Fitness Cure

I’ve been meaning to write a little more helpful content so here it is…my first of many attempts to get back into writing mode!

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Everyone can make their days a little healthier by doing small things. In fact, it’s not always the big things that make the difference, its the cumilation of all the small stuff that adds up to the big goal. Here are 6 things you can do TODAY to make a healthier day.

1. Eat Breakfast. If you’re not used to it, start with eating a breakfast bar, then move up to instant oatmeal, then try making a shake or having some egg whites. Breakfast is the most important meal of the day. It will start your metabolism and provide you with energy.

2. Keep activity in mind. Throughout my day I think about ways to burn more calories. I will walk up stairs, park a little farther, take walking breaks a little more…all for the sake of a little more exercise.

3. Keep it dry. I’m not a sauce person (as I don’t like not knowing what was used to create the sauce. Usually its butter or sugar) So…I try to keep everything on the side. From my dressings, to sauces on top of chinese or italian food…keep things dry and you will be able to control 100 plus worth of un-needed calories.

4. Eat Protein at every meal. I mean lean protein….whether that’s egg whites, chicken breast, tuna, or tofu. Make sure that you incorporate some type of protein in every meal you eat today.

5. Take your supplements. I always take my multi-vitamin and EFA’s every morning.

6. Stop eating 3 hours before bedtime. JUST STOP.

That apple looks really good.

I eat a salad ALMOST every day. It’s one of the healthiest choices you can make when trying to have a clean diet. However, a lot of people screw up this wonderful meal by adding tons of stuff that take it from being a 300 calorie delight to a 900 calorie heart attack.

Here are my tips to make a salad awesome and HEALTHY!

1) I almost always order Balsamic Vinegrette AND I ask it to be served on the side. Most other dressings, especially the creamy ones (I am talking to you RANCH lovers!) have a lot of fat and carbs.

2) I don’t add too much additional carbs to the salad. Say good bye to cheese, carrots, corn and croutons. (hey they all begin with the letter ‘c’!) While carrots and corn is an awesome addition, it still has sugar in it and is best when given very lightly.

3) Add things that have taste. I like red onion, olives, and beets.

4) Load up on some good fats. I enjoy putting avocado and nuts in my salad whenever I can.

5) Skip the tortilla shell – in fact, skip the Mexican salad altogether as the sour cream, cheese and beans just don’t make the cut when it comes to trimming your salad.

6) Add delicious protein. I am a chicken and fish person. But I’m mostly a fish person   I LOVE salads with tuna or shrimp.

NO GOOD!

It’s tough feeding children vegetables but it’s important for their nutrition and digestive health. It’s also good to incorporate a variety of colors including:

- red bell peppers

- green broccolli

- yellow squash

- purple eggplant

- orange carrots

etc.!

If you have trouble feeding your children, here are some tips on making them eat their vegetables.

1) Tell them to hold their nose

2) Give them a fruity drink to wash it down

3) Tell them they can’t have dessert

4) Make a compromise ( for every one they eat you eat one)

5) Trick them into drinking a vegetable juice like a V8.

6) Mix the veggies with something else and don’t tell them

Make them hold their breath while eating it!

According to new reports, while store chains like Mervyn’s, Linen-n-things and Circuit City are closing down…McDonald’s is actually going up!! In November their sales rose 8.2%!

Similar to the Stock Market Crash earlier this fall, it seems that the cheap food industry is getting  a boost from this poor economy.

So what are the things YOU can do to combat buying the sugary, sweet, salty and fried foods that conveniently come cheaply in boxes and bags?

Here are my tips to eating frugally:

1) Buy everything in bulk. Go to Costco or Sam’s Club. Buy big bags of frozen chicken breast, canned tuna, broccoli and oatmeal. Stock up on all health food items and make the investment to make one big purchase that will last for the rest of the month. 

2) Purchase your fruits and vegetables at inexpensive food stores and farmer’s markets. At most local farmer’s markets you can bargain just a little too! If there’s anything you don’t want to skimp on – it’s your natural vitamins and minerals found in the ‘live’ foods we eat. LIVE foods are apples, bananas, pears, lettuce, celery, etc.

3) Eat less in general (Eating less has proven to enhance life longevity) Also – you will eat less if you consume more fiber. Get more fiber for your money by eating stuff that makes you feel fuller like fruits, grains and vegetables.

4) Plan your  meals in advance so you don’t stop by a fast food restaurant when you’re hungry. It’s ALWAYS about planning, planning, planning!!! I can’t stress this enough – and I know all of you know that if you don’t know what is ahead, you have no way of controlling what comes your way!

5) Clip coupons and read the sales in grocery ads. Coupons are great! They really are. Sometimes it can be tedious but it IS worth it. The great thing is: is that most grocery stores gives you coupons after your purchase and usually the discounts are related to the purchases you just made.

6) Freeze anything and everything! It makes things last LONGER!

It’s now 3 months until the end of 2008. CAN YOU BELIEVE IT???

This is the time when I usually start getting into gear with my goals – I prepare for all the festivities and FOOD ahead…and the best part of this season?

LESS PEOPLE AT THE GYM.

I’ve already noticed a decline actually. It’s not GOOD in the sense that I want EVERYONE to workout all the time regardless of weather, but at the same time…it sure feels good to get your favorite exercise machine!

Here are some things that I would suggest you do to prepare for the New Year’s 3 month countdown:

1) Create goals for bringing in a totally NEW  you in 2009.

2) Re-look at your group exercise schedules and plan for some new classes to try out.

3) CHOOSE your ‘cheat days’ – normally, mine is once a week, BUT if there are holidays, I switch days.

4) Get some cool new workout clothes to get you motivated. (and it’s cheaper now than it will be during the New Year)

5) Plan some winter adventure trips that creates a lot of activity.

6) Start committing yourself to WRITING EVERYTHING you eat down to keep you accountable.

 
Make your list now! It’s the1st!