Register by January 19 for FREE Step Up And Scale Down Class

Did you resolve to focus more on healthy habits this new year? Do you need a small peer group to push you back toward eating right and getting exercise? Want to shed a few pounds before the weather warms back up?

Proper nutrition and exercise are keys to maintaining good health. Join the FREE Step Up and Scale Down Class to learn ways to improve your healthy habits and reduce your risk of chronicdiseases. The course is supported by the Healthy South Texas Initiative along with the Lavaca County Office of the Texas A&M AgriLife Extension Service and Lavaca Medical Center.

The class will meet in the Johnson Conference Room at Lavaca Medical Center, 1400 N. Texana St. in Hallettsville at noon on Mondays, beginning Jan. 22. The following lessons are included in the course:

Lesson 1: Scale Down by Setting Goals – Jan. 22

Learn how to estimate your personal calorie needs to reach a healthy weight. Understand how to set realistic and healthy goals. Learn amounts to consume from each food group to meet recommended nutrient intake.

Lesson 2: Step Up to a Healthy Plate – Jan. 29

Understand why fad diets are not healthy. Learn healthy techniques for managing food intake, such as using MyPlate, managing portion sizes, and recording food consumption.

Lesson 3: Scale Down by Reading Labels – Feb. 5

Understand how to read nutrition labels and identify food claims. Learn how nutrition labels can be used to manage weight.

Lesson 4: Step Up to Breakfast and Menu Planning – Feb. 12

Get help planning a week’s worth of meals. Discuss the benefits of eating breakfast. Practice reading nutrition labels and using them to make healthy choices.

Lesson 5: Scale Down with Moves to Lose – Feb. 26 Understand the impact that exercise has on overall health and well-being. Identify barriers to increasing your physical activity levels. Discuss techniques that will improve daily exercise habits.

Lesson 6: Step Up your Hydration – March 4

Understand what adequate hydration means and identify your best sources. Learn signs and symptoms of dehydration and why hot summer temperatures are a problem for all ages.

Lesson 7: Scale Down by Finding your Motivational Mojo – March 11 Learn how to overcome the feelings that derail you and find your real motivation. Learn common weight loss mistakes that trip people up, and discover what may be stalling your weight loss efforts.

Lesson 8: Step Up to Healthy Snacking – March 18 Identify smart snacking strategies and healthy snacks that satisfy. Understand why fiber is important in a diet and identify fiber-rich foods.

Lesson 9: Scale Down with a Colorful Plate – March 25 Learn why a diet rich in fruits and vegetables supports a healthy lifestyle. Identify appropriate amounts of fruits and veggies to consume for a healthy diet. Understand what to look for when choosing fruits and vegetables and how to incorporate them into your menus.

Lesson 10: Step Up to Successful Socializing – April 1 Identify tips to stay on track with healthy eating while socializing. Learn healthy preparation methods for cooking foods and simple ways to reduce fat and sugar from recipes.

Lesson 11: Scale Down by Knowing Your Numbers – April 8 Understand normal/healthy ranges for high blood pressure, high cholesterol, diabetes, and obesity.

Lesson 12: Step Up and Celebrate – April 15

Establish personal rewards for success and review common characteristics of successful weight loss maintenance. Identify strategies to reach or maintain a healthy weight.

To get the most out of the course, participants are encouraged to attend all twelve lessons. To register or for further information, call the Lavaca County Extension office at 361-798- 2221 or go to the county website at https://lavaca. agrilife.org.