Lifestyle Makeover Tips

Sometimes getting started is the biggest hurdle. Nutrition and fitness expert Dr. Kristine Clark, director of sports nutrition for Penn State University's Athletic Department, has worked with many people on a variety of lifestyle makeover challenges. Here are a few of her simple tips that can be implemented into your daily routine to start your lifestyle makeover. With these tips, you can personalize your plan and be on your way to a new and improved you.

*Goals. Determine what your fitness and nutrition goals are, and make a list. Identify four concise strategies that will allow you to measure your progress and see your accomplishments.

* Diary. Keep a daily food and fitness diary so you can learn what, when, and how much you are eating and exercising every day.

* Food Labels. Read food labels. Pay attention to what is in your food from nutrient content to fat and calorie content. Note portion size, too.

* Grocery List. Make a grocery shopping list and stick to it while shopping. Be sure to include fruits, vegetables, whole grains, turkey or other lean meats, and low-fat dairy products on the list.

* Snacking. Manage your snacking by planning ahead. Keep a fruit basket on your desk with three fruits in it and eat those for snacks.

* Exercise. Build exercise into your daily routine. Making small changes, like taking the stairs versus the escalator, really adds to your amount of physical activity. National health organizations recommend between 30-90 minutes of physical activity each day.

Living a Lifestyle Makeover

Thirty days, seven-and-a-half pounds lighter and a whole new nutrition plan later, Serena Shellenbarger of Columbus, Ohio, was selected as the person who best achieved her lifestyle makeover plan during the 2004 Jennie-O Turkey Store Lifestyle Challenge. For her hard work and achievement, she won the grand prize of $25,000. One year later, she is still living - and loving - her lifestyle makeover.

Shellenbarger went from not exercising at all to exercising five days a week during the contest. For her, the biggest challenge was motivating herself to exercise even when she was tired. Today, Shellenbarger still walks at least three times a week. She has found that most of her exercise comes from the simple changes she has made in her everyday behavior - working in the garden, taking the stairs and parking farther from her destinations to get in a few extra steps. Small changes that have made a big difference.

Shellenbarger's other important lifestyle change was gaining a better understanding of food and nutrition and then implementing that in family meal planning. Shellenbarger learned how to read a food label (her first grocery shopping trip took about three hours as she reviewed all the labels). Today, she moves quickly through the grocery store selecting items with labels that read, "a lean source of protein," "low in fat," or "made from whole grains." She prepares dinner up to six nights a week and teaches her family how to make healthier eating choices.

For more nutrition and fitness tips from Dr. Clark, information about the 2005 Jennie-O Turkey Store Lifestyle Challenge and delicious recipes, visit www.jennieoturkeystore.com.

Courtesy of ARA Content