Clutter & Your Health

While "spring cleaning" is usually a topic of conversation in the early spring, it deserves year-round attention. There are several ways that clutter can be damaging to your overall health. The points below are a summary from the article "Clutter can cost money: Declutter, lighten up" published in USA Today.
• Peter Walsh explains how people can slim down and save money when they organize and declutter their office and/or home.
• How can clutter cost you money? - When you end up paying late fees or your credit score diminishes simply because you misplaced the mail and lost the bill... When you buy food items that you don't use prior to their expiration date because they were jammed in the back of the cabinet.
• How does decluttering help with weight loss? When you declutter and organize a space, it brings a sense of calm to you. And, when you're organized, you give yourself the ability to plan ahead. That planning translates into food choices you make... when you're thinking clearly.
In the article Walsh divides clutter into four categories and also gives tips on how to get started tackling clutter and losing those stubborn pounds. Read the full article here: http://www.usatoday.com/story/money/personalfinance/2015/04/19/clear-the-clutter-financial/70850610/

For more information on how clutter can be damaging your health, visit the links below. 

http://www.webmd.com/a-to-z-guides/features/clutter-control

http://lifehacker.com/how-clutter-affects-your-brain-and-what-you-can-do-abo-662647035

http://www.doctoroz.com/episode/organizing-secrets-transform-your-life-and-health


Before the holiday season hits full swing, take control of your space and your health. You are sure to benefit from a renewed sense of order and calm in your environment. 

Waco Heart Walk & T-shirt

Do you want to live a longer and healthier life? Do you want to help others do the same? Join the McLennan Community College Heart Walk team in raising funds and awareness to help fight two of the deadliest diseases in America – heart disease and stroke. The Waco Heart Walk will take place on Saturday, November 21st at McLane Stadium. Special events will start at 8am and the walk will begin at 9am. There are so many tools to help you raise funds and get excited about making healthy living a priority in our community. Here’s what happens with the funds that WE raise:
• We put up-to-the-minute research into doctors’ hands to help them save lives by preventing and treating heart disease. 
• We support groundbreaking pediatric heart and stroke research to help more than 35,000 babies born with heart disease each year. 
• We help get lifesaving information to those who need it most, from how to recognize the signs of heart attack to making healthy eating choices. 

Click here to join our team today (or copy and paste the link below into your web browser)!

http://heartwalk.kintera.org/faf/search/searchTeamPart.asp?ievent=1127193&lis=1&kntae1127193=B5D44795F0BD44B68363E3711603503F&team=6513129&tlteam=6529851 

When you’ve registered, email Gale Kissinger (gkissinger@mclennan.edu) with your t-shirt size. All MCC Heart Walk participants will get an MCC Kilt t-shirt. (If you’ve received the Kilt t-shirt for a previous walk this semester you will not get a second shirt.)

Resistance Bands and Total-Body Weight-Machine Circuit

In talking with our Healthy Highlanders about barriers to exercise, a few common responses emerged- lack of time, equipment, “athletic ability”, experience or knowledge. So today I want to share a resistance band workout with you. Attached you will find a pdf with a total body workout using a resistance band/tubing. There are pictures and instructions for each exercise.  Working with resistance bands provides an inexpensive and portable way to get a full-body strength-training workout at home or on the road. You can purchase resistance bands with different levels of resistance at Walmart (as low as $5), Academy (as low as $9), and other sporting goods stores. We also have resistance bands in the Fitness Room (M/WF 119) that you can use to try out these exercises. For more exercises you can do with resistance bands, visit http://www.acefitness.org/acefit/fitness-fact-article/237/resistance-tubing-workout/ or http://www.shape.com/topics/resistance-band-exercises.

Another option for resistance training (which is recommended 2 times per week for all major muscle groups) is the total-body weight-machine circuit set up in the Fitness Room (M/WF 119) on our campus. You can request the full details of the circuit by emailing kdrake@mclennan.edu or ask at the sign-in desk in the Fitness Room.  

Don't miss an opportunity to make yourself better today than you were yesterday. Let me know how I can help you reach your wellness goals!

The solution for our achy bodies!

“Sitting is the new smoking,” according to many health experts. Hunching in front of a screen puts strain on the body. It is common for office workers to experience tight hips, low back pain, neck and shoulder tension, wrist discomfort, and/or headaches. (Sound familiar?) The solution for our achy bodies is yoga at your desk! No sticky mat or stretchy pants required.

The following sequence of poses is designed to undo the damage of prolonged sitting and make space in your body so you can move easily in everything you do. 

So slip off your shoes and let’s get started! 

#1 — Just Breathe

Sit tall with your eyes closed. Feel the breath coming freely in and out through the nostrils. Notice the wavelike pattern of the breath. Feel yourself taking up more space with your inhale and then follow the breath out as it leaves your body and merges back into the air around you. Stay present with this rhythm for a few rounds.

#2 — Half Dog

Standing, place the palms on the desk. Walk the feet back until the arms are straight and the spine is fully elongated—your body will make an L shape. Head is lifted between the arms. Bend the knees slightly and stay for several breaths. Feel the tension leaving the shoulders, chest, hamstrings and calves with each out-breath.

#3 — Hamstring Stretch

Sitting, place the right heel on top of the desk. Slide the chair away to extend the leg (soft knee). Place both hands on the thigh. Inhale to lengthen the torso. Exhale begin to fold forward with a long spine, gliding the hands down the right leg as far as they’ll comfortably go. Starting out, it might be enough of a stretch without the fold. Be patient and easy with your body. Repeat on your left leg. 

#4 — Hip Opener

Start by crossing your right ankle over your left knee. Flex the right foot to protect the knee. Inhale to lengthen the spine. Exhale to fold forward. Choose how deeply you go into the pose, always back off if there is pain. Breathe in and out for several rounds and come out slowly, with an engaged core, when you are satisfied. Switch to the opposite side.

#5 — Seated Twist

Place both feet on the floor hip width apart. Bring the left hand to the outside of the right knee and the right hand to the back of the chair. Gaze over the right shoulder. Keep the side body nice and long. Feet and sitting bones rooted. Inhale the torso lengthens, exhale the twist progressively deepens. This is a great way to unstick the muscles of the neck and free up space in the low back. Take your time. Twist to the left when you feel ready.

#6 — Side Stretch

Reach both arms overhead, interlace hands and turn palms skyward. Inhale extend through the hands and crown of the head. Return to center, wrap your thumb and forefinger around your right wrist. Exhale side bend to the left while keeping a connection to your core to protect the low back. Hips are anchored. Reach the arms to the left, feeling spacious along your side body—breathe into that space. Keep the head between the arms. Repeat on opposite side. 

#7 — Neck Stretch

Tip head to the right, in front of the shoulder. Place the right hand to left side of the head. Head lightly pushes into the hand and hand pushes into the head to create equal pressure. 

Repeat on other side. When complete, bring the head to center and forward. Interlace the hands on the back of the head and gently press the back of the head into the hands and the hands into the back of the head releasing the muscles of the neck.

#8 — Forward Fold

Standing, separate the feet hip distance apart. Inhale, as you exhale bend the knees and begin to fold forward until the belly rests on the thighs and the arms are limp along the sides of the legs. Let go of any griping in the neck. As you create more space in your hamstrings over time you can begin to lengthen the legs with a smaller bend in the knees, never locking them to keep the joints and the low back safe. Allow the eyes to fall closed and breathe deeply for several cycles. Feel the stretch in the low back and the cooling/calming effect on the mind.

#9 — Wrist Strengthening

Squeeze the right wrist with your left hand and pump the fingers. Opening and closing to strengthen the muscle casings of the wrist. Move on to the second side when you’re ready.

#10 — Absorb

Sit still and feel the impact on your mind and body! Do you feel energized? Focused? Whatever the positive feeling, remember it, let in inspire you to make these stretches a daily habit.

I hope you loved yoga-ing at your desk! Use this sequence to stretch twice a day to keep the aches away! Have a great work day!

Fall fitness classes resume August 31st. Yoga for Office Workers is Tuesdays, 12:00-12:45PM and Thursdays, 7:30-8:15AM. I look forward to seeing you there!

Xoxo,

Jelena Sudar

Balsamic Grilled Butternut Squas

Recipe share time! We’ve got another recipe shared by an MCC employee, perfect for the grill. Visit the link or download the attached pdf for the Balsamic Grilled Butternut Squash recipe (http://www.tablespoon.com/recipes/balsamic-grilled-butternut-squash/b0652744-d449-4def-a528-59f4e93be364). 

To find out which vegetables and fruits are in season and for great recipe ideas, visit www.fruitsandveggiesmorematters.org/what-fruits-and-vegetables-are-in-season. If you have a favorite summer recipe, please send them to me!

Sun Safety

As you spend more time in the sun this summer make sure you protect your skin. Here is what the CDC recommends for sunscreen use:

Click here to learn more about Sun Safety- http://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm  

Tip #5- Pursue work-life balance.

Enjoy 10-hour Workdays

Tip #5- Pursue work-life balance.

10 hours at work

7 hours of sleep

1 hour spent in the car

1 hour getting ready for work

+ …

_____________________________________

NOT ENOUGH TIME!!!

The Cambridge Dictionary defines work-life balance as, “the amount of time you spend doing your job compared with the amount of time you spend with your family and doing things you enjoy.” The example sentence says, “It can be difficult to get the right work-life balance.” How true is this?? In our society we are driven by personal, professional and monetary wants and needs. Because of this drive to be “successful” we often spend more time and energy in the workplace than we do in any other area of our lives. Pursuing a work-life balance requires a daily effort to make time for family, friends, community involvement, spirituality, personal growth, self-care and other personal activities, in additional do the demands of the workplace. The pursuit of work-life balance can reduce stress and help employees feel as if all aspects of their lives are thriving and vital to their well-being. So how can we work towards a more balanced life? The article “Work-Life Balance: 5 Ways To Turn It From The Ultimate Oxymoron Into A Real Plan”, published by Forbes Magazine, suggests adding these five actions to your life to help:

Schedule down time.

Cut out the little things that don’t add value to your life.

Avoid negative people that suck your energy.

Outsource those tasks that you can.

Take five for you.

Read more about each of these ideas and how to put them into action today- http://www.forbes.com/sites/amyanderson/2013/07/26/work-life-balance-the-ultimate-oxymoron-or-5-tips-to-help-you-achieve-better-worklife-balance/  

Healthy Highlander Information Sessions

Come to a FREE information session to learn how to be a

Healthy Highlander is an 8-week wellness program for faculty and staff that starts September 13th and ends November 7th. Participants will exercise on their own or in group fitness classes at least twice per week and keep an activity log. When you complete the 8-week program you will receive a Healthy Highlander t-shirt, and be entered into a drawing to win other cool prizes- including a FitBit, foam rollers, yoga mats, & more! There is a $10 fee to participate which makes you eligible for: faculty/staff group fitness classes, circuit weight training, fitness assessments, Healthy Highlander t-shirt, weekly fit tips and more. Prizes will be given out at the wrap up event. To find out more about this program, please register on WebAdvisor for a free information session listed below (courses listed under “MCC Employee Only”).

Choose one information session to attend:

Thursday June 25th 12:45-1:15pm, MATH 123

Wednesday July 15th 7:45-8:15am, MATH 102

Tuesday Aug. 18th 4:30-5pm, MATH 102

There will be NO Total Training Tuesday June 16^th or June 23^rd, and NO Weight Loss Support Group Thursday June 18^th. July group fitness schedule will be released soon. Open hours for the Fitness Room (119) remain 10am-6pm, Monday through Friday.

Baked Chicken Poupon

Looking for a healthy, easy, affordable recipe that doesn't require foreign ingredients and cooking lessons to prepare?

Real recipes from real MCC people.

“I am always looking for interesting ways to prepare chicken. I found this recipe in an old magazine. I made it using water instead of oil and I thought it was good.“ - Kathleen Plemons, Senior Accountant, Payroll

Baked Chicken Poupon 

4 T. Grey Poupon Dijon Mustard

2 T. water or vegetable oil

1 t. garlic powder

½ t. Italian seasoning

1 lb. boneless chicken breasts


Mix Grey Poupon Dijon Mustard, water/oil, garlic powder & Italian seasoning in a large bowl or plastic bag. Add chicken, mixing to coat. Bake at 375 degrees F for 20 minutes or until done. Makes 4 servings.

Tip #4- Be happy.

Enjoy 10-hour Workdays

Tip #4- Be happy. 

     “Like working out or eating healthy, being happier is something you have to work on. It’s a skill that takes practice. The good news is that a growing body of research shows there are simple, concrete things you can do that will help you feel more positive at work and they don’t require huge changes.” 

This is an excerpt from an article in TIME published in 2014 (linked below). The article explains how the five tips below can make you happier in the work place. When you have 3 minutes to spare, read the full article. 

Start the day on a good note.
Make fewer decisions.
Help a colleague.
Make progress and acknowledge it.
End your workday with a simple gratitude pause.

Positive energy and attitude influence our behaviors, which then shape the way others see us. Intentionally encourage and motivate those around you to have a positive attitude and, as a result, those around you may begin to be more optimistic. 

http://time.com/3589837/5-scientifically-proven-ways-to-be-happier-at-work/

10-hour Tip #3

Enjoy 10-hour Workdays

Tip #3- Turn off the lights.

The CDC recommends that American adults (even the elderly) get 7-8 hours of sleep each night. Set a bedtime for yourself and stick to it! Not a time that allows you to watch your favorite show and still catch a few good hours of sleep, not after you finish dishes and laundry and whatever else is left on the to-do list… Turn off the TV and avoid caffeine and alcohol at least 45 minutes before bedtime. “But wine helps me fall asleep”- while wine may help you fall asleep quickly, sugar and alcohol work as stimulants and keep you from falling into deep REM sleep (which is what our bodies and brains need to recharge). On non-working days try stay close to your weekday sleep schedule. According to an article published in the Huffington Post, “dramatically altering your sleep and wake times on your days off can throw your body clock out of whack, a phenomenon experts call "social jet lag." Research suggests "recovery sleep" might not be doing your brain any good.” 

For more tips and information, visit these links:

http://www.huffingtonpost.com/2013/10/23/sleep-habits_n_4145681.html 

http://www.cdc.gov/sleep/index.html 

  

(Diet) Soda & Your Waistline

For some people, weight/body composition isn’t their primary reason for making healthy behavior changes. However, almost half of Americans (45%) worry about their weight "all" or "some of the time". So if you knew how much exercise it would take to burn the calories in your soda- would you be motivated to make a different choice?

Results from a study conducted at Johns Hopkins University Bloomberg School of Public Health suggested that showing teens how much walking or running they would have to do in order to burn off the calories in a soda or other sugary drink helped motivate them to choose lower-calorie beverages. Signs were posted in stores that informed consumers that a 20-ounce bottle of regular soda, sports drink or fruit juice contains 250 calories and 16 tablespoons of sugar, which would require 50 minutes of running or 5 miles of walking to burn off. When teens were interviewed after their purchase, 59 percent said they believed the information on the signs and 40 percent said they changed their purchases as a result.  Water purchases also rose from 1 percent to 4 percent. 
                                                                                                                            
“But diet soda doesn't have any sugar or calories, so I am making a healthy choice by choosing diet instead of regular.” It is true that you are avoiding the added sugars and calories found in regular sodas, but research suggests that artificial sweeteners used in diet drinks may disrupt the brain's sweet sensors. "If you consume artificial sweeteners, it makes the brain think you are less satiated or full, and as a result you eat more," says Sara Bleich, Ph.D., Johns Hopkins University Bloomberg School of Public Health.

Diet soda drinkers- take 2 minutes and WATCH THIS VIDEO! http://www.cbsnews.com/videos/diet-soda-wont-help-you-lose-weight-new-study-says


Read more about the study at Johns Hopkins University here- http://www.cbsnews.com/news/how-long-will-it-take-to-burn-off-that-soda/ 

Enjoy 10-hour Workdays- Tip 2

Enjoy 10-hour Workdays

Tip #2- Take a break.

Prolonged sitting can increase your risk for diabetes, heart disease, back pain, neck pain and much more. Throughout the day take 2-3 minutes to stand up and stretch or walk the hallway. If you have time, take a 10-minute walk and maybe climb a few flights of stairs. With increased blood flow your brain will receive more oxygen and your quality of work may improve!

Dr. Matthew Sleeth is the author of “24/6: A Prescription for a Healthier, Happier Life.” These excerpts are from an article published by CNN in 2013 (read the full article here- http://www.cnn.com/2013/01/11/health/sleeth-take-day-off/).

CNN: Why do you think taking one day off a week is so important?
Sleeth: We go 24/7 now, and I think it's having health consequences. I think more and more, there's a consensus that it leads to depression and anxiety.

CNN: You write about incorporating a "stop day" into your weekly schedule. How do you think that can extend and enrich your life?
Sleeth: A "stop day" is a day you really cease from your labors. I don't try to define what rest is for a person, but I ask you to figure out what work is for you, and don't do it one day out of the week. A lot of people "go" and never know when it is that they're going to come to rest.

So why should you plan a day of rest each week?
Sleeth: I have many people that I've talked to now that have said that keeping one day of rest a week has been the single best thing they've done for their marriage, their family and their spiritual relationship.

Enjoy 10-hour Workdays- Tip 1

Coming soon (*to some MCC employees):

 

Fridays OFF!

Take 30 seconds to celebrate and let that soak in… now consider the 10-hour workdays that it will take to earn those happy Fridays. We’re going to share tips to help you “Enjoy 10-Hour Workdays”.

Tip #1- Plan ahead.

Take a few hours on a non-work day to catch up on laundry and plan your outfits for the week. If you’re responsible for dressing kiddos, lay their weekly wardrobe out so both of you know where it is.

Know who needs to go where, how they will be getting there, and what time to be up and out of the door for the entire week. Do this by Sunday evening so that there are fewer questions to answer and problems to solve early morning and mid week.

Plan and prepare meals and snacks on a non-work day (which also requires an organized trip to the grocery store). This will help reduce the amount of decisions you need to make early in the morning and the amount of shopping and cooking that needs to be done late in the evening. Instead of eating out, visiting the vending machine or drive through, you’ll be more motivated to stick to your healthy eating goals and save a few dollars.

Need ideas for healthy, affordable and yummy workday snacks? Check out this link for 15 healthy 200-calorie snacks!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1988#_a5y_p=3722897 

Stay tuned for Tip #2- Take a break.

Do you need a laugh?

Do you remember the last time you had a good, deep, belly laugh?? An article by the Mayo Clinic explains the many benefits of laughter, including relieving stress and tension, and improving immune system, mood and relationships. So we can improve our wellness TODAY with a simple laughter! It may feel forced at first, but your brain and body will catch on and reap the benefits. Not sure how to fit it into your workday? Check out these ideas:

· Find pictures or sayings that make you laugh and hang them around your office.

· Don’t laugh at the expense of others, but learn to laugh at yourself.

· Spend time with people who make you laugh.

· Look for books, videos, radio stations, and TV shows that make you laugh.

Read the full article here- http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456?pg=2


Reminder there is no Zumba today, 4/15 but join us for the, “Last Chance Zumba Dance Party” next week, 4/22!


“Keeping Stress at Bay” Lunch N’ Learn is next Friday, 4/24 from 12:05-12:50pm. Along with laughter, come get tips to help you reduce stress in your life!


Summer Weight Watchers & Open House- We’ve had a great group for Weight Watchers at Work this semester and it is time to start planning for the summer. If you are interested in joining Weight Watchers this summer (or in the Fall) attend our “Open House” meeting Friday, May 1st anytime between 7:45 and 8:30am (come and go).


As always, if you have any questions or ideas concerning YOUR wellness program, please don’t hesitate to contact me! kbrian@mclennan.edu

Wellness in Your Office

Are you looking for ways to strengthen your core, improve your posture and smile more? Swap in an exercise ball for your traditional office chair- try 20-minutes a few times throughout the day, until you’ve built the strength and endurance to ditch the chair completely. 

An NBC News article says the following about using an exercise ball in place of an office chair:

“Twenty minutes is good, 30 minutes is great… It makes me sit up straight… Activities that get people moving are also good for thinking and problem-solving… Exercise balls encourage fun — or a less stressful workplace” 

Read the full article and learn how to select and use an exercise ball here.

“I feel alert and well postured. And I smile a lot more now that I sit on an exercise ball!”

Gabriela Gatlin Colmán

Community Programs Coordinator

Continuing Education

“Besides reminding me to tighten my core, I use the ball to stay focused. When I start to get distracted I’ll make small bounces or shift side to side. The blood starts to flow and I can get back to work.”

Katie Brian

Wellness Coordinator

Walk Across Texas team- send me your total miles from last week. We were in 8th place in McLennan County last week- let’s see if we can pull ahead!

April 18th- Heart of Texas Walk for Children is an awareness fund raising event to benefit Prevent Child Abuse Texas. For more information contact Wendell Teltow at 519-250-8438 or 1-800-CHILDREN, PCATX@PREVENTCHILDABUSETEXAS.ORG, or www.PreventChildAbuseTexas.org

An Active Workday

Be more active during the workday. Think about your typical weekend. While there is probably some down time, there is also most likely physical activity mixed in. Whether this is a trip to the grocery store, playing with the kids or pets, feeding animals, doing yard work, cooking/cleaning around the house, walking in the mall… the list goes on. Return to work on Monday and the schedule most likely follows this pattern- wake up, move around as you get ready, drive to work, walk to your office, sit…., eat lunch, sit…, walk to your car, drive home, eat dinner, sit…, sleep. Did you know that a lack of physical activity throughout the day can decrease energy and increase risk for chronic disease (obesity, heart disease, depression, cancers, etc.)? Combat this by throwing in physical activity throughout your day. 10-minute sessions can make a difference! Keep tennis shoes under your desk so you can slip them on for a walk at lunch or whenever your work allows. Replace your office chair with a large exercise ball so that your core is engaged and you can perform a few exercise moves throughout the day. For more ideas, read “5 Ways to Incorporate Activity Into Your Workday” here- http://www.acefitness.org/acefit/healthy-living-article/60/5099/5-ways-to-incorporate-activity-into-your/ .

Walk Across Texas in McLennan County started Monday (3/23)! Participate as an individual or with a team. Visit www.walkacrosstexas.tamu.edu for more information and to register. If you are already registered on the MCC team, start tracking your physical activity today using the Individual Mileage Log- http://walkacrosstexas.tamu.edu/pdfs_dwnload/MKT-3131B.pdf. It is not too late to join!

The Water Game

McLennan

Wellness

“Be well in 2015.”

Do you want to drink more water? Do you like to play games? Do you want to win money? 

Let’s play Water Bank!

This is a great game for coworkers, friends, or a family to enjoy together. Not only do you motivate yourself to drink more water while playing this game, but the winner also gets a cash prize at the end! You'll need a piggy bank, a jar or a decorative bowl to hold the money you collect, and a notepad or a mobile phone to log your water intake each day. Here's how to play:

1. Determine how long you will be playing the game. A good idea is to start with a 5-7 day competition. At the end of the week, decide if you are ready for round two. Eventually you can extend the length of the competition. 
2. Decide how much each 8-oz. glass of water is worth. Since you'll be contributing that amount of money to bank, make sure it's an amount that everyone playing agrees on (5, 10, 25 cents…?). 
3. Every time you drink a full 8 oz. glass of water, make a note of it. You can keep a simple tally in a notebook you carry around with you, keep track on your mobile phone, or create a log on your computer. Make sure that you play this game with people who you trust won't cheat!
4. At the end of each day, deposit the value of water you drank into your communal bank, along with a note that has your name and value.
5. When the game ends, count who contributed the most money to the bank. That person not only earned all the money, but they also drank the most water! If there's a tie, split the bounty.

BMI & Daily Calorie Needs

McLennan

Wellness

“Be well in 2015.”

Do you want to reduce your risk for heart disease and/or improve your quality of life? If you answered “yes”, you will find this link helpful- http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/My-Fats-Translator_UCM_428869_Article.jsp

With this page you can:

• Determine your Body Mass Index (BMI). This will tell you if you need to gain, maintain or lose weight. 
• Determine your Daily Calorie Need based on your age, gender, height, current weight, physical activity level and goal.
• Get tips to help accumulate at least 30 minutes of moderate physical activity on most (or every) day of the week.
• If you need to lower blood pressure, cholesterol, lose weight, etc. the American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week.

To maintain your status as a “health-seeker”, try these tips:
• Find an accountability partner. This should be someone with similar health goals and experiences as you. We all have days that we’re not as motivated as usual so having someone there to cheer you on can help keep you on track.
• Make healthy living fun. Search for new heart-healthy recipes to try at home. Try new forms of physical activity- dancing, hiking, walking, tennis, etc. Set short-term health goals and celebrate your success (in a healthy way).