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"The first wealth is health."
–Ralph Waldo Emerson

Diet for stress management: stress-reducing foods (WebMD)

Tip: For weight loss: Never skip meals. When losing weight it is important to maintain an even blood sugar level as this will prevent hunger. If you skip a meal you are more likely to give in to a craving.

You're It. Get Fit! President's Challenge

How do I know when I am hungry or full?

Did you know? When you are dieting it is a good idea to only weigh yourself weekly. Weight loss is a long process and your weekly weigh-in will give you a good overall idea of your progress. If you weigh too often you may become disheartened if you don’t drop pounds as quickly as you would like.

Tip:  Keep hydrated. Drink 6 to 8 glasses of water or other fluids per day. It is essential for the healthy functioning of the body and often we can mistake thirst for hunger. Water makes you feel fuller.

Adults

Eating Fruits and Veggies on the Go

When you are on the go and all is chaotic use these tips to help you get more fruits and veggies into your diet. These ideas are easy to select when eating out or to prepare to take along.

• When eating in restaurants, choose the right combos. Mix and match with soup / salad / sandwich choices. For example: have the vegetable soup and put extra veggies like peppers, cucumbers, avocados, lettuce and tomato on your sandwich. Or choose the salad but order the dressing on the side so you can control how much of that you eat.
• Create your own vegetable plate. Order a combination plate of the various vegetable or fruit choices that are available.
• Order sizzling options that include lots of veggies like stir fry or fajita entrees.
• Roll it up by making your own fruit roll-up that travels anywhere. Start with tortillas and peanut butter, and then add your favorite fruits, fresh or dried.
• Prepare your own meals on wheels by using nature’s fast foods like apples, bananas and plums, fresh or dried. They are mess-free in the car.

Family Health and Fitness Day is Saturday, September 25

Get busy now planning a healthy family menu and a family activity that gets you all up and moving!!

Healthy Red Foods

Many red fruits and vegetables are loaded with powerful, healthy antioxidants such as lycopene and anthocyanins that may do anything from fighting heart disease and prostate cancer to decreasing the risk for stroke and macular degeneration. Antioxidants soak up damaging free radicals.

• Strawberries are a good source of folate and the antioxidant vitamin C. Folic acid is known to decrease the risk of neural tube defects. Add strawberries to your cereal or blend them with skimmed milk and frozen yogurt for a smoothie.
• Cherries are high in fiber, vitamin C, and potassium which can help maintain a lower blood pressure. Add dried cherries to trail mix and cereals.
• Tomatoes are a good source of lycopene which is strongly connected with prostate cancer protection and may also help with breast cancer. They also contain vitamin C and potassium. Use tomato sauce.
• Raspberries are high in fiber which helps lower “LDL” cholesterol. Add them to yogurt or a smoothie.
• Watermelon is a source of lycopene as well. Eat watermelon as a refreshing snack.
• Pink grapefruit contain antioxidants like vitamin C and pectin which helps to lower cholesterol. Eat grapefruit fresh or drink grapefruit juice.
• Peppers are a great source of vitamin A which helps with skin, bones and teeth. Also has as much vitamin C as an orange. Dice them up and add to salads, soups and casseroles
• Beets are rich in folate, lycopene and anthocyanins. Get more by adding to plates as a side dish or in salads, soup or stew.

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Sample walking program.

The six super foods every woman needs (WebMD)

Tip: For weight loss: eat slowly. People who are overweight tend to bolt their food. Savor and enjoy what you eat and take time to chew your food.

Sample jogging program

Small Steps Change of the Month

To increase your daily steps replace 30 minutes of TV time with a walk.