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Less than 15min
A food diary is a built-in mindfulness tool. Studies have found that tracking what you eat takes less than 15 minutes a day when done regularly. Use your food diary to check in with yourself on how you feel before, during, and after you eat.
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Create a meal using the Create My Plate
Today I will create a meal using the “Create My Plate” tool and send the coach a picture of it.
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Balanced Plate and Measuring Food
Portion size and serving size is the same: True False Which nutrients provide energy in the form of calories? Proteins, carbohydrates and fat Vitamins and minerals Water Which food item is categorised as a good protein source? Olive oil Egg Tomatoes Choose the correct statement: All carbohydrates, no matter the food source, is broken down…
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Measure The Food I Eat
Today I will measure the food I eat for dinner.
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Log Your Weight
Today I will step on the scale and log my weight.
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Increase Your Physical Activity
Today I will pick one of the following: Add 500 more steps than my weekly average Take the stairs instead of the elevator Park further away and walk more
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Safety When Exercising Outdoors
You’ve made a plan to be more active, and you’re ready to go outside and get started! Before you do, make sure that you can exercise safely in your neighborhood. An investment in reflective gear is an investment in your safety!
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Activity Readiness
Are You Ready To Get Active? Answer the questions below to see if you are ready to be active. I get very out of breath when I am even slightly active. Yes No I have bone or joint problems that make it hard for me to do things like fast walking. Yes No I tend…
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When You Can’t Measure, Estimate!
When You Can’t Measure, Estimate! On many occasions it’s not realistic or convenient to use measuring tools. In those scenarios, rely on your own hands to estimate portion sizes. These are approximations and may vary slightly depending on the size of the hand. Compare your hands to measuring tools to determine your hand estimations.
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How to Measure Your Carbohydrates
How and When to Measure Your Carbohydrates When you are counting carbohydrates, it’s important to use standardized measurement tools. If you don’t have them at home already, you’ll find them in the kitchen supplies section of many stores. Of course, you won’t be able to measure your portions at every meal, but with a little…