What are Exercise Snacks?

You may be wondering how to add more physical activity into your day, especially if you work online, work from home, or in general, just want to add more movement into your life. “Exercise snacks” are brief bursts of increased physical activity that help you get up and moving. As you incorporate more exercise snacks throughout the day, the benefits are real and add up quickly! Exercise snacks help boost metabolism, reduce stress and help fight chronic disease like high blood pressure and diabetes. As a bonus, physical activity also sharpens mental focus and boosts brain health! Exercise snacking is very flexible - you can snack in the morning, evening, or in the middle of the day, and in different forms: walking briskly, jumping jacks while watching TV, or taking the stairs. Exercise snacks only need to last 1-2 minutes each time, and have real health benefits, as outlined in this 2022 review of exercise snacking research. In a 2019 study, healthy college students “snacked” on exercise by rapidly climbing and descending three flights of steps, three times a day — in the morning, at lunchtime and again in late afternoon — almost every day for six weeks. They did not otherwise work out. But after six weeks, they had gained significant amounts of aerobic fitness and leg strength.

Interestingly, almost identical benefits are seen from 2-3 minutes of exercise three times a day vs. 10 min of the same type of continuous exercise. You may have heard “sitting is the new smoking.” Exercise snacking can help undo some of the downsides of sitting. Of course, please check with your medical professional before starting any new exercise program! Exercise snacks should briefly increase your heart rate and breathing, last for 1-2 minutes, and are ideally done every 30 minutes or as often as you can. Some ideas are jumping jacks, lunges or squats at your desk, wall squats/sits, or running in place. A bonus is walking outside around the block - that fulfills time in nature, which is also great for mental and physical health. If you can, walk over to your colleague rather than doing a Teams or Zoom call, or park farther away from your destination and walk. Set a SMART goal as we previously discussed! Depending on your schedule and how inspired you may be, snack on exercise in addition to your usual workouts or as a replacement for a day when you can’t fit in your typical workout.

What are your thoughts on exercise snacks? In what ways do you want to incorporate more physical activity into your own life? What are some of your challenges? Please hit REPLY to this email to let me know!

Caramelized Onion and Sun-Dried Tomato Pasta

Who doesn’t love pasta? Although it appears super-indulgent, this caramelized onion and sun-dried tomato pasta uses affordable, commonplace ingredients and is whole food, plant-based. It is perfect with a side salad or roasted veggies!

• This recipe is a great balance of flavor and nutritional value. It is healthy, filling, and delicious.

• Similar to other pasta dishes, this is a perfect recipe for meal prep!

• Check out more of Carleigh Bodrug’s easy to follow, delicious recipes on her website below.

Courses On-Demand!

I get so many emails from people who want help with improving various aspects of their health — and many of them are located outside of the areas where I can do one to one consultation. In order to serve everyone best regardless of location, I have launched “Online Courses.”

The Power of Lifestyle Change in Endometriosis: An Introduction

NEW: Healthy Habits which is useful for ANYONE - both individuals or families!

Interested in on-demand classes? Please find out more HERE!

Of course, please let me know if there are specific topics on which you’d like to learn more!

The Power of Plant-Based Nutrition: 4 Class Series ONLINE

Coming Soon!

Participant Feedback:

“This class gave me more confidence about eating plant-based.”

“The class is full of powerful information about the food that we eat.”

“Excellent class — information was well presented.”

“Followup was great - the instructor was easily available for questions and was very supportive.”

Why Should You Join?

The Power of Plant-Based Nutrition for Health is based on the Physicians Committee for Responsible Medicine’s successful 21-Day Plant-Based Kickstart program. Depending on one’s perspective, this class is about losing weight, maintaining a healthy weight, or simply embracing an overall healthful way of eating. Small changes can yield big results to promote health! For some people, it’s the first time they’ve learned about the idea of not restricting amounts of foods, but rather choosing more optimal foods for health. This way of eating can lead to a world of benefits: more energy, improved general health, better moods and higher quality sleep.

This series will give class attendees real-world, actionable information to discover the world of plant-based nutrition. You will walk through a 21 Day Kickstart program with Dr. Asha and a supportive group of your peers!

Class Format:

Each 60-75 min online class features a video, discussion, and activities focused on adopting a healthful, plant-based diet. You will also have access to a private Facebook group, regular Zoom Meetups and the instructor via email for ongoing support.

Curriculum:

1. Kickstart Your Health: the Science Behind Plant-Based Nutrition

2. Let’s Go! (Begin Kickstart, Label Reading)

3. Getting in Gear (Eating Out, Cooking without Oil)

4. Weight Loss (How to Keep It Going)

Side effects may include:

· Improved Blood Sugar

· Lower Cholesterol Levels

· Better Blood Pressure

· Weight Loss

· Increased Energy

· Better Sleep

· Improved Digestive Regularity

COST: $69

VALUE: PRICELESS!

Find out more and please let us know of your interest and day/time availability HERE!

Coming Soon!

I’ve had a great experience running 2 of these groups at my workplace in-person. Let’s start an online group!

Participant Feedback:

“I’ve lost 7 lbs already while eating more and not feeling deprived.”

“I feel more confident about my ability to meet my health goals. I always learn lots of new things in every class.”

“I like how we talk about not just food, but other things like positive thinking, exercise and eating out, as it all makes a difference!”

“The instructor is very knowledgeable - she is really kind and supportive.”

1. Learn how and why to fill your plate with more natural, water-fiber foods—to meet your goals and improve your health.

2. Learn about promoting health and weight loss through a small step approach.

3. Set your own realistic goals to power up healthy lifestyle change.

4. Learn to create a healthy lifestyle path for yourself that is sustainable, for life.

5. Group support from Dr. Asha and other participants in a positive way.

Come join us and learn about adding healthier foods to the foods you already eat. Eating should be joyful and not filled with guilt.

This is a small group, LIVE, 8 week interactive ONLINE class and will have small group discussions during class. You will also have access to a private Facebook group, regular Zoom Meetups and the instructor via email for ongoing support.

Topics:

Session 1: Can All Fiber Foods Help You Reach a Healthy Weight?

Session 2: Are All Fiber Foods the Same?

Session 3: Meal Makeovers— How to Enjoy a Full Plate and Still Reach a Healthy Weight

Session 4: It’s More Than Just Food  

Session 5: Want to Rev Up Your Healthy Life?

Session 6: Making the Most of Mornings  

Session 7: Smart Grocery Shopping

Session 8: Restaurants: A Dilemma

COST: $139

VALUE: PRICELESS!

Find out more and please let us know of your interest and day/time availability HERE!

Have ideas for future topics for the newsletter or classes?

Want to work with me or have me present a class to your group?

I can work one-on-one with clients online only in the Maryland and Washington, DC areas of the United States. I also host group education events as well as on-demand courses that are open to everyone, regardless of location!

Would love to hear from you! Just hit REPLY and I’ll get back to you as soon as I can!

Yours in health,
Dr. Asha

Through Diya Lifestyle & Wellness, Dr. Asha works as a health coach, educator and cooking instructor. She does NOT see patients in this role as a primary care physician. One-on-one health and wellness coaching is only available to clients located in Maryland and Washington, D.C. U.S.A. Group services are available to all regardless of location.

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