Take time to make the most of your time

Take time to make the most of your time.

Track how you spend your time on a typical day.

Identify times and moods that promote unhealthy habits.

Make time daily and weekly for physical activities.

Establish a priority list.

© 2012, American Institute for Preventive Medicine. All rights reserved.

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Choose fruits and veggies from a rainbow of colors.

Color your diet with fruits and veggies for a variety of nutrients:

Orange and yellow ones for carotenoids that can help reduce risk of cancer, heart disease, and age-related macular degeneration.

Leafy greens and other green ones for lutein which can help lower the risk for cataracts and age-related macular degeneration and idoles which can help lower the risk for some cancers.

Ones that are purple and blue for anthocyanins which may help reduce risk of cancer, stroke, and heart disease.

Red ones for lycopene that may help lower the risk for heart disease and some cancers, especially prostate cancer.

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Lean towardhealthy food choices.

Limit high fat meats, like bacon and sausage. Choose lean cuts of beef, pork, and poultry, as well as, fish and beans.

Enjoy plenty of fruits and vegetables, which are naturally low in fat and calories.

Add little fat to foods. Limit foods in creamy sauces.

Note the grams of fat per serving on food labels. Choose foods low in total fat, trans fat, and saturated fat.

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Smile. It relieves stress.

Search the Internet for jokes.

Make silly faces.

Increase time you spend doing things that make you happy.

Look at photos of places and people you had fun with.

Enjoy a funny movie or TV show.

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What goes upmust come down.

Lower high blood pressure.

Lose weight if you are overweight.

Obtain blood pressure checks at every office visit or at least every two years.

Work with your doctor to keep your blood pressure under control. Take medications, as prescribed.

Exercise on a regular basis.

Reduce salt and sodium. Aim for 1,500 to 2,300 mg. per day.

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You don’t have to climb Mt. Everest to be fit.

Start slowly. Build gradually.

Make a short-term goal.

Outline steps to meet your goal.

Use a calendar or planner to write down specific physical activities you will do.

Note minutes of physical activity you did or steps you took.

Treat yourself to a non-food reward when you reach your goal.

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Have a grand time on your vacation, but come home safe!

Get information and prepare for possible safety risks during travel and at your destination(s).

Remember to pack prescribed medications, medical records and basic first-aid supplies.

Arrange for your safety ahead of time. Check the car for safety. Find out where you can get medical care, if needed.

Never leave children unattended.

Discuss safety measures with family members and friends.

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Thinking about ways to improve your health isn’t enough.

Take action. Be SMART. Plan goals.

Specific – Know what, why and how you can reach your goals.

Measurable – What tools will you use to measure your success?

Attainable – Choose goal(s) within your reach.

Realistic – Do you have the skills, the ability, and an OK from your health care team to reach these goals?

Timely – Set a timeframe for your goal.

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“Early to bed, early to rise makes a man healthy, wealthy and wise.”

Snooze to help you lose weight, too.

Levels of a hunger hormone increase when you are sleep-deprived. Levels of a hormone that makes you feel full decrease. These increase hunger and appetite.

Eating more leads to weight gain.

Enough good quality sleep is vital to weight control.

Plan to get 7-8 hours of sleep per night.

- Benjamin Franklin

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Find your balance.

Seek spirituality to provide hope and help you cope.

Take time to smell the roses.Escape to a relaxing place, in person or in your mind.

Accept things you cannot change.

Delegate tasks when you need help.

Yoga uses body postures, movements, and breathing exercises to unite the body, mind, and spirit. Learn and practice yoga.

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Preventing diabetes is a tall order, but can be reached.

Talk to your doctor about your risk factors for diabetes and ways to lower them.

Aim to do at least 30 minutes of moderate-intensity physical activity five days a week.

Lose weight if you are overweight. Losing 5-7 percent of what you weigh now can lower your risk for diabetes.

Limit foods with trans fat, saturated fat, and added sugars. Eat healthy meals and snacks at regular times. Control portion sizes.

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The best giftsin life are free!

Focus on spending time with family and friends.

Recall happy times spent with loved ones.

Enjoy things you already have.

Experience the gift of giving. Volunteer your time to a charity.

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Take time to make the most of your time