Healthy bodies start in the kitchen.
Did you know?
You’re healthy when hydrated.
Did you know women are recommended to drink just under 3 liters of water per day. Men are recommended to drink almost 4 liters per day.
Wow!
Fortunately, about 20% of that amount comes from food intake slightly reducing that requirement. With that in mind, let’s keep it simple:
Men need to drink one 16 oz bottle of water every 2 hours to be covered for the day.
Women need roughly one 12 oz bottle of water every 2 hours to stay properly hydrated.
That’s a healthy total of 6 appropriately sized bottles of water in a day!
Children are a little different. Follow link to learn how below.
There are some “good” versions of fats & sugars!
Natural sugars found in whole foods have certain health benefits. This is because whole foods also provide vitamins, minerals, protein, phytochemicals, and fiber. You get more nutrients with natural sugars when consuming
Fruits
Vegetables
Beans
Whole grains
Limit processed & added sugars!
A balanced diet should include healthful monounsaturated & polyunsaturated fats. Some healthy sources of these fatty acids include
Avocados
Olive oil
Fatty fish
Yogurt
Nuts/seeds
Avoid trans fat!
Fuel your highest self.
Food is energy. Your body is like a plant that needs proper nutrients to grow. Your mind, body, and general well-being are fed by healthy nutrition. Eat well to live well.
Using My Plate
MyPlate is a quick quite to healthy portion sizes of the delicious food groups. FYI, you can never eat too many fruits & vegetables!
Did you know? One serving size is a equivalent to the size of a person’s fist. That’s right! You can use your fist to determine your portion size.
Physical Health & Education.
M O V E I T.
Adults should aim for at least 30 minutes of moderate physical activity every day.
Children & adolescents need at least 60 minutes of moderate-to-vigorous physical activity daily.
A body in motion stays in motion!
Keep moving towards your best self. Dance, lift, walk, ball, climb, stretch. You don’t need a gym to get active!
S T R E T C H I T.
B R E A T H E.
Did you know?
Regular physical activity can combat & prevent health conditions, boost energy, improve mood, and promote better sleep.
Make exercise something you enjoy you by choosing activities you like to do!
S H A K E I T.
Did you know?
There are three main types of recommended exercise for both children & adults.
Additionally, a balanced fitness regimen should contain exercises that target the four elements below to maximize your physical health.
Additionally, a balanced fitness regimen should contain exercises that target these elements to maximize your physical health.
Aerobic exercise
Light-to-moderate intensity activities over a long period of time. Aim to raise your heart rate for at least twenty minutes.
Examples: jogging, dancing, biking, brisk walking, swimming, yard work, recreational sports
2. Muscle-strengthening exercises
Increase muscle mass in order to improve balance & strength. Use opposing forces against target muscle groups.
Examples: weight-lifting, bodyweight exercises (e.g. squats, push-ups), resistance band training, some forms of yoga
3. Bone-strengthening exercises
Weight-bearing & strength-training exercises that help to preserve bone density. Work your body's bones & muscles against the forces of gravity.
Examples: walking, hiking, jogging, resistance training, climbing stairs, some forms of dancing