| Eating a nutritious diet and getting enough | | | | oils, fish, avocados, and many nuts. |
| physical activity can reduce your risk of | | | | |
| many diseases and help you live a longer, | | | | *WATCH PORTION SIZES. Always be aware of how |
| healthier life. Heart disease, some types of | | | | much you are eating. Never choose super-sized |
| cancer, obesity, high blood pressure and | | | | portions at restaurants. |
| diabetes can be prevented or controlled | | | | |
| simply by following a healthy diet and | | | | BE ACTIVE |
| lifestyle. | | | | |
| | | | Physical activity helps you feel better and |
| It is never too late to start eating right. | | | | improves your health. Use some of the tips |
| Here are some helpful tips. | | | | listed below: |
| | | | |
| *EAT A LARGE NUTRITIOUS BREAKFAST. This will | | | | *Walk! Every day, take a walk, inside or |
| rev up your metabolism and make it easier for | | | | outside, alone or with a friend or family |
| your body to burn fat. | | | | member. Walk as briskly as you can and swing |
| | | | your arms. Breathe deeply. You will start to |
| *EAT AT LEAST 5 SERVINGS OF FRUIT AND | | | | feel better almost immediately. Shoot for a |
| VEGETABLES EVERY DAY. Eating vegetables in | | | | mile a day. Try to increase it just a little |
| their most natural state (raw) is more | | | | each day. The more you walk, the easier it |
| nutritious for your body but cooked | | | | becomes and the more you will want to do it. |
| vegetables are fine, too. If it is a struggle | | | | |
| to get that many fruits and vegetables into | | | | *If you work in an office, use the stairs |
| your daily diet, try vegetable soups or fruit | | | | instead of the elevator. Park your car in the |
| smoothies made in a blender. | | | | farthest parking space from the building. Get |
| | | | up and walk during your break instead of |
| *EAT WHOLE GRAINS. Avoid white bread and | | | | sitting down and eating a snack. |
| white rice as they have had the fiber | | | | |
| processed out of them. Use only food made | | | | *If you have access to an indoor swimming |
| with whole grain such as whole grain breads, | | | | pool, use it several times a week. Swimming, |
| cereals, wheat germ, barley and brown rice. | | | | along with walking, is an excellent aerobic |
| Whole grains are high in fiber and help | | | | exercise that gets your heart pumping and |
| prevent constipation and keep your bowels | | | | revs up your metabolism. |
| toxin-free. | | | | |
| | | | *Go bicycling with your kids. Bicycling is |
| *CUT OUT WHITE FOODS (sugar, flour, donuts, | | | | another aerobic exercise that provides fun, |
| crackers, etc.). These foods are | | | | relaxation and quality time with your family. |
| over-processed and have no nutritional value. | | | | Ride your bike to work! If you cannot bicycle |
| They raise insulin levels, protecting your | | | | outside, try a stationary bike. Watch TV or |
| stored fat instead of burning it off. If you | | | | listen to music while you pedal. |
| have these foods lying around in your | | | | |
| kitchen, get rid of them! They will only | | | | *Take up roller-skating (or ice-skating or |
| provide temptation for you. | | | | roller-blading), another aerobic exercise |
| | | | that is so much fun! Bring your kids with |
| *DRINK LOTS OF WATER, at least 8 glasses a | | | | you. |
| day, instead of soda or other sweetened | | | | |
| beverages. Water flushes out the system and | | | | *Take a fitness class, a Yoga class or take |
| eliminates harmful toxins. It forces the body | | | | dancing lessons. All are fun and provide |
| to run more efficiently, speeds up | | | | great exercise. |
| metabolism, and makes it easier to lose | | | | |
| weight and burn fat. | | | | Any and all kinds of physical activity will |
| | | | help you stay healthy. Aim for 20 to 30 |
| *EAT PROTEIN. Lean meat, poultry, fish, eggs, | | | | minutes every day. The more active you are, |
| and dried beans all provide protein. Make | | | | the healthier you will become. |
| sure you take the skin off of poultry and eat | | | | |
| only lean meats. | | | | Eating your way to good health is not as |
| | | | difficult as you think. If you can make some |
| *EAT ONLY GOOD FATS. Unsaturated fats do not | | | | changes in your eating habits and your |
| raise cholesterol levels. Foods with | | | | lifestyle, you are on your way to a healthier |
| unsaturated fat include olive oil, vegetable | | | | you. |