Words on Wellness

Guest Column
Rachel Wall
Nutrition & Health Specialist, ISU Extension & Outreach

Checklist for Selecting an Eating Plan

     The claims sound believable, so it can be tempting to try the latest diet you hear about. While a diet plan may sound tempting, an eating plan should be the goal. To manage your weight and maintain a healthy nutritional status, it would be wise to consider these questions:

     Q: Does the plan promise weight loss without exercise?

     A: For most healthy adults, the Physical Activity Guidelines for Americans recommends the following exercise guidelines:

     • Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity.

     • Muscle-strengthening exercises – two or more day per week.

     Keep activity exciting by doing different things you enjoy.

     Q: Are there particular foods, or food groups, excluded or consumed excessively?

     A: Use MyPlate (www.choosemyplate.gov) to guide your food intake. All food groups are important.

     Q: Does the plan require you to purchase pills, bars, or shakes?

     A: A sustainable eating pattern is based on food readily available in grocery stores and farmers markets.

     Q: Does the plan promise weight loss of more then 1-2 pounds per week?

     A: Losing 1-2 pounds or less a week is gradual, healthy weight loss. Weight lost more rapidly than this tends to be regained even faster.

     Q: Does the plan sound too good to be true?

     A: If is does, it probably is.

Produce Basics–Spend Smart. Eat Smart.

     Preparing fresh produce can be easy when you have the information you need and a few skills. The Produce Basics information found on the Spend Mart. Eat Smart. Website and app describe how to store, clean, and prepare various fruits and vegetables. Check out this link: spendsmart.extension.iastate.edu/cook/produce-basics/. Search for Spend Smart. Eat Smart. At your app store and download the free app today.

Cardio Pyramid

     The Cardio Pyramid, created by Colorado State University, is a fun, upbeat workout that you can do at home. Instructional videos are available that break down each move in the pyramid, including warm-up and strength-building exercises, into simple steps so that you can learn the proper form necessary to complete each move.

     To do the Cardio Pyramid, do the exercises in this order:

     • March in place, 2 counts of 8

     • Step touch, 2 counts of 8

     • Hamstring curls, 2 counts of 8

     • V-step, 2 counts of 8

     • High knees, 2 counts of 8

     • March in place, 3 counts of 8

     Then repeat the exercises in the opposite order. To access the instructional videos to learn how to do each exercise, go to eatingsmartbeingactive.colostate.edu/.



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