So lets get started:
Healthy Living Tip 1: Sleep Tips to Help Kids' Weight
To help kids and teens get a good night's sleep:
- Remove TVs, computers, and gadgets from kids' bedrooms.
- Avoid large meals before bedtime.
- Develop a regular bedtime routine.
- Set firm bedtimes and wake times.
- Make sure the bedroom is quiet, dark, relaxing -- and not too hot or cold.
- Help kids quiet down a few hours before bedtime.
- Heavy studying, text messaging, or video games should end in early evening.
- Ages 3-5: 11-13 hours
- Ages 5-12: 10-11 hours
- Ages 11-17: 9.5-9.25 hours
Healthy Living Tip2: Quit Smoking because You Won't Gain WeightIf you've finally decided to kick the habit, there's good news: Quitting smoking won't make you gain weight over the long term. Some people pick up 4 or 5 pounds early on, but that's only temporary.
Healthy Living Tip 3: Exercise Your Brain - Go Dancing or Play footballDo you know your heart benefits from exercise? Yes, your heart gets a lot of benefit through exercises. The brain does benefit too. Studies show that regular, moderate exercise -- 30 minutes of walking or a light one-mile run -- helps fight the effects of aging on the brain. No grueling workouts required!
All types of exercise count, including walking, bicycling, hiking, swimming, aerobics, and weight training, etc.
Healthy Living Tip 4: Curl Up With Hot CoffeeThat wonderfully warming cup of morning coffee may have health benefits. The caffeine in coffee stimulates the brain and nervous system, and may lower your risk of diabetes, Parkinson's disease, mood problems, headaches, and even cavities.
Coffee contains magnesium, a mineral that can also improve insulin sensitivity and enhance glucose tolerance -- thumbs up for preventing diabetes.
Another plus is that coffee is naturally calorie-free. Just don't load it up with extra calories from cream, sugar, whipped cream, and/or flavored syrup.
Tips for Healthy Living
- Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
- The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
- Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
- Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
- Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
- Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
- If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
- Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
- Avoid heavy meals in the summer months, especially during hot days.