Alberta Cancer Foundation

7 Days, 7 Ways to Better Health

Instead, make small improvements to your health week-by-week. Make one small change every day and build from there.

Monday. Incorporate some exercise. Set your clock 15 minutes early, go about your usual morning routine, but take a 15-minute walk before you head to work. At lunch, walk the stairs for 15 minutes. Before dinner, add another 15-minute walk. It’s easier than trying to find 45 minutes at a stretch.

Tuesday. Eat an amazing breakfast. Toast some whole-wheat bread and make a fast fruit salad of oranges and bananas. Top it with salt-free cashews, a teaspoon of flaxseed and a dollop of yoghurt. Toss a bag of nuts and dried fruit in your briefcase to get you through your morning meeting.

Wednesday. Take your kids to the pool or meet a pal there. You don’t have to swim lengths to benefit.

Thursday. It’s veggie night. For dinner, serve an easy chickpea stew with rice. (See recipe.) Include a leafy green salad on the side.

Friday. Repeat your Monday walking routine. Add another of Tuesday’s amazing breakfasts.

Saturday. Meeting friends for brunch? Don a helmet and jump on your bike to get there.

Sunday. Spend 25 minutes walking, skating or shooting hoops. Or try 25 minutes on a one-minute, two-minute run/walk. Before you go shopping, make a list of healthy foods. Include: apples, oranges, legumes, green leafy veggies, broccoli, tomatoes, onion, garlic, ginger, sweet potatoes, whole-wheat products, turmeric, nuts and berries.