Put Your Best Fork Forward: Living the Total Body Diet Lifestyle

March 14, 2017

Embracing a healthy way of eating for permanent lasting changes is vital for creating improved health and wellness. The Total Body Diet is about adding beneficial foods, creating new behaviors and fostering a sense of responsibility to improve your quality of life. This is not a fleeting diet that makes short term promises, rather it’s a lifestyle that will give you vitality and freedom to make food choices, and also help you build a healthy relationship with food. Keep in mind the following 3 principles for achieving this lifestyle change that will lead you to renewed energy, balance and a healthy body weight:

  • Balance your diet with foods from all food groups (veggies, fruits, whole grains, plant and animal sources of lean protein, and fat-free or low-fat dairy products) to sustain health, energy and well being
  • Get active every day with an enjoyable movement. Examples: jogging, walking, biking, hiking, swimming, stair climbing, yoga, tai chi, playing with your kids, etc.
  • Make your mental health a priority by fostering a positive attitude. Your mind plays a major role in your health and relationships to what and how you eat and drink.

12 Total Body Wellness Rules to Live By:

  1. Set one realistic health and wellness goal today.
  2. Color your health happy by planning at least one meatless day to your week (think colorful vegetables!)
  3. Pamper your brain and fuel it with carbs like fruit, vegetables and whole grains plus beneficial fats from nuts, seeds, fish and avocado.
  4. Keep your pantry, fridge, and freezer free of foods with a lot of added sugar, solid fat and salt.
  5. Added healthful foods into your day, such as fruits, veggies, whole grains, lean meat, and low-fat or fat-free dairy.
  6. Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand
  7. Make physical activity a regular part of your day. Choose activities that you enjoy to do and can do regularly
  8. Factor in dietary fiber with veggies, fruits, whole grains, nuts, seeds and beans, peas and lentils.
  9. Sit less today—stand while working with a standing desk, pace during conference calls and walk at lunch.
  10. Slow down your eating by taking at least 20min to eat breakfast, lunch and dinner (it takes 20mins to feel fullness)
  11. Forge ahead—don’t let a bump in the road of your healthy lifestyle get you down. Keep your goals top of mind and move forward.
  12. Make time for restful sleep. Aim for 7-9hours/night.

Source: Academy of Nutrition & Dietetics