January 2018 Newsletter

Health and Fitness Tips for the New Year: Setting Realistic Fitness and Health Eating Goals

---

New Year’s health and fitness goals should be realistic so you are more likely to attain them. Meeting attainable goals allows you to set even higher goals.  

You Are What You Eat!

• Eat out less and eat more home cooked meals. If you eat out every day, gradually decrease the days you eat out to every other day; work your way down to once or twice a week.
• Go a day without soda, gradually working your way down to 1-2 sodas a week. Eliminate soda completely if you can.  
• Of course you should include more fruits and vegetables in each meal.
• Eat more foods found on the outer aisles of the supermarket (fresh fruits, vegetables, lean meats and eggs). Eat less foods found in the middle aisles (boxed foods like hamburger helper and cookies).
• Cut out sugar as much as possible!
• Bring your lunch to work.
• Cut back on hamburgers, fries, and milkshakes to once a week or less.
• Healthy eating and daily exercise can make a tremendous difference in body fat percentage and sugar levels.
• And again, cut out sugar as much as possible!

---

AIHREA team members stay active! Dasy Resendiz helped Native youth during shooting drills at a basketball clinic!

Fitness Goals

• Try to do something active every day.
• Set a goal to stand up and stretch or walk (short walk around your office) every hour.
• Take a walk after dinner instead of watching TV.
• Try working out 3 days a week for 30 minutes.
• Incorporate weight lifting into your fitness activity.
• If you're already working out - complete all your workouts for the week.
• Increase the intensity of your workouts.
• Sleep is so important. Being well rested helps you deal with stress. 
  • Children need 9-11 hours.
  • Teens need around 8-10 hours.
  • Adults need 7-9 hours.
• Sitting all day every day is just as bad as smoking!
  

---

Let Us Help You Quit Smoking!
Telephone All Nations Breath of Life (T-ANBL)

• Individual phone sessions
• Culturally-tailored educational materials
• Motivational text messaging
• Incentives
• American Indian facilitators

Eligibility

• Self-identify as American Indian
• At least 18 years old
• Smoke at least one cigarette per day
• Have a phone and are able to receive text messages
• Willing to be followed-up with for six months

Contact Jason Hale for more information at [email protected] or (913) 945-7822.

---