Take Small Steps to Better Health

By / Magazine / September 21st, 2009 / 1

How small changes to your everyday habits can make a difference

Most of us know that eating right and exercising contribute to overall good health by helping to increase energy levels, boost metabolism, strengthen the immune system and reduce stress. But finding the time for a regimented workout routine can be difficult with a busy schedule, and enlisting the help of a nutritionist can be costly. To help you get started on the path to better health, Mark Brown of Telford International Inc., makers of Tao Ti green tea beverages, offers a few tips that are easy to incorporate into your daily routine.

Drink to good health

What you drink can be as important as what you eat for a healthier lifestyle. There are many new products available, so instead of having soda, opt for healthier alternatives like green tea, which has a fraction of the sugar content and added health benefits. Here’s a list of some of the benefits of drinking green tea.

• Catechins: increase metabolic rate and help control blood sugar levels

• Flavonoids: strengthen the immune system against infection

• Tannins: assist in easing and preventing indigestion, natural anti-inflammatory – Fluoride: helps to fight against plaque and gum disease

• Theanine: Positive affects on the brain, resulting in better sleep and improved mental focus



Choose colour

Foods that are naturally colourful (green, red, orange, purple) contain lots of vitamins and minerals. They’re also rich in antioxidants which help prevent cancer, heart disease and high blood pressure. Try to incorporate colourful foods into your diet, like blueberries, green tea, spinach, tomatoes and pomegranates.

Stay active

Exercise while watching TV. Canadians watch an average of 21.4 hours of television a week. Make that time work for you by doing mini exercises like lunges, squats and sit-ups during commercial breaks. Make a date with a fitness expert to learn proper positioning and technique.

Don’t park so close

Walking helps reduce blood pressure, enhance mental health and reduce cholesterol. Incorporate walking in your day by changing your routine. Instead of circling around to find a parking spot closest to the entrance, take an extra few minutes to walk from one that’s farther.

Climb your way to better health

An oldie but a goodie. Ditching the elevator for the stairs is a good way to work out your quadriceps (front of the thighs) and buttocks.

While you’re at it, don’t forget to give your taste buds a workout with some tasty and nutritious recipes.



Zucchini Provençale

Recipe adapted from Pasquale Carpino’s Pasquale’s Kitchen Express Cookbook.

Serves 2-4

4 zucchini

4 Tbsp extra-virgin olive oil

1 onion, chopped

2 cloves of garlic, chopped

1 tomato, chopped, seeds discarded

Salt and pepper, to taste

1 tsp dried oregano

Chopped parsley, garnish

In a saucepan, heat oil and sauté onion, garlic and zucchini for a 2 to 3 minutes. Add the rest of the ingredients, except parsley. Let cook over a medium heat for 5 to 8 minutes. Garnish with chopped parsley.



Turkey Drumsticks

Recipe adapted from Pasquale Carpino’s Pasquale’s Kitchen Express Cookbook.

Serves 6

6 turkey drumsticks

4 Tbsp extra-virgin olive oil

1 garlic clove, minced

1 onion, chopped

1 cup olives, chopped

1 cup tomatoes, peeled and chopped

4 oz red wine

2 oz chicken or turkey broth

1 tsp oregano

Salt and pepper, to taste

Chopped parsley

In a medium fry pan, heat oil. Brown turkey drumsticks. Remove to a plate. Sauté onion until translucent. Add garlic, olives, tomatoes, wine, broth and oregano. Season with salt and pepper. Add turkey drumsticks to the sauce. Cover and cook for 15 to 20 minutes, turning a few times. Serve garnished with chopped parsley.



Looking at the small things that make life great and the people who create them.

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