Contents eAtInG HABIts to KeeP YoU HeALtHY WHAt sHoULD I eAt? RAte - PDF document

Orientation to a Healthy Lifestyle

Orientation to a Healthy Lifestyle presented by Contents eAtInG HABIts to KeeP YoU HeALtHY WHAt sHoULD I eAt? RAte oF PeRCeIVeD eXeRtIon sCALe stRetCHInG, ResIstAnCe, & CARDIo tRAInInG DAY 1 eXeRCIse PLAn DAY 2 eXeRCIse PLAn DAY 3 eXeRCIse PLAn tRAnsFoRmAtIons BY Ft tHe FUtURe

Orientation to a Healthy Lifestyle presented by 10 eAtInG HABIts to KeeP YoU HeALtHY Prepared by Michael Koons, MS, RD, CSCS 1. Eat 3 MEals pEr Day plus 2-3 HEaltHy snacks: Eating 3 meals plus snacks each day will provide your body with a steady fmow of nutrients. 2. IncrEasE your IntakE of HIgH fIbEr fooDs: An adequate intake of fjber has been related to lowering cholesterol and may reduce your risk for colon cancer. High fjber foods include legumes, whole grain products, fruits & vegetables. 3. Eat a MInIMuM of 5 sErvIngs of fruIts & vEgEtablEs DaIly: Adequate fruit & vegetable intake has been related to decreased blood pressure and a reduced incidence of cancer. Fruits & vegetables are a good source of fjber, vitamins, minerals and phytochemicals. 4. Eat a varIEty of fooDs: Your body needs a variety of foods. Try to eat from each food group everyday to ensure that you get a variety of vitamins/minerals in your diet. 5. cHoosE fIsH 2-3 tIMEs pEr WEEk: Fish contain Omega-3 Fatty Acids which can assist in the prevention of heart disease and with the lowering of cholesterol. Popular safe sources of Omega-3 fatty acids are from these fatty fjsh (Salmon, Halibut, Lake Trout & Albacore Tuna). Other sources of Omega-3’s are Flaxseed, Walnuts, Soy and Canola Oil. 6. MonItor portIon sIzEs: The amount that you eat is very important, but especially from the Bread, Cereal, Rice & Pasta Group. A serving is ½ cup cooked pasta, 1/3 cup rice, ¾ -1 cup ready to eat cereal, ½ cup cooked cereal, or 1 slice of bread. 7. consuME DaIry proDucts DaIly: Or Calcium equivalent (Lactaid products or soy products). Dairy products not only provide calcium but also are a good protein source. 8. MakE bEans anD lEguMEs a part of your DIEt, 2-3 tIMEs pEr WEEk: Chickpeas, Split Peas, Black-eyed Peas, Black, Red, Navy Beans are examples of legumes that you can add to your diet. They are an excellent fjber & a low fat protein source. 9. kEEp saturatED & trans fat bEloW 10% of your calorIEs: A diet low in Saturated & Trans fat, and high in Monounsaturated fat has been proven to decrease cholesterol, and decrease your risk for heart disease. Total fat should be <30%. 10. DrInk 6-10 cups of WatEr DaIly: To feel your best your body needs to be hydrated. Limit the number of sweetened & caffeinated drinks. For every caffeinated drink, consume an equal amount of water.

Orientation to a Healthy Lifestyle presented by WHAt sHoULD I eAt? Prepared by Michael Koons, MS, RD, CSCS Information overload! Everyday we are bombarded with guidelines on what to eat, how much to eat, even what to eat. This can make the process of eating well very confusing at times. When working with clients I have al- ways kept the following “back to basics” guidelines in mind when improving their eating habits. These key points focus on everyday habits that work to build a healthy eating style. 1. tHInk clEan Thinking clean means choosing foods that are not fried or coated in heavy sauces (alfredo, cream, etc…). Watch out for words such as: breaded, rich, butter, coated, etc…This minimizes excess calories and allows you to get the most nutrients per calorie. 2. WHolEsoMEnEss Always try to choose foods that are processed the least. The more a food is processed the greater the chance that extra calories and preservatives have been added. You may also loose benefjcial nutrients through pro- cessing. For example a whole apple is more fjlling than applesauce, which is more fjlling than apple juice, and a baked potato will have fewer calories than scalloped potatoes. 3. portIons Think appropriate portions. This is important for both weight management and also for adequate recovery. Test yourself to see what ½ cup of pasta looks like on your plate. Check to see what 3-4 ounces of meat looks like, and measure out 8 ounces of milk. You may be surprised by the actual results! 4. varIEty Work to vary your meals. As a dietitian, even I get stuck in a rut. Try different combinations of foods to prevent getting burned out on a certain meal. This will also help to insure that you aren’t getting too much or too little of a nutrient. 5. calorIEs In sHoulD Equal calorIEs out. Calorie intake (and your Carb/Pro/Fat ratio) should coincide with your volume of training (a function of length and intensity of effort). When you are working out a lot, your intake of food (quality food!) should go up. If you are suddenly swamped at work and your workout volume has been cut in half, then your calorie intake should be decreased as well.

Orientation to a Healthy Lifestyle presented by RAte oF PeRCeIVeD eXeRtIon sCALe You have probably seen someone walking on the treadmill or working out on some other type of cardio equipment for 45 minutes and barely sweating, while the person just next to him has been running hard for 5 minutes and looks like he is ready to pass out. This brings up an important question. How hard should you be exercising? You want to get results but you also don’t want to injure yourself. This is where the Rate of Perceived Exertion Scale (RPE Scale) plays a key role. The RPE scale is a simple and effective tool to determine the proper effort level for a training program. The scale we are going to use contains 10 levels ranging from very easy to maximum exertion. Since it’s “perceived” exertion you can use it no matter your fjtness level. As you will see in the training program we want to achieve a consistent exertion level of 5-7 for all exercises. 0 Nothing at all (Sleeping) .5 1 Easy (Regular breathing pace) 2 Moderate 3 (Breathing faster; still able to talk comfortably) Somewhat hard 4 (Breathing faster; talking begins to be uncomfortable) 5 Hard (Breathing faster and harder; talking becomes very diffjcult) 6 7 Very hard 8 (Breathing very fast and hard; talking almost impossible) 9 10 Maximum Exertion (Can’t go anymore)

Orientation to a Healthy Lifestyle presented by stRetCHInG, ResIstAnCe, & CARDIo tRAInInG stretching and Warm-up (5 minutes) done before each training session 2:00 :30 Running in Place :30 Butterfmy Hamstring Stretch :30 :30 Shoulder across Body Quadriceps Stretch :30 Chest Stretch

Orientation to a Healthy Lifestyle presented by Day 1 Weight training Complete all #1 exercises then move on to #2 1 set=15 repetitions. Focus on slow controlled movements. Each rep should take between 4 and 5 seconds. 1 Regular Squats 2 Lunges legs 1. Regular Squats 2. Lunges chest 1 Push-Ups 2 Chest Fly’s 1. Push-Ups 2. Chest Fly’s arms (triceps) 1. Kickbacks 2. Straight-Arm Pulldowns 1 2 Kickbacks Straight-Arm Pulldowns abs 1. Standard Crunches 2. Hip/Leg Raises cardio 20 minutes- 1 Standard Crunches 2 Hip/Leg Raises Exercise of your choice (RPE 5-7)

Orientation to a Healthy Lifestyle presented by Day 2 Weight training Complete all #1 exercises then move on to #2 1 set=15 repetitions. Focus on slow controlled movements. Each rep should take between 4 and 5 seconds. 2:00 Regular Squats 2:00 Lunges legs 1. Sumo Squats 2. Step-Ups back 2:00 Push-Ups 2:00 Chest Fly’s 1. One arm row 2. Reverse Fly’s arms (biceps) 1. Hammer Curls 2. Reverse Curls 2:00 2:00 Kickbacks Straight-Arm Pulldowns abs 1. Alternating Crunches 2. Bicycles cardio 2:00 Standard Crunches 2:00 Hip/Leg Raises 20 minutes- Exercise of your choice (RPE 5-7)

Orientation to a Healthy Lifestyle presented by Day 3 Weight training Complete all #1 exercises then move on to #2 1 set=15 repetitions. Focus on slow controlled movements. Each rep should take between 4 and 5 seconds. 2:00 Regular Squats 2:00 Lunges legs 1. Directional Squats (5 to each side) 2. Directional Squats (5 to each side) shoulders 2:00 Push-Ups 2:00 Chest Fly’s 1. Press 2. Arm Circles (30 seconds total) abs 1. Crunches (Legs at 90 Degrees) 2. Reverse Crunches 2:00 2:00 Kickbacks Straight-Arm Pulldowns cardio 3X week (20 minutes each); Intensity-5-7 on RPE scale (see attached scale)

Orientation to a Healthy Lifestyle presented by a life changing Exercise: seeing the future Where Do You See Yourself 6 months from now if you continue your current habits, routines, and lifestyle? Five Years? Where Do You See Yourself 6 months from now if you begin to make some of the changes we’ve discussed here? Five Years? Do you believe you have the ability within you to make the changes you were seeking when you in enrolled in our orientation to a healthy lifestyle?  Yes  No plus 1 free initial fitness assessment at fItnEss togEtHEr Experience the transforming power of taking control of your fjtness change your life - sign up right now!