is part of "The Monday Campaigns" in association with Columbia University, Johns Hopkins University, and Syracuse University.
December 2 - Control the Controllable
It’s important to remember that the reason you’re stressed might be out of your control. Don’t let factors such as the weather or another person’s actions cause you to worry. Instead, focus on the things you can control, such as your reaction to the stressor.
By sorting out what is manageable and what is not, you can work on the issues that are within your capacity and, hopefully, reduce your stress overall. Whenever you feel stressed this week, pause and think about whether or not the issue is within your control. Acknowledging that you’re not at fault can help you relax and plan your next step.
November 25 - Think Small, Save Big
The size of our plate plays a large role in how much we eat. Studies have shown that the bigger the container, the more we are likely to consume. The bottom of the bowl is a useful mental cue for us to stop eating and check if we’re full. Turns out smaller portions can be just as satisfying!
This week, enjoy your meals on a salad plate or in a small bowl. If eating food out of a package, put it on a plate first. This simple step can make all the difference in calories consumed!
November 18 - Shape Up Your Mood
Physical activity sets off physiological and psychological mechanisms that improve your mood. Exercise releases hormones that can leave you feeling calmer and happier, while offering the opportunity to release stress, meet new people and boost self-confidence.
When you feel sad, frustrated or stressed this week, blow off some steam with a 30–minute exercise session. You’ll feel refreshed and happier for it!
November 11 - Have Homemade Health
Home-cooked meals take all the guesswork out of eating. Preparing your own dishes ensures a properly portioned, balanced meal with fewer calories, sodium and saturated fat than packaged or fast-food options. You can also easily incorporate whole and unprocessed foods into your diet and save yourself a bit of cash!
Aim to prepare at least half of your meals at home this week. Make it easy by coming up with a few meal ideas on Monday and heading to your local supermarket.Eat healthy (and save money) by bringing your leftovers for lunch.
November 4 - Care for the Caregiver
Caregivers play a crucial role in our community - they tend to loved ones who are ill or have disabilities. This task can become stressful over time; it can be lonely and mentally draining to watch a loved one deteriorate. Thankfully, there are local support groups available for caregivers at churches, hospitals, online and through other organizations.
If you’re a caregiver, take some time this week to learn about the many resources available.If you know a caregiver, reach out to them and see if you can do some household cleaning, food shop- ping, or other small things to reduce their stress.
October 28 - One Man’s Trash is Another Man’s Measure
Keep track of how much you’re eating by living with your food packaging and remains.One study offering all-you-can eat chicken wings found that participants whose leftover bones had been cleared away ate 34% more than diners whose remnants remained at the table. That’s a lot of wings! Visual reminders - like candy wrappers, soda cans and take-out receipts – can help you keep track of how much you’ve already consumed, so you’ll be less likely to overeat.
This week take the no-throw challenge and keep your wrappers, empty containers, bones and other bits on the table during the entire meal.
October 21 - Watch Your Feed Limit this Healthy Monday
The recommended daily caloric intake for adults is 2000 calories.
Do the Monday 2000 this week and track your eating habits with a food journal. Evaluate your progress each week and set new goals.
October 14 - Get in the Habit
Is physical activity part of your everyday routine? Having an exercise habit means you’ll be more likely to keep moving (or start up again if you fall of the wagon). Make fitness part of your daily life by adding extra steps to your commute or taking an active lunch break. Stick with it despite obligations by exercising while on the phone or playing fun fitness games with your kids and pets.
This Monday, think of little ways you can add motion to your busy life. Renew your commitment each week and soon fitness will feel just as routine as brushing your teeth or combing your hair.
October 7 - Pick Proper Portions
Restaurants want to give you more for your money, but the portions they serve are often much more than anyone should eat in one sitting!
Restaurant foods also tend to be overloaded with salt, fat, sugar and calories, which can lead to weight gain.
You can cut calories before they arrive at the table by foregoing the bread basket, asking for a child’s size or half order, or by making your own meal out of side salads, soups, steamed veggies and appetizers.
If you do get a full-size entree, listen to your body’s natural cues and stop eating when you’re full.
Take steps to reduce your restaurant portions this week. It’s important not to overindulge simply be- cause you’re eating out: enjoy the portions and meal choices that you would normally eat at home.
September 30 - Talk It Out
Although it can be hard to discuss stressful situations, keeping perspective and coming up with potential solutions is an important part of remaining calm and moving forward.
Friends or coworkers - who are often facing similar issues or have advice from past experiences - can provide the perfect support system to help you do just that.
If you feel stressed this week, ask friends or family to lend an ear. They may be able to offer insight that you wouldn’t have seen otherwise.
September 15 - Start at the Store
Every year, 1 out of 6 people gets sick from foodborne illness! Thankfully, you can take action at the grocery store to stay healthy. When shopping, pick up non-perishables first, followed by refrigerated/ frozen items, and deli counter items last. Make sure you’re purchasing food that is fresh, the sell-by date is current, and that it has been kept at the correct temperature. Place cold items together in the cart to retain coldness. Have meat and poultry bagged separately from other food items. Refrigerate all perishable items immediately upon returning home.
This week, try to plan your shopping ahead of time so that you can make your grocery run quick, efficient and, most importantly, safe!
September 9 - Fitness on the Fly
No gym membership or fancy fitness equipment at home? No problem!Canned goods make great hand weights, or you can fill milk jugs with sand for someserious lifting. You can also make use of a step stool for step training or try a beach towel as a stretching assistant.
Try some alternative fitness equipment this week. Have fun with your usual workout, or shake it up by using items around your house to try something new.
September 2 - Harness Whole Health
Nutrients are most heavily concentrated when foods are in their natural state. Though many processed foods have health claims on the box, whole foods usually offer more antioxidants, fiber and essential vitamins. Plus, processed foods pack unhealthy extras like sugar, fat, sodium and other additives.
Purify your diet this week by choosing whole foods over more processed options; replace apple- sauce with sliced apples, choose baked potato wedges with olive oil over French fries, or opt for whole grain oats over packaged granola bars.
August 26 - Shake your Salt Habit
Did you know that you can train your taste buds to enjoy less salt? When you gradually cut back on sodium in your diet, your taste will adjust too; plus you’ll experience all the subtle flavors that you’ve been missing. Keeping your sodium intake under 2,300 mg a day (or less than 1 teaspoon) can also reduce your risk of high blood pressure, coronary heart disease, stroke, and kidney disease.
It’s easy to skip the salt shaker and opt for low, no and reduced-sodium soups, broths and packaged foods. If your food seems less flavorful, spice it up with herbs and low-sodium seasonings.
Start reducing your salt intake this week. Remember that it can take a few months to completely re- train your taste buds, so be persistent and take it one meal at a time!
August 19 - Set Aside the Soda
Soft drinks are the single largest contributor to the total calorie intake of Americans, and numerous studies have linked increased intake of sweetened beverages to rising American obesity rates over the past few decades.While this info may motivate you to reach for a diet soda, there are disagreements over the benefits of artificially sweetened beverages; they may actually increase appetite and encourage weight gain.
Try to kick your soda habit this week. Choose water with a squeeze of citrus, unsweetened tea, or 100% fruit/vegetable juice instead of a soft drink to save calories and reduce your hunger.
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