Fall into Good Health!

9/20/2008 - Nature's Bin Wellness Programs
© 2008 Amy Jamieson-Petonic, MEd., R.D.

Fall is a great time to get back on track with your health and fitness goals. With the change of seasons comes the change of leaves and rebirth of the fresh, autumn air. Fall can be a great time for personal change, too. Kids are going back to school, and parents finally return to normalcy with their routines.

Here are a few ways to eat healthier and add active living to your lifestyle.

Take Nutrition up a Notch
Whether your diet needs fine tuning, or a major overhaul, small changes are best, and baby steps are your best opportunity for success. Set a few small goals, and work toward them one a time.

Up your Fruits and Veggies
Try to consume one piece of fruit at breakfast and one vegetable at your evening meal. Fall is the best time of year for apples. How about taking your family to an apple farm and making a day of it?

Go for the "whole", as in whole grains
Whole grains are a great source of B Vitamins, and have been linked to reduction in cardiovascular disease. Try for a high fiber cereal at breakfast. Look for one that contains at least 4 grams of fiber per serving.

Reduce the harmful fats
Saturated fats and trans fats have been linked to an increased risk of heart disease and cancer. Trans fats are the fats that are produced when a product goes through a chemical process called hydrogenation. Most processed products, including margarine, cookies, crackers and snack foods contain trans fats. Try natural peanut butter with the oil on the top. This is free of hydrogenated oils.

Is there something "fishy" about your diet? I hope so!
Cold-water seafood such as salmon and tuna are high in omega 3 fatty acids. Omega 3 fatty acids improve blood pressure; reduce the incidence of coronary artery disease as well as cancer and inflammation throughout the body. The American Heart Association recommends at least 2 fish days per week: Try a tuna sandwich on whole grain for lunch from the deli and prepare salmon on the grill. Yummy!

Be the anti-couch potato
Shoot for 30 minutes of activity most days. Small bouts of activity throughout the day add up. In fact, current research suggests that doing 10-minute bursts of activity three to four times per day may be more beneficial than getting all your activity at one time!

Ways to add physical activity to your daily:
1) Take a walk with your family. The Metroparks are beautiful this time of year. The Bridal Path is my favorite quiet spot. Nothing compares to the sights, sounds and aroma of fall in Northeast Ohio
2) Take the stairs. They are FREE exercise equipment
3) When doing errands, park as far away as possible and walk in
4) At work, get up every half hour or so and stretch, and speak with your co-workers face-to-face instead of sending an e-mail
5) Be the leader in the fall into a fitness worksite wellness program: start a walking or fitness club at work

Small changes lead to big successes. Fall into the season with a new found enthusiasm for health and wellness. Your body will thank you for it!

© 2008 Amy Jamieson-Petonic, MEd., R.D. - Written For Nature's Bin Wellness Programs.