Health Tips

Healthy Eating | Healthy Snacking | LC Walks | Walking for Exercise | Great Quotes | Healthy Living | Small Steps

Healthy Eating

(# 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.

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Healthy Snacking

(# 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.

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LC Walks

(# 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

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Walking for Exercise

(# 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.

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Great Quotes

(# 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

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Healthy Living

(# 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!

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Small Steps

(# 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.

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latest news

  •  Get new ideas to improve employee health - join the Lorain County Wellness Network. Lorain County Public Health hosts the Lorain County Wellness Network, which provides local, credible and timely health and wellness information to local organizations. The network provides a forum to share local successes and resources. It meets quarterly for breakfast at locations around Lorain County. There is no commitment requirement and no cost to join – come when you can. 

  •  It's cold and flu season! In order to keep healthy this winter...

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