Limit
Limit physical inactivity and sedentary habits

Two to Three Times a Week
Participate in activities that increase flexibility, strength and endurance of the muscle as many as 2-3 times a week.
E.g. stretching, partial sit up, push up, leg press, sit and reach exercise, weight lifting

Five to Six Times a Week
Accumulate at least 30 minutes per day of moderate intensity physical activity on at least 5-6 days a week, preferably daily.
E.g. jogging, football, badminton, cycling, aerobic exercise, basketball, hiking, swimming, dancing, skipping rope, tennis

Everyday
Be active everyday in as many ways as you can.
E.g. take every opportunity to walk instead of driving, housework, gardening, increase walking up and down the stairs

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How easy it is?!!! No starving and no difficult exercising. Sounds too good to be true?? SENSA® has launched SENSA® Challenge where new users get to try their product for free for 30 days!!

01. Apricots

The number 1 food of them all is of course APRICOTS!! So, make sure u grab some of these when you head down for groceries shopping.

The Power: Beta-carotene, which helps prevent free-radical damage and
protect the eyes. The body also turns beta-carotene into vitamin A, which may
help ward off some cancers, especially of the skin. One apricot has 17 calories,
0 fat, 1 gram of fiber.

I love eating dried apricots, but if you prefer fresh, buy when they are still firm because once they are soften, they lose nutrients.

02. Avocados
The Power: Oleic acid, an unsaturated fat that helps lower overall cholesterol
and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8
grams of fat and 3 grams of fiber.

For those of you who do not like the taste of avocados, try putting a few slices into your burger instead of mayonnaise to
dress up your next burger. Your tasty burger would overcome the avocado’s taste perfectly.

03. Raspberries

The Power: Ellagic acid, which helps stall cancer-cell growth. These berries are
also packed with vitamin C and are high in fiber, which helps prevent high
cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8
grams of fiber.

I normally eat these fresh berries with plain low-fat yogurt or oatmeal (another high fiber food)
because I do not like the hairy textures.

04. Mango

The Power: A medium mango packs 57mg of vitamin C, almost your wholerecommended
daily dose. This antioxidant helps prevent arthritis and boosts
wound healing and your immune system. Mangoes also boast more than 8,000
IU of vitamin A (as beta-carotene). One mango has 135 calories, 1 gram of fat
and 4 grams of fiber.

This is my number 1 favorite healthy food of all. It’s healthy, it’s juicy and it’s sweet and yummy! Cut on up and serve it over leafy greens and your
salad will taste like dessert!

05. Cantaloupe
The Power: Vitamin C (117mg in half a melon, almost twice the recommended
daily dose) and beta-carotene – both powerful antioxidants that help protect
cells from free-radical damage. Plus, half a melon has 853mg of potassium -
almost twice as much as a banana, which helps lower blood pressure. Half a
melon has 97 calories, 1 gram of fat and 2 grams of fiber.

This is my favorite too!! haha… I normally cut them into cubes, freeze them and then blend into an icy smoothie. Kids will love it too!

06. Cranberry Juice
The Power: Helps fight bladder infections by preventing harmful bacteria from
growing. A cup has 144 calories, 0 grams of fat and 0 fiber.

Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar. The juice concentrate is a little bit pricier than the others but with all the              benefits, I think it’s really worth the price.

07. Tomato
The Power: Lycopene, one of the strongest carotenoids, acts as an antioxidant.
Research shows that tomatoes may cut the risk of bladder, stomach and colon
cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of
fiber.

Drizzle fresh slices with olive oil, because lycopene is best absorbed when
eaten with a little fat. Eat them raw or add them into your soup the next time you cook.

08. Raisins

The Power: These little gems are a great source of iron, which helps the blood
transport oxygen and which many women are short on. A half-cup has 218
calories, 0 fat and 3 grams of fiber.

Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period. They help to relieve painful period cramps.

09. Figs
The Power: A good source of potassium and fiber, figs also contain vitamin B6,
which is responsible for producing mood-boosting serotonin, lowering
cholesterol and preventing water retention. The Pill depletes B6, so if you use this
method of birth control, make sure to get extra B6 in your diet. One fig has 37 to
48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56
calories, 1 gram of fat and 1 gram of fiber per cookie). Fig bars will be in my To Try list.  yay!!

Some healthy cooking tips:  Fresh figs are delicious simmered alongside a pork tenderloin.

For those with busy lifestyle, the dried variety make a great portable gym snack.

10. Lemons/Limes
The Power: Limonene, furocoumarins and vitamin C, all of which help prevent
cancer. A wedge has 2 calories, 0 fat and 0 fiber.

Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor.

What I do is I cut a few slices and throw them into my drinking water. It’s refreshing and healthy at the same time!

11. Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant
antioxidants). Studies show it helps protect against cancer. A cup (chopped)
has 61 calories, 0 fat and 3 grams of fiber.

Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

13. Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help
ward off migraines and arthritis pain by blocking inflammation-causing
prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0
fiber.

Peel the tough brown skin and slice or grate into a stir-fry.

Gingers are great for winter. Add some into a cup of hot tea and enjoy the winter while sipping the warm soothing drink.