{ “Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny.” Ghandi Healthy Habits Begin Today

Habits Can be Good or Bad…… An Acquired pattern of behavior that takes about 2 ½ weeks to become a routine.  Get at least 8 hours of sleep  Eat a variety of nutritious foods daily  Start with a Healthy Breakfast  Exercise at least 30 minutes a day  Practice illness & injury prevention  Take positive risks  Develop positive relationships  Avoid Alcohol & Drugs Habits

Sleep Allows the Body to Restore & Recharge itself  Create a sleep schedule & stick with it  Avoid caffeine after 4  Exercise daily, but not within 3 hrs. of going to bed  Create a relaxing routine. Avoid bright lights, & electronic screens like TV's & computers  Set a cut-off time for socializing by phone or internet  Avoid eating or drinking large quantities before going to bed Catch Your Zzzz’s

Moderation Is Key……. You can’t deny yourself a treat here & there!! Good Nutrition Vegetables 2 ½-3 C Squash, Corn, Broccoli, Tomatoes Fruits 1 ½-2 C Apple, Orange, Banana, Strawberries, Blueberries Milk 3 C Low-Fat Milk, Yogurt & Cheese Meat/BeansAlmonds, Walnuts, Eggs, Chicken, Lean Beef, Fish Grains 6-7 OzWhole Wheat Bread, Oatmeal, Brown Rice Fats/Oils 5-6 tsp Fish, Nuts, Seeds, Vegetable Oils (Not Butter, Margarine or Lard Sugar Less than 8 tsp Fruits & Milk which have natural sugar

 Leaves you feeling tired & irritable  Controls weight by jump-starting your metabolism  Can lead to overeating later in the day  Gives you an edge in school by improving memory, concentration & attention span Skipping Breakfast Sucks…

 Controls weight by burning calories  Builds muscle strength  Improves cardiovascular & respiratory fitness  Strengthens bone mass  Lowers blood pressure  Relieves stress & anxiety  Improves self-esteem Daily Exercise… Get 30 minutes a day!!

 Aerobic exercise such as running & jumping rope improves the heart & lungs  Muscle Strengthening activities such as lifting weights & push-ups develop lean muscle mass  Bone Strengthening activities fortify bones by making them work against force (usually the ground)  Increase flexibility by stretching daily Get Fit, Add Variety!!

 Use proper safety equipment  When doing outdoor activities, go with a friend who can help if something goes wrong  Avoid alcohol & drugs  They are harmful to the body & brain  Increases risk of accidents, injury & sexual assault  Can lead to addiction – a state of being physically or psychologically addicted on something Don’t Get Hurt!! lol

 Social Risks  Meeting new people outside of one’s comfort zone  If you don’t, you would never make a new friend or discover something FUN!!  Emotional Risks  Involves putting our feelings on the line& makes us emotionally vulnerable to gain trust  Physical Risks  Pushing the body & physical skills to new levels  Attempting new activities without the proper instruction could turn a positive risk into a negative risk Take Positive Risks

 Trust is a Cornerstone  Open Communication… To be able to say what is on your mind  Mutual Respect means that you value each other  Boundaries can be physical or psychological  Sometimes we crave acceptance & friendship so much that we might overlook signs that a relationship is hurtful ;-(  If you go against your values, you should distance yourself from that person  NEVER include physical or verbal abuse Developing Healthy Relationships