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In this time of frustrating headlines and things around the world spiraling out of control. There are things YOU can control to prevent and lessen your risk of severe illness from Covid-19 and achieving and maintaining a healthy weight is on the list.
Data is showing that there is a much higher risk (7-fold increase) for the need for mechanical ventilation in patients with Covid-19 that have a high body mass index (BMI >30) and increased risk for being admitted to critical care. (Sources: CDC) Scientists and researchers are concerned as well that the vaccine may not be as effective in those with a higher body weight (Source: CNN).
Here are some ideas to help you be the healthiest version of you:
ADD-IN ACTIVITY
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Being routinely active is an important part of achieving and maintaining a healthy weight. Plus being physically active helps with mental health as well and can lessen feeling stressful. In fact, there is consistent research that links exercise with stress reduction - for example, people report feeling calmer after a 20- to 30-minute bout of aerobic exercise and even better yet, the calming effect can last for several hours after exercise. (ACSM Health & Fitness 2013)
In need of some workout ideas that you can do at home? Check out Fitness Blender, which is a great free platform for all different workout ideas from yoga to high intensity interval workouts. There is a wide variety of workouts too for all fitness levels.
Or check out walking or hiking trails at local or regional parks where you live to enjoy the beautiful summer days, it can be easy to social distance while walking or running!
TRY NEW RECIPES
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Challenge yourself and your family to try new recipes! Healthy eating CAN taste great and there are so many wonderful resources to find new recipes from sites like: Delish.com, EatingWell, and check out my blog archive for lots of recipe ideas too.
This is a perfect time to learn a couple of new recipes to have in your rotation! Or if you have kitchen gadgets that are in your home that you haven’t used in awhile, get them out of the cupboard and learn how to use them! Like an air-fryer - here is a favorite new recipe for Jicama Air-Fried Fries or Instant Pot - here is a delicious Lemon Garlic Chicken recipe!
DRINK MOSTLY WATER
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Over half of your body is water! EVERYDAY your body needs water! While all beverages (other than alcohol) - yes, even coffee and tea - are hydrating to the body… too often a whole day can go by when all someone has had to drink is anything but plain, hydrating, and refreshing WATER!
Plus if all you are drinking is sweetened drinks (even if it’s sugar-substitutes like diet beverages) you aren’t necessarily helping your health. Researchers are still trying to sort out why but there is a link between diet soda and diabetes - so surely, diet beverages are helpful to reduce sugar and calorie intake,yet data still suggests there is a need to limit diet beverages. (Journal of Curr Dev Nutrition 2018)
Carry a water bottle with you throughout the day to make hydrating with water an easy choice. And if you do have diet beverages - limit the amount and frequency.
For more tips and ideas to help you be the healthiest version of you, check out my book, The Skinny Rules (Harlequin Non-Fiction 2011) and for recipe ideas, Skinny-Size It (Harlequin Non-Fiction 2014).
