Just outside the cafeteria of Sentara Obici Hospital in Suffolk, Virginia is a table that typically holds a selection of informational brochures/flyers from which patients and visitors alike can choose any of interest. There are similar brochures/flyers along the long hallway between the main entrance of the hospital and the steps leading down to the cafeteria.
This literature contains information regarding support groups, community ties, ways to keep different parts of your body healthy and recipes, just to mention a few. Often these brochures are produced by the dietitians of the hospital to be consumed mentally even as they feed you physically.
Sometimes the information will cross several areas, such as combining facts regarding the benefits of exercising with tips for healthy eating. A recent flyer chose this combination, presenting information in a factual manner in lieu of using scare tactics
Their tips for healthy eating include:
- All meals should be composed of at least 3 food groups, including carbohydrates and protein. For balance, add dairy, fruits and/or vegetables.
- Be wary of “fad” diets that require the elimination of certain foods or food groups. These can be damaging to your health.
- Choose healthy snacks like fruit, Greek yogurt, low-fat cheese or nuts to fill you between meals.
- Do not skip breakfast! People who eat breakfast concentrate better, are less irritable and weigh less than those who do not eat breakfast.
- Eating 5-6 small meals a day can improve metabolism, prevent overeating and help stave off cravings.
- Last, but surely not least, enjoy what you eat! Eating slowly affords you the time to savor the flavors of your meal, giving you greater satisfaction which makes you less likely to overeat.
The fit tips included benefits of exercise, such as:
- Defends against illness
- Helps maintain a healthy weight
- Improves mood
- Improves quality of sleep
- Strengthens bones and muscles
Suggestions were provided for how someone weighing 150 pounds could burn 250 calories:
- Do yoga for 2 hours
- Golf for 60 minutes (no riding in the cart)
- Jog for 25 minutes
- Mow lawn for 40 minutes
- Swim for 25 minutes
- Walk fast for 45 minutes
The significance of burning 250 calories is the need to burn 3500 calories to lose one pound. In order to lose one pound a week, you can decrease your daily calorie intake by 250 calories while also burning 250 calories each day. Exercising 30 minutes every day is highly recommended, regardless of whether or not you are trying to lose weight.
As always, consult your doctor prior to beginning any exercise program.