March 2001

 

Healthy Habits: Small Changes Can Make a Big Difference
Vera Massey Nichols, nicholsv@missouri.edu

Believe it or not, small changes in your food intake and activity level can make a BIG difference in your life. Healthful eating and an active lifestyle can help you feel better today—the key to living longer and living healthier. There’s no need for drastic diets or painful exercises. Small, positive changes work better than giant leaps. Establishing and maintaining health-promoting habits that become part of your daily life is the key. Changing habits is not easy— that’s why they’re called habits. The longer you’ve been doing something, and the more frequently you do it, the harder it will be to change. As you probably have discovered, old habits don’t die easily and new ones aren’t established quickly. Fortunately, there are things you can do to make your efforts more successful : Pick one habit at a time. Choose something easy, that you are willing to do—like eating one more piece of fruit everyday. Start slowly and stay steady. Choose a goal you can achieve and a pace you can keep—like walking around the block once (or twice). Keep a record of your progress. Choose a convenient place to write down how you are dong—like notes on your calendar. Look for help in the right places. Choose someone supportive to help you stay with your plan—like a good friend who also wants to make a change. Reward yourself. There are lots of ways to give yourself pats on the back—like spending time with a special friend or saving up for a massage. When it comes to establishing habits that can promote your overall health and fitness, consider adopting some of these: MOVE, MOVE, MOVE Move often: be active throughout the day. Aim for at least 30 minutes of physical activity a day; at least 10 minutes at a time; at least 5 days a week. Move inside and outside: walk the stairs or sweep off the sidewalk. Weather, work and hectic schedules can feel like obstacles to moving your body. The solution is to look for opportunities to move your body. Move for fun: dance, swing or go fly a kite. Change the "E" word from exercise to ENJOYMENT. Play with the children/grandchildren, walk the dog, or put on your favorite music and rock around the house. Move with others: join a class or walk with friends. Making a commitment to someone else can make it easier to fit movement opportunities into your life. Sign up for water aerobics, line dancing or yoga. Just do it!! Even small "sparks" of physical activity can make a big difference in your health and your attitude. The secret is to move more and move regularly. EATING WELL Eat early: eat breakfast and feel better all day. It’s as easy as a high-fiber carbohydrate (bread or cereal); plus some protein (yogurt or peanut butter); and any whole fruit or juice Eat regularly: your body needs re-fueling every four to five hours. Getting over-hungry usually leads to overeating. Eat bright colors: fight disease with produce. Phytochemicals in produce help reduce your risk for cancer, heart disease and high blood pressure. Eat green (broccoli), red (tomato), orange (cantaloupe), yellow (squash), and blue (berries). Eat crunchy: go for grains, nuts, fruits and veggies. Crunchy foods are satisfying to chew, packed with phytochemicals, and loaded with fiber. Eat lean: enjoy some low-fat protein at every meal. Choose poultry, fish and lean cuts of beef and pork. Add dried beans and peas to soups, salads and casseroles. Eat light: build strong bones with dairy foods. Reduced-fat dairy products taste great and are packed with bone building nutrients. ENJOY! Eating well is one of life’s pleasures. Food is more than just a collection of nutrients. It’s important to take time out and enjoy the food you eat. Source: Celebrating Healthy Families, Eat Right Montana Coalition