Registered dietitian Sherry Ogasawara says the best meals are home-cooked meals, but this can be difficult for people who are used to eating out all the time and don’t have time to cook. In this case, you don’t need to do a complete 180, Ogasawara says, as just making one simple meal a week can go a long way.
“Keep it very simple, like pasta, with a salad and bread on the side,” Ogasawara says.
She also recommended avoiding fad diets. That’s because people often stray from these diets and fall back into old or even worse habits. Rather than trying to change everything at once, Ogasawara recommends taking small steps and says it’s important to think about how to continue eating healthier.
“I always tell people that you should add something instead of trying to take something away. So adding things like more plant protein to your diet will increase the fiber in your diet and “It’s an opportunity to help your gut biome and your gut microbiome. Add more vegetables and fruits, add more water, so you’re hydrating more,” she says. said.
Regarding meal timing, it is generally best to eat three balanced meals a day, but Professor Ogasawara recommends avoiding intermittent fasting, which can lead to hypoglycemia. If you’re a snacker, finding balanced snacks that contain protein and carbohydrates, such as cheese or veggie crackers, can be a healthy and filling way to keep snacking.
For some people, incorporating physical activity can be more intimidating than changing your diet. Like Ogasawara, Prince George Family YMCA Center Manager Shannon Johnson emphasized the importance of taking small steps, as trying to do everything at once can be overbearing.
“If you have the opportunity to do some aerobic exercise, even for 10 minutes, you can do it regularly throughout the day. […] “It can increase your heart rate, which has health benefits not only for your heart, but also your blood pressure and overall mood,” Johnson said.
This activity doesn’t even require going to the gym. There are many things you can do, such as going for a short walk, playing with your dog, or doing basic home exercises like push-ups and sit-ups. Accessibility in the home has never been greater, with no shortage of YouTube videos focusing on easy workouts, dance, yoga, and more. Johnson is a big proponent of staying active at home, but also warns that not everyone on the internet is an expert, so you need to be careful when choosing what to incorporate.
“It’s very important to find and research good, reliable information. The internet can be questionable at times,” she said.
The very act of going to the gym can pose some challenges for people, as having a lot of machines and people in the gym can be intimidating for beginners. Johnson understands this can be difficult and says there are many ways to get involved without committing to it head-on. We have many group programs as well as personal trainers, so you can find one that suits your interests. Most importantly, Johnson says, choose something you enjoy.
“If you like walking, you’ll want to walk on a treadmill. We want to make sure you’re following your exercise program, whatever it is, step by step. In doing so, make sure you don’t go too hard all of a sudden, because that can cause muscle soreness and can make you feel demotivated. You shouldn’t continue.”
“Something like Zumba, if you like international music and that party atmosphere, you can actually get a good physical exercise program while doing it,” she continued.
After all, living a healthier lifestyle will lead to improvement. You don’t have to be a model or a bodybuilder. Even small steps can move you forward, so both Johnson and Ogasawara recommend finding what works for you and incorporating it into your daily life in the way you think is best.