There seems to be lots of confusion out there as to what is good nutrition. Carbs are bad. Calories in, calories out. Putting blood pressure medication and a multivitamin, fish oil, and calcium supplements in the same “pill” category. Staying under 1000 calories a day to lose weight! Ok lets debunk the mystery. This is a simple way to see how you are doing with your nutrition choices. (Adapted from First Place 4 Health)
1. Set realistic and meaningful goals. Being able to walk a mile without stopping and eating vegetables everyday are action oriented goals that guide you to make healthy choices.
2. Plan ahead and prioritize. In my opinion, this is the most important!
3. Focus on quality and variety in food choices.
4. Monitor your portions, and make adjustments when needed. Did you know? 30 years ago a typical bagel was 3 inches round and only 140 calories. Today the typical bagel
counts for an average of 300 calories.
5. Eat breakfast.
6. Spread your eating and calories out throughout the day. Eat every 3-4 hours to manage your satiety and metabolism.
7. Choose water based beverages. Watch for sugar content, and drink plenty of fresh water.
8. Balance your meals with macro nutrients from protein, fats, and carbohydrate sources. They are all important.
9. Read food labels. They are chocked full of important information. Over time, you will recognize and use the information you need to make healthy decisions.
10. Practice mindfulness with your eating. Take time to plan your meals, be thankful for the abundance of food, and keep track of your eating in a journal.
I hope these tips are helpful for you! Share your thoughts here on what has been most helpful for you or email me at firstname.lastname@example.org.
Last month we celebrated Exercise is Medicine Month. Cool, exercise has a month! Simply stated, the benefits of physical activity are proven and impact the future our nation’s health.
According to the American College of Sports Medicine and the Centers for Disease Control,
40% of all major health diseases that our population suffers from are either preventable or can be greatly reduced through regular physical activity.
Whats even more staggering is how the lack of physical activity
affects our work force. There is a 50% increase in “low productivity” due to lack of consistent activity. – Population Health Management August 2012
I have dedicated a portion of my career this year into learning about way’s I can reach people in their place of employment – the people who may not visit me in the gym or come to one of my outdoor classes. Just the other day, I was attending a webinar on how to improve well being in the workplace.
In a recent corporate survey by Healthways, 57% of respondents felt like they were “struggling” in the area of physical well being – their health, energy, and ability to move. Another 12% reported that they were “suffering” in this area.
The remainder reported that they were” thriving”, barely 30%. Certainly this is a subjective feedback, but isnt it truly about how we feel, our emotions, that affect our happiness and satisfaction with our jobs and where we are in life.
What can you do? Begin to access your ability to increase your daily physical activity in the work place. For the rest of the year, I will be sharing tips and suggestion here. Here’s a few for starters!
- Schedule breaks every hour to get up and move.
- Suggest walking meetings in or outside of the building.
- Seek professional assistance.
To arrange a consultation to explore ways I can assist you in creating a culture of regular physical activity at your workplace, give me a call at 314-323-9183 or email Kim@trimwithkim.com.