This document provides tips for living a healthy lifestyle in 3 steps: eating a balanced diet according to the food pyramid, finding an enjoyable exercise routine, and maintaining a consistent schedule that includes sufficient sleep. A balanced diet involves choosing whole, unprocessed foods and limiting junk food, sugar, and fat. Exercise can be as simple as walking or doing at-home videos and doesn't require a gym membership. Sticking to a routine makes it easier to eat healthy and stay active on a daily basis.
2. Its as easy as ONE TWO THREE ONE: EAT A BALANCED DIET! TWO: Find a work out that works for you! THREE: Get on a schedule!
3. A Balanced diet Food pyramid Try to follow the food pyramid for your meals through out the day Know what is healthy vs. junk food Just because the label says “all natural” or “100% natural” doesn’t mean it is. Understand portion control.
4. The Food Pyramid Broken up into 6 different food groups. 1. Dairy-2/3 servings 2. Protein-2/3 servings 3. Vegetables-3/5 servings 4. Fruit-2/4 servings 5. Grains- 6/11 servings 6. Fats-sparingly! Eat something for each food group at every meal. Eat healthy snacks between meals to fulfill each food group.
5. What is good for you to eat? Healthy! JUNK! Whole grain foods Raw foods(except meats- you want to cook that) Fiber bars/ cereals Things with low fat/ no sugar added Etc… Processed foods Chips Candy Pop Energy drinks Etc…
6. What you drink counts too! Don’t forget that what you drink counts towards being healthy too! HYDRATEHYDRATEHYDRATE! Drinking water isn’t just for when you work out or in the summer. You can never drink too much water Remember the 8x8 rule!
7. Portions! Take a closer look at the nutrition labels! Restaurants use larger plates, so split your meal or bring some of it home (only eat half). Serving size and portion size are not the same! Serving size is a standard unit of measuring food, while portion size is what people eat. Ex) some one will drink a bottle of coke, while the serving size is actually 2 servings.
8. Working out can be FUN! To get a good work out you don’t have to pay for an expensive gym membership or anything. But if you do have a membership somewhere, gyms have lots fun classes to take and not to mention lots of different machines you can use to work out on.
9. …Continued… Also you don’t have to spend hours working out. Even just 10 to 15 minuets a day can help keep you in shape (or help get you in shape) You just need to find what is best for you!
10. DON’T HAVE TIME OR MONEY FOR THE GYM? STAY AT HOME! Run or walk in your community Or local track, parks, trails Watch YouTube videos Watch On demand videos Get some friends together and play a pick up game of your favorite sport!
11. Simple changes have BIG effects! If you do not have time for even 15 minuets to work out you can: Take the stairs instead of the elevator Park in a parking spot father away from the door Walk/bike to class or work Walk/ bike to your friends house, or to the store
12. Get on Schedule!! YES that includes sleep! To be healthy you need to be well rested. Figure out how much sleep youneed. Having a daily routine will make it easier for you to keep up with eating right, and working out. *Picture courtesy of the National Sleep Foundation
13. Keep with it! It might be hard at first, but stick with it! Find what works for you! Don’t get lazy Lots of online tools and apps for your phone! http://www.eatthisnotthatbook.com/uof/eatthisnotthatbook/2011ps/?keycode=147359 http://www.sparkpeople.com/ http://www.mapmyrun.com
14. Some of my favorite online tools Tone it up: this website has tons of fun work outs, and tips for eating right. http://www.youtube.com/user/toneitupcom/ Spark: You can record your work outs, your food intake, and the website will figure the calories burned, and the calories you took in for the day http://www.sparkpeople.com/ Mapmyrun: You can go online and map out a run/bike ride/ walk http://www.mapmyrun.com
15. WORKS CITED Food pyramid, http://www.nal.usda.gov/fnic/Fpyr/pmap.htm Small step adult&teen. US department of health and human services, n.d. Web. 10 Oct. 2011. <http://www.smallstep.gov/portion_control.html>. Evolving Wellness. 2009. Web. 10 Oct. 2011. <http://www.google.com/imgres?q=how+much+sleep+do+i+need&um=1&hl=en&sa=N&biw=1600&bih=799&tbm=isch&tbnid=lGsdNukTbnIPPM:&imgrefurl=http://evolvingwellness.com/posts/638/sleep-aware-series-part-3-how-mu>. Nutrition and healthy living. Mayo Clinic, 17 Apr. 2010. Web. 10 Oct. 2011. <http://www.mayoclinic.com/health/water/NU00283>. Clip art!
