More Help To Maintain, Don’t Gain Over The Holidays!

There is a lot of great information available to us to help us through the Holidays to maintain or
maybe even lose weight. Here are some great resources and challenges for you:

Lighten Up 4 Life Fitness Challenge

Let’s pledge to do the following right through the Holidays:

• Perform an aerobic activity for a minimum of 30 minutes at least 5 days a week or more.
• The activity can be broken into 3-10 minute intervals but the point is to move!
• Weigh in every Monday & don’t forget to submit your weight.
• Consume a minimum of 5 servings (combined) of fruits and vegetables every day.
• Perform at least one random act of kindness each day--after all it is the holiday season!

North Carolina’s Eat Smart, Move More…Maintain, Don't Gain! Holiday Challenge
WebMd’s 10 Ways to Avoid Holiday Weight Gain

Remember visit us at the Lighten Up 4 Life Facebook page & let us know how you plan to Maintain, Don’t Gain over the Holidays.

Ways Your Family Can Become Healthier!

Tips brought to you by the National Institutes of Health

Know Your Numbers

Knowing your numbers, can gauge your risk for serious health problems like cardiovascular disease, diabetes and stroke.

That’s blood pressure, cholesterol, glucose and BMI (body mass index). Learn more

Eat Smart Move More is a great resource for healthy tips on eating better and moving more.

Know Your Numbers
At a time when it feels like we're being bombarded with health news from every direction—magazine covers, billboards, even cereal boxes—there is a simple way for you to keep track of your health: Know your numbers. That's blood pressure, cholesterol, glucose and BMI (body mass index).

McDowell Hospital emphasizes these four numbers as some of the most basic indicators of health. By knowing your numbers, you can gauge your risk for serious health problems like cardiovascular disease, diabetes and stroke. Read through the information on this site to learn more about each number and why it's important to your overall health. Then talk with your doctor about having your blood pressure, cholesterol, and glucose levels checked regularly.

Maintaining good health doesn't have to be complicated. Eat well, be physically active, avoid unhealthy habits like smoking and excessive drinking–and know your numbers!

Numbers at a Glance
These numbers indicate healthy ranges in the following areas.

Blood Pressure
less than 120/80 mm Hg

Cholesterol
Total – below 200 mg/dL
LDL – below 130 mg/dL
HDL – above 50 mg/dL for women
above 40 mg/dL for men
Triglycerides – below 150 mg/dL

Glucose
between 70 mg/dL and 100 mg/dL (fasting)

BMI
between 18.5 kg/m2 and 24.9 kg/m2

You're at Risk for Diabetes If...

November is American Diabetes Month