What goes into living and maintaining a healthy lifestyle? The recipe includes more than just fruits and vegetables – it takes a whole grocery list of lifestyle tips to properly care for your overall health and wellness. Luckily for us, the Dana Point Turkey Trot and Aviir Diagnostic Laboratories have mixed up the best concoction of nutrition tips, fitness facts and stress-preventing tricks to keep up a thriving and healthy lifestyle.
Control Your Portion Size
Judging serving size is a learned skill. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is two to three ounces, so roughly the size and thickness of a deck of cards. Proper portioning takes practice.
Eat More Vegetables and Fruits
Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Eating more fruits and vegetables can help you eat less high-fat foods, such as meat, cheese and snack foods.
Select Whole Grains
Replacing processed grains or snack foods with a serving of whole grains can be an excellent source of heart healthy nutrients. Remember, popcorn is a whole grain, just go easy on the salt and butter.
An Occasional Treat
Don’t be afraid to treat yourself every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet.
Exercise Controls Weight
When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits, just get moving.
Exercise Boosts Good Cholesterol
No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides.
Exercise Improves Mood
Physical activity stimulates various brain chemicals that will leave you feeling happier and more relaxed.
Exercise Raises Energy Level
Exercise and physical activity deliver oxygen to your tissues and help your cardiovascular system work more efficiently, which gives you more energy.
Avoid Negative Self-Talk
Avoid negative “self-talk.” Avoid the “what-ifs” or focusing on things you do not know or can’t control.
Manage Work Stress
Switch from caffeinated to decaffeinated coffee or herbal tea. Take a break during the workday to take a short walk or relax outside your work environment. Practice a relaxation exercise for five minutes.
Deep Breathing Exercise
Close your mouth and breathe in naturally through your nose. Inhale deeply and slowly (count to three). Breathe out through your nose. Repeat until you feel your muscles relax and your breathing slows down to a more comfortable rate.
Stress Saving Staples
These are just some of the ways you can manage your stress, other activities include yoga, team sports, individual sports, reading, and many other mental and physical activities.