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Current Lifestyle-Fitness & Food
Kelly’s Lifestyle Tips
1.
Make exercise your
#1 Priority:
Book it like an appointment.
2.
Practice
Moderation & Consistency:
Balance, like anything, makes the most sense. Extremes are typically
not good. When it comes to diet or exercise, working at a moderate
“in-between” range is generally very healthful. You don’t have to
climb a mountain, but do something active every day.
3. Honor your
Body:
Listen
to your inner teacher and respond accordingly. Sometimes it’s good to
push your edge, other times, your body needs more nurturing or
“active” rest. This balance will prevent injuries as well as prevent
psychological “burnout”.
-
Know
your tolerance level- from this point, take baby steps. (Walk flat before
adding hills, blocks before miles)
-
With
time, add endurance or intensity – have a plan to adhere to and
give your body at least a few weeks before increasing to a new
level
-
Add
some type of resistance exercise. Strong muscles pluck oxygen
and nutrients from the blood much more efficiently than weak ones,
which means less stress on your heart. Strong muscles are better
at sopping up sugar in the blood and helping the body stay
sensitive to insulin. This keeps the blood sugar in check,
thereby controls and helps prevent type 2 diabetes.
4.
Variety:
Keep it Fun. Suggestions: Pilates, Yoga, Rock Climbing, etc… all
incorporate strengthening, flexibility, balance, focus and endurance.
Find what works for you that doesn’t seem like work!
5. Set Goals:
At a minimum, walk every day. A good motivational tool to help is a
pedometer, which allows you to track how many steps you take each
day.
Nutrition:
1.
Stay Hydrated:
Eight 8-ounce glasses a day is generally adequate for sedentary people
but drink more if you are active. Refer to our
HydraCoach
website and select "Product", then
“Hydration Calculator” for more specifics.
2.
Perceive
Food/Nutrients as Fuel:
When making food choices, don’t immediately think of what sounds good,
think of what your body needs. Try to fuel yourself with protein,
quality carbs (slow sugars or GI index foods), minimal (good fat), and
water. Eat what your body needs to be healthy.
3. Add Color:
try to get all the bright colors in your diet though fruits and
veggies (purple, green, red, yellow, orange)
4. Moderation:
Most single portions are fist size or the size of a deck of cards.
5. Watch Total
Fat Intake: good and bad.
6. Eat “Whole”
Foods: Avoid prepackaged and processed foods.
7. Consume
Adequate Protein: (4-6 oz
protein rich food at lunch or dinner)
"It's not where you stray, it's where you stay"
*Note: This information is not
intended to serve as a replacement for the advice of your physician.
Recommended Reading:
In Defense of Food: An
Eater's Manifesto
--
by Michael Pollan, (January 1, 2008)
The New Glucose Revolution: The
Authoritative Guide to the Glycemic Index--the Dietary Solution for
Lifelong Health --- by Jennie
Brand-Miller, et al;
ACSM and AHA Exercise Recommendations for Healthy Adults |
