Yes I know… we’ve all heard it before. “To maintain proper health and to stay active you MUST focus on diet and exercise.” Most of us hear those 2 words strung together like a mantra of what we should do… and don’t. I mean really… who has the time for diet AND exercise? Together… at the same time?!? Answer: YOU do! Truly it isn’t as complicated as it seems. It doesn’t mean you have to train for a marathon and eat only organic greens and brussel sprouts. (although… if you read the health benefits of… never mind, let’s start slow.) For exercise, Health Canada recommends the following: Adults should do a minimum of thirty minutes moderate-intensity physical activity, 5 days a week. You don’t have to do the whole thirty minutes at once. Your half-hour could be made up of 3 ten-minute bursts of activity spread throughout the day, if you prefer – it’s the total that matters. The activity can be a ‘lifestyle activity’ (in other words, walking to the store or taking the dog out), a structured exercise or sport, or a combination of the 2. It does need to be of at least moderate intensity, which is measured by it making you slightly breathless or a little warm. People who are at specific risk from obesity, or who need to manage their weight because of a medical condition, need 45-60 minutes of exercise at least 5 times a week. For example, if you have diabetes, it will be much better controlled if you exercise like this. For bone health, activities that produce high physical stresses on the bones are necessary. Lifting weights, as an example, helps improve overall strength and assists with bone density. This is especially important for women.
The recommended levels of activity, however, will only take you so far. You need a food strategy, too. Don’t think of it as a “diet” because most people associate that word with a temporary situation to be in. Think of it more as a lifestyle change to follow as you go forward. The magic combination for good health, according to Health Canada (currently… however, they are making changes!), is 4-4-3-2. Take a moment to think… do you know which number applies to which food group (insert Jeopardy tune here)?
4-Fruits and Vegetables 4-Grains and Cereals 3-Dairy 2-Meat
In addition to hitting the 4 food groups, try to include a variety in each of those food groups as well. A good plan for fruits and vegetables, as an example, is try to eat as many different coloured fruits and vegetables as you can throughout the week. Also, remember the following:
- Reduce sodium (salt) to help prevent water retention and high blood pressure
- Monitor fat intake in order to maintain healthy cholesterol levels
- Cut back on sugar
- Make sure you get the recommended amount of important vitamins and minerals
- Drink water like a BOSS!
Keep in mind, a “healthy food plan” doesn’t mean you can’t ever treat yourself! It’s not what you do once in a while that matters, but what you do the majority of the time! For a copy of your Canadian Food Guide, Click HERE!
Image by 3D Animation Production Company from Pixabay