Category: healthy living

Physical Activity at Your Fingertips

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Physical activity apps allow people to work out at home while still following guided workouts and being motivated by a trainer or instructor. Here are some factors to consider before downloading:

  1. Credible instructors. For safety purposes and best results, choose an app with workouts that are created or led by certified fitness experts.
  2. Fitness goals. Select an app that caters to your exercise needs
  3. Budget. While some are totally free, most apps require a monthly subscription cost.
  4. Equipment needed. Most apps offer classes that require some equipment, like yoga blocks, dumbbells, or kettlebells. Look for an app with classes that are compatible with your current home gym setup.
  5. User reviews. Reading what other users think can be valuable as you decide whether a workout app will be the right fit for you.

There’s nothing wrong with trying out a few fitness apps before settling on one—the most important thing is that it helps you reach your goals safely and effectively. One such app is Spend Smart. Eat Smart., spendsmart.extension.iastate.edu. In addition to recipes, Iowa State University Extension and Outreach’s Spend Smart. Eat Smart. app has a variety of physical activity videos. There are seated and standing workouts, and minimal equipment is needed. Workouts are 20 minutes or less.

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Love Your Body

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While scrolling through social media, do you compare yourself with people who appear physically fit? Does it make you feel bad about your body? You are not alone. Poor or distorted body image issues have increased and affect people of all ages. This can lead to unhealthy practices with food and exercise.

A positive body image increases confidence (self-efficacy), self-acceptance, and healthy behaviors. Changing how you think, see, and feel will help you to learn to love your body. Here are some ways to help achieve and maintain a positive body image.

  • Concentrate on what makes you special by exploring your unique skills and talents.
  • Make a list of positive things to say to yourself and repeat the affirmations daily.
  • Focus on appreciating and respecting your body. Plan time to relax and celebrate what your body can do.
  • Set goals to improve your overall health and well-being.
  • Speak out against unrealistic images of beauty portrayed in the media.

Source: National Eating Disorder Collaboration-NEDC Fact Sheet – Body Image, go.iastate.edu/FZSEW2.

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Mobile Food Pantry

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One in 14 Iowans is facing hunger. Iowa has many resources to help, such as the Supplemental Nutrition Assistance Program, dhs.iowa.gov/food-assistance, food banks, and food pantries—including mobile pantries!

Iowa Food Bank’s mobile pantry operates in 30 counties; many provide a drive-thru option. How does the mobile food pantry work?

  • Trucks deliver produce, meat, bread, and nonperishable items to the prearranged site.
  • Local volunteers set up a farmers market-style distribution system.
  • Food is given to people in need at the scheduled time.
  • Participants stay in the vehicle and unlock the trunk or backseat.
  • Volunteers safely place a prepackaged food box or bag in the designated area.
  • Volunteers reset the space to its original condition when the food is gone.

To see if there is a mobile food pantry near you, family, or friends who may be in need, visit Food Bank of Iowa, go.iastate.edu/RZLEVJ.

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Make Better Choices Easier

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Old habits can be hard to break but through repetition, it is possible to form and maintain new habits! Building good habits can be achieved by putting yourself in situations where you are more likely to engage in the desired behavior. Below are a few suggestions on how to get started building these habits.

  • Plan. Identify unhealthy patterns and triggers. Set realistic goals and identify steps to help you achieve them.
  • Change your surroundings. Find ways to make healthy choices the easy choice. For example, precut vegetables so they are quick and easy to eat for snacks.
  • Ask for support. Find friends, family, neighbors, or coworkers to join you.
  • Track your progress. Record how things are going to help you stay on track.
  • Reward yourself. Give yourself a non-food reward, such as a new piece of workout clothing, a new cookbook, or a new notebook for tracking your progress, when you have achieved a small goal.

Things may not go as planned and that is okay. Improvement takes time and setbacks happen. Focus on progress being made rather than perfection.

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The Joy of Physical Activity

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Workout equipment

The weather outside may be frightful, but that does not have to make your winter any less delightful! Planning workouts ahead of time allows for consistent exercise habits. Setting goals and keeping track of your progress can be good motivators.

This time of year, there are many advertisements for workout challenges. You can even design your own 30-day challenge.

You can create your own 30-day challenge using free online videos on the ISU Extension and Outreach SpendSmart. EatSmart. website, go.iastate.edu/Q6EUYK. Aim for 150 minutes of moderate physical activity weekly using a variety of aerobic, strength training, and stretching routines.

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Low Income Home Energy Assistance Program (LIHEAP)

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With the weather getting colder and heating bills going up, LIHEAP can help. This program assists eligible households with the following:

• Bill payment assistance
• Energy crisis assistance
• Weatherization
• Energy-related home repairs

Applications are accepted November 1 through April 30. The maximum income for a one-person household is $25,760 and $53,000 for a four-person household. The income criteria are on the
LIHEAP website, https://humanrights.iowa.gov/dcaa/liheap/eligibility. If you are receiving Iowa food assistance (SNAP), Supplemental Security Income (SSI), Temporary Assistance Program for Needy Families (TANF), or certain needs-tested Veterans’ benefits, you may also automatically qualify.

You can apply at your local community action agency. You can find yours by visiting, https://humanrights.iowa.gov/dcaa/where-apply.

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Plan for Success

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When it comes to being physically active, consistency is key. Knowing your challenges and taking steps to overcome them will help you develop and maintain a physical activity routine. Here are a few tips to help you achieve the goal of regular physical activity.

  • Know Your Why. What will keep you going?
  • Make a plan. You could commit to the same time each day. Follow a workout plan to stay on track and be accountable.
  • Set reminders. These alert you it’s time to get active. Try setting an alarm or keeping your workout clothes in your work bag. Reminders can be important in creating routines.
  • Make it easy. You are more likely to stick with a plan that fits your fitness level. Park further from the store. Take the stairs. Even 10-minute walks throughout the day add up!
  • Track your progress. Track your progress. Hold yourself accountable and check in on yourself.
  • Make it enjoyable. Make it interesting and fun!

Exercise isn’t about doing it every day or being “motivated enough.” It’s about moving more!

Learn more about physical activity at go.iastate.edu/EYOYWI

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Balanced Approach Toward Health

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Cutting vegetables

Have you ever started a diet? You may start off strong but before long are back to your old habits. Why does that happen? For many, the diet is often extreme or complicated. For others, we try to change too much all at once.

Ditch the diet mindset. Instead, try a balanced approach to food and eating. When we have a realistic approach, we can improve our health, supply our body the nutrients it needs, and be satisfied with what and how much we eat.

Start by adding one healthy habit at a time. A great place to begin is the MyPlate healthy eating food plan:

  • Make half your plate fruits and vegetables—think variety and make it colorful.
  • Make half your grains whole grains (e.g., whole wheat bread, oatmeal).
  • Choose low-fat and fat-free dairy products.
  • Vary your protein—poultry, seafood, meat, eggs, nuts, and beans.

Set realistic and achievable goals, and remember that if you slip up one day not to dwell on it; just move on with your health goals in mind.

For more information on Key Nutrients for health, download our Key Nutrients handout, store.extension.iastate.edu/Product/4184.

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What Is the Keto Diet?

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The Keto (Ketogenic) diet promotes weight loss by causing ketosis. Ketosis is when the body breaks down fat for energy. This happens every day, depending on what and how often we eat, but the keto diet increases ketosis frequency, which can lead to weight loss.

moderate in protein, and low in carbohydrates. Carbohydrates are restricted to 50 grams or less per day. For reference, a large apple has 25 grams, half a cup of beans 22 grams, and 1 cup pasta 45 grams. Those on a Keto diet are restricting grains, fruits, vegetables, milk, and yogurt.

Cutting board with vegetables

What’s the problem? First, the body needs carbohydrates for energy. Second, restricting carbohydrate intake to 50 grams or less can reduce the amounts of vitamins, minerals, and fiber from plant foods (i.e., fruits, vegetables, whole grains). It is not for people with issues with their pancreas, kidneys, liver, or thyroid.

Is it safe for someone with diabetes? That depends on the type of diabetes as well as other health conditions a person has. It is possible the Keto diet may help with weight loss and blood glucose control, but sometimes it makes diabetes worse. People with diabetes should consult their diabetes care team before making any dietary changes, including Keto.

Source: Eat Right, go.iastate.edu/LLRMCR

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Virtual Fitness Resources

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Aim for 30 minutes of physical activity a day. A wealth of resources to get you moving is just a click away!

ISU Extension’s Spend Smart. Eat Smart website, spendsmart.extension.iastate.edu/, includes nine videos
such as chair workouts, low impact cardio, cardio intervals, and more. They are safe, free, and easy to follow for all ages and physical activity levels.

Find our fitness resources at: go.iastate.edu/Q6EUYK

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