Lose It To Win It Weekly Success Tip. Week 3

Transcription

1 Team Lose It To Win It Weekly Success Tip Week 3

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3 Team Becoming physically active does not mean you have to join a gym. The best thing about physical activity is that even a little can make you feel a whole lot better. In no time at all, you will have more energy, sleep better, and feel fit. Safety First Ask your MOVE! YMCA fitness team whether coach whether you need you to need see your to see primary your care primary provider care provider before beginning before beginning a program of a program physical activity. of physical activity. General tips on increasing physical activity: Start slowly. Choose the type and amount of activity that is right for you. Increase your everyday activity. Take the stairs. Park farther away and walk. Clean your house. Get up to change the TV channel. Walk to get your mail. Walk to increase your physical activity. It s free and you can do it almost anywhere. Use a pedometer to count the number of steps you take everyday. Choose any activity that gets you moving. You don t have to belong to a gym. Add 10-minute sessions of physical activity into your day. You don t have to do it all at one time. Adding up chunks of 10 minutes counts.

4 Team Be physically active for at least 30 minutes most days of the week to improve your health. To lose weight, build up to 60 minutes most days. Try not to overdo it at first. Wear comfortable shoes and clothes that are right for the activity and weather. Listen to your body. You are the best judge of how hard and how long you should exercise. Recruit a buddy or someone who likes the same activity. You can motivate each other. Warm-up before you exercise, cool-down after, and stretch at the end of your session to prevent injury and reduce muscle soreness. Drink plenty of water before, during, and after activity. Stop exercising immediately if you experience any of the following: Severe pain, tightness, pressure, or discomfort in your chest Severe shortness of breath Severe nausea or vomiting Sudden weakness or changes in sensation in your arm and/or leg on one side of your body Difficulty swallowing, talking, or seeing Severe headache or dizziness CALL 911 immediately if the symptoms do not disappear within a few minutes. If you have less severe, new, or worsening symptoms when beginning or increasing physical activity, contact your primary care provider.

5 10 tips Nutrition Education Series Team healthy eating for an active lifestyle 10 tips for combining good nutrition and physical activity Fruits Vegetables Grains Protein Dairy For youth and adults engaging in physical activity and sports, healthy eating is essential for optimizing performance. Combining good nutrition with physical activity can lead to a healthier lifestyle. 1 maximize with nutrient-packed foods Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt). 2 energize with grains Your body s quickest energy source comes from foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice. 3 power up with protein Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. Quality protein sources come from plantbased foods, too. 4 mix it up with plant protein foods Variety is great! Choose beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds. 5 vary your fruits and vegetables Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or black berries; red and yellow peppers; and dark greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options don t forget dairy Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities. 7 balance your meals Use MyPlate as a reminder to include all food groups each day. Learn more at drink water Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand. know how much to eat Get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors. Use SuperTracker to determine your calorie needs, plan a diet that s right for you, and track progress toward your goals. more at 10 physical activity goals. Log on to to sign up for the Presidential Active Lifestyle Award (PALA+). reach your goals Earn Presidential recognition for reaching your healthy eating and

6 Team Enjoy your food, but eat less You can enjoy your meals while making small shifts to the amounts and types of food on your plate. Healthy meals start with a variety and balance of foods from each food group. Aim to consume less sodium, saturated fat, and added sugars. 1Get to know the foods you eat Keep track of the food and beverages you consume by using SuperTracker. This tool gives you tips on how to make healthier food choices. 2 Take your time Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you ve had enough. 3Use a smaller plate Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating. 4If you eat out, choose healthier options Many restaurants have nutrition information posted online or on menus. Choose entrees that are baked or broiled instead of fried. Ask for dressings or sauces on the side. 5 Satisfy your sweet tooth in a healthy way Indulge in a naturally sweet dessert dish fruit! Mix berries with fat-free yogurt or enjoy fruit on its own, such as melon or pineapple. 6 Choose to eat some foods more or less often Eat more vegetables, fruits, whole grains, and low-fat dairy products. Cut back on foods such as pizza, ice cream, cookies, and cake. 7 Create your own meal plan Plan out your meals in advance. Use Sample Meal Plans on SuperTracker for ideas to plan healthy meals. 8 Sip smarter Drink water or other calorie-free beverages, such as unsweetened tea or club soda, or other low-calorie beverages when you are thirsty. Sugar-sweetened beverages contain added sugar and are high in calories. 9 Compare foods Check out the Food-A-Pedia to look up and compare nutrition information for more than 8,000 foods. 10 Make sweets a once-in-a-while treat Treat yourself on special occasions. When you eat foods like pie, cake, brownies, cookies, and candy, choose the smallest size or consider sharing it.