Guidelines for Living a Healthy Lifestyle

GUIDELINES FOR LIVING A HEALTHY LIFESTYLE NUTRITION DO's BUILD A HEALTHY PLATE Make 1/2 your plate fruits and vegetables. Focus on red, orange and dark green veggies. Keep track of what you eat to learn the right lessons surrounding food and adopting a healthy lifestyle. Make at least 1/2 your grain intake whole grains. CONTROL PORTIONS Fun Fact: 3oz of cooked chicken is only the size of a deck of playing cards. OZ EAT SUPERFOODS BLUEBERRIES • High in antioxidants, phytoflavinoids, potassium, and vitamin C. • Lowers risk of heart disease, cancer and acts as a natural anti-inflammatory. (Inflammation is a major cause of chronic diseases) • Acts as an anti-aging supplement by improving motor skills, preventing memory loss, and lowering blood pressure. SALMON • High in antioxidants (vitamins A, E, B-carotene, minerals zinc, iron, copper, manganese, and selenium). • High in monounsaturated fats, which helps lower cholesterol. • Loaded with omega-3s which are linked to lower risk of heart disease and known to be helpful to people with arthritis. • Studies have linked omega-3 to reduction of memory loss and depression. • Omega-3s are especially important for health because the human body cannot produce them naturally. SPINACH • Highest vegetable protein in existence. • High in vitamin A and the highest vegetable in vitamin K, second only to cauliflower. • Also packed with folic acid, magnesium, iron, potassium, vitamin C, and manganese. • Protects against heart disease, cancer, osteoporosis, and other age-related problems (cataracts, blindness, skin problems, and memory loss). • Beneficial in reducing common health problems such as migraines and constipation. WALNUTS • One of the few sources of plant derived omega-3 fatty acids. • Rich in plant sterols that help lower serum cholesterol levels and promote heart vessel health overall. • Known to improve long-term brain health and overall brain functionality. • Great source of fiber, protein, magnesium, copper, folate, and vitamin E. • The highest overall antioxidant effects of any other nut. EAT INSTINCTUALLY Learn to trust your body to know when it's hungry. Don't treat food as a trigger you react to as you see it. BE ACTIVE Get at least 2 ½ hours of moderate intensity aerobic activity per week. Work on muscle strengthening activities on non-aerobic days that include activities for each of the major muscle groups. NUTRITION DON'TS AVOID BAD EATING HABITS Don't skip breakfast. Statistics show those : ) who eat breakfast overeat less during the rest of the day than those who don't. Don't eat late at night, it makes it harder to sleep since your body has to actively digest the food. Don't eat out, cook at home. Cut back on foods high in solid fats, added sugars, and salt. When preparing food, don't use solid fats, switch to oils like olive oil or coconut oil. Don't emotionally eat (stress, boredom, fatigue). Don't eat on the run or when you're distracted. It makes it harder for your body to notice the food intake since your mind is on other things. BROUGHT TO YOU BY jazzercise. RESOURCES www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdt www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/10-nutrition-dos-and-donts-100912.aspx www.livebetteramerica.com/health-nutrition/healthier/portion-size-pocket-guide www.webmd.com/food-recipes/leatures/10-everyday-super-foods?page=2 www.usatriathlon.org/about-multisport/multisport-zone/tuel-station/articles/10-nutrition-dos-and-donts-100912.aspx www.choosemyplate.gov/food-groups/downloads/MyPlate/DG2010Brochure.pdf www.fitday.com/fitness-articles/nutrition/healthy-eating/5-extremely-unhealthy-eating-habits-to-avoid.html#b www.3tatchicks.com/5-most-common-bad-eating-habits/ www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/10-nutrition-dos-and-donts-100912.aspx www.cdc.gow/physicalactivity/everyone/guidelines/adults.html www.webmd.com/diet/features/superfoods-everyone-needs www.health.comhealth/gallery/020331905_3,00.html www.tassal.com.au/why-is-salmon-a-superfood.html www.kitchenstewardship.com/2009/07/20/food-for-thought-spinach-the-u.. www.superfoodsnc.com/superfoods/wallnuts/ www.superfoodlists.com/walnut-superfood/