Watching the Olympics has definitely been wonderful motivation and encouragement for many viewers over the last 2 weeks. Whether its given us motivation to get active or inspired us to start eating a healthier diet, now is the time for all of us to go for the GOLD!
Examples of how we can earn our own gold medal:
Outside exercise: walk, hike, run, bike, swim
Games: Tennis, Badminton, Volleyball, Basketball Knockout
At home or the gym: elliptical, treadmill, bike, lift weights
Everyday tips: Take the stairs over the elevator, take a few walk breaks around the office if you usually sit at a desk all day
Food: Have a colorful plate making half of your plate fruits and vegetables and the remaining half grains, protein and dairy.
Whole grains- whole wheat bread, brown rice, quinoa, oatmeal
Vegetables-asparagus, spinach, carrots, tomatoes, broccoli, sweet potato
Fruits- apples, plums, oranges, blueberries, kiwi
Lean Meat- turkey, chicken, tuna, salmon
Plant-Based Proteins-beans, nuts, seeds, peanut butter
Low-Fat Dairy- yogurt, milk, cheese
Apple & Peanut Butter
Baked Chips and Salsa
Pita Chips and Guacamole
Overall, everyone can earn a “gold medal” by starting off each morning with a healthy breakfast, followed by well-balanced meals and snacks throughout the rest of the day. In addition, everyone should aim for about 60 minutes of physical exercise each day followed by a good nights rest.
Good luck as you train hard, eat well and go for the gold!!!