Services
Physical Activity
Physical Activity
Physical Activity
You can realize a goal of regular physical activity only if you are committed to completing the activity. Therefore, the best type of exercise is the type that you find enjoyable.
Nutrition
Physical Activity
Physical Activity
All food and beverage choices matter. Choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.
Stress Management
Physical Activity
Stress Management
You can manage periods of stress in a positive way with regular physical activity, a healthy diet, and proper sleep.
Physical Activity
How do we get started with your physical activity plan?
Setting up and monitoring your physical activity plan involves the following 5 steps, some of which will be repeated.
- Creating a plan involves an initial planning meeting that sets the stage for your future and includes building rapport between client and health coach.
- Developing the plan includes devising a scheme that meets your need for a better lifestyle and healthier outcomes.
- Carrying out the plan is where the hard work is done. Performing the items listed on the physical activity plan requires commitment and dedication.
- Monitoring the plan entails regular meetings to measure progress and to determine if adjustments are required to remain on course.
- Reviewing and updating the plan is important to ensure adherence to previously agreed upon requirements and adjustments.
Nutrition
Which dietary eating patterns should you consider?
In selecting a healthy dietary plan, you must first determine the number of calories that you need each day, depending on your age, sex, height, weight, and level of physical activity. It is important to follow a distinct plan for eating, often called an eating pattern. Consider the following eating patterns which are discussed in detail, along with estimated calorie needs, within the Dietary Guidelines for Americans, available at the link below.
- The Healthy U.S.-Style Eating Pattern includes 12 calorie levels to meet the needs of individuals. To follow this Pattern, identify the appropriate calorie level, choose a variety of foods in each group, and limit choices that are not nutrient-dense.
- The Healthy Mediterranean-Style Eating Pattern is adapted from the Healthy U.S.-Style Pattern, modifying amounts recommended from some food groups to more closely reflect healthy eating patterns of Mediterranean-Style diets.
- The Healthy Vegetarian Eating Pattern is based on the Healthy U.S.-Style Pattern, modifying amounts recommended from some food groups to more closely reflect eating patterns reported by self-identified vegetarians.
Healthy eating patterns are associated with positive health outcomes. The evidence base for associations between eating patterns and positive health outcomes continues to grow.
Stress Management
How can you manage your stress?
Stress management is a cornerstone of managing health and wellness. Stress, often the reason cited for abandonment of behavior-change plans, can be caused by many things, among them depression, anxiety, and not eating the proper foods.
Lowering stress might involve:
- Strategies to reduce depression and anxiety while raising positive emotions and improving self-esteem.
- Physical activity which can reduce the emotional burdens of mild to moderate depression and general anxiety.
- Dietary modifications that are necessary to correct weight gain caused by stress which resulted in the body craving certain foods.
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