Category Archives: LiveWell- Nutrition

I have really enjoyed the personalized feedback from Live Well program. I am always very conscious about my diet, after taking the assessment, live Well program has made me more conscious about my nutrition choices. In liveWell session two I am in the maintenance for exercise and in the action for eating enough fruits and vegetables.  I have been eating more fruits and vegetables instead of junk foods now. I normally preferred to eat more protein rich diet compared to carbohydrates and lipids.

I am always food conscious person, try to be stayed with healthier life, but sometimes couldn’t maintain my routine. After completing Live Well session two nutrition part, I learn a lot about having food quantity , quality and necessity of food in our daily life. I am mostly vegetarian but as I grown up in south Asia , I prefer tea a lot and I was    using sugar in my tea. Live Well  session 2 , teaches me to reduce sugar in tea. I like cook vegetable instead of raw salad. Sometimes I cook mixed vegetable with beans or lentil.  This session provide me a good recognition of healthier food. Now I take black tea and multi grain cookies to start my daily life.

After completing session 1 of LiveWell, I decided to try healhier options. Pictured above is a smoothie bowl I made which consists of peach, mango, banana, coconut, blueberries and granola. In session 2 of LiveWell, it was interesting to look at the way I manage my nutrition and exercise in conjunction with stress.  My days are usually very busy which can be overwhelming so it’s difficult to think about healthier options or even think about finding a moment in my day to do something for myself. One thing I realized while going through the session is that it’s important to have supportive people in my life who can motivate me and have a positive influence when it comes to healthy living. For myself, my fiance is the person who constantly reminds me to choose better options, take an afternoon walk or hit the gym even if it’s late at night. Her optimism keeps me going. Another thing I learned is that it’s important to find time for myself and do something I would enjoy. A game of basketball always over powers the stress for me. I now try to plan atleast one time during the week where I can go play and relieve my stresses that way. It truly helps because I’m in a better mood and I get exercise in at the same time.

I always start well with my food, picking fruit and vegetables over starch and junk food. I realized that although I start well,  I end  up having iced caramel macchiato, it’s so hard to resist. I don’t feel too bad about it since overall I am eating a lot better and do have regular exercises. In order to have more fruits on the go, I get strawberry pineapple smoothies in water. I’ve always try to choose healthier alternatives and cook my own meals, it’s something my mother instilled in me over the years.

I realized that from the first session I feel behind I did not meet my goals that I set up for myself. I started off good eating and exercising more and I even went on a diet and reached a weight that I was somewhat comfortable with, but I haven’t been maintaining my regular exercise and nutrition after that. I am beginning to do so now and that is because I noticed that I work better when the weather is nice out, because it motivates me. I enjoy running in the park apart from not having any time for myself I rather be running in a park than going to a gym. I noticed that in this session I am doing very well in the stress management side all I have to work on is the nutrition and exercise portion.

I can honestly say this session has been much easier than I thought it would be. In the last month I’ve eaten out a lot less and have been cooking my own meals more. I can say honestly I’ve noticed a change in myself. I feel less sluggish and actually know what I’m eating since I’m cooking the meals myself. Additionally I’m making the conscious effort to incorporate more vegetables and fruits into my diet. One month down a lifetime to go 🙂

Nikolay Yusupov

Shift work meal

Working a 16 hour shift and being ready to respond to any emergency at all times without preset food break can cause havoc to ones diet. Luckily I have adopted and bring protein shakes, yogurt and fruit to every shift. This way I can either chug it down quickly or leave the remainder in the shaker cup in the truck and return to it post call.

Shift work meal