Healthy Eating | Healthy Snacking | 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.


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.


Walking for Exercise

(# 10) Start walking and visit 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.


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


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!


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.