Fill half your plate with fruit and vegetables first. Focus on whole grains and lean protein to fill the rest.
Eat a plant-based diet rich in fruits, vegetables, and whole grains; choose foods with healthy fats, like olive and canola oil, nuts and fish higher in omega 3 fatty acids; limit red meat and foods that are high in saturated fat; and avoid foods that contain trans fats.
Drink water and other healthy beverages, and limit sugary drinks and salt.
Know the super foods (nuts, avocados, quinoa) and replace unhealthy items in your diet with them.
Most important of all is keeping calories in check, so you can avoid weight gain, which makes exercise a key partner to a healthy diet.
Water is essential to good health.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice.
Simple ways to increase your fluid intake:
• The basic equation for determining how much water you should drink is by dividing your body weight in half. So, if you weigh 200 pounds, you would need 100 ounces of water per day if you're not doing anything strenuous. If you're working out, hiking, at a high altitude or outdoors a great deal, you're going to need to add to those 100 ounces.
• Keep a bottle of water with you in your car, at your desk, or in your bag.
• Replace sugar-sweetened beverages with water or low caloric beverages.
• Add a lime or lemon wedge to your water. This can help improve the taste and help you drink more water than you usually do.
Choose activities that you enjoy and can do regularly. Fitting activity into a daily routine can be easy -
Try these tips to add more activity to your everyday routine, at home, work or at play!
• Join a walking group in the neighborhood or at a mall.
• Find a friend or neighbor to exercise with, join an exercise class that is right for you:
swimming, bowling, tennis, dancing, whatever you most enjoy.
• Car washing, lawn mowing, dog walking or room tidying -
make those chores part of an exercise plan for all the family.
• Replace a coffee break with a brisk 10-minute walk.
• Take part in an exercise program at work.
Learn to relax and stress less.
Stress can damage long term health and trigger or aggravate existing disease.
The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds. Prolonged stress is harmful to the body and can worsen pre-existing conditions, such as asthma. It can also lead to a number of health problems, such as, hypertension, diabetes and heart disease.
Ways to reduce stress:
• Yoga • Deep Breathing • Meditation • Tai Chi
Too much stress can:
• Suppress your immune system
• Increase your blood pressure and increase your risk for heart attack, stroke, arrhythmias and sudden death
• Decrease wound healing
• Cause digestive disorders
• Can worsen asthma, liver disease and the list goes on….
Know Your ABC's - such as blood pressure, cholesterol (including LDL & DHL) and Hemoglobin AIC (indicator of blood sugar)
How is your weight? Determine your BMI and waist circumference.
BMI is calculated based on a person's height and weight. A BMI of 18.5 - 24.5 is considered healthy, 25 - 29 overweight, 30 or greater obese. Desired waist circumference is calculated by height in inches divided by 2. (Ex., A woman who is 5'4" should have a waist circumference no greater than 32 inches.)
Stay up to date with your screenings and vaccinations.
Do you use tobacco? If yes, come up with a plan to quit.
Do you get enough exercise? ACSM recommends 150mins of moderate to vigorous activity per week.
Defined as a state of relaxed concentrated attention on some object, a mantra or one’s breathe.
State experienced where the mind is free of thought and liberated from restlessness.
A state of inner peace, calmness and harmony with oneself and the environment.
Deep breathing is the simplest path to inner calm. Can be done anywhere, even for 5-10 minutes.
Breathing is controlled by the voluntary and involuntary nervous system forming a bridge between the inner and outer self.
Learn belly breathing
Place hand on belly button feeling it rise with inspiration and pushing it in with expiration.
Lead by example:
• Change the dynamics of the household
• Go shopping together and shop from a list
• Read food labels and teach your children to do the same.
• Cook together
• Look for shortcuts to simplify meals
• Adapt to the seasons
• Exercise together
• Stop bringing junk food to the house!
Health is a state of physical, mental and emotional well being.
Health is not absence of disease. Disease is absence of health,
and health involves happiness and intelligence in every cell of the body.
Inside each of us is the perfect health – we just have to find it.
Strong ties with friends and family bolster immunity, improve mental health, improve recovery and extend life.
Spend your days doing what you enjoy. Pursue interests and hobbies.
Connect with your spirituality. Express your creativity.