Healthy Living first begins with having a healthy diet! A healthy diet can help you feel better, provide you with more energy to exercise and go about your daily activities, as well as help with managing stress. By committing to eating healthier you can reduce your risk of many diseases, including heart disease, stroke, and certain cancers. Below are a few tips from members of Rho Gamma who have committed to maintaining a nutritionally balanced diet, as well as incorporating daily exercise and personal wellness into their busy schedules as active, working, studying, Delta Women!

Stephanie's Tips on Healthy Food Choices

Healthy eating habits are very important to me, and I try to implement healthy choices in every aspect of my life. As a future physician, I understand that it is important to "practice what you preach." Whenever you can make a healthy choice over the unnecessary alternative, then pick up that apple instead of that cupcake!

While I am not a vegetarian, I do choose a lot of vegetarian/vegan alternatives. Instead of drinking whole white milk, I choose organic soy milk! It has a wonderful taste, and does not contain nearly as much fat as whole white milk. It is also vitamin fortified. If you're afraid to try the original flavor, there are many flavors to choose from which include vanilla (my favorite) and chocolate. 

When I go out to eat, I don't get an entree with beef or pork. Fish is my all-time favorite, especially Atlantic Salmon! Most of the salmon entrees come with steamed vegetables, which is a very healthy alternative! Steaming your vegetables instead of completely cooking them preserves the essential vitamins and nutrients.

For snacks, I don't choose the popular potato chips or candy. I eat Soy chips (amazing!), and I eat red and green apples for my sugar fix! Believe me, the natural sugar from fruits tastes much better and is healthier for you than what you get in candy or cakes! 

For my breads, I only use whole-grain, multi-grain, wheat products. I also do not drink carbonated beverages, just water, cranberry-grape juice, orange juice, and fruit juice blends.

To insure that I am getting the proper vitamins and minerals, I take a women's multi-vitamin everyday! There are many to choose from, so consult a professional dietitian or your doctor when planning a new and healthy diet! 

My Motto: Start by eliminating unhealthy foods one at a time, and replace that food with something healthy & delicious! Don't be afraid to try something you have never tried before. Tofu, Hummus, Veggie-Burgers & Dogs are all flavor-filled foods that will leave you satisfied and dreaming about your next meal! Remember to include a rainbow of veggies on your plate & yummy sweet fruits to help you with that sweet-tooth! Remember that just because a package says fat-free or sugar-free doesn't necessarily mean that it is better for you! Read your labels & compare!

Sara's Tips on Daily Exercise

While eating healthy is a must, exercise too is a key to longevity! With obesity running rampant in many communities across the country, it is no surprise that there are all of these quick fix schemes for getting in shape and staying in shape. For me, the old-fashioned way of working out and having fun while doing it has always helped keep me active & healthy!

I have always been a very athletic person, so that type of thing comes naturally to me. But even if you didn't grow up playing sports, it is never too late to start. Find something that you have always wanted to try and go for it. Play with your friends, and just play for fun (well, if you like competition like me, play to win!).

Try to go to the gym at least once a day and exercise for at least 1 hour a day. Running the track, using the treadmill or elliptical are all good machines that target key muscle groups. Aim for cardio work-outs (aerobics, kickboxing, etc.). If you don't like working out in front of strangers buy a couple of exercise DVDs and have a workout party in your room! Even if it is just walking for an hour, you need to do something to keep those muscles active! You will start to notice a dramatic change if you commit to exercising for at least 1 hour a day. Remember to alternate target muscle groups as not to put too much strain on any particular area. If you find that you have been particularly inactive, cut down your work-out time: start out slow, and increase week by week. Work at your own pace!

My Motto: If you want your body to treat you right, you have to first treat your body right! You have to keep active! Keep your heart and lungs strong! Even if you don't run a marathon, at least walk in one! Above all else, remember to have fun with it. If it starts to get boring, change up your routine or else you won't be motivated to continue. Bring an exercise buddy, so that you can motivate each other! Buying great new exercise clothes also helps to put you in that work-out mood!

Tiffany's Tips on Personal Wellness

Often times in this fast-paced society of ours, we put our school-work, our jobs, our children, and other material things before ourselves. This leads to unnecessary stress and in some cases depression. In order to be successful members in society, we must first take care of ourselves mentally. Stress has major ramifications on us both physically and mentally. In order to minimize the amount of stress in our daily lives, we must first set-aside personal days.

As a student and a family woman, I lead a pretty hectic schedule. If I didn't have my Tiffany-days, I would not be as sane as I am now. Below are some things that have worked for me in planning my Tiffany-days:

• Although it may be hard, try to set aside at least one day out of the week for yourself. If it means rearranging your schedule and calendar, then do it! Your sanity will thank you for it in the end!
• Inform your friends and family that this day is your day! Let them know that they are not call you unless it is an emergency.
• Sleep in. Turn off your alarms. Let your body wake you up.
• Once you wake up, take a long shower or a bubble bath. Add aromatherapy candles and relax!
• Eat a yummy & healthy breakfast!
• Go to your favorite place: the mall, the museum, the bookstore, the river, the park, somewhere across state-lines, wherever your favorite place is, go there and enjoy yourself!
• Take a diary with you and write down all of things that have been bothering you. Commit to getting that list shortened as soon as possible! Be up-front with your feelings even if that means being firm & straightforward with someone.
• Have a good cry. It's okay to cry!
• During the day, think about what makes YOU happy and no one else! After all, it's your day.
• Indulge in something that you wouldn't normally: like an ice cream sundae with a brownie (you can exercise it off later)!
• At the end of your You-day, go home, get to bed early to prepare yourself for the rest of the week!

My Motto: Make time for yourself & put U at the beginning of the alphabet! Your day should be all about you and doing what makes you happy. These weekly you-days should relax you and prepare you for the rest of your hectic & busy week!