LIVIN’ HEALTHY!!!By: Lindsay Howard

Its as easy as ONE TWO THREE•ONE:

▫EAT A BALANCED DIET!

•TWO:▫Find a work out

that works for you!•THREE:

▫Get on a schedule!

A Balanced diet• Food pyramid

▫ Try to follow the food pyramid for your meals through out the day

• Know what is healthy vs. junk food▫ Just because the label says

“all natural” or “100% natural” doesn’t mean it is.

• Understand portion control.

The Food Pyramid• Broken up into 6 different food groups.

1. Dairy-2/3 servings2. Protein-2/3 servings3. Vegetables-3/5 servings4. Fruit-2/4 servings5. Grains- 6/11 servings6. Fats-sparingly!

• Eat something for each food group at every meal.•Eat healthy snacks between meals to

fulfill each food group.

What is good for you to eat?Healthy! JUNK!

• Whole grain foods• Raw foods(except meats- you want to

cook that)

• Fiber bars/ cereals• Things with low fat/ no

sugar added• Etc…

• Processed foods• Chips• Candy• Pop• Energy drinks• Etc…

What you drink counts too!•Don’t forget that what you drink counts

towards being healthy too!

• HYDRATE HYDRATE HYDRATE!▫Drinking water isn’t just for when you work

out or in the summer.▫You can never drink too much water▫Remember the 8x8 rule!

Portions!

•Take a closer look at the nutrition labels!•Restaurants use larger plates, so split

your meal or bring some of it home (only eat half).

•Serving size and portion size are not the same!▫Serving size is a standard unit of

measuring food, while portion size is what people eat. Ex) some one will drink a bottle of coke, while the serving size is actually 2 servings.

Working out can be FUN!

•To get a good work out you don’t have to pay for an expensive gym membership or anything.▫But if you do have a membership

somewhere, gyms have lots fun classes to take and not to mention lots of different machines you can use to work out on.

…Continued…•Also you don’t have to spend

hours working out.•Even just 10 to 15 minuets a day

can help keep you in shape (or help get you in shape)

•You just need to find what is best for you!

DON’T HAVE TIME OR MONEY FOR THE GYM? STAY AT HOME!•Run or walk in your community

▫Or local track, parks, trails•Watch YouTube videos•Watch On demand videos•Get some friends together and play a pick

up game of your favorite sport!

Simple changes have BIG effects!•If you do not have time for

even 15 minuets to work out you can:▫Take the stairs instead of the

elevator▫Park in a parking spot father

away from the door▫Walk/bike to class or work▫Walk/ bike to your friends

house, or to the store

Get on Schedule!!•YES that includes sleep!

▫To be healthy you need to be well rested.▫Figure out how much sleep you need.

•Having a daily routine will make it easier for you to keep up with eating right, and working out. *Picture courtesy of the National Sleep Foundation

Keep with it!

• It might be hard at first, but stick with it!

• Find what works for you!• Don’t get lazy• Lots of online tools and apps

for your phone!▫http://www.eatthisnotthatboo

k.com/uof/eatthisnotthatbook/2011ps/?keycode=147359

▫http://www.sparkpeople.com/▫http://www.mapmyrun.com

Some of my favorite online tools• Tone it up: this website has tons of fun work

outs, and tips for eating right.▫http://www.youtube.com/user/toneitupcom/

• Spark: You can record your work outs, your food intake, and the website will figure the calories burned, and the calories you took in for the day▫http://www.sparkpeople.com/

• Mapmyrun: You can go online and map out a run/bike ride/ walk▫http://www.mapmyrun.com

WORKS CITED• Food pyramid, http://www.nal.usda.gov/fnic/Fpyr/pmap.htm• Small step adult&teen. US department of health and human services, n.d.

Web. 10 Oct. 2011. <http://www.smallstep.gov/portion_control.html>.• Evolving Wellness. 2009. Web. 10 Oct. 2011.

<http://www.google.com/imgres?q=how+much+sleep+do+i+need&um=1&hl=en&sa=N&biw=1600&bih=799&tbm=isch&tbnid=lGsdNukTbnIPPM:&imgrefurl=http://evolvingwellness.com/posts/638/sleep-aware-series-part-3-how-mu>.

• Nutrition and healthy living. Mayo Clinic, 17 Apr. 2010. Web. 10 Oct. 2011. <http://www.mayoclinic.com/health/water/NU00283>.

• Clip art!