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