Nutrition

7 Ways To Live a More Active Lifestyle

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1) Find your motivation. We’ve all been there, when life is thrown at you. You feel as if you’re going through the motions with no goal in sight. The best way to ensure you stay active is to know what drives you. Don’t focus on just being healthy. Find the main motivator to your actions. Do you struggle with depression and need an outlet? Has someone in your family dealt with health issues? Being able to pinpoint a specific motivator for you will allow the results such as a healthier lifestyle come that much easier!

2) Focus on doing one thing a day. Going to the gym every day is unrealistic, unless you’re Dwayne ‘The Rock’ Johnson. Find something every day that keeps you on your feet! Such as walking the dog, cleaning the house, or going for a bike ride. Did you know that the average person burns 167 calories in 30 minutes when cleaning windows? This is a great excuse to keeping the house clean!

3) Join a fitness class. There are so many fitness classes around you, you probably have no idea! A lot of them even offer free trials. Don’t be afraid to try something new such as hot yoga, Pilates, cross fit or even karate! The options are endless.

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4) Track your steps. Have you gotten your 10,000 steps for the day? According to research, an active person gets that many steps or more. A great way to do this is through a fitness tracker such as a Fitbit or the Apple watch. Also, most iPhones will automatically track your steps in the health app when it is on your person.  Happy stepping!

5) Download a group fitness app. A great motivator to living an active lifestyle is our friends and family! However, it can be hard to coordinate such busy schedules during the week.  The solution to this problem is to use a group fitness app. Applications like Strava allow you to track and share your activities with your friends and family, as well as tracking your own performance over time. This app is great if you are biking, running, or hiking!

6) Plan. Plan. Plan. Let’s be honest... do you ever get to the gym after work if it was not set in stone? Probably not. This is why it is so important to plan out your day! By setting an intention for the rest of your day, the more likely you will accomplish everything on your to-do list.

7) Always remember to have fun. The key to staying active is to do things that you enjoy! If you don’t like going to the gym, try something else. Pick up a sport, find a hobby, or create a walking group with your friends. Whatever it is, have fun with it!

 

As you can see, living an active lifestyle does not have to be hard or boring. It can be easy and fun! Take little actions everyday that will better your health in the future.

 

By: Center for Lifetime Health

November Newsletter

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Happy Thanksgiving from Center for Lifetime Health!

We have a lot to be grateful for this Thanksgiving. First, we are grateful for you! Our awesome patients are the reason we do what we do. The opportunity to serve our community is hands down our favorite part. Secondly, we are grateful for our amazing providers! They spend hours outside of the office making sure that you and your family are taken care of. Lastly, we are grateful for our wonderful staff. The amount of work that goes on behind the scenes is tremendous. From the nurses to our receptionists, these ladies are constantly going the extra mile for every one of our patients. This would not be possible without you continually seeking out our care and recommending us to your friends and family. Our staff wishes you a delightful Thanksgiving! 

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Tips On Keeping Your Diet On Track During The Holidays.

Being focused on your health and fitness doesn't mean you need to dread the holidays and their seemingly endless food temptations. Whether you have been building your dream body for years or have recently adopted a healthier lifestyle, the holidays can be very challenging.  It's no secret that the holiday season (Thanksgiving-New Years) is the hardest time of year to keep your diet plan on track. Here are a few tips to help you enjoy the holidays without the worry of regretting your decisions come January.

  • Do Not Restrict Yourself. It can be unfair when everybody around you is having and enjoying the food that you are not supposed to have. However, don't let your diet spoil your fun. It will not be a total disaster if you have some of the food being shared. Just be mindful of your portions, and you will be fine! 

  • Make Sure You Drink Enough Water. Water helps to satiate you and prevent you from overeating the foods that you need to keep to a minimum. Not only that, but water will also help to flush out any excess fats in your system. Try drinking some water before having your meal. This will stop you from having too much of a bad thing. Also, limit your alcohol consumption. Alcohol is packed with enough calories that will derail your diet plans. Should you drink any alcohol drink a very small amount or mix it with tonic water to reduce the calories it contains.

  • Don't Treat Food As A Reward. This concept holds all year, but it's especially relevant throughout the holidays. Don't go up to that triple layer chocolate cake and think to yourself "It's okay I worked hard all year, I deserve this." You did work hard all year. Why throw a portion of that hard work away? Your reward for the hard work is your health and a new fit, toned, confident you. 

  • Eat As Slowly As Possible. Try and enjoy the food you are having by taking your time to eat slowly. Eating slowly will mean you get to chew your food properly and allow your body to alert you the moment you are satisfied. Research has shown that most overweight people are fast eaters. Eating fast prevents the body from giving you the signal quick enough to let you know when to stop.

  • Make A Real Commitment. The holidays are the time a lot of people think it's okay to "take a break" from their diet plan. This is your chance to separate from the masses. Stay committed. Stay motivated. Stick to your plan.

The main thing is for people not to be so hard on themselves and to enjoy the holiday season for what it is. Just make sure to get back to following a sensible plan for your diet and exercise program when the holidays are over.

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Healthy Thanksgiving Dishes

Why not try something a little different this year? Both of these dishes are staples to any Thanksgiving spread but without the extra guilt. First on the menu are Holiday Roasted Vegetables, an easy to make side that everyone will love! Next, impress your family with this Gluten-Free Stuffing. Bon Appétit!

Center for Lifetime Health Office News

Open enrollment is happening now! Make sure that you choose one of our providers as your PCP. If your employer does not have us listed as an option, please contact us! We are contracted with most individual and commercial health care plans. We are not contracted with medicare or medicaid.

We now have a blog on our website! Patient education is a top priority for us which is why we will be posting articles and videos to help you be the healthiest version of yourself. Do you have ideas or want to know more about a certain topic? Submit your ideas here! Any updates will be posted on our Facebook page. Follow us to stay up-to-date!

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Busy? Not able to get into our office? TeleVisits might be the answer!

What is a TeleVisit?

A TeleVisit is the ability to video chat with your provider. Through the Healow platform, patients like you have the opportunity to talk to your provider from anywhere in the state of Idaho. Instead of paying your regular co-pay amount, there is a one time charge of $40. This is a great opportunity for people who are stuck at work and need to speak to a provider or if you find yourself sick on vacation and cannot make it to the doctor's office. Televisits are meant to provide quick and easy communication to your provider. 

How do I set up an appointment?

The easiest way to set up a Televisit is to either call our office or schedule online. When scheduling online, it is important to tell us it is a TeleVisit. 

Can I use my smart phone?

Yes! Any computer or smart phone with a video camera will work. We ask you to use headphones with a microphone for the best sound quality. 

What kind of appointments are appropriate for TeleVisits?

For simple problems, rechecks, and dietary counseling, TeleVisits offer a convenient and time-saving way to get the care you need when you need it.

Here is a list of some problems that may be seen remotely:
Any dietary issues/nutrition counseling
Cold, flu, or congestion
Sore throat
Stress and anxiety, previously diagnosed
UTIs/Bladder Infections (females 18 years or older)
Sinusitis/Sinus Infection (12 years or older)
Seasonal Allergies (5 years or older)
Upper Respiratory Infection (12 years or older)
Cold Sores (5 years or older)
Conjunctivitis/Pink Eye (2 years or older)
Hand, Foot & Mouth Disease (2 years or older)
Impetigo (2 years or older)
Lice (2 years or older)
Pediatric Diaper Rash (0-5 years old)
Poison Ivy Rash (2 years or older)
Ringworm (2 years or older)
Bug Bites (5 years or older)
Scabies (5 years or older)
Shingles (5 years or older)
Sunburn (5 years or older)

8 Tips to Maximize Your Walk

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1)      Go with a group! First, it will make time fly by. Second, your friends will hold you accountable to get off the couch and enjoy the outdoors.

2)      Check your heart rate. It is important that your heart rate is at 60-70% of your maximum to ensure you are burning fat the entire time.

3)      Increase the duration. By walking for 45 minutes or longer, you will begin to use fat as your energy source.

4)      Use a fitness app. This will help you track where you go and you can see how many calories you have burned!

5)      Make sure you have good walking shoes. You can improve your posture and form by walking in good supportive shoes.

6)      Add intervals to your walk. Experts suggest walking at a warm up pace for two minutes, briskly walking for the next two minutes and then running for 30 seconds. Continue to repeat this cycle your entire walk. In the end, you are raising your heart rate periodically which leads to a bigger calorie burn.

7)      Mix it up! Don’t let yourself get bored by walking the same trail every time. Find routes that have different terrain such as sand or gravel. You will use different muscle groups and strengthen your core.

8)      Have fun! In the end, staying active is about being healthy and having fun at the same time.