Manual for
Sound LIVING
BEING HEALTHY - MY WAY
THE GUIDE TO HEALTHY LIVING
THIS GUIDE SHOWS YOU:
What a sound living objective is.
Pages: 1 - 2
Approaches to have great sustenance.
Pages: 3 - 9
New activities and development thoughts.
Pages: 10 - 13
Approaches to like yourself.
Pages: 14 - 16
The can offer you some assistance with having a solid life,
be dynamic, eat sustenance that is beneficial for you and feel OK about
yourself. Utilizing the aide will offer you some assistance with creating your own
furthermore, an arrangement for activity.
Manual for Healthy Living
solid living objective
Step by step instructions to USE THIS GUIDE:
1. Perused about approaches to deal with yourself
2. Discuss what is critical to you.
3. Removed the last page and fill in with your arrangement.
4. Post it in a spot you will see it regular.
Grain
OJ
Critical NOTE: Always get some information about
what is ok for you before you start any sustenance or activity arrangement.
Assume responsibility OF YOUR HEALTH
Acting naturally DIRECTED:
Being a self-coordinated individual means taking
charge of your own wellbeing. Consider how
you need to feel, get backing and make an arrangement
so you can do the things that are imperative to
you.
An is your own thought
about how you need to feel and the things
you need to do as such you feel great.
Require some investment and consider what is imperative
to you about your wellbeing.
Pay consideration on how you need to feel and
what sorts of things you need to do.
A HEALTHY LIVING GOAL:
What is a sound living objective?
solid living objective
How would you bring home the bacon objective?
Wellbeing?
FEEL?
Needs?
FUN?
YOUR HEALTHY LIVING GOAL
THINK (Set the Goal)
Arrangement (Take the Steps)
DO (Make it Happen)
What is imperative to me?
How would I like to feel?
Is there anything extraordinary I need to do?
The strides you have to take to make your
happen.
What you will improve and be
solid. This is a vital piece of your
arrangement since it implies you will make a move.
solid living objective
Numerous individuals use Think, Plan, Do to help them set
objectives and find a way to be effective and solid.
Recognize WHAT YOU ARE EATING
A sustenance journal is a diagram where you compose
down what you eat and drink. Keep a
nourishment journal for 2 days. Chat with a companion
about what you ate, and if the nourishment
decisions will offer you some assistance with becoming more advantageous.
Did you require all the nourishment? The sustenance journal
will help you when you make your sound
living arrangement.
Nourishment DIARY
Breakfast
BREAKFAST
LUNCH
Supper
Nibble
Juice Fruit Cereal
Plate of mixed greens Fish Fruit
Plate of mixed greens Fruit Sandwich
Granola Yogurt Fruit
Bar
Glass of
1 container
1 container
Sound FOOD IDEAS
Sound FOOD IDEAS:
Vegetables:
Protein:
Starch:
carrots green beans
meat chicken fish
bread pasta rice
Great QUESTIONS TO ASK YOURSELF
Am I truly eager?
Am I truly parched rather than hungry?
Would drinking water improve me feel?
Would I truly like to eat or need something else?
Practicing good eating habits
When you eat sound nourishments you feel better, have more
vitality, can get more fit and move less demanding. Eating
sound nourishments is a method for dealing with yourself.
WATER
?
WATER
5
A GOOD IDEA - A PORTION CONTROL PLATE
MEASURING YOUR FOOD:
Simple WAYS TO MEASURE SOME FOOD:
:
One teaspoon
One tablespoon
3 oz. of meat
1 container
Think about your plate as a clock. Between 12
what's more, 3 is for starch [
], somewhere around 3 and 6 is for
protein [ ]
furthermore, the part between the 6 and 12 is
for vegetables.
Knowing the amount you eat is a decent approach to shed pounds or
stay fit.
= top of your thumb to the
to start with knuckle
= your entire thumb
= a deck of cards
= a tennis ball
samples: potato,
rice, pasta
samples: meat, chicken, fish
Consider the amount you eat at every dinner. Putting a
little amountof foodonyourplatecanhelpyoueatless.
THE RIGHT PORTION
12
6
9 3
Starch
Protein
Vegetables
MY PLATE
6
EATING ONE PORTION
ONE PORTION
Nutty spread one tablespoon
Spaghetti one glass
Oat
Margarine one teaspoon
Steak 3 Ounces
Biscuit 3 crawls wide
Samples of the right partition, which implies servings of
nourishment, at one time that the greater part of us such as to eat.
1/4
1/2
3/4
1CUP
3
oz
0 1 2 4 5 6 3
7
Great EATING IDEAS
WATER
Television
+ =
Use littler bowls or plates for your suppers.
Turn off the TV when eating.
Quit eating when you feel full.
Offer with a companion
: Try water or tea
rather than espresso or pop.
: Cutupfreshvegetables, organic product,
singleportionlowcaloriesnackorcookiepacks.
: A wheat biscuit rather than a
doughnut; popcorn rather than peanuts; soup and
serving of mixed greens rather than a burger and fries.
Thinkof somethingyoulikethat
isgoodforyou, addanewfoodthatyoualso
like. Nowyouhavesomethingnewtoeat.
NEW HABITS
Enjoy a refreshment reprieve
Nibble thoughts
Attempt another sustenance
I like Plus One:
Wafers
popcorn
TIPS AND TRAPS
Take as much time as necessary, eat slower.
Attempt natural product as opposed to drinking organic product juice.
Drink more water less pop.
Listen to your body and stop when you are full.
Eating too rapidly.
Eating when you are full.
Sitting in front of the TV while eating.
Eating super size fast food.
WILLY'S STORY
THINK:
Arrangement
DO:
Willy asked himself:
Willy chose he needed to attempt fish.
Willy made a move.
What sort of fish would I like to attempt?
Where do I purchase it?
How would I cook it?
:
Go to the store, select a bit of fish.
Approach a companion for a decent formula.
Request cook the fish.
I went to the store with my cash.
I purchased the fish I needed.
I got help and attempted another formula.
I preferred it!
Willy's Goal: "I need to get more fit and eat more
fish to be solid."
Great MOVES
BEFORE YOU START AN EXERCISE PROGRAM, KNOW
HOW YOU FEEL NOW, THEN HOW YOU WANT TO FEEL.
Listen to your body and how you feel when you:
Would you like to accomplish more exercises?
Stand
Move
Twist
Sit
Development AND EXERCISE HELPS:
Have more vitality.
Diminish stress.
Keep up a sound weight.
Look and feel great.
180
11
Works out
Begin NEW HABITS:
Walk when you can
New development:
I like Plus One:
: Try strolling increasingly and
utilizing stairs rather than lifts.
Attempt better approaches to move and
stretch when you sit, rests or stand.
Think about an activity you
like, then include another thought. Request support.
EXERCISE IDEAS FOR HOME:
Do tasks listening to music
Dust Vacuum Mop
Use filled water bottles for weight lifting
+ =
WATER
WATER
DUSTER
Splash
12
THINGS TO TRY AT HOME
Exercise with a companion.
Do practices you like.
Make your own activity objective.
Supposing it is too difficult to do works out.
Never attempting.
Attempting without direction and backing.
TIPS
TIPS
TRAPS
Objective
TAKE
THE
STAIRS
13
THINK:
Arrangement:
DO:
Miguel considered what's vital to him.
Miguel makes a move.
What days and times am without i to work out?
What would it be advisable for me to do and where will I work out?
Who would I be able to request that go along with me?
Request an activity arrangement from an expert.
Utilize my schedule to set times to work out.
Discover an activity mate to go along with me.
Discover an exercise center and mastermind transportation.
Timetable to practice three times each week.
Organize transportation the day preceding.
Take after my activity arrangement.
Play around with an activity mate.
Miguel connects for backing.
MIGUEL USES THINK, PLAN, DO
Miguel's Goal: "I will likely have a timetable for my
exercise program. I need to have a
normal time to practice so I can
keep up my quality.
Great THOUGHTS
Keep in mind,
Segment Control
Do
Works out
You Like
Think Positive
Contemplations About
Yourself
Great TIPS
This task is subsidized to some degree by L.A. Care Health Plan to enhance the wellbeing and health of individuals with handicaps. L.A. CARE
Wellbeing PLAN
FEELING GOOD
EAT NI G
EXERC SI E
Oat
OJ
Oat OJ
Having positive contemplations and activities help you sit tight
concentrated on dealing with yourself.
A few IDEAS TO TRY:
I had
a decent
day
Keep a journal of your advancement and how you
feel.
Put rousing considerations in a spot where you
will see them.
Get support when you have to converse with somebody.
Contemplate or take couple of minutes to consider
great things you have done.
Listen to quieting music you like.
Encompass yourself with constructive individuals.
You don't need to do only it.
An uplifting state of mind pulls in positive companions.
Pioneers clear the street for others to take.
Not supposing you can do it.
I can't discover how to accomplish something.
I won't have my own particular options.
TIPS AND TRAPS
15
TIPS
TIPS
TRAPS
?
Eatery
Eatery
16
Eugenia's Goal: "I need to like myself.
Some portion of dealing with myself is trusting that I
can do it. I feel great when I make little strides
what's more, I see a distinction by they way I feel."
In what manner would I be able to like myself?
In what manner would I be able to feel quiet and less apprehensive?
What would I be able to improve?
I need to stop the terrible sentiments.
I consider something amusing.
I require some investment to chuckle and unwind.
I get to be mindful that I don't feel great.
I stop what I am doing.
I consider something that was amusing.
I giggle and discuss it.
I am less anxious about things.
Think:
Arrangement:
Do
Eugenia er
Eugenia utilizes amusingness to feel better.
Eugenia makes a move.
Have one scoop of frozen yogurt and skip garnishes.
Free yourself from oily nourishments.
Attempt a plate of mixed greens rather than a cheeseburger.
When you take a transport, get off right on time and walk.
Take a stab at strolling with your family or companions.
You can perform anything on the off chance that you stick to it.
Positive considerations decide your heading.
Making a promise makes your objectives happen.
Take a stab at something new before you say, "you don't care for it".
"I have uplifting news! I didn't drink soft drinks. My Papa was correct. You can't drink a great deal of pop or loads of chocolate and be solid. When I am parched now, I drink more water."
For eating, I eat organic products, serving of mixed greens, chicken, tofu, fish, spinach, meat and rice. I didn't eat cake or dessert for quite a while. Do you like the sorts of nourishment I eat? What are your top choice
sound nourishments? For activity, I strolled in the area three times a week ago. I likewise did a workout while I viewed a film.
Stroll in your neighborhood and meet your neighbors. Run knocking down some pins with your companions. Attempt the YMCA or a
Sound LIVING
THE GUIDE TO HEALTHY LIVING
THIS GUIDE SHOWS YOU:
What a sound living objective is.
Pages: 1 - 2
Approaches to have great sustenance.
Pages: 3 - 9
New activities and development thoughts.
Pages: 10 - 13
Approaches to like yourself.
Pages: 14 - 16
The can offer you some assistance with having a solid life,
be dynamic, eat sustenance that is beneficial for you and feel OK about
yourself. Utilizing the aide will offer you some assistance with creating your own
furthermore, an arrangement for activity.
Manual for Healthy Living
solid living objective
Step by step instructions to USE THIS GUIDE:
1. Perused about approaches to deal with yourself
2. Discuss what is critical to you.
3. Removed the last page and fill in with your arrangement.
4. Post it in a spot you will see it regular.
Grain
OJ
Critical NOTE: Always get some information about
what is ok for you before you start any sustenance or activity arrangement.
Assume responsibility OF YOUR HEALTH
Acting naturally DIRECTED:
Being a self-coordinated individual means taking
charge of your own wellbeing. Consider how
you need to feel, get backing and make an arrangement
so you can do the things that are imperative to
you.
An is your own thought
about how you need to feel and the things
you need to do as such you feel great.
Require some investment and consider what is imperative
to you about your wellbeing.
Pay consideration on how you need to feel and
what sorts of things you need to do.
A HEALTHY LIVING GOAL:
What is a sound living objective?
solid living objective
How would you bring home the bacon objective?
Wellbeing?
FEEL?
Needs?
FUN?
YOUR HEALTHY LIVING GOAL
THINK (Set the Goal)
Arrangement (Take the Steps)
DO (Make it Happen)
What is imperative to me?
How would I like to feel?
Is there anything extraordinary I need to do?
The strides you have to take to make your
happen.
What you will improve and be
solid. This is a vital piece of your
arrangement since it implies you will make a move.
solid living objective
Numerous individuals use Think, Plan, Do to help them set
objectives and find a way to be effective and solid.
Recognize WHAT YOU ARE EATING
A sustenance journal is a diagram where you compose
down what you eat and drink. Keep a
nourishment journal for 2 days. Chat with a companion
about what you ate, and if the nourishment
decisions will offer you some assistance with becoming more advantageous.
Did you require all the nourishment? The sustenance journal
will help you when you make your sound
living arrangement.
Nourishment DIARY
Breakfast
BREAKFAST
LUNCH
Supper
Nibble
Juice Fruit Cereal
Plate of mixed greens Fish Fruit
Plate of mixed greens Fruit Sandwich
Granola Yogurt Fruit
Bar
Glass of
1 container
1 container
Sound FOOD IDEAS
Sound FOOD IDEAS:
Vegetables:
Protein:
Starch:
carrots green beans
meat chicken fish
bread pasta rice
Great QUESTIONS TO ASK YOURSELF
Am I truly eager?
Am I truly parched rather than hungry?
Would drinking water improve me feel?
Would I truly like to eat or need something else?
Practicing good eating habits
When you eat sound nourishments you feel better, have more
vitality, can get more fit and move less demanding. Eating
sound nourishments is a method for dealing with yourself.
WATER
?
WATER
5
A GOOD IDEA - A PORTION CONTROL PLATE
MEASURING YOUR FOOD:
Simple WAYS TO MEASURE SOME FOOD:
:
One teaspoon
One tablespoon
3 oz. of meat
1 container
Think about your plate as a clock. Between 12
what's more, 3 is for starch [
], somewhere around 3 and 6 is for
protein [ ]
furthermore, the part between the 6 and 12 is
for vegetables.
Knowing the amount you eat is a decent approach to shed pounds or
stay fit.
= top of your thumb to the
to start with knuckle
= your entire thumb
= a deck of cards
= a tennis ball
samples: potato,
rice, pasta
samples: meat, chicken, fish
Consider the amount you eat at every dinner. Putting a
little amountof foodonyourplatecanhelpyoueatless.
THE RIGHT PORTION
12
6
9 3
Starch
Protein
Vegetables
MY PLATE
6
EATING ONE PORTION
ONE PORTION
Nutty spread one tablespoon
Spaghetti one glass
Oat
Margarine one teaspoon
Steak 3 Ounces
Biscuit 3 crawls wide
Samples of the right partition, which implies servings of
nourishment, at one time that the greater part of us such as to eat.
1/4
1/2
3/4
1CUP
3
oz
0 1 2 4 5 6 3
7
Great EATING IDEAS
WATER
Television
+ =
Use littler bowls or plates for your suppers.
Turn off the TV when eating.
Quit eating when you feel full.
Offer with a companion
: Try water or tea
rather than espresso or pop.
: Cutupfreshvegetables, organic product,
singleportionlowcaloriesnackorcookiepacks.
: A wheat biscuit rather than a
doughnut; popcorn rather than peanuts; soup and
serving of mixed greens rather than a burger and fries.
Thinkof somethingyoulikethat
isgoodforyou, addanewfoodthatyoualso
like. Nowyouhavesomethingnewtoeat.
NEW HABITS
Enjoy a refreshment reprieve
Nibble thoughts
Attempt another sustenance
I like Plus One:
Wafers
popcorn
TIPS AND TRAPS
Take as much time as necessary, eat slower.
Attempt natural product as opposed to drinking organic product juice.
Drink more water less pop.
Listen to your body and stop when you are full.
Eating too rapidly.
Eating when you are full.
Sitting in front of the TV while eating.
Eating super size fast food.
WILLY'S STORY
THINK:
Arrangement
DO:
Willy asked himself:
Willy chose he needed to attempt fish.
Willy made a move.
What sort of fish would I like to attempt?
Where do I purchase it?
How would I cook it?
:
Go to the store, select a bit of fish.
Approach a companion for a decent formula.
Request cook the fish.
I went to the store with my cash.
I purchased the fish I needed.
I got help and attempted another formula.
I preferred it!
Willy's Goal: "I need to get more fit and eat more
fish to be solid."
Great MOVES
BEFORE YOU START AN EXERCISE PROGRAM, KNOW
HOW YOU FEEL NOW, THEN HOW YOU WANT TO FEEL.
Listen to your body and how you feel when you:
Would you like to accomplish more exercises?
Stand
Move
Twist
Sit
Development AND EXERCISE HELPS:
Have more vitality.
Diminish stress.
Keep up a sound weight.
Look and feel great.
180
11
Works out
Begin NEW HABITS:
Walk when you can
New development:
I like Plus One:
: Try strolling increasingly and
utilizing stairs rather than lifts.
Attempt better approaches to move and
stretch when you sit, rests or stand.
Think about an activity you
like, then include another thought. Request support.
EXERCISE IDEAS FOR HOME:
Do tasks listening to music
Dust Vacuum Mop
Use filled water bottles for weight lifting
+ =
WATER
WATER
DUSTER
Splash
12
THINGS TO TRY AT HOME
Exercise with a companion.
Do practices you like.
Make your own activity objective.
Supposing it is too difficult to do works out.
Never attempting.
Attempting without direction and backing.
TIPS
TIPS
TRAPS
Objective
TAKE
THE
STAIRS
13
THINK:
Arrangement:
DO:
Miguel considered what's vital to him.
Miguel makes a move.
What days and times am without i to work out?
What would it be advisable for me to do and where will I work out?
Who would I be able to request that go along with me?
Request an activity arrangement from an expert.
Utilize my schedule to set times to work out.
Discover an activity mate to go along with me.
Discover an exercise center and mastermind transportation.
Timetable to practice three times each week.
Organize transportation the day preceding.
Take after my activity arrangement.
Play around with an activity mate.
Miguel connects for backing.
MIGUEL USES THINK, PLAN, DO
Miguel's Goal: "I will likely have a timetable for my
exercise program. I need to have a
normal time to practice so I can
keep up my quality.
Great THOUGHTS
Keep in mind,
Segment Control
Do
Works out
You Like
Think Positive
Contemplations About
Yourself
Great TIPS
This task is subsidized to some degree by L.A. Care Health Plan to enhance the wellbeing and health of individuals with handicaps. L.A. CARE
Wellbeing PLAN
FEELING GOOD
EAT NI G
EXERC SI E
Oat
OJ
Oat OJ
Having positive contemplations and activities help you sit tight
concentrated on dealing with yourself.
A few IDEAS TO TRY:
I had
a decent
day
Keep a journal of your advancement and how you
feel.
Put rousing considerations in a spot where you
will see them.
Get support when you have to converse with somebody.
Contemplate or take couple of minutes to consider
great things you have done.
Listen to quieting music you like.
Encompass yourself with constructive individuals.
You don't need to do only it.
An uplifting state of mind pulls in positive companions.
Pioneers clear the street for others to take.
Not supposing you can do it.
I can't discover how to accomplish something.
I won't have my own particular options.
TIPS AND TRAPS
15
TIPS
TIPS
TRAPS
?
Eatery
Eatery
16
Eugenia's Goal: "I need to like myself.
Some portion of dealing with myself is trusting that I
can do it. I feel great when I make little strides
what's more, I see a distinction by they way I feel."
In what manner would I be able to like myself?
In what manner would I be able to feel quiet and less apprehensive?
What would I be able to improve?
I need to stop the terrible sentiments.
I consider something amusing.
I require some investment to chuckle and unwind.
I get to be mindful that I don't feel great.
I stop what I am doing.
I consider something that was amusing.
I giggle and discuss it.
I am less anxious about things.
Think:
Arrangement:
Do
Eugenia er
Eugenia utilizes amusingness to feel better.
Eugenia makes a move.
Have one scoop of frozen yogurt and skip garnishes.
Free yourself from oily nourishments.
Attempt a plate of mixed greens rather than a cheeseburger.
When you take a transport, get off right on time and walk.
Take a stab at strolling with your family or companions.
You can perform anything on the off chance that you stick to it.
Positive considerations decide your heading.
Making a promise makes your objectives happen.
Take a stab at something new before you say, "you don't care for it".
"I have uplifting news! I didn't drink soft drinks. My Papa was correct. You can't drink a great deal of pop or loads of chocolate and be solid. When I am parched now, I drink more water."
For eating, I eat organic products, serving of mixed greens, chicken, tofu, fish, spinach, meat and rice. I didn't eat cake or dessert for quite a while. Do you like the sorts of nourishment I eat? What are your top choice
sound nourishments? For activity, I strolled in the area three times a week ago. I likewise did a workout while I viewed a film.
Stroll in your neighborhood and meet your neighbors. Run knocking down some pins with your companions. Attempt the YMCA or a
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