Healthy Monday


 

  is part of "The Monday Campaigns" in association with Columbia University, Johns Hopkins University, and Syracuse University.

September 22 - Cook to Preserve Nutrients - Raw fruits and vegetables usually provide more vitamins than their cooked counterparts, but there are ways to prevent nutrient loss while still savoring prepared foods! Careful cooking with minimized heat and water may only result in a 5-15% nutrient loss (compared to processed foods, which can lose 50-80%.) This week, try steaming or quick sautéing vegetables and cooking meat over low heat to presserve as many nutrients as possible. You might even discover a new favorite recipe!

September 15 - Exercise Can Provide Energy
-  Ever feel “too tired to exercise” in the morning or after work? It’s more likely that you’re emotionally tired and unmotivated. Look past this initial reaction and follow through with your fitness plans; your body will appreciate the short-term energy boost and stamina that comes with physical activity! Challenge yourself to fight fatigue and stick to your exercise routine this week. Note how refreshed and energetic you feel after your workout.  

September 8 - Stay on Track When Eating Out - Don’t let your good habits disappear when eating out! There are plenty of healthful options available in restaurants like grilled entrees (instead of fried), simple salads with dressing on the side, and extras like broth-based soups and steamed veggies. Don’t be afraid to order exactly what you need to stay healthy, or take part of your food to go!

Look at your schedule this Monday and see if you’re eating out this week. Take some time to research the restaurant’s menu online, or to look up some healthy options in that culinary tradition.