 Self Inventory
This month I ask you to take an honest inventory with yourself. Let's see if you can be part of the 3% of your fellow Americans who conforms to these health indicators:
First, you have to stand up.
- If you smoke, sit down.
- If you eat fish less than twice per week, sit down.
- If you eat 1 or less servings of fruits or vegetables each day, sit down.
- If your BMI is over 25 (you are overweight or obese, unless it's muscle), sit down.
- If you consume less than 1 alcoholic drink for women and 2 for men each day, sit down.
- If you exercise less than 30 minutes each day, sit down.
If you're still standing, you are the minority -- only 3% of the population would still be standing at this point. We know that with each behavior you practice, you significantly decrease your risk for many diseases. So the goal is to ultimately stay standing, but at the very least, stay standing for as long as possible and look to improve that over time! We can help!
Those health behaviors are not tremendously difficult; it's not really like we're asking a ton by suggesting you don't smoke, exercise a little each day, eat some fruits and vegetables, and so on.
So why do you think just 3% of the population follows those recommendations? More importantly, if you're in the 97% majority (with the majority not being good in this case), how can you improve?
Let's take a look at some of the bullets -- for starters, if you smoke, stop. Enough about that one.
But about those fruits and veggies -- here are 5 ways to eat more each day:
- Throw some fruit or veggies on the grill -- both make excellent treats!
- Add fresh fruit to plain yogurt and make your own fruit yogurt, that will actually have fruit, rather than just sugar!
- Make homemade smoothies with fresh or frozen fruit.
- Try veggies on homemade pizza -- whole wheat crust, load it up with veggies, and overall it's a pretty decent meal!
- Replace 1 meal each day with a large salad and lean protein.
Each of those are simple, they just take a bit of planning. In the end, though, 10 minutes of planning is more fun than a lifetime of disease and associated complications!
How about the 30 minutes of exercise? Forget the "no time" excuse -- out of 24 hours each day, surely there are at least 30 minutes in there to exercise. If you don't make time for exercise, you're sooner or later going to have to make time for illness! Try any of these 3 tips to get moving regularly.
- Start walking or bike riding to work - I am not kidding - save money and expend calories - you'll kill two birds with one stone!
- Try a new activity that you enjoy - dancing is so fun, and we have awesome bike trails that are maintained year round. My most favorite run in the windy days of winter is River Road south to Burleigh and back on Washington. The large trees will protect you the entire six miles! Get out of your comfort zone and find something you love!
- Make time for exercise first thing in the morning. We all know it gets more difficult as the day goes on and life gets in the way. Get it done before work and you'll be much more likely to make it a regular habit!
Are you feeling stuck making some of these suggested habits, or others that you continue to put off?
We consistently hear the same questions, struggles, and difficulties people have making lifestyle changes. Our Inch Your Weigh to Summer class offers the most complete lifestyle program in the 5-state region.
We have consistently seen 4-8 inches and 5-15% body fat reduction in this program which is sure to provide you with life-lasting results. The combination of exercise, nutrition and wellness coaching retails for $2000.00 and we are thrilled to offer it to 20 motivated customers at the incredible value of $249. spaces are filling quickly so reserve yours today!
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