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MIND, BODY,
AND
SPIRIT WELLNESS
JANUARY 2007-
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1. Try changing eating habits for a healthier diet that will last a lifetime
(remember, you didn’t gain it overnight- you won’t lose it overnight either).
2. Always remember that drastic weight-loss plans are unhealthy, and research indicates people are more likely
to regain the weight faster.
3. Try to adopt healthier eating habits along with a good exercise program- commitment and consistency is key.
5. Start reducing fat, refined sugar and processed foods, and start increasing fruits, vegetables, whole grains,
legumes (beans, peas, etc.) and lean protein.
6. You can lose weight and still eat three meals a day with one or two healthy snacks between meals. If meals
are skipped, you will be hungrier at meal time, and will more likely overeat.
7. Try to eat small quantities evenly spaced throughout the day. The body is able to more efficiently convert the
food to energy rather than storing it as fat.
8. According to Melissa Mixon, Ph.D., one of the hazards of choosing some fad or quick-loss diets is that
lifetime eating habits are not changed. When a dieter returns to eating normally, extra pounds return rapidly.
9. Try to eat slowly and select foods that require a lot of chewing, such as food high in fiber. Chewing is the
first step in the digestive process.
10. Avoid keeping high-calorie foods around the house. Stock fruits, raw vegetables and healthy snacks.
11. Find a friend, coworker or family member who will help you stick with your new way of life.
TODAY IS THE FIRST DAY OF THE REST OF YOUR LIFE—START MAKING HEALTHY CHANGES!
GET UP AND MOVE! For night owls and anyone else who struggles to get out of bed when the alarm clock
sounds, waking up for a morning workout is a lot easier said than done. But research shows that morning
exercisers are more likely to stick with their regimen than people who work out during the afternoon or evening
hours. So learning to rise and shine may actually help you establish a healthier lifestyle.
There are several ways to make getting up in the morning easier, according to Susan Zafarlotfi, PhD, clinical
director of the Institute for Sleep/Wake Disorders at Hackensack University Medical Center in Hackensack,
N J. "Seemingly simple things, from light exposure to taking a shower, can have a major effect on how tired
you feel." And, of course, the more awake you are, the more willing and able you'll be to hit the gym.
Source: Information in part is derived from Courier Communications and www.weightwatchers.com
January Health Tip: January is Birth Defects Prevention Month
About 150,000 babies are born annually with a birth defect and 20 percent of infant deaths are caused by birth
defects, the National Center for Health Statistics estimates.
Scheduling a preconception check-up is the most important New Year’s resolution a woman planning to have a
baby can make. Certain birth defects and cases of premature birth/low birthweight may be avoided by managing
risk factors before pregnancy, the March of Dimes said.
“More than half of all pregnancies are unintended, making it crucial that women of childbearing age discuss
reproductive health with their doctor at every opportunity,” said Janis Biermann, senior vice president of
Education and Health Promotion for the March of Dimes. “The New Year will be full of surprises. So even if
you’re not pregnant, but want children in the future, resolve to help give them a healthy start in life.”
Here are some other New Year’s resolutions to give babies a healthy start.
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Take a multivitamin containing 400 micrograms of folic acid daily before conception and eat a diet
high in folic acid including: enriched grain products, such as bread and pasta; fortified cereals; beans;
green leafy vegetables; and orange juice. Folic acid reduces the chance of brain and spinal cord defects
called neural tube defects. NTDs, such as spina bifida and anencephaly, occur in the first weeks after
conception, often before a woman knows she’s pregnant.
Don’t smoke and avoid second hand smoke. Smoking increases the risk of premature birth.
Don’t use alcohol or illegal drugs. They can cause lifelong health problems for the baby.
Check with your doctor before taking any medication, including herbal products, and especially acne
medications with isotretinoin, (Accutane, etc.), which can cause birth defects.
Maintain a healthy weight. Being overweight or underweight can increase the risk of prematurity and
birth defects.
Be Food Smart. Avoid fish high in mercury, raw/undercooked meat and unpasteurized juice and dairy
products. Reduce caffeine intake.
The March of Dimes is a national voluntary health agency whose mission is to improve the health of babies by
preventing birth defects, premature birth and infant mortality. For more information, visit the March of Dimes
Web site at marchofdimes.com