JANUARY HEALTH CHALLENGE – MORE VEGETABLES & FRUIT!
January. It’s that time of year of again. When New Year’s Resolutions are made, gym memberships are purchased, and pounds of Christmas chocolates are thrown away. NEW YEAR… NEW ME is declared worldwide; with the ultimate goal of becoming healthier and sexier. All too often this goal is never realized and the idea is simply recycled every year, again and again.
One of the biggest reasons why we fail in our pursuit of health is that the goals we make are often too demanding and force us to change too much all at once. Most people are resistant to big changes in their lifestyle; so when we try to change a lot in a very short period, we often become frustrated or unhappy and revert back to our old, comfortable and not so healthy lifestyles. With this in mind I propose to you…
MAKE A YEARLONG COMMITMENT TO YOUR HEALTH AND WELLNESS.
Over the next year we are going to make small and manageable changes each month so we can re-train and transform your lifestyle. Introducing smaller goals and changing one habit at a time will make it easier to finally get over the hump and start living a healthier life. We must remember that a healthy lifestyle will benefit you for the rest of your life and that living a healthy lifestyle is a marathon not a sprint.
The first change that most people want to make when starting the New Year is usually an incredibly lofty goal; consisting of completely changing eating habits and the introduction of a rigorous fitness routine. Going from doing nothing to everything; for most people is a shock to the system and causes so much stress and fatigue that we usually give up within the first month. Once we plant a healthy idea we need to grow it in order to succeed. So instead of changing everything this year we are going to start out small and start out easy.
THIS JANUARY, ALL THAT WE ARE GOING TO DO IS:
EAT MORE VEGETABLES AND FRUIT!
A combination of raw and cooked is ideal, as both ways can unlock different nutrients. Try to aim for at least 6 servings* of fruits and vegetables combined each day. According to a Stats Canada National Survey, less than 40% of Canadians reported eating 5 or more servings of fruits and vegetables each day. Fruits and vegetables contain a variety of micronutrients as well as other substances, like vitamins and minerals that help our body perform optimally every day. During the winter months is when illnesses are most likely to happen, one reason is a lack of vitamins and minerals and other nutrients in our bodies. Try and eat as many different fruits and vegetables as you can because they all have different nutrients.
A simple rule to eating more variety is making your plate colorful or to eat the rainbow. The more different colors on the plate the more different and diverse foods you are will be eating. If possible look to buy organic and/or local produce but more importantly just make sure you’re getting 6 serving. Eating more fruits and vegetables allows you get the most nutrients for the least amount of food, because they are nutrient dense foods. Most people report a feeling of fullness and satisfaction when they are eating more fruits and vegetables, helping to reduce food cravings and overeating.
THIS SIMPLE ACT OF STARTING TO PAY ATTENTION TO WHAT WE PUT IN OUR MOUTHS IS THE START OF OUR HEALTHY LIFESTYLE CHANGE. QUALITY AND MINIMALLY PROCESSED FRUITS AND VEGETABLES ARE A GREAT PLACE TO START.
*An example of 1 serving of fruit or vegetable:
125 mL (½ cup) fresh, frozen or canned vegetable
250 mL (1 cup) leafy raw vegetables or salad
1 piece of fruit
Paul Bradshaw – Kinesiologist at Sparkling Hill Resort
About Paul Bradshaw:
Paul Bradshaw is a Kinesiologist at Sparkling Hill Resort. He graduated from the University of British Columbia Vancouver in 2010 with a Bachelor of Human Kinetics. He is the lead Whole Body Cryotherapy practitioner and also specializes in injury rehabilitation and prevention, and healthy weight loss. Paul is also a certified Kinesio Tape practitioner.