NUTRITION AND FITNESS: TIPS FOR A HEALTHY LIFESTYLE Kelly Niemaszyk, MS, MPH, RD, LDN Clinical Dietitian Maggie Morrissy, MSEd, CEP, CIFT Lead Exercise Physiologist

TODAY’S PRESENTATION  The Plate Method of Eating  Tips for Planning Ahead for Meals  Mindful Eating  Including Exercise in Your Routine  Identifying and Overcoming Barriers to Exercise  Tips for Goal Setting

BENEFITS OF EXERCISE

HOW MUCH IS ENOUGH?  150 minutes of moderate intensity aerobic exercise  75 minutes of vigorous intensity aerobic exercise  2 days per week of strength training

MOVE MORE DAILY  Include exercise/physical activity in your daily routine Walk to or from work Take an active lunch break Get off the train one stop early Take the stairs Park at the back of the parking lot Try leaving your car at home for local errands Take a family walk after dinner

BARRIERS TO EXERCISE  Identify barriers What prevents you from exercising regularly?  Problem solve to overcome barriers Explore inexpensive options (e.g. exercise at home, local gyms, running groups, etc.) Write out your schedule Sign up for a race Work with a professional Exercise with a friend Activity monitors

TIPS FOR GOAL SETTING  BIG picture Smaller stepping stones  Think SMARTER Specific Measurable Actionable Realistic Timed Evaluate Re-do