Healthy Habits

Just 30 minutes or more of moderate-intensity cardiovascular activity each day (i.e. brisk walk, jogging, or taking the stairs instead of the elevator) can improve your health and fitness by helping you lose body fat, improve your fitness and prevention of heart disease, type 2 diabetes, hypertension (high blood pressure), joint and muscular pain or stiffness, and some forms of cancer.

Key points:

  • Consult a physician
  • Start out slowly and build up gradually over time
  • You can do all 30 minutes together or in short intervals (e.g. 10 minutes at a time)
  • Be sure your activities are compatible with your age and physical condition
  • Make it convenient
  • Have fun!


An apple a day, helps keep the Doctor away:
Apples are full of wonderful nutrients. You get fiber, vitamins, minerals and many beneficial phytochemicals such as D-Glucarate, flavonoids and terpenoids. All of these substances are used in the detox process. One flavonoid, Phlorizidin (phlorizin), is thought to help stimulate bile production which helps with detox as the liver gets rid of some toxins through the bile.
Apples are also a good source of the soluble fiber pectin, which can help detox metals and food additives from your body. It’s best to eat only organic apples as the non-organic varieties are among the top 12 foods that have been found to contain the most pesticide residues. Organically produced apples also have a 15 percent higher antioxidant capacity than conventionally produced apples.
(Information was adapted from the Better Health Channel and Nutritionist John Summerly)