When it comes to managing due dates and projects, busy people often resort to skipping the gym to work late or stopping for fast food to get to class on time. Sound familiar? Over time, these small sacrifices can add up to big health issues. In order to make healthy habits stick, you have to make simple changes that have a major impact.
A topic I discuss with my clients quite often, especially around this time of year, is how to stay on track to reach their wellness goals when there are so many food-focused social gatherings to attend + so much time spent with friends and family who may not be working towards similar wellness goals. To help simplify things, I like to break my answer down into three main points:
Genetics may be one factor in a dislike for vegetables, but people can train themselves to eat more produce if they are willing to make some lifestyle changes, said registered dietitian nutritionist Jill Patterson. She suggested people try various vegetables using different recipes and preparation methods, and then add the ones they like to their meal planning.”- HuffPost (8/13/19)
“Losing weight is best accomplished by making long-term lifestyle changes, says registered dietitian Christy Brissette, but to drop pounds more quickly, turn to non-processed foods, including non-starchy vegetables, and get plenty of protein. Brissette also says to use herbs and spices instead of salt to reduce water retention, drink plenty of water before meals, get enough sleep and try some high intensity interval training exercises.”- Reader’s Digest (7/2019)
“Exercise has always been a part of my life. I have always had the discipline to workout or get to the gym at least 3 to 4 days a week, but I have not had the discipline to eat healthy all the time. I thought as long as I work out or get to the gym, I can eat what I want. So, I most often did, sometimes even coming home from the gym I would have Taco Bell waiting for me. Over the past year I had been feeling discouraged about where I was at weight wise, and for my age and for the amount I exercise weekly. I weighed more than I ever have in my life. Most everyone tried to make me feel better by saying muscle weighs more than fat.
“A study in The BMJ found a 100 milliliter daily increase of sugary drink intake was associated with 18% higher odds of developing cancer and 22% higher odds of developing breast cancer. The findings, based on up to nine years of data from 101,257 French adults, 79% of them female, didn't show a correlation between artificially sweetened drinks and cancer risk, but the authors noted the study had relatively low consumption of that type of beverage.”- CNN (7/11/19), Reuters (7/11/19)
Though I do not have a formal diagnosis, I admit 100% that I constantly struggle with managing anxiety. The greatest tool I have found for doing so is physical activity. For me, anxiety often manifests in a very physical manner – my heart races, I find myself shaking, my stomach gets upset…the works. So, why not address these physical symptoms, with physical activity?
“Increases in physical activity among middle-age and older adults were linked to a lower risk of all-cause mortality, and death from cardiovascular disease and cancer, according to a study in The BMJ, The study data suggested that at least 150 minutes of moderate-intensity physical activity each week could prevent almost half of deaths associated with being sedentary.”- Medscape (6/28/19)
Who doesn’t love trail mix? This recipe packs all of the flavor!