Healthy Eating Easy Tips for Planning a Healthy Diet & Sticking to It

Thanks to Naye for this link!

You can read the ENTIRE article at helpguide.org, but here are some highlights:

Healthy eating tip 1: Set yourself up for success

Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.
Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.


Healthy eating tip 2: Moderation is key 

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating tip 4: Fill up on colorful fruits and vegetables


Healthy eating tip 5: Eat more healthy carbs and whole grains

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Healthy eating tip 7: Put protein in perspective


Healthy eating tip 8: Add calcium for strong bones

Healthy eating tip 9: Limit sugar and salt

Fresh Air, Bad Air: How to Tell the Difference

From: http://www.womenshealthmag.com/health/air-health

Right around the time when the days start getting longer and temps begin to rise, it's normal to want to ditch your spin class and liberate the road bike that's been sitting idle in your garage. What's not to love about filling your lungs with fresh spring air? 

Actually, there is something. If your favorite bike path winds along a busy thoroughfare, or the tennis court you frequent is located near a traffic-clogged intersection, you may be loading your lungs with harmful pollutants in the form of ozone (the main component of smog) and microscopic bits of soot, dust, aerosol, metal, free radicals, and other airborne contaminants. Not only does this toxic assault on your lungs compromise the effectiveness of your workouts, but it can also take a toll on your health. 

Running on FumesFirst, some good news. The air we breathe has become a lot cleaner in the past 30 years. Since 1980, emissions of the six worst pollutants have dropped by nearly 50 percent, thanks to stricter laws regulating air quality. But here's the thing: People who exercise outdoors may still breathe in up to 10 times more airborne nastiness than those who spend less time being active outside. Whether your workout of choice is running, cycling, or taking boot-camp classes on the beach, doing any kind of vigorous outdoor exercise that causes you to breathe hard means you are gulping more air than if you were standing still, says Sam Callan, USA Cycling's sport science and coaching education manager. Even moderate workouts, such as a brisk walk, can increase the amount of air you inhale. And along with all that extra muscle-fueling oxygen comes supersize portions of unhealthy pollution.  What's worse, as you huff and puff through your mouth, some of that contamination whooshes deep into your lungs, bypassing your nasal passages, the body's natural air filter. The result? An irritated and inflamed trachea and lungs. You may wind up with symptoms such as a pesky cough, chest tightness, or a scratchy throat. 
Your Body on Bad Air
Pollution affects more than just your airways, says former air pollution scientist Kenneth Rundell, Ph.D. When you inhale airborne contaminants, your body launches a defense against "foreign invaders," which then causes inflammation. Over time, chronic inflammation can wreak havoc on every organ system. So it's not surprising that long-term exposure to bad air has been linked to a host of health problems—ironically the very conditions that regular exercise helps prevent—including high blood pressure, heart attack, stroke, type 2 diabetes, decreased immune function, and certain cancers. 

If all this makes you want to strap on a gas mask every time you head outside, take comfort in this: Your lungs have several built-in cellular cleaning mechanisms that help neutralize irritants and rid the body of them, so you'll most likely recover pretty quickly from an occasional dose of dirty air. 
Breathe easier with these strategies: 

Get moving in the morning. Ozone is generally lowest at this time, from roughly 6 a.m until 10 a.m., and it rises throughout the day as sunlight breaks down the hydrocarbons of auto exhaust, turning it into smog. 

Replot your route. Find ways around the busiest thoroughfares. A street with traffic that zooms past will be less polluted than a congested road that has cars idling at stoplights, their emissions hanging in the air. If you can't avoid high-traffic roadways, plan your workout so your hardest effort comes at the least congested part of your route. If you live in a city, hit the park. 

Avoid the worst offenders. Stay away from high-pollution scenarios altogether, such as parking lots and marinas with idling diesel vehicles (trucks, buses, boats) and areas where a forest fire is burning nearby. Yard equipment such as lawn mowers and snow or leaf blowers also spew fumes you don't want to inhale, so try not to be downwind of them, says Thurston. 

Embrace the breeze. "The worst pollution days are usually the hot, stale days of summer," says Greenbaum. Windy conditions often make for better air days because the breeze disperses pollution, reducing its concentration. 

Eat your antioxidants. Getting the recommended daily dose (75 milligrams) of vitamin C, particularly through foods (e.g., broccoli, spinach, oranges, and tomatoes), may help your lungs resist pollution-related damage, says Thurston. Vitamin C reduces free radicals, lowers the production of inflammatory histamines, and helps boost glutathione, a detoxifying agent that aids cells in dealing with carcinogens and heavy metals such as lead and mercury. 

Blow hard. At your annual physical, ask your doctor to assess your lung function using spirometry, a test in which you'll blow into a measuring device. What to watch for: "A trend over time indicating any adverse changes from your previous visit," says Thurston. Remember, exercise is still the best way to keep your lungs flexible and in top shape. 

How Safe Is Your Air?
Three ways to check your air quality before heading outside 

Go to airnow.gov and type in your location or zip code for a local color-coded air-quality index based on EPA calculations. At green or yellow, you're good to go; if it's orange, stick to low-key activities (a moderate walk or yoga in the park) and don't stay out for hours; at red or above, work out indoors. 

Download the free Oreck Air Quality Forecast smartphone app for on-the-go air-quality checks based on EPA data. 

Plug in your zip code at the American Lung Association's website,stateoftheair.org, to see how your community fares annually compared with the rest of the country. 

March 2013 is National Nutrition Month!

NATIONAL NUTRITION MONTH® MARCH 2013

The National Nutrition Month® 2013 theme, "Eat Right, Your Way, Every Day," encourages 

personalized healthy eating styles* and recognizes that food preferences, lifestyle, cultural and 

ethnic traditions and health concerns all impact individual food choices. Registered dietitians play 

a critical role in helping people eat right, their way, every day.

*Based on 2010 Dietary Guidelines recommendations and MyPlate messages.

National Nutrition Month® is a nutrition education and information campaign created annually in 

March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the 

importance of making informed food choices and developing sound eating and physical activity 

habits. This year is the 40th anniversary of National Nutrition Month®.

Learn more from the Academy of Nutrition and Dietetics