Tips for Healthy Living

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Misty L. Trepke

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Tips for Healthy Living

 

http://www.mckinley.uiuc.edu/handouts/tipshealthyfidylliving.html

 

EAT YOUR FRUITS AND VEGETABLES

Fruits and vegetables are great for snacking. They can calm your

craving for sweet or crunchy, plus they are good for you! Fruits and

vegetables are excellent sources of fiber, vitamins, minerals, and

phytonutrients. They can also help prevent diseases such as cancer.

Try to get 5-9 servings a day!

 

KEEP MOVING

Incorporate activity into your daily routine. Does this mean going to

the gym for an hour each day? NO! Keep busy by taking the stairs

instead of the elevator, walking instead of taking the bus, getting

up to change the TV station instead of using the remote control.

Being more active throughout the day may help increase your metabolic

rate. An increase in metabolic rate will help you burn more calories

during normal day to day activities.

 

FAT FREE DOES NOT EQUAL CALORIE FREE

While monitoring the amount of fat in the diet is important, it

should not be the ultimate focus for weight management. Fat free

foods still have calories, and excess calories lead to weight gain.

Eat all foods in moderation!

 

GIVE YOUR FOOD THE ATTENTION IT DESERVES

Take time during meals, and truly taste what you eat. Eat slowly and

have meal times be a time of relaxation and enjoyment. Recharge

mentally while you refuel physically!

 

SNACK FROM A PLATE, NOT THE BOX

Eating right out of the box/package can lead to overeating. Take the

time to put a serving of the food on the plate or bowl. Eat that

portion. If you are still hungry for more, put more on the plate to

eat. Don't just keep grabbing handfuls out of the box!

 

" HEY UP THERE, CAN YOU HEAR ME? "

Let your stomach tell you when you are hungry and full. Eat when you

feel the urge, stop when you are satisfied.

 

ADDRESS EMOTIONS

Eating to soothe your stress is not the way to go. Try other ways to

relax: talk with a friend, take a hot shower, go for a walk.

 

LEFTOVERS ARE GOOD!

You don't have to clean your plate. Save the leftovers for another

meal or snack. Try to pay attention to your body. When you feel

satisfied or fidyl full, stop eating. If you want to stay at the

table and talk after the meal, remove your plate so you are not

tempted to keep nibbling.

 

THERE IS NO SUCH THING AS " NOW I " VE BLOWN IT COMPLETELY " SYNDROME

An indulgent treat or a day without exercising is OKAY. It is better

to satisfy a craving then to be consumed by the thought of it.

Occasional treats are acceptable - remember that all foods can fit

into your eating plan. The guideline for aerobic exercise is 3-5

times per week for 20-60 minutes. Taking a few days off throughout

the week is okay!

 

TAKE THINGS SLOWLY

The best way to lose weight and keep it off is to lose it slowly, by

making lifestyle changes. Rapid weight loss may feel good in the

short term, but usually that weight comes back - plus some. Focus on

healthy living and feeling good versus losing weight!

 

Adapted from the American Institute for Cancer Research Newsletter.

For additional weight management, nutrition, or exercise questions

visit or call Sportwell, 100 IMPE, 244-0261.

 

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