Saturday, February 11, 2012
What little thing can you do for yourself today?
Sometimes we get caught up in everyone else's life that we don't pay attention to our own. Do you ever think about what it is you want to do in this lifetime? I know there are the regular things like going to college, getting married, having babies, taking care of your husband, raising the kids and sometimes even taking care of your parents too. Do you take care of yourself at the same time?
I know I spent my childhood taking care of my siblings, only to get married at the ripe early age of 17 and then raising 4 daughters. I put myself into a bad marriage and eventually divorced, but I really didn't have an upbringing that taught me life and that there are choices. I divorced at 24 and I still didn't know myself, I went from watching kids as a kid to having kids.
It wasn't until I was truly in my late forties that I was finally figuring out who I was and what kind of life I wanted to live. I found that I was actually learning along the way and making changes however small they seemed at the time toward becoming the person I deserved to be. I also discovered what came naturally for me and what I was willing to sacrifice to live the life I wanted.
Through this process, I learned how to take care of myself and what that meant to me. It is important to me to be healthy, don't get me wrong, I still do some things that aren't considered 100% healthy but I also don't believe in deprivation and being true to myself as much as I feel comfortable with.
Choices are available to us everyday and I am the only one responsible to myself and for myself. I now take a better look at what I do and how I really feel about things. Think about something you can do for yourself today that has nothing to do with anybody else and would really be special to you and then DO IT for you.
If you would like to set up a consultation, contact me.
What The Research Says About Eating After Strength Training
By Cassandra Forsythe, PhD, RD, CSCS
Whether you’re a
competitive athlete or committed exerciser, at some point you’ve probably
experienced excessive fatigue and muscle soreness following your workout.
Sometimes this tiredness can hold you back from working out as hard as you’d
like for many days. In order to reduce this feeling of delayed recovery and
allow your body to get back into the game sooner than later, you need to
appreciate the importance of proper exercise nutrition.
Research scientists have shown that proper nutrition supplementation is critical for recovery from intense weight-training and endurance exercise. Most recently, the evidence points to a specific combination of carbohydrates and protein as being the most effective for restoring muscle glycogen (the fuel you use while exercising), repairing muscle damage, preventing muscle breakdown, and promoting muscle growth. All of these factors are important for your timely return to your workout plan.
Research scientists have shown that proper nutrition supplementation is critical for recovery from intense weight-training and endurance exercise. Most recently, the evidence points to a specific combination of carbohydrates and protein as being the most effective for restoring muscle glycogen (the fuel you use while exercising), repairing muscle damage, preventing muscle breakdown, and promoting muscle growth. All of these factors are important for your timely return to your workout plan.
Post-workout nutrition & muscle glycogen
The nutrients you ingest immediately following your workout can have a significant impact on how you recover. When you exercise intensely, one of the fuel sources you use is glycogen, which is stores of carbohydrate found within your muscle. This fuel source must be replenished quickly to allow you to workout hard again soon after your initial training session.
It’s easy to understand that one of the most important nutrients you need to take in for this purpose is dietary carbohydrate. However, protein is also important because it works synergistically with carbohydrate to promote very fast muscle glycogen replenishment without having to take in excessive amounts of carbohydrate at one time.
The amount of carbohydrate and protein found to be most effective for endurance and resistance exercise ranges between 1.0 and 1.5 g carbs/kg body weight, and 0.4 to 0.6 g protein/kg body weight. Endurance exercise depletes more carbohydrate from the muscle than resistance exercise, so weight-trainees can consume less carbs in their supplements. Ideally a liquid carb-protein supplement should be consumed to maximize glycogen replenishment.
Pre-workout nutrition & muscle damage
Another aspect of intense exercise is muscle damage that results from mechanical stress to your muscle fibers and catabolic hormones released in response to exercise. Without proper exercise nutrition, your muscles remain in a state of breakdown for many hours. Additionally, muscle glycogen replenishment is reduced when muscle fibers are damaged. Researchers have shown that consuming a combination of carbohydrate and protein before and after a workout can significantly reduce muscle damage and soreness. Consuming carbohydrate and protein prior to your exercise session can prevent some of the muscle damage that happens during exercise and in the hours following.
Optimal protein synthesis
Most weight-training athletes strive to optimize muscle growth to obtain more lean muscle mass and reduce body fat. However, endurance athletes also experience protein synthesis, but rather than skeletal protein, they induce more mitochondrial protein growth. Either way, optimizing this exercise response requires an ideal balance of protein and carbohydrates taken before and after a workout. Providing amino acids, especially essential amino acid which include the branch chain aminos (BCAAs), right before your workout seems to more effective than taking them only afterwards.
Around 5-6 grams of essential amino acids from whey protein is shown to be most ideal, which can be achieved with about a 20-30 gram serving of protein from Prograde Protein. Carbohydrates are also beneficial and providing them in a ~2:1 ratio with protein is shown to be best for optimizing your recovery from exercise and stimulating protein synthesis while preventing protein breakdown after exercise.
Prograde Workout
Prograde’s workout recovery drink is formulated to take the guess-workout out of your exercise nutrition plan. It contains the right ratio of carbohydrates to protein, with essential amino acids and additional vitamins and minerals to ensure your nutrition is complete. The quick absorbing carbohydrates from dextrose and maltodextrin combined with the complete protein from whey and milk protein isolate will have you feeling great in no time. Simply consume 1-2 servings after your workout will help improve your recovery and allow you to exercise hard the next time you train instead of feeling sore, tired and unmotivated. You only get the best from Prograde, so trust it for all your nutritional needs.
Do you have too much on your plate?
Do you want to just walk in and not think about your workout?
Are you too busy to create your own workout?
Are you doing the same old workout month after month?
Do it differently visit Power By Choice and set up a consultation, mention this article and get 25% off consultation.
Friday, February 10, 2012
25% off Prograde Krill Oil - Watch video that explains the benefits.
Now you can ‘upgrade” your Omega-3 rich Fish Oil capsules to ones that are proven 47 times more effective for your health …. and for no additional cost!
As you know, leading natural health experts recommend everyone should be taking Fish Oil. The main reason is the Omega 3 antioxidants in it reduce health-killing free radicals in your body.
But this breaking new research proves you should upgrade from your regular fish oil because a new kind works much better. It gives you more of the health benefits you want most – now and in the future.
The news is that Krill Oil has proven far superior to regular Fish Oil for your health. In fact, a recent McGill University study by R.Bunea, M.D., K. Farrah, M.D. and L. Deutsch, M.D. showed:
Good Cholesterol rose 10 times more than with regular fish oil. (HDL 44% vs. 4.2%)
Here are more proven clinical study results …
As you can plainly see, you get a lot more health benefits to make you feel and look your best, relieve your health problems naturally, and help prevent serious illnesses.
You see, the fish or crustracean we use to get our fish oil from is NOT the cheap stuff, but is Krill oil. Krill oil is very different than regular fish oil. If you haven’t heard of Krill before, its because its very hard to get. Krill are small crustaceans found in the Southern Ocean and Antarctic Ocean. The extraction of oil from Krill is a relatively new technology.
Prograde ® EFA Icon Krill Oil is much better for your health than regular Fish Oil for many reasons including …
#1. The antioxidant power is 297 times greater than vitamin A or E, and 47 times greater than regular fish oil! Regular fish oil is very low in antioxidant content. This is measured by the standard ORAC value.
#2. Its most powerful antioxidant effects are produced by astaxanthin which is NOT contained in regular fish oil . It readily crosses the blood-brain barrier, which helps to both protect and stimulate the brain for a better mood, better memory and clearer thinking.
#3. This is important: Krill Oil contains phospholipids which form a microscopic barrier that helps cells filter out toxins and free radical damage that can result in serious illnesses. Regular fish oil does NOT contain this.
#4. It has 500% better absorption by your body than regular fish oil, according to U.S. Government National Institutes Of Health.
#5. There is NO fishy aftertaste or digestion problems. No “fish burps”, or acid reflux that often occur with regular fish oil.
And if all that isn’t enough to get you to upgrade now, get this …
In fact, The FDA and EPA have issued health alerts warning against eating certain fish for young children, women who are pregnant (or may become pregnant) and for nursing mothers. According to the Mercury Policy Project, a 132 pound woman who eats 12 ounces of canned tuna a week could exceed the EPA’s “safe limit” by 350%!
Is farm-raised fish is a healthier option? No. These fish farms use hormones, chemicals and antibiotics so farms can earn more profit, and the fish can still have mercury and poisonous PCBs.
On the other hand, KRILL are tiny deepwater crustaceans at the very bottom of the food chain and completely free of unhealthy toxins and pollution commonly found in regular fish oil.
Want even more proof? Doctors in Japan have already switched their patients from regular fish oil to krill oil. The health benefits reported have been amazing!
Your health and vitality could soon return to a younger state – how you felt 5,
10, or even more years ago!
“Return To Youth” and “Second Youth”
Reported By People Like You!
“Return To Youth” and “Second Youth”
Reported By People Like You!
EFA Icon Krill Oil helps rejuvenate the cells, glands and organs of your body, so they function as if you were much younger … so you look and feel much younger than you do now!
Our Krill Oil contains phospholipids form a microscopic barrier that helps your cells filter out toxins that can result in life-threatening illnesses. They also protect against oxidative stress caused when damaging free-radical molecules break through weakened cell walls.
The EPA and DHA molecules in our Krill Oil are attached to phospholipids, making them more bio-available and better absorbed by the body than other fish oils. And because of Krill’s high phospholipids and antioxidant content, there is no fishy aftertaste. Regular fish oil lacks this phospholipids complex.
It prevents plaque buildup in your arteries. It REDUCED POTENTIAL DEADLY FAT IN AND AROUND THE HEART REGION 21 times more than regular fish oil!
And if you have high blood sugar, it has been shown to reduce levels of a compound in the blood linked to heart disease. The peer-reviewed Nutrition, Metabolism and Cardiovascular Diseases reported a daily supplement cut levels of harmful homocysteine by 22 per cent, compared to less than 1 per cent in the placebo group!
Reduces Symptoms Of PMS For Women
This was a double-blind, randomized clinical trial reported in the journal Alternative Medicine Review.
This can mean less or NO MORE IRRITABILITY, MOODINESS, BLOATING, breast tenderness or FATIGUE.
EASIER WEIGHT LOSS!
“Lower Body Weight, Smaller Stomach, Lower Hip Size”!
The result: faster and easier weight loss because you will be less hungry all the time!
The study showed people experience a feeling of fullness for longer. This was true even hours after eating meals!
Improves Memory, Thinking, Mood
and Prevents Mental Decline!
In another study published in the Archives Of Neurology, those who consumed enough had 60% less risk of memory problems.
It helps with the generation of new nerve tissue in the brain, something that no one ever dreamed possible until now! This is why it works so well for improving mental cognition --- and preventing mental decline.
Results of clinical trials suggest the antioxidant Astaxanthin in our supplement works to prevent eyestrain and eye fatigue!
Dr. Mary Boesche, Professor of Ophthalmology and Visual Sciences at the University of Utah School of Medicine, notes: “In randomized, placebo-controlled studies, symptoms of eyestrain decreased in the subjects who took astaxanthin supplements.”
An Italian study showed Astaxanthin can actually improve visual function in patients who are in the early stages of age-related macular degeneration.
Now … You Get A Much More Effective Source Of Omega- 3’s… with 47 Times More Antioxidant Power To Relieve Your Health Problems and Feel Your Best … For about THE SAME COST as if you bought regular fish oil!
Use this code ICON25 for 25% off and if you need any help with an exercise program don't hesitate to contact me.
28 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself
Do you try to make things "perfect" but stop shy of accomplishing the task only to find out it really didn't matter? We worry about too many things, about how clean the house has to be when you live with slobs. We worry about how our lawn looks next to the neighbor with the perfectly green lawn. We worry about how our hair looks when we walk out the door only to find its pouring down rain. I have daughters that tell me anytime I have come over to their house; oh don't mind the mess and then go on to make reasons why it isn't clean. I don't care, I was there to see them not to critique their house cleaning abilities. Do you clean your house before the maid shows up? Are you a worry wart? It really is true that most things we worry about doesn't really matter next week, next month or next year. WM of PBC
Start concentrating on the things you can control. – You can’t change everything, but you can always change something. Wasting your time, talent and emotional energy on things that are beyond your control is a recipe for frustration, misery and stagnation. Invest your energy in the things you can control, and act on them now.
First thing that comes to mind on this point is your kids bedroom. If you find you are always yelling and getting upset at your kids mess in their room, is it really worth the stress? You can keep trying to get them to clean it, but really they are the one's that live in it. You can have a family gathering and make up some rules about the public places in the house being clean, but maybe just letting them have a little responsibility will get them to clean it up a little. Think about the things you spend quite a bit of time complaining about, pick your battles and leave a little for someone to pick. It will lighten you day and your stress level. WM of PBC
Thursday, February 9, 2012
Life isn't fair, but its still good.
Sometimes it is so much easier for us (me) to get you through a situation and take a look at it from everyone's perspective and still get into the same situation myself and not see it (at least until I have taken a step back or someone has pointed it out to me).
Remember things will happen, good and bad, always. How can we handle the ups and downs equally as well? Think about what triggers your bad reaction to something? Is it something from your past that you haven't dealt with or even realize it is an issue? Do you find you react the same way from the same type of incident?
Does the situation get away from you pretty quickly or can you take a step back, assess how you may be reacting and what you may do to change things up a little and bring the intensity level back down.
Life isn't fair, but it's still good.
If you find you are facing challenges and need help, don't hesitate to contact me.
Wednesday, February 8, 2012
Learn to say NO
NO is easily said by others, but how often do you actually say it and mean it yourself except when you say it to the dog? I am talking about women and what we put ourselves through on a daily basis. We can wake everyone up in the morning, make breakfast, send the kids off to school, spouse off to work, put ourselves together and off we go. If you are a business owner then that adds a completely different set of to do lists to your day.
Do you feel like you are over committing yourself? When I talk with clients or prospective clients about their obligations, I often hear them talk about what they do for everyone else except themselves. Why do we as a women especially, believe we cannot say NO? It's a simple two letter word. If there is an occasion that we do say NO to someone we feel we must have a whole laundry list of reasons why we said NO.
When I ask someone why they can't say NO, they respond with oh its ok, I can squeeze it in or that would be rude or I don't have the time but I will figure it out. If you find you are stressed out and unable to get the important things in life done in your day, you need to figure out your way of saying NO to the things that just won't matter.
What women tend to do instead is say YES to all who ask them and then put off taking care of themselves because they just can't fit themselves into their day. Does that sound like you? Or do you know someone like that, always complaining about their busy lives and how stressed out they are, but never taking the chance to change.
Try this; say NO, then try it again, say NO, keep doing that until it flows out of your mouth smoothly. It really is that easy.
Mini Breakfast Quiche
I am going to make these up, 24 at a time and can freeze them, so breakfast or early morning snack will be so much easier.
27 of 30 Things to Stop Doing To Yourself and Start Doing For Yourself
Creating positive, long lasting, authentic relationships is an amazing thing to be a part of. How can you make just one of your relationships more important? Don't worry if the person is immediately receptive, sometimes it takes time for it to sink in. Having a few quality people in your life instead of alot of energy zappers can change your life tremendously. WM of PBC
Start actively nurturing your most important relationships. – Bring real, honest joy into your life and the lives of those you love by simply telling them how much they mean to you on a regular basis. You can’t be everything to everyone, but you can be everything to a few people. Decide who these people are in your life and treat them like royalty. Remember, you don’t need a certain number of friends, just a number of friends you can be certain of.
Try this simple experiment everyday for a week. Smile and ask (how are you?) to everyone person you come into contact with. If you need to practice, talk to your dogs or cats, they will love the attention and respond back, but they won't laugh at you. Watch how people respond and even better, how you start to really feel it and show it in your voice by the end of the week. Sometimes people are kind of surprised that you asked, but be ready for their answer and if its not a positive one, tell them to have a better rest of their day. Showing that you listened may be the turning point in their day. WM of PBC
Tuesday, February 7, 2012
2 Bike Handling Skills You Should Know
Great article here from active.com
Bike handling skills are something that every cyclist, including the pros, can always improve. Nobody likes crashing and while certain accidents are almost unavoidable, improving your skills on the bike can vastly increase your chances of staying upright.
Most recreational cyclists will never approach the skills of the best pros: The top riders can put on their rain jacket in a downpour and go through hairpins in the Alps with no hands on the bars. Some of us mortals may be able to accomplish that feat on a straight, smooth road, but the big boys have to be able to put on a jacket in any situation.
There are a couple of skills that we can all learn, both of which come in handy multiple times during a single ride.
So whenever you need to take one hand off the bars, before doing so, move your other hand as close to the stem as possible. You will have much more control over your bike and be a much safer rider on the road.
Balance is very important in bicycling, especially when you take one hand off the handlebars or look the other way. If you haven't been on a bike in awhile and your balance sucks, I can help you get into better shape. You don't want to feel like a weekend warrior and go back to work on Monday not being able to move.
Bicycling can involve the whole body, but you really feel it in your legs. Building up your leg muscles and working on the endurance will also help tremendously in how you actually enjoy the ride. I can create a workout program that you can do at home if you don't want to work with a trainer and you can start it now so you are ready for the riding season.
Bike handling skills are something that every cyclist, including the pros, can always improve. Nobody likes crashing and while certain accidents are almost unavoidable, improving your skills on the bike can vastly increase your chances of staying upright.
Most recreational cyclists will never approach the skills of the best pros: The top riders can put on their rain jacket in a downpour and go through hairpins in the Alps with no hands on the bars. Some of us mortals may be able to accomplish that feat on a straight, smooth road, but the big boys have to be able to put on a jacket in any situation.
There are a couple of skills that we can all learn, both of which come in handy multiple times during a single ride.
Hand Placement - One of the most basic skills pertains too hand placement on the handlebars. Not everyone likes to have their hands in exactly the same position, but the key component, which is the same wherever you place your hands, is that they need to be locked in some way to the handlebars.
Placing your hands on top of the handlebars without locking them in place with your thumbs is just asking for trouble. One small bump in the road could cause your hands to come flying off the bars, and a crash is almost 100 percent guaranteed. We have opposing thumbs; use them to keep your hands securely fastened to the handlebars.
That doesn't mean you need to have a death grip mentality. Holding on too hard causes fatigue and transmits road shock to your upper body. Make sure your thumbs are loosely opposing your fingers so that if a bump is encountered, your hands don't come flying off the bars.Riding One-Handed - Another tip from the pros makes your bike more stable when drinking from your water bottle or taking an on-the-bike photo. Before you reach for your bottle or grab your camera out of your jersey pocket, move your other hand as close to the stem as possible and grab the handlebars there. Moving the contact point toward the center of your handlebars gives you more control over steering the bike and helps you maintain control should you hit a bump or other irregularity in the road.
The key here is to minimize movement in your upper body. If you look over your shoulder to take a picture of all the buddies you dropped on the last climb, it's more likely you will stay in control. Remember, when riding in a group, going forward in a straight line is good.So whenever you need to take one hand off the bars, before doing so, move your other hand as close to the stem as possible. You will have much more control over your bike and be a much safer rider on the road.
Balance is very important in bicycling, especially when you take one hand off the handlebars or look the other way. If you haven't been on a bike in awhile and your balance sucks, I can help you get into better shape. You don't want to feel like a weekend warrior and go back to work on Monday not being able to move.
Bicycling can involve the whole body, but you really feel it in your legs. Building up your leg muscles and working on the endurance will also help tremendously in how you actually enjoy the ride. I can create a workout program that you can do at home if you don't want to work with a trainer and you can start it now so you are ready for the riding season.
Monday, February 6, 2012
Fiscal Fitness
Did you think about joining a gym on January 1st? Did you actually follow through on your thought? Are you going to the gym on a regular basis and working out 2-3 times a week? If you haven't yet joined a gym, don't do it if you are not going to change your habits and get your monies worth. If you are thinking about it, see if they offer a per visit plan. Despite good intentions, most people work out only about once a week, if that and overpay with monthly or annual memberships.
What can you do differently to get you on track with a workout program?
What can you do differently to get you on track with a workout program?
- Take your calendar out and make an appointment with yourself 2-3 times a week with a day in between for rest.
- Figure out if you want to work out at home or at a gym and not only what you want but honestly what you will do?
- If you want to work out at home, find a little space that would be comfortable to use.
- Get all your workout clothes together and keep them together, I keep my socks, bras, pants, shirts all together, that way its easy to put on or to put into a bag, no wasting time looking for it.
- Gather up anything you would regard as workout equipment and put it in that space. If you really think about what you may have in your bedroom, the closet, the garage and probably the basement, you may find you have quite a bit of stuff once you gather it into the same space.
- Pick up your phone and ask a neighbor or buddy to workout with you, make it someone who will actually help you achieve your goal, not someone who says; hey lets go out for coffee instead.
- Write down your workout so you can keep track of what you are doing, when you write it down, it helps you figure out what you may be doing right or more importantly what you may be doing wrong.
- If you find you are doing everything else, instead of keeping on track, you may find you need help.
- Hire a professional and do it differently this year.
- If you need professional help and don't like working with others, then private personal training is for you, it doesn't have to be a lifelong commitment, but one that gets you started and keeps you going.
- If you like to work out in a group setting, then Get Fit Small Group personal training is your best bet, you get a certified personal trainer that watches what you do and assures you do it safely, if you already know how to exercise then I am there to cue you into exercising more efficiently.
Sunday, February 5, 2012
I put the "personal" in my services.
Aside from being a great fitness professional and coach the biggest difference maker I have in my business is employing the personal approach. The more personal, the better my business. I listen to you. I hear you. I help you through the vulnerable times. I help you with self esteem issues. I help you realize you are important and you deserve everything you desire. I provide the tools to help you live a healthier lifestyle. You use the tools, you take the chance to make the change, you see results, you succeed.
Our world has become so automated and its hard to find the personal voice or touch these days. Most supermarkets have gone to automated check outs. Every big business tries to direct you to their website instead of interacting and connecting with a human to answer your questions. When you call a business, how many menu options do you have to go through to get a human voice?
And the fitness world is becoming over run with cheap gyms trying to rent you access to their equipment. Boot camps that are a dime a dozen run by trainers that may not even know your name or care if you come or not. All gyms and trainers are not like this, but if everyone went to the gym that paid for a gym membership, you would not be able to get through the doorway. Think about stepping foot in a gym in January after the New Year.
Working on your self esteem, addictions and respect to take care of you can be a very private, vulnerable journey and confidentiality, caring and understanding is important and a very "personal" thing.
My passion is to be the destination for clients in my area, to be their go to trainer and being personal is my secret weapon. Greeting my clients at the front door and by name is something I enjoy doing. When I ask them how they're doing or how their day was, I truly care about what they have to say.
Sending personal cards, notes, emails and texts often is not as personal but its still a great way to keep in touch. If there is something important going on in their life, I always support them by asking how its going, because the focus is always on the client not me.
Approaching my business this way is why I love what I do, because most of my business comes from word of mouth and forming personal relationships. Relationship networking is important to me. I find its best to form longer term, more authentic relationships is much better than just selling sessions to people that don't truly want to make it a lifestyle change.
If you treat your clients like family and treat your prospects like clients and treat everyone like prospects, success and prosperity will follow.
This is why I put the "personal" in my services.
Our world has become so automated and its hard to find the personal voice or touch these days. Most supermarkets have gone to automated check outs. Every big business tries to direct you to their website instead of interacting and connecting with a human to answer your questions. When you call a business, how many menu options do you have to go through to get a human voice?
And the fitness world is becoming over run with cheap gyms trying to rent you access to their equipment. Boot camps that are a dime a dozen run by trainers that may not even know your name or care if you come or not. All gyms and trainers are not like this, but if everyone went to the gym that paid for a gym membership, you would not be able to get through the doorway. Think about stepping foot in a gym in January after the New Year.
Working on your self esteem, addictions and respect to take care of you can be a very private, vulnerable journey and confidentiality, caring and understanding is important and a very "personal" thing.
My passion is to be the destination for clients in my area, to be their go to trainer and being personal is my secret weapon. Greeting my clients at the front door and by name is something I enjoy doing. When I ask them how they're doing or how their day was, I truly care about what they have to say.
Sending personal cards, notes, emails and texts often is not as personal but its still a great way to keep in touch. If there is something important going on in their life, I always support them by asking how its going, because the focus is always on the client not me.
Approaching my business this way is why I love what I do, because most of my business comes from word of mouth and forming personal relationships. Relationship networking is important to me. I find its best to form longer term, more authentic relationships is much better than just selling sessions to people that don't truly want to make it a lifestyle change.
If you treat your clients like family and treat your prospects like clients and treat everyone like prospects, success and prosperity will follow.
This is why I put the "personal" in my services.
About The Buzz: Healthy Eating On the Go Is Easier Than Ever?
Reposted from Fruits and Veggies More Matters website.
If you find you would rather cook your meals and package them, contact me for more information on my 90 Days to a New You program or my Meal Movement program. Any great eating plan needs to be supplemented with an exercise program.
TheBUZZ Healthy eating on the go is easier than ever?
WHAT THEY’RE SAYING
New products at fast food restaurants and other take-out restaurants have made it easier than ever to stay in line with your health goals.
New products at fast food restaurants and other take-out restaurants have made it easier than ever to stay in line with your health goals.
WHAT WE KNOW
It’s hard to beat the convenience of fast food, which delivers affordable meals that are ready within minutes. But if you aren’t careful, you could eat your entire daily allowances for fat, calories and sodium in a single meal! Over the long run, this can contribute to obesity, high cholesterol, high blood pressure and other serious health issues.Over the past few years, however, many fast food restaurants have revamped their menus, providing more nutritious options. If you are aware of these options, rolling through the drive-thru doesn’t mean your healthy diet has to take a nosedive.
OUR ADVICE
Keep 3 things in mind …
- Fill half your plate with fruits & veggies … always
- Scan menus for healthy options … you’ll find them more and more
- Moderation is they key
Let’s break those down …Fill Half Your Plate with Fruits & Veggies
Remember this simple rule whether you’re eating out or preparing a homemade meal—fill half your plate with fruits and veggies! This will not only cut your total calories, but provide you with the best combination ofvitamins, minerals, and other beneficial compounds that your body needs to maintian energy for your busy life!Scan Menus for Healthy Options
More and more restaurants are providing healthier food options. Take the time to make healthy choices by doing this …
Go for balance. Choose meals that contain a balance of lean proteins (like fish, chicken, or beans), fruits and vegetables (fries and potato chips don’t count as veggies!), and whole grains (like whole wheat bread and brown rice).
Watch portion sizes. The average size of a hamburger in the 1950s was just 1.5 ounces; today, they weigh in at 8 ounces or more! Stick to a regular or junior-size meal or sandwich. Avoid anything labeled as Jumbo, Super Size, Deluxe, Giant or Big Size.Drink water, low-fat milk or 100% juice. Regular sodas and energy drinks contain “empty” calories that you don’t need. (If you don’t want to give up your soda, drink diet soda!)Select lean meat. Stick to lean meats that have been broiled or grilled, not fried. Skip fattening condiments like mayonnaise in favor of veggies or a dash of mustard.Avoid ‘hidden fat’ in bread. Order a sandwich on an English muffin or whole wheat bread, instead of a biscuit or croissant.Eat from the salad bar. Select veggies, beans, and fruit from the salad bar, avoiding (or minimizing) heavy dressings, croutons, cheese and bacon bits.Pizza can be OK. Stick to veggie pizza (red sauce) without meat toppings or extra cheese. And add a side salad!Choose fruit. Look for fruit on the menu for side dishes and snacks.Moderation is the Key
An occasional high-fat meal from a fast food joint is OK. But if you find yourself eating it on a regular basis, it may be time to put your health first. Check out a few sample 2,000 calorie menus that you can use for a day on the go!
If you find you would rather cook your meals and package them, contact me for more information on my 90 Days to a New You program or my Meal Movement program. Any great eating plan needs to be supplemented with an exercise program.
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