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The typical American diet is LOW in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result more than ever Americans-children and adults are overweight, obese, and at increased risk for diseases such as: osteoarthritis, heart disease and stroke, high blood pressure, diabetes and cancer. Old habits are hard to break and change can seem overwhelming. But it can be done with planning and a gradual approach.
Small changes over time are the most likely to stick. You can take one step at a time and start to boost your chances of living a healthy, long life when you:
- Eat breakfast - In 2003 the American Heart Association (AHA) reported that breakfast eaters are less likely to be obese and get diabetes compared with non-breakfast eaters. Breakfast has shown to enhance alertness, attention, and performance.
- Eat fish and omega-3 fatty acids - The AHA recommends a serving of fish two times per week. Fish is a good source of protein, a food relatively low in saturated fat and has omega-3 fatty acids, which have been shown to reduce the risk of heart disease, allergies, asthma, eczema, and autoimmune disorders. Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils are also rich in omega-3 fatty acids.
- Get at least 7 to 10 hours of sleep each night. Kids need more sleep.
- Have social connections. Group activities can help keep the mind active and maintain desirable levels of serotonin -- the brain chemical associated with mood. Social activities are also important for physical well-being.
- Exercise on most days of the week at least
30-minutes.
- Daily practice good oral hygiene. Brushing and flossing teeth can help to prevent disease. Researchers suspect that the bacteria that produce dental plaque enter
the bloodstream and are associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease. Other researchers have found links between oral bacteria and stroke and diabetes.
- Take up a hobby. Hobbies can be enjoyable, relaxing and may help people live healthier. Hobbies may help individuals recover better from illness.
- Protect your skin from the sun.
- Eat from the basic food groups: fruits & veggies; whole grains; low-fat dairy products; lean meats and nuts, legumes and seeds.
- Drink 8-10 glasses of water daily.
The best way to have daily healthy habits is to plan, plan, plan.
Take 10-minutes a week to make a grocery list
of healthy foods to keep you on a healthy eating track.
And then take 10-minutes more weekly to schedule in good fitness, skin protection, healthy teeth, and social ties.
The secret is PLANNING AHEAD
which can increase your success in living
a healthy lifestyle for a lifetime!
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Healing Foods - Natural, Beneficial Effects
"There are a tremendous variety of foods and components in foods that our bodies are programmed to use to keep us healthy, and if we're sick, to make us well again," says Steven G. Pratt, M.D., author of SuperFoods Rx (HarperCollins, 2004). "If we want to stay healthy, we have to eat...whole, nutritious foods."
Some of the most powerful disease-fighting foods:
- Whole grains - three daily servings; rich with phytonutrients (choose whole not enriched grains).
- Cherries - eat twice weekly; a antioxidant-rich fruit which has anti-inflammatory properties.
- Yogurt - eat daily; contains probiotics which helps the immune system.
- Salmon - eat at least twice a week; a good source of omega-3 fatty acids; also sardines, tuna, and mackerel which all help to reduce the risk of cardiovascular diseases and strengthen bones.
- Cabbage - 1-2 times weekly; contains a phytochemical that fights cancer cells.
- Walnuts - 1/4-1/3 cup several times a week; as well as almonds and pistachios are full of omega-3 fatty acids which are good for the heart.
- Blueberries - one serving 1-2 times a week; a great source of antioxidants which may help keep our brain sharp.
- Beans - 2-4 servings weekly; a great source of protein, antioxidants and are full of fiber, which has been shown to help prevent colon cancer and reduce the risk of heart disease.
- Tomatoes - 1 serving twice a week; contain lycopene, a powerful antioxidant that is thought to be protective against prostate, lung and stomach cancers. Fresh tomatoes don't appear to be as protective as cooked tomatoes.
Other Healthy Eating Resources:
http://nutrition.about.com/
http://whfoods.org/
www.webmd.com/a-to-z-guides/healthy-living/default.htm
www.eatbetteramerica.com/diet-nutrition/
www.smallstep.gov/eb/choices.html
www.foodfit.com/healthy/healthy.asp
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Spring Clean Your Diet
http://weightloss.about.com/cs/eatsmart/
a/aa040104.htm
The Walking Fit Meal Plan
www.prevention.com/cda/article/the-walking-fit
-diet-meal-plan/c47850d1fa803110Vgn
VCM10000013281eac____/fitness/walking?
cm_mmc=Walk%20Off%20Weight-_-4222008-_-
Fitness-_-The%20Walking%20Fit%20Diet%20Meal%20Plan
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