Overcoming Anxiety and Barriers to Exercise

No time:

1. Fit in exercise ten minutes at a time (walk around your office building at coffee break, park farther from the store, get up earlier, instead of "going for coffee" with friends, go for a walk & talk
2. Make a priority and schedule it like an appointment

Too tired:

1. Try exercising in the morning (get up earlier)
2. Get to bed earlier
3. Remember that after awhile exercising will give you more energy

Not athletic:

1. That's OK. Exercise will make you feel better physically and increase your balance, flexibility, strength and stamina. You might not ever "feel like an athlete", but you'll feel better and more capable

Boring:

1. There are many ways to get physical activity. You don't have to run marathons or join a gym if you don't enjoy those things
2. Try new things. Find something you enjoy
3. Maybe you like hiking or dancing or swimming or racquetball
4. Exercise with friends, its more fun

Pain while exercising:

1. It shouldn't hurt
2. Start gradually and build up
3. Remember to stretch
4. Talk to a trainer to help you create a safe plan

Fruits and Vegetables

Do you want to eat more fruits and vegetables, but not sure what to do? Here is an idea for a winter-warming soup. And if you ever find yourself staring at a beet, pomegranate, collard greens or cassava root and don't know what to do with it? An internet search will give you dozens of ideas, in a matter of seconds. Find a really great recipe that you tried and liked? Email it to wellnesschallenge@eptha.com. And if we post it on this website, you'll win a prize.

Download Additional Informaiton for January

Tobacco use

Tobacco use remains a leading preventable cause of death and disability in the United States. Smoking contributes to most of the leading causes of death including cardiovascular disease, cancer, COPD and more. Smoking causes diseases in nearly every organ of the body. Smoking reduces life expectancy by an average of 14 years! Smokeless tobacco is not a safe option.

If you don't smoke, don't start. If you do use tobacco, quit.

Quitting smoking is the best thing that you can do for your health.

1. You will breathe more easily.
2. You will have more energy.
3. Your lungs will be stronger, making it easier to be active.
4. You will be able to smell and taste things better.
5. You hair, breath, and clothes will smell better.
6. The stain marks on your fingers will fade.
7. Your skin will look healthier.
8. Your teeth and gums will be healthier.
9. You'll save a lot of money.
10. You'll break free from the slavery of addiction.
11. Your risk of heart disease, stroke, cancer and lung disease will decrease over time.
12. Your body will heal faster from injury.
13. You will be less likely to catch colds or flu.
14. You will set a good example for your family.
15. You will protect others from second hand smoke exposure.

Quitting tobacco is hard, but there is help.

Puyallup Tribal Health Authority has a Tobacco Cessation Program available. This program offers counseling by a trained Tobacco Treatment Specialist and medications to help you quit. Medications may help by reducing cravings, mimicking the effects of nicotine or blocking the effects of nicotine.

Nicotine Replacement Therapy including patches, gum and lozenges.
Buproprion (Zyban)
Varenecline (Chantix)
Other Resources available:
1-800-QUIT-NOW
www.quitline.com
www.becomeanex.org

Do the Math!

You could smoke a pack a day for a year or you could take your family on vacation ($3,285 at $9/pack) or buy a big screen TV and a laptop computer.
You could smoke a pack a day for five years or you could buy an economy car or send a kid to community college for one year including books and maybe even meals. You could smoke a pack a day for ten years or use your imagination about what you could do with more than $30,000!

Download A Healthy Weight/Healthy Weight Chart

Healthy Eating

What we eat affects our health in so many ways. Eating healthy can reduce the risk for many common chronic diseases including:

1. heart disease,
2. high blood pressure
3. diabetes
4. osteoporosis
5. certain cancers,
6. being overweight or obese

Dietary Guidelines for Americans

Key recommendations for healthy eating:

1. A plant-based diet that includes lots of fruits, vegetables, whole grains and nuts.
2. Lean protein such as fish, lean meat, beans and legumes.
3. To limit sugar intake.
4. Healthier fats vs. saturated fats.
5. To limit sodium intake
6. To consume adequate fiber.
7. To practice food safety during food handling.
8. Drink alcohol in moderation, if at all.

Balance, variety and moderation are key principles of good nutrition.

"I want to eat better, but I don't know where to start."

It can seem overwhelming to make changes around eating habits because it involves cost, availability, cooking styles and abilities, knowledge of food and food preparation, frequency of eating out, family members with different food preferences and so much more.

A good place to start is to keep a record of what you eat for a few days. Write down everything you eat and drink and when and where.

Take a look at it. What do you think could be changed to make you healthier? Talk to your PTHA dietitian, read nutrition information from good sources. Take small steps to improve your habits.

The Plate Method

Here is a simple tool to help you find a healthy balance and watch your portions.

Add a glass of skim milk and piece of fruit. For breakfast, skip the

vegetables and do the rest.

Here are ideas of small steps you can take to eat better:

There are many places to get good idea and new recipes or track and evaluate your dietary intake.

Check out these helpful websites: