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:

Exercise: 

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

Healthy Snacks:

Apple & Peanut Butter

Baked Chips and Salsa

Trail Mix

Frozen Yogurt

Fruit Smoothie

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!!!

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