So far, in the Daily Dozen, we talked about eating beans, berries, other fruits, cruciferous, greens, other veggies, flax seeds, nuts and seeds, herbs and spices and whole grains.
The last 2 items are not really food, but BEVERAGES and EXERCISE
BEVERAGES
Water is all you need! Other variations are all kinds of tea and coffee (yes it counts too!)
How much? 5 glasses (12oz) a day or 7.5 cups a day or 1.8 liter per day. Start the day with a tall glass of water, first thing in the morning.
It’s so important that you stay hydrated all day long, remember to bring a water bottle with you wherever you go. Not drinking enough water is something that comes up regularly with my coaching clients, so it might be affecting you too. It’s important that you make it a priority. Send me a pm if you'd like to chat and if you need some support!
EXERCISE
It is recommended to move your body every single day! In other words, you need one serving of exercise per day
« One serving » of exercise is:
90 minutes of moderate-intensity activity
or 40 minutes of vigourous-intensity activity
There are so many options, here are a few examples: bicycling, dancing, kayaking, dodgeball, shooting baskets, volleyball, hiking, jumping on a trampoline, shovelling snow, swimming, tennis, walking, running, weight training, yoga, yard work, jumping rope, soccer, squash, swimming,…
Grab your partner, your children or a friend and pick one or several activities that you enjoy, that make you smile and that you are the most likely to do! Or do it on your own if you need some time alone (any moms of young children here?)
Find a mix of exercises that work your cardio, your strength, your flexibility and your balance. I like to do a mix of walking, running, yoga and Barre with light weights (1lb). Jamie does a mix of walking, running, weight lifting and cardio workouts (he loves burpees) and some yoga too.
Now the Daily Dozen is complete!