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T O P T E N 43

2

6

5

7

9

Remind yourself about the ugly

side of smoking on your body and on

loved ones.

Replace a smoke break with a walk, a trek up and down stairs, or resistance

exercises.

Seek encouragement

from someone who has quit successfully.

Avoid spending time with smokers or where smoking is permitted.

Breathe deeply: Focus on the fresh, clean air that’s filling your lungs.

Relax more and manage stress by taking time for calming activities.

8

10

Pinpoint your triggers,

write them down and be ready to

counteract.

Get busy: Play a game,

organize a closet or play with

the kids.

1 Check into quit-smoking methods with your health care provider’s help.

© 2009 Oakstone® Publishing, LLC, dba Personal Best® • All rights reserved.1-800-871-9525 • www.personalbest.com

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Keep alternatives on hand (sugarless gum, hard candies, a diversion activity).

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T O P T E N

43

6

5

79

Defeat financial

problems: Distinguish between

wants and needs, and live on a budget.

Get in touch with your

feelings, and find positive ways

to channel negative energy.

Live with a healthy work/life balance, and then learn to be at peace with yourself.

Find a sense of purpose and satisfaction by volunteering.

Eat a balanced diet and keep

fit with daily exercise.

Find strength among others who have had life experiences similar to yours.

810

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and friends who are positive

and good-natured.

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saying “no” to the nonessential and

asking for help.

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1Build on your abilities, accept your weaknesses and do the best with what you have.

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1T O P T E N

3

45

79

Eat breakfast; a lean protein,

whole grain and fruit, not overly

sweet cereals or pastries.

Allow an occasional splurge — in the long run, it’s unlikely to get you off track.

Have smaller meals throughout the day to keep your blood sugar steady.

Ask your health care provider if

medication could be causing you to overeat.

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Eat slowly; it takes 20 minutes for your brain to receive the “full” signal.

Get enough sleep; hormones released during slumber help control your appetite.

Make each bite better by using

spices and other good flavors in your cooking.

Choose filling, high-fiber and water-rich

foods (produce, beans, whole grains, soups). 6

Eat when you’re

hungry, not when you’re feeling stressed or bored.

2Distract yourself during cravings by keeping busy — take a walk or talk to a friend.


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1T O P T E N

3

4 5

79

Use a journal as a launching pad for your ideas.

Broaden your perspective; notice at least one new thing on your daily commute.

Sample new foods to teach your taste buds a thing or two.

Take a road trip.

8 10

Read every day; the more you read, the better your retention.

Volunteer to teach; it’s a guaranteed way to learn something new.

Be curious … at work, at play, with friends and

with family.

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and it’s loaded with knowledge.

2

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T O P T E N

4 5

7

9

Get the full benefits by doing it all: aerobics, strengthening and stretching.

Set reasonable goals and then raise the bar;

vary your activities to stay motivated.

Enjoy exercising; buddy up with a

friend and find an activity you enjoy to beat

boredom.

Rest if you feel pain, fatigue, dizziness or shortness of breath.

8

10

When stretching,use controlled movements until you feel muscle tension; then hold before you slowly release.

Start slowly and gradually work toward higher intensity.

6

Before beginning, ask your health care provider what’s safe and good for you.

Drink water frequently to prevent

dehydration.

Don’t hold your breath; breathe in and out through each move.

End each workout with a cooldown — a light version of your activity or just walking.

312

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© 2009 Oakstone® Publishing, LLC, dba Personal Best® • All rights reserved.1-800-871-9525 • www.personalbest.com PC 61590

work toward higher intensity.

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T O P T E N

4

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6

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79

Take extra precautions or avoid outdoor activities when UV rays are strongest (10 a.m.-4 p.m.).

Apply sunscreen frequently;

use a minimum SPF of 15 (30 or more for better

protection).

Notice changes: Suspicious spots, changing moles and growths — they can develop anywhere, even on the soles of your feet!

Schedule an annual skin check with your health care provider.

Ask your pharmacist if sun exposure while taking medication will cause a reaction.

Protect yourself from UV exposure

through your car windows and

on cloudy days.

Protect your eyes with wraparound

UV-protective sunglasses. 8 10

Seek shade under an

umbrella, tree or canopy.

Shade your face, ears and

neck with a wide-brimmed hat.

Skip the white T-shirt; a thin shirt provides little protection from the sun’s rays.

Sun SenseandSkin

Protection


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T O P T E N

4 5

7

9Beware of dietary supplements; check with your health care provider first.

Build muscle with strengthening

exercises twice a week

(hand weights, resistance

bands, yoga).

Find out your calorie allowance; it’s based on your age, gender and

physical activity level.

8

Balance energy in (from foods and beverages) with energy out (physical activity and exercise).Nibble on healthy

snacks often, and eat smaller

meals at mealtime.

Get your health care provider’s OK before increasing your physical activity level.

6

Do aerobic exercises for at least 30 minutes, five days per week.

Don’t skip meals; depriving your body of food actually slows your metabolism.

2 3

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saving devices and work your body instead.

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T O P T E N45

7

9

Keep an apple in

your purse, backpack or

duffel bag.

Hide broccoli or spinach under the

cheese on pizza.

Puree carrots, sweet potatoes or yams and add them to tomato soup.

Choose low- or no-sodium canned

vegetables and fruit packed in its own

juice, or rinse fruit packed in

syrup before eating.

8

10

Mix milk and cheddar cheese over medium heat and serve over broccoli or cauliflower.

Add sautéed spinach to scrambled eggs, burritos or spaghetti sauce.

Keep fruits and vegetables front and center, ready to eat when you are.

Pick from fresh, frozen or canned fruits and vegetables.

Buy plain yogurt and add frozen or fresh

mixed berries.

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T O P T E N

34 5

7

9

Talk to your health care provider if you experience unusual symptoms.

If negativity, anxiety and depression are keeping you from enjoying life, get professional help.

Get good sleep (7-8 hours); if you

have persistent sleep problems, talk

to your health care provider.

Make exercise

and physical activity a way of life.

8 10

Strike a healthy work-life

balance so that you’re not

stressed-out.

Take time daily to decompress and relax before bedtime.

Limit alcohol use to no more than 1 drink

per day for women, 2 for men; if you

smoke, quit.

Get to know the preconditions: borderline ranges for developing high blood pressure, high cholesterol and diabetes. 6

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2

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4

5

9

If you weigh more than 30 percent above your ideal body weight, take steps to get healthy and fit, and reduce calories.

Determine your risk factors

with your health care

provider’s help.

Talk to your provider if you’re a woman taking birth control pills or hormone therapy (may raise risk).

8

10

If you smoke, talk to your health

care provider about quitting.

Manage stress to help control blood pressure

and other stress-related risk factors.

Find out from your provider if atrial fibrillation (AF) is a problem for you; it’s a heart condition associated with stroke.

6

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T O P T E N4

5

7

9

Keep quality snacks on hand: lean proteins, fruits, vegetables and whole grains.

Get much-needed roughage

from fiber-filled fruits, veggies, whole grains,

peas and beans.

Read labels to compare ingredients, calories, fat, sodium, cholesterol and sugar.

For lunches, use leftover baked or grilled meat, poultry, or fish to dress sandwiches on whole- wheat bread.

810

Save fattening temptations for an occasional indulgence rather than a regular event.

Pad sandwiches with a variety of colorful vegetables; add flavor with low-fat dressing or mustard.

6 Make fruits or vegetables about half of what you eat

at every meal.

Stay within your daily

calorie allowance;

keep track of what you eat and drink daily.

Cook healthy dishes; some planning

and a shopping list can make

wholesome meals easier.

2 3Eat meals at about the same time each day (avoid eating very large meals and skipping meals).

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T O P T E N

45

7

9

Don’t leave home without a healthful breakfast — just juice and coffee won’t suffice.

Accept that changes in the workplace are normal, not threatening.

Focus on solving problems rather than

getting mired in negativity and

complaints.

Clear your work area each day, and plan for the next day.

8

10

Identify stress

triggers, and know how to counteract before getting

upset or angry.

Pack energizing snacks (yogurt, cheese, popcorn, fruits, vegetables, peanut butter).

Close your eyes, breathe deeply and imagine a scene that makes you feel good.

Limit caffeine, which can make you edgy and nervous (drink water throughout the day instead).

Take a break from your work

area when it is permitted.

2

Ease tension with 30 minutes of daily exercise and

light stretching.

6

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