Some helpful tips to control a balanced, and healthy lifestyle.

1. Take the time to improve it and keep at it!! Your Health is very important!!

2. Exercise Eating right Staying active Portion control Consequences of not maintaining a healthy lifestyle Benefits of maintaining a healthy lifestyle Other countries Food tips It all starts in the beginning Your Health

3. The recommended daily calorie intake is 2, 000. But this might be different for each person depending on their weight, age, sex, height, and currant physical activity. Be aware of how much you consume, because you don’t want to ingest more calories than what your body actually uses. Don’t stuff you face until your in a food coma...that doesn’t do you or your body any good. Take your time when eating, that way you can savor everything before you have consumed everything on your plate. Eating right

4. After a long day you might be tempted to just eat out or get fast food, because you’ re too lazy to cook. Make the effort! You will feel better and it will be much better for your body. If not, these types of habits will continue, and it will be that much harder to make a change. Try to eat food from all 6 basic food groups: grains, fruits, vegetables, meats and beans, dairy, and fats. Eating habits

5. Food tips for breakfast this vs. this

6. Food tips for lunchthis vs. this

7. Food tips for snacks this vs. this

8. Food tips for dinner this vs. this

9. Food tips for deserts this vs. this

10. Food tips for drinks this vs. this

11. Food tips for baking this vs. this

12. As the old saying goes “watch what you eat” especially with the high-calorie foods. More is not always better Being healthy doesn’t mean you have to stop eating your favorite foods, you can still have them, but in moderate portions. For example, instead of eating a whole dish by yourself, split it with a friend or have an appetizer first instead of jumping into the entree. This way you watch what you eat and you don’t finish the entire plate. Portion control

13. Don’t eat too much of one thing, it can result in unnecessary weight gain. For instance, if you’ re always eating the same thing for breakfast or snack, like eggs or a nutria grain bar, you’re not getting the nurturance that you would if you ate a piece of fruit or oatmeal. By eating eggs for breakfast everyday, yes you would be getting your daily protein, but your also increasing your cholesterol levels and sodium more than you should. Portion control continued…

14. Exercising goes hand and hand with eating healthy; you can’t do one without the other. With a healthy diet, “…ages 18–65 should be getting at least 30 minutes of moderate intensity activity five days of the week” (American Heart Association). But this might be different for other ages depending on their currant status. Don’t forget to change up your exercise routine. If you’re just doing cardio all the time, your only working a specified area of your body and not focusing on the other parts. A solution to this would be, one day do cardio then the next day do weight/strength training. Exercise

15. In America today, people are not motivated to do any physical exercise. People will come up with just about anything to avoid exercising, why? We know it’s good for us, but why do we go to all costs to avoid it? Exercise continued…

16. Being active is very crucial for a healthy diet and lifestyle By being active and staying active you will have more energy opposed to if you sat around all day After exercising, you will have more energy than you did before you worked out. If you’re tired, to get energized you could workout Being active doesn’t necessarily mean to workout everyday. That doesn’t work for everyone. Take the time and take a walk for half an hour everyday, at least. Stay active!!

17. Shoveling the snow instead of using the snow blower While watching TV, do some sit-ups or push-ups Take a short walk as a break from studying or doing homework Take the stairs instead of the elevator or escalator When your talking on the phone, instead of sitting around, walk around Jog, run, bike, walk, hike, roller blade, skate, ski, shoot hoops in the backyard, tennis, swim, etc… Activities

18. By drinking a 12-ounce can of soda/pop everyday for a whole year, you can increase your weight by 16 pounds. Eating breakfast actually kick starts your metabolism. People that skip breakfast don’t lose as much weight as the people who do eat breakfast. You should have a variety of colorful foods on your plate at every meal. Start eating habits with kids early, otherwise it will be that much harder to break it. Starving yourself doesn’t do you nor your body any good. Did you know??

19. It’s not a wise idea to workout and then immediately go to bed? Your heart is still pumping strong and fast from your workout, by going to sleep all that energy you worked up is wasted and your muscles will be tense when you awake. Always stretch before and after you workout for the benefit for your muscles and any injuries When you workout, don’t jump right into it, warm your body, muscles, and heart up before an intense session Did you know?…continued…

20. Heart disease Stroke Diabetes Osteoporosis Increased levels of anxiety and depression Weight gain High cholesterol and blood pressure Consequences of an unhealthy lifestyle

21. Flexibility Maintain bone mass Maintaining weight Improved mood Self-esteem Reduce stress (results may vary depending on the personal situation) Reduce blood pressure and cholesterol Benefits of healthy lifestyle

22. The most calorie intake in the Asian diet is rice People in China or Japan have quite a few of the healthiest people in the world. There is little, if any, heart disease or diabetes in Asian cultures Other countries

23. Even before we’re born our mothers are on a strict diet of a sort, they have to watch what they eat, and take extra vitamins for the benefit of the baby. It all starts before our birth

24. Different stages in life have different health requirements Elderly people have different health needs than kids under 10 and young adults It’s different for everyone

25. The elderly need to continue to “…meet the same nutrient needs as when they were younger, yet consume fewer calories.” (Nutrition and Aging) Protein needs may vary as we grow older depending on chronic disease or any health problems. Of course reduce the fat intake At least 60% intake of carbohydrates The elderly

26. Healthy Eating: Tips for a Healthy Diet and Better Nutrition. By: Joelle Belmonte. 2001-2008. http://helpguide.org/life/healthy_eating_diet.htm Exercise and Fitness. American Heart Association. Last updated 10/5/09. http://www.americanheart.org/presenter.jhtml?identifier=1200013 Simple Ways to live a healthy life. Paige Waehner. Health’s Disease and Condition. Last updated December 14, 2005. http://exercise.about.com/od/healthinjuries/a/healthylifestyl.htm 10 Tips to Healthy Eating and Physical Activity For You . International Food Information Council Foundation. February 1998. http://www.ific.org/publications/brochures/tentipskidsbroch.cfm References

27. Nutrition: How to Make Healthier Food Choices. Familydoctor.org editorial staff. American Academy of Family Physicians. of Last updated 11/07. http://www.dietsinreview.com/diets/The_Asian_Diet/ Nutrition and Aging. J.E. Anderson and S. Prior. Colorado State University Extension. Last updated 4/07. http://www.ext.colostate.edu/pubs/foodnut/09322.html The Asian Diet: Millions of healthy Asians can’t be wrong! Diets in Review.com. 2009. http://familydoctor.org/online/famdocen/home/healthy/food/general-nutrition/297.html More references