Advice on a healthier New Year for you, your family

Whether or no you're one who makes new year's resolutions, here are some things to think about to make the new year a healthier one for you and your family.

H -- Health. Ralph Waldo Emerson said "The first wealth is health." Make your own health a priority this year. Health should be more than the absence of disease. Read on for tips to help you really feel good.

A -- Attitude. A positive attitude may not cure a disease. However, thinking positive can help you deal with misfortune, make the most of your situation and enjoy life more.

P -- Physical activity. According to the U.S. Department of Health and Human Services 2008 Physical Activity Guidelines for Americans the most health benefits occur with at least 150 minutes a week of moderate intensity physical activity, such as brisk walking. Mark your calendar -- the Walk Kansas program will kick-off March 7.

P -- People. Numerous studies show that social networks, whether formal (such as a church or social club) or informal (such as meeting with friends), make people less vulnerable to ill health and premature death.

Y -- Your body. Schedule physical checkups as needed -- eyes, teeth, mammogram, colonoscopy, general physical, etc.

N -- No! Rather than taking a time management class to learn to manage your "to do" list, consider making a "don't do" list. Doing less may allow you to spend time doing more for your health and happiness and that of family and friends.

E -- Eat healthy. MyPyramid recommends making smart choices from every food group. Smart choices are foods with the lowest amounts of solid fats or added sugars, such as fat-free (skim) milk instead of whole milk and unsweetened rather than sweetened applesauce. Also consider how food is prepared. Chose skinless baked chicken instead of fried chicken and fresh fruit instead of a fruit pastry.

W -- Waist size. Your waistline may be telling you that you have a higher risk of developing obesity-related conditions if you are a man whose waist circumference is more than 40 inches or a non-pregnant woman whose waist circumference is more than 35 inches. Excessive abdominal fat places you at risk for developing obesity-related conditions, such as Type 2 diabetes, high blood cholesterol, high triglycerides, high blood pressure, and coronary artery disease. Consult with your health care provider to develop a plan for losing weight.

Y -- Your hands. Handwashing is one of the most important ways to prevent the spread of infection and illness. Wash well and frequently using soap and warm water. Rub hands together for 15-20 seconds, the time it takes to sing the ABC song.

E -- Enough sleep. An Irish proverb says "A good laugh and a long sleep are the best cures in the doctor's book." Cutting back on other activities rather than cutting back on sleep may be an effective way to enhance the quality of life.

A -- Avoid portion distortion. Rather than worry so much about "what" you eat, consider "how much" you eat. Downsize portion sizes. Serve food on smaller plates. Eat from plates and bowls rather than packages and bags, so you see how much you're eating.

R -- Reading materials. Mark Twain said "Be careful about reading health books. You may die of a misprint." Consider the source before starting a new drastic diet or exercise plan. Beware of plans that promise quick, dramatic results or charge large fees for consultations, equipment or supplements.

Wishing you a healthy and happy new year!

(Adapted from Food Reflections, Alice Henneman, University of Nebraska Lincoln Extension.)

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720 or aludlum@ksu.edu.