My Recommendations for a Healthier New Year 

In the last several years my focus has shifted from treating diseases to teaching how to prevent diseases through Nutrition, Exercise and Lifestyle choices.

Dr. Thomas Adams, a physician in the 17th Century may have had it right, when he wrote that

Prevention is better than treatment,
because it saves the labor of being sick.

My recommendations for having a healthier New Yeare are to take a look at the different health promotion information included on this page. Then chose one as one step, one change you can take towards making positive, healthy lifestyle change for 2008.

Start with the behavior that you believe will be the easiest one to start. Remember that you don't have to make all the changes at once. Simply start by adding a change a month, by the end of the year you will have made 12 changes towards a healthier you.

Small, but consistent changes to a person's daily physical activity and eating patterns can add up over time to big rewards. The rewards - a better level of health and quality of life. You will end up reaping many health benefits for 2008 and have a healthier 2009.

Image: Modified Microsoft Image.

What's in the Healthy Resolution Knol? 

1. Healthy Resolutions - 2008
2. Background Information on Obesity Worth Knowing
3. Healthy Resolutions - 2007
4. Tips for Attaining Your New Year's Resolutions
5. Healthy Resolution: Understanding about Health
6. Healthy Resolution: More Exercise
7. Healthy Resolution: Make Healthy Food Choices
8. Healthy Resoultion: Get My Family & Friends Involved in Being Healthy
9. Healthy Resolution: Healthful Aging

Top 10 Resolutions for a Healthy New You in 2008 

From the American Medical Association

The American Medical Association's New Year Resolutions for 2008.

Source: American Medical Association. December 17, 2008. AMA: Resolutions for a healthy new you in the New Year. Press Release.
Image Source: Barry M. New Year Image 1. Royalty Free Use.

1. Eliminate trans fat from diet:
   Research shows that eating foods high in trans fats raise cholesterol levels and increase the risk of coronary artery disease. Replacing trans fats with healthier fats and oils, such as extra virgin olive oil, can prevent approximately 30,000 to 100,000 premature deaths a year.
2. Get more exercise:
   Increasing physical activity to at least 30 minutes a day, five days a week can drastically improve overall health and lower the risk of diabetes, high cholesterol and obesity.
3. Quit smoking:
   Smoking, and being exposed to secondhand smoke, is the leading preventable cause of death in the U.S. When smokers quit, within just twenty minutes of smoking that last cigarette the body begins a series of changes to combat the damage cigarettes cause. Need help quitting? Consider talking to a physician about a smoking cessation program.
4. Keep heart healthy:
   Heart disease is the number one cause of death in this country. Having cholesterol levels and blood pressure checked regularly by a physician can reduce the chances of heart disease and stroke. People who have a higher risk of heart disease may benefit from taking low-dose aspirin; ask your doctor if this applies to you.
5. Stay away from excess salt:
   A diet high in sodium increases the risk of cardiovascular disease. Limit salt intake to one teaspoon per day, or half a teaspoon if over 50, to help lower blood pressure and decrease the chances of getting heart disease or having a stroke.
6. Get a flu shot:
   Getting an annual flu vaccination is the single best way to protect against the virus. With flu season lasting into the spring, vaccination in January or February is still effective and will have significant medical benefit.
7. Screen for cancer:
   Early detection is often the key to beating cancer. Women over 40 need to schedule an annual mammogram to screen for breast cancer. All patients over 50 years of age should talk to a physician about a colonoscopy to improve the chances of early detection of colon cancer.
8. Protect skin from the sun:
   Use a sunscreen with an SPF of 15 or higher every day and be sure to increase it to 30 or higher if exposed to the sun for a prolonged period. See a physician every year for a professional skin exam to detect early signs of skin cancer.
9. Vote with the uninsured in mind:
   The uninsured tend to live sicker and die younger than those with health insurance. In this time of giving to others, be sure to vote in the 2008 election with the 47 million uninsured Americans in mind.
10. Talk to a physician:
    Many people only see a physician when ill and often overlook the fact that they are great resources for information on losing weight, reducing stress, quitting smoking and other issues that may affect overall health. Feel free to contact a physician with health concerns or questions; he or she can help you achieve your health goals.

Why the Concern? 

Overeating
with under exercising
is now killing more Americans
than anything else
except tobacco addiction.

~ George D. Lundberg, MD
Editor-in-Chief,
Medscape General Medicine

Photo: Modified Microsoft Image.

Information on Obesity Worth Knowing 

AMA's Resolutions for a Healthier New Year - 2007 

From the American Medical Association

1. Don't smoke:
   Avoid smoking - the leading preventable cause of death-as well as exposure to secondhand smoke (SHS). Released earlier this year, the U.S. Surgeon General reported that there is no risk-free level of exposure to SHS, and the California Environmental Protection Agency estimates that SHS kills 50,000 Americans each year.
2. Eat your fruits and vegetables:
   As recommended by the USDA Food Guide Pyramid, eat about two cups of fruit and two to three cups of vegetables daily to reduce your risk of developing heart disease, cancer, stroke, and high blood pressure.
3. Cut back on salt:
   Limit your salt intake to one teaspoon per day (if you are 50 years of age or older, cut back to about half a teaspoon per day) to help lower blood pressure and decrease your chances of getting heart disease or having a stroke.
4. Limit fat in your diet:
   Eat a diet low in fat, saturated fat, and trans fats to reduce cholesterol levels and the risk of developing heart disease.
5. Check cholesterol:
   Have your blood cholesterol checked regularly by your doctor and keep your cholesterol level under 200 mg/dl to reduce your risk of developing heart disease.
6. Reduce amount of soda you drink:
   Per capita soft-drink consumption has increased by almost 500 percent over the past 50 years. Limit your consumption of regular soda pop and other sugar-sweetened drinks to help you avoid weight gain and obesity, and to also decrease tooth decay.
7. Check blood pressure:
   Have your blood pressure checked regularly by your doctor to help reduce your chances of heart attack or stroke. If you have high blood pressure, make sure that you keep your blood pressure under 140/90.
8. Get a colonoscopy:
   If you are 50 years of age or older, ask your doctor about getting a colonoscopy to screen for colon cancer to improve your chances of early detection.
9. Get a mammogram:
   If you are a woman 40 years or older, get a mammogram every one to two years to help detect breast cancer early and if diagnosed, improve your chances for survival.
10. Protect your skin from the sun:
    Use sunblock (with an SPF of at least 30) or protective clothing when you're in sunlight for a prolonged period. If you frequently get a suntan or sunburn, have your doctor check your skin regularly to detect early signs of skin cancer.

Will You Be Making a New Year's Resolution? 

Links to AMA's New Year's Resolutions 

AMA: Resolutions for a healthy new you in the New Year - 2008

The holiday season is a great opportunity to relax spend time with family reflect on the past year and focus on new goals for the next 12 months.

AMA releases resolutions for a healthy new year - 2007

The AMA today released its top resolutions to help people start a more healthy new year.

AMA releases five resolutions for a healthy new year - 2006

The American Medical Association today released its top resolutions to help people start a more healthy new year.

SuperSize Me in the Amazon Spotlight 

Need more motivation to get yourself started? Watch Morgan Spurlock's eye-opening documentary on fast foods.

I show this movie to my College Nutrition Students and most believe it should be mandatory for everyone who is concerned about their health to watch.

Super Size Me

Amazon Price: $6.99 (as of 07/25/2008)

Filmmaker/director Morgan Spurlock won the best director award at the 2004 Sundance Film Festival for this alarmingly personal investigation into the health hazards wreaked by our fast food nation.

This is the eye-opening movie that I show to my college Nutrition students to raise their awareness even further about the state of Nutrition in our country.

Tips for Attaining Your New Year's Resolutions 

From the American Psychiatric Association

1. Try again. Everyone has made, and broken past resolutions, that does not mean that you won't succeed this time. Start with a positive approach, including thinking about what has disrupted your good intentions in the past. Don't discourage yourself with a negative outlook.
2. Don't make too many resolutions. Trying to eat better, exercise more, quit smoking, and reduce stress is too much to tackle at once. Pick a realistic, attainable goal with a reasonable time frame.
3. Choose your own resolution. Make sure this is something that you want to accomplish for yourself and not for friends or family. When you attain the goal they will benefit from your success as well.
4. Make a plan and write it down. Plan what you'd like to accomplish in three or six months. Achieving small goals over time gives you a sense of accomplishment and motivation to keep going. Writing your goals down is a good way to keep track of your progress.
5. Involve friends and family. They can support your efforts, and can motivate you to keep going. Setting a personal goal is not a "promise" which can never be broken. Don't paint yourself into a corner by overstating what can be a realistic change you plan to make.
6. Forgive yourself. If you get off track, don't think that you failed. Review your plan and make adjustments.
7. Congratulate yourself. Reward yourself when your intermediate goals or resolutions are met.

Useful Links to Keep A New Year's Resolutions 

What resources have you found that are the most helpful in motivating you to keep your Healthy New Year's Resolution?

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Books to Keep A Healthy New Year's Resolutions 

Some of the Resources that I've found to be helpful.

The Life Organizer: A Woman's Guide to a Mindful Year

by Jennifer Louden

Amazon Price: $13.57 (as of 07/25/2008)

This Year I Will...: How to Finally Change a Habit, Keep a Resolution, or Make a Dream Come True

by M. J. Ryan

Amazon Price: $10.85 (as of 07/25/2008)

Amelia's Must-Keep Resolutions for the Best Year Ever! (Amelia)

Amazon Price: $9.95 (as of 07/25/2008)

Women Runners Daily Journal

by Mary Burns Prine

Amazon Price: (as of 07/25/2008)

The Sacred Journey, Daily Journal for Your Soul 2008 Calendar

by Cheryl Thiele

Amazon Price: (as of 07/25/2008)

Healthy Resolution: Understanding about Health 

Health Defined

What is Good Health? 

Good Health is a delicate balance of:

Prevention
Diet and Nutrition
Exercise
Stress Management

All of these areas need to be in balance in order for a person to be in a state of complete physical, mental and social well-being.

Image: Armin Hanisch. Balance 4 ("Smallhenge"). Royalty Free Use.

Healthy Resolution: More Exercise 

Walking into a State of Well-Being 

Above all, do not lose your desire to walk.
Every day I walk myself into a state of well-being and walk away from every illness.

I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it.

Soren Kierkegaard

Image: Modified Microsoft Image.

Health Benefits of Excercise, Walking 

1. Manage stress and boost your spirits.
   Going for a brisk walk is a great way to reduce stress.
2. Reduce depression and anxiety.
   Regular walking can reduce feelings of depression and anxiety (and is being used to treat these conditions).
3. Stay strong and active as you age.
   As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.
4. Reduce your risk of a heart attack.
   Walking keeps your heart healthy by lowering the "bad" cholesterol (low-density lipoprotein, LDL) cholesterol and raising the "good" cholesterol (high-density lipoprotein, HDL) which reduces the risk of a heart attack.
5. Reduce your risk of developing high blood pressure.
   A regular walking program also reduces your risk of developing high blood pressure, a factor that also contributes to heart disease.
6. Manage your blood pressure.
   If you already have high blood pressure, walking may reduce it.
7. Reduce your weight.
   Walking is an excellent way of burning calories which will help in losing weight.
8. Manage your weight.
   Walking burns calories, which can help in managing weight. Middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.
9. Reduce your risk of developing type 2 diabetes.
   Regular exercise reduces your risk of developing type 2 diabetes. If you're a woman, overweight and at a high risk of diabetes, walking can improve your body's ability to process sugar (glucose tolerance).
10. Manage your diabetes.
    If you already have type 2 diabetes, taking part in a regular walking program can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.

More Information on the Benefits of Walking 

Health Benefits of Walking

This article from the Cambridge Community Development Department looks at the many benefits of walking.

The Numerous Benefits of Walking

An article from the AARP's website discussing the many health benefits of walking.

Walking for fitness: How to trim your waistline, improve your health

Walking can be a perfect low-impact, aerobic exercise with numerous health benefits.

Walking for health

Information on Walking for health from the Ramblers' Association is Britain's biggest walking organisation.

The Power Of Walking, Walking Is Not Something To Be Taken For Granted

Walking is something everyone does every day, but some people don't do as much as they could. The more people walk, the healthier they will be from CBS News.

Walking Set in the Amazon Spotlight 

Cory Everson 6-piece Walking Set

Amazon Price: $24.64 (as of 07/25/2008)

Give the gift of health in the New Year. Encourage a loved one to start walking with this Walking Set.

The 6-piece set includes one pair of washable neoprene hand weights with cool pack (1lb each), a walking/jogging digital clip-on pedometer, neoprene belt with reflective band that can hold a cd player iPod or radio, sport water bottle and Fitness Guide.

10 Ways to Add 2000 Steps 

1. Hold a meeting while you go for a walk.
2. Stroll the halls while waiting for appointments e.g. Doctor, Dentist, Car Mechanic.
3. Listen to music or books on CD wile walking (to help the time to pass more quickly).
4. Go to a nearby school with a track. Walking 4 laps around a track is approximately 2000 steps.
5. Pace around your house while you are talking on the phone.
6. Buy a walking video or a treadmill so you can still get your steps in on rainy (or hot) days or at night.
7. Walk in place while watching your favorite TV show.
8. Avoid elevators and escalators. Take the stairs instead.
9. Park in the far end of the parking lot.
10. Designate 10 minutes of your lunch break for a quick walk.

Lifeline Breast Cancer Awareness Walking Kit in Amazon Spotlight 

Lifeline Breast Cancer Awareness Waist Pack And Pedometer Combo (Black)

Amazon Price: $19.99 (as of 07/25/2008)

Lifelines walking kit includes a waist pack with three zippered pockets and step counter (pedometer) Each zipper has their own ribbon zipper pulls.

Lifeline donates a portion of the proceeds to breast cancer awareness.

Pedometers for Purchase on Amazon 

Keep track of the number of steps you take each day. Add in a water bottle and you have a great health encouraging gift.

Timex T5E011 Pedometer

Amazon Price: $13.95 (as of 07/25/2008)

Omron HJ-720ITC Pocket Pedometer with Advanced Omron Health Management Software

Amazon Price: $28.92 (as of 07/25/2008)

Omron HJ-150 Hip Pedometer

Amazon Price: $11.55 (as of 07/25/2008)

ACCUSPLIT AE120XL Pedometer, Steps Only

Amazon Price: $13.88 (as of 07/25/2008)

Omron HJ-112 Digital Premium Pedometer

Amazon Price: $19.82 (as of 07/25/2008)

Walking Water Bottles Available on Amazon 

Add a water bottle to a pedometer and you have a great health promoting gift.

New Wave Enviro Tinted St...

Sigg Lifestyle Loop Top W...

Klean Kanteen with Sports...

New Wave Enviro Tinted St...

Sigg Traveler Classic Wat...

More Lenses to Get You Walking 

Steptember - Getting You to Move and Eat Better in September

Take the Steptember Challenge and make two small changes that will have a big influence on your health by moving more and eating less. American on the Move is encouraging everyone to move more and eat healthier during the month of September. The go...

Walk Yourself Healthy - Walking for Health - Health Benefits of Walking

While walking may be one of the oldest forms of exercise it continues to be one of the best ways to improve your health and well being. Because of it many benefits walking may become one of the most popular prescriptions available in a physician's ar...

Nature Therapy - Therapeutic Walking or Hiking - Green Therapy

John Muir once wrote, In every walk with nature one receives far more than he seeks. Walking in nature can have many therapeutic benefits for the person walking. Taking a walk or a hike to enjoy the scenery, the fresh air and the activity can help in...

Healthy Resolution: Make Healthy Food Choices 

The following is one of the quotes that I use in the introduction lecture to the College Nutrition & Wellness course that I teach.

The quote helps to emphasize the importance of the topic for my students:

You make a choice every time you purchase food, beverage or food item, prepare a meal or put something into your mouth to eat, drink or otherwise ingest something.

What you choose to do, what you choose to eat can impact you
for the rest of your life.

Kirsti A. Dyer MD, MS, CWS
Physician
Certified Wellness Specialist

Image Source: Modified Microsoft Image.

Food Recommendations for Disease Prevention 

1. Be physically active.
2. Drink enough daily water.
3. Maintain a healthy weight.
4. Eat low-fat or fat-free milk products.
5. Use unsaturated fats instead of saturated or trans fats.
6. Eat fish, nuts and legumes frequently.
7. Eat fruits and vegetables in abundance.
8. Eat whole-grain breads, cereals, rice and pastas instead of refined products.
9. Eat < 4 eggs per week.
10. Reduce energy-rich foods high in saturated fat & sugar.
11. Limit salt to < 6 grams.
12. Drink alcohol in moderation, if at all.
13. Don't smoke or use tobacco products.
14. Eat red meat sparingly.

Healthiest Foods in the Amazon Spotlight 

The Food You Crave: Luscious Recipes for a Healthy Life

by Ellie Krieger

Amazon Price: $18.48 (as of 07/25/2008)

Ellie Krieger, registered dietitian, adjunct professor and host of Food Network's Healthy Appetite has written a new book on The Food You Crave: Luscious Recipes for a Healthy Life.

Her book, schedule for release mid January 2008, will help you change the way you eat and change the way you feel.

Preorder your copy now from Amazon.

Recommended Books on Healthy Eating for Adults 

Some of the Resources that I've found to be helpful.

Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating

by M.D. Walter C. Willett

Amazon Price: $10.20 (as of 07/25/2008)

Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food

by Susan Albers

Amazon Price: $10.85 (as of 07/25/2008)

Eating Well For Optimum Health: The Essential Guide to Bringing Health and Pleasure Back to Eating

by Andrew Weil

Amazon Price: $14.95 (as of 07/25/2008)

Mindless Eating: Why We Eat More Than We Think

by Brian Wansink

Amazon Price: $16.50 (as of 07/25/2008)

American Diabetes Association Guide to Healthy Restaurant Eating(3rd Edition)

by American Diabetes Association, Hope Warshaw

Amazon Price: $12.21 (as of 07/25/2008)

10 Easy Ways to Cut 100 Calories 

From 100 Ways to Cut 100 Calories, these were the 10 ways to cut 100 calories that I thought would be the easiest. They have been slightly edited from the original.

1. Satisfy your chocolate craving by opting for 1 or 2 small 'fun size' bars, kisses or chocolate bar squares.
2. Eat slowly and make your meal last. This helps reduce the urge for a second helping.
3. Leave 3-4 bites behind on your plate.
4. Quench your thirst with bottled water instead of soda from the vending machine.
5. When snacking, control your portions by eating the 100 calorie packs, or pouring out individual servings of pretzels or chips into a bowl instead of eating from the bag (and potentially over-eating.
6. Satisfy a sweet tooth with a sliver, a bite or a taste of dessert, instead of a full portion. (Split one with someone else.)
7. Pay attention to serving sizes on beverages. Many soda and juice drinks are 2 servings or more.
8. When eating out choose a healthy option item designated by a symbol on the menu.
9. Skip the super-size promotions.
10. When dining out ask for the sauce and salad dressing on the side; add enough to enjoy the flavor, but be sure to leave some behind (with the extra calories).

Books on Healthy Foods Available on Amazon 

Some of the Resources that I've found to be helpful.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why

by Jonny Bowden

Amazon Price: $16.49 (as of 07/25/2008)

The New Mayo Clinic Cookbook: Eating well for Better Health

by Cheryl Forberg, Maureen Callahan

Amazon Price: $16.47 (as of 07/25/2008)

Healthy Food For Healthy Kids: An A-Z of Nutritional Know-How for the Well-Fed Family

by Bridget Swinney

Amazon Price: $11.05 (as of 07/25/2008)

The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating

by George Mateljan

Amazon Price: $26.37 (as of 07/25/2008)

Healthy Resoultion: Get My Family & Friends Involved in Being Healthy 

Children are more likely to stick with an activity someone else is participating. Getting friends and family involved is a good way of ensuring that children will enjoy being active and be healthy for life.

Look for activities that children can participate with their friends such as school sports. Find ways where the entire family can play together such as walking, hiking, bicycling, ice skating and rollerbladding.

Learn how to make healthy food choices...together. Shop for healthy food in the stores, prepare health food recipes. Focusing on being healthy for life together will not only benefit the children, but it will also benefit their friends and parents.

Teach Health for a Lifetime 

Food Fights in the Amazon Spotlight 

Food Fights: Winning the Nutritional Challenges of Parenthood Armed with Insight, Humor, and a Bottle of Ketchup

by Laura A. Jana, Jennifer Shu

Amazon Price: $10.17 (as of 07/25/2008)

Co-authored by a dear friend, colleague and another physician mom Food Fights is an excellent resource for parents of infants, toddlers or young children.

With a big dose of humor the authors help teach parents about the challenges of getting your kids to eat healthy foods.

More on Promoting Health 4 Life 

Raising Healthy Children for Life

Health 4 Life helps put the focus on raising healthy kids by providing education and resources for schools and families to encourage healthy choices, good nutrition and daily physically activity in a fun and enjoyable manner. Health 4 Life is a simpl...

More Information for Teaching Children and Families to be Healthy 

Top Ten Ways to Help Children Develop Healthy Habits

Top Ten ways family members can help children develop healthy habits.

20 Tips for Getting Your Family on Track

Fitness and weight loss programs and professionals to assist in fitness and weight management goals

15 More Tips for Family Fitness Fun

Fitness and weight loss programs and professionals to assist in fitness and weight management goals

Another 15 Tips for Family Fitness Fun

Fitness and weight loss programs and professionals to assist in fitness and weight management goals

Small Step - Healthy Lifestyles for the Whole Family

"Help Your Child Grow Up Healthy and Strong" is a downloadable informational guide for parents that addresses the growing number of unhealthy kids in America today.

99 Tips for Family Fitness Fun

99 Tips for Family Fitness Fun provides suggestions of ways for the family to spend more time together being active and being fit.

Tips for Families - From MyPyarmid.gov

A downloadable pdf file with a 2-sided MyPyramid for Kids mini-poster has the MyPyramid for Kids graphic on one side and eating and physical activity tips on the other side.

Books to Help Raise Healthy Children on Amazon 

Some of the Resources that I've found to be helpful.

Healthy Meals for Healthy Kids: 80 Delicious Recipes for Kids of All Ages

by Catherine Atkinson

Amazon Price: $11.66 (as of 07/25/2008)

Quick Meals for Healthy Kids and Busy Parents: Wholesome Family Recipes in 30 Minutes or Less From Three Leading Child Nutrition Experts

by Sandra K. Nissenberg, Margaret L. Bogle, Audrey C. Wright

Amazon Price: $10.85 (as of 07/25/2008)

The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals

by Missy Chase Lapine

Amazon Price: $12.21 (as of 07/25/2008)

Brown Bag Success: Making Healthy Lunches Your Kids Won't Trade

by Sandra K. Nissenberg, Barbara N. Pearl

Amazon Price: $10.36 (as of 07/25/2008)

Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food

by Jessica Seinfeld

Amazon Price: $13.72 (as of 07/25/2008)

Promoting a Healthier Generation 

The Alliance for a Healthier Generation

The mission of the Alliance for a Healthier Generation is to eliminate childhood obesity and to inspire all young people in the United States to develop lifelong, healthy habits. The goals of the Alliance for a Healthier Generation are two-fold 1...

Tips for a Healthier New Year for Children 

From the American Academy of Pediatrics

1. Prevent violence by setting good examples.
   Demonstrate and teach displays of affection, attention, approval, and how to say 'I'm sorry' and how to ask for, give and accept forgiveness. All of these promote love, good will, self-esteem and reduce likelihood of violence, aggression, and negative, destructive words and behaviors.
   
   Set limits for your children by letting them know what's expected, and notice when they meet your expectations. Celebrate their successes with them. Try to avoid hitting, slapping or spanking. Your children may copy you and think that it is OK to hit other people.
2. Make sure immunizations are up to date.
   Review your child's immunization record with your pediatrician. Make sure your child is current on recommended immunizations
3. Provide your child with a tobacco-free environment.
   Second-hand tobacco smoke increases ear infections, chest infections and even Sudden Infant Death Syndrome. If you smoke, consider quitting. Remember, your child loves you and will copy you - if you smoke, your children may grow up to be smokers too. Make your home and car smoke-free zones.
4. Read to your child every day.
   Start by the age of 6 months. Reading to children shows them the importance of communication and motivates them to become readers. It also provides a context to discuss issues and learn what is on your child's mind.
5. Practice "safety on wheels."
   Make sure everyone in the car is buckled up for every ride, with children in the back seat in age-appropriate child safety seats. All bikers, skaters and skateboarders should wear helmets and other appropriate sports gear.
6. Do a "childproofing" survey of your home.
   A child's-eye view home survey should systematically go from room to room, removing all the "booby traps" that await the curious toddler or preschooler.
   
   Think of poisons, small objects, sharp edges, knives and firearms, and places to fall.
7. Monitor your children's media.
   Monitor what your children see and hear on television, in movies, and in music. Talk with your children about "content." Screen out sexually exploitative Web sites, music and video. Be informed of what your children see or hear when visiting friends. If you feel that a movie or TV program is inappropriate, redirect them to more suitable programming.
8. Help Kids Understand Tobacco, Alcohol, and the Media.
   Help your teenager understand the difference between the misleading messages in advertising and the truth about the dangers of using alcohol and tobacco products. Talk about ads with your child. Help your child understand the real messages being conveyed. Help direct your child toward TV shows and movies that do not glamorize the use of tobacco, alcohol and other drugs.
9. Pay attention to nutrition.
   Nutrition makes a big difference in how kids grow, develop and learn. Good nutrition is a matter of balance. Provide foods from several food groups at each meal. Emphasize foods that are less processed, such as whole grain breads and cereals and fresh fruits and vegetables. Review your child's diet with your pediatrician for suggestions.
10. Be involved in your child's school and your child's education.
    Visit your child's school, and find out how parents can help. Whether you become active in the parent-teacher organization or volunteer in the school, parent involvement matters. Your child will notice how important education is to you.
11. Make your children feel loved and important.
    Recognize every effort and increment of 'progress' or 'improvement' they make; don't compare siblings; understand your child's behaviors and emotions; recognize 'hidden agendas' like acting up, may be a cry for attention and help; not doing homework may be a sign of distraction or learning problems.
    
    Keep expectations for changes and goals realistic and use 'baby steps.' Celebrate their individuality and tell them what makes them special. Assure them that they are loved and safe.

The Best Doctors Anywhere 

Sunshine, Water, Rest, Air, Exercise and Diet

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.

These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.

Children's Nursery rhyme

Image: Modified Microsoft Image

Healthy Resolution: Healthful Aging 

Strategies for Aging Healthfully

1. Choose nutrient-dense foods. (Foods with lots of natural vitamins and minerals, not lots of calories)
2. Drink 6 to 8 glasses of water every day.
3. Maintain appropriate body weight.
4. Be physically active. Walk, use weights, practice balance.
5. Go outside for sunshine and fresh air as often as possible.
6. Use alcohol only in moderation, it at all; use drugs only as prescribed.
7. Take medications as prescribed; see a physician before self-prescribing medicines or herbal remedies and a registered dietitian before self-prescribing supplements.
8. For people who smoke, discuss with a physician strategies and programs to help you quit.
9. Cultivate spiritual health. Make life meaningful.
10. Accept change. Work at recovering from losses.
11. Reduce stress. Find ways to manage stress.
12. Be socially active.
13. Stay interested in life--pursue a hobby.
14. Practice mental skills. Keep solving math problems, doing crossword puzzles, reading, card games and creating.
15. Control depression through activities and friendships; seek professional help if necessary.
16. Take care to prevent accidents. Be aware of fall risks.
17. Make financial plans early to ensure security.
18. Expect good vision and hearing throughout life; obtain glasses and hearing aids if necessary.
19. Take care of your teeth; obtain dentures if necessary.

You: Staying Young in the Amazon Spotlight 

You: Staying Young: The Owner's Manual for Extending Your Warranty (You)

by Michael F. Roizen, Mehmet C. Oz

Amazon Price: $14.30 (as of 07/25/2008)

You: Staying Young: The Owner's Manual for Extending Your Warranty has become a #1 best seller on Amazon and New York Times.

This book written by Drs. Michael Roizen and Mehmet Oz provides helpful information on diet, nutrients and exercise that will help you stay younger.

More Resources on Healthy Eating for Adults 

Healing Food Pyramid - Healthy Eating Pyramid

UMIM: Healing Food Pyramid

The University of Michigan Integrative Medicine's Healing Foods Pyramid was conceived by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, in their passion for food in all of its beauty, variety, and healing benefits.

The Healthy Eating Pyramid - Australia

The Healthy Eating Pyramid is a food selection guide developed by the Australian Nutrition Foundation Inc. (Nutrition Australia). It is without doubt the most successful and widely used guide ever produced in Australia.

Food Pyramids: Nutrition Source, Harvard School of Public Health

Harvard School of Public Health and Nutrition Research looks at the different food pyramids including theirs on the Healthy Eating Pyramid.

Healthy Eating: Tips for a Healthy Diet

Guide to developing your own plan for healthy eating. Covers food pyramids, supplements and diets tailored for women, seniors and managing your weight.

Use The Healthy Eating Pyramid

More information from InteliHealth, Harvard Medical School's consumer health information on the seven steps to better health.

Healthy Eating Pyramid

The shape is the same, but this pyramid from Harvard Medical School makes some major changes to the inside of the structure of the traditional food pyramid.

Nutrition Source, Harvard School of Public Health

Harvard School of Public Health and Nutrition Research covers latest information on fiber, fats, calcium, carbohydrates, eggs, nutritional pyramids, and fruits and vegetables.

Books and DVS's on Healthful Aging on Amazon 

Some of the Resources that I've found to be helpful.

Healthy Aging: A Lifelong Guide to Your Well-Being

by Andrew Weil

Amazon Price: $10.17 (as of 07/25/2008)

The Real Age Makeover: With Michael F. Roizen, MD

Amazon Price: $14.99 (as of 07/25/2008)

The Art of Aging: A Doctor's Prescription for Well-Being

by Sherwin B. Nuland

Amazon Price: $16.47 (as of 07/25/2008)

Dr. Andrew Weil's Healthy Aging

Amazon Price: $17.99 (as of 07/25/2008)

Aging Well: Surprising Guideposts to a Happier Life from the Landmark Harvard Study of Adult Development

by George E. Vaillant

Amazon Price: $10.19 (as of 07/25/2008)

Links for More Information on Healthy Aging 

Healthy Aging for Older Adults

The growing number and proportion of older adults places increasing demands on the public health system and on medical and social services. Information on Healthy Aging from the Center for Disease Control (CDC).

WebMD Over 50: Healthy Aging Center

Find healthy aging information about treatments, exercise, nutrition, and your lifestyle in WebMD's Over 50: Healthy Aging Center.

Modified MyPyramid for Older Adults

Tufts University researchers have updated their Food Guide Pyramid for Older Adults to correspond with the new USDA food pyramid, now known as MyPyramid. The Tufts version is specifically designed for older adults and has changed in appearance and content.

Healthy aging quiz: What's normal aging and what's not?

Aging quiz - Test your knowledge of the signs and symptoms of aging from the Mayo Clinic.

Center for Healthy Aging

The Center for Healthy Aging (the Center) encourages and assists community-based organizations serving older adults to develop and implement evidence-based programs on health promotion, disease prevention and chronic disease self-management.

Nutrition - Center for Healthy Aging - NCOA

This section of the Center for Healthy Aging web site provides resources for those interested in healthy aging programs that deal with nutrition.

HealthyAging.net: The Official Site of the Healthy Aging Campaign

The Healthy Aging® Campaign is a national ongoing health promotion designed to broaden awareness of the positive aspects of aging and to provide information and inspiration for adults, age 50+, to improve their physical, mental, social, and financial fitness.