{"id":1427,"date":"2018-04-16T08:13:35","date_gmt":"2018-04-16T08:13:35","guid":{"rendered":"https:\/\/in.nau.edu\/peer-jacks\/?p=1427"},"modified":"2018-04-16T08:13:35","modified_gmt":"2018-04-16T08:13:35","slug":"wellness-wednesday-the-start-to-getting-healthy","status":"publish","type":"post","link":"https:\/\/in.nau.edu\/peer-jacks\/wellness-wednesday-the-start-to-getting-healthy\/","title":{"rendered":"Wellness Wednesday: The Start to Getting Healthy"},"content":{"rendered":"

Health is a marathon not a sprint. <\/span><\/em><\/p>\n

Getting started and creating healthy habits is the hardest part. Start with small, attainable goals and slowly add more. Before you know it, these goals will become habits and something you don’t even think about. A way to get started would be eating foods high in protein, foods high in protein tend to be low in calories. Foods to avoid are starchy, processed foods. <\/span><\/p>\n

Foods that are high in protein are commonly found in animal products, look below for vegan\/ vegetarian options. Lean meats are usually very high in protein and low in calories. Chicken is one of the cheapest and healthiest. Chicken is also very versatile in terms of how it can be prepared, just be sure to avoid unhealthy sauces. Lean cuts of beef and turkey are good as well. Salmon is high in protein and healthy fat. <\/span>Healthy fats are necessary for the body and overall health. Yes, there is a difference between healthy and unhealthy fats. Fat found in nuts, fruits, and fats in certain animals are healthy. Avoid fats in candy and breads. \u00a0<\/span><\/p>\n

These foods are high in carbohydrates which are high in calories. Carbohydrates are still important for the body but its best to get them in whole grain breads and vegetables. I would not be concerned with carbohydrates found in vegetables. Avoid foods high in sugar, it may surprise you which foods and drinks are high in sugar. Drinking water instead of sugary drinks is a great goal, you will immediately see an increase in energy and alertness. <\/span>Most people do not drink enough water per day, a good measure is an ounce per pound of body weight. Water helps flush out toxins from the body and allows for peak performance. If you want something other than water black or green tea are great for overall health. Tea aids the body in digestion. \u00a0<\/span><\/p>\n

\"\"For our vegan and vegetarian friends out there, don\u2019t worry, we got you! It can be really tough to steer away from eating potato chips and spaghetti 24\/7, but changing little things in your diet can make a HUGE difference in how you feel! If you\u2019re already vegan or vegetarian, you probably already know how important keeping up on your plant-based proteins and nutrients are. <\/span><\/p>\n

Like mentioned earlier, eating healthy is a marathon, not a sprint. A great starting goal would be to incorporate leafy greens, which are rich in fiber, vitamins, and minerals, into your diet. Try opting for spinach instead of iceberg lettuce or maybe even just add in a little spring mix to your salad! Also, lentils, quinoa, and chia seeds are packed full of protein and can be easily incorporated into a lot of different meals.<\/span><\/p>\n

Now, time to bust some myths out there: carbs are not always bad for you! It\u2019s important to make a distinction between good and bad carbs. Good carbs are normally found in beans, fruits, vegetables, and grains. Bad carbs are normally found in white rice, white bread, and a lot of pastries. That is not to say you can\u2019t enjoy a bowl of rice or a piece of toast, but maybe try whole wheat toast or wild rice instead! <\/span><\/p>\n

Hope this helps you on your journey to a healthier diet, the Peer Jacks Team believes in you!<\/span><\/p>\n\n

\n
\n Cassie L. & Andrew M. <\/span>\n <\/div>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"

Health is a marathon not a sprint. Getting started and creating healthy habits is the hardest part. Start with small, attainable goals and slowly add more. Before you know it, these goals will become habits and something you don’t even think about. A way to get started would be eating foods high in protein, foods […]<\/p>\n","protected":false},"author":368,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[12,41],"tags":[4,32,7,9,10,11,200,42],"class_list":["post-1427","post","type-post","status-publish","format-standard","hentry","category-mentor-blog-posts","category-wellness-wednesday","tag-blog","tag-healthy-eating","tag-mentor-blog-post","tag-nau","tag-northern-arizona-university","tag-peer-jacks","tag-vegan","tag-wellness-wednesday"],"_links":{"self":[{"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/posts\/1427","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/users\/368"}],"replies":[{"embeddable":true,"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/comments?post=1427"}],"version-history":[{"count":0,"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/posts\/1427\/revisions"}],"wp:attachment":[{"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/media?parent=1427"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/categories?post=1427"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/in.nau.edu\/peer-jacks\/wp-json\/wp\/v2\/tags?post=1427"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}