Healthy Nutrition--Turning Bad Habits Into Good Ones

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Dear WomenOver40,

For those of you who are interested in turning bad habits into good ones, take a look at these facts from the National Lipid (fats) Education Council.

Overcoming one bad habit is tough, but when you’re expected to change several of them, it can seem overwhelming. Your doctor wants you to know that it is possible to do; especially when the rewards are improved health and a more fulfilling lifestyle. Here are a few steps to get you on your way!

122 million adults are overweight or obese; obesity in the United States has increased by 57% since 1991.

Choose lean protein-rich foods: soy, fish, skinless chicken, verylean meat, and fat-free or 1% dairy products

Eat at least five servings of fruits, vegetables, and whole grains each day

Drink eight to ten glasses of water daily

Choose foods low in saturated fats and trans fats; high in monounsaturated fats; low in cholesterol; high in fiber

Alcohol consumption: women-- one drink per day

I highly recommend a visit to: www.mypyramid.gov . It is the new food guidance system which makes it easy for you to enter your age, gender and physical activity level to obtain a more personalized recommendation on your daily calorie level based on the 2005 Dietary Guidelines for Americans.

The web site features MyPyramid Plan, MyPyramid Tracker and Inside MyPyramid, plus tips, resources and a worksheet. It’s all for free.

Lack of Exercise: 54.6% of Americans older than 18 years of age do not meet federal government physical activity recommendations.

120 to 160 minutes of aerobic activity per week helps control cholesterol, high blood pressure, and diabetes; remember to start slow--just 10 or 15 minutes per day and increase as you feel able

Take the stairs instead of elevators whenever possible

When shopping, park your car farther away than usual and walk

Physically Fit: Exercise can reduce risk of death from heart disease by 51% and lessen heart attacks by 45%.

Smoking: Cigarette smoking is the cause of death for more than 400,000 Americans.each year.

Throw away all lighters and ashtrays--anything that reminds you of cigarettes

Use nicotine replacement products (gum and patches)

Keep on hand a supply of hard candy, toothpicks, gum

Take in a movie or go to places where you?re not allowed to smoke

Get support from your doctor, a friend who has quit, or call: American Cancer Society: 1-800-ACS-2345 American Heart Association: 1-800-AHA-USA1 American Lung Association: 1-800-LUNG-USA

Be prepared for nicotine withdrawal--take one day at a time

Don’t Smoke: Risk for CHD (coronary heart disease) lessens by an estimated 50% just one year after quitting.

Avoids Doctor Visits: More than 80% of people with high cholesterol are not adequately treated in accordance with national guidelines.

Have your blood pressure checked with every healthcare visit or at community screenings

Get a blood glucose test at least every 3 years after 45 years of age

Have your cholesterol levels checked at least every 5 years (more often if your family has a history of heart disease)

Ask your doctor to calculate your body mass index, which is a measure of body fat based on height and weight

Provide your physician with your complete family medical history

Routine Doctor Visits:Studies show that by taking medications that lower LDL-C (bad cholesterol), people can also protect themselves from CHD (coronary heart disease), heart attack, or stroke.

FROM THE NATIONAL LIPID EDUCATION COUNCIL®

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