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Tuesday, September 1, 2015

Let's Get Healthy this Month!


School is back in session, and life is busy! It is incredibly important to fuel your body with the proper nutrients, get plenty of sleep every night, and at least 30 minutes of exercise daily.

Most of the day is spent sitting at a desk. Your metabolism will slow down if you are not active. You can increase your metabolism by eating healthy, drinking plenty of water, and exercising. Start your day off right with a healthy breakfast You have been fasting all night. You need something to break that fast. Eating a breakfast that contains protein and complex carbs will help. Steel cut oats, eggs (white part of egg is more nutritious), and yogurt with berries are three examples of a healthy breakfast.

It is important to eat 6 small meals throughout the day to keep your metabolism high. The higher your metabolism, the easier for your body to utilize and burn off fat. Try to eat every couple of hours. Healthy snacks consist of carrots, apple slices, and almonds. Handful size portions. Dinner should be the smallest meal of the day. Fish, vegetables, veggie burgers, and whole wheat spaghetti are all great examples of a healthy dinner. Eat in moderation. Never feel stuffed, just satisfied.

A healthy, home-cooked meal is better than fast food. I am a trainer at Milestone Wellness Center, and many of my clients do not have time to cook throughout the week. Their busy schedules do not allow. I suggest to them to prepare meals on Sunday so it is easier on their families that coming week. Preparing a healthy salad on Sunday that can be eaten everyday throughout the week makes life easier and less stressful. Add almond slivers, low-fat dressing and veggies and you have a quick, healthy meal!

Exercise with your family everyday to help release stress, keep the body strong and the heart healthy. Hiking, walking in the park, and throwing frisbee are all fun ways to get outdoors and enjoy Fall. Try this fun “Fall Toss” activity every day in the month of September:

Fall Toss
Depending on the size of your family, create enough space to throw a frisbee. Toss the frisbee back and forth to each other and spell a “FALL” word as each toss is thrown. Your goal is to spell at least 5 “Fall” words. Example: S-E-P-T-E-M-B-E-R. If you mess up, its ok! Start again! The next day toss the frisbee and spell 6 words without dropping frisbee. The following day spell 7 and so on. By the end of September, you and your family will have spelled and tossed 30 “Fall” words. This is a great family bonding exercise that will help release stress and improve cardiovascular endurance.


Alison Cardoza, B.S. Exercise Science and Sports Medicine, is an ACSM Certified Personal Trainer and Group Exercise Instructor at Baptist East Milestone Wellness Center.

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