Making Fitness and Healthy Eating A Lifestyle
July 14, 2009 by blackgirlgrown
Filed under health and wellness
Working out and eating healthy seem more like a chore than something one would consider “enjoyable.” However, healthier living must become a lifestyle if we are to enjoy the full benefits from it. Stopping and starting new diets and exercise regimes only to abandon them once you get the intended result (weight loss, lower cholesterol) just exacerbates the problem.
BlackDoctor.org recently featured two articles on how to incorporate diet and exercise into a healthier lifestyle. Tips include:
On dieting and the importance of physical activity for African American women:
A breakfast that includes whole wheat toast with peanut butter, a glass of milk, and a piece of fruit will last a lot longer than a bowl of cereal with a glass of juice. (The first one has fiber and more protein).
The second thing that raises one’s metabolic rate is the increase in muscle tissue. Good old exercise. Initially, someone may even gain a few pounds or stay at the same weight while doing this.
Physical exercise is not a regular part of the lifestyle of many African American women. Walking can help make your heart and lungs function more efficiently, help you lose weight, sleep better, and reduce stress. You should try to walk four times a week for at least thirty minutes each time.
The best way to do this is to decrease the fat intake in our diet (butter, oils, margarine, deep fried foods, pastries, chips, nuts, bologna, etc.). Notice that I said decrease, not eliminate. It is still okay to enjoy these foods once in awhile as long as one is eating a well-balanced, low-fat diet most of the time. The other improvement to make in one’s diet would be an increase in fiber. Fiber is a non-digestible plant component found in foods such as brown rice, whole grain breads, bran and oat cereals, fruits, and vegetables. Fiber helps with digestion and elimination and also helps to fill a person up without adding too many calories.
Add at least ten or more minutes of cardiovascular exercise to your day. EVERY DAY! Take a ten minute walk. Walk the stairs at your job. Dance at home for ten minutes. Get on the treadmill. Take an aerobics class at your gym. Put in one of your exercise videos. Remember, it’s only 10 MINUTES.
Add water to your day. Keep a bottle on your desk and one in your car. Sip water throughout the day for energy, hydration and to rid your body of toxins.
