By STEPHANIE FAROH MA, RD, CD
Extension Educator, Health & Human Sciences, Purdue Extension, Kosciusko County

This week is my final chance to share my favorite health tip with you, as I have accepted a new position with Purdue Extension. I will be taking on new tasks as the Nutrition Education Program Trainer. In my new position, I will provide training for staff who work with our neighbors and friends with limited resources across the state. This free program teaches individuals and families about nutrition and meal planning, food purchasing and preparation, food safety and resource management.

I am thrilled to continue to work for Purdue Extension but will greatly miss my Health and Human Sciences position with Kosciusko County, and writing this column. Thank you for your kind feedback, suggestions and great questions over the past year. My email address will not change, so feel free to contact me with questions.

Now, on to my favorite health tip – the Countdown to Better Health. By remembering 54321+8, your health will be off to a great start.

Try to get five servings of vegetables and fruits every day. Enjoy a variety of colors to be sure you are getting a great variety of nutrients. Pack an apple, orange, banana, carrots, celery, or peppers to snack on throughout the day. Find simple ways to remind yourself to eat more vegetables and fruit.

Drink at least four glasses of water every day. Water is needed for all systems in our bodies so be sure you are getting enough. I like to start my morning with a tall glass of cold water. If you’re a coffee drinker, try to drink an 8-ounce glass of water with every cup of coffee.

Three represents three different things. First, you need to get three servings of dairy every day. Milk, yogurt and cottage cheese are great options. Second, you need three good stretches. When is the last time you reached for your toes? Stretching of any kind helps to keep us limber and feels good.

Our third item under number three is to get three good laughs every day. A good, hearty belly laugh is good for all. Call an old friend, play with a neighbor’s pet, watch a new, funny program on television or simply spend a moment remembering a funny memory.

Two stands for two hours or less of screen time. Screens are computers, cell phones, televisions, tablets or any other device. If you work behind a computer all day, try to spend very little time behind a screen while you’re home. Increased screen time generally means decreased activity time. Try to do something else to exercise your mind and body.

Get one hour of activity every day. This does not mean running on a treadmill for an hour. Even five minutes of activity here and there throughout the day can add up to an hour of movement. Take the stairs, park farther away at the grocery store, get up from your desk every hour or walk in place during the commercials of your favorite show.

Do your best to get eight hours of sleep. Sleep rejuvenates our mind and body and is one of the most neglected areas of health in our culture today. Everyone is busier than ever and sleep time is where we cut corners to get more accomplished. I challenge you to make sleep a priority.

So remember to Countdown to Better Health for yourself. Here’s to a healthier you!
For more information please contact Stephanie at [email protected].