Over these past four months, our goal together was to help educate ourselves and the community on healthy habits that can be applied to the entire community. We have learned a lot, and knowledge is powerful.
Healthy Lee’s national best practice campaign to reduce obesity and improve health is:
Eat at least, 5 fruits and vegetables a day to build health and brain power.
• Focus on fruits: Eat a variety of fruits—whether fresh, frozen, canned, or dried—rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day (for example, 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches).
• Vary your veggies: Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens (even parsley is a power veggie); orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils
Healthy Living Tips:
• Keep cut up fruits and vegetables handy to use as a snack
• Allow kids to help with the selection of fruits and vegetables
• Try picking a new fruit or vegetable to try each week
• Reduce screen time to 2 hours or less.
• Substitute a physical activity for one hour of TV (go for walks, ride a bike, play ball)
• Do not watch TV while having dinner
• Institute a no-phone rule during family dinnertime – use this time to talk about your child’s day
• Make bedrooms “screen-free” zones – remove TVs from bedrooms and avoid phone usage before bed to reduce eye strain and improve sleep quality
Get 1 hour or more of physical activity – make it fun and keep it going.
No sweetened drinks…that means a big 0.
• Drink at least 8 glasses of water daily or more if doing activities
• Add fruit or vegetable slice to water to add flavor
• Cut fruit juice with water to cut sugar calories in half
Watermelon Agua Fresca
- 8 cups cubed seeded watermelon, (about 6 pounds with the rind), divided
- 1 cup water, divided
- 1/3 cup sugar, divided
- 1/4 cup fresh lime juice
- 1 liter (4 cups) club soda, or seltzer water, well chilled
- Lime slices, for garnish
Combine half the watermelon, half the water and half the sugar in a blender; puree.
Pour through a coarse strainer into a large container.
Repeat with the remaining watermelon, water and sugar.
Stir in lime juice.
Refrigerate until well chilled, about 4 hours. To serve, stir in club soda (or seltzer) and garnish with lime.
These past months we have learned to be creative and focus on our health in new and creative ways. The journey to health continues on each day and Healthy Lee is here to support you along the way.
How can you continue the journey to wellness? How do you stay connected and encourage health in our community? Become a Healthy Lee Ambassador for the 2017 Million Mile Movement
1) Continue incorporating 5210 principles in your daily routines and encourage others to do the same!
2) 5210 pledge registrants will be notified when it is time to start the MMM in January, 2017. Then sign up yourself for MMM.
3) Over the next 6 months talk it up. Identify other places to engage. Put signs up (we will provide) at your clubhouse, church, and in community organizations.
4) Identify others who can take the lead to recruit participants at those locations and send us their contact information via Stephanie Wardein, firstname.lastname@example.org (we will provide the content).
5) To sign-up, reply to this email to be an Ambassador for Healthy Lee’s Million Mile Movement.
We know with your involvement we will reach our million miles this year!