You deserve to be in good health. For most, diabetes, hypertension, and other obesity-related chronic diseases are preventable by simply eating healthily and exercising. You will feel better than ever both mentally and physically—the only way to really live. If you don't want to do it for yourself or your wallet, do it for those who love you. Just day at a time.

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  1. If you suffer from or have a family history of any of the aforementioned chronic conditions or diseases, consult your family physician for dietary counseling.
  2. Although every individual is unique in his or her dietary needs, here are some ideas to help all of us:
  • Eat more dark green vegetables, legumes, fruits, whole grains, low-fat milk products, and lean meats.
  • Eat fewer foods with refined grains and sugars; reduce your intake of fatty foods with empty calories; and eat smaller portions.
  • Eat slowly so that you will feel full before you've overeaten.
  • Don't reward yourself or children with food.
  • Limit snacking.
  • Develop a routine and eat at similar times each day.
  • Drink plenty of water.
3. Eat to live; don't live to eat.


Annual costs for chronic diseases in the U.S. is big money:
  • $117 billion for obesity
  • $73.4 billion for high blood pressure
  • $448 billion for heart disease and strokes
  • $50 billion for weight-loss aids, diet foods, supplements and weight-loss medications—and obesity is still increasing
  • 79% likelihood exists that an overweight child will become an overweight adult
  • 75% of adults don't eat the recommended daily five or more servings of fruits and vegetables
  • Snack consumption by children has increased 300% from 20 years ago
  • 400,000 people die annually from poor eating habits and laziness
  • French fries are the most eaten vegetable in the U.S.

More Ways to Make Your Mondays Matter
Excerpted from: Every Monday Matters: 52 Ways to Make a Difference by Matthew Emerzian and Kelly Bozza Copyright © 2008 Every Monday Matters LLC. Excerpted by permission of Thomas Nelson. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.


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