TUESDAY TIPS - Walking, Weight Loss, and Healthy Fruit

Helpful tips - from Healthy Utah magazine, November 2010 issue:

Recent studies show that a brisk 30-minute walk five times a week, and shedding 10 pounds, can not only keep your health in check but it can also cut your risk of Type II Diabetes in half.

5 ways to avoid weight gain:

1. Fill up on protein before heading to a party - eat a cup of nuts. This will help to prevent overeating due to hunger.

2. Donate leftovers to local charities - don't keep large amount of leftovers in your fridge, you'll continuously pick at them until they are gone.

3. Create your favorite recipes with healthier alternatives - make small changes, like using margarine instead of butter to cut the fat.

4. Use a smaller plate - fill up an appetizer plate, and trick yourself into thinking you are indulging

5. Drink water - fill up on zero-calorie liquids before eating, and you'll feel full before your meal.

Eating the wrong fruits can be worse than eating none at all. Fruits are very similar to breads, pastas, rice, and other high carbohydrate-rich food - they are also high in carbs. Choose the fruits that are lower in sugar.

Top 5 fruits:

Raspberries - excellent source of fiber, rich source of vitamin C and magnanese. They rank near the top of all fruits for antioxidant strength and contain many anti-disease properties, helping to fight against inflammation, chronic pain, cancer, cardiovascular disease, diabetes, allergies, age-related cognitive decline and eyesight degeneration.

Blackberries - high nutritional contents of dietary fiber, vitamin C, vitamin K, folic acid and manganese. They also have strong anti-oxidant levels, and contain copious amounts of omega-3 and omega-6 fatty acids. Kiwi - rich source of vitamin C and vitamin K. Good source of potassium.

Kiwi also deliveres a mild laxative effect, possibly because of the high level of dietary fiber.

Strawberries - good source of fiber, low in calories. An excellent source of vitamin C and flavonoids.

Oranges - excellent source of vitamins A and C, powerful antioxidants. Good source of fiber when the pulp is consumed. The white pith also contains flavonoids.