Fruits and Vegetables Seasonality Guide

Healthy Lifestyle Tips

• Visit the Downey Farmer's Market for fresh and healthy produce
• Utilize the walking path at Furman and Golden Parks
• Replace salty or sugary snacks with healthy options, such as fruits and vegetables
• Dancing reduces stress and depression
• Join a workout class or group
• Exercise at least 30 minutes daily
• Reduce stress and negativity in your life
• Plan an outdoor family activity to the zoo, hiking, or bike riding once a month to stay active
• Limit television, computer games, and internet usage
• Choose water over sugary drinks

Physical Activity Tips

• Start with 30 minutes of moderate to vigorous activity per day
• Work your way up to 60 minutes per day to manage body weight and/or prevent unhealthy weight gain
• If you can't fit a 30-minute chunk of time into your day, do three 10-minute sessions instead
• Include weight-resistance in your workouts to build muscle and burn extra calories

Benefits of Physical Activity

• Gives you more stamina and energy
• Reduces stress and improves sleep
• Helps you lose body fat and keep it off
• Increases strength by building muscle
• Reduces your risk of chronic disease such as heart disease and diabetes
• Lowers high blood pressure
• Keeps bones healthy at all ages
• Regular activity is fun and makes you feel good

Healthy Food Tips

• Start your day with breakfast for maximum energy and managing your weight
• Variety: Eating foods from all food groups
• Balance: Eat more low-fat or fat-free milk products, whole grains, vegetables and fruits and less foods high in saturated or trans fats, added sugars, cholesterol, salt, or alcohol
• Moderation: Choose foods high in vitamins and minerals with little or no added fats or sugars
• Avoid adding too many processed foods high in fat or sugar. These foods don't fit into any food group and intake should be limited
• Balance your intake of calories from food and beverages with calories burned through physical activity.

Mental Health Tips

• Take time to sit outside without your phone and pet your animals
• Take a walk or get in a quick workout to release stress
• Alleviate anxiety by burning off calories on the track or a treadmill
• Getting sweaty increases production of cells in hippocampus responsible for memory and learning
• Releasing dopamine the “reward chemical” can help reduce addiction

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