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Healthy Living - Tips

Do’s

  1. Take time during meals and truly taste every bite you eat. Eat slowly and have meal times be a time of relaxation and enjoyment.

  2. Give your food the attention it deserves. Take time during meals and truly taste every bite you eat. Eat slowly and have meal times be a time of relaxation and enjoyment. Recharge mentally while you refuel physically!

  3. Leftovers are good! You don’t have to clean your plate. When you feel satisfied or full, stop eating.

  4. Read the nutrition labels on foods before you buy them. If you need help reading the labels, ask your doctor or your nutritionist.

  5. Increase your vitamin B intake. This vitamin is vital for the production of the brain’s "happy" nerve transmitters, so eat plenty dark green leafy vegetables (such as broccoli and spinach), black–eyed beans and whole–grain bread.

  6. Eat in a relaxed environment. It takes about 20 minutes after you begin eating for your mind to realize that you are full.

  7. Drink one to two glasses of good water several times a day; first thing in the morning and about half an hour before meals are the best times.

  8. Healthy snacking can be simple and healthy. Cut–up vegetables and serve with dip – four tablespoons of dried onion soup with six ounces of fat–free yogurt for dipping.

  9. Evaluate your eating habits. Are you eating late at night, nibbling while cooking, finishing you kids’ meals? Identifing positive eating habits, as well as the eliminating negative ones, will equal calorie savings.

  10. Do you feel sluggish by mid–morning? Did you skip breakfast? It is the most important meal of the day. After a long night’s rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.

  11. Protein generally makes you feel satisfied longer than carbohydrates and fats. Eating a diet rich in lean and low–fat protein is good for weight loss and overall health. Protein–rich foods include: meat, poultry, fish, eggs, soups, beans and nuts.

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Dont’s

  1. Eating directly out of the box or package can lead to overeating. Take time to put a serving of food on a plate or bowl. Eat that portion. Don’t just keep grabbing handfuls out of the box!

  2. Don’t automatically have second helpings, unless it’s a low–calorie vegetable or fruit.

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Did You Know?

  1. Fat free foods still have calories, and excess calories lead to weight gain. Eat all foods in moderation!

  2. Fruits and vegetables are great for snacking. They can calm your craving for sweet or crunchy, plus they are good for you!

  3. When eating away from home, watch out for "hidden" fats (such as that in salad dressing and desserts) and larger portion sizes.

  4. Eat oily fish, cashews and pumpkin seeds. Tuna, salmon or sardines, cashews and flax, and pumpkin seeds are packed with essential fats that are vital for the brain’s efficient functioning. A lack of essential fats has been linked to depression.

  5. Eat foods rich in calcium and magnesium. Salmon, turkey and skimmed milk are all rich in minerals that help to soothe frayed nerves and encourage a good night’s sleep.

  6. Your child may dislike taking vitamins or medications because they have trouble swallowing pills. Check to see if a liquid alternative is available.

  7. Always answer your phone with a smile on your face. The person on the other end of the line can hear it in your voice, and it will improve your mood.

  8. If your diet lacks essential nutrients, it can decrease your ability to concentrate. Eating toomuch or too little also can interfere with your ability to focus. A heavy meal may make you feel lethargic, while too few calories can result in distracting hunger pangs.

  9. Did you know children are the primary marketing audience for boxed fruit snacks and cereals? These products usually contain sugar, preservatives and fat that contributes to a poor diet. Read the labels, and help your children stay healthy.

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Exercise Tips

  1. Incorporate activity into your daily routine. Being more active throughout the day may help increase your metabolic rate.

  2. Make a Walking Commitment! Make a contract with yourself, sign it, and hang it on your refrigerator, the bathroom mirror, or somewhere you’ll see it every day.

  3. Build some extra hoof time into your day. On days when you can’t fit your regular walk into your schedule, focus on shorter walks you can add to your day. Park in the farthest lot and walk the rest of the way.

  4. Enlist a friend or family member to walk with you, and start out slowly–with as little as 5 minutes daily. Walking with someone will keep you motivated to walk farther and faster. Add 5 minutes each week.

  5. Exercise regularly, finding a balance of strengthening, stretching and aerobic activities that will help you generate good tone, flexibility and endurance.

  6. To build strong, muscular calves, try the “step up” exercise. Stand on a step or stairway on the balls of your feet, leaving the rest of your foot off. Use a wall to balance yourself so you don’t fall. Rise onto your toes slowly as high as you can and hold for the count of three. Lower your heels below the step. Using your calf muscles, push up onto your toes again and lower. Repeat 10 to 12 times. Add another set as you get stronger.

  7. Yoga stretches the body, stretches the muscles, increases our deep rhythmic breathing and aligns our posture. Try it!

  8. If you have to stand for an extended period, help alleviate back soreness by slightly elevating one foot on a small stool or step. Alternate feet every few minutes.
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