It’s important to take care of both your mind and body. Allowing you to take charge of your life and feel good about the choices you make. Gaining energy and feeling more fit. Improving your physical health. Gaining a positive outlook and finding more enjoyment in your life. Being a role model for your family and friends. Any lifestyle change is a “work in progress.” Lasting changes take time. So, begin by setting small goals that are easy to add to your daily life and that you control. Wellness and fitness involve being aware and making healthy choices about diet, exercise, and staying positive. This is the most important investment you can make in your life. Strive for the best health you can have in all areas of your life by making mindful, healthy choices. Whether your meal preparation is for yourself or your family, focus on making smart, healthy meals.
Make an effort to have more home-cooked meals. This can help encourage healthy eating. Also, it promotes more family time. Let your kids help plan what to eat. Kids love to help make meals and snacks. Keep healthy snacks on hand to help kids make good choices. Have more fresh fruits, vegetables, and whole grains. Have fewer chips and sweets. Teach kids to eat when they’re hungry, not when they’re bored, sad, or angry. Respect their ability to know when they feel full. Breakfast helps jump start the day. It provides fuel for an active lifestyle and gives you and your child the energy to think faster and more clearly. Play “Put the Fork Down” at meals. Put your forks down between bites and take turns sharing your day. Balance. Balance what you eat to meet your need for nutrition and enjoyment. Variety. Enjoy all foods from important food groups (fruits, vegetables, lean sources of protein, low-fat dairy, and whole grains). Moderation. Focus on feeling comfortable instead of being too full after you eat. Use moderation when choosing less nutritious foods. A food and activity journal can help you understand your eating patterns.
- Seems to be getting worse
- Help them become healthy strong women
- Everyone eats more nutritious meals
- Decreases stress and improves sleep and mental well being
- Has a bad headache
- Grow it
- Your style – do you need structure or help or can you freewheel
Also, it can help you find ways to make simple, healthy changes. Ask your family doctor about how to get started. When unhealthy food choices lead to weight gain, some people turn to popular diets to achieve quick weight loss. Diets usually tell you what you should or should not eat. Instead, focus on understanding why you eat in the first place. Are you eating because you are hungry, bored, sad, or angry? Is there something else causing your urge to eat? Also, don’t restrict your foods. Try to balance between good and bad choices. Make good choices more often and limit the bad foods to small portions once in awhile. For lasting dietary changes, there are some simple keys to eating healthy. Start by asking yourself if you are hungry. Hunger signals your body when it needs to be nourished. Let hunger tell you when you need to eat and how much to eat.
Learn to listen to your hunger signals so you can determine when to eat and how much food is right for you. Make mindful decisions about eating by paying attention to how you feel. And don’t use diet “rules” to restrict what, when, and how much you eat. Instead, learn to trust your body to tell you when it needs food. If you are truly hungry, ask yourself what it is that you want, what your body needs, what you have available (so you can make a healthy choice), and how much food you need. Being active also is important to a healthy lifestyle. And it’s important in preventing serious problems like heart disease and diabetes. However, before you increase your activity level, talk to your doctor. Your weight is determined by the balance between the energy you take in (what you eat and drink) and the energy you use (physical activity). Every step counts. Studies have shown that every step you take helps you manage your weight and improve your overall health.
You may want to track your steps with a step counter (pedometer) or an activity tracker. This can encourage you to increase your daily activity. The more steps you take per day, the better. Experts recommend walking at least 10,000 steps per day. Limit screen time (TV, computer and video games). Suggest or consider other options like reading, board games, and playing outside. Enjoy the outdoors. Go to the park, ride bikes, swim, or enjoy a walk around the neighborhood. Participate in (or encourage your children to participate) in sports. This is a great way to build coordination, skills, and confidence. Walk to the mailbox. Walk over to a neighbor’s house to visit. Turn off the TV. Turn on some music and dance. Walk or bike to work, school, or in the community. Stretch at your desk. Use lunchtimes to take a walk. Get up and move around your office.