In our sedentary culture, most people are used to finding ways to be less active. But not you! You are on a mission to stay active, loose weight and feel more energetic with age.

You can not be like everyone else if you want to reap the rewards of health and longevity. This doesn’t have to be hard or time consuming. By simply getting more active with everyday activities is one quick way to fight the pounds and feel great doing it. Here are some examples of ways to change your life for the better:

Nutrition Group Challenge

Home Cooked Fast Food…

The American diet has single handedly been responsible for the development of its own set of illnesses known as Western diseases (Obesity, type 2 diabetes, cardiovascular disease and many cancers). The four top killers in America are chronic diseases linked to this diet. The best way to protect yourself from this inevitable consequence is to take your food preparation out of the hands of the food industry. Learning to incorporate fresh home cooked foods with real ingredients and avoiding fast food restaurants is the best way to protect your health.

This week start cutting out fast food restaurants. Yes, this includes breakfast at McDonalds or even lunch at subway. Instead start making at least one meal per week with fresh ingredients at home. Make enough so that you can pack the leftovers into 6 other containers to be reheated quickly for “fast food” throughout the week. Let this home fast food replace eating out at fast food restaurants.

Physical Activity Group Challenge

20 minutes 3x per week

People who were able to sustain weight loss participated in at least 30 minutes of physical activity most days of the week. The activity you choose is up to you but it must be at least at moderate intensity (See ‘Intensity Chart’). This can be done in four 5 minute or two 10 minutes intervals. See ‘Everyday Activities’ to get ideas on ways to incorporate activity into your day.

20 minutes 3x per week is the minimum to meet the challenge but feel free to do more

Setting Your Action Plan:

What specific actions do you plan to take to accomplish this challenge for the next 7 weeks.  Remember be specific and write it down. Remember the more intense the change the greater the outcome. Feel free to develop your own or use some of the ideas below.

Nutrition Action Plan Ideas…

1. I will commit to choosing one recipe each Saturday and pick up the ingredients from the farmers market of grocery store. I will fix the dish on Sunday and store it in 5 different containers and take the food with me to work instead of eating out.
2. I will buy nut trail mix, fresh and dried fruit to keep around the house to snack on instead of processed crackers or chips.

Physical Activity Action Plan Ideas…

1. I will walk around my neighborhood 2 times after dinner Monday Wednesday and Friday with my (husband, wife, child, neighbor, dog, or alone)
2. I will do (sit-ups, push-ups, squats, lunges etc) during each commercial break while I watch TV.
3. I will ride my bike to school/work 3x/week.
4. I will walk to the grocery store rather than drive
5. I will walk briskly around Lake Merrit for 1 hour each Saturday or for 30 minutes on Saturday and Sunday.

Nutrition Group Challenge

How Sweet It Is…

One major source of extra unneeded calories in the American diet is the over consumption of sugar sweetened beverages. This is week 1’s group challenge by no accident. Just by cutting out the soda, juices, sports and energy drinks you will be significantly  cutting the calories, reset your sweet cravings and reducing your fat storing hormones. Water is a much healthier option but also see Drink Alternatives to get other ideas.

Avoid sugar substitutes (Splenda, Truvia etc): These substitutes don’t improve weight loss or diabetes but increase your sweet cravings. You are better using less of the real stuff

Physical Activity Group Challenge

Stairway to Heaven

Adopt a new norm or philosophy that elevators and escalators are only for the handicap or for carrying large objects. All others should take the steps. Make this a habit where ever you go!

Start slow, if you have to go up more flights than you can tolerate, try going up one flight of stairs then take the elevator the rest of the way. As you get stronger add more flights and use the elevator less.

Setting Your Action Plan:

What specific actions do you plan to take to accomplish this challenge for the next 8 weeks.  Remember be specific and write it down. Remember the more intense the change the greater the outcome. Feel free to develop your own or use some of the ideas below.

Nutrition Action Plan Ideas…

1. I will drink only water
2. I will drink half the amount of juice by splitting all juice with club soda
3. I won’t buy or bring any sugar sweetened beverages into the house
4. I will only have one latte, soda or juice per week
5. I will only drink beverages that I personally add sugar to (ex: home made tea instead store or restaurant pre-sweetened tea)

Physical Activity Action Plan Ideas…

1. I will take the stairs where ever I go instead of the elevator or escalator
2. I will take the stairs at least once per day (If you don’t ever have a reason to take the stairs you may want to try).
3. Whenever I pass a flight of stairs I will walk up and down at least 1 flight.

10 Tips to help you get started

1. Choose from a wide variety of whole foods
2. Choose foods that are rich in nutrients (whole fruits, vegetables, whole grains)
3. Eat fewer calories by eating smaller portions and eating foods low in calories
4. Minimize or eliminate the amount of sugar sweetened beverages including soda’s, juice, sport and energy drinks.
5. Avoid fast food restaurants (most of the food is processed, high in calories, low in nutrients and the portions sizes are too large)
6. Minimize the amount of processed foods you eat by cooking meals with fresh ingredients at home
7. Burn more calories in your day by finding ways to move more and sit less
8. If you have a chronic disease that requires monitoring, talk with your doctor about your goals and keep track of how you are doing
9. Eliminate toxins mainly tobaccos, drugs and alcohol (>1 glass per day for women and >2 glasses per day for men)
10. Learn and incorporate some form stress reduction techniques into your daily routine (meditation, journaling, exercise, group therapy etc)

Nutrition

1) Do you agree with the following statement?

I’m usually aware of what and how much I am eating

a) Yes, I try to pay attention to my food
b) Depends on how busy I am
c) No, I often eat at my desk, in my car or while watching tv

2) How often do I feel stuffed or overly full after eating

a) rarely
b) sometimes
c) usually

3) How often do you skip meals

a) rarely
b) sometimes
c) usually

4) How much water do you drink on an average day

a) >5 glasses
b) 2-5 glasses
c) <2 glasses

5) How often do you snack on chip, crackers, candy or other junk foods

a) rarely
b) sometimes
c) usually

6) What type of meats do you usually consume

a) skinless chicken, fish, lean cuts of beef/pork
b) chicken with skin, trimmed beef /pork
c) Hamburgers, hotdogs, sausage
d) rarely/never eat meat

7) Your diet includes beans, nuts, tofu, soy products

a) frequently
b) occasionally
c) rarely

How many servings of fruits and vegetables

a) >5 servings
b) 3-4 servings
c) < 2 servings

9) What types of carbohydrates do you usually consume

a) Whole grains breads and pastas, brown rice
b) white or wheat breads and pastas, white rice, white potatoes

10) How often do you drink sugar sweetened beverage

a) frequently
b) occasionally
c) rarely

11) What types of fat do you cook/bake with

a) liquid plant based oils
b) trans free solid fats
c) lard, crisco
d) I don’t cook or bake

12) How often do you eat out

a) frequently
b) occasionally
c) rarely

Physical Activity

13) How long can you walk before becoming short of breath

a) easily for 30 mins or more
b) 5-10 minutes
c) less than 5 minutes

14) How does your current weight compare to high school

a) about the same
b) increased by 10-15 pounds
c) increased by more than 15 pounds

15) How active are you

a) very active >5 days per week of vigorous exercise
b) somewhat 2-4 days per week barely break a sweat
c) Inactive

16) Which of the below statements describes your approach towards daily activity

a) I take the stairs, its a good way to keep active during the day
b) Why take the stairs if there is an elevator or escalator

Dr. Andrew Weil’s Anti-Inflammatory Food Pyramid…

HEALTHY SWEETS
How much: Sparingly
Healthy choices: Unsweetened dried fruit, dark chocolate, fruit sorbet
Why: Dark chocolate provides polyphenols with antioxidant activity. Choose dark chocolate with at least 70 percent pure cocoa and have an ounce a few times a week. Fruit sorbet is a better option than other frozen desserts.

RED WINE
How much: Optional, no more than 1-2 glasses per day
Healthy choices: Organic red wine
Why: Red wine has beneficial antioxidant activity. Limit intake to no more than 1-2 servings per day. If you do not drink alcohol, do not start.

SUPPLEMENTS
How much: Daily
Healthy choices: High quality multivitamin/multimineral that includes key antioxidants (vitamin C, vitamin E, mixed carotenoids, and selenium); co-enzyme Q10; 2-3 grams of a molecularly distilled fish oil; 2,000 IU of vitamin D3
Why: Supplements help fill any gaps in your diet when you are unable to get your daily requirement of micronutrients.
Click here to learn more about supplements and get your free recommendation.

TEA
How much: 2-4 cups per day
Healthy choices: White, green, oolong teas
Why: Tea is rich in catechins, antioxidant compounds that reduce inflammation. Purchase high-quality tea and learn how to correctly brew it for maximum taste and health benefits.

HEALTHY HERBS & SPICES
How much: Unlimited amounts
Healthy choices: Turmeric, curry powder (which contains turmeric), ginger and garlic (dried and fresh), chili peppers, basil, cinnamon, rosemary, thyme
Why: Use these herbs and spices generously to season foods. Turmeric and ginger are powerful, natural anti-inflammatory agents.

OTHER SOURCES OF PROTEIN
How much: 1-2 servings a week (one portion is equal to 1 ounce of cheese, 1 eight-ounce serving of dairy, 1 egg, 3 ounces cooked poultry or skinless meat)
Healthy choices: High quality natural cheese and yogurt, omega-3 enriched eggs, skinless poultry, grass-fed lean meats
Why: In general, try to reduce consumption of animal foods.  If you eat chicken, choose organic, cage-free chicken and remove the skin and associated fat.  Use organic, reduced-fat dairy products moderately, especially yogurt and natural cheeses such as Emmental (Swiss), Jarlsberg and true Parmesan.  If you eat eggs, choose omega-3 enriched eggs (made by feeding hens a flax-meal-enriched diet), or organic eggs from free-range chickens.

COOKED ASIAN MUSHROOMS
How much: Unlimited amounts
Healthy choices: Shiitake, enokidake, maitake, oyster mushrooms (and wild mushrooms if available)
Why: These mushrooms contain compounds that enhance immune function. Never eat mushrooms raw, and minimize consumption of common commercial button mushrooms (including crimini and portobello).

WHOLE SOY FOODS
How much: 1-2 servings per day (one serving is equal to ½ cup tofu or tempeh, 1 cup soymilk, ½ cup cooked edamame, 1 ounce of soynuts)
Healthy choices: Tofu, tempeh, edamame, soy nuts, soymilk
Why: Soy foods contain isoflavones that have antioxidant activity and are protective against cancer.  Choose whole soy foods over fractionated foods like isolated soy protein powders and imitation meats made with soy isolate.

FISH & SEAFOOD
How much: 2-6 servings per week (one serving is equal to 4 ounces of fish or seafood)
Healthy choices: Wild Alaskan salmon (especially sockeye), herring, sardines, and black cod (sablefish)
Why: These fish are rich in omega-3 fats, which are strongly anti-inflammatory. If you choose not to eat fish, take a molecularly distilled fish oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day.

HEALTHY FATS
How much: 5-7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado)
Healthy choices: For cooking, use extra virgin olive oil and expeller-pressed organic canola oil. Other sources of healthy fats include nuts (especially walnuts), avocados, and seeds – including hemp seeds and freshly ground flaxseed. Omega-3 fats are also found in cold water fish, omega-3 enriched eggs, and whole soy foods. Organic, expeller pressed, high-oleic sunflower or safflower oils may also be used, as well as walnut and hazelnut oils in salads and dark roasted sesame oil as a flavoring for soups and stir-fries
Why: Healthy fats are those rich in either monounsaturated or omega-3 fats.  Extra-virgin olive oil is rich in polyphenols with antioxidant activity and canola oil contains a small fraction of omega-3 fatty acids.

WHOLE & CRACKED GRAINS
How much: 3-5 servings a day (one serving is equal to about ½ cup cooked grains)
Healthy choices: Brown rice, basmati rice, wild rice, buckwheat, groats, barley, quinoa, steel-cut oats
Why: Whole grains digest slowly, reducing frequency of spikes in blood sugar that promote inflammation. “Whole grains” means grains that are intact or in a few large pieces, not whole wheat bread or other products made from flour.

PASTA (al dente)
How much: 2-3 servings per week (one serving is equal to about ½ cup cooked pasta)
Healthy choices: Organic pasta, rice noodles, bean thread noodles, and part whole wheat and buckwheat noodles like Japanese udon and soba
Why: Pasta cooked al dente (when it has “tooth” to it) has a lower glycemic index than fully-cooked pasta. Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize spikes in blood glucose levels.
BEANS & LEGUMES
How much: 1-2 servings per day (one serving is equal to ½ cup cooked beans or legumes)
Healthy choices: Beans like Anasazi, adzuki and black, as well as chickpeas, black-eyed peas and lentils
Why: Beans are rich in folic acid, magnesium, potassium and soluble fiber.  They are a low-glycemic-load food.  Eat them well-cooked either whole or pureed into spreads like hummus.

VEGETABLES
How much: 4-5 servings per day minimum (one serving is equal to 2 cups salad greens, ½ cup vegetables cooked, raw or juiced)
Healthy Choices: Lightly cooked dark leafy greens (spinach, collard greens, kale, Swiss chard), cruciferous vegetables (broccoli, cabbage, Brussels sprouts, kale, bok choy and cauliflower), carrots, beets, onions, peas, squashes, sea vegetables and washed raw salad greens
Why: Vegetables are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, eat them both raw and cooked, and choose organic when possible.

FRUITS
How much: 3-4 servings per day (one serving is equal to 1 medium size piece of fruit, ½ cup chopped fruit, ¼ cup of dried fruit)
Healthy choices: Raspberries, blueberries, strawberries, peaches, nectarines, oranges, pink grapefruit, red grapes, plums, pomegranates, blackberries, cherries, apples, and pears – all lower in glycemic load than most tropical fruits
Why: Fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity.  Go for a wide range of colors, choose fruit that is fresh in season or frozen, and buy organic when possible.

Additional Item:

WATER
How much: Throughout the day
Healthy choices: Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.
Why: Water is vital for overall functioning of the body.

The following graphic shows the amount of Sugar and Calories in various beverages.

The following graphic shows the portion sizes and how they have become increasingly larger over the years.

In our sedentary culture, most people are used to finding ways to be less active. But not you! You are on a mission to stay active, loose weight and feel more energetic with age.

You can not be like everyone else if you want to reap the rewards of health and longevity. This doesn’t have to be hard or time consuming. By simply getting more active with everyday activities is one quick way to fight the pounds and feel great doing it.

Here are some examples of ways to change your life for the better: