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Its fifteen days into the New Year, and many resolutions to eat healthier, exercise,
live a healthier lifestyle may be well under way. Hopefully with those resolutions
you are making changes to live a healthier lifestyle. If so, avoid common food and
fitness mistakes based upon what is trendy in foods now.
Common Food and Fitness MistakesProbably one of the more common health and fitness mistakes is skipping meals. We
need breakfast because it jump starts our metabolism. It basically, breaks the fasting
mode your body is in overnight. Consider grabbing a piece of fruit, chunk of cheese,
or whole wheat toast as you head out the door. Avoiding lunch or dinner can cause
you to over eat later. Instead, eat sensibly, with three well balanced meals and at
least two healthy snacks daily.
Avoiding gluten is another mistake some make. While people with celiac disease or
gluten sensitivities have to avoid gluten, banishing gluten for weight loss can lead
to nutrient deficiencies. Grains that contain gluten, such as whole wheat, rye, etc.,
also contain beneficial micronutrients like iron, magnesium, folate and fiber that
our bodies need.
Fiber is important to a healthy system, but getting to much can stress your intestines.
Get fiber from real foods like whole grains, beans, legumes, nuts and seeds, fruits
and vegetables. Not from the processed insulin fiber enhanced products.
Coconut oil isn’t heart healthy as some tv personalities would like for you to believe.
In fact, it is mostly saturated fat – 92 percent saturated fat to be exact. Compare
that with 63 percent saturated fat in butter. That should make you think. The main
thing to remember here is that despite all the hype about coconut oil, replacing all
the fat in your diet with coconut oil will not benefit your brain, heart or waistline.
Remember there is no one “superfood” that has the ability to protect our bodies from
disease. That’s why variety is the key to a healthy diet. It must be well balanced
including a variety of healthy foods from all the food groups. Excluding a food group
may result in weight loss, but may not provide you with all the vitamins and minerals
you need to stay healthy.
Avoid the temptation to rely on packaged foods. Although the packaged foods can be
calorie controlled, such as the snack size treats, they tend to be heavily processed
and may contain large amounts of fat, sodium and or sugar. Instead rely on whole foods
such as fresh fruits or vegetables.
Giving up exercise because you think that the gym is the only place to exercise is
another common mistake some make. Get moving wherever you are, physical activity counts
anywhere you do it. To meet the latest recommendations, adults should accumulate at
least 150 minutes of moderate-intensity activity each week or 75 minutes of vigorous-intensity
activity. In addition to moderate or vigorous exercise, include muscle strengthening
and stretching exercises at least twice each week.
Avoid the mistake of eating huge snacks. According to the Merriam-Webster dictionary,
a snack is a small amount of food eaten between meals. Try to keep snacks no more
than 200 calories and a healthy option. Think, low sodium, low sugar, low carbohydrate,
high fiber and high flavor. Snacks more than 200 calories, could wreck your diet plan
and cause weight gain.
Lastly avoid the mistake of skimping on sleep. It is such an important part of your
health routine. Try to get between 7 to 9 hours every night.
Avoid common food and fitness mistakes and start living a healthy lifestyle, and always
talk with your doctor before starting any diet or exercise program. If you would like
to receive a free copy of the Dietary Guidelines for Americans which can guide you
in healthy food choices, contact the University of Arkansas Division of Agriculture
in the Miller County Courthouse, call 870-779-3609, or e-mail me at firstname.lastname@example.org.
Also follow me on facebook at www.facebook.com/MillerCountyFCS or on twitter @Carla
By Carla Haley Hadley M.S.County Extension AgentFamily & Consumer SciencesThe Cooperative Extension ServiceU of A System Division of Agriculture
Media Contact: Carla Haley Hadley M.S.County Extension AgentFamily & Consumer SciencesU of A Division of AgricultureCooperative Extension Servicechadley@uada.edu