Healthy Living

Exercise is a great way to stay fit. Just 15 minutes of exercise a day can make a big difference in how you feel physically, mentally and emotionally. Here are a few important exercise tips:

• Choose a mix of exercises that are good for your heart as well as your muscles.
• Don’t do too much at once! Gradually build up an exercise routine to avoid injury.
• Listen to your body’s signals. Stop if a movement or exercise hurts and take a rest if you are feeling fatigued.
• Drink plenty of water while exercising, especially during the summer heat.
• Talk to your doctor first before starting an exercise program if you have any health concerns or conditions such as diabetes, heart problems or obesity.

Breakfast is the most important meal of the day, but it’s the one that gets skipped most often. Eating a healthy, balanced breakfast can give you an energetic start to the day. Here are some tasty foods that are easy and convenient in the morning:

• Fruit such as banana, apple, orange, pineapple, grapes
• Milk or yogurt
• Juice
• Hot and cold cereals, especially made with whole grains
• Eggs – hard boiled, scrambled or an omelet filled with fresh veggies
• Fresh fruit pastries, croissants and baked breads from Tamimi Markets’ bakery.

It’s a good idea to take a lunch break and nourish your body during the day. A balanced lunch includes a variety of fresh foods, in the right portions. Here are some ideas for a lunch that will keep you going through the afternoon:

• Soup made with fresh veggies, whole grains or pasta
• Sandwiches made with sliced deli meat, cheese, tomato and lettuce for a complete meal. Or go vegetarian with a peanut butter and honey sandwich
• Tuna, chicken or pasta salad served on a bed of lettuce, with sliced fruit on the side.
• A complete meal with reasonable portions of meat, vegetables and a grain or starch, such as rice or potatoes.
• A freshly baked cheese bread or vegetable pizza from our brick oven.

The evening is a great time to relax and enjoy a leisurely meal after a long day. A balanced dinner will include a variety of foods:

• Fresh vegetables
• Lean red meat, seafood and marinated kebabs and shawarmas from our meat case
• Poultry, including juicy, flavorful, ready-to-eat rotisserie chickens from our deli
• Rice, lentils, chickpeas, beans
• Arabic bread made with whole grains
• Fresh salads
• Soups
• Light, flavorful desserts such as fresh fruits, puddings, fruit pies, Arabic sweets

Sometimes you need a snack during the day to satisfy a hunger pang or get an energy boost. Eating sugary snacks can make you feel more hungry and tired later. The best snacks are healthy, tasty, fresh and satisfying, such as these:

• Baby carrots with Tamimi Markets’ famous homemade hummus
• Whole wheat crackers and sliced cheddar or swiss cheese from our deli
• Fresh apple slices sprinkled with lime juice
• Celery sticks and peanut butter
• Cheese bread with labneh and honey from our brick oven
• Tabbouleh
• Granola bars or trail mix
• Freshly roasted nuts

Find time during your busy day to take a break and relax. Just 10 minutes of rest can help improve your concentration and give you energy. Read a book, watch your favorite TV show, or take a 30-minute power nap. You’ll be surprised at how refreshed you may feel afterward.

Diabetes is a serious condition that occurs when a person’s body is unable to produce the right amount of insulin to convert glucose (sugar) into energy. If left untreated, diabetes can lead to blindness, loss of limbs, even death. People who have severe diabetes may need to have ongoing medical treatment. Other less serious forms of diabetes can be managed by eating foods that low in sugar.

Being overweight or obese also is a serious health concern. Obesity can lead to heart disease, high blood pressure, high cholesterol and other major health problems. Eating foods that are low in sugar can help people manage their weight and even lose weight, when combined with exercise and sensible eating.

Some people cannot eat gluten, which is a protein in wheat, barley and rye. They can develop potentially life-threatening illnesses if they eat the gluten found in breads, cakes, cereals, pastas and many other foods. Many processed foods have hidden gluten, such as ketchup, mustard, soy sauce, frozen entrees, salad dressing and candy.

If you want to avoid eating foods that contain gluten, look for products that are marked as “gluten-free.” Read product labels and check ingredients carefully. The Healthy Living department at Tamimi Markets has a special section of gluten-free foods that are also organic, natural or made without artificial ingredients.

Foods that are high in sodium, or salt, can be dangerous for people who have heart-related health conditions such as high blood pressure and heart failure. Sodium is a mineral found in many foods. Most people eat foods containing more sodium than they need. Eating too much sodium causes the body to keep or retain too much water.

Following a low-sodium diet helps control high blood pressure, swelling, and water build-up in the body. A low-sodium diet also can help improve breathing difficulties caused when a weakened heart has difficulty pumping excess fluid out of the body. Ask your doctor for advice on how much sodium you should have every day. To manage the amount of sodium you consume, read product labels for sodium content and look for foods labeled as low-sodium.

Tamimi Markets carries many low-sodium products. Fresh foods like fruits and vegetables typically have low levels of sodium. You can also reduce the amount of sodium in your diet but using spices and sodium substitutes in place of salt when cooking.