Wellness Resource Center
Wellness Resource Center

Fitness & Nutrition

Fitness and nutrition go hand in hand. Combining well planned, targeted workouts with quality food intake will maximize the benefits from your fitness efforts. Developing a plan for eating is just as important as the plan for your workouts. A Registered Dietitian can streamline this process by helping you tailor the most effective strategies to your nutritional needs and lifestyle.


Fitness

General Health Guidelines

Type of Exercise Duration Examples
Cardio 150 min/week of Moderate intensity exercise OR 75 min/week of vigorous intensity exercise Walk, Jog, Bike, Swim, Soccer, Basketball, Kickboxing, Elliptical, Stairs, Jump Rope, Sprint etc
Muscular Strength & Endurance 2-3 days a week doing 8-12 exercises until fatigue Arm Curls, Push-ups, Lunges, Squats, Wall Sits, Crunches, Bench Press, Leg Lifts, Leg Press, Calf Raises, etc.
Flexibility Gentle stretch of each muscle group for 30 seconds each at least once a day Arm Across the Body, Arm Overhead, Knee to Chest, Touch your Toes, etc

cycling
Moderate Intensity Exercise - You should be able to maintain a conversation but the activity is too intense to sing. (walking or slow bike riding)
Vigorous Intensity Exercise - You should NOT be able to maintain a conversation. (jogging or stair climbing)

Benefits of Exercise

Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help you calm down. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket. Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities. This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

Exercise boosts your energy level.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier. Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day. A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

Exercise can be - gasp - fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical! Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!

Are you convinced? Good. Start reaping the benefits of regular physical activity today!
http://www.mayoclinic.com/health/exercise/HQ01676

General Nutrition

A healthy diet requires some planning and an effort to include a variety of foods in your meals and snacks. Choose a variety of foods from the grains, vegetables, fruits, dairy, meat and beans, and oil groups. Try to eat approximately every 3-4 hours.

An even distribution of food throughout the day helps with appetite and weight management and provides a more even level of energy. Include a moderate amount of protein and complex carbohydrate with each meal and snack. Packing food items to be eaten on the go prevents overeating which often results from letting hunger build throughout the day.

Tips for Eating Healthy when Eating Out:

  1. As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
  2. Ask for whole wheat bread for sandwiches.
  3. In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
  4. Ask for salad dressing to be served on the side. Then use only as much as you want.
  5. Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
  6. Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  7. Choose a "small" or "medium" portion. This includes main dishes, side dishes, and beverages.
  8. Order an item from the menu instead heading for the "all-you-can-eat" buffet.
If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
  1. Order an appetizer or side dish instead of an entrée.
  2. Share a main dish with a friend.
  3. If you can chill the extra food right away, take leftovers home in a "doggy bag."
  4. When your food is delivered, set aside or pack half of it to go immediately.
  5. Resign from the "clean your plate club" – when you've eaten enough, leave the rest.
To keep your meal moderate in calories, fat, and sugars:
  1. Ask for salad dressing to be served "on the side" so you can add only as much as you want.
  2. Order foods that do not have creamy sauces or gravies.
  3. Add little or no butter to your food.
  4. Choose fruits for dessert most often.
On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.
Information taken from http://www.mypyramid.gov/tips_resources/eating_out.html

Recipes

Click on an image below for the recipe!

Black Bean Burgers

Maple-Kissed Sweet Potato Muffins

Carrot Cake Cupcakes

Roasted Root Veggies

Berry Fine Smoothie

Mini Pizzas

Chocolate Chip Pumpkin Bread

Baked Ziti Casserole

Grilled Heirloom Tomato Pizzas

Quinoa Salad

Green Pizza

Veggie Tacos with Goat Cheese

Spiced Lentils with Spinach & Apples

Kale and Currant Salad

Apple Spice Muffins

Scrambled Eggs in a Mug

Sweet Potato Chips

Trail Mix