Living a Longer and

Healthier Life

By Courteney
Taylor

Living A Longer
and Healthier
Life
By Courteney
Taylor

Table of
Contents
Table of Contents
Introduction

Chapter 1: Health concerns

Chapter 2: Organic

Chapter 3: Changing bad habits

Chapter 4: Necessary sleep
Chapter 5: Exercise
Glossary
Works Cited

10

11

Introduction:
It can be difficult for any individual to break bad
habits, especially when that habit is eating poorly. The
3

environment we live in encourages these unhealthy

choices daily. Along with the society being an
influence, our genetic makeup can be a result of why
individuals become overweight. This unhealthy life
choice can lead to health complications or even death
in extreme cases. You might have tried multiple
methods in the past for diet and exercising that failed
or didn't last long. But don't let that discourage you.
This manual is a guide to help put you on the right
track to sustaining the healthy lifestyle you have also
dreamt. In order to live a longer and healthy lifestyle,
this manual demonstrates how to eat right, exercise,
and obtain the proper nutrients as well as getting the
proper amount of sleep. So as the New Year comes
around make it your resolution to improve your health
and fitness.
Sincerely,

Courteney Taylor

Chapter 1: HEALTH CONCERNS

Those between the ages of 2-19 are more prone to becoming
overweight and experience health problems that historically use
to only affect adults. A couple of these effects include high blood
pressure, high cholesterol, and type two diabetes. Many factors
can contribute to having bad health ranging from our genetic
makeup, lack of exercise,
poor nutrition, and
improper amount of sleep.
Someone overweight will
experience disapproval in
appearance, low energy
levels, effected moods,
shorten life span and
varies health issues. While
someone living a healthy
lifestyle feels and
physically looks good, has
more energy, is more
active, is overall healthy
and will most likely live

longer.

This chart above explains the differe nce

between good and bad carbs and the health
effect each bring along.
https://www.pinterest.com/pin/130885932894513
597/

Chapter 2: ORGANIC
It all starts with what you put into your body. The Dietary Guidelines for
Americans recommends a diet rich in fruits and veggies, whole grains, and
fat free and low fat dairy products". (nutrients)
Organic shopping will begin at your local grocery store or a farmers market.
Here Id recommend shopping organic as an alternate choice. It has proven
to sustain more nutrients, minerals and enzymes" as organically grown
foods than foods that are processed. This, in fact has an overall health
benefit including boosting the immune system. (Prevention)
Purchasing more organic products you as the consumer will avoid chemical
additives and hormones which are directly passed through meats and dairy
products. It is noted that organic products will naturally have a better taste
since the foods are more rich in nutrients.
Lastly, shopping organic is more beneficial towards our environment.
Naturally grown products eliminate the use of harmful chemicals and
pesticides which are reasons for the soil, air, and water pollution. Cutting out
these negative effects to our environment will make the world cleaner and
healthier for future generations. (Organic fats)
http://ecochildsplay.com/2012/03/15/organic-vs-conventional-is-the-proof-is-in-the-nutrition

step 1: check before hand on the

nutrition pamphlet to determine
calorie and ingredients
Step 2: avoid condiments. This
includes
-sour cream
-salt (in excess)
-ketchup
-mayonnaise
-sauces
-cheese
-syrup
-salad dressing
(unless low calorie)
step 3: when ordering see menu
guide below
grilled, fresh, steamed is always a
better option than fried, buttered,
cheesy
Step 4: substitute for a healthier
side. A fruit or salad rather than
fries
Step 5: ask for water with meal. try
to stay away from soda and
carbonated drinks
Step 6: avoid fast food and eating
out frequently. No better and
healthier option than a nice healthy
home cooked meal

Any habit is hard to break. Our life

becomes hectic at times and we
feel too lazy to prepare a home
cook meal or we simply enjoy
going out to eat for a celebration of
some sort. There may be simply no
reason besides the fact you are just
hungry and want something to eat.
But it is highly recommended from
CDC to not eat at fast foods more
than once per week. One or more
times per week can be a risk for
weight gain, becoming overweight
or later leading to obesity. For
example, in a recent Documentary
called Super-Size Me proved this
point, when Morgan Spurlock took
on the challenge to see the effects
of fast food eating. He consumed
McDonalds' for all three meals a
day for 30 days and gained a total
of 24 lbs. The film showed his
lifestyle drastic unhealthy effect
both physically and physiologically
on his well-being and the health
effects that followed.
Though if you are tempted to eat
out, Id recommend choosing
healthy options on the menu with
something
that
contains
low
7
calories.

Chapter 3:
CHANGING BAD
HABITS

Chapter 4: EXERCISE
Don't let the world of fitness intimidate you. This is simply just
another step in attaining overall good health. Start out small
and work your way up. For beginners see steps below .
Step 1:
Step 2:

Step 3:

Step 4:

Start out with a plan.

What are your short and
long term goals ?
Join a gym. Ask for a free
trial pass and test out a
gym before becoming a
member.
Mark down days in your
schedule to exercise. Make
it your priority to get it
done.
Go with a friend or family
member. Working out with
another person can be
better motivation than
working out alone.

Getting started working out

is the first step for
individuals, but maintaining this fitness regularly is the next step and often one of the
most difficult. Exercise can become tiresome, boring, and fatigue the body. To manage
the mind and body in this state see steps below.

Step 1:

Step 2:
Step 3:

Step 4:
Step 5:

Switch it up. To avoid getting

bored at the gym sign up for a
fitness class; Zumba, Cycling,
Pilates etc.
Or instead of running on a
treadmill, run a nature trail or
workout outside.
Cross train. Alternate your focus
between arms, legs, butt, and
abdominal exercise.
Drink plenty of water to eliminate
fatigued muscles, eat protein to rebuild
muscles, and get plenty of sleep to
allow body healing time.
Take a rest day . give your body a day
to recoup
Stay flexible. This will keep you from
pulling muscles.

Chapter 5:NECESSARY

SLEEP
Sleep is also an important component to
sustaining good health. Everyone has their
own internal clock- which tells them at what
times in the day they feel the most tired or
the most wide awake. This clock varies in
every person. This internal feeling is referred
to as circadian rhythm. Getting the proper
amount of sleep varies for all ages. Seen by
the picture to the left, an infants
recommended hours of sleep is 12-15 while
a young adults is 7-9. Individuals who
disrupt their circadian rhythm do so by
pulling all-nighters, drinking caffeine or
energy drinks, and setting alarm clocks.
Stress as well as work can also interfere with
the natural sleep cycles. One study stated
those who obtained less than seven hours of
sleep were three times more likely to catch
the common cold compared to the study
volunteers who attained eight hours or
more. Individuals who are sleep deprived
risk development of diseases, diabetes, and obesity. This is why
sleep is just as important as nutrition and exercise. Sleep must be
made a priority in your life.
https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Steps to sleeping well:

Stick to a sleep schedule, even on weekends. (Don't count on
weekend catch up sleep).
Practice a relaxing bedtime ritual. (Taking a hot bath).
Evaluate your bedroom to ensure ideal temperature, sound, and
light.

 Sleep on a comfortable mattress and pillows.

Avoid drinking alcohol and caffeine.
Eliminate distractions; turn off electronics before bed.

Glossary

Genetic makeup: of or relating to genes or heredity

Farmers market: a food market at which local farmers sell fruit and vegetables and often
meat, cheese, and bakery products directly to consumers
Enzymes: are involved in such processes as the breaking down of the large protein,
starch, and fat molecules in food into smaller molecules during digestion
Organic: (of food or farming methods) produced or involving production without the use
of chemical fertilizers, pesticides, or other artificial agents
Fatigue: extreme tiredness; typically resulting from mental or physical excretion
Abdominal: stomach region for exercise known as abs
Cross- train: to engage in various sports or exercises especially for well-rounded health
and muscular development..

Pulling an all-nighter: an act of staying up all night, as to study or finish a task

Works Cited
Dictionary.com. Dictionary.com, n.d. Web. 29 Nov. 2015.

"Health Benefits of Organic Food | Organic Facts." Organic Facts. N.p., 02 Oct. 2007. Web. 29 Nov. 2015.

"How Much Sleep Do We Really Need?" How Much Sleep Do We Really Need? N.p., n.d. Web. 29 Nov. 2015.

"How to Eat Healthy at a Fast Food Restaurant." WikiHow. N.p., n.d. Web. 29 Nov. 2015.

Loux, Renne. "Top 10 Reasons To Go Organic." Prevention. N.p., n.d. Web. 29 Nov. 2015.

"Nutrition and the Health of Young People." Centers for Disease Control and Prevention. Centers for Disease Control
and Prevention, 28 Aug. 2015. Web. 29 Nov. 2015.

"Organic vs. Conventional: Is the Proof in the Nutrition? - Eco Child's Play." Eco Childs Play. N.p., 15 Mar. 2012. Web.
29 Nov. 2015.

"Sleep and Health." Sleep and Health. N.p., n.d. Web. 29 Nov. 2015.

"The Risks of Poor Nutrition." :: SA Health. N.p., n.d. Web. 29 Nov. 2015.

"When Being Overweight Is a Health Problem." KidsHealth - the Web's Most Visited Site about Children's Health. Ed.
Mary L. Gavin. The Nemours Foundation, 01 Oct. 2013. Web. 29 Nov. 2015.