Week 2: Healthy – Anytime, Anywhere

Q. How many calories should I eat?
A. A LOT of factors contribute to deciphering a person’s recommended calorie intake, including a person’s basal or resting metabolic rate, hormones, weight, exercise habits and genetics can influence a recommendation.

Not all calories are created equal and are digested differently. Instead of calories, focus on high quality foods and how your plate looks rather than how many calories are on it.  Half of your plate should be filled with veggies, and the remaining filled with protein and some healthy fat.  For example, half of your plate could be steamed asparagus and then 1-2 palm-size portions of turkey breast (1 palm for women, 2 for men) on the other side.  The healthy fats could be some grass-fed butter on your asparagus.

Remember, that the goal is to NOURISH your body with the nutrients it needs every day.  If you cut your calories too low, it is likely that you will lose muscle mass and increase the likelihood of gaining body fat back if you add calories back in.

Q. How many steps should I get a day?
A. Aim for 10,000 steps per day. This equates to about 5 miles per day.

Q. I have an injury. How am I supposed to get exercise?
A. Focus on the exercises you CAN do. Engage in non-impact physical activity like walking or riding a bike. If it’s a lower body limitation, focus on core and upper body movements (and vice versa).

Q. Is walking exercise?
A. Depends on your heart rate. If it does not elevate your heart rate, consider it daily movement instead and aim to incorporate formal exercise as well.

Q. What does a balanced meal look like?
A.  Half of your plate would be filled with non-starchy vegetables.  On the other side, you would find 1-2 palm sizes of protein, some healthy fats (slices of avocado on the side, olive oil drizzled over your veggies, or naturally occurring fats like those found in wild salmon).  You could also include a fist-sized portion of a healthy starch, like wild rice or half of a sweet potato.

Q. What do I order at a restaurant?
  • Protein and vegetables (grilled chicken breast and a side of steamed veggies)
  • Order half of your meal to-go from the start
  • Kindly ask the server to skip serving the bread or refilling the chip basket
  • Share an entree with another person
  • Ask for grilled rather than breaded/fried
  • Ask for modifications like dressings on the side, etc.