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make Resolutions Reality your healthy living journal


Did you know?

The well-known triangle in the Y logo symbolizes the importance and unity of spirit, MIND and BODY. It was proposed by Luther H. Gulick, M.D., in 1891, and officially became part of the Y logo in 1895. More than a century later, the triangle remains part of the Y’s modern logo as we continue to help youth, adults and families achieve greater health and well-being for spirit, mind and body.


Living a balanced life is the ability to equally prioritize our spiritual, mental and physical health during times when our jobs, finances, friends and family members are pulling us in many different directions. A balanced life is within your reach. And the time to start is now. It just takes a few simple steps. This personal journal is here to help you achieve the ultimate goal of a balanced life. We have included tips, information, resources and inspiration to support you through your journey to health. Outlining your goals, prioritizing what is more important for your happiness, scheduling yourself time to focus on those priorities, saving yourself time by eliminating barriers, asking for help and simply resting are all keys to your success. At the Y, you can connect with others striving to live a balanced life. You also can receive support from experts who can coach you in your health journey. After all, it’s our mission at the Y to enrich the quality of family, spiritual, social, mental and physical well-being.

Time for balance

Live a Balanced Life


Eat Healthy


EAT, DRINK AND BE HEALTHY At they Y, we believe that small steps lead to big changes. With a balanced approach, even the busiest individuals and families can discover ways to eat healthier and feel better. Explore these healthy habits, tips and tools designed to help you improve your approach to the foods you eat and drink.

Aim for Five Every Day

Low-fat dairy products, avocados, no-sugar added peanut butter or almond butter, and modest amounts of foods prepared in olive, canola or peanut oil are healthy options.

Bring some new fruits or vegetables home and try them raw or cooked in a variety of ways.

Fruits and vegetables are some of the best sources of carbohydrates because they are high in fiber and naturally occurring sugars.

Stay healthy by reaching for five servings of fruits and veggies every day. Make them part of every meal and snack.

If you have kids, involve them in the process and watch their willingness to try new things grow and flourish.

Choose Drinks with Care

Try cutting out drinks with added sugar and focus on adding more water, 100% fruit juice and low-fat milk to you and your family’s diet. Make water your first choice every time, especially during warmer seasons and after vigorous physical activity. Try to drink eight glasses of water each day. Look for and purchase products that are “100% fruit juice.” The American Academy of Pediatrics recommends up to 12 ounces of 100% fruit juice per day for children over the age of 7 and 6 ounces for children 1 to 6 years old. Choose low-fat milk for calcium and vitamin D, which are both important for bone health. An eight ounce glass of milk equals a single serving of dairy and needs to be balanced against the other sources of dairy in your family’s food choices.

Check the CONTENT

Avoid trans fat, which is one type of fat found in processed foods. Saturated fat is a second type of problem fat that you can easily eat too much of if you are not careful. Be wary of foods with anything more than 10 grams of sugar per serving.

Whole wheat breads and pastas are a great choice because they are low in sugar and high in fiber. Look for protein in low-fat milk and cheeses, eggs, whole grain foods, peanut butter, beans, oatmeal and nuts. Poultry and fish are also excellent sources of protein without all of the saturated fats often found in red meats.

Control Your Portions

Shrink your plates! Studies have shown that using smaller plates, such as a salad plate instead of an entree plate, can be an effective strategy for reducing the amount of food that you and your family eat because we tend to fill our plate, no matter what size it is. If anyone wants seconds at mealtime, be prepared to provide additional servings of fruits and vegetables instead of the typically more calorie rich entree. Controlling liquid portions is one important way to keep caloric intake in check for both adults and children. Just because a particular beverage comes in a single container, like a 20-ounce bottle, doesn’t mean that it contains just one serving. Try pouring your beverage over ice in a 10-ounce glass instead of drinking from the bottle.


Play Every day


Have Fun and play hard When you put more play into your day, you will soon find yourself getting the activity that will have you and your family feeling energized and strong. Play may be the best way to maintain a healthy weight. Explore these healthy habits, tips and tools to get people of all ages having fun while moving and playing.

Play for an Hour a Day

It doesn’t matter what you choose to do, as long as your arms and legs are moving it’s good for you. To get 60 minutes of activity throughout your day just add 10 minutes here and 15 minutes there. Everything counts! The good news is that small increments of time spent walking, climbing stairs, gardening, playing with the kids and doing other household chores add up. Try thinking of ways to build more routine movement into your day by parking your car a little farther away, taking the stairs instead of the escalator, walking once around the grocery store perimeter before beginning to shop or grabbing a leash and going for a walk rather than just letting your dog outside. Wear a pedometer. Studies have shown that wearing a pedometer increases the amount of physical activity that people get every day. These devices are available in many shapes and sizes and you can even get an application that will enable your cell phone to show you how much you are walking! When your kids are young, take the time to introduce them to a wide variety of sports, games and activities. This will give them the opportunity to find things that they enjoy doing and friends they enjoy doing them with. Remember to add variety in your exercise. Try something new before you get tired of one type of exercise and you’ll stay engaged and motivated.

Turn it Up a Notch

Have a ball! When you add some form of ball to your play time, it’s likely to get your blood pumping a little faster, which is good. Toss a beach ball, kick a soccer ball or throw a baseball or disc back and forth. Most activities that incorporate the use of wheels have a mixture of vigorous activity offset by periods of rest. Get your helmets on and take a bike ride with the kids. Stay active by trying other activities on wheels like rollerblading, riding scooters or skateboarding. Be sure to pick a safe location and use the recommended safety equipment. Team up for an event. These days it’s pretty easy to find a community event that includes inexpensive walks, fun runs and middle distance races that can be a blast for the entire family. Gathering friends or family and setting a group goal tied to an event, like a fun run or a 5K walk, can provide the motivation you need to get started and keep moving toward your goal of upping the amount of energy you burn. You might even be motivated to do some good by supporting an event that benefits a local cause!


get together


ways to make things happen Strong relationships are one of the cornerstones of health and well-being. Studies show that when people have satisfying connections with others, they are happier, have fewer health problems and live longer. If you have a family, the time and attention that you invest now in your relationships with your children will help them learn, grow and thrive. Explore these healthy habits, tips and tools to help you make the most of your time with others.

Give the Special Gift of Time

Special one-on-one time helps develop and strengthen the important adult-child relationships in a family. Children need adult time and attention like they need healthy food and playful activity. When it is missing, kids will find other ways to ask for adult time and attention often resulting in negative behavior and stress on the relationship. Go on an outing together. It doesn’t have to be expensive. Try free activities like visiting the library, going to the park or exploring sites around the city. Read a book together with your child at bedtime for 10 minutes. Make the most of little opportunities such as errands or chores that give you time to talk.

Make Time With Family a Priority

Try to find an hour a day during which your entire family has an opportunity to connect and share. Turn off the TV and go on a walk together, ride bikes or play board games. Volunteer together at a soup kitchen, special event, animal shelter or other place in your community where you can make a difference.

Connect With Friends

Schedule time with friends to make sure you connect despite busy lives. Social connections help relieve unhealthy levels of stress, which can harm the heart’s arteries, gut function, insulin regulation, and the immune system. When it comes to health, both the quality and quantity of relationships matter. A strong relationship with your partner and a network of friends with similar interests are both valuable. Focus on relationships that are most meaningful and bring joy to you and the people you care about. Evidence from research suggests that the life-enhancing effects of social support extend to the giver as well as to the receiver. Everybody wins!


Go Outside


time for some fresh air Good things happen when we unplug and go outside to play together. Kids and adults benefit from contact with nature as well as unstructured play and exploration. Try these healthy habits, tips and tools to help you discover the great outdoors with your family or friends.

Mix in Some Outside

Eat outside when the seasons cooperate. Pack a lunch, grab a blanket and go to a local park, barbecue some chicken and corn on the cob in the backyard, or just take what you’ve prepared in the kitchen and step out to the picnic table with family and friends. Play outside in a game of tag or Frisbee, try gardening, trimming the bushes, going for a hike or walking with a friend at the kids’ sports practice. Spending quality time at a local park is a great way to introduce your kids to the natural world or explore nature yourself. Look for and discover the strange and unfamiliar – it will give you new things to discuss, mysteries to solve and adventures to share.

Protect the Right to Play

Visit parks and playgrounds for unstructured outdoor play. They provide opportunities for children to test out their abilities as they climb, slide, swing and hang. Adults can take the time for some exercise while the kids play – jungle gyms and park benches can provide stability for strength training activities like pull ups, crunches or working the legs by simply stepping up and down from a park bench. Get to know your neighbors. You may find that once you have established relationships with the other adults around your home, you might become more likely to support and look out for one another. If you have kids, it can make you more comfortable with letting your kids outside to play, benefitting everyone in the long run.

Experience Nature

Nature is all around you, even if you live in an urban environment. From grass to trees, birds to insects, gardens to abandoned lots, cities are full of living things. Exploring with your children provides you with a bonding opportunity disguised as a new adventure. Exploring as an adult keeps your mind active and in touch with your surroundings. Find a relaxing spot and just breathe, look and listen. The sites and sounds of nature, such as water flowing over rocks in a creek, birds chirping and wind blowing the tree branches above you, can help you clear your head from a stressful day. Explore and learn with your kids. Bring an illustrated nature guidebook with you the next time you visit a forest, field, stream or pond. Take a few minutes to familiarize yourself with what plants and animals to be cautious about then identify what you see. Grow something. Try a small vegetable garden or potted plants indoors or outdoors. It’s a great way to experience nature up close.


sleep well


tips for getting your zzzzs Sleep is an essential part of healthy living. So many good things happen when our minds and bodies are resting. Restful sleep has important short- and long-term benefits, including a role in maintaining our healthy immune system, metabolism, mood, memory, learning and other vital functions. Explore these healthy habits, tips and tools to help you get the rest you need.

Get Into a Routine

Doctors recommend between 10 and 12 hours of sleep a day for kids 5 to 12 years old, and even more if they are younger. Adults need 7 to 9 hours of sleep. Recent studies have found links between sleep and obesity in children. It may seem strange, but the more hours that kids sleep the less likely they are to develop an unhealthy weight

Prepare Your Body and Mind for Sleep

Eat dinner at least two hours before bedtime, and eat only as much as you need. Both increase your chances of a good night’s rest. Try not to have caffeine (including soft drinks, coffee, tea or chocolate) at least eight hours before bedtime because caffeine can take a long time to leave your system.

Go to bed and wake up at a consistent time every day – no matter what age you are!

Alcohol can disrupt sleep and any amount of liquid just before bed may cause you to have to use the bathroom during the night.

Establish a relaxing routine before you go to bed that might include activities such as a warm bath, reading, listening to soothing music and turning off the TV or computer an hour before bedtime.

If you find yourself unable to fall asleep or you awaken in the middle of the night with something on your mind, try not to toss and turn as you watch the clock. Get out of bed and do something to divert your attention until you feel yourself getting drowsy again.

Avoid over-scheduling if it interferes with you or your kids getting adequate sleep.

Make your bedroom as sleep friendly as possible by ensuring it is quiet, dark, cool and comfortable. You might find fans, humidifiers, the right blankets and a comfortable mattress helpful. Limit the times that you allow kids or pets to sleep with you because they can be disruptive to your sleep.


Useful information to help along the way

1 cup = 1 baseball ½ cup = ½ baseball 1 ½ ounces cheese = 4 stacked dice 3 ounces = 1 deck of cards 2 tablespoons = 1 ping pong ball

Balancing Calories

Servings Per Day

Enjoy your food, but eat less. Avoid oversized portions.

Based on 18+ Adult 1600 Calorie Diet Adjust your portions for age, gender and activity level.

Foods to Increase

EAT 5 ounces of Whole GRAIN

Make half your plate fruits and vegetables. Make at least half your grains whole grains.

Foods to Reduce

Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers. Drink water instead of sugary drinks.

Make half your grains whole. Aim for at least 3 ounces of whole grains a day but 5 is best.

Eat 2 cups of VEGETABLES

Vary your veggies. Eat lots of different types and colors everyday.

Eat 1½ cups of FRUITS

Eat a variety of fruit. Choose whole or cut-up fruits more often than fruit juice.

Drink/Eat 3 cups of DAIRY or Dairy Alternative

Get your calcium-rich foods. Select fat-free or low-fat yogurt and cheese, or try calcium-fortified milk alternatives.

Eat 5 ounces of PROTEIN FOODS

Go lean with protein. Make seafood the protein on your plate twice a week. Vary your protein routine and choose beans, peas, nuts, tofu and seeds more often. Keep meat and poultry portions small and lean.


UNDERSTANDING FOOD LABELS 1

Serving Size This section is the basis for determining number of calories, amount of each nutrient, and %DVs of a food. Use it to compare a serving size to how much you actually eat. Serving sizes are given in familiar units, such as cups or pieces, followed by the metric amount, e.g., number of grams.

2

Amount of calories If you want to manage your weight (lose, gain, or maintain), this section is especially helpful. The amount of calories is listed on the left side. The right side shows how many calories in one serving come from fat. In this example, there are 260 calories, 70 of which come from fat. The key is to balance how many calories you eat with how many calories your body uses. Remember that a product that is fat-free isn’t necessarily calorie-free.

3

Limit these Nutrients Eating too much total fat (including saturated fat and trans fat), cholesterol or sodium may increase your risk of certain chronic diseases such as heart disease, some cancers, or high blood pressure. The goal is to stay below 100%DV for each of these nutrients per day.

4

Get Enough of these Nutrients Americans often don’t get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and conditions.

5

Percent (%) Daily Value This section tells you whether the nutrients (total fat, sodium, dietary fiber, etc.) in one serving of food contribute a little or a lot to your total daily diet. The %DVs are based on a 2,000-calorie diet. Each listed nutrient is based on 100% of the recommended amounts for that nutrient. For example, 18% for total fat means that one serving furnishes 18% of the total amount of fat that you could eat in a day and stay within public health recommendations. Use the Quick Guide to Percent DV (%DV): 5%DV or less is low and 20%DV or more is high.

6

Footnote with Daily Values (DVs) The footnote provides information about the DVs for important nutrients, including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories each day.

Nutrition Facts Serving Size 1 cup (253g) Servings Per Container 4

Amount Per Serving Calories 260

Calories from Fat 70

% Daily Value*

Total Fat 8g

13%

Saturated Fat 3g

17%

Trans Fat 3g

Cholesterol 130mg

44%

Total Carbohydrate 22g

7%

Sodium 1010mg

Dietary Fiber 9g

42% 36%

Sugars 4g

Protein 25g

Vitamin A 35%

Vitamin C 2%

Calcium 6%

Iron 30%

* Percentage daily values are based on a 2,000

calorie diet. Your daily values may be higher or lower depending on your calorie needs: Total Fat

Sat Fat

Cholesterol Sodium

Calories:

2000

2,500

Less than

65g

80g

300mg

300mg

Less than

20g

Less than

2400mg

Less than

Total Carbohydrate

Dietary Fiber

300g

25g

25g

2400mg

375g

30g

The amounts for total fat, saturated fat, cholesterol, and sodium are maximum amounts. That means you should try to stay below the amounts listed. Source: www.fda.gov


Useful information to help along the way

CALORIES BURNED This is an estimated quick guide of calories burned during physical activity. This is based on a person weighing approximately 154 pounds. Those who weigh more will use more calories and those who weigh less will use fewer.

MODERATE PHYSICAL ACTIVITIES:

1 HOUR

30 MINUTES

HIKING

370

185

LIGHT GARDENING/YARD WORK

330

165

DANCING

330

165

GOLF (walking and carrying clubs)

330

165

BICYCLING (less than 10mph)

290

145

WALKING (3.5 mph)

280

140

WEIGHT TRAINING (light workout)

220

110

STRETCHING

180

90

VIGOROUS PHYSICAL ACTIVITIES:

1 HOUR

30 MINUTES

RUNNING/JOGGING (5 mph)

590

295

BICYCLING (more than 10 mph)

590

295

SWIMMING (slow freestyle laps)

510

255

AEROBICS

480

240

WALKING (4.5 mph)

460

230

HEAVY YARD WORK (chopping wood)

440

220

WEIGHT TRAINING (vigorous workout)

440

220

BASKETBALL (vigorous)

440

220


Foods your Body will love ACAI can combat premature aging, promote cardiovascular health and improve digestive health. ALMONDS may help to reduce blood cholesterol levels.

APPLES can guard your body's cells from

harm, help absorb iron and assist in the formation of the connective tissue collagen.

ASPARAGUS contains folic acid, which can help release a neurotransmitter called serotonin that can help regulate moods. AVOCADO is rich in heart-healthy

monounsaturated fat, contains active compounds that may help prevent cancer and is loaded with antioxidants.

BARLEY, when eaten on a regular basis, can lower cholesterol levels, helps prevent cancer by speeding food through the digestive tract and slowing down the digestion of starch, which can stabilize blood sugar levels.

BERRIES – blueberries, raspberries and

strawberries – are full of anti-inflammatories, which reduce risk of heart disease and cancer.

BROCCOLI lowers the incidence of

FISH is high in protein and healthy omega-3 fatty acids.

LEGUMES – lentils, chickpeas, and black and kidney beans – have omega-3 fatty acids, are heart healthy, and have fiber and protein to help you feel full. OATS can help lower risk for heart disease by reducing LDL cholesterol levels by up to 23 percent, also have a great source of fiber, and reduce risk for certain types of colon cancer. PEANUT BUTTER OR PEANUTS

have been associated with lower total cholesterol, lower LDL cholesterol and lower triglycerides, all of which are associated with lower cardiovascular disease risk.

PUMPKIN SEEDS are rich in magnesium

that helps lower blood pressure and reduces risk for heart attacks or stroke.

SOY lowers cholesterol. SPINACH decreases the chance of cardiovascular disease and age-related macular degeneration. SWEET POTATOES may reduce the

effects of aging and risk of some cancers.

cataracts and fights birth defects.

TEA helps prevent osteoporosis.

CHILl PEPPERS are high in vitamin C and

TOMATOES contain lycopene, associated

antioxidants, which can help boost your immune system.

CITRUS FRUITS – oranges, lemons, limes and grapefruit – contain vitamin C to support a healthy immune system and reduce the risk of colon cancer and cataracts. DARK CHOCOLATE is an antioxidantladen treat can protect your heart.

GARLIC can reduce risk for heart disease by lowering the viscosity, or stickiness, of your blood, which can reduce risk for strokes.

with protecting against prostate cancer and protecting the skin from sun damage.

WALNUTS reduce the risk of developing coronary heart disease, diabetes and cancer. WHOLE GRAINS are high in dietary fiber, which keeps your digestive system flowing.

YOGURT is a fermented dairy product that has calcium, protein and healthy bacteria that help keep your digestive system working optimally.


get ready

get set

Go


you can do it

Stay motivated and keep tabs on your goals with the progress tracker and notes pages that follow. The pages allow you to pick a new habit for each area of a healthy life – Eat Healthy, Play Every Day, Get Together, Go Outside and Sleep Well. Fill in a goal for each area each week, and record each time you try it. Track your individual goals or involve the whole family in setting and tracking goals together. Here are some sample goals to help you get started. Remember, go for something that is realistic and achievable. In one week, reflect to see how you did and what you learned. Take into account this week’s experience, set another goal and keep going.

Eat Healthy

1. This week, we will each drink a glass of water with dinner. 2. This week, I will commit to eating a piece of fruit with my lunch. 3. This ________ (day), I will try two new vegetables with dinner. 4. This week, we will commit to eating dinner together at least________(#) times. 5. This week, I will switch from using whole to 2 percent milk on cereal.

Play Every Day

1. This week, I will take a 30-minute bike ride. 2. This week, we will take_________ (#) family walks together around the block. 3. This week, we will attend family swim at the Y on _________ (day). 4. This week, I will walk the dog instead of letting her out into the yard. 5. This week, I will play ball with the kids for 15 minutes when I get home.

Get Together

1. This week, we will try out family board game night on __________ (day). 2. This week, I will invite my child out on a special date night. 3. This week, I will call and make plans with my friend _____________ (name). 4. This week, we will commit to eating dinner together at least __________ (#) times. 5. This week, we will take a 30-minute family bike ride.

Go Outside

1. This week, I will take my children to a park to let them play. 2. This week, we will have a family discussion about priorities. 3. This week, I will plant something. 4. This week, we will do a family nature scavenger hunt. 5. This week, we will take __________ (#) family walks together around the block.

Sleep Well

1. This week, I will read one bedtime story to my child each night. 2. This week, I will turn off the TV and my laptop one hour before I go to bed. 3. Three times this week, the adults will be in bed before _____ PM. 4. Three times this week, the kids will be in bed before ______ PM. 5. Each day this week, I will not have any caffeine after ______ PM.


Five years

One year

Where do you want to be in 12 weeks

Believe you can


MAKE NOTES

week 1

week 2

week 3

week 4

week 5

week 6


week 1 Eating fish or taking fish-oil supplement helps your heart and brain.


week 2 Always take time to warm up and cool down when you exercise.


week 3 Drink water or 100% fruit juices instead of caffeinated beverages.


week 4 Group exercise classes allow you to get active and socialize at the same time!


week 5 Cherries contain melatonin, which helps you achieve a better night’s rest.


week 6 Reach for a handful of nuts to increase midday energy and productivity.


y classes to attend Group exercise classes are a great way to stay motivated! Enthusiastic instructors are there to lead you in a variety of different exercises to help you achieve and maintain your goals. Classes are a great place to make new friends too! Go online, visit the Member Information Center or download our smartphone app to view the latest class schedule. class Day/Time Attended

view all of our class Schedules on your phone! Download our app for iphone & android

Also available at YMCAnorman.org or the member information center.


MAKE NOTES

week 7

week 8

week 9

week 10

week 11

week 12


week 7 Choose snacks that are low in saturated fats, trans fats, sugar and sodium.


week 8 Aim for 60 minutes of daily exercise.


week 9 Children who eat breakfast perform better in school and are more alert.


week 10 For spirit, mind and body balance, take the time to make yourself a priority.


week 11 Water makes up about 60% of your body weight. Be sure to replenish it.


week 12 Improving posture aids in more effective breathing and allows confidence to shine.


Time for balance

Cleveland County Family YMCA 1350 Lexington Avenue Norman, OK 73069 P 405 364 9622 F 405 364 9799

ymcanorman.org

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