Hopefully health is your #1 priority as a personal wellness goal because without health, quality of life goes down, and along with that other personal goals. One of your wellness goals should be to get an annual physical from your health care provider, with lab work. This yearly physical can determine any risk factors for chronic conditions. Even if labs are good, and other assessments are normal, we still have to be on the prevention side of our lifestyle with eating right, and regular exercise.
Here are 5 great wellness goals to keep you on track with your plan to be well and fight the aging process:
Maintain a healthy weight- this is so important because extra weight increases our risk factors towards chronic conditions and poor health. You can talk to your doctor or a dietitian about a healthy weight range. You can also check your BMI (body mass index), with our Nutopia wellness tools or other online calculators. If the number is between 19-25, it is considered a healthy weight range. If the number is 26-30 it means overweight, and over 30 is considered obese. Also check your waist circumference with a tape measure at the navel. Men should be <40” and women <35”. Start with a simple goal of losing 10% of your current weight or even 5lbs. Small amounts of weight loss can keep you motivated, and are beneficial to over all health, aim for ½ -1 lb per week.
Make time to Exercise- Schedule 30-60 minutes daily to sweat everyday for weight management, and for overall health. You can break the time up into smaller increments like 20 minutes in the morning, and 30 minutes later in the day. Choose an activity that you enjoy, and will be consistent with. If it is an outdoor activity, always have an indoor alternative if the weather is bad. The Nutopia wellness tools have fitness plans available to access for getting started or to maintain your routine. Ask your doctor if there are any health concerns with increasing your current activity level. Try to be consistent for best results.
Meal Planning/Cooking- Try to cook more than eating out for better weight control and health. Take time each week to plan out meals, and snacks. This will keep you focused, and organized with your food intake. Look at the week ahead, and make a shopping list based upon meals planned out. This way you have all the foods needed for cooking. Use healthy ingredients, and cooking methods like baking, broiling, steaming, roasting, and grilling. Try to added spices and seasoning without overdoing the salt. Use olive oil when adding a fat, because it is rich in monounsaturated fats, which are heart healthy. Just drizzle the oil to control the extra calories.
Practice Portion Control- Be aware of how much you are eating at meals & snacks. It is very easy to over eat. Use smaller plates, and dishes or section off your plate to control the amounts. Think ½ your plate should be vegetables, with ¼ lean protein, and ¼ whole grain. Another great tool is your hand for determining portions. The palm of your hand should be the protein, the fist would be a potato or serving of pasta/rice, a handful would be for a snack serving about a ½ cup. Try to commit to 1 plate of food at meals, and slow down eating.
Keep cravings out of the house- If there are certain foods that you cannot control eating in larger quantities then try to keep them out of the house. Have your favorite sweets or other cravings when you are out on the weekends for better control. Try not to eat out of a bag or a box. Read the serving size on the label, and stick to that as a portion. Try to keep snacks under 200 calories.