Today’s Healthy Face is Cheryl Farley, Manager of UHCCardiac and Pulmonary Rehab and avid wellness advocate. Learn all about her wellness journey and get some valuable insight below!
1. What's your favorite motivational/self-help book?
I don't really have one. My mom gives me a Daily Devotional book from Guideposts every year and I enjoy reading those, but my motivation comes from within. I enjoy starting each day and seeing where the it takes me. I am blessed with a wonderful family and I enjoy going to work and I enjoy helping with my grandchildren when I'm not at work.
2. Favorite Healthy Meal?
We eat a LOT of chicken, but my favorite healthy meal is baked pecan crusted salmon, grilled asparagus, and a twice baked potato made with skim milk and fat free sour cream.
3. Favorite workout?
We got an Elliptical several years ago and I love getting in 40-50 minutes on there while I watch HGTV
4. How do you fit health and wellness into your busy lifestyle?
Being able to work part-time for the last 35 years has been great. I can fit a good workout in at least 4-5 days per week. I like to workout in the mornings and start the day with more energy.
5. Favorite motivational quote?
Ohhh I have so many that I use every day with our patients.
• A well-balanced diet and a good exercise program go a long way toward life-long health.
• It can taste good and be healthy, the two are not mutually exclusive.
• Doing the right thing is NEVER a waste of time.
6. How did your health journey start?
I ran track in Junior High and High School (yes I am so old I went to Junior High, not Middle School, haha). This created a good foundation for the love of exercise, however being blessed with good genes I never had to work out to maintain my weight. As an adult, I realize the benefits of exercise to help maintain my health and reduce my risk for many illnesses including cardiovascular disease, diabetes, and many types of cancer.
7. What are some easy tiny habits that you recommend people start with on their journey?
• Exercise doesn't have to be a chore, find daily activities that you like and incorporate them into your day. Your goal should be 150 - 180 minutes of aerobic (gets you breathing harder and your heart pumping) exercise every week. Start slow and progress to this level over several weeks.
• Modify recipes to make foods healthier, substitute apple sauce for oil in baking, use skim milk when able, try egg beaters instead of whole eggs, and eliminate or reduce salt/sodium in recipes.
• Remember portion control, you can eat what you love if you do so in moderation. Think of what was a normal portion size 20 years ago and don't over eat.
• Always make time for family and fun. It is important to be able to decompress. Our family has lots of happy memories around WVU sporting events