“Do what you love, love what you do, and with all your heart give yourself to it.” ― Roy T. Bennett, The Light in the Heart
What is a HEALTHY LIFESTYLE?
It’s simple, doing what makes you happy and feel good. Making changes to your health, can benefit you in multiple ways, such as preventing disease, saving money, and lengthen your lifespan. A healthy lifestyle can also be beneficial towards the environment as well.
How do you start one? Make a list of SMART goals. Goals that are Specific, Measurable, Attainable, Relevant, and Time-bound. Even if you create a small goal of getting 7,500 steps per day, walking 2 miles a day, or working out at the local gym for 1 hour, it is a start to making a healthy lifestyle.
A healthy lifestyle also includes eating a healthy diet.
What is a HEALTHY DIET?
The Food Nutrition Board of the Institute of Medicine, National Academy of Science has come together to develop the DRI, Dietary Reference Intakes, for macronutrients (carbs, fat, protein), as well as vitamins and minerals. Within the DRI’s there are specific recommended daily allowances (RDA) that are outlined based on age and gender.
DRI of macronutrients, recommends that adults consume 45% to 65% of there total calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein. To further examine these macronutrients, it is said that the minimum dietary allowance of carbohydrates should be 130g daily, for proper brain and nervous system function. For fat, the requirement is broken down into two types of fats, omega-3 and omega 6. For men, the recommended fat intake is 1.6g (Omega-3) and 17g (Omega-6) daily while for women it is slightly lowered to 1.1g and 12g daily. Protein recommendations are 0.8g per kg of body weight.
1 gram of Protein = 4 calories, 1 gram of Carbohydrates = 4 calories, 1 gram of fat = 9 calories
Example of Macronutrients Breakdown
Adult, 170.6 pounds, 5’6”, mid-aged (35 years old), Caloric Goal of 2,000, little to no exercise
170.6 pounds = 77.382858kg
Fat = 2000 * 20% = 400 calories = 44g fat
Protein recommendation = 0.8g *77.382858kg = 61.9062864 (62g Protein) = 248 calories
Carbohydrates = 2000 – 400 – 248 = 648 calories = 162g
Here are a few examples of meals we love.
Simple Grilled Steak Fajitas – 4 servings total – Per Serving: 363 calories, 13g fat, 34g carbohydrates, 27g protein.
California Burger Wraps – 4 servings total – Per Serving: 252 calories, 15g fat, 5g carbs, 24g protein.
Protein Malt Shake
- 1 scoop GMU Sport Peanut Butter Cup Protein
- 1 cup Almond milk, unsweetened Vanilla
- 1 medium banana
- 2 tbsp PB Fit
- Small scoop of ice
Throw all ingredients into a blender and mix until smooth. Pour in glass and enjoy.
335 calories, 37g carbs, 6g fat, 36g protein
Exercise should be an important part of your lifestyle. It has been proven that exercise can help you lose weight, lower the risk of certain diseases, help you maintain weight (because muscle weighs more than fat), and release endorphins that increase your mood and mental health.
The American Heart Association, recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise a week, muscle training 2 times a week, and spend less time sitting, and more time moving.
What are examples of moderate & vigorous exercise?
150 minutes of moderate exercise examples are taking a brisk walk (2.5mph), biking lower than 10mph, dancing, and water aerobics.
75 minutes of vigorous exercise examples are hiking uphill, running, and biking 10mph or faster.
What about muscle training?
Muscle training is doing exercises to strengthen muscles that may not be used all the time. These exercises can be done with no weight (body weight only) or used with weights (free weights, cable machines, etc.). Some examples of these exercises are pushups, squats, lunges, curls (biceps), and various abdominal exercises such as crunches and sit ups.
When it comes to muscle training, you need focus and control. You also need to have steady movement and never lift more weight than you can handle. Additionally, it would be beneficial to talk to a trainer to help with exercises with weight to ensure they are properly conducted.
Following the recommendations that have been made by the American Heart Association and The Food Nutrition Board of the Institute of Medicine, National Academy of Science for diet and exercise, as well as supplementing with GMU Sport Supplements (Men’s Daily Combo & Women’s Daily Combo), will lead you to a long and healthy life for many years to come.