Quins Gore Pharmacy


THE SMART GUIDE TO STAYING HEALTHY
SHOP SMART * Fill your shopping trolley with vegetables, fruits, grains (pasta, rice), breads and cereals. * Become an avid label reader - choose foods that have no more than 10gms of fat per 100gms of product. * Use a shopping list and stick to it. * Don't shop when your hungry. * Always look for low - fat alternatives in milk, cheese etc. COOK SMART * Cut all visible fat of meat and remove skin from poultry before cooking - a lump of uncooked fat looks far less appealing than crispy baked pork crackle or chicken skin. * Use non-stick cookware and if you need a cooking oil, use the spray version, or olive oil. * Bake, grill, steam, microwave and stir-fry. Don't fry! * Use less creamy dressing or sauces - buy or make your own low-fat version. * Don't cook more than you need. If there's anything left over give it to the dog, throw it away, or freeze it for another meal BEFORE you go to work in the morning so you won't fall into the trap of the 5pm 'inhale the fridge' routine. EAT SMART * Eat at least three meals a day - this keeps your body burning calories instead of storing them. * You can have snacks, as long as they're low fat. * Eat breakfast every day. * Don't eat on the run - have regular meal times and sit down to eat. * Drink at least 6-8 glasses of water a day, and always drink a glass of water before starting a meal. * Start meals with a low fat soup and/or salad to fill you up. * Watch portion sizes - use a smaller plate. * Avoid seconds! It takes time for your brain to recognize that your stomach is full. * Eat slowly - don't rush your food. * Clear the table immediately after a meal so you won't pick at leftovers. * If eating butter or margarine, scrape it on. a Half pound of butter should last one person for three weeks (and that includes butter used in cooking)! EXERCISE SMART * Exercise daily. * s et realistic exercise goals that you Know you can achieve. * Start gently and build up gradually e.g., start with a 10-15 minute walk daily and build up to 30-40 minutes daily. * Move more during the day - take the stairs instead of the lift or escalator. Walk to the dairy instead of taking the car. When shopping, park at the farthest corner of the carpark and walk to the shops. * Exercise with a friend or join a walking group. Better still, start your own. * Every half hour (or hour) stand up and walk about, even if only for a few minutes.