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Did You KnowThe 1st week of January is

Diet Resolution Week. Asmany as 90% of persons in theU.S make diet resolutions, butfor many, they don’t last longer

than 1 week.

Steps to TakeInstead of making a diet

resolution, think of healthyeating as a diet “evolution.”Start with one positive step,

such as eating breakfast.

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Did You KnowNewYear’s resolutions are aptto fail if they are not realistic.Too often people expect tolose 5 or more pounds a

week, and feel they have failedwhen they don’t.

Steps to TakeSet goals that can be reached.A realistic amount of weightto lose is between ½ to 2

pounds a week.

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Did You KnowObesity causes as much

preventable disease and deathas smoking.

Steps to TakeRe-think the term dietresolution as a “health

resolution.” Control yourweight to reduce the risk of

type 2 diabetes, heart disease,high blood pressure, and

stroke.

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Did You KnowThere is no magic formula to

lose weight.

Steps to TakeTo tip the scale in your favor,eat fewer calories than you

use up, expend more energy inactivity or do both. Get help

from www.mypyramid.gov.

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Did You KnowControl serving sizes. Don’t

super size! Improvise.

Steps to TakeUse smaller plates to make it

look like you are getting more!Share a restaurant meal ortake half home for lunch or

dinner the next day.

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Did You KnowJanuary is Alzheimer’s disease

(AD) Awareness Month.

Steps to TakeAlthough there is no

known prevention for AD,studies suggest stayingphysically and mentally

active. Learn more from theAlzheimer’s Association at

800.438.272.3900 orwww.alz.org.

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Did You KnowDepression, a severe lack of

vitamin B12, and blood clots inthe brain can cause symptoms

like those of Alzheimer’sdisease. So can side effects of

some medicines.

Steps to TakeA medical evaluation is needed

to suggest (or rule out)Alzheimer’s disease.

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Did You KnowAre you still following yourNewYear’s diet “evolution”

or have you gone back to oldhabits?

Steps to TakeIf you have taken a positive

step toward good eating andexercise habits, pat yourself onthe back. If not, take that step

today. Get help fromwww.smallstep.gov.

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Did You KnowJanuary is Birth DefectsPrevention Month. In the

U.S., one out of 28 babies isborn with a birth defect.Thisincludes cystic fibrosis, Downsyndrome, heart defects, sicklecell disease, spina bifida, and

Tay-Sachs disease.

Steps to TakeAll birth defects can’t be

prevented. Learn about birthdefects from the March of

Dimes at www.marchofdimes.

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Did You KnowA baby’s neural tube startsto develop about 3 weeksafter conception (before

many women know they arepregnant).

Steps to TakeFemales of childbearing age

should take a daily supplementwith 400 micrograms of folic

acid (a B vitamin).Women whohave had a baby with a neural

tube defect should follow theirdoctor’s advice for folic acid

for future pregnancies.

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Did You KnowRepeated weight loss and

weight gain slows the body’smetabolic rate.This makes it

easier to gain weight.

Steps to TakeAvoid crash dieting.This makes

your body slow down topreserve body fat for reserve.

Learn more fromwww.healthyweight.org.

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Did You KnowBreakfast is important because

it “breaks the fast.” It isneeded for energy to get you

going for the day.

Steps to TakeStart the day off right. Eat

breakfast.This is an easy mealto choose fruit, a whole-grainbread or cereal, and a low-fat

or nonfat dairy food.

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Did You KnowJanuary is Cervical Health

Awareness Month.

Steps to TakeLearn about cervical cancer

from the Cancer InformationService at 800.4.CANCER

(422.6237) andwww.cancer.gov.

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Did You KnowPap tests, pelvic exams, and atest for human papillomavirus(HPV) check for early signs of

cervical cancer.

Steps to TakeIf you are a female, start

getting Pap tests at age 21 orwithin 3 years of the onsetof sexual activity, whichevercomes first. After that, get a

Pap test at least every 3 yearsor as often as your doctor

advises.

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Did You KnowToday is Rev. Dr. Martin Luther

King Jr. Day.This celebrates,remembers, and pays tributesto this famous American civilrights leader. It is also a day of

service.

Steps to TakeFind out local events for

this holiday and ways to giveservice to your communityfrom www.king-raleigh.org.

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Did You KnowIn general, a healthy weight isone in pounds that falls within

a Body Mass Index (BMI)between 18.5 and 25.

A BMI between25 and 30 = overweight.

A BMI of 30 & higher = obese.

Steps to TakeTo find your BMI and to learn

more about it, go towww.nhlbi.nih.gov.

Search for “Body Mass Index.”

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Did You KnowExcess fat around the

abdomen is another sign ofbeing overweight.

This means:> 40 inches for men

> 35 inches for women

Steps to TakeTo find out your waistmeasurement, place a

measuring tape around yourwaist near your navel. Do thiswhen you stand relaxed, not

pulling in your stomach.

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Did You KnowEating as a response to anger,

boredom, depression, andstress can cause weight gain.

Steps to TakeDeal with your emotions

without turning to food. Forexample, when you are angry,

take 3 or 4 deep breaths,count to 10, state out loud

why you are angry, etc.

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Did You KnowWomen’s Healthy Weight Dayis the Thursday of the 3rd fullweek of January. In a culturewhere “thin is in,” it can be a

challenge for women to accepttheir size and focus on being

healthy at any weight.

Steps to TakeHealthy weight is not justabout weight in pounds. It

includes being physically active,eating nutritious foods, andfollowing a healthy lifestyle.

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Did You KnowNot getting enough sleep canchange the body’s metabolism,

making it harder to loseweight. Less sleep leads to lessenergy to exercise and more

time for snacking.

Steps to TakeGet at least 7 to 9 hours of

sleep a night.

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Did You KnowThe 3rd week of January is

Healthy Weight Week. Personsat a healthy weight have a lowerrisk for diabetes, heart diseasehigh blood pressure, and other

chronic diseases.

Steps to TakeIf you are overweight, losing10% of your weight will help

lower your risk for manychronic diseases.

(your weight in lbs) ÷ 10 =(lbs to lose 10% of your weight)

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Did You KnowJanuary is Eye Care Month.Regular eye exams can help

detect vision, as well asmedical problems.

Steps to TakeGet vision exams as often asyour doctor advises. Learn

more from the National EyeInstitute (NEI) atwww.nei.nih.gov

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Did You KnowJanuary is Glaucoma Awareness

Month.With glaucoma, thepressure of the liquid in the eyegets too high. Glaucoma may not

be preventable, but blindnessthat could result from it is.

Steps to TakeGet a screening test for

glaucoma every 2 to 3 yearsstarting at age 50; every 2 to3 years at age 40 if you are an

African American. Learn more atwww.glaucoma-foundation.org.

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Did You KnowChronic (open-angle)

glaucoma occurs gradually.The first signs can be loss ofside (peripheral) vision and

blurred vision.

Steps to TakeSee your eye doctor as soonas you get signs of this kind ofglaucoma. Eye drops and oralmedicines can be prescribed.

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Did You KnowAcute (angle-closure)glaucoma is a medical

emergency! Signs of this are:Severe eye pain, redness in

the eye, swollen upper eyelid,burred vision, seeing halos

around lights, severe headachethat throbs.

Steps to TakeIf you have these signs, getto a hospital emergencydepartment right away!

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Did You KnowJanuary is Thyroid AwarenessMonth.The thyroid is in frontof the windpipe. It regulates

growth and fertility. It also helpsmaintain body temperature.

Steps to TakeThe American Thyroid

Association advises that adults,especially women, get a blood

test to screen for thyroidproblems starting at age 35 andevery 5 years after that. Learn

more from www.thyroid.org.

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Did You KnowLow thyroid is called

hypothyroidism.With this,body functions slow downbecause the thyroid gland

does not make enough thyroidhormone.

Steps to TakeSee your doctor if you have alot of fatigue, are depressed,have dry, pale skin, feel coldoften, and have constipation.These could be signs of low

thyroid.

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Did You KnowHigh thyroid is called

hyperthyroidism.The thyroidgland makes too much thyroidhormone. It gets larger.This is

called goiter.

Steps to TakeDo a “Neck Check:” In frontof a mirror, tilt your chin up

slightly and swallow a glass ofwater. Look at your neck as youswallow. Check for any bulges

between your Adam’s apple andcollarbone. If you see any, contact

your doctor.

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Did You KnowJanuary isVolunteer Blood

Donor Month.According tothe Red Cross, about 60% ofpeople in the U.S. are able todonate blood, but only 5% do.

Steps to TakeTo donate blood, you must be

at least 17 years old, weighmore than 110 pounds and bein good health. Find out aboutother guidelines for donatingblood from www.givelife.com.

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Did You KnowEvery 2 seconds, someone inthe U.S. needs blood. More

than 38,000 blood donationsare needed every day.

Steps to TakeIf you want to donate blood tothe Red Cross, call your local

Red Cross Blood Servicesoffice or 800.GIVE.BLOOD

(800.448.3256).

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Did You KnowGiving blood is very safe.Sterile procedures are

followed.When you donateblood, you cannot get HIV, the

virus that causes AIDS.

Steps to TakeIf you are going to have

surgery and may need blood,you can give your own bloodahead of time.This is called

autologous blood transfusion.

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