This isn’t the only New Year’s resolutions list you’ll read this month, nor is it the only one with good ideas to offer. But it is one you should take to heart if you want to make the others far more do-able.

That’s because improving your physical and mental health gives you a strong leg up on hiking the Alleghenies, getting back your 32-inch waistline, learning a foreign language, running your first marathon and countless other life-enhancing changes.

Our list of five resolutions starts with one we think you’ll especially appreciate:

Think in terms of what you’re gaining, not what you’re forcing yourself to sacrifice. “Giving up cheese chile rellenos” sounds rather punitive, doesn’t it? One might even say it unfairly demonizes one of the noblest examples of Texas-Mexican fusion cuisine. So why not set the positive goal of balancing culinary pleasure with health eating? Work with your doctor to create a dietary plan that gets you where you want to be — and allows occasional gooey, queso-rific rewards for a job well done.

Slow the throttle on aging. For our first three decades or so, youthful health and fitness are durable assets we can almost take for granted. From then on, they’re conditional gifts we have to work to maintain. The best way to do that is a half hour or so per day of vigorous physical activity. If you lack the time for daily gym visits or the cash for a personal trainer, get creative.

From your body’s standpoint, a six-level parking garage is as good a walking track as a hilly hiking trail. Office building stairs sub nicely for Stairmasters. Dumbbells store neatly under a desk and can work almost as many muscle groups as a multifunction exercise machine. Then, on the weekend, set your DVR to record less urgent games and use the daylight to play Frisbee or touch football with your kids, ride a bicycle or do a long-delayed home repair project.

The satisfaction and visible benefits of exercise grow more obvious over time because, although physical activity can’t keep your hair as dark and lush as a 20-year-old’s, it can put the brakes on most other physical and mental signs of aging. For advice on lifelong physical health and fitness, go to the Texas Department of Aging and Disability Services’ websites GetFitTexas (www.getfittexas.org) and Texercise (www.texercise.com), or the Department of State Health Services’ Walk Texas! Site (http://www.dshs.state.tx.us/diabetes/walktx.shtm).

Take a breather: Quit smoking. Yes, we did urge you to think in turns of what you can add, not give up during 2012. But really, can it be anything but a plus to spare your lungs a daily bombardment of more than a dozen harmful chemicals (including arsenic, benzene, formaldehyde and vinyl chloride) and dramatically lower your risk of lung cancer and emphysema? You’ll need plenty of will power and help to succeed, but it’s well worth the effort. Start by visiting the Yes! I’m Ready to Quit website (www.dshs.state.tx.us/tobacco/quityes.shtm).

Head off or control adult-onset diabetes. Heredity, ethnicity and age all can influence risk of diabetes, but other variables are under our control. If you’re 45 or older, the Department of State Health Services (DSHS) recommends a test for diabetes every three years. If you’re at risk for diabetes, there are plenty of steps you can take to manage it, including dietary changes, physical activity and blood sugar monitoring. For more information, visit DSHS’ Diabetes Prevention and Control Program website (www.dshs.state.tx.us/diabetes/tdcprgrm.shtm).

Volunteer in your community. For social engagement, mental stimulation and pure emotional satisfaction, few activities are more rewarding than volunteering your time and energy to improving the lives of others. Volunteers are needed in every Texas community, so you’ll never lack for opportunities to help. Start your adventure by going to the Texas Department of Aging and Disability Services’ Volunteer and Community Engagement website at (www.dads.state.tx.us/volunteer/vce.html).

As part of the FitCity Challenge, City of Tyler Mayor Barbara Bass has launched her FitWalk Challenge to encourage Tylerites to get active and lead a healthy lifestyle.
“Staying fit can be as easy as eating right and walking 30 minutes, three times per week,”  said Mayor Bass.  “This program is a fun, easy way to motivate others to commit to walking each and every week.”
The program provides incentives to walkers who track their time walking and reach certain milestones.  Prizes are given to participants when they initially register; after two weeks on the program; after four weeks and after seven weeks.  Those who fill the tracking sheet and bring it to City Hall will also be entered to win a Wii Fit system in a drawing to be held Dec. 16, 2011.

Prizes include:
• Pedometer (first 500 to register);
• Sunglasses (first 500 to walk six times in two weeks);
• Sportsbottle (first 500 to walk 12 times in four weeks);
•  Sportsbag (first 500 to walk 21 times in 7 weeks); and,
• Wii Fit (one winner; enter by walking 24 times in 8 weeks and bringing your completed card to City Hall, 212 N. Bonner) The drawing will take place on Dec. 16, 2011.
All prizes are to be picked up at City Hall, 212 N. Bonner.  No prizes will be mailed.

For those who are unable to walk, or prefer other aerobic exercise, other forms of exercise are acceptable.
“Registering is easy,” added Mayor Bass.  “Just go to the City webpage or to www.MayorsFitWalkChallenge.com and download the registration form.  You can also come by City Hall at 212 N. Bonner.  We truly hope everyone will join us as we take this step toward making Tyler a healthier city.”

As part of the FitCity Challenge, the community-wide campaign to promote healthy, fitter lifestyles for Tyler residents, Mayor Barbara Bass will hold the next Monthly FitWalk at 8 a.m. on Saturday, Sept. 3 at the dam at Lake Tyler.
“The Mayor’s Monthly FitWalk is designed to encourage residents to make exercise a part of their lifestyle,” said Mayor Barbara Bass. “I hope to see all of our residents enjoying the natural beauty at Lake Tyler so we can all get a healthy start to our weekends.”
The Mayor’s Monthly FitWalks last between 30-40 minutes and are planned in the early morning to allow residents to easily fit them in to their busy schedules.
Information on this and other City of Tyler events is listed on our website at www.CityofTyler.org on our Twitter page at www.Twitter.com\TylerEvents or become a friend of Tyler Happenings on www.Facebook.com.

By Todd Staples, Texas Agriculture Commissioner

The latest “F as in Fat” report is out and the grades are not good.
The research, sponsored by the Trust for America’s Health and the Robert Wood Johnson Foundation, finds Texas has the unhealthy distinction of being among 12 states nationwide with adult obesity rates over 30 percent.
Aside from being a major health crisis, the escalating costs of obesity are draining our state’s resources and causing unnecessary health expenditures, which means taxpayers are picking up the tab for poor eating choices. If current trends in obesity-related health care costs continue, the Texas Comptroller’s Office projects obesity could cost Texas businesses $32.5 billion annually by 2030.
According to the new “F as in Fat” report, Texas currently has an obesity rate of 30.1 percent, up from 16 percent 15 years ago. The prevalence of obesity-related chronic diseases, including cardiovascular disease, cancer and diabetes also has risen. Over the past 15 years, hypertension rates among Texans have increased by 25 percent, and diabetes rates are up by a whopping 63 percent.
The good news is that we CAN do something about our state’s obesity crisis. Each of us can live healthier lives by adopting the 3E’s of Healthy Living – Education, Exercise and Eating Right.
There is no quick fix to winning the battle of the bulge, and more government is not the answer. But with each of us taking responsibility to apply the 3E’s of Healthy Living, we can begin to reverse this dangerous trend that is robbing our citizens of their health and taxpayers of billions of hard-earned dollars. Together, we can make Texas a healthier state.

For many, June can be a month to take time out of busy schedules to appreciate and celebrate the men in our lives.  With Father’s Day, June 19, quickly approaching, TOPS Club, Inc. (Take Off Pounds Sensibly), the nonprofit weight loss support organization, offers hints and tips to keep dad healthy and active.  Whether you’re a member of TOPS or simply a member of a family, use these ideas to encourage Dad to live a healthy lifestyle year-round.
Give Dad the Gift of Health
• Be Dad’s exercise buddy.  Make an effort to exercise regularly together, and schedule it on the calendar as a reminder.  Working out with a partner encourages you to motivate and hold each other accountable.
• Does he like gadgets?  Give him a pedometer or heart rate monitor.  These tools will inspire Dad during his workouts and help him track progress and an ideal intensity level.
• Help him unwind.  A gift certificate for a massage will give Dad the opportunity to de-stress.  Less stress is healthy for his mind and immune system.
• You’re never too old to make a homemade gift.  Activity coupons are a great way to inspire a healthy lifestyle.  Whether you offer him a hike, yard work help, or bike ride, an activity coupon will give you time to spend with each other and get you moving.
• Gift him with a membership to TOPS.  TOPS provides weight-loss support and wellness education for only $26 annually in the U.S. and $30 in Canada.  Visit www.tops.org for more information or to find a chapter near you.
A Father’s Day Feast
Celebrations typically include many indulgent meals.  Use Father’s Day as an opportunity to make tasty, healthy food that the whole family can enjoy.  When it comes to choosing snacks and meal options, these guidelines are easy to incorporate into Father’s Day festivities.
• Start his Father’s Day out on a healthy note.
Serving Dad breakfast in bed not only shows that you appreciate him, but it also sets the tone for a healthy day.  It may even inspire healthy breakfasts throughout the year.  Oatmeal, fruit salad, cottage cheese, and scrambled eggs are examples of some delicious, hearty breakfast foods.
• Have a heart-healthy cookout.  Does your dad consider himself a “grill master?”  Get creative with food choices to make the meal healthier.  Turkey dogs, veggie burgers, buffalo burgers, and chicken are great options.  Look for packages with a higher percentage of lean meat.  If beef is more appealing, choose meat that is labeled “choice” or “select.”  It also never hurts to throw some vegetables on the grill.
• Is he nuts about snacks?  Almonds, walnuts, and hazelnuts pack a lot of nutrition, including healthy fats, protein, Vitamin E, Omega-3 fatty acids, and fiber.  Suggest to Dad that he might want to consider swapping a handful of nuts for the traditional bag of chips.
TOPS Club Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss support and wellness education organization, was established more than 63 years ago to champion weight-loss support and success.  Founded and headquartered in Milwaukee, Wisconsin, TOPS promotes successful, affordable weight management with a philosophy that combines healthy eating, regular exercise, wellness information, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada.
Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677.

National Senior Health and Fitness Day is May 25 and TOPS Club, Inc. (Take Off Pounds Sensibly) is offering their expertise and suggestions to help Americans reshape their bodies and lifestyles in the journey towards a lifetime of good health.
According to Amy Goldwater, M.S., educator, former body building champion, and physical fitness expert for TOPS, scientific studies indicate that the more active people are, the greater their life expectancy.
“Scientists believe that a healthy, active lifestyle allows people to live a vibrant life – a physically, intellectually, emotionally, socially active, and functionally independent existence. These are the rewards of a wellness way of life,” she says.
For those who are looking for a way to begin on the path to good health, TOPS suggests starting with a walking program. Walking is a slow and easy way to ease the body into a higher level of fitness.  It is accessible to most everyone, doesn’t require any special equipment or practice, and offers a long list of health benefits, including:
• Lowering low-density lipoprotein (LDL) cholesterol (“bad” cholesterol) and raising high-density lipoprotein (HDL) cholesterol (“good” cholesterol)
• Lowering blood pressure
• Reducing the risk of, or managing, type 2 diabetes
• Preventing osteoporosis
• Managing weight
• Improving mood
According to TOPS, speed is not as important as one might think.  For example, recent research indicates that walking at a normal, brisk pace can reduce the risk of heart attack by nearly the same amount as jogging or another aerobic activity.
Even though walking is a low impact activity and sustaining a serious injury is unlikely, it is important to prepare for this exercise to prevent things like blisters or muscle pain.  For this reason, one should wear comfortable footwear with arch support, a firm heel, and thick but flexible soles. Wear loose-fitting and comfortable clothes in layers and dress for the weather and the time of day you are walking. Good posture is important. It is also important to begin slowly, to warm up the muscles, and to stretch your muscles before and after your walk.
Here are a few other things to remember when taking the first steps toward fitness:
• It’s okay to start slowly, especially if a fitness routine is new. Set defined goals of time and distance and stick to them.  Then slowly increase the time and distance to 30 to 60 minutes several times a week.
• Measure the intensity of the workout by monitoring heart rate. This can be done manually by checking the pulse in the wrist or neck or with an electronic device. Knowing the intensity of the workout will help to maximize its effect on the body.
• Set realistic goals that are attainable.  Again, starting slowly may be best for those just beginning a fitness routine.
• Keep track of the number of steps taken or the distance walked as a source of motivation.  Consider a walking journal or automated pedometer to keep this record.
• Bring a friend along if you don’t like to walk alone.
• Take different routes to avoid monotony.
For more information, please visit www.tops.org or call (800) 932-8677.

The University of Texas at Tyler (UTT) Department of Health and Kinesiology is offering a new accelerated degree program to commence in the autumn of 2011. Provost and Executive Vice-President for Academics Dr. Peter J. Fos announced the course. The program allows select kinesiology students to take just five years to earn both graduate and undergraduate degrees. To be eligible students must be enrolled in the department’s Accelerated Bachelor to Master’s Degree Program, and have completed courses with a GPA of at least 3.0. They next must complete kinesiology core courses with a GPA of at least 3.5. This is the first such program in this field. Department of Health and Kinesiology Chair Dr. Scott Marzilli is upbeat on the program’s potential. “This opportunity is awesome,” he said. “Following the completion of the kinesiology core, students would begin taking 15 hours of graduate course work. Upon completion of their bachelor’s degree they would only have 21 hours of graduate courses to complete cialis 5mg side effects their master’s degree.” The program is meant to prepare students for various careers in exercise, physical education, coaching or sports. It also establishes a foundation for later doctoral studies in exercise science, physical education medicine online without prescription and/or kinesiology. For more information or to apply for the course, call (903) 566-7031.

The Center for Disease Control reports that diabetes has become one of the most common chronic health problems for American children and adolescents.  Approximately 151,000 patients under age 20 have the disease.

Traditionally when the illness has afflicted children it has been Type One, or juvenile onset diabetes.  Yet over the past 20 years there has been a steadily increasing incidence of Type Two (adult onset) Diabetes among American children and adolescents.  Studies in Europe have also revealed a growing frequency of Type One Diabetes in young children.

East generic cialis canadian Texas phentermine without prescription Medical Center (ETMC) sponsored a camp for more than 40 diabetes at-risk children.  Called the East Texas Medical Center Growing Together Day Camp the event provided children with hiking, fishing, swimming, archery, rope courses, arts and crafts and, especially, diabetes education.  The campers ranged from age 6 to 15 and already suffer from both Type One or Type Two diabetes, or are overweight, and other campers who are at risk because of genetic factors.

Thirteen-year-old Taylor Betts is from Lindale, and attended because she became diabetic following an illness.  The camp taught her that having the disease is not a cause for shame, and that talking about it can help.  She found the camp an empowering experience and taught her she can do the same things as a non-diabetic child.  Siblings Nathan and Terianna Mbariket, and Laura Floyd, meanwhile, attended because of their families’ history of diabetes.

One of the most fascinating campers was Illissa Vandergriff from Chandler, who developed diabetes at the tender age of 23 months.  She learned the importance of exercise.  Armed with this new realization she aims to start participating in scholastic sports programs.  She discussed how she has become comfortable with and adept at using her second insulin pump.  She got her first one at age six.  She explained how the pump administers small amounts of insulin without her having to take injections.  Outgoing and confident she spoke of how eager she is to commence serious athletics and exercise because this will help regulate her insulin naturally.

“I do not feel embarrassed,” she said.  “I just want people around me to know that I have a pump and what it does so if I need help they will be able to render it fast.”

Although she has not yet decided on a career, she is certain of one thing:

“I will do something where I can give advice to people about diabetes,” she said.  “I am going to be someone who helps others.”

Camp Director Anjani Upponi is an instructor for the ETMC Diabetes University.  She said the camp helps children learn about diabetes if they can enjoy themselves during the education process.  She described children as being more accepting of unwanted facts than are adults.  When it is time to take their blood sugar they simply do it, although this may change when they are older.

“They see themselves as being in charge, and it won’t be cool to wear a diabetic pump,” she said.

Still, she is very positive about what faces diabetic patients.

“We know more now.  We have more choices.  We have made great advances,” she said.  “We have more physiological experience, and we encourage updates in education.”

She herself has a family history of diabetes, and she daily fights to avoid contracting the disease with exercise and good nutrition.

“Exercise is absolutely crucial,” she said.  “Exercise is the sole way to make sure the body wakes up…wakes up the insulin that opens the door to the body.”

She also spelled out the four pillars of diabetic management–food, medication, exercise and emotional health.

“Exercise is a type of medicine,” she said.  “Just get up and do something.  Just get moving.”

She described how the whole world is partaking of “easy food.”  Easy food is fast food, not  cooking your own good nutritious food -  this leads to obesity.

“Exercise and nutrition must become one of the core courses right from elementary school if the world is to survive the disease onslaught that comes with easy food,” she said.  “No matter what you do, eat right and lose weight.  Period.”

For further information on ETMC and its diabetic camp or diabetes education please call (903) 596-3763.