Page 4 - January Newsletter

Family & Consumer Science By: Melinda DailyIt’s a New Year, Live a Healthy LifeImprove Eating HabitsA long and healthy life doesn’t just happen. Everyday choices influence the quality of life you experience.It is the first of the year and usually people make some kind of new years resolutions and some- times those are made around weight loss.Over time, poor eating habits affect overall health status. Problems related to obesity or chronic diseases such as diabetes, heart disease, or arthritis didn’t happen overnight. Making poor nutrition and exercise choices can even contribute to a generally poor emotional or mental outlook.Studies show that people who include breakfast eat 100 fewer calories a day than people who don’t. Food consumed first thing in the morning jump-starts metabolism and helps the body func- tion better physically and mentally.You should include a fruit or vegetable with every meal or snack. These are naturally high in fiber and low in calories. They also provide a wide range of disease-fighting vitamins, miner- als, and antioxidants.Make conscious effort to reduce food portion size to reduce the number of calories, as well as the amount of fat and added sugar that is consumed.Learn to eat slowly and eat only until you are no longer hungry. A 10-5-10 minute guide will help you not to over eat. Eat slowly for 10 minutes, stop eating for 5 minutes, then eat for another 10 minutes. When you routinely stop eating just as you begin to feel full and don’t take another bite, you can save as many as 500 calories a day.Get Up and MoveAlong with choosing to consume healthier food, many people can achieve a healthy lifestyle by in- creasing physical activity. Start by investing in a good pair of walking shoes and walking around your neighborhood or indoor exercise facility. You can also schedule time for physical activity during your day.If you have been inactive for a period of time, make sure you do not overdo your first workout. As with any exercise program, you should check with your health-care provider before you start.Sometimes it is easier to be accountable if someone else is also doing the same exercise program with you. Working together makes it more enjoyable.This is a first step to help offset the declining meta- bolic rate that occurs as we age. This decline is 2 percent per decade after age 30, or about 100 fewer calories burned each day by age 50. If a person does not eat less or exercise more, this could cause a year- ly weight gain of 10 pounds. Another part of aging is a change in body composition — more fat and less muscle. People who exercise regularly have greater bone density than those who do not. To be most helpful, regular exercise should be started early in life to help maintain bone density.Many serious health problems are directly related to personal habits or behavior. The risk factors that can lead to these problems are of little concern to many people. They feel fine, so why worry about a healthi- er lifestyle. Achieving a healthy lifestyle takes knowledge, effort, and determination. No one can do it for you. You have tools around you that can help you achieve a healthier life. Now is the time to build healthy habits for a lifetime. Good luck!K-State Research and Extension is an equal opportunity provider and employer.