Welcome to Class
Goals:
- Learn about the plate method and how to use it for meal planning
- Introduction to stretching
- Take time for yourself each day to relax. Cultivate gratitude this week. Start a gratitude journal
- Continue writing and implementing 3 SMART goals per week. One each for nutrition, exercise and taking time for yourself.
- Daily Mantra “My body is my vehicle in life; I choose to fill it with goodness”
Nutrition Activity
The Plate Method
The plate method is an easy method for meal planning. It ensures variety and emphasizes frequency of foods allowing us to meet all our nutrient needs. Make half your plate filled with dark leafy greens and veggies, a quarter filled with whole grains like quinoa or brown rice, and the other quarter with lean protein like black beans. Include a serving of fruit and a small portion of healthy fat like walnuts or almonds.
Activity: Keep a 1-3 day food record that includes food eaten, portion size, calories, fat, and carbs. Then compare it to the food plans from the booklets above. Make changes as needed using the SMART goals.
Easy healthy recipe: Mediterranean Roasted Salmon
Exercise (Always check with your doctor before starting any exercise program)
Stretching is important for injury prevention and to maintain full range of motion (ROM). It can help us relax and make us feel good. Stretching can be done daily from a few minutes to an hour at a time. Take random short breaks to stretch throughout your day.
Introduction to Stretching
Take Time for Yourself
Look for opportunities to help others this week. Cultivate gratitude and kindness and start a gratitude journal. Write down what you are grateful for each night before bed. Answer these questions: What “Inspired” me today, what “Surprised” me today, and what am I “Grateful” for today.
Inspirational Video