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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:
- Set one realistic health and wellness goal today.
- Color your health happy by planning at least one meatless day to your week (think colorful vegetables!)
- Pamper your brain and fuel it with carbs like fruit, vegetables and whole grains plus beneficial fats from nuts, seeds, fish and avocado.
- Keep your pantry, fridge, and freezer free of foods with a lot of added sugar, solid fat and salt.
- Added healthful foods into your day, such as fruits, veggies, whole grains, lean meat, and low-fat or fat-free dairy.
- Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand
- Make physical activity a regular part of your day. Choose activities that you enjoy to do and can do regularly
- Factor in dietary fiber with veggies, fruits, whole grains, nuts, seeds and beans, peas and lentils.
- Sit less today—stand while working with a standing desk, pace during conference calls and walk at lunch.
- Slow down your eating by taking at least 20min to eat breakfast, lunch and dinner (it takes 20mins to feel fullness)
- 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.
- Make time for restful sleep. Aim for 7-9hours/night.
Source: Academy of Nutrition & Dietetics