Tip #1: Explore a Healthful Eating Pattern
Skip the diet this year and focus your energy on exploring a balanced eating pattern instead. Not sure where to start? Try these great options…
- MyPlate lays out a straightforward guide to healthful meals — simply make your plate look like MyPlate! Fill half of it with fruits and vegetables, then add some whole grains, lean protein, and low-fat dairy. There are lots of great resources to help you follow this eating pattern, so don’t miss the tools at www.choosemyplate.gov.
- The Dietary Guidelines for Americans offer research-based eating advice that lends itself well to building a healthful eating style. Check out the Foods to Increase section for meal inspiration!
- The DASH diet is an eating pattern that is highly recommended for good health. DASH is short for dietary approaches to stop hypertension, and this eating plan is great for your heart. Plus, there are lots of ways to make simple and tasty meals while sticking to the foods featured in DASH.
Tip #2: Find Some Way to Get Active
According to the Physical Activity Guidelines for Americans, “Being physically active is one of the most important steps that Americans of all ages can take to improve their health.”
Most adults need at least 2 hours and 30 minutes of moderate intensity exercise per week or at least 1 hour and 15 minutes of vigorous intensity aerobic physical activity per week. Some combination of the 2 approaches would also work well. Avoid being sedentary.
The guidelines assert, “Regular physical activity reduces the risk of many adverse health outcomes. Some physical activity is better than none [… and the] benefits of physical activity far outweigh the possibility of adverse outcomes.”
So, how will you get active? Here are some ideas…
- Go for a walk during lunch
- Join a running group
- Lift weights with a personal trainer
- Exercise with a friend
- Join a workout class at the gym
- Rent or download a workout video
- Go for a swim
- Get some home exercise equipment
- Take walks as a family after dinner
- Try yoga
The most important thing is to simply get moving. Talk with your doctor about healthful approaches to physical activity today.
Tip #3: Follow Your Priorities
What’s most important to you? Pick a priority and find a few different ways to bring it to the forefront of your life. For example, if you’re most concerned about hypertension and improving your blood pressure, consider reducing the salt in your diet. You can do this by cutting back on restaurant and fast food meals, replacing frozen foods with fresh options, etc. Set a goal that focuses on what really matters to you and you’ll be amazed at how easy it is to stick to it!
“Copyright foodandhealth.com, reprinted with permission”
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If you live in the Gilbert area, treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.
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