To achieve many of the health benefits of walking, an idle stroll won't do—brisk walking is called for, at about 3 miles an hour or faster. For an efficient workout when walking briskly:
How many times do we find ourselves standing (or sitting) around watching something that doesn't need watching? Like a TV commercial we've seen a dozen times before, or a microwave that is set for a couple of minutes or more. Try walking instead.
TIP: Rather than waiting and watching, take a quick walk up and down the stairs or to another area and back.
☺Learn to say "no."
☺Know stressors in your life.
☺Accept that change occurs as you grow older.
☺Make time for yourself and your family.
☺Have realistic expectations.
At night, rub on Medicated Vapor Rub gel (used for chest colds) on the bottoms of your feet. Then immediately put on socks to keep from getting your bedding greasy. You will need to sleep in your socks! After a few days, your feet will be noticeably softer!
It's messy—BUT it does the job!
Heart disease and cancer of the colon and prostate are major health problems for men. You can protect your health by learning self-care skills and making lifestyle changes.
It's common to encounter surprises on the way to achieving a behavior change goal. Even the most well-thought-out plans usually require some adjustments. By giving yourself room to take risks, make mistakes, and apply new knowledge, you'll be able to take challenges in stride and come out stronger than ever.
Step 1: Anticipate obstacles: Occasional setbacks occur no matter how carefully you've constructed your plan. Preparing for potential obstacles is an important key to overcoming them.
Step 2: Monitor your progress: When you first start making changes, you may progress rapidly. Although motivating, this also can be misleading and just plain discouraging when the pace levels off.
Step 3: Reward yourself: You're striving to permanently change lifestyle habits, and that's no easy task. Be patient; it will take some time before new habits feel natural.
Step 4: Visualize success: Creating an image of success in your mind can be a powerful tool for getting through the rough times and building motivation, self-confidence and commitment. Take a quiet moment to close your eyes and see yourself engaged in new, more positive health habits.
Eating healthy and staying active is even more important if you have diabetes. Well balanced meals can help keep your glucose (sugar) level as close to normal as possible.
Being active also helps you lower your blood glucose. If you increase your level of physical activity, you may be able to take less insulin or diabetes pills. If you're very inactive, have heart disease or a history of foot ulcers, consult your doctor about safe exercise for you.
Check your blood glucose before exercising. If it's under 100mg/dl, eat some fruit, crackers or have a glass of milk or juice. Check it again after exercising to learn how your blood glucose reacts to exercise. Bring a snack if you'll be active for a few hours.
Call your electric, cable or phone company to find out if you can lower your bills. Many have cheaper plans that you simply aren't aware of. Often we may keep paying bills for long-time services, when newer and cheaper plans are available. Companies will negotiate, so they don't lose your business.
Warren County Health Department will be hosting a 12 week walking and health education program to promote health, wellness, community, and physical activities.
Program starts July 15 and ends October 12, 2010. There will be three evening sessions held and will meet from 5:30 pm to 7 pm. Cost of the program is $10 per participant and each participant will receive a pedometer, walking journal, t-shirt and much more. Every participant will also be eligible to win prizes.
For more information or to register, please contact Becky Spires at 734-1314, ext. 1 or email her at firstname.lastname@example.org.
"Celebrating America's Health Centers: Turning the Vision into Reality" is our theme for National Health Center Week 2010. This theme highlights the 45 year record of Community, Migrant, Homeless and Public Housing Health Centers in providing affordable, high quality, cost-effective health care to medically vulnerable and underserved people in the U.S., regardless of ability to pay.
Each year Health Center Week also sets aside three days to focus on special populations who are often left outside of the mainstream health care system. In 2010 we will observe Tuesday, August 10th as Health Care in Public Housing Day, followed by Health Care for the Homeless Day observed on Wednesday, August 11th, and Farmworker Health Day recognized on Thursday, August 12th.
© 1965 - Present; National Association of Community Health Centers
Keeping your energy levels up for peak performance isn't easy. It doesn't just happen. High energy levels are the result of good eating and exercise habits. If you don't pay attention to either of these factors, your performance can suffer. Keeping Energy Levels Up will help you plan a diet for a winning performance.
We have the peculiar privilege…the freedom to walk this earth, see its beauties, taste its sweetness, partake of its enduring strength. Hal Borland
Tuna a la King Serves 4
2 cups cooked brown rice*
1 8-ounce can pineapple tidbits in 100% juice, drain and reserve juice
1 6-ounce can tuna in water
1 can low-fat cream of chicken soup
1 - 2 Tablespoons milk or water
1. Prepare brown rice according to package directions. Use reserved pineapple juice as part of the liquid when cooking rice.
2. Mix tuna, soup and milk or water in a saucepan. Heat on stovetop or in microwave until hot and bubbly.
3. Add pineapple tidbits into tuna mixture and stir.
4. Serve over brown rice. *Other options: Chow Mein noodles or toast
5. Refrigerate leftovers.
Nutrition Facts (per serving w/brown rice): Calories 250 ~ fat 3.5 g ~ calories from fat 35 ~ sodium 890 mg ~ total carbohydrate 38 g ~ fiber 3 g