Here it is, a month into your New Year’s resolutions and you’re hitting every mark. Keep it going. You’re an inspiration.
Or maybe, just maybe, your best laid plans to eat a more balanced diet, exercise more regularly, and travel less ordinary by staying at Stash partner hotels have fallen by the wayside. Yeah, us too. Well, not that last part — we can’t get enough of our partner hotels. At any rate, we’ve asked the lovely and talented pros at Movara Fitness Resort for tips on how to revive those health-conscious goals.
Sam Baker, Chef
1. Fresh food. When I am out shopping I always look for the freshest food I can find and foods that are in season. Local farmers markets are always a great way to find fresh fruits and vegetables, and at the grocery store, I shop the perimeter. Keep in mind, shorter shelf life means shopping more often, but it also means fewer additives and preservatives.
2. Balanced meals. Each meal should have a balance between dairy, fruit and vegetables, grains, meat and beans — 25% protein, 25%grains, 50% fruits and vegetables. But be mindful of how much fruit you eat. With high sugar and carbohydrate content, it’s easy to overdo it.
3. Portion control. Rule of thumb: 4oz protein, ½ c of grains or starch, 1 c of fruits and vegetables. Also drinking a glass of water before meals will help you to feel full sooner (and drinking an 8 oz glass of water first thing in the morning is a good way to rev your metabolism). Drop liquid calories by cutting out sugary drinks. Water is always the best option.
4. Keep it simple. If you have a hard time getting in those fruits and vegetables, look to finger foods like when you were a child. Such as carrot sticks, celery, cherry tomatoes, berries, bananas and dried fruit. Recipes don’t have to be complex to be tasty.
5. Plan Ahead. Make a meal plan for yourself in the calorie range that fits your life style. Before you go shopping try to plan several meals ahead.
Robin Walden, Fitness Director
1. Set S.M.A.R.T. (specific, measurable, attainable, relevant, and time-bound) goals.
2. Find value in what you’re doing. There are many reasons to exercise that aren’t associated with weight loss. As you get stronger, have more energy, decrease your health risk factors associated with heart disease, diabetes, even certain cancers, the goal should be to make your new habit sustainable.
3. Find activities you enjoy doing. Try out new classes. Work out socially or make new friends as you spend time walking, hiking, biking, playing sports, etc.
4.Celebrate the things you can do! We have limitations at different times in our lives, but they don’t have to derail us. You may just have to rethink your exercise program and find things to do that will continue to help you progress towards that stronger, healthier body.
5. Quality over quantity. Don’t talk yourself out of a short workout. A 10 or 20 minute workout is so much better than nothing at all. Make sure to ramp up the intensity of these shorter sessions though. The point is to activate those muscles and burn some calories.
Emily Fonnesbeck, Dietitian
1. Make half your plate fruits and vegetables.
2. Choose high fiber carbohydrates and aim for about the size of your fist for portion sizes.
3. Eat a balanced meal or snack every 3-4 hours.
4. Protein portion size should be about the size of your palm.
5. Get rid of distractions when you eat and focus on how the food tastes, looks, and smells!