This Week's Healthy SC Challenge Tips

The Healthy SC Challenge is the Sanford family's effort to get all South Carolinians to do just a little more to live a healthier lifestyle. The tips are designed to encourage individuals and communities to live healthier lifestyles in three categories - nutrition, exercise and help to quit smoking.

Nutrition: Casseroles, stews and soups: These are all good ways in cool weather to sneak more nutrition into your eating plan. Dried beans and peas like navy, kidney, black or split provide fiber, protein, iron, folic acid, calcium, magnesium, potassium, carbohydrates and other B vitamins. In addition, dried beans and peas are low in fat and are cholesterol-free. Cooking dried beans requires some preparation. Soak beans overnight, drain and add fresh water, then cook for two to three hours or until tender. Add rice or pasta, vegetables and lean meat for increased flavor and nutrition. If you use canned beans in soup, add less salt. You can also experiment with different spices to change the character of your entrée.
-American Dietetic Association, www.eatright.org

Physical Activity: Choosing an exercise program and "sticking" with it is a key to good health. Walking is an exercise that is affordable and reaps numerous health benefits. Walking reduces the risk of many diseases including the risk of a heart attack. Walking 30 minutes per day briskly can reduce heart disease in women from 30 to 40 percent. Walking reduces the risk of stroke in half by walking an hour per day 5 days per week. Walking also reduces type 2 diabetes by half combined with a lower fat intake. Walking has more benefits as well; in fact, walking lowers stress levels, improves sleep, increases lifespan, strengthens muscles, bones and joints.

To begin an effective walking program, choose a good pair of athletic shoes and dress according to the weather. Layers provide flexibility to adjust your comfort level as you walk by removing excess clothes. Choose a well-lit area and a surface that is smooth and safe. To obtain the most benefit from walking, walk briskly at least 30 minutes per day, 5 times per week while being able to maintain a conversation. Always be sure to check with your physician before beginning an exercise program.
-University of South Carolina Upstate "Walk 100 Miles in 100 Days Employee Fitness Challenge"

Tobacco: You can quit smoking. Write these down on a card and carry it with you in your pocket.
1. Get ready: Set a quit date.
2. Get medicine: Talk your doctor.
3. Get help: Call toll free 1-800-QUIT NOW.
4. Stay quit: Quit for good
-You Can Quit Smoking. Pocket Card. U.S. Public Health Service