"Alone we can do so little; together we can do so much." – Helen Keller
2150 West 117th Street, Suite 1356, Cleveland Ohio 44111-1641
1 (216) 534 8114
DAILY LIVING TOOLS:
Healthy living encompasses quite a few aspects of our everyday life. It does not always mean a gym membership or working out every day of the week, but it does mean being mindful of our activities, food consumption, and habits.
Try to do some kind of activity every day. It does not have to be record breaking or even brag worthy but it has to start, thoughts alone will never constitute as an activity. Exercise even if only performed once or twice a week can reduce a persons risk of heart disease or having a stroke.
If you are unsure what to do or where to begin, begin with a small activity. Everything is about moderation, Rome was not built in a day and neither will changing your lifestyle!
Begin with changing your daily routine:
-Take the stairs instead of the elevator.
-Snack on a salad instead of a candy bar or sweets.
-Go out dancing, roller skating, bike riding whether solo or with friends.
-Park your car further away from your destination and enjoy a brisk walk.
-Visit your nearest metro park, enjoy the scenery.
-Join a walking club and increase your daily steps as a group.
-Create a fitness group with friends and family, decide on a target pedometer goal and work every day to log your steps and meet your goal as a team.
-Many local YMCA's offer free or low cost yoga, Pilates and or mediation. Try a session and see if you like it!
Eating healthy does not mean a strict diet of bland leaves and a carrot or two tossed on your plate. Gardens are filled with brightly colored fruits and vegetables and your plate can be reflective of this variety. With ease, you can choose at least one (1) vegetable from each of the five color groups. This can offer a variety of healthy nutritional options to you.
Food Color Choices
1. Purple/Blue Vegetable Choices:
Eggplant Cabbage Turnips Endive Potatoes Cauliflower Asparagus Carrots
Black Olives Purple Asparagus Purple Cabbage Purple Carrots Eggplant
Purple Belgian Endive Purple Peppers Potatoes (purple fleshed)
Purple/Blue Fruit Choices:
Plums Blueberries Blackberries Currants Grapes Elderberries
2. Green Vegetable Choices:
Artichokes Arugula Asparagus Broccoflower Broccoli Broccoli Rabe Brussels Sprouts
Chinese Cabbage Green Beans Green Cabbage Celery Chayote Squash Cucumbers
Endive Leafy Greens Leeks Lettuce Green Onions Okra
Peas .Green Peppers Snow Peas Spinach Sugar Snap Peas
Watercress Zucchini Green Peas
Green Fruit Choices:
Avocados Green Apples Green Grapes Honeydew Kiwifruit Limes
3. Orange/Yellow Vegetable Choices:
Yellow Beets Butternut Squash Carrots Yellow Peppers Yellow Potatoes
Pumpkin Rutabagas Yellow Summer Squash Sweet Corn
Sweet Potatoes Yellow Tomatoes Yellow Winter Squash
Orange/Yellow Fruit Choices:
Yellow Apples Apricots Cape Gooseberries Cantaloupe Yellow Figs Grapefruit
Golden Kiwifruit Lemons Mangoes Nectarines Oranges Papayas Peaches
Yellow Pears Persimmons Pineapples Tangerines Yellow Watermelon
4. Red Vegetable Choices:
Beets Red Peppers Radishes Radicchio Red Onions Red Potatoes Rhubarb Tomatoes Red Lettuce
Red Fruit Choices:
Red Apples Blood Oranges Cherries Cranberries Red Grapes Pink/Red Grapefruit
Red Pears Pomegranates Raspberries Strawberries Watermelon
5. White/Tan/Brown Vegetables
Potatoes Mushrooms Onions Parsnips Cauliflower Turnips White Corn Water Chestnuts
Kohlrabi Shallots Pears (flesh) White Nectarines Jicama Garlic Fresh Ginger
White/Tan/Brown Fruit Choices:
Bananas Dates White Nectarines White Peaches Brown Pears