It’s a new year and it’s important to remember that you need to take care of yourself! Your best work, your best writing, your best time, occurs when you are at your best self. With this in mind, there are a number of things you can do to ensure that you do — they are not time intensive, after all, you have to eat and move around.
I previously wrote a number of articles (wearing my health and wellness hat with my Master of Science degree in Nutrition and as a registered dietitian) that focus on a healthy weight, taking control, as well as exercise and stretching with the help of a friend and physical therapist, Diane Foley. To give you a jump start, this article will provide you with quick links and a brief summary with tips.
Remember, before you make any changes to your health care regimen, always speak to your physician.
START OVER/TAKE CHARGE: ENERGY BALANCE AND WEIGHT CONTROl
This article provides a great start with an overview of energy balance and its relationship to weight control.
Tip #1 – Write down everything you eat and drink. It may be old school, but it works.
Tip #2 – Use an app that helps you monitor calories and exercise.
ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!
Guidance for developing reasonable goals and a plan is the focus of this article.
Tip #3 – Find yourself an accountability partner. Just as with writing, support is important with this aspect of your life.
Tip #4 – Remove distractions
THE KEY TO SUCCESSFUL WEIGHT CONTROL
Portion control is the key. Learn the difference between a serving size and portion.
Tip #5 – Add water.
Tip #6 – Fill up with fiber
LEAN BELLIES AND BODY TYPE
Excess fat around the middle is dangerous, regardless of your body type.
Tip #7 – Use smaller bites and chew longer.
Tip #8 – Eat protein
LOW CALORIE ALTERNATIVES
Recommendations are provided to replace high calorie foods with the lower calorie alternatives.
Tip #9 – Think a little smaller.
Tip #10 – After exercising, eat protein
EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!
My dad’s 87th birthday is next week. What better way to talk about what’s critical to your health — exercise. All of his life, and to this day, he exercises. Step in the right direction with the benefits of walking.
MOTIVATED? TIPS FOR CALORIE CONTROL
You are motivated when you are ready to not only take the weight off, but keep it off. This article helps you with the following tips:
- Plan
- Activities
- Eating Behavior
- Parties and Holidays
- How to Monitor Yourself
- Your Reward
- Shopping
As writers, we spend most of our days sitting. The following articles will show you a few simple moves that will diminish your pain and leaving you feeling better.
YOUR HEALTH — A FEW SIMPLE MOVES
Physical Therapist, Diane Foley shares a few simple moves that will reduce some of the health risks associated with sitting. There are five common muscle groups, Diane provides a stretch for the first — the neck.
SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING
The next muscle group involves the chest (pectoral) muscles. Learn simple stretches to reduce pain.
LOWER BACK — STRETCHES TO MAKE A DIFFERENCe
It’s all in the title.
STRETCHES TO ALLEVIATE STIFF TIGHT HIPS
When you sit, the front of your hips tighten and stiffen. It’s important to stretch these front hip muscles (hip flexors). Learn how.
HAMSTRINGS AND CALVES — STRETCHEs
Hamstrings and calves is the last muscle group addressed in this series that’s affected by prolonged sitting. It’s important to take short breaks throughout your day to stretch. This will make a difference in your life and your writing.
You only have one life. Remember to take care of it!
What are your goals for 2020?
(C) 2019 Karen Van Den Heuvel Fischer
