The Healthy Diva

Sometimes a simple reminder is all we need to get back on track with our health and fitness goals.  Use this simple countdown and then download the free checklist to keep yourself healthy and well all week long!

10

Number of minutes of daily stretching and relaxation you should do.  Helps relieve stress, correct posture, and improve flexibility.  More on the benefits of stretching here.

9

Calories in one gram of fat.  Make sure you get 2 – 3 servings of healthy fats in your diet each day.  Good examples include avocados, nuts and seeds, as well as olive oil.  Read more about the benefits of fats to your health here.

Meal Idea: add 1/4 of an avocado to your salad for lunch

8

Glasses of water each day.  Our body is made up of 60% water, and good hydration assists in eliminating toxins, improves energy levels, and can even aid in weight loss.

Herbal teas or hot water with lemon & ginger also count towards your water intake

7

Hours of sleep each night.  Getting sufficient sleep allows for optimal brain function, hormone regulation, and even reduces the risk of cardiovascular disease.

6

Small meals per day.  That equates to 3 meals and 3 smaller snacks.  Eating frequently helps to stabilize blood sugar, revs up the metabolism, and can aid in weight loss.

5

Serves of vegetables every day.  Packed with vitamin, minerals, phytochemicals and fibre, vegetables lower the risk of heart disease, several major cancers, and type 2 diabetes.  A good rule of thumb is to fill half your plate with vegetables at your main meals.

Fill half your plate with vegetables

4

Ounces of lean protein at your main meals.  4 ounces or about 110g of raw meat equates to approximately 20 – 25 grams of protein.  Protein helps you feel satisfied, promotes muscle building, and can also aid in weight loss.  Make sure to eat some protein with breakfast, lunch and dinner.  Examples of lean sources include skinless chicken breast, white fish, and trimmed red meat.

3

Hours between meals.  This goes hand in hand with number 6. Three hours between meals will help prevent cravings that may otherwise lead to poor food choices.  Keep healthy snacks on hand, such as raw unsalted nuts, to have between meals.

2

Serves of low to moderate GI fruit.  Fruit is high in fibre, complex carbohydrates, as well as vitamins and minerals.  The carbohydrates in low to moderate GI fruits breaks down slowly and helps to keep blood sugar stable.  Good examples include apples, berries, cherries, oranges and banana.

Oranges and cranberries are a great low GI option

1

Hour of exercise most days of the week.  The benefits of exercise are extensive and include better cardiovascular health, improved cognitive function, weight loss, and improved mood.  Make sure to include strength training and aerobic activities for best results.  Strength training helps to build muscle, improve bone density, and can reduce risk of falling in older age.  Also by increasing your lean muscle mass through exercise you will burn more calories at rest, helping to maintain your weight!

Great core exercise: Plank with leg lift

BONUS Click here to download the checklist: Countdown to Health in 10 Checklist

Question:

• How will you improve your health this week?

P.S. Giveaway coming this week…stay tuned!!!

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