America's Healthiest Mom - Family Fit Lifestyle
Jyl Steinback
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January - National Diet Month
Women's Healthy Weight Day (22nd)

Tip: Mind-consuming, time-consuming dieting's a chore
Tasteless food and hunger pains do sound like such a bore
Down with counting calories, cholesterol and fat
Commit to HEALTHY LIVING, make it simple, just like that!

Ten Commandments of Healthy Living
1. Thou shalt not starve thy body!
2. Thou shalt learn about the laws of fat, reduce daily fat intake to 20%
and read nutrition labels carefully to detect hidden fats.
3. Thou shalt eat more fruits and vegetables for fiber, antioxidant
vitamins A and C , potassium and other vital nutrients to reduce the risks of
cancer and maintain healthy blood pressure.
4. Thou shalt drink more water for low-calorie, fat-free energy boosting
weight control.
5. Thou shalt eat smaller and more frequent meals to maintain steady
insulin levels and keep the fat cells under control.
6. Thou shalt eat more potatoes, beans, rice and bread the old-fashioned
way without the butter, margarine, or cheesy additions!
7. Thou shalt become acquainted with new spices for fabulous healthy-living
flavor without the fat, cholesterol or sodium.
8. Thou shalt give up one television sitcom each day and MOVE thy body!
9. Thou shalt not be fooled by fad diets that offer quick results instead of
healthy living habits.
10. Thou shalt not DIET!!!

February - American Heart Month (1998 campaign will focus on cardiovascular disease and its impact on women)

• Women's Heart Health Day (1st) - promote awareness that heart disease is the No. 1 killer of American women-over 240,000 women die of heart disease each year, 5 times the number of women who die from breast cancer.

Tip: Walk it off five times a week for healthy bones and heart
For thirty minutes more or less is quite a healthy start.
If you can't do thirty minutes, it's really quite okay,
Just break it down to mini walks you take throughout the day!

Reduce your risk of heart attack and osteoporosis with a 30-minute walk just three to five times a week. Cut your chances of dying prematurely by two-thirds and drop as
much as 18 pounds a year! If you can still talk, it's the pace for a walk!

March - National Nutrition Month

Tip: Make one simple change each day of the month
And stick with the changes you make
It only takes two weeks for habits to form
So think of the strides you can take.
Preserves on your toast not the butter
Eggs, just leave out all the yolks
Tuna without all the mayo
Makes happier and healthier folks.

Start the month off with a food diary-write down everything you eat or drink,
when you eat it and how you feel before and after (hungry, bored, lonely,
tired) you eat. Divide your paper into five sections each day-one for each
food group (grains, pasta and breads; vegetables and fruit; dairy products;
protein; fats, sweets and oils). Put a "mark" in each column for every
serving-tally up your score each day and see where you may be lacking or
overdoing it a bit. Don't overwhelm your body or your mind-slow, simple
changes make for lifelong, healthy habits.

April - National Humor Month
Stress Awareness Month

Tip: "Once you find the humor in a situation, you can survive
it." (Bill Cosby)

Goofy giggles, charming chuckles, lilting laughter
Simple smiles wipe the stress from your face
Tell a joke, read a riddle, watch a sitcom
Take some time just to slow down the pace.
Be aware of the signs you are stressing
Call a friend or a relative you like
Maybe cuddle with your favorite little puppy
Take a stroll or a long mountain hike.
Pull the weeds, mow the grass, clean a closet
By yourself? Close your eyes, breathe in slow
Watch the stars or the perfect evening sunset
Stop the stress, it's okay if you have to say "NO!"

May - Better Sleep Month (emphasize the importance of good sleep and the
relationship between sleep, health, fitness and well-being)

Women's Health Care Month (increase awareness of women's health concerns such as heart disease, cancer, arthritis, osteoporosis, bone fractures, depressionand alcoholism with an emphasis on prevention strategies)
National Drinking Water Week (May 3-9)
National Osteoporosis Prevention Week (May 10-16)-beginning on Mother's Day

Tip: Let's Take Heart...more women die of heart disease every year than from
all the cancers combined. Two-thirds of those who die suddenly of heart
attacks had no previous symptoms so the key to attacking heart disease is
PREVENTION! Follow the equation to good heart health.

Not Sleeping Enough? Get the best night of sleep each and every night to
improve energy, job productivity, and moods.
• Set a goal to go to bed and get up at the same time each day.
• Make sleep a priority!
• Steer clear of caffeine or other stimulants that "naturally" keep you awake.
• Take a warm bath or shower before bedtime.
• Exercise regularly.
• If you must eat something, keep it light!
• Drink a glass of warm milk to stimulate the brain's relaxing hormones.
• Try herbal teas for natural sleep inducers.
• Read a little to clear your mind.
• Schedule relaxation time into your day-make an appointment with yourself.
• Pay attention to heavy eyelids-they're trying to tell you that you NEED

June - National Hug Holiday Week (June 7-13)
Fresh Fruit and Vegetable Month

Tip: Reach out and give a hug today, tomorrow, forever for a healthy heart!

'Tis the human touch in this world that counts,
The touch of your hand and mine,
Which means far more to the fainting heart
Than shelter and bread and wine;
For shelter is gone when the night is o'er,
And bread lasts only a day,
But the touch of the hand and the sound of the voice
Sing on in the soul alway.
(by Spencer Michael Free)

Increase your time in the produce section to up your intake of Vitamin C and beta-carotene for healthy living!

1. Fight cholesterol-Vitamin C improves HDL levels, wiping out some of the
cholesterol from your bloodstream. Eat raw onions and garlic to lower total
cholesterol levels and raise protective HDL (high density lipoprotein),
decreasing the risk of cardiovascular disease.
2. Reduce the risk of colon cancer, stomach cancer, cancer of the mouth,
larynx, throat, and esophagus with a diet rich in beta-carotene.
3. Boost immunity by elevating glutathione (a natural antioxidant in the blood
to boost immunity).
4. Reduce the risk of stroke-women who eat at least 5 carrots a week are 70%
less likely to suffer a stroke than are those who eat carrots once a month.
5. Provide a low-fat source of iron and calcium with fruits and vegetables.
6. Improve digestion
7. Control sugar levels.
The Lucky 13: celery, cabbage, broccoli, (dark) leafy greens, peas, apples,
pears, prunes, tangerines, strawberries, carrots, sweet potatoes, and beets


Tip: Don't say "NO" to exercise just because it's hot outside. Beat the Heat
- Keep it Cool for a safer summer workout!
* For hot weather workouts, choose clothes with fabrics that draw moisture
away from your body (Best choice: cotton). Stick with lightweight, light-
colored and loose-fitting clothing to reflect the sun's rays.
• Wear a hat to deflect heat!
• Wear sweatproof sunblock!
• Give yourself time to acclimatize to the heat-start off slow and build up
the pace.
• Rest for at least 10 minutes every 45 to 50 minutes.
• Don't forget the water-before, during and after workouts to maintain healthy
hydration. Drink 2 cups within an hour before your workout, another cup 15
minutes before, ½-1 cup every 15 minutes during your workout, and another ½-1
cup when you've finished exercising. Weight yourself before and after your
workout-for every pound you lose, drink 2 cups of water.
• Don't take salt tablets-they remove essential water from the bloodstream.
• Don't eat just before exercise.
• Schedule heavy outdoor workouts for early morning, when temperatures are
lower. (Avoid exercising from 10 a.m. - 2 p.m.)
• STOP if you are experiencing signs of heat exhaustion: profuse sweating,
rapid heartbeat, and heavy breathing.

August - National Sandwich Month

Tip: Be creative, make a sandwich
For a snack or for a meal
Try a bagel or tortilla
Pita pocket-what a deal.
English muffin or some sourdough
Lahvosh and matzo too

Try some tuna tossed with yogurt
That's a treat for something new.
Some turkey strips with apricots
Or beans just mashed with cheese
Shredded carrots with some raisins
That's a taste that's sure to please.
Make a sandwich, keep it healthy
Leave the mayo off the top
Sandwich meals for busy people
When you don't have time to stop!
What a healthy choice, just stuff it
Protein, carbs, and veggies too
For breakfast, lunch or dinner
A sandwich-it'll do!

• For freshness, wrap sandwiches in waxed paper and overwrap with foil or wrap
in plastic wrap and seal in a ziploc bag.
• Wrap condiments (tomato slices, small containers of fat-free mayonnaise or
mustard, onions, etc.) in a small baggie and add to sandwich just before
eating to prevent "soggy sandwich syndrome."

September - National 5-A-Day for Better Health Week
(September 14-20)

National Cholesterol Education Month
Family Health and Fitness Day-USA
(September 27)-promote the value of health and fitness for families

Tip: Add colorful food to your meals everyday-fight bad LDL from your arteries
that way!

RED, YELLOW, ORANGE, and GREEN are the colorful choices for reducing the risk
of heart attack and stroke in women.
Eat color to reduce cholesterol-bell peppers, tomatoes, strawberries, citrus fruits, and broccoli for Vitamin C (an HDL cholesterol booster); sweet potatoes, cantaloupe,
carrots and mangos for beta-carotene (prevents LDL from clogging arteries).

October - Breast Cancer Control Month (educate women about the
early detection)

National Mammography Day (October 16)
Family Health Month

Tip: 1. Eat a low-fat, high-fiber diet, including 5 servings of fruits and
vegetables each day.
2. Make regular exercise a part of your daily
routine (just 30 minutes each day)
3. Over 40? Schedule mammograms every other year. Over 50? Schedule
mammograms every year
4. Self-exam every month-call a buddy to remind her to do the same.
5. Call 800-1-M-A-W-A-R-E for any questions.

November - National Family Week (November 22-28)

Tip: The family that "plays" together stays together.
Monkey see, monkey do
It's lots more fun
with all of you!
Make exercise and fun a family affair for healthy bodies, minds, and souls.
• Help your family develop a positive attitude toward exercise.
• Boost confidence and self-esteem.
• Encourage sociability and teamwork to enhance self-image.
• Improve concentration and performance at work or school.
• Promote healthy living habits with your family as you improve your
• Play together-ride bikes, rollerblade, take a hike, swim, play basketball,
hide and seek, jump rope, or play hopscotch-the choices are endless. The
activity doesn't have to be structured-keep it fun to stay fit!

December - You Can Survive this Holiday Season with Happiness, Joy and Healthy Choices!

• Plan it out! If you know you're going to party, eat "smart" throughout the
• Eat a small healthy snack before you go to a party.
• Drink an 8-12 ounce glass of water before you leave to stave off hunger
• Visualize chips and dip, fried foods, or pastries on your thighs, hips, etc.
It might be easier to make a better choice.
• Wear clothing that may be a little snug around your waist.
• Alternate a glass of sparkling water with every glass of alcohol you
Holiday time is all about sharing, celebrations, and good spirits - give it an extra special touch of HEALTH!