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Healthy is not defined by a number on a scale. You

shouldn't judge your health by only one measure.

Healthy is taking care of yourself - inside and

outside! Being skinny doesn't equal fit or healthy.

You have to eat smart, exercise and surroundyourself with like minded people in order to truly

have a healthy lifestyle

Eating is one the most important events in everyone¶s life.

We enjoy eating - it¶s part of who we are and part of our culture;

in fact, eating is the hottest universal topic of all times.

We depend on eating: the foods we eat are the sole source of our

energy and nutrition.

We know so much about eating: we are born with the desire to

eat and grown up with rich traditions of eating.

But we also know so little about eating - about how the foods

we eat everyday affect our health.

We are more confused than ever about the link between diet and

health: margarine is healthier than butter or not; a little alcohol

will keep heart attacks at bay but cause breast cancer; dietary

vitamin antioxidants can prevent lung cancer or can not.

Eating is a paradox and a mystery that our ancestors tried and

modern scientists are trying to solve.

Habits To improve your life..



You hear a lot about living a healthy lifestyle, but what does that

mean? In general, a healthy person doesn't smoke, is at a healthy

weight, eats healthy and exercises. Sounds simple, doesn't it?

The trick to healthy living is making small changes...taking more

steps, adding fruit to your cereal, having an extra glass of

water...these are just a few ways you can start living healthy

without drastic changes.

Exercise

One of the biggest problems in America today is lack of activity. We

know it's good for us but avoid it like the plague either because

we're used to being sedentary or afraid that exercise has to be

vigorous to be worth our time. The truth is, movement is movement

and the more you do, the healthier you'll be. Even moderate

activities like chores, gardening and walking can make a difference.

Just adding a little movement to your life can:

R educe the risk of heart disease, stroke and diabetes

Improve joint stability

Increase and improve range of movement

Help maintain flexibility as you age

Maintain bone mass

Prevent osteoporosis and fractures

Improve mood and reduce symptoms of anxiety and depression

Enhance self esteem

Improve memory in elderly people

R educe stress

So, even if you opt for small changes and a more modest weight

loss, you can see the benefits are still pretty good. One study has

found that just a 10% weight reduction helped obese patients

reduce blood pressure, cholesterol and increase longevity.



Simple Ways to Move Your Body

You can start the process of weight loss now by adding a little more

activity to your life. If you're not ready for a structured program,

start small. Every little bit counts and it all adds up to burning morecalories.

Turn off the TV. Once a week, turn off the TV and do something

a little more physical with your family. Play games, take a

walk...almost anything will be more active than sitting on the

couch.

Walk more. Look for small ways to walk more. When you get the

mail, take a walk around the block, take the dog for an extra

outing each day or walk on your treadmill for 5 minutesbefore getting ready for work.

Do some chores. Shoveling snow, working in the garden, raking

leaves, sweeping the floor...these kinds of activities may not

be 'vigorous' exercise, but they can keep you moving while

getting your house in order.

Pace while you talk. When you're on the phone, pace around or

even do some cleaning while gabbing. This is a great way to

stay moving while doing something you enjoy.

Be aware. Make a list of all the physical activities you do on a

typical day. If you find that the bulk of your time is spent

sitting, make another list of all the ways you could move

more--getting up each hour to stretch or walk, walk the stairs

at work, etc.

Learn about more ways to fit in exercise.

Eating Well

Eating a healthy diet is another part of the healthy lifestyle. Not

only can a clean diet help with weight management, it can also

improve your health and quality of life as you get older. You can use

the new Food Guide Pyramid to determine how many calories you

need and what food groups you should focus on or, if you're looking

for smaller changes, you can use these tips for simple ways to

change how you eat:



Eat more fruit. Add it to your cereal, your salads or even your

dinners

Sneak in more veggies. Add them wherever you can--a tomato

on your sandwich, peppers on your pizza, or extra veggies in

your pasta sauce. Keep pre-cut or canned/frozen veggiesready for quick snacks.

Switch your salad dressing. If you eat full-fat dressing, switch

to something lighter and you'll automatically eat less calories.

Eat low-fat or fat-free dairy. Switching to skim milk or fat free

yogurt is another simple way to eat less calories without

having to change too much in your diet.

Make some substitutes. Look through your cabinets or fridge

and pick 3 foods you eat every day. Write down the

nutritional content and, the next time you're at the store, findlower-calorie substitutes for just those 3 items.

Find more ideas for healthy foods with this Healthy Foods Grocery

List.

Creating a healthy lifestyle doesn't have to mean drastic changes.

In fact, drastic changes almost always lead to failure. Making small

changes in how you live each day can lead to big rewards, so figure

out what you can to be healthy today.

Leading a Healthy Life:Six Steps to Living Long and Staying Healthy Step 1: Give your body the energy it needs.

Your body needs some foods to stay strong and

healthy. Other foods, if eaten too often, contribute tomany illnesses. Here are some guidelines:

Eat 6-11 servings a day of breads or grains, like rice,pasta, tortillas, or cereal.

Eat 3-5 servings a day of vegetables, like carrots,cabbage, tomatoes, broccoli, or peas.



Eat 2-4 servings a day of fruits, like apples, peaches,mangos, bananas, or fruit juice.

Eat 2-3 servings a day of meat, fish, beans, eggs or nuts, for protein.

Eat 2-3 servings a day of dairy products like yogurt,cheese, or milk. Cut down on alcohol, fatty foods such as butter, grease,

or oil, and ³junk food´ like chips or candy. For more information about health eating, try these Websites: American Dietetic

Association,http://www.eatright.org Department of Agriculture, Food Guide

Pyramid,http://www.nal.usda.gov:8001/py/pmap.htm

Step 2: Stay physically active.

Regular physical activity helps people:

live longer and feel better throughout their lives be stronger and more flexible build strong bones and fight osteoporosis prevent depression

strengthens your ability to fight off illness maintain a healthy body weight

It is best to get at least one half hour of exercisethree times a week, but any amount of exercise isbetter than none at all! If you do not want to go jogging or swimming, try going for a brisk walk with afriend, working vigorously in the yard, or riding your bike to work.

For more information about physical fitness, try these Websites: American Heart

Association,http://women.americanheart.org/wellness/index.html

Shape Up America,http://www.shapeup.org Step 3: A healthy mind is part of a healthy body.



When you are in a good state of mind, you makegood decisions for yourself about your job, your lifestyle, and your health. Here are some things youcan do to keep your mind healthy:

Reduce stress in your life. For ideas on reducing stress,try this Web site: http://www.ivf.com/stress.html

Make time in your life for things that are fun. Make a listof activities you like and sure you have at least a littletime each day for doing something you enjoy.

Get enough sleep. Most Americans get too little sleep.Being sleepy reduces your concentration, increasesmood swings, and causes many car accidents.

Health Beat has more information athttp://healthlinks.washington.edu/index_archive/9901.html

Get help if you feel depressed or anxious for more thanseveral days at a time. Talk with a friend or your health care provider for some help.

Step 4: Keep your mind and body free of harmful drugsand alcohol.

Tobacco causes more health problems than any other drug and is the most addictive, most widely used.Cutting down or stopping the use of cigarettes,cigars, or chewing tobacco can save your health andsave your money.

Too much alcohol is definitely dangerous, causing liver damage, fetal alcohol syndrome, and accidents. Thetricky question is, how much is too much? Your

health care practitioner can help you decide, andthese Web sites also offer information:

Alcohol: Problems andSolutionshttp://www2.potsdam.edu/alcohol-info/

National Institute on Alcohol Abuse and Alcoholismhttp://www.niaaa.nih.gov



Street drugs like marijuana, cocaine, methamphetamine,heroin, or pain pills not prescribed for you aredangerous to your health. Street drugs can be dilutedwith substances that are harmful for you. People

often put themselves in dangerous situations to getstreet drugs. If you are using street drugs and wouldlike to stop but are having difficulty, talk to your health care provider. For more information aboutstreet drugs, their effects, and where to find help, trythis web site:

Alcohol and Drug Helpline, http://www.adhl.org Step 5: Practice safe living habits

Did you know...

Accidents and injuries are the fifth leading cause of death in the US among children, they are the secondleading cause of death.

Women under 35 are more likely to die in motor vehicleaccidents than from any other cause.

Accidents in the home cause thousands of permanentinjuries every year.

Here are some steps you can take to stay safe:

The most common accidents are fires, falls, anddrownings. Help yourself and your family to stay safeby installing

smoke detectors, have your vision checked learning to swim. For more information, try this Web site: CDC's

National Center for Injury Prevention and

Control, http://www.cdc.gov/ncipc/ncipchm.htm

Stay safe on the road. Wearing a seatbelt dramatically reduces your

chances of death in an accident. Keep children under 60 pounds in an appropriate

car seat or booster.



Do not ride with someone who has been drinking or drugging.

Wear a helmet when riding a bicycle or motorcycle.Find more information about highway safety at

National Highway Traffic Safety Administration,http://www.nhtsa.dot.gov/people/

Find protection from people who are violent or threatening in your life.

Wash your hands regularly to avoid the spread of germs.Step 6: Get regular health care.

Many people think they only need to see a doctor whenthey are sick or injured. The truth is, health careproviders are also experts at preventing illnesses andfinding and treating problems before you ever feelsick.

Find a health care provider who works WITH you. Know what diseases you are at risk for and attend

regular screenings for them. Get yourself and the children in your family immunized

against life-threatening illnesses. Find moreinformation about immunizations at the Center for Disease Control Web site at http://www.cdc.gov/nip/

Here are the illnesses most common to women.Click on any of them to find out more.

Breast Cancer Osteoporosis

Make Healthy Food Choices

A heart-healthy diet is delicious and varied ² rich in vegetables and fruits,

with whole grains, high-fiber foods, lean meats and poultry, fish at least

twice a week, and fat-free or 1 percent fat dairy products. By learning to



make smart choices ² whether you're cooking at home or eating out ²

you can enjoy flavorful foods while you manage your cholesterol.

Know and limit your fats.Choose lean meats and poultry without skin and

prepare them without added saturated and transfat.Eat at least two

servings of fish each week.Select fat-free, 1 percent fat and low-fat dairy

products. Cut back on foods containing partially hydrogenated vegetable

oils to reduce trans fat in your diet.Cut back on foods high in dietary

cholesterol.Cut back on beverages and foods with added

sugars.Choose and prepare foods with little or no salt. Cholesterol, fiber

and oat bran.Read labels for a healthy heart.Know and limit your

fats.Unsaturated fats don't contribute to your cholesterol level the way

saturated and trans fats do, but you should still consume them in limited

amounts. Get all the details at the Know Your Fats page.

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Choose lean meats and poultry without skin and prepare themwithout added saturated and transfat.Most meats have about the

same amount of cholesterol, roughly 70 milligrams in each three -ounce

cooked serving (about the size of a deck of cards). The American Heart

Association recommends eating no more than six ounces of cooked lean

meat, poultry, fish or seafood a day.

The leanest beef cuts usually include sirloin, chuck, loin and round.

Choose "choice" or "select" grades rather than "prime." Select lean

or extra lean ground meats.

Lean pork cuts include tenderloin or loin chops.

The leanest lamb cuts come from the leg, arm and loin. Remove all visible fat from meat and poultry before cooking.

Remove skin from poultry before eating.

Choose white meat most often when eating poultry.

Duck and goose are higher in fat than chicken and turkey.

Grill, bake or broil meats and poultry.

Organ meats ² such as liver, sweetbread, kidneys and brains ² are

very high in cholesterol.

Cut back on processed meats that are high in saturated fat and sodium.

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Eat at least two servings of fish each week.

Fish can be fatty or lean, but it's still low in saturated fat.

Recent research shows that eating oily fish containing omega-3 fatty

acids (for example, salmon, trout and herring) may help lower your

risk of death from coronary artery disease.

Prepare fish baked, broiled, grilled or boiled rather than breaded and

fried.



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Select fat-free, 1 percent fat and low-fat dairyproducts.

Minimize your intake of whole-fat dairy products such as butter and

whole milk or 2 percent full-fat dairy products (yogurt, cheeses).

If you drink whole or 2 percent milk, or use full -fat dairy products,gradually switch to fat-free, low-fat or reduced-fat dairy products.

Look for fat-free or low-fat cottage cheese, part-skim milk mozzarella,

ricotta and other fat -free or low-fat cheeses.

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Cut back on foods containing partially hydrogenatedvegetable oils to

reduce trans fat in your diet.

Use liquid vegetable oils and soft margarines in place of hard margarine

or shortening.

Limit cakes, cookies, crackers, pastries, pies, muffins, doughnuts andFrench fries made with partially hydrogenated or saturated fats.

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Cut back on foods high in dietary cholesterol.

Try to eat less than 300 mg of cholesterol each day.

Some common cholesterol-containing foods include whole eggs (about

200 mg per yolk), shellfish (50 to 100 mg per ½ cup), ³organ´ meats

such as liver (375 mg per 3 oz) and whole milk (30 mg per cup).

Egg whites don't contain cholesterol and are good protein sources, so

they're fine. In fact, you can substitute two egg whites for each eggyolk in many recipes that call for eggs.

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Cut back on beverages and foods with added sugars. Many snack

foods and beverages have added sugars. Cut back on added suga rs to

lower your total calorie intake and help control your weight. These foods

also tend to be low in vitamins and minerals, and the calories add up

quickly. Drinking calorie-containing beverages may not make you feel full.

This could tempt you to eat and drink more than you need and gain

weight.

Examples of added sugars are sucrose, glucose, fructose, maltose,

dextrose, corn syrups, high-fructose corn syrup, concentrated fruit

juice and honey.

Read the ingredient list. Choose items that don¶t have added s ugars in

their first four listed ingredients.

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Choose and prepare foods with little or no sodium. Too much



skins are a good source of fiber.

Eat high-fiber foods at every meal. Bran cereal for breakfast is a good

start, but try to include some fruits, vegetables, whole-grains and

beans in your diet, too.

Be sure to increase your fiber intake gradually, giving your body time to

adjust, and drink at least six to eight 8-oz. glasses of fluids a day. Read the Nutrition Facts label on all packaged foods that claim to

contain oat bran or wheat bran. Many of these products actually

contain very little fiber and may also be high in sodium, calories and

saturated or trans fat.

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Read labels for a healthy heart. Make reading food labels a habit. This

will help you choose foods more wisely. Many foods have saturated fat or

trans fat that can raise your cholesterol. Some may be high in sodium,

which can increase blood pressure in some people. Also, watch for these

key terms, and know what they mean.

"Free" has the least amount of a nutrient.

"Very Low" and "Low" have a little more.

"Reduced" or "Less" always means the food has 25 percent less of that

nutrient than the reference (or standard) version of the food.

The American Heart Association established its Food Certification

Program to provide consumers a quick, easy way to identify heart -healthy

foods that can be part of a healthful eating p lan. Products certified by the

American Heart Association contain the heart-check mark and state that

the product "Meets American Heart Association criteria for saturated fat

and cholesterol for healthy people over age 2." While shopping, look for

foods with the heart-check mark symbol on their label. These foods are

approved to be part of a healthy diet. Download a printable information

sheet on reading food labels .

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FOR every person, the word "healthy" has a definition different, especially, if

we detailed the level of education or economic level of a person. However,

health has the same meaning, which is free from various diseases.

There are two things the core of public health, the environment and personal.

What we do and all of our behavior, to create how much we have achieved a

healthy word. Serves every human behavior in creating a healthy life reaches



85 percent, while the remainder, or 15 percent is environmental factors.

Therefore, the behavior reflects whether a person is healthy.

If you smoke, never exercise, and has a pattern of unhealthy eating, our

health numbers could decrease. Healthy, determined from the self. As for

environmental impact from cleaning the house, clean water availability and

socio-cultural factors. Smaller portions.

Society actually know, healthy life is free from disease. However, few are

aware that free of the disease have a deep meaning to take care of myself

and the environment. Supposedly, the role of community in building a clean

environment and healthy is very large. Should also, this awareness must be

maintained without waiting for instructions from the government. Governments

must support by providing facilities and adequate infrastructure for the

community.

Concrete examples, such as the habit of washing hands before eating.

Baseline Survey of Environmental Services Program in 2006 showed that the

habit of washing hands with soap at critical times in our society is still very

low.

They are washing your hands (use soap) before eating, only for 14.3 percent,

which wash hands after defecation only 11.7 percent, which wash hands after

menceboki for 8.9 percent of infants, who washed their hands before feeding

a child for 7.4 percent and that washing hands before preparing food only 6

percent. The case of hand washing is simple, there are many behaviors that

we do not realize every day that cause many diseases in the body and grow

in our environment. Should, in 2010, people can live healthy, according to 10

indicators of healthy behavior. Indicators are:- Aid delivery by health personnel.

- Infants 0-6 months exclusively breastfed.

- Ownership JPK, health funds, health card, the poor get health care.

- No smoking.

- Just eat fruits and vegetables.



- Households access to clean water.

- Availability of healthy latrines.

- Conformity with the amount of floor area residents- The floor is not ground

What is the definition of HealthyLiving?

The World Health Organization (WHO), defines Health asa state of complete physical, mental, and social well-

being, not simply just the absence of disease.

The actual definition of Healthy Living is the steps, actionsand strategies one puts in place to achieve optimumhealth.

Healthy Living is about taking responsibility for your decisions and making smart health choices for today andfor the future. So healthy living would consist of:

Physical (For the body):

Good nutrition, eating right

Getting physically fit, beneficial exercise,

Adequate rest

Proper stress management.

Emotional Wellness (For the mind):

Self-supportive attitudes, Positive thoughts and viewpoints

Positive self-image.

You also need to give and receive:

Forgiveness,

Love and compassion;

You need to laugh and experience happiness;



do¶. Convenience often wins - we are all so busy thatconvenience is at a premium.

Good Health is ¶simple - but it¶s noteasy¶.

It is so important to make µkeeping healthy¶ a part of our day-to-day living habits. Your health depends on what youdo throughout the day, everyday. A healthy lifestyle isabsolutely vital. Here is a real simple solution - slowlyimprove your lifestyle in a step-by-step way. If you takeone new health step every two months, for example, in

two to three years you will be among the healthiest tenpercent of people in the Western world. And boy will yousee and feel the benefits.

Improvements do not have to be large steps; take onesmall step for your health today, keep that one going, andadd another one every two months. Have a plan - maybeintroduce 6 improvements over the course of a year.

Can you adopt a healthy lifestyle?

Whatever your age, fitness level or body shape, its never too soon or too late to start thinking about living healthily.You can take a step towards healthy living by making onechange now to your daily life. That won¶t be so hard willit?

Are you living a healthy lifestyle?

Do you wake up with enthusiasm for the day ahead?Doyou have the high energy you need to do what youwant?Do you laugh easily and often, especially atyourself?Do you confidently find solutions for the



challenges in your life?Do you feel valued andappreciated?Do you appreciate others and let them knowit?Do you have a circle of warm, caring friends?Do thechoices you make every day get you what you want?

The Components Of A HealthyLifestyle

E ating Healthily ± the right nutrition is necessary to live ahealthy lifestyle. Your body requires a well balanced dietevery day in order to maintain the adequate amounts of vitamins, nutrients and minerals needed to maintain a

healthy body.

³T o eat is a necessity, but to eat intelligently is an art.´ -

La Rochefoucauld

An Active lifestyle - you will need to include fitness aspart of your life. Physical fitness keeps your weight incheck, helps you sleep better at night, prevents heartattacks and strokes and other health problems, andgenerally prolongs your life. Basically there are so manybenefits of exercising that you really can¶t live a full lifewithout it.

T hose who think they have not time for bodily exercise

will sooner or later have to find time for illness. ~E dward

Stanley

Stress Management - Emotional stress plays animportant role in many illnesses, both directly andindirectly. People are also more likely to smoke, overeat,drink too much, work too hard, argue with others and soon, when they are feeling stressed. Thus, stressmanagement is an important part of your new lifestyle,and meditation and relaxation techniques are truly a key



part of living a healthy lifestyle.

Diseases of the soul are more dangerous and more numerous

than those of the body. ~ Cicero

Make friends with yourself - Loving yourself is a key to ahealthy, happy lifestyle. Self-esteem is all about how muchpeople value themselves; the pride they feel inthemselves, and how worthwhile they feel. Self-esteem isimportant because feeling good about yourself can affecthow you act.

T he power of love to change bodies is legendary, built into

folklore, common sense, and everyday experience. Lovemoves the flesh, it pushes matter around«.T hroughout

history, ³tender loving care´ has uniformly been recognized as

a valuable element in healing. ~Larry Dossey

Powering up your Mind and Body - programme your mind for total success. Develop a vision, a compellingfuture that excites and inspires you, and focus on it daily.Don¶t let anything knock you of course, or make you

question its possibility. I promise you, by taking control of your thoughts, you will improve your life in a big way.

In minds crammed with thoughts, organs clogged with toxins,

and bodies stiffened with neglect, there is just no space for

anything else. ~Alison Rose Levy

Life Balance - If you want to achieve a healthy lifestyleyou must take steps to ensure you maintain a certain levelof balance« spiritually, physically, emotionally, socially,mentally and financially. You need to balance work andfamily, and all the other areas of your life withoutspreading yourself too thin and having a guilt trip whenyou do one thing, but think you should be doing another. All of the key areas of our lives overlap and interlink,



effecting each other. Unless we create for ourselvessatisfaction in each and every part of our life, we cannever truly be fulfilled, or live a contented, happy andhealthy life.

³No success in public life can compensate for failure in the

home.´ ²BENJAMIN DISRAELI

Being Healthy is so important. Just change one thing inyour life today. Have a Healthy Life beginning now. Livinga healthy lifestyle will bring you happiness, health and thelife of your dreams. You can fit into your favourite pair of jeans again. You can enjoy all the benefits that perfect

health offers you. You can feel your best at all times of theday.

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