Most of us don’t drink enough water. Women need about 2 liters (8 glasses/64 oz.) per day, and men need 3 liters (13 glasses/104 oz.). Keep in mind that your personal water goal will vary depending on your activity level and whether you work outdoors in the heat.
5 A DAY!
What does 5 servings of fruit and veg look like? Fill half your plate with veggies twice a day and you are well on your way to achieving this goal. Add 2 fruits to this amount every day, and you’ll have your 5 a day in the bag!
SWITCH TO WHOLE GRAINS!
Compared to their white refined counterparts, whole grains offer more protein, loads of fiber, minerals, and more! They fill you up without filling you out!
Sugar is hidden in many packaged foods today. Most people don’t realize how much sugar they are eating until they start paying close attention to the nutrition facts label. Women should limit their sugar intake to no more than 24 grams (6 teaspoons) per day, and men, no more than 36 grams (9 teaspoons) of sugar per day.
Healthy fats should be part of the daily diet. Include 1-2 tablespoons of healthy fats with each meal and snack every day. This includes nuts, seeds, avocado, virgin olive and coconut oils, wild salmon, sardines, and grass-fed meat. Previous guidelines used to label all fats as bad and encouraged restriction, but latest research shows lower levels of diabetes and obesity with the right kind of fat.
Processed foods usually have a tonne of added chemicals and sugar… plus processing can kill off the natural nutrients in the food. If it doesn’t exist in nature, it is processed! Concentrate on real, whole foods and steer away from processed foods, and your body will thank you.
LESS SCREEN TIME!
Try and limit recreational screen time to less than 2 hours a day. This can be tough – we know – but worth it when you consider the next two points…
We should be sleeping 7 to 9 hours a night. Sleep helps your body repair and restore itself. Set a “bedtime – deadline” if you need to…lights out by 10:30 pm!
Aim for 30 minutes 4-5 times per week. Work your way up to this goal by starting with shorter, easier workouts. You will soon see an increase in fitness which will allow you to work out for longer and enjoy it more!
EASY WAYS TO IMPROVE YOUR ACTIVITY LEVEL!
- Park in the back of the parking lot for extra steps!
- Take the stairs instead of the elevator
- Ride a bike to work!
- Think of household cleaning and chores as exercise… kill 2 birds with one stone!
- While sitting watching television in the evenings, try adding a little fitness during this time. For example, jumping jacks, lunges, crunches, stretching during commercial breaks.
- Play with the kids or walk the dog! Think of this playtime as exercise for you