Na da taim de fo yia bak... wen wi promes wi sef "A go definitli los weight dis taim" en "A go stop fo it junk fud." Bɔt fɔ tɔk tru, ɔmɔs pan dɛn prɔmis ya wi kin rili kip? Bɔku tɛm, pipul dɛn kin fɔgɛt dɛn prɔmis dɛn de bay Janwari, nɔto so? So wetin wi go du if wi tink difrɛn we smɔl dis tɛm? Bifo yu jɔs wok tranga wan yu wan, wetin yu go du if ɔlman na di os bigin dis wɛlbɔdi waka togɛda? Dis go bi fayn chans fɔ mek yu it fayn ɛn fɔ mek yu gɛt tayt padi biznɛs wit yu famili.
Lɛ wi bigin wit smɔl chenj dɛn, nɔto big tin dɛn.
Nɔ tray fɔ chenj ɔltin na yu os wan tɛm. If yu du dat, i go mek yu at pwɛl ɛn yu go dɔn giv-ɔp. So lɛ wi bigin smɔl . Tink bɔt tin dɛn we pɔsin kin ebul fɔ du.
Tink bɔt am dis we...
- Yu kin pik wan buk we nɔ gɛt bɔku fat ɛn we izi fɔ mek dis tɛm ɛn pik sɔm it dɛn we ɔlman na di famili go lɛk?
- Yu kin ad sɔm mɔ vɛjitebul ɔ smɔl salad to di it dɛn we yu dɔn mek na os?
- I at fɔ mek ɔlman na di famili kam togɛda di sem tɛm wit wok, skul, ɛn klas. Bɔt wi nɔ go ebul fɔ put at le wan de insay di wik we ɔlman go ebul fɔ it dina togɛda?
Na dɛn smɔl smɔl chenj ya kin bi abit smɔl smɔl. I tan lɛk se yu de mek yu sidɔm ɛn sheb it wit ɔda pipul dɛn we de wok ɔnda yu ruf, bɔt difrɛn tɛm dɛn. Start wit wan de fɔs, dɔn si ɔmɔs dez insay di mɔnt yu kin inkrisayz am to.
Mɛmba se di gol na fɔ it fayn ɛn spɛn tɛm togɛda as famili . Sɔntɛm if una nɔ ebul fɔ du dis insay di wik, plan fɔ it dina togɛda di wikɛnd. I de gi yu famili chans fɔ kam togɛda, ɛn i de ɛp yu bak fɔ avɔyd di wikɛnd bɔrga ɛn frit. Dat na ɔl tu wɛlbɔdi it abit ɛn Nyu Ia rizɔlt we yu kin kip.
Di sɔprayz wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we wi it togɛda
Dis nɔto jɔs fɔ gɛda togɛda. Di wan dɛn we de stɔdi bɔt mɛrɛsin se if wi it togɛda as famili, mɔ di it we wi de it na nɛt, dat kin rili ɛp wi fɔ gɛt wɛlbɔdi. Fɔ ɛgzampul, wan stɔdi we Dɔktɔ Matyu Gilman, we na prɔfɛsɔ na Havad Mɛdikal Skul, bin du, sho se pikin dɛn we kin it togɛda wit dɛn famili ɔltɛm kin it fayn pas di wan dɛn we nɔ kin it.
Dis risach bin involv 16,000 pikin dɛm we ol bitwin 9 ɛn 14. I klia se pikin dɛm we de it it wit dɛn mama ɛn papa ...
- It smɔl flawa ɛn fast fud.
- Drink smɔl soda.
- It mɔ frut ɛn vɛjitebul dɛn .
Dis kin mek di sɛtyuret fat we kin gɛda na di pikin dɛn bɔdi nɔ bɔku, we na di kayn fat we kin gɛda na wi blɔd vesel ɛn klog dɛn, ɛn di kabɔhaydrɛt we kin mek di blɔd shuga bɔku ɛn mek sik dɛn lɛk dayabitis .
| Fɔ it abit | We yu de it togɛda wit yu famili | We yu de it yu wan |
|---|---|---|
| Fast fud ɛn flawa dish dɛn | Tek less | Fɔ tek bɔku tin |
| Frut ɛn vɛjitebul dɛn | Fɔ tek bɔku tin | Tek less |
| Satyuret Fat dɛn we de na di wɔl | Di bɔdi de gɛt smɔl tin | Tumɔs fɔ di bɔdi |
| Fiuja at sik ɛn dayabitis risk | Low risk | Di risk kin bɔku. |
Dɛn gud it abit ya we dɛn kin mek we dɛn smɔl ɛn we dɛn yɔŋ kin afɛkt dɛn wan ol layf. Dat min se wi nid fɔ put gud abit dɛn we go mek wi pikin dɛn gɛt wɛlbɔdi frɔm we dɛn smɔl.
Dis kin ɛp wi fɔ bi gud mama ɔ papa.
Fɔ it na famili bak impɔtant fɔ mɛn pikin dɛn fayn fayn wan. Di risach we di Nashɔnal Sɛnta fɔ Drug ɛn Alkol Abiuz (CASA) na Kɔlumbia Yunivasiti dɔn du fɔ lɔng lɔng tɛm dɔn sho se na di sem tin bɔku bɔku tɛm.
"Di mɔ we yɔŋ pipul dɛn de it dina wit dɛn mama ɛn papa, na di mɔ dɛn nɔ kin smok, yuz drɔgs we nɔ rayt, ɔ drink rɔm bad bad wan."
Di rizin fɔ dis na bikɔs di dina tebul na di bɛst ples fɔ pikin dɛn fɔ tɛl dɛn mama ɛn papa bɔt wetin dɛn de tink, wetin dɛn de du insay dɛn de, ɛn di prɔblɛm dɛn we dɛn gɛt. Pikin dɛn kin fil se dɛn mama ɛn papa de luk fɔ dɛn ɛn lisin to dɛn. Ivin if yɔŋ pikin dɛn kin tɔk tin lɛk "lɛf wi wan," dip insay dɛn at, dɛn kin op se dɛn mama ɛn papa go lɛk dɛn ɛn kia fɔ dɛn. Dis bond na wan pan di men tin dɛm wae de mek dɛn nɔr de go na di rɔng rod.
Aw fɔ mek famili it tɛm fayn?
Okay, naw wi no aw dis valyu. Bɔt fɔ mek dis go bifo, wi nid fɔ tek kia ɔf sɔm tin dɛn.
- Ɔf di TV ɛn fon: Dis na tɛm fɔ lisin to unasɛf. Nɔ mek di sawnd we di TV de mek ɔ di notis dɛn we de na yu fon pwɛl am.
- Nɔ mek di tebul bi ples fɔ fɛt: Nɔ pik dis as ples fɔ kɔl yu pikin dɛn ɔ tɔk bɔt prɔblɛm dɛn we dɔn gɛda ɔlsay na di wik. If yu du dat, yu pikin dɛn go bigin fɔ avɔyd fɔ kam na tebul.
- Prioritiz kɔmyunikeshɔn ɛn kɔnekshɔn: Dis na tɛm fɔ mek di famili mɛmba dɛn kɔnɛkt wit dɛnsɛf. Mek di ples usay ɔlman go ebul fɔ tɔk wetin i de tink ɛn fil fri wan.
- Mek yu pikin dɛn tɔk: Aks dɛn bɔt dɛn de. Tɔk bɔt wetin bin apin na skul, dɛn padi dɛn, ɛn di tin dɛn we dɛn lɛk.
- Mek ples we layt ɛn kol: Sɔm pipul dɛn we de stɔdi bɔt dis kin tɔk se ivin if yu layt smɔl kandul, i kin mek yu maynd kol ɛn mek yu fil fayn.
Dis nɔto sɔntin we yu fɔ du ɛvride. Bɔt we yu du dat, i lɛf to yu fɔ mek i bi tɛm we go mek ɔlman gladi ɛn mek famili gɛt tayt padi biznɛs.
Mɛsej we dɛn kin kɛr go na os
- Di wɛlbɔdi rizɔlt dɛn we di wan ol famili kin tek togɛda kin wok fayn pas di wan dɛn we yu kin tek yu wan.
- Nɔ mek big chenj dɛn. Start wit smɔl tin, lɛk fɔ it togɛda wan de insay di wik.
- If wi it togɛda, i kin mek pikin dɛn it fayn ɛn i kin protɛkt dɛn frɔm sik dɛn we go kam lɛk dayabitis ɛn at sik.
- Dis go mek dɛn ebul fɔ tɔk to pikin dɛn fayn ɛn ɛp dɛn fɔ avɔyd fɔ du bad tin lɛk drɔgs.
- Di tebul fɔ it fɔ bi ples fɔ gladi fɔ tɔk to dɛn ɛn fɔ mek dɛn gɛt tayt padi biznɛs wit dɛn famili, nɔto ples fɔ sɔlv prɔblɛm ɔ fɛt-fɛt.
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