New year, new me?

Welcome back Broncos,

Well, winter break was tons of fun, lots of late nights, lots of toasts, lots of junk foods, and festive eating. Or at least that’s what I might have done …

Like many others I decided to make a resolution, except mine was not a new year’s resolution but more of a lifestyle resolution. What better resolution than one which will help you in all aspects of life! Hmmm, you may be wondering what the HECK could that be !? Wait no longer I will tell you!

Diet and exercise! Not the typical “diet” that most people say they are on for a few weeks that help you shred fat overnight or the ones that restrict you from eating carbs (which is the highest supplier of energy). But simply, a diet which is fun, tasty, balanced, and allows your body to function optimally. Let me let you in on a secret, one that many people would hate for me to spoil, those special “diets” are many times not supported scientifically and they are simply made to sell false books and short-term success.

Now I will share with you some useful information to help you (and myself) live a LONG more healthy life.

Antioxidants

Antioxidants help rid the body of free radicals, “Free radicals are molecules with one or more unpaired electrons, which can react rapidly with other molecules in processes of oxidation” (Sasoon et al., 2004). These freed radicals are a normal part of the bodies metabolism, and antioxidants are what combat and help keep radicals in balance. Some antioxidants are made in the body, but that can only occur with the trace mineral selenium which must be obtained through food consumption; some antioxidants like beta-carotene (found in carrots, spinach, sweet potatoes), vitamin C (found in oranges, kiwi, and bell pepper), and vitamin E (found in almonds and spinach), can only be obtained through consumption of foods. Without sufficient amounts of antioxidants diseases like Parkinson’s, Alzheimer’s, epilepsy, schizophrenia, and cancers are more likely to occur.

FUN

Humans are adventurous, interested in new things, new flavors, new textures, new scents, and colors. Below are listed some awesome fruits and vegetables which can be added to your diet to help you live a more healthy exciting lifestyle.

Bell peppers

A colorful new snack to add to your diet, full of antioxidants, high fiber, high in vitamin C, and lastly they’re delicious and sweet!

  • Cut them into french fry shape, and eat them raw as a snack.
  • Also nice when sauteed and eaten in a burrito or as a side.yellow-red-green-bell-peppers

 

Baby carrots

A small snack that could be added to your new life;  high in beta-carotene (antioxidant), fiber, vitamin K, potassium and in a small portable shape!

  • Can easily be packed as a snack on the go!
  • Also nice when steamed or sauteed with other veggies.baby carrots.png

Kiwis

Kiwis are sweet, refreshing, and high in vitamin C, K, and antioxidants!

  • Can be mixed in and eaten with salads.
  • Mix in a smoothie or simply by itself.

white-background-fruit-and-vegetables-14

Weight

Weight is a key factor in good health, but losing weight needs to be done safely. According to the Center for Disease Control and Prevention, “Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits” (2015). A safe rate to lose weight is 1lb-2lb per week; this means eating 500-1000 Calories less than you burn in a day. This reduction in calories has to also be combined with the efforts of healthful eating and consistent exercise. Simple ways to manage caloric intake may be by using the free app Myfitnesspal. Lastly, in case you didn’t know, 1(g) of Protein or Carbohydrate = 4(Kcal), while 1(g) of fat=9(Kcal).

Simple ways to self-motivate yourself can be by positive or negative reinforcement.

  • One example of positive reinforcement may be by telling yourself if at the end of the week you have accomplished all your cardio exercises then you can go see the new movie you have been wanting to watch.
  • One example of negative reinforcement is, setting your phone on airplane mode while at the gym so that you are more focused on actually exercising.
  • These are just a couple of examples, but in reality, positive and negative reinforcements can be used in many different ways to benefit you.

 

As with most things adaption takes time and making new habits can be difficult. But if you do something long enough it is bound to become a habit. So join me and others to a new lifestyle, where colorful foods are eaten, risks of diseases are lowered, and vitality is higher than ever before!

Best of luck Broncos, keep up the hard work and work collectively!

 

References

“Bell Peppers.” Bell Peppers. N.p., n.d. Web. 14 Jan. 2017.

http://www.whfoods.com/genpage.php?dbid=50&tname=foodspice

“Kiwifruit.” Kiwifruit. N.p., n.d. Web. 14 Jan. 2017.

http://www.whfoods.com/genpage.php?dbid=41&tname=foodspice

“Losing Weight.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 15 May 2015. Web. 14 Jan. 2017.

https://www.cdc.gov/healthyweight/losing_weight/

“The 5 Best Calorie Counter Websites and Apps.” Authority Nutrition. N.p., 27 July 2016. Web. 14 Jan. 2017.

https://authoritynutrition.com/5-best-calorie-counters/

Sassoon, Judyth, and Larry Blaser. “Antioxidants.” The Gale Encyclopedia of Science, edited by K. Lee Lerner and Brenda Wilmoth Lerner, 3rd ed., vol. 1, Gale, 2004, pp. 239-241. Gale Virtual Reference Library, go.galegroup.com.proxy.library.cpp.edu/ps/i.do?p=GVRL&sw=w&u=los53368&v=2.1&it=r&id=GALE%7CCX3418500145&asid=92ede8edcf0c6a5110a35654656e4c4f. Accessed 14 Jan. 2017.

 

 

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