Making sure that milk is always on the table is an easy way you can help build a strong family.
Milk is naturally nutrient-rich like no other beverage, and provides 9 essential nutrients that your family needs.
Wellness Tips
Wendy Bazilian
DrPH, MA, RD
As a writer, researcher, educator, and food enthusiast, Dr. Wendy Bazilian brings extensive experience in nutrition science and counseling to her work. She is a registered dietitian and an American College of Sports Medicine–certified Health and Fitness Specialist, and Dr. Bazilian’s skills in integrating nutrition, fitness and wellness practices help clients and readers who are motivated to reach their health and wellness goals. Her expertise covers a wide range of subjects in nutrition and health that include optimal eating for active individuals, weight management and healthy aging.
Simple Ways to
Achieve Wellness
from Morning to Night
By Wendy Bazilian, DrPH, MA, RD
Well-known writer and registered dietitian, Dr. Wendy Bazilian, shares easy, everyday tips - from morning to night - to help balance your life and reach optimal wellness.
Morning
• Wake and walk. Fall out of bed and lace up your sneakers, even before your brain has a chance to wake up. Walk for a minimum of 10 minutes or 1000 steps... everyday.
• Take time for you in the morning hours. Morning is the ideal time to fit in a relaxing activity because it's quiet, there are few disturbances and your mind isn't filled with stressful thoughts of the day yet to come. Taking a few moments to relax before you start your day can provide inner tranquility and a sense of peace to you throughout the day. Whether it is meditation, listening to relaxing music or light exercise, find the technique that works best for you.
• Start your day off right. Whether it's in a glass, in your cereal, or added in your coffee, milk contains nine essential nutrients to help fuel your body for the day ahead.
Afternoon
• Drink Well. When you think about all the ways you pursue wellness, drinking milk each day is one small step in the right direction. It's a simple thing you can do for yourself that can provide a powerful payback. With all the new age beverages on the market, it's hard to know what's best for your family, especially in these tough economic times. One you can feel good about is milk - it offers more nutrition for your dollar than virtually any other beverage you can buy. Fat free and lowfat milk provide protein and 8 other essential vitamins and minerals to give you sustained energy and boost your overall feeling of wellness. Plus, what other beverage is endorsed by more than 250 celebrities and has benefits supported by hundreds of scientific studies?
• Fit fitness in little bites. Break up your exercise into smaller segments throughout the day. A ten minute walk in the morning, another after lunch and a third before sitting down for dinner adds up to 30 minutes of activity and extra energy expended - almost without even thinking about it.
• Take time to relax. Stressed out? Try this easy exercise. Sit comfortably in a relaxed position and close your eyes. Concentrate on breathing in through your nose and out through your mouth while taking 10 slow, deep breaths. As you exhale, relax your muscles and visualize yourself relaxing at a favorite place, like a quiet beach, soothed by the sun and sounds of the ocean.
• Refuel after exercise. Milk is a great beverage choice after a workout because it contains an ideal mix of protein and carbohydrates that help replenish your exhausted muscles, which can help you stay in top shape and keep up with your busy schedule.
Night
• Try breakfast for dinner. Tired? Don't feel like making dinner? Have you ever felt like having a bowl of cereal was a cop-out? It's not if you follow these simple steps: 1. Choose a whole grain, healthy cereal. 2. Pick a fruit - berries or a banana. 3. Pour fat free or lowfat milk over the cereal - and you’ve got a super nutritious, simple meal including whole grains, antioxidant-rich fruit, and milk with nine essential nutrients, including protein, calcium and vitamin D.
• Eat dinner together as a family. Research has shown that families who eat together at home tend to have better nutrition and are less likely to have overweight children. Eating together could help you increase well-being, reduce stress and has even been linked to higher grades in school for kids.
• Get to sleep and practice a healthy bedtime routine. A lack of sleep can upset the body's metabolism making it harder to tell hunger from fullness and making it easier to gain weight. It may also increase the risk of certain chronic diseases. But, Grandma was right - warm milk around bedtime may actually help wind us down before bed making it easier to fall asleep. Plus, just having a relaxing routine itself each night can help you get to sleep and rest well.
