Get a Healthy Start in 2017!

A sign reads goodbye 2016 hello 2017
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Many of us start out the New Year by resolving to “get healthy”, but it’s often overwhelming to know where to start! We often start strong but have a difficult time creating sustainable changes. Check out these resolutions anyone can keep!

Resolve to stay away from fast food breakfast.

A McDonald’s sausage biscuit with egg has 530 calories and 17 grams of saturated fat (75% of the recommended daily value. With mere minutes of preparation, you can make your own breakfast sandwich in less time than it takes to go through the drive-through line. Check out this breakfast sandwich recipe, ready in just five minutes!

Turkey, Egg, and Cheese Breakfast Sandwich – Crack an egg into a ramekin or other small dish. Add a splash of milk. Microwave on high for 30-45 seconds until firm. Slice an English muffin in half. Add the cooked egg, a folded piece of deli turkey, and half a slice of mozzarella cheese to the bottom half. Place in the microwave for 30 seconds and then add the top half of the English muffin. (268 calories and 3.2 grams of saturated fat).

Resolve to stop drinking soda.

A 20 oz. Coca-Cola contains 240 calories and a whopping 65 grams of sugar (of course, if you refill your cup on the way out the door, you can double that!). Replacing a daily 20 oz. soda with water reduces your annual calorie intake by 87,600 calories. This amounts to 25 pounds in a year! Having trouble kicking the habit? Ask yourself what it is about soda that you love. Is it the caffeine? Try unsweetened ice tea. Is it the carbonation? Try sparkling water with lime. Is it the sugar? Try eating a juicy orange.

Resolve to start walking.

If you’re not currently working out, start slowly! The most difficult part of starting any exercise program is changing your routine. Get in the habit of going for a walk after returning from work or first thing in the morning. Don’t worry at first about how long or far you walk – just get started! If possible, walk outside and take your dog, spouse, or friend. If walking every day seems impossible, start with just three days a week. Get bored easily? Listen to music or an audiobook.

Research your best choice for an emergency room and urgent care center.

Keep this information on your refrigerator or in your phone so it’s handy when you need it. Include phone numbers and addresses. This way, you’re not spending valuable time searching online when the unexpected happens. Keep in mind that an urgent care center such as Integrity Urgent Care will save you both time and money in all non-life-threatening situations. Be sure to familiarize yourself with the difference between an emergency room and an urgent care center (see last month’s blog post for more information).

On behalf of all of us at Integrity Urgent Care, we wish you good health for 2017!


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