The Gift of Health

Show yourself some love this month, and take the right steps towards a healthier you. It's time to focus on yourself for a change and take a step back from helping others. Most of the time we are amazing caregivers towards the people in our life but we forget to help ourselves. Lets make this month all about you! 

Start by seeing your doctor and getting a checkup. Get your annual health screenings and talk to your doctor about any concerns you may have. It's important to take those preventative measures and know what your risks are. Make sure to be eating a healthy diet and getting regular exercise. Take time each day to go for a walk. This will be good for you and will give you some alone time. Do activities that make you happy and spend time with people who boost your mood. Eliminate the major stressors from your life and especially people who you feel are toxic to your well-being. It's OK to take all this time focusing on yourself. Your health and life matters! 

BE YOUR BIGGEST CHEERLEADER! 

Heart Healthy Recipe

Start your day off healthy by having some whole wheat pancakes with strawberries!!

Ingredients:

• Cooking spray
• 2/3 cup whole-wheat flour
• 1/4 cup oats
• 1 teaspoon baking powder
• 2/3 cup fat-free milk
• 1 large egg lightly beaten
• 2 tablespoons canola oil
• 3 hulled, sliced strawberries
   

  Directions:

1. In a large bowl, combine flour, oats and baking powder; mix well. In a medium bowl combine milk, egg, and oil; blend well.
2. Add dry ingredients all at once; stir just until dry ingredients are moistened.
3. Coat skillet with spray and heat to medium high. For each pancake, spoon 1/4 cup of batter into skillet. 
4. Flip when batter bubbles and edges begin to set. Remove from heat and top with the strawberries.

Source: http://www.heart.org/HEARTORG/

Keep on Snacking

It's important throughout the day that you are reaching the correct amount of calories.
Women: 1,600 calories if not physically active, 1,800 if moderately active, and 2,000-2,2000 for active lifestyle
Men: 2,000-2,200 calories if not physically active, 2,200-2,400 if moderately active, and 2,400-2,800 for active lifestyle

Besides having your 3 meals a day you should also be snacking. You want to be eating foods that are calorie dense and not things with little nutritional value. Empty calories can include things like candy, chips, baked goods, sugary drinks, and alcohol. Some foods you can be eating throughout the day includes bananas, peanuts, low fat popcorn, eggs, yogurt, cashews, or smoothies. Get creative with your snacks but make sure you are staying away from sugary and fatty foods. 

Source: https://www.nia.nih.gov