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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1"><b>
<font face="Verdana" size="4" color="#000000">Obesity, Wellness, Healthy
Lifestyle, Blah Blah Blah!</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1">
Needham Times due April 26, 2006<br>
Ruth Griffin, RD, LDN<br>
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<p align="center"><a href="BOHEatWellBeFit.htm">Eat Well/Be Fit</a><!--mstheme--></font></td>
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<p class="MsoNormal" align="justify" style="margin: 1 5"> </p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">We are bombarded with messages about
overweight and obesity in our country! You can see something about this
growing crisis in the paper, news and magazines every day. The experts
call this an epidemic: �the next generation of Americans may be the
first to have a shorter lifespan than their parents, chiefly because of
their growing weight and sedentary lifestyle.� Scarey, isn�t it?
</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Trying to change your lifestyle can be
overwhelming. But, when you break it down, it�s actually quite simple.
</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Weight is maintained by balancing ENERGY
IN (calories) to ENERGY OUT (activity). We tend to have difficulty
eating more of the �nutrient-dense food� because so much junk food is
available, portions are so big, advertising for the �bad foods� can be
very compelling, the fat and sugar taste so good, the �convenient� items
are higher in fat and sugar, the fresh foods are more expensive, blah
blah blah!</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Getting enough �exercise� is a challenge
because: it�s faster to drive than walk, we have no time, the weather
is crummy, it�s a chore, it hurts, it�s not fun, blah blah blah!</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Those of us who are maintaining a healthy
weight, are eating well, and are physically active, have �gotten the
wellness message� somewhere, sometime in our lives. This usually
happens in our families, as we grow up�.or by being inspired and
educated somewhere along the way, and then figuring it out on our own.
When we �have our act together� it becomes easy and it feels GREAT! Eat
Well, Be Fit. Balance it! I wish this for everyone! </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">So, what are we doing in Needham to help?</font></p>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana"><u><font size="2">Needham�s Eat Well Be Fit
</font></u><font size="2">committee is a group of people
representing various community groups like the health department,
the schools, hospitals, YMCA, medical professionals, and who are
committed to education Needham families about nutrition and
wellness. </font></font><!--mstheme--></font><!--msthemelist--></td></tr>
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<font face="Verdana"><u><font size="2">Needham School District</font></u><font size="2">
is developing a �Wellness Policy� to guide school practices that can
impact a child�s health. The components of the Wellness Policy will
address nutrition guidelines for all foods served on campus, the
amount and content of nutrition education in school, the amount of
physical education at school, and the amount of physical activity
during and after the school day. Needham Schools are committed to
wellness, as indicated in the District�s system-wide goal, �To
establish, implement, and assess community and school practices that
respond to the wellness needs of Needham students and staff�. A
good variety of healthy food options are available in every school
cafeteria, including lots of fresh fruits and veggies. Check it
out! </font></font><!--mstheme--></font><!--msthemelist--></td></tr>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"><u>What are you doing at home?</u>
Like it or not, home is where the guidelines and patterns for living
are learned. Assess your family�s wellness ways. Aspire to live
the �5-2-1, almost none� way, which is: 5 servings of fruits and
vegetables daily, 2 hours maximum� screen time� per day, 1 hour of
physical activity per day, and �almost no� soda. Take baby steps
toward this goal. </font><!--mstheme--></font><!--msthemelist--></td></tr>
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<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2">Here is a list of 10 things you can do to
take those baby steps. Try picking ONE thing to do each week for a
series of 10 weeks. Write it on your calendar, and just do it!</font></p>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<ol>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">Take a
trip to the produce section of the grocery store. Are there a
couple of fruits and vegetables you haven�t purchased in awhile?
Buy something and try it. </font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">Get up
10 minutes earlier than usual and put on some fun walking clothes.
Go out and walk for 10 minutes EVERY day, no matter what, before you
start the rest of the day. (It just might become longer, because you
like it so much!)</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">Keep a
food log for 2 or 3 days; EVERYTHING you eat and drink, including
amounts. Are you eating 5 fruits and vegetables per day? What else
do you see?</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">In the
produce section, buy MORE fruit than you think you need. Make it
available at home and see if it gets eaten! (I think I know the
answer).</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">Plan
the dinner menus for the whole week at once. Include a vegetable
and a fruit for each dinner meal. It�s nice to have it all planned.
Follow it.</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">Keep a
TV / computer �screen time� log for each member of the family for
the week. How do you compare to the recommended max of 2 hours per
day?</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">While
you watch TV, lie on the floor and do some sit ups, leg lifts, or
push-ups- anything. Just move a little while you watch.</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">Have a
family dinner and talk about the principles of �5-2-1-almost none�,
and what gets in the way of living a �5-2-1-almost none� lifestyle.</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">Call a
friend and do an �activity date� a few times in the week.</font></span></li>
<li>
<p class="MsoNormal" style="margin: 1px 5px" align="justify">
<span style="font-size: 14.0pt"><font face="Verdana" size="2">For
one week, read the nutrition label of everything you eat.
Especially look at calories, fat, and fiber. It�s good to be aware.</font></span></li>
</ol>
<p class="MsoNormal" align="justify" style="margin: 1px 5px">
<font face="Verdana" size="2"> </font></p>
<p align="justify" style="margin: 1px 5px">
<span style="font-family: Verdana"><font size="2">One good thing leads
to another. You�ll be further along on your way to Wellness and a
healthier lifestyle. JUST DO IT! Be Well! You�re terrific! Go, go,
go! Blah blah blah!</font></span></p>
<p class="MsoBodyText" align="justify" style="margin: 1 5"> <o:p><!--mstheme--></font></td>
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