100 Steps To A Healthier You!Take the 100 Steps and stay healthy! #1 Exercise to increase your resistance to viruses.
#2 Use fat free milk over whole milk.
#3 Do sit-ups, push-ups or jumping jacks while watching TV.
#4 Walk around Lafayette or Armstrong Park during your lunch break.
#5 Drink water before a meal.
#6 Eat leaner red meat & poultry.
#7 Eat half your dessert.
#8 Walk instead of driving whenever you can.
#9 Avoid vending machines and fast food.
#10 Cook at home instead of eating out to control calorie intake.
#11 Avoid food portions larger than your fist.
#12 Mow lawn with push mower.
#13 Increase the fiber in your diet by eating fruits, vegetables and grains.
#14 Avoid caffeine found in coffee, tea and soft drinks.
#15 Avoid too much white refined sugar, salt and other spices.
#16 Take your dog for a walk on the levee.
#17 Join a physical activity group, like a sports team or aerobics class.
#18 Drink diet soda.
#19 Snack on beans, nuts and other foods high in protein
#20 Rake leaves, plant a garden or re-pot a maturing plant.
#21 Eat off smaller plates.
#22 Get off the streetcar or bus a stop early & walk.
#23 Don't eat late at night.
#24 Skip seconds.
#25 Eat sugar-free snowballs.
#26 Avoid buffets.
#27 Grill, steam, boil or bake you seafood or chicken instead of frying it.
#28 Wear a hat and sunglasses and use sunscreen with an SPF of at least 15.
#29 Get regular screening tests to prevent or lessen the effects of cancer and other diseases.
#30 Ask your doctor about taking a multi-vitamin.
#31 Avoid overusing anti-bacterial soaps, which can actually support bacterial development.
#32 Cook with vegetable oils instead of solid fats.
#33 Substitute fruit for high-calorie desserts.
#34 Fetch the newspaper yourself.
#35 Sit up straight at work.
#36 Wash the car by hand.
#37 Dont skip meals.
#38 Eat negative calorie foods, like celery sticks.
#39 Run when running errands.
#40 Pace the sidelines at kids' athletic games.
#41 Take wheels off luggage.
#42 Get at least eight hours of sleep every night.
#43 Park further from the store and walk.
#44 Ask a friend to exercise with you.
#45 Bike to and through Audubon or City Park.
#46 Exercise videos are convenient options if the weather is bad.
#47 Keep a bowl of fruit on your desk at work.
#48 Keep to a regular eating schedule.
#49 Try exercising before work if you're too tired to do it after.
#50 Exercise at your desk instead of taking a cigarette or coffee break.
#51 Perform home repair activities.
#52 Avoid labor-saving devices like remote controls.
#53 Switch from ice cream to frozen yogurt.
#54 Actively play with your kids at least 30 minutes a day.
#55 Go dancing at a local Jazz club.
#56 Keep a pair of comfortable walking or running shoes in your car and office.
#57 Ask for salad dressing on the side.
#58 For more Vitamin A, substitute sweet potatoes for baked potatoes or fries.
#59 Choose activities you enjoy & you'll be more likely to stick with them.
#60 Stretch before bed to give you more energy when you wake.
#61 Take the long way to the water cooler.
#62 Walk briskly down Magazine Street and shop till you drop - a few pounds.
#63 Don't eat in front of the TV.
#64 Reward yourself for your healthy choices with an occasional chocolate sundae.
#65 Try spices and seasonings instead of salt.
#66 Consume alcoholic beverages in moderation. if at all.
#67 Take stairs instead of the escalator.
#68 Keep track of your progress by maintaining a food and physical activity diary.
#69 Share an entree with a friend.
#70 Grill fruits or vegetables.
#71 Eat before grocery shopping.
#72 Choose a checkout line without a candy display.
#73 When making groceries. don't forget to make a list.
#74 Buy 100 percent fruit juices over soda and sugary drinks.
#75 Swim with your kids.
#76 Flavor foods with herbs. spices. and other low fat seasonings.
#77 Remove skin from poultry before cooking to lower fat content.
#78 Eat before you get too hungry.
#79 Dont skip breakfast.
#80 Don't stop eating when you are full, stop when you're comfortable.
#81 Snack on fruits and vegetables.
#82 Top your favorite cereal with apples or bananas.
#83 Try brown rice or whole-wheat pasta.
#84 Include several servings of whole grain food daily.
#85 When eating out, choose a small or medium-sized portion.
#86 If main dishes are too big, choose an appetizer or a side dish instead.
#87 Ask for your remoulade sauce "on the side".
#88 Add spinach to your salad, sandwich tacos or burger for a boost of Vitamin C and iron.
#89 Try your burger with just lettuce, tomato and onion and without condiments.
#90 Try a green salad instead of fries.
#91 Buy fresh produce at the Crescent City Farmer's Markets.
#92 Grab the cell phone and go for a walk.
#93 Eat sweets in moderation.
#94 Drink unsweet tea instead of sweet tea.
#95 Drink at least eight glasses of water every day.
#96 Use fat-free yogurt and mustard or horseradish instead of mayo in your tuna salad.
#97 Eat the skin on your baked potato. Don't eat the skin on your chicken.
#98 Walk to a co-worker's desk instead of emailing or calling them.
#99 Carry your groceries instead of pushing a cart.
#100 For every cup of coffee you drink, drink a glass of water.
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