Per Merriam-Webster, healthy is the condition of being sound in body, mind, or spirit.
Dietician-Approved Recipes
Eating healthy takes many shapes and colors and is based partly on budget and what is available. DeCA has created recipes through its “Thinking Outside the Box” program. This program provides nutritional recipes that quick to make and economically savvy. These recipes align with the Dietary Guidelines for Americans outlined by the Office of Disease Prevention and Health Promotion. Over 100 recipes are available on their website, including spring rolls, Kung Pao Chicken, burrito bowls, and more. Simple modifications can be done as needed for dietary requirements or needs.
Dietician Approved Labels
Look for the Commissary’s Dietician Approved Thumb (DAT) green circle labels within the Commissary on the shelves. When purchasing items in the store, a label with a green circle and a thumbs up with the words “Dietician Approved” make it easy to spot healthier choices. The DAT on shelf tags indicates food items that are nutrient-dense and high-performance food items. The goal of the labels was to provide a “dietician alongside you” — guide a dietician during the shopping trip, anytime a DECA-customer is in the Commissary shop.
Eat the Rainbow
Move over the food pyramid; now there is MyPlate. MyPlate is a visual and colorful guide that guides the serving size of vegetables, fruits, grains, protein, and dairy recommended at each meal. Each food category — vegetables, fruits, grains, protein, and dairy- is assigned a color. Another way to think about eating the rainbow is to eat a variety of colors — blue blueberries, red tomatoes, orange carrots, green bok choy, white milk, and even brown chocolate all part of a balanced diet. If you think about eating the rainbow throughout the day and not just eating one color, it is an enjoyable way to meal plan. Check out MyPlate.gov to see the updated guidelines and get a personalized plate based on height, weight, and physical activity level. There is a MyPlate app if using a mobile device is more convenient. There is even a MyPlate on Alexa!
Get Outside
REI Shop has championed the #optoutside movement for a good reason, not just to pull more customers into their stores. Studies have shown that getting outside improves mood through relaxation, reducing stress simply by being out of doors. The stress hormone of cortisol is lower with being outdoors, and that is just by being outside, not necessarily being active in the outdoors. Being active within the community does provide an open space to walk or run.
Aerobic Activity
Exercise doesn’t have to mean running to Orange Theory for one hour a day. It does mean some activity and consciously choosing to participate. The Mayo Clinic recommends that healthy adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly. Moderate aerobic exercise includes brisk walking, biking, light jogging, swimming, and lawn mowing. Vigorous exercise includes running, aerobic dancing, and yard work that requires heavy loads.
The guidelines specify spreading this activity, so do not do it in one day. If weight loss or maintaining weight loss is the goal, a movement of 300 minutes per week is recommended. Don’t let that number overwhelm you — being active for 15 minutes in the morning and 15 minutes in the afternoon is 30 minutes a day, and if done every day of the week, that is 210 minutes.
Strength Training
Beyond aerobic exercise, also known as cardiovascular exercise, strength training is recommended. The Mayo Clinic recommends strength training exercises for all major muscle groups at least two times a week. Further guidance recommends performing each exercise with a weight or resistance level that tires the muscles at 12–15 repetitions. Exercising with an appropriate weight, you should lift a weight that tires you out after doing that exercise.
Strength training includes doing exercises with your body weight; over time, you can add consequences of smaller to higher increments.
Healthy Sleep
Getting quality sleep is essential to maintaining health. Establish a sleep routine to help quality sleep. A sleep routine includes creating a sleep schedule and creating an environment free of blue light or sunlight that would disrupt sleep. Being physically active will also help maintain quality sleep. Avoiding alcohol and caffeine within the two hours before bedtime can also lessen sleep interruptions.
Good quality sleep is restorative. During sleep, the body releases cytokines, immune boosters, that help the immune system stay healthy. If you are sleep-deprived, you are more likely to get sick. During sleep, the body repairs cells broken or depleted by daily activity.
Healthy Mind
Keeping your brain healthy includes healthy eating and exercise, but it also means being mentally active. Completing word puzzles, actively participating in a hobby or activity, and taking time to de-stress with meditation or yoga.
Remaining social is vital to a healthy brain. Being social doesn’t mean going out every day. Staying active in talking to a friend on the phone or even messaging can help maintain a healthy mind.
Another essential aspect of a healthy brain is good quality sleep. Sleep is restorative.
Healthy Spirit
Whether you follow a specific religion or belief, having a healthy spirit is important to a healthy lifestyle. Spiritual health is being active in whatever provides you with peace and community. Finding community with others with like-minded values adds depth to your spiritual health.
Being healthy is more than physical health. It is about maintaining a healthy body, mind, and spirit through many venues.
Written By: Heather Walsh with journal.gomillie.com
