Living Well Huntsville City

31/03/2024

Recommended guidelines for Physical Activity from the American College of Sports Medicine, American Heart Association, American Diabetes Association, The Obesity Society, and many more ALL suggest 150-300 minutes of moderate intensity exercise per week such as brisk walking OR 75-150 minutes of vigorous intensity exercise per week such as jogging/speed cycling PLUS at least 2 days/week Strength Training TO GAIN MAXIMAL HEALTH BENEFITS including:

- Improved Strength & Mobility
- Weight Loss
- Reduced Resting Heart Rate & Blood Pressure
- Reduced Total Body Fat & Intra-abdominal Fat (Belly Fat)
- Improved Glucose Tolerance
- Reduced Insulin Needs
- Reduced Overall Inflammation
- Improved Bad Cholesterol & Triglyceride Levels
- Enhanced Heart & Lung Function
- Improved Sleep Quality & Efficiency
- Decreased Anxiety & Depression
- Improved Cognitive Function
- Enhanced Quality of Life
- Enhanced Feelings of Well-Being
- SO MANY MORE!!!

Set up a FREE CONSULTATION to learn more or to see if Lifestyle Medicine is something that could possibly enhance your overall quality of life-EMAIL info@livingwellhuntsvillecity.com

31/03/2024

Happy Easter

21/03/2024

Lifestyle Medicine Pillar #2 Optimizing Physical Fitness

05/03/2024

Nutrient Rich Eating is a MUST for reputable health organizations like the American Heart Association (AHA) & American Diabetes Association (ADA). See their recommendations below:

American Diabetes Association Diet Recommendations:

“Regardless of what cuisine you prefer, here’s what all healthy eating patterns have in common. They include: fruits and vegetables, lean meats and plant-based sources of protein, less added sugar, and less processed foods.”- ADA

Learn more from the American Diabetes Association @ www.diabetes.org

American Heart Association Diet & Lifestyle Recommendations:

- Overall, eat a healthy diet pattern consisting of fruits, vegetables, whole grains, healthy sources of protein such as plant-based options, fish/seafood, low-fat dairy, and lean/unprocessed meats, regardless of where food is prepared, and limit added sugars/salt, processed foods, and alcohol.
- LOVE THIS RECOMMENDATION!!!!! “IT'S THE OVERALL PATTERN OF YOUR CHOICES THAT COUNTS”- AHA

Learn more from the American Heart Association @ www.heart.org

Visit www.livingwellhuntsvillecity.com for more info on connecting with a healthcare specialist to help you work towards making meaningful lifestyle changes.

05/03/2024

05/03/2024

Eating a diet rich in nutrients doesn’t have to be difficult or time consuming.

Easy to follow tips:

Step 1: Fill HALF plate with fruits and/or vegetables.
Examples: (Veggies) Dark leafy greens, Broccoli, Zucchini, Carrots, Peppers, Mushrooms, Onions, Cucumbers, Tomatoes, Sweet Potatoes
(Fruit) Berries, Apples, Bananas, Mango, Melon, Citrus fruit, Peaches, Grapes, Cherries

Step 2: Fill ¼ plate with Whole Grains.
Examples: Brown Rice, Whole Oats, Quinoa, Whole Grain Bread/Tortillas, Barley, Amaranth

Step 3: Fill ¼ plate with simple Proteins.
Examples: (Plant-based Options) Beans (ALL Types), Hummus, Lentils, Tofu, Edamame, Nuts/Seeds, MANY of the grain options are high in protein also.
(Non-Plant-based Options) Rotisserie or Baked Chicken, Lean Meats, Eggs (Egg-Whites are better), Low-Sugar Yogurt

Tips for Success:
• KEEP IT SIMPLE. Choose 1-2 options from each category. Don’t overthink it!
• BE CREATIVE. Put together whatever sounds yummy to you & your family.
• ADD WHOLE-PLANT FATS for added flavor, such as Avocado, Olives, Nut Butters, Cashew-Based Dressings/Dips. Keep in mind- A little of this goes a LONG way.
• LOOK for EASY ITEMS at the grocery store. Rotisserie chicken from the deli. Bags of pre-sliced fresh veggie mixes in the produce section. Frozen bags of veggies to be roasted or microwaved in the freezer section.
• MEAL PREP to ease future meal times throughout the week.
• AIM for WHOLE-FOODS, MOSTLY PLANTS!!

My Favorites:

Breakfast Options:
• Low-sugar Yogurt OR Whole Grain Oats with Cherries/Berries & Nut Butter
• Protein Smoothie with LOADS of dark leafy greens, ¼ banana, plant-based protein powder
• Egg/veggie muffins or Egg-white veggie scramble

Lunch OR Dinner Options:
• Plate FULL of greens & my favorite fresh veggies, egg, chickpeas, edamame, sunflower seeds, hummus
• ¼ plate Rotisserie Chicken, ¼ plate Quinoa or Brown Rice, ½ plate oven Roasted Veggies (Broccoli, Carrots, Brussels, Sweet Potatoes, etc.)
• Taco Seasoned Black Beans & Rice in Whole Grain Tortillas with a side plate of Greens

info@livingwellhuntsvillecity.com
lifestylemedicine.org (ACLM)

27/02/2024

Lifestyle Medicine Pillar #1- NUTRIENT RICH EATING

Eat Mostly Plant-Based, Fiber-Filled, Nutrient Dense Whole-Foods
Add: Veggies, Fruits, Beans, Lentils, Whole-Grains, Nuts, & Seeds to Daily Meals
Limit: Sugary Beverages, Processed Meats, Processed Snacks, Sweets, High-Fat Dairy

Set a Positive Nutrition (SMART) Goal to improve overall eating habits:
S (specific): What specific food would you like to add or limit?
M (measurable): How much or how little will you add or limit?
A (achievable): How ready are you to make a change? Do you have what it takes? (Assess Your Readiness to Change)
R (realistic): What can you really accomplish? (Strive for Improvement Over Perfection)
T (time): How often or for how long will you make this change?

Positive Nutrition (SMART) Goal Example: 1) I will add half a plate of greens to my dinner four nights this week. OR 2) I will exchange chocolate with a piece of fruit for my dessert three times this week.

Learn more at livingwellhuntsvillecity.com or visit American College of Lifestyle Medicine at lifestylemedicine.org

26/02/2024

Thanks for sharing ❤️

If something has been holding you back from making desired lifestyle changes and you’re ready to really dig in and create new habits, Steffany is the one to see! As a nurse practitioner and lifestyle medicine professional, she offers personalized wellness guidance and healthcare plans that’ll help you reach your goals. Check her out at Living Well Huntsville City and email her to book your free consultation today!

📧 info@livingwellhuntsvillecity.com

25/02/2024

Improving overall health & wellness is rooted in lifestyle change. Lifestyle medicine focuses on six pillars: diet, exercise, sleep, stress, substance use, and social connections, and always takes into consideration the whole individual. It's impossible to improve one area of yourself without looking at the whole YOU. Learn more at livingwellhuntsville.com or check out the American College of Lifestyle Medicine @ lifestylemedicine.org

30/01/2024

Living Well Huntsville City offers individualized health & wellness guidance regardless of where you are in your healthcare journey. Living with chronic disease? Poor lifestyle habits impacting your quality of life? High stress levels and lack of sleep altering your ability to fully & wholeheartedly be present & function daily? Every individual is unique and goals for your health should reflect your specific needs. Vague pieces of advice to improve your own health is not helpful and often leads to misunderstanding, frustration, and improper treatment. Reach out for a free consultation and to see how we can address your particular health & wellness needs!

24/01/2024

Harvest bowl at Hound & Harvest is one of my favorite local plant-based options. Close second is the Hippea Camper’s Hot Tamale bowl 🤤 So good!!

🥙HEALTHY EATS: Eating healthy doesn't have to be boring! We're here to let you in on 6 places to get fresh + delicious food around Huntsville. BlastPartner CM

22/01/2024

Happy Monday! Don’t forget to start your day/week off right by spending a few moments focusing on you. Self-care is not selfish, it’s essential! 🫶

18/01/2024

16/01/2024

How did you spend your snow day? The kids made "ice"balls, rode down the driveway in laundry baskets, snuggled up with hot cocoa, and played board games. I put together two batches of soup with items found deep in the freezer and pantry, watched some favorite childhood movies with the kids, and worked on my planner for next month. It was a day filled with fun, rest, family time, creative cooking, and productive planning. Bring on snow day #2!

15/01/2024

Self-care is essential during the winter months! Seasonal depression this time of year is real, and engaging in activities focusing on overall wellness can be helpful. Why not embrace the opportunity to focus on your well-being. What self-care activities have you recently tried or plan on starting soon? What does self-care look like for you?

11/01/2024

We're mid-second week into the new year! How are your resolutions going? As planned? Not quite? I truly hope you are thriving thus far in 2024, but if you find you need a bit of help, please reach out.

You can't keep doing the exact same things and expect something to change, but you also don't have to face change alone!

info@livingwellhuntsvillecity.com

11/01/2024

Will definitely be stopping here next time we’re in Lawrenceburg!!