by Angela F. Ford
Thou shall eat less fat than thy neighbor. Fat is the number one dietary factor in heart disease and cancer in the U.S. Eat more veggies Reggie! Don’t shop while hungry. Read food labels. Eat more foods with less salt and saturated fats and fewer calories.
Thou shall add more physical activity to your daily routine. Exercise, walk, or play at least three times each week for no less than 30 minutes. Take the stairs instead of the elevator. Learn some exercises you can do at your desk. Dance it away Faye!
Thou shall weigh less than thy neighbor. Put less on your plate Nate! Eat breakfast every day. Eat smaller portions. Do not snack while cooking. Eat slowly. Share your deserts. Select healthier choices when eating out.
Thou shall reduce stress. Relax. Pray. Meditate. Go for a walk. Take a long hot bath. Get a massage. Get rid of the baggage. Let it go! Pamper yourself. Try deep breathing. Find mellow ways to relax. Seek help if you are depressed. Your mental health is just as important as your physical and spiritual health. Exhale Gail!
Thou shall know your health risks. Have your health history completed. What screenings should you get and when? Learn about pre-diabetes and pre-hypertension. Form a partnership with your doctor or health provider. Nurture your mind, body and soul. Honor your health as your most precious gift.
Thou shall eat a small meal, Lucille! Eat a variety of foods. Use smaller utensils. Always keep a healthy snack with you. Make healthy food choices. Eat foods with no added sugar. Try different recipes for cooking chicken or meat—broil or bake. Eat more whole-wheat, beans, fruits, vegetables and less red meat. Keep a journal of what you eat for a week. Don’t snack to make yourself feel better. You do not have to clean your plate.
Thou shall not use tobacco products or drugs. If you smoke, quit. Join a smoking cessation class. If you don’t smoke, don’t start. Do not overuse alcohol.
Thou shall nurture your mind, body and soul. Pray. Be obedient. Tithe. Study the Word.
Thou shall drink at least eight 8 oz cups of water per day. Bottled spring or distilled water often tastes a lot better than tap water. Your body needs water. Sometimes when we think we are hungry, our body just needs water.
Thou shall eat more whole-wheat, beans, fruits, vegetables and less red meat. Keep a journal of what you eat for a week. Don’t snack to make yourself feel better. You do not have to clean your plate.