Professional Documents
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3 - Guide Healthy Living English
3 - Guide Healthy Living English
3 - Guide Healthy Living English
GUIDE TO
HEALTHY LIVING
L IN G GOOD
FEE
CER
OJ EAL
ISE
EA
C
T IN
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EX
L.A. Care
H E A L T H P L A N
This project is funded in part by L.A. Care Health Plan to improve the health and wellness of people with disabilities.
THE GUIDE TO HEALTHY LIVING
The Guide to Healthy Living can help you have a healthy life,
be active, eat food that is good for you and feel OK about
yourself. Using the guide will help you create your own
healthy living goal and a plan for action.
Pages: 3 - 9
New exercises and movement ideas.
Pages: 10 - 13
Ways to feel good about yourself.
Pages: 14 -16
1
YOUR HEALTHY LIVING GOAL
Many people use Think, Plan, Do to help them set
goals and take steps to be successful and healthy.
DO (Make it Happen)
GOALS
10
10
What you will do to feel better and be
5
11
$$
25 healthy. This is an important part of your
plan because it means you will take action.
2
FOOD DIARY
KNOW WHAT YOU ARE EATING
A food diary is a chart where you write
down what you eat and drink. Keep a
Breakfast food diary for 2 days. Talk with a friend
Glass of about what you ate, and if the food
1 cup choices will help you become healthier.
Did you need all the food? The food diary
1 cup
will help you when you make your healthy
living plan.
HEALTHY FOOD IDEAS
BREAKFAST
WATER
Am I really thirsty instead of hungry?
WATER
Would drinking water make me feel better?
?
Do I really want to eat or want something else?
4
THE RIGHT PORTION
Think about how much you eat at each meal. Putting a
small amount of food on your plate can help you eat less.
A GOOD IDEA - A PORTION CONTROL PLATE:
Think of your plate as a clock. Between 12
MY PLATE
12 and 3 is for starch [examples: potato,
Starch rice, pasta], between 3 and 6 is for
protein [examples: beef, chicken, fish]
Vegetables
9 3
Protein and the part between the 6 and 12 is
for vegetables.
6
MEASURING YOUR FOOD:
Knowing how much you eat is a good way to lose weight or
stay fit.
ONE PORTION
1CUP
3/4
1/2
1/4
Spaghetti one cup
Cereal
3
oz
Steak 3 Ounces
6
3 4 5
2
0 1
Muffin 3 inches wide
6
GOOD EATING IDEAS
Use smaller bowls or plates for your meals.
NEW HABITS
ER
WAT Take a beverage break: Try water or tea
instead of coffee or soda.
pop
cor
n Try a new food: A bran muffin instead of a
donut; popcorn instead of peanuts; soup and
salad instead of a burger and fries.
+ =
7
TIPS AND TRAPS
TIPS
TIPS
Take your time, eat slower.
TRAPS
Eating too quickly.
8
WILLY’S STORY
Willy’s Goal: “I want to lose weight and eat more
180 fish to be healthy.”
9
GOOD MOVES
BEFORE YOU START AN EXERCISE PROGRAM, KNOW
HOW YOU FEEL NOW, THEN HOW YOU WANT TO FEEL.
Stand
Move
Bend
Sit
Reduce stress.
10
EXERCISES
EXERCISE IDEAS FOR HOME:
Do chores listening to music
DUSTER
Dust SPRAY Vacuum Mop
ER WAT
WAT ER
+ =
11
THINGS TO TRY AT HOME
TIPS
TIPS
Exercise with a friend.
GOAL
TAKE Make your own exercise goal.
THE
S
STAIR
TRAPS
Thinking it is too hard to do exercises.
Never trying.
12
MIGUEL USES THINK, PLAN, DO
Miguel’s Goal: “My goal is to have a schedule for my
exercise program. I want to have a
regular time to exercise so I can
maintain my strength.
13
GOOD THOUGHTS
Having positive thoughts and actions help you stay
focused on taking care of yourself.
GOOD TIPS
Think Positive
Thoughts About
Do Yourself
LING GOOD
Exercises FEE
You Like OJ L
CEREAL
OJ
E
EAT
CIS
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EX
Remember,
Portion Control
L.A. CARE This project is funded in part by L.A. Care Health Plan to improve the health and wellness of people with disabilities.
HEALTH PLAN
TIPS
TIPS
You don't have to do it alone.
TRAPS
Not thinking you can do it.
?
I can't find out how to do something.
nt
ura
sta
15
EUGENIA USES THINK, PLAN, DO
Eugenia’s Goal: “I want to feel good about myself.
Part of taking care of myself is believing that I
can do it. I feel good when I take small steps
and I see a difference in how I feel.”
16
LING GOOD
FEE
E
EAT
CIS
My HEALTHY LIVING Goal is:
IN
ER
G
EX
GOALS S M
10
10 T W
11
5 $$ T F
25 S
1 I DID
IT !
THINK PLAN DO
(Example) I want to eat good food (Example) Have vegetables for (Example) Start on Monday,
CER
EAL
OJ
EATING
EXERCISE
THOUGHTS
April 2007
Alison's Message, id not drink sodas. My
Id
“I have good news! cannot drink a lot of soda
u
Papa was right. Yo nd be healthy. When I
a
or lots of chocolate more water.”
nk
am thirsty now, I dri
t fr ui ts, sala d , ch icken, tofu, fish,
For eating, I ea
not ea t ca ke or ice cream for a long
rice. I did vorite
spinach, beef and kinds of food I eat? What are your fa
e
time. Do you like th
healthy foods? k.
the ne ig hb or ho od three times last wee
ed in
For exercise, I walk while I watc hed a movie.
I also did a workout
laces to try:
Good ideas and p ho od a nd meet your neighbor
s.
ne ig hbor
Walk in your
ur friends.
Go bowling with yo exercises and meet new people.
gym to do
Try the YMCA or a ple.
t new fr ie nds at your Churc h or Tem
Mee
HOW THE BOOK WAS MADE
GUIDE TO HEALTHY LIVING:
By people with developmental disabilities, for people with developmental disabilities.
The Guide to Healthy Living
was developed in 2007 by
The Board Resource Center
in partnership with Eastern
Los Angeles Regional
Center through a grant from
LA Care. A group of 20
people with develop-
mental disabilities
volunteered to contribute to the guide by participating in a five-month training and
study group to become healthier. The participants worked with a Dietician, Physical
Therapist and Life Coach. Individuals shared their stories about staying fit, losing
weight, preventing and managing diabetes, lowering their cholesterol and other health
concerns preventing them from having the life they wanted.
Through training and group sharing activities the participants learned new ways to be
healthy, celebrate successes and overcome challenges. The ideas, tip, traps and stories
that make up this guide come directly from the participants who made changes in what
they eat, how they exercise and thoughts that improved self-esteem.
A heartfelt thank you to all who contributed their stories and time.
ACKNOWLEDGMENTS
Brian Marsh, MBA, CPCC, PCC Eastern Los Angeles
Beth Rubenstein, PT, Feldenkrais Therapist Regional Center
Mary Anne Patino, MSRD 1000 South Fremont
Miguel Lugo, Consumer Leader/Consultant Alhambra, CA91802
Jesse Padilla, ELARC Consumer Advocate 626-299-4700 www.Elarc.org
Gloria Wong Frances Jacobs
The Board Resource Center, Inc. Liz Harrell Magda Carrero
Post Office Box 60-1477 Jacqueline Valenzuela
Sacramento, CA 95860
866.757.2457 www.brcenter.org L.A. Care
H E A L T H P L A N