MANAGING YOUR STRESS

Some stress in your life is normal.

But if stress happens too often or lasts too long, it can have bad effects.

Stress can be linked to headaches, an upset stomach, back pain and trouble sleeping.

It can weaken your immune system, making it harder to fight off disease.

Find ways to manage stress in your life.

Here are some ideas that may work for you:

Exercise
Talk, laugh, cry and express anger when you need to, with someone you trust
Do something you enjoy
A hobby can help you relax
Volunteer work can be a great stress reliever

TIP: Get a notebook and write down when something makes you feel stressed.

Tracking your stress can help you find its causes.

Then you can take steps to reduce stress or handle it better.

USE MYPLATE TO MAKE HEALTHY FOOD CHOICES

MyPlate is a simple way to help you build a healthy plate for meals.

MyPlate suggests your dinner plate consist of:

HALF: fruits and vegetables
LESS THAN ONE-FOURTH: a lean protein such as poultry, beef,

pork, lamb, eggs, nuts and seeds, or dry beans and peas

REMEMBER: whole grains

To eat healthy, you should also:

Eat a wide variety of fruits and vegetables, including red, orange and dark green varieties
Switch from full-fat to fat-free or low-fat milk
Make at least half the grains you eat, whole grains,

such as 100% whole-grain bread, cereal or pasta

Choose foods with fewer solid or saturated fats, less sodium and fewer added sugars
Choose WATER instead of soda or other sugary beverages

TIP: Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight and stay there, instead of dieting.

Source: http://www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdf

ARE YOU GETTING ENOUGH EXERCISE ?

The Centers for Disease Control and Prevention (CDC) recommends everyone

mix aerobic activity with muscle strengthening activities weekly.

How much you should exercise each week depends on the activity.

In order to stay fit:

Life weights or do another muscle-strengthening activity at least

two days a week, resting for at least one day in between

Take brisk walks for at least two and a half hours each week; or
Jog or do another vigorous activity for at least an hour and 15 minutes each week

TIP: Stretch each major muscle group two to three days a week.

Consult with your doctor BEFORE starting any exercise regimen.

Sources:

http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise