Ten Steps to a Healthy New Year

• Do you have high blood pressure? If so you may wish to reduce sodium in your diet by avoiding canned and packaged foods.
• Are you overweight? You need to decrease your calorie intake or increase your amount of physical exercise. You can choose low carb diets or low fat diets, just be sure to watch your calories and portion sizes.
• Do you have diabetes? If so, then you need to reduce your sugar intake.
• Do you have high cholesterol? Increase your intake of soluble fiber like the fiber found in oatmeal. Fiber will lower your cholesterol levels. You should reduce your intake of saturated fats and increase your intake of omega-3 essential fatty acids from fish, flax, walnuts and canola oil.

  If you have specific health concerns, you should make an appointment to see your doctor or a nutritionist to help you know how different foods can affect how you feel.

Index: Ten Steps to a Healthy New Year

1. The First Step - A Year in Review
2. The Second Step - Setting Goals
3. The Third Step - Determining Your Dietary Needs
4. The Fourth Step - Dietary Supplements
5. The Fifth Step - Design Your Healthy New Diet
6. The Sixth Step - Shopping and Cooking
7. The Seventh Step - Getting Started with a Food Diary
8. The Eighth Step - Exercise, Fitness and General Health Goals
9. The Ninth Step - Reduce Stress
10. The Tenth Step - Motivation and Maintenance