Registered Dietician Sherry Ogasawara says the best meal is a home-cooked meal, but this could be a challenge for people who are used to eating out constantly and may not have time for cooking. In this case, Ogasawara says you don’t need to do a complete 180, as cooking one simple meal a week can still be quite beneficial.
“Make it something that’s really simple like a pasta meal or something like that with the salad on the side and maybe some bread,” Ogasawara said.
She also recommended avoiding fad diets, as more often than not people fall out of these and usually revert back to old habits, or worse. Rather than try to change everything at once, Ogasawara recommends small steps, and says the mindset of how you go about eating healthier is key.
“I always tell people that they should add things versus trying to take things away. So adding things like more plant protein into your diet, it’s going to be an opportunity to increase your fiber in your diet, help with your gut biome and your gut microflora. Adding more vegetables and fruits, adding more water, making sure you’re drinking more fluids that way,” she said.
As for when you should eat your meals, the balanced three meals a day diet is typically the best, and Ogasawara recommends avoiding things like intermittent fasting, as this can often result in low blood sugar. If you’re a snacker, finding balanced snacks with things like protein and carbohydrates, such as cheese and crackers with vegetables, can be a healthy and filling way to keep yourself going between meals.
Physical Activity
For some, incorporating physical activity can be even more intimidating than changing your diet. Like Ogasawara, Prince George Family YMCA Centre Manager Shannon Johnson stressed the importance of small steps, as trying to do everything at once can be overbearing.
“If you have an opportunity to do any kind of cardiovascular exercise, even for 10 minutes segments periodically throughout the day […] you can get your heart rate up and that’s going to have a health benefit to your heart as well as your blood pressure and your overall mood,” Johnson said.
This activity doesn’t even have to be in a gym, as there are many things you could do, such as going for short walks, playing with your dog, basic home exercises like push ups and sit ups, and many more. With no shortage of Youtube videos focused on easy workouts, dancing, yoga, and more, in-home accessibility is as big as ever. While Johnson is all for getting active in your own home, she also warns that not everyone on the internet is an expert, so you should be careful in how you choose what to incorporate.
“It’s really important that you look for good, credible information and do some research, sometimes the Internet could be iffy,” she said.
The act of going to the gym itself can also pose some challenges for people, as the multitude of machines and the people in the gym can be intimidating for new comers. Johnson understands this can be challenging, and says there are many ways for someone to get involved without diving in headfirst. With a multitude of group programs, as well as personal trainers, you can find something that suits your interests. Most importantly, Johnson says you should choose something you enjoy.
“If you like to walk, then you would want to walk on treadmills. We do want to make sure that you’re doing your exercise program, whatever it might be, progressively, so you’re not going at it too hard all of a sudden, because what that can do is develop muscle soreness and that could discourage you from continuing.”
“Things like Zumba, if you like international music and its very party atmosphere, but you’re actually getting a good physical exercise program while you’re at it,” she continued.”
Ultimately, living a healthier lifestyle is all about improvement. You don’t have to be a model or a bodybuilder, any small steps taken will be a positive move forward, so both Johnson and Ogasawara recommend finding things that work for you and incorporating them into your daily life however you think is best.