Exercise
Just a half hour of aerobic activity a day goes a long way toward a healthier lifestyle

• JOG while watching T.V.
• DANCE to your favorite songs.
• RUN up and down the stairs at work.
• CLEAN house.
• PLAY with the kids.
• WALK during your lunch hour or work breaks.

Take advantage of whatever time you have
You don't have to spend hours working out in a sweaty gym. You do not need to start training for a marathon.  Walking just a half an hour a day increases your fitness level and improves your lifestyle.  Try walking for part of your lunch hour or during work breaks.  When running errands, park the car as far away from the entrance as possible and enjoy the walk.

Crunch in Bed
Before you even roll out of bed in the morning, do 15 stomach crunches.  Increase daily by one stomach crunch until you get up to 100.  The extra 15 minutes you spend each morning is a              Sidney Danz Team
small price to pay for a flatter, firmer tummy.    
                                                                                     
Guidelines
•    At least 60 minutes of physical activity for children and
      youth every day
•    At least 30 minutes of activity on most days of the week for adults
•    Limit time spent using TV, computer, video games
SOURCE:  Nebraska Department of Health and Human Services 

EAT BALANCED
Just a few simple changes in food choice go a long way toward a healthier lifestyle

• Butter free popcorn vs. Chips
• Whole wheat bread vs. White bread
• Salad vs. French Fries
• Turkey sandwich vs. Cheeseburger
• Olive oil vs. Vegetable shortening
• Jello vs. Brownies
• Sherbert vs. Ice cream

Say no to dieting
So many diets--so few long-term results.  While diets may help you lost a few pounds in the short run, their restrictive nature make them nearly impossible to follow for very long.  Instead, try eating half of what you normally would eat on your plate each meal.  Once this part gets easier, start filling your plate with better food choices.
Say yes to snacking
Make it a point to eat a snack between each meal.  This will help curb your appetite during mealtime, causing you to eat less, make it a healthy snack.  Try vegetables and fruits instead of chips and candy bars.  You'll start seeing the results in no time.
Recommendations

• Choose fruits and vegetables
• Make half your grains whole
• Limit your portion size
• Eat breakfast everyday
• Reduce sugar sweetened beverages
• Breastfeed infants for one year
  SOURCE:  Nebraska Department of Health and Human Services

QUIT SMOKING
Just a few simple tricks go a long way in helping smokers lead a healthier lifestyle

• Chew gum or toothpicks instead of smoking.
• Brush your teeth every time you have an urge to smoke.
• Hang out in places that don't allow smoking.
• Start a new hobby to busy your hands with things other than cigarettes.
• Visit your family doctor for help with quitting.
• Think about how you'll spend the money you would have spent on cigarettes.

Thinking of quitting smoking for good?
Pick a date and tell everyone you know.  The peer pressure will help you stick to your word.  Then go online to http://dhhs.ne.gov/publichealth/Pages/tfn_ces.aspx to help build a "quit plan."  The site offers great individualized tips on how to get emotionally and physically ready to quit for good.  Nicotine is a highly addictive substance.  Quitting isn't as easy as non-smokers would like you to think.  But, with the right attitude and plan, it can be done.

Identify goal rewards
The average smoker saves $1600 per year when they quit smoking.  For every pack of cigarettes you WERE going to buy, put the money in a big jar.  Decide in advance how you are going to spend it.  Don't pick paying bills, choose something fun like a vacation, shopping spree, sporting equipment, etc.
 

Resources for a :

Nebraska Tobacco Quitline: 1-800-784-8669
Become an Ex

Updated December 9, 2011