04 BROOKLYN NEWS
WWW.BROOKLYN-USA.ORG
BP ADAMS’ 18 DAILY TIPS for a
HEALTHIER 2018
1) Eat plenty of fruits and berries
every day. Enjoy three servings of fruits
such as apples, avocados, or bananas;
one serving can be a medium-sized fruit,
a cup of cut-up fruit, or a quarter-cup of
dried fruit. One daily serving of berries
— either a half-cup fresh or frozen, or
a quarter-cup dried — can include anything
from blackberries and blueberries
to cherries and strawberries.
2) Make sure to get adequate
protein. One source is three servings
of beans. That could be anything from
black or pinto beans to chickpeas, lentils,
and split peas. Hummus dip counts!
Half a cup of cooked beans or one whole
cup of fresh peas constitutes a serving.
3) Eat greens and other vegetables
daily. I recommend one serving,
typically a half-cup, of cruciferous vegetables
(broccoli, cabbage, cauliflower,
etc.) and at least two additional servings
of greens.
4) Add flaxseeds to your diet.
Golden or brown are great when ground
up; try a daily serving of one tablespoon.
5) Have some nuts and seeds.
Varieties include almonds, cashews,
pecans, pistachios, sesame seeds, and
sunflower seeds. A quarter-cup of nuts
or seeds is sufficient.
6) Use herbs and spices in your
cooking. They add flavors and nutrients
without the additives. These could include
allspice, basil, cilantro, curry, dill,
parsley, turmeric, and more. Make sure
to also cut the salt and curb the sugar in
your cooking and dietary intake!
7) Swap white with whole-grain.
Switch that white bread, pasta, potato,
and rice with brown and whole-wheat
options including rye bread, sweet potato,
whole-grain pasta, and brown rice.
8) Be sure to stay hydrated. One
glass is 12 ounces, of which about 5-8
servings a day is recommended. Drink
some black, chai, or green tea, or just
have some water.
9) Keep it moving! Get off the couch
and make sure to move at least 90 minutes
Borough President Adams demonstrated some of his healthy cooking techniques,
including his recipes for cauliflower mashed potatoes and veggie pasta,
to an audience gathered at Bed Bath & Beyond in Sunset Park.
a day with moderate-intensity activity
such as bicycling, swimming, or
walking briskly, or 40 minutes of vigorous
activity such as push-ups and pullups,
running, or step aerobics.
10) Get plenty of sleep. Six to eight
hours daily is recommended. Sleep is
important for cognitive function, helps
you feel better during the day, as well as
helps prevent illness by boosting your
immune system.
11) Ensure you have a work-life
balance. Make sure you mix up your
day between work-related and leisure
activities, including cooking, reading,
gardening, or meeting a friend for a
meal. Maintaining that balance is crucial
for keeping your mind at ease.
12) Meditate. Commit to just two
minutes of your time to find a quiet spot,
sit comfortably, and start to focus on
your breathing. A few minutes of relaxation
will help you decompress.
13) Start the day right with a good
routine. Building quality daily habits increases
efficiency, develops skills over
time, and improves your overall wellbeing.
14) If you’re a smoker, get on the
road to quitting. Smoking harms nearly
every organ in the body and causes
heart and lung diseases, strokes, and
cataracts.
Photo Credit: Carol Seitz
15) Limit your alcohol intake. Up
to one drink a day for women and up to
two drinks a day for men is the recommended
amount. Do not drink if you are
underage, pregnant, or have health issues
that can be worsened by drinking.
16) Enjoy a little time outside.
Take a stroll around your neighborhood
or walk through a local park each day if
you live or work near one. Being active
outside, even for a few minutes daily,
benefits our brains, prevents depression
and exposes our bodies to muchneeded
Vitamin D.
17) Try yoga. This kind of movement
lowers stress levels, reduces insulin
spikes, and stimulates lymphatic activity,
which keeps your immune system in
check so you can stay healthy. Be sure to
stretch your body.
18) Be positive, stay involved, and
maintain healthy relationships. Affirming
friendships and relationships,
both in the workplace and in your personal
life, will make you a happier and
healthier individual. Get a group of
friends together, visit a relative, or sign
up to volunteer. Health is substantially
influenced by your emotional well-being,
and being an active participant in
life’s wonders will do wonders for you.
EXPERIENCE SPRING AT
Come wander 478 acres of rolling hills, winding pathways and glacial
ponds. Experience world-class sculpture and architecture. Immerse yourself
in history. Visit our website to see the full calendar of public programs,
moonlight walks, guided school tours and more. Green-Wood Cemetery is
free and open to the public 365 days/year.
Green-Wood is located at 500 25th Street, (at 5th Avenue) in Brooklyn.
Take the R train to the 25th Street station.