Lifestyle is a key to our 'wellness'

When it comes to wellness, think active lifestyle, not diet. Think moderation, not abstinence. Think enjoyment, not deprivation. Nutrition and exercise must go hand in hand because how many calories you burn affects how much energy in the form of calories you consume.

Eat a piece of fruit a day. It doesn't sound like a big deal but it's amazing how people aren't even doing that.

Eat as a family. We're not just a fast-food nation, we're a fast-eating nation. Get back to enjoying the flavors and the social aspects of eating together.

Medication tips

Write down a list of your medications with their dose and frequency. This can be used as a reminder and also be utilized in you're unable to tell medical personnel in case of an emergency.


Take your medications until they're gone, which is particularly true for antibiotics. If you are prescribed two weeks' worth of pills, don't stop them in a few days "because you're feeling better." The meds need to be taken for the total duration of time that they're prescribed to completely eliminate the infection and prevent reinfection.

Try to take your meds in conjunction with another regularly daily activity such as the first cup of coffee, juice, breakfast, dinner or brushing your teeth prior to bed.

Know what to do if you forget a dose. This is different for each different medication. Clarify this with your doctor, health professional or pharmacist.

Don't take another person's medication or give them yours.

When you travel, get enough medication for the duration of your trip. Carry your medications with you or in your carry-on in case you are separated from your luggage. You may even wish to carry a second set of pills in case the first is lost or damaged.

Read the label each time you get your medication to assure that there have not been accidental changes made by the pharmacist. Look at the pills to make sure they look the same as the previous ones.

Low-fat eating

You don't have to stop eating foods you enjoy that are high in fat. Just cut down on the size of the serving. Use bigger quantities of low-fat foods to accompany them.


Trim the visible fat from meats; remove all skin from poultry.

Limit organ meats (liver, kidney).

Use lunch meats sparingly (salami, bologna, sausage).

Make egg dishes with egg whites rather than egg yolks.

Instead of frying, try roasting, grilling or baking.

Cut down on added fats such as salad dressing and butter. Use those which are low in saturated fats and in moderation.

Avoid butter, lard, palm and coconut oil (contain nearly 40 percent saturated fat). Instead, use olive oil, vegetable oil spray to brown or sauté; food, canola, safflower, sunflower, peanut and corn oil (about 20 percent saturated fat).

Ann Walker is a personal trainer and kinesiologist and has a master's degree in exercise physiology. You can reach her at

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