| Healthy Eating | Healthy Snacking | LC Walks | Walking for Exercise | Great Quotes
Healthy Living | Small Steps
(# 1) Select meat and poultry cuts that are leaner or trim the fat off before eating.
(# 2) Restaurants often serve extra large portions. Consider sharing a meal with someone.
(# 3) Eat more fruit and vegetables.
(# 4) Eat off smaller plates or take smaller portions.
(# 6) When eating out, an appetizer or side dishes make good alternatives to large portions.
(# 8) Choose vegetables as a side dish instead of fried potatoes.
(# 9) Choose whole grains for breads or cereal for a healthy diet.
(# 12) Keep a bowl of fruit on your desk at work.
(# 13) Eat yogurt instead of ice cream.
(# 14) Eat sweet potatoes as an alternative to regular baked potatoes or fries.
(# 23) Use salsa on your baked potato instead of sour cream.
(# 24) Eat the skin on your baked potato. Don't eat the skin on your chicken.
(# 26) Have an apple or glass of water before dinner.
(# 27) A serving of vegetables = 1 cup raw, leafy or 1/2 cup of raw chopped vegetables.
(# 28) A serving size of fruit = 1 medium piece, 1/2 cup mixed of fruit, or 3/4 cup fruit juice.
(# 29) A serving size: 2-3 ounces cooked lean meat, poultry or fish (size of a deck of cards).
(# 30) Serving size = 1 slice bread, 1/2 bagel or English muffin, or 1 ounce ready-to-eat cereal.
(# 31) Cut down on saturated fat in creamy dressings by mixing in nonfat or low-fat plain yogurt.
(# 32) Wait 20 minutes before getting another plate of food from a buffet. You may not be hungry.
(# 34) Wash your hands with soap and water before preparing food and after handling raw meats.
(# 35) Rinse fresh fruits and vegetables in running tap water to remove visible dirt and grime.
(# 36) Washing your hands regularly is a great way to prevent cold, flu and other diseases.
(# 71) Kick your slim-down efforts into high gear... start each meal with a glass of water.
(# 80) To eat is a necessity, but to eat intelligently is an art. - La Rochefoucauld
(# 81) He that takes medicine and neglects diet wastes the skill of the physician-Chinese Proverb
(# 84) The tools that allow for optimum health are diet and exercise. -Bill Toomey
(# 87) “Your stomach shouldn’t be a waste basket.” -Anonymous
(# 88) One pound of body fat equals 3500 calories. Increase activity & decrease calories to lose!
(# 90) More fiber can starve off cravings, keep your belly fuller and your waistline smaller!
(# 95) An 8-ounce container of yogurt has about 11 grams of protein.
(# 103) Sometimes when you feel hungry, your body is just thirsty! Try a glass of water first!
(# 104) Eating together as a family 5 times a week can decrease your child's chance of obesity.
(# 108) When out to eat, ask for a box with your food so you can put half in before you eat.
(# 110) Eat a rainbow of fruits and vegetables every day, the more color the better!
(# 115) As a source of vitamin B-6, bananas aid your immune system and help form red blood cells.
(# 116) American Heart Association recommends that everyone eat fish twice weekly.
(# 117) Eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol.
(# 118) Berries contain over 4,000 different compounds that have antioxidant properties.
(# 119) One red bell peper has 300% of the recommended daily value for Vitamin C.
(# 120) Dark green leafy vegetables, lima beans and black beans are a good source of Folic acid.
(# 121) A heart-healthy diet includes plenty of fish, fruits, vegetables, beans and olive oil.
(# 122) Pregnant women should eat at least four servings of dairy products and calcium-rich foods.
(# 125) Use smaller plates to control portions and eat less.
(# 128) Support your community and buy local fruit and vegetables from a farm market.
(# 130) Turn off the TV during meals and tune into hunger cues to prevent overeating.
(# 5) Snack on celery, carrots or fruit slices instead of chips and cookies.
(# 7) Keep cut fruits and vegetables in the refrigerator in plain sight.
(# 18) Keep a stock of low calorie snacks on hand: cut-up carrots, cucumbers, pretzels.
(# 19) Don't eat in front of the TV.
(# 55) Walking reduces the risk of heart disease
(# 56) Walking reduces the risk of having a second heart attack
(# 57) Walking reduces the risk of stroke
(# 58) Walking lowers cholesterol and triglyceride levels
(# 59) Walking increases HDL (good cholesterol) levels
(# 60) Walking lowers the risk of breast cancer
(# 61) Walking lowers the risk of developing high blood pressure
(# 62) Walking reduces blood pressure for those with hypertension
(# 63) Walking reduces the risk of developing type 2 diabetes
(# 64) Walking helps manage diabetes
(# 65) Walking reduces the risk of developing colon cancer
(# 66) Walking reduces the risk of osteoarthritis
(# 67) Walking relieves arthritis and back pain
(# 68) Walking reduces the risk of needing gallstone surgery
(# 69) Walking reduces the risk of hip fracture
(# 70) Walking prevents osteoporosis
(# 72) Walking decreases stress
(# 73) Walking reduces feelings of depression and anxiety
(# 74) Walking improves sleep
(# 75) Walking increases energy
(# 76) Walking elevates your overall mood
(# 77) Walking helps build and maintain healthy bones, muscles, and joints
(# 78) Walking helps manage weight
(# 79) Walking lengthens lifespan
(# 10) Start walking and visit www.livehealthyloraincounty.com for exercise tips.
(# 11) The Centers for Disease Control and Prevention recommend getting 10,000 steps per day.
(# 15) Take the stairs, not the elevator.
(# 16) Don't e-mail your office mates. Walk down the hall and deliver the message personally.
(# 17) Take your dog for a walk 10 minutes in the morning and 20 minutes at night.
(# 20) Grab the cell phone and go for a walk.
(# 21) Park your car as far away from the door as possible to get in a little extra exercise.
(# 22) Take your family on regular walks.
(# 25) Cut your lunch hour in half and use those extra 30-minutes for a walk.
(# 33) Walk with a good posture; holding your back straight and head high.
(# 83) It is remarkable how one's wits are sharpened by physical exercise. -Pliny the Younger
(# 96) Jump roping and games such as hop-scotch & basketball all help strengthen a child's bones.
(# 112) Grab a pedometer and see how much you walk during the day. Aim for 10,000 steps!
(# 113) Drink water before and after you walk.
(# 114) Make sure to stretch before you walk.
(# 37) I have just one day, today, and I'm going to be happy in it. -- Groucho Marx
(# 38) Try not to become a man of success but rather to become a man of value. -- Albert Einstein
(# 39) Not everything that can be counted counts and not everything that counts can be counted.
(# 40) Do what you can, with what you have, where you are. - Theodore Roosevelt
(# 41) Get happiness out of your work or you may never know what happiness is. - Elbert Hubbard
(# 42) A goal without a plan is just a wish. - Antoine de Saint-Exupery
(# 43) In the field of observation, chance favors only the prepared mind. - Louis Pasteur
(# 44) No act of kindness, no matter how small, is ever wasted. - Aesop (620 BC - 560 BC)
(# 45) Forget injuries, never forget kindnesses. - Confucius (551 BC - 479 BC)
(# 46) Compassion is the basis of all morality. - Arthur Schopenhauer (1788 - 1860)
(# 47) The greatest use of life is to spend it for something that will outlast it. - William James
(# 48) Never deprive someone of hope; it might be all they have. - H. Jackson Brown Jr.
(# 49) Strive for excellence, not perfection. - H. Jackson Brown Jr.
(# 50) As I see it, every day you do one of two things: build health or produce disease in yourself. - Adelle Davis
(# 51) Eat breakfast like a king, lunch like a prince, and dinner like a pauper. - Adelle Davis
(# 52) What's the use of worrying? It never was worthwhile. - George (Asaf) Henry Powell
(# 53) The wisdom of life consists in the elimination of nonessentials. - Lin Yutang
(# 82) A bear, however hard he tries, grows tubby without exercise. -A.A. Milne, Author of W.Pooh
(# 85) It's challenging, but you have to at least try to eat right and exercise. -Joely Fisher
(# 86) The only way you get that fat off is to eat less and exercise more. - Jack LaLanne
(# 92) "Every human being is the author of his own health or disease."- Gautama Siddharta
(# 54) It is health that is real wealth and not pieces of gold and silver. - Mohandas Gandhi
(# 89) "Learn from the mistakes of others. You can't live long enough to make them all yourself."
(# 91) Want to burn more calories during the day? Hit the snooze button & get 6-8 hours of sleep.
(# 93) At $5 dollars a pack, people who smoke a pack a day will save $1,825 a year by quitting.
(# 94) 5 years after quitting smoking your stroke risk is reduced to that of a non-smoker.
(# 97) Excessive alcohol consumption contributes to more than 4,600 deaths among underage youth.
(# 98) Caffeine has no effect on the metabolism of alcohol by the liver.
(# 99) Improving lighting in the home and exercising regularly help prevent falls among seniors.
(# 100) Lung cancer is the leading cause of cancer deaths in both sexes, and the most preventable.
(# 101) By the time a person feels thirsty, their body has lost over 1 percent of its total water.
(# 102) Some of the chemicals in cigarettes can be found in rat poison, rocket fuel and sewer gas.
(# 105) In gradeschool aged children, increasing sleep and decreasing TV helps prevents obesity.
(# 106) U.S. medical expenditures linked to overweight and obesity reach over 70 billion yearly.
(# 107) More women die of heart disease than by cancer and diabetes combined.
(# 109) Wear sunscreen with at least 15 SPF when you are outside.
(# 111) Try active video games with your friends & family.
(# 123) If you are thirsty, drink. Your body is telling you what it needs. Go for water!
(# 124) Make it a point to exercise every day. Mark it on the calendar & keep the appointment!
(# 126) Be ready for an emergency. Make a supply kit. Make a plan. Be informed and prepared.
(# 127) Balance work, home and play. Don’t be afraid to ask for help when you need it.
(# 129) Eat dinner with your family tonight. Everyone at the same table, at the same time.
(# 131) Adults need 7-9 hours of sleep a night. Are you getting enough?
(# 132) Don’t forget to put sunblock on your ears and toes!
(# 133) Stand on a treadmill, yes STAND—for 1 minute/day for 1 week. 2nd week= walk 5 minutes/day.
(# 134) Walk to work.
(# 135) Use fat free milk over whole milk.
(# 136) Do sit-ups in front of the TV.
(# 137) Walk during lunch hour.
(# 138) Take a family walk after dinner.
(# 139) Avoid food portions larger than your fist.
(# 140) More fruits & veggies...less dessert.
(# 141) Stay active in winter. Build a snowman or shovel snow!
(# 142) When baking brownies, use whole wheat flour and replace oil with applesauce.
(# 143) Gift-giving: Give flowers, new sneakers or a fruit basket.
(# 144) Get out of the office, grab a pen & notebook and enjoy a walking meeting.
(# 145) Choose activities you enjoy & you'll be more likely to stick with them.
(# 146) Carry your groceries instead of pushing a cart.