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 Top 10 tips for Health & Wellness

IN TRO D U CTI O N
He al t hy e ati ng is n ot a b o u t s tr ict d iet ary limit ati ons, st aying unreal isti cal ly t hi n, o r
d ep ri v i ng yo urself of th e fo o d s yo u love. Rat her, it s about feeling great , hav i ng
m ore e ne rg y, i m p rov in g yo u r o u tlo ok , and st abil iz ing your mood. If you feel
ove r w he l m e d by a ll th e co n icti n g nut riti on and diet advice out t here, you re not
al on e . It se e m s th at fo r ever y exp ert who tel ls you a cert ain food is good for yo u -
you l l nd a not h er s ay in g exa ctly the opposite. But by using t hese simpl e ti p s, yo u
c an cut t hro ug h th e co nfu s io n a n d l earn how to creat e a t ast y, varied, and h e althy
d i et t hat i s a s go o d fo r yo u r m in d as it is fo r your body.

Wh et he r yo ur go a l is to lo s e weight , gain weight , build muscl e, become tt er, fe e l

b ett e r, fe e l st ro n ger, feel m o re en ergised, run t hat ex t ra mil e or complete t hat
m arat ho n by next yea r Hea lth a n d t ness will most denitely pl ay a part in yo u r
ac h i eve me nt s. Keep rea d in g a n d p ick up a few ti ps to help you achieve t he new
i m p rove d yo u!

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 Top 10 tips for Health & Wellness

STEP 1: GOAL S E TTING

Se t ta r g ets : F i n d yo u r go a l , m a ke the plan and work towards it!

B aby S tep s : To s et yo u rs el f u p fo r suc c ess, think about planning a healthy die t a s

a n u m ber of sm a l l , m a n a gea b l e s t epslike adding a salad to your diet onc e a
d ay ra ther th a n o n e b i g d ra s t i c cha nge. As your small c hanges bec ome habit,
yo u c a n c on tin u e t o a d d m o re h ealthy c hoic es.

Pa ti enc e i s key : Yo u m u s t b e p a t i ent and your results will f ollow

Ma n a g e yo u r t i m e: I f yo u d o nt d o this well then everything that makes you

h e a l thy s uffers yo u w o nt get enough sleep, you won t have time to prepar e
h e a l thy fo o ds, a n d yo u w o nt n d the time to exerc ise. Book appointments f o r
t h e g y m or s o m e t i m e fo r yo u rs el f in your diary just as you would meetings fo r
wo r k o r th e f a m i l y.

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 Top 10 tips for Health & Wellness

STEP 2: D I E T I S K E Y
Fo o d i s a ba s i c n eed fo r t h e ef ci ent f unc tioning of the human body. T he hum a n
b ody needs a s p eci c q u a n t i t y o f dif f erent ingredients to f unc tion.

C ut ba c k o n r egu l a r t ea a n d co ffee intake whic h are high in c af f eine. Substitu tin g

a ll- na tu ra l g reen t ea i s a n excel l ent way to boost your weight loss and your
h e a l th. N ot o n l y d o es i t h ave t h e power to boost your metabolism, but it also
c o n ta i n s the h i gh es t co n cen t ra t i on of c atec hins, antiox idants f ound in plants th a t
h ave been f o u n d t o p ro t ect a ga i n st heart disease and even some c anc ers. S ip o n
a f ew c u p s o f green t ea t h ro u gh o ut the day to get all of its amaz ing benets .

D itc h th e wh i t e s t u ff! Sw i t ch yo ur white c arbs to brown: Wholegrain c arbs a r e

f u l l of br e a n d go o d n es s , m a ke t his swit c h and watc h the dif f erenc e it make s to
yo u r wa i s tl i n e. Mo s t w h i t e fo o d s (bread, ric e, pasta, sugar, our) are primar ily
m a de u p of r e n ed ca rb o hyd ra t es and empty c alories, so c utting them out o f
yo u r di et i s o n e o f t h e q u i ckes t w ays to shed pounds and improve your
w el l - bei n g .

Fo o d di a r i es ca n a l s o h el p t a rget areas f or improvement. For instanc e, a f ood

d ia r y mi g h t m a ke s o m eo n e rea l i ze that he or she is eating 1 , 0 0 0 c alories at lu n ch
a n d s et a g oa l t o t ri m l u n ch es . Jo tting down everything you c onsume will
e n c o u ra g e i nd i v i d u a l s t o ea t a h ealthy diet and be physic ally ac tive. Diet di a r ie s
a re p o w er f u l t o o l s t o m a ke t h e i n dividual ac c ountable f or the f ood that they a r e
putti ng i n th ei r b o d i es a n d t h ey a lso inc rease the awareness of where those
extra c a l or i es a re co m i n g fro m .

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 Top 10 tips for Health & Wellness

S TE P 3: WATE R

Wat e r i s a ma jo r co m p o n en t o f t h e human body and c an make up 4 5 - 7 5 % of tota l

b o d y ma s s . B od y w a t er co n t en t ca n vary greatly between individuals. Most of th is
wat e r i s c o n ta i ned i n s i d e o u r cel l s

I n c r ea s e yo u r w a t er co n s u m p t i o n .

A l ot o f ti me o u r b ra i n s t el l o u r b odies we are hungry when it is ac tually just

d e hydra ted a n d t h i rs t y.

I t w ou l d be a go o d i d ea t o i nves t i n a good quality PBA- f ree water bottle w h ich

yo u c a n r eus e a n d keep yo u rs el f hydrated throughout the day.

O u r bo di es a r e m a d e u p o f 60-70% of water.

Wa ter i s no t o n l y go o d a t l l i n g you up and slimming you down. It is also

ext r emel y ben e ci a l fo r yo u r s k i n and teeth.

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 Top 10 tips for Health & Wellness

S TE P 3: WATE R
D rink i n g w a ter i s s o i m p o rt a n t fo r staying healthy, energiz ed, and even losing
w e i g h t. T her e are s o m a ny rea s o n s to stay hydratedhunger is of ten disguise d a s
t h i rs t, i t bo o s ts yo u r m et a b o l i s m , a nd water is the best energy drink available .

Maxi mu m a c ti v i t i es o f h u m a n b o d y are dependent on water f or their proper

f u n cti on s . T here i s n o o n e ri gh t a n s wer to how muc h water you need, as it depe n ds
o n e a c h p er s o n a n d t h ei r l i fes t y l e you may need to modif y your uid intake
d e pendi n g o n ho w a ct i ve yo u a re, where you live, your health, and if you are
pre gn a nt a nd/o r b rea s t feed i n g.

L ack of a p p r o p ri a t e q u a n t i t y o f w a t er may c ause a lot of disorders, so it is

re co m men ded to t a ke a p ro p er q u a ntity of water daily.

D rink p l enty of w a t er. Wa t er h el p s ush our systems of waste produc ts and tox in s ,
ye t m a ny p eo p l e go t h ro u gh l i fe d ehydratedc ausing tiredness, low energy, an d
h e a da c hes . I t s co m m o n t o m i s t a ke thirst f or hunger, so staying well hydrated will
a ls o hel p you ma ke h ea l t h i er fo o d choic es.

I n d iv i du a l s w ho a re exerci s i n g d u ri ng the day will require an even greater vol u m e o f

w at e r i n ta ke du e t o t h e ext ra u i d l oss during their workout. Athletes c an
expe r i en c e up to 3 l i t res o f u i d l o s s per hour, during intense exerc ise. We c a n wo r k
o u t h o w m uc h ext ra l i q u i d i s req u i re d, ba sed on our c alorie intake. It is
re co m men ded to i n t a ke 1m l o f w a t e r f or every c alorie of f ood c onsumed. e. g. A die t
o f 25 0 0 kc a l w i l l req u i re a 2500m l i ntake of water.

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 Top 10 tips for Health & Wellness

STEP 4: PO RTION CO N T RO L
D o no t r u s h yo u r m ea l s . Ea t s l o w l y to allow your body to digest your f ood. T h is
wil l a l l o w you r b o d y t i m e t o regi s ter that it is f ull and prevent you f rom
ove r ea ti ng .
E LE M EN T
Re a l l y enj oy yo u r fo o d by p ay i n g attention to the taste, tex ture, aroma etc . ,
whi c h wi l l g i ve yo u m o re s a t i s fa ct ion f rom your meal and prevent you f rom
re a c h i ng fo r un h ea l t hy s n a ck s s h ortly af t er meals.

Fo c u s o n ho w yo u feel a ft er ea t i n g . This will help f oster healthy new habits a n d

t a s tes . T h e mo re h ea l t hy fo o d yo u eat, the better you ll f eel af ter a meal. T h e
m o r e j un k fo o d yo u ea t , t h e m o re likely you are to f eel unc omf ortable, nause o u s ,
o r dra i n ed o f en ergy.

Avo i d m i n dl es s ea t i n g. M i n d l es s eating is c lassied as any other reason othe r

t h a n hu n g er t o ea t - s i gh t , s m el l , s tress, taste, tex ture, boredom, anx iety etc. I f
yo u a r e no t tr u l y h u n gry d i s t ra ct yourself with a positive ac tivity- walking,
re a di n g , p a i nt i n g, t a l k i n g t o a fri end etc .

U s e s ma l l er b o w l s , p l a t es a n d cu p s as studies have shown that people serve

t h ems el ves 2 0-40% m o re fo o d w hen they are using larger plates.

AC TI O N P LAN
T hi nk a bo u t yo u r fo o d w h i l e you are eating it

R ea d l a bel s t o get t o gri p s w ith portion siz e

B e awa r e o f t h e ca l o ri es yo u are eating

Avoi d hi d d en ca l o ri es

Us e a s ma l l er p l a t e ( 9 1 / 2 -10 1 / 2 inc h- 2 4 - 2 5 c m plate)

Lo a d th e p l a t e w i t h veget a b l e s

D o n t have u n h ea l t hy fo o d s e asily ac c essed

P La n yo u r s i t u a t i o n s t h a t yo u know trigger mindless eating

B e r ea l i st i c a n d aw a re o f s t re ss eating and emotional eating

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 Top 10 tips for Health & Wellness

STEP 5: T RE AT YOU R S E L F
If yo u s tuc k to a p l a n a n d co m p l et ed what you aimed f or this week reward you r s e lf.
No n - f o o d r ew a rd s ( b eyo n d ch o co l a te).

Tre at yo u r s el f on ce a w eek: W h a t ever your treat meal is, one day a week have
wh a tever yo u wa n t a n d en j oy i t ! Th is c reates balanc e and longevity.

Fe e l i n g g ui l ty ab o u t t h a t gi a n t i ce cr eam sundae you enjoyed at your niec e's

b i rt h day p a r ty ? Do n' t b ea t yo u rs el f up! It takes a lot of c alories3 , 5 0 0 to ga in a
po u n d of bo dy fa t . So rea l l y, t h a t o ne of f day doesn't usually result in any sign i ca n t
we i g ht g a i n. I t' s a b o u t w h a t yo u d o the nex t day and the day af ter that's really
im por ta n ts o do n' t s t ay o ff-t ra ck . So be sure to whittle away at those ex tra c a lo r ie s
ove r the nex t d ay o r t w o , p refera b l y by boosting exerc ise rather than eating to o
lit t le. S ta r v a ti on i s n o t t h e h ea l t hy answer!

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 Top 10 tips for Health & Wellness

STEP 6: FOO D P R E PA RAT I O N

M ake yo u r ow n h ea l t hy t rea t s . P rep aration is key.

Have p l en ty of s p i ces , fres h h erb s , and lemons at your c ooking bec k and c all. I t's
am a zi ng w ha t a l i t t l e d a s h o f s p i ce, sprinkle of herbs, pinc h of lemon z est, or s qu ir t
o f l ime ju i c e c a n d o t o l i ven u p a d i shand your diet. T he best part: They c onta in
alm o s t n o c a l ori es . Exp eri m en t w i t h your dinner, tonight!

Re ga r dl es s of wh a t yo u re d o i n g, p reparing yourself in a dvanc e gives you the be s t

ch a nc e to a c c o m p l i s h yo u r go a l s . Try preparing your f ood in advanc e to ensur e th a t
yo u do no t ea t u n h ea l t hy fo o d s o r s kip meals.

Sh o p o n c e a week : O n e d ay a w eek , get your f ood shop done, stoc k the f ridge a n d
yo u wi l l be a ma zed h o w m u ch ea s i er it is to be healthy.

P re p a r e m or e of yo u r o w n m ea l s . Cooking more meals at home c an help you t a ke

ch a rg e of wh a t yo u re ea t i n g a n d b etter monitor ex ac tly wha t goes into your f o o d

Re ad the l a bel s. I t s i m p o rt a n t t o b e aware of what s in your f ood as manuf ac tu r e r s

o f t e n hi de l a r g e a m o u n t s o f s u ga r or unhealthy f ats in pac kaged f ood, even f o o d
clai m i n g to be hea l t hy.

C o o k a t h o m e. Yo u ' l l h ave m o re co n trol over what you c onsume, and you know wh a t
t h at fo o d c o n tai n s , a n d h o w m u ch o f it you're eating. T hat makes f or a more de ta ile d
e n t ry i n yo u r f o o d d i a ry.

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 Top 10 tips for Health & Wellness

STEP 7: MA K E B R E A K FA ST M A N DATO RY
Yo u ' ve hea r d i t b efo re, b u t i t ' s w o rth repeating: Breakf ast is still the most
im por ta n t m ea l o f t h e d ay ! Sk i p p i n g the rst meal of the day c an inc rease risk fo r
o b e s i ty m or e th a n fo u rfo l d . I f yo u don't eat right when you wake up, your body
s e n s es a f a mi ne i s co m i n g a n d s l o w s your metabolism to c ompensate. Then, wh e n
yo u r bo dy i s p r es en t ed w i t h fo o d l a ter, it's ravenous and wants to pac k it in, le a din g
t o b ing ei n g w i t h a s l o w m et a b o l i s m a rec ipe f or weight gain.

To o bus y f o r brea kfa s t ? Try a s m o o t hie. Smoothies with a n avoc ado, Greek yog u r t o r
b a n a n a a r e g r e a t a d d i t i ves t o m a ke any smoothie or juic e c reamier.

Le m o n up : B o i l i n g w a t er w i t h l em o n is f antastic f or your skin, hair and digest io n ,

ch e ap a n d effect i ve.

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 Top 10 tips for Health & Wellness

S TE P 8: MOVE MOR E - C A RD I O & ST RE N G T H

TRAINING
To get the bes t res u l t s w e n eed t o do a mix ture of both Aerobic (Physic al exer cis e
t h at r equi r es oxy gen t o m eet en ergy demands- c ardio training) and Anaerobic
exe rc i s e w hi c h i s m o re i n t en s e t ra i ning that triggers lac tate f ormation promo tin g
s t re ng th a n d p o w er- res i s t a n t t ra i n ing)

Have f u n : N o ma t t er w h a t exerci s e you do; it has to be f un! If it s f un you will

co n t i n u e to do i t , h o w m a ny p eo p l e c ontinue with sports they don t enjoy?

St re n g th :
Bu i ld m or e mu s cl e m a s s . O n ce w e p ass the age of 4 0 we start to lose musc le ma s s
an d i t l ea ds to a s l o w er m et a b o l i s m , middle- aged weight gain and a dec line in
s t re ng th a n d fu n ct i o n . Yo u ca n b u i l d musc le mass by doing strength training
exe rc i s es .

M o re mu s c l e equ a l s m o re en ergy b urned. Af ter burn ef f ec t- metabolism remain s

e l eva ted a n d you keep b u rn i n g ca l o ries long af ter you have worked out.

Wo men do n t b e a fra i d t o s t ren gt h train. It will not make you look like the hulk -th a t
is a c om p l ete my t h . U n fo rt u n a t el y, these myths are keeping too many women fr o m
exper i en c i ng the p ro fo u n d b en e t s of resistanc e training. Simply put, women a r e nt
b u ilt th e s a me way a s m en a re a n d we do not gain musc le mass as easily. Wom e n la ck
t h e r i g h t ba l a n ce o f h o rm o n es , t es t osterone and growth hormone, to put on mu s cle
m a s s the way men d o .

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 Top 10 tips for Health & Wellness

T h e h u g e a dv a n t a ge t o w ei gh t t ra i n ing is your body's ability to burn f at durin g a n d

af t e r exer c i s e.

Re s is ta n c e tra i n i n g ca u s es a n i n crease in energy ex penditure hours af ter you tra in .

L i f t ing w ei g hts ca n red u ce yo u r ri s k of heart disease and was approved as a he a lthy

f o rm o f exer c i s e fo r t h o s e a t ri s k from the Americ an Heart Assoc iation. A study in
t h e Jo u r n a l of S t ren gt h a n d Co n d i t i oning f ound that those who lif t weights ar e le s s
like l y have hea r t d i s ea s e ri s k fa ct o r s suc h as a large waist c irc umf erenc e, high
t ri gl yc er i des , e l ev a t ed b l o o d p res s ure, and elevated gluc ose levels.

As yo u a g e, yo u a re a t ri s k o f l o s i n g both bone and musc le mass. Postmenopau s a l

wo m en a r e a t a grea t er ri s k fo r o s t eoporosis bec ause the body no longer sec r e te s
o e s t r og en. R es i s t a n ce t ra i n i n g i s a n exc ellent way to c ombat loss of bone mas s , a n d
it d e c r ea s es th e ri s k o f o s t eo p o ro s i s.

In a ddi ti o n , r es i s t a n ce-t ra i n i n g s t u dies on older adults show that moderate in te n s ity

we i g h tl i f ti n g i mp roves m em o ry a n d c ognitive f unc tion. Nex t time you need to blo w
o f f s o m e s tea m, h i t t h e w ei gh t s .

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 Top 10 tips for Health & Wellness

E xe rc i s e do es n o t h ave t o b e p erfo r med in the gym. It c an be done at home, in th e

lo c al p a r k , a t th e b ea ch et c. W h a t ever type or f orm of exerc ise you c hoose, ma ke
s u re i t do es n o t feel l i ke a ch o re a n d that it is enjoyable f or you.

If t i m e i s a n i s su e a n d yo u ca n n o t d e dic ate an hour a day to work out. It is all a bo u t

s m a l l c h a ng es . Brea k i t u p i n t o 10 minutes of ac tivity- it will all add up. J ust m a ke
s u re you a r e mov i n g m o re a t every opportunity you get e. g. take the stairs, do 20
j u m p i ng j a c k s du ri n g ea ch co m m ercial break, play with the kids, take the dog fo r a
walk , u s e 2 0 mi n u t es fro m yo u r l u n c h hour to take a brisk walk. Get of f your bu s a
f e w s top s ea r l y a n d w a l k t h e res t o f the way home.

Wh e n yo u exer ci s e, fo cu s , d o nt s i mply move arms and legs up and down. You n e e d

t o f o c u s o n th e m u s cl es . I f yo u a ct u ally think about the move you re doing and
s q u eeze th e mu s cl e yo u re w o rk i n g while you do it you rec ruit more musc le br e s
an d g et a f a s ter, m o re effect i ve res ult.

E xe rc i s e i n g en era l i s a grea t w ay t o manage stress. Researc hers have c onsist e n tly

f o u n d th a t th o s e w h o regu l a rl y s t re ngth train tend to manage stress better an d
exper i en c e f ew er a d vers e rea ct i o n s to stressf ul situa tions as those who do no t
exe rc i s e. Ou r bo d i es ca n' t recover as well if we're not strong, so a balanc ed w o r ko u t
pl an tha t i n c l ud es s t ren gt h , ca rd i o , and ex ibility training is rec ommended.

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Fo r b eg i nn er s - I n t ro d u ci n g exerci s e gradually is the most ef f ec tive way of ma k in g it

a l o n g ter m ha bi t . As yo u b eco m e m ore c omf ortable and c ondent you will be a ble to
s lo w l y i nc r ea s e yo u r a ct i v i t y l evel .

Bre a k up you r wo rko u t s . I f yo u d read a long workout, break it into small c hun k s .
" F i ve mi nu tes here, 5 m i n u t es t h ere - - it all adds up,

Si m p l y t r i c k s :

S t re tc h f o r 1 0 mi nutes bef o re yo ur mor ning showe r.

Take a br i sk , 2 0 -mi nute w a l k a t l unc h.

L i f t w ei g h t s w h i l e you wa i t f or your past a wat e r t o boil.

Take the st a i r s instea d o f the el eva to r

Park the c a r a bi t f urther f rom the shop or at wor k .

Walk a ro und t h e bl oc k a f ter di nner- make it a habit !

C h ang e you r wo rko u t s : Bo d i es rea ct to c ha nge, so c hange your workouts as o fte n a s

po s s i bl e to g et t h e b es t res u l t s .

St re tc h. I t ma ke s yo u m o re exi b l e, relieves musc le tension, and improves pos tu r e .

It als o hel p s yo u t u n e i n t o yo u r b o dy.

If yo u do n t r es t , yo u d o nt get t h e results you desire. Have two rest days a w e e k

it s d u r i ng r es t t h a t yo u r b o d y s t rengthens and grows. Overtraining will also le a d to
yo u l o s i n g en j oy m en t i n w h a t yo u re doing. Sometimes, when lif e is hec t ic , you wo nt
wan t to wo r k o u t a n d yo u s h o u l d a s k yourself where that c omes f rom: is it an excu s e
o r is yo u r bo dy t ry i n g t o t el l yo u t h at it needs more rest?

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 Top 10 tips for Health & Wellness

S TE P 9: C O NS I S TE NC Y
Ke ep yo u r s el f m o t i v a t ed . Trea t yourself to new sports gear. Buy yourself a
c o m f y p a i r of ru n n ers t o w a l k t o work. Make yourself a new music playlist wh ich
yo u nd u p l i ft i n g a n d t o rea l l y get you going.

C ha l l eng e you rs el f. St ep i t u p . Work out 5 minutes longer. Raise the inc line leve l
o n yo u r tr ea dm i l l . Go fo r a few extra repetitions. It makes a dif f erenc e. We
sh o u l d a l way s b e p u s h i n g o u rs el ves.

E n j oy the C ha l l en ge: By em b ra ci n g every c hallenge you f ac e you will see gr e a te r

i m p r ovemen t s b o t h m en t a l l y a n d physic ally.

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 Top 10 tips for Health & Wellness

STEP 10: S LE E P
T h e o l d s ay i n g ' yo u s n o o ze, yo u l o s e' c ouldn't be more ac c urate when it c ome s to
s h e ddi ng p o u n d s . Dep ri v i n g yo u r b ody of sleep c an speed up the aging proc es s a n d
d e t e r you r wei g h t -l o s s effo rt s . Th e brain c raves c arbohydrates when you're tir e d, s o
yo u c o u l d un k no w i n gl y s a b o t a ge even the best laid plans. Aim f or a good 6 - 8 h o u r s
(m i n i m um ) of s l eep every n i gh t t o a llow your body to restore and to prot ec t v ita l
o rgan f u n c ti o n s .

All h um a n bo dy o rga n s n eed res t fo r their normal f unc tions. The human body is like
a m a c h i ne a n d i f t h i s m a ch i n e i s over worked it may lose its balanc e. Over wor k ,
b o t h p hy s i c a l a n d m en t a l m ay ca u s e loss of health and muc h disorder. C ontinuo u s
wo rk a n d a bs ence o f res t i s b a d fo r a healthy body. T here is no spec ic time fo r
t a k in g r es t bu t a s m u ch res t a s yo u r body f eels f resh and c omf ortable is
re c o m men ded. I t i s a l s o reco m m en ded f or ladies and espec ially f or pregnant la die s
t o t a ke a s mu c h res t a s p o s s i b l e b ec ause they need it more than a normal per s o n .

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 Stacey L Machesney MSc Public Health Nutrition

E NJ OY YO UR NU TR I TI O N CO U R S E
AN D YO U WILL LE A R N A LOT MORE
IN TH E NE X T 4 WE E K S .

T H IS PACK WILL
J U ST GE T YO U
START E D

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