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Tips and Articles

Learn More About the Schenectady City School District's Wellness Policy

Nutrition Tips
Which food has the most antioxidants?  Antioxidants are chemicals found in foods primarily fruits and vegetables that promote good health and reduce premature cellular aging.  A diet rich in antioxidants is essential for optimum well-being.  Ounce per ounce, blueberries contain more of these disease-fighting compounds than any other fruit or vegetable.  Other rich sources of antioxidants are Concord grape juice, kale, strawberries and spinach.

Stress Reducing Technique
Negative stress is a number one way to sabotage your wellness program.  If left unchecked, it could lead to a number of diseases.  Here is one technique that is simple and very effective and can be done almost anywhere at anytime.

This technique combines deep "belly" breathing and guided imagery.  Here's how it goes -  Find a quiet place at home or at work and close your eyes.  Slow your breathing pattern to  long deep breaths using your belly instead of your chest.  Take at least 4 -6 seconds to inhale and at least 6 seconds to exhale.  During deep breathing, visualize a relaxing place like basking in the sun on a sandy beach or walking through the forest after a spring rain.  Make the picture as vivid as possible with the sight, sound, smell and feel.  Do this for 2-5 minutes ad your stress hormones will dissipate almost immediately.

7 Commonalities of
Successful Weight Loss

According to the National Weight Registry, there are seven common denominators of people who have been overweight, lost at least 30 pounds, and kept it off for at least one year.  Here is what they have in common:

1.  Expect failure but keep trying.

2.  Do not deny yourself.

3.  Weigh yourself often but not daily.

4.  Exercise or be physically active for at least one hour daily.

5.  Add little bits of physical activity in your daily routine like parking farther away, taking the stairs, house cleaning and gardening.

6.  Eat a low saturated fat, high complex carbohydrate diet (balanced diet).

7.  Eat at least five times a day (eat small meals often).




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