|Energize Yourself and Your Family|
Being healthy and active can help give you the energy to keep up with the demands of your busy life, take better care of yourself, and be there for the people who depend on you. You may improve your health if you Move More and Eat Better! Healthy diet and exercise helps to lower and maintain a healthy weight thereby preventing many of the diseases that affect so many such as diabetes, heart attack, stroke, and even some cancers. Being active and making healthy food choices is good for your health. But that is not the only reason to move more and eat better. You can:
Tips on Moving More
Try to do at least 30 minutes of moderate-intensity physical activity (like brisk walking) on most days of the week. It is not as hard as you may think, and you do not have to do the whole 30 minutes at one time. Try these tips to get past things that keep you from being active.
"I don’t have time for physical activity."
You can "sneak" it into your day, a few minutes at a time. Get started by making these small changes in your daily routine:
“I’m going to ruin my hairstyle.” If you avoid physical activity because you do not want to ruin your hairstyle, try:
"It's too expensive."
There are lots of ways to be physically active that are free or low-cost. You can:
TIP: Most people do not need to see their health care provider before getting physically active. If you have chronic health problems such as heart disease, high blood pressure, diabetes, osteoporosis, or obesity, talk to your health care provider before starting a vigorous physical activity program. You do not need to talk to your provider before you start a less strenuous activity like walking.
"Physical activity is a chore."
It can be fun! Try to:
It may be hard to eat healthy if you do not have time to cook or your kids want fast food. Try these tips to eat better, save time, and stretch your food budget.
Help Your Family Eat Well
Here are some ways that you and your family can eat better:
TIP: If you cannot digest lactose (the sugar found in milk), try fat-free or low-fat lactose-reduced milk. Or try fat-free or low-fat yogurt or hard cheeses like cheddar, which may be easier to digest than milk. You can also get calcium from calcium-fortified juices, soy-based beverages, and cereals. Eating dark leafy vegetables like collard greens and kale, and canned fish with soft bones like salmon, can also help you meet your body’s calcium needs.
Save Time and Money When You Cook
You do not have to spend a lot of time in the kitchen or a lot of money to eat well.
TIP: Keep a food diary. Writing down what you eat, when you eat, and how you feel when you eat can help you understand your eating habits. You may be able to see ways to make your eating habits healthier. You can also use your diary to plan weekly menus, make shopping lists, and keep track of recipes you would like to try. For more information about keeping track of food portions, read WIN’s brochure Just Enough for You: About Food Portions.
You can do it!
Set goals. Move at your own pace. Celebrate your successes with new hobbies or rewards that are not food related (book, new music, outfit, etc). Allow for setbacks. Let your family and friends help you. And keep trying—you can do it!
April 23-27, 2014
96th Virgin Island Conference
Beulah AME Zion Church, Host Church
St. Croix, VI
Bishop Kenneth Monroe, Presiding Prelate
Rev. Richard Austin, Esq., Host Pastor
Rev. Brian R. Thompson, Presiding Elder