Let the heat wave begin! Bring on the days - when we’re not at work - that will be full of sun, fun and even sand (if we’re lucky). I love the cookouts, the parties, the whole nine yards. BUT, in order to stay bikini-ready, I have needed to do some healthy food finding.
Burgers off the barbie, as much as I love them, may not be a great idea day in and day out. On my search for fun recipes, I came upon one for a strawberry salad! Not only is it light, fresh and healthy, but it’s also just the right amount of sweet we are looking for - be it for a mid-week pick-me-up lunch at work or for a fun dish to serve at a summer cookout!
photo from ericsgourmet.com
3 cups of mixed greens
1/2 of a cucumber sliced
1/2 cup of strawberries sliced
1/2 cup of blueberries
1/2 cup of walnuts and/or almonds
Goat cheese (or another cheese of your preference)
Fresh lemon or juice
Directions: Add the mixed greens, sliced avocado, cucumber, strawberries and blueberries into a large bowl. Throw the nuts of your choice in, drizzle the olive oil, the lemon and a few dashes of the salt. Toss and mix it up until everything is blended together for the most part. Top with the crumbled cheese and enjoy!!
It serves two at this portion - Perfect for a fresh meal date or sharing with a roommate going to work for the day as well!
With the Academy Awards this week, I was inspired to look back on the trendiest foods from this year and spotlight one that I felt worthy of acclaim for its excellence.
In my reflection, only one item came to mind- an item that has swept the nation with its nutritional benefits, versatility, and consumer satisfaction.
And the award goes to…
A fast favorite for weight loss plans and healthy eating fanatics, plain greek yogurt is the hottest thing to come from Greece since Maria Menunous.
So what makes this seemingly boring item so great?
Nutrition Breakdown of 0% fat Greek Yogurt
-averages 17-23 g of protein per serving
According to Jenny Norgaard RD, protein takes longer to digest than carboyhrates and has been found to boost satiety
-low in sugar and carbohydrates
7 oz. of plain Greek yogurt has only 8 g of sugar compared to the 17g per 7 oz.’s that traditional yogurt has
- low in calories
1 cup of 0% fat plain greek yogurt has only 130 calories
-packed with probiotics
Probiotics also known as “good bacteria”, offer certain health benefits. According to Keri Glassman RD, probiotics can increase beneficial bacteria in your digestive tract, boost the bodies immunity by stimulating infection-fighting cells, and inhibit the growth of other harmful bacteria.
-full of vitamins
potassium, zinc, vitamin B6, vitamin B12
Versatility in Meals
-Swap yogurt for mayonnaise and caloric spreads
use in your favorite tuna, chicken, or egg salad to cut calories, fat, and add healthy probiotics and protein!
mix greek yogurt with mashed avocado or spicy mustard to make a tasty spread for a sandwich or wrap
-Swap for sour cream
mix with lime and cilantro and top on tacos
use in your favorite party dips
use as a topper for chili or any other favorite soup
skip the high sugar and simple carb banana for smoothie bulk! Use greek yogurt to thicken and provide creaminess to the start of your day
Enjoy the creaminess of ranch, ceaser, and blue cheese dressing, but dreading the extra calories? Keep those familiar flavors without adding fat by making greek yogurt the base of your dressing.
use as a marinade for your favorite protein!
Greek Chicken Kabobs
adapted from principlenutrition.com
10 oz 0% or 2 %Greek Yogurt
2 large cloves garlic
1 T fresh chopped oregano
Juice of 1/2 lemon
4 chicken breasts, cubed 1 1/2 in. X 1 1/2 in.
Mix yogurt, garlic, lemon juice, oregano, salt, and pepper in a large bowl
Mix cubed raw chicken thoroughly into the yogurt mixture, cover, and allow to marinade for 1 hour in the refrigerator
Preheat broiler. Thread pieces of chicken on to the skewers. Cook under the broiler for 15-20 mins while occasionally brushing the skewers with the left over marinade to maintain moistness.
After 15-20 mins, remove from the oven and allow to rest for 3 minutes.
Serve with a watermelon and feta salad, orzo pasta, or over a bed of mixed greens!
-Add Creaminess to pasta
Pasta with Zucchini, Tomatoes and Creamy Lemon-Yogurt Sauce
Adapted from Jillian Michaels “The Master Your Metabolism Cookbook”
8 oz. whole wheat spaghetti or linguini
1/2 cup nonfat plain Greek yogurt
1/4 cup grated parmesan cheese
1 tsp. grated lemon zest
1/4 tsp. salt
1/4 tsp. ground black pepper
3 medium zucchini, cut into strips (3/4 in wide and 3 in long)
2 garlic cloves thinly sliced
1/2 pint grape tomatoes
1/2 juice of a lemon (optional )
Bring a large pot of water to a boil; add the pasta, and cook according to package directions. Before draining, reserve 1/4 cup of the cooking water for later. Drain the pasta and set aside.
In a large bowl stir together the yogurt, parmesan, lemon zest, lemon juice, and salt and pepper. Set aside.
In a large skillet, heat the olive oil over medium-high heat. Add the zucchini, and cook until just wilted and tender.
Push the zucchini to one side of the skillet; add the sliced garlic and cook for 15-30 seconds.
Mix the garlic into the zucchini.
Stir in the tomatoes and cook until softened, about two minutes. Transfer the zucchini to the yogurt mixture and stir until combined.
Add the drained linguine and toss gently to combine.
Add the reserved pasta cooking water a tablespoon at a time, if necessary to thin.
Serve with freshly grated parmesan cheese
I encourage you to think outside the breakfast bowl and take advantage of the various roles Greek yogurt can play in your lunch and dinner meal times. Give the creamy goodness and shot and allow the oscar worthy yogurt to transform some of your favorite dishes into guilt-free and wholesome meals.
Last week we did a blog edition on how to exfoliate your face for healthier and rejuvenated skin. This week, we are going to do the opposite, and fill you in on the top 10 worst things to do for your skin. You’ll be surprised at some of the daily things you do that are eating away at your complexion!
1. Not drinking enough water - Water keeps your skin hydrated and healthy. Dehydrated skin is thin and easily retains wrinkles.
2. Smoking - Smoking not only causes wrinkles, but it also causes the color of your skin to tinge a different color. Also, it increases your risk of skin cancer.
3. Constantly touching your face - The oil, dirt, and bacteria from your hands will end up on your face causing acne breakouts.
4. Tanning beds - The power of the tanning beds will burn your skin and severely increase your chances of gaining sun spots, wrinkles, and skin cancer.
5. Antibacterial Soap - This soap may be good for killing bacteria, but is much too harsh on your face. Try to only use protective cleansers when washing your face.
6. Picking popping or squeezing - Picking at pimples, moles, scabs, and insect bites (gross, but its the truth), will only lead to scarring and worsening of what is already there. Try to break the habit of having to touch blemishes.
7. Not getting enough sleep - Your skin repairs itself while you are asleep. This is why most skin care products are supposed to be applied at night.
8. Not getting enough exercise - Without exercise, you have more stress which wears out your complexion, and you don’t get the necessary oxygen and nutrients that you need.
9. Don’t use makeup as sun protection - You need to wear sunscreen to prevent skin damage and future wrinkles. Makeup is not enough, and coating it on will only make your skin worse by clogging your pores.
10. Don’t overuse anti-aging products or face cleansers - You never want too much of a good thing. Over use of cleansers and anti-aging will either dry out your face (cleanser) or clog your pores and make you acquire acne (anti-aging). Use in moderation!
Give your skin a fighting chance and try to reduce your bad habits!
The controversy over the health benefits of avocados has been a long debated topic. Let’s clarify the question, ”to avocado” or “not to avocado?”
- Avocados help you maintain a healthy heart by giving you doses of vitamin B6 and folic acid. It also contains Vitamin E and monounsaturated fat.
- They help lower cholesterol because they are rich in a compound called beta-sitosterol.
- Avacados contains anti-inflammatory properties because of its polyphenols and flavanoids
- They increase eye health because they are an excellent source of carotenoid lutein, which helps fight off macular degeneration and cataracts.
-Avocado oil is also included in many cosmetics because of its ability to nourish skin and make skin shine. DIY Tip: If you are battling super dry skin this winter, try scooping out an avocado, squeezing a little bit of lemon in it, and using it as a face mask for 15 minutes.
-They have anti-aging properties, fight free-radicals, cure bad breath, protect against cancer, and may also be linked with increasing nutrient absorption.
Why Not Avocados?
-Avocados are not the food to eat if you’re trying to lose weight or get that 6-pack for spring break. Unfortunately, avocados are very high in sugars and saturated fat.
-It is known as a healthy way for people to gain weight.
Health experts have said that the benefits outweigh the negatives when it comes to avocados. Yes, they should be eaten in proportion, but they should also be something to include in your weekly diet. Eating avocados every other day will not be harmful because the fat content is all healthy fats.
Avocados are extremely tasty and go great with sandwiches, salads, and taste amazing when made into GUACAMOLE!
Some of us may be tired of not getting the “wow” results we hoped for with the start of a new workout. Maybe its time to amp up a regular routine by incorporating some work out enhancers that can refocus your workout drive while targeting your body’s hard to reach trouble spots.
The invention that all water lovers have been waiting for, BRITA water bottles!
-Yes, the water bottles are filtered the way the BRITA pitchers you keep in your fridge are! If you have a BRITA pitcher, then you know how great tasting and refreshing your water can be, and now you can have it in a water bottle.
-The BRITA water bottle can replace your usage of 300 plastic water bottles which will not only be more convenient but also save you money and a trip to the recycling.
-The bottles are BPA free, they reduce chlorine in taste and odor, and you can wash them in the dishwasher. They also leave a good amount of fluoride that is beneficial to your health.
-The BRITA technology is incorporated into the bottle cover so that with every drink, the water flows through the filter and straight into your mouth. It is an awesome invention that you can buy for under $10.
If you are trying to eat healthier but struggling to fight those chocolate cravings, studies show that contrary to popular diet advice, it might be best to give into those urges..
According to to Janet Polivy Ph.D, when you cut something out of your diet you’re more likely to overeat it when you do encounter it.
Trying to avoid a pig out?
Joan Salge Blake, RD and nutrition professor at Boston University claims the trick to avoiding overindulgence is to make those occasional bites truly satisfying so you don’t go back for more. If you’re craving chocolate eat fabulous chocolate, savor the flavor, and crush that craving!
Indulge the right way with treats custom to your liking. Let your sweet tooth’s satisfaction guide you to create a personalized treat that allows you to incorporate both superfoods and your favorite falvors.
Chocolate Bark Base
adapted from Bon Appetit
8 oz bittersweet chocoalte (at least 70% cacao) broken into pieces
Place chocolate in a microwave safe bowl and microwave at 50 percent power for one minute. Stir; continue cooking in 30 second bursts stirring after each until chocolate is melted.
Pour melted chocolate on to parchment paper-lined baking sheet; smooth out into a thin even layer (it will not cover the entire sheet pan). Evenly sprinkle with customized 1/4-3/4 cup customized topping mixture.
Let stand at room temperature until set, two hours or more. Break into eight pieces (chocolate may be soft depending on brand used)
Store airtight in refrigerator to maintain freshness.
adapted from Bon Appetit
1/4 cup raw shelled pumpkin seeds (pepitas) toasted
two T hemp seeds
two T sesame seeds
1/4 teaspoon flaky sea salt
adapted from Fine Cooking
one T minced candied ginger
3/4 cup fresh pomegranate seeds
1/4 teaspoon sea salt
adapted from SELF
1/2 cup whole raw almonds toasted
1/2 tsp vanilla (mix in to melted chocolate)
1/4 cup tart cherrys
1/4 cup raw pistachios toasted
1/2 cup desiccated coconut toasted
1/4 cup dried cranberries
White chocolate drizzle (optional)
With these subtle adds you can boost the fiber and nutrients in your sweet satisfying treat.
Give up depriving yourself and try the new way to indulge in your guilty pleasures with out the guilt.
Something we all struggle with on at least a week to week basis is that morning rush. It’s hard to even remember sometimes how you got from bed and to class/work— it went that fast. For most of us the last thing that crosses our minds is breakfast when we are in a hurry to get to that Monday morning class.
We can all agree that it’s hard to get a good breakfast in sometimes. But, we need to realize it is much easier than we think. We can kick start our metabolism, conquer those mid-morning munchies, and keep up our immune systems even - by feeding ourselves something before lunchtime.
Products by Special K , make it SO easy to get a quick, healthy, and yummy breakfast in. Whether it’s on-the-go or if you have time to sit down for a bowl of cereal. They also place a lot of emphasis on fruits. We all know how important they are to our daily diet.
Here are some of my favorite products from Special K, give them a try & visit their website for more recipes.www.specialk.com
The perfect breakfast bar!
Protein water - only 50 calories! Healthy & Refreshing too
Who doesn’t like waffles? Special K has come out with 80 cal waffles - definite must try!
Last but not least, I take these little guys with me all the time. They’re perfect to throw in your purse and munch on walking to class in the morning. .
Remember, breakfast is one of the most importantupkeeps you can do for yourself - don’t skip out! With breakfast options like these, why would you? Happy UPkeep!
It is the Ancient Superfood of the Aztecsrediscovered! Every scoop is packed to the brim with vitamins and nutrients that are vital to your overall health and well-being.
You can take a scoop of MILA and add it to absolutely anything; smoothies, orange juice, soup, ceral, etc. Then just sit back and begin to feel the effects! MILA is made up of Chia seeds and is 100% natural.
The Miracle Seed is loaded with Omega-3’s, Fiber, Antioxidants, and other necessary nutrients. The benefits are immediate and have been shown to reduce (and reduce the effects of) cholesterol, high blood pressure, constipation, menopause, prostate cancer, heart disease, osteoporosis, and is supposed to increase weight loss.
It has been agreed upon by the American Medical Association, Web MD, and the American Heart Association that the ingredients of MILA are supposed to better your health.
People who have tried MILA have raved about the effects ranging from more energy to stronger nails.
Here is a simple recipe to add MILA to for a great morning boost.
We all know that besides the holidays, the best part about winter is the wardrobe expansion.
The frigid temperatures make the best excuse to go out and get the most fabulous winter apparel and accessories.Not only will it fulfill our shopping cravings, but it will also keep us warm and healthy for the beginning of the spring semester.
By keeping warm your immune system gets to function at a normal rate which in turn protects you from viruses that are easily acquired when the immune system is busy fighting off the cold temperature.
Here are some fun cold weather fashion items that will Up Keep your winter wardrobe as well as your overall health!
Infinity Scarves are cute, comfortable, and don’t come with the fuss that a normal scarve brings. Infinity scarves are easy to wear and don’t need to be adjusted every time you move around. Scarves are great for cold temps because they keep that unprotected gap from your shoulders to your chin warm, which in below 30 weather will be greatly appreciated.
Trench coats keep your body insulated in a fashionable and chic way. Insulated trench coats like the one above are great for spending long amounts of time outdoors and will allow for you to wear less layers underneath. The coat’s material also acts as a windbreaker protecting from multiple types of harsh weather. Coats like this go great with leggings or jeans.
Loose Turtle Neck Sweater
Loose turtle neck shirts are in style, comfortable, and warm. They don’t have the scratchy feeling that comes with tight necked turtle neck shirts and they are great for all occasions.
It may seem like its hard to mix it up and have an expanded wardrobe during the winter but leggings make it easy to bring color and pattern to contrast with the drab weather. Leggings can also be surprisingly warm depending on their material make up, and great to go with a turtle neck and trench coat.
We sometimes over look these little guys when it comes to finding healthy foods to include in our diet. Blueberries are actually very low in saturated fat, cholesterol, and sodium, helping us cut down on stress, blood pressure, clogged arteries, etc. They are also a good source of dietary fiber, Vitamin C (which is awesome for fighting off this upcoming flu season), Vitamin K (which helps our liver do it’s job), and Manganese (which is great for healthy bones). Here are some GREAT recipes to up the blueberry dosage in your life.
Baked Blueberry Oatmeal
-Bake once & have breakfast for the rest of the week! Just warm it up before each serving. Perfect for back to school quick meals before classes.
If you are looking to kick-start a healthier 2013 look no further than your stove top. Without excessive cooking or breaking the bank at the health food store, you can encourage cleaner eating this year by experimenting with a dish that packs a powerful punch of healthy diet essentials.
With easy one time preparations, these one pot wonders can feed you comforting bowls of goodness throughout a busy school or work the week.
But why choose soup for getting back on track?
1. To Fill up
Hunger is a big part of your desire to eat. If you’re not satiated, hunger can become a serious obstacle in weight control. Warm soups that are hearty with produce, sustaining ingredients, and comforting flavors can help to not only fill you up, but leave you satisfied. Choose soup recipes that encourage satiation by incorporating ingredients high in fiber, protein, and vegetables with a high water content. By using an array of produce, beans, whole grains, and lean proteins you will add weight and volume to your meal without adding many calories.
2. To Prevent Overeating
In a study coauthored by Barbara J. Rolls PhD, results showed that consuming soup significantly reduced participants meal intake and total meal calorie intake by 20% . Eating hot soup as a first course can help extend your meal, giving your body a more adequate time to register fullness. With the additional meal time, you are more likely to be aware as you fill up and therefore avoid consuming excess calories.
BEWARE of hidden calories in restaurant soups! Soups that are cream based, simple carb laden, and bacon topped can set you back 500 calories. Ask your server how the soup is prepared and lean toward options are that broth based or protein packed like black bean soup, turkey chili, or italian wedding. To avoid the restaurant soup dilemma all together, test this method yourself at home by enjoying a light homemade soup before your main dish.
Broth based and vegetable pack soups can aid in hydration because they are mainly composed of water. Consuming soup has been found to help restore the necessary water balance that helps keep blood pressure and salt content under control.
All too commonly the brain confuses thirst with hunger. By hydrating you more than other foods can, soup may help to satisfy your body’s need for fluid that may otherwise be mistaken for hunger; resulting in consuming less calories.
4.To pack nutrients!
Having a hard time getting in those 3-5 servings of vegetables? Soups act as an amazing vehicle for nutrient dense veggies, lean protein, beans, ancient grains, and even good fats! Use a soup recipe to incorporate unfamiliar super foods like chia seed, spelt, spiralina, coconut oil, and turmeric and other spices into a familiar and comforting dish.
-Sweet Potato Black Bean, Red Quinoa Soup
adapted from OhSheGlows.com
1 cup uncooked red quinoa, rinsed and drained
1/2 tbsp coconut oil (or other oil)
3 garlic cloves, minced
2 cup diced sweet onion (about 1/2 large)
1 jalapeno, seeded if preferred and diced
1 green pepper
2 cups chopped spinach or kale leaves
1 large sweet potato, peeled and chopped (about 2.5-3 cups)
1.5 tsp ground cumin
1/4 tsp cayenne pepper (or red pepper flakes)
1 tsp chili powder
1/2 tsp ground coriander
5 cups vegetable broth
1.5 cups cooked black beans (one (15-oz) can rinsed and drained)
1/2 tsp celtic sea salt or kosher
black pepper, to taste
1 14.5 oz can diced tomatoes (optional)
In a medium-sized pot, add quinoa along with 1.5 cups water. Bring to a boil, reduce heat to medium, and cover with a tight fitting lid. Simmer covered for about 17 minutes or until the water is absorbed and quinoa is fluffy. Remove from heat, fluff with fork, and keep it covered until ready to use.
Meanwhile, heat oil in a large wok or pot. Add garlic and onion and sauté for a few minutes over medium heat. Season with salt and pepper. Now add in the jalapeno and sweet potato and sauté for 5-7 minutes more.
Stir in the cumin, chili powder, coriander, tomatoes (optional) and broth. Bring to a boil and then reduce heat to medium and simmer for about 18-20 minutes uncovered, or until the potatoes are tender.
Just before serving, stir in the cooked quinoa, drained and rinsed black beans, cayenne, and spinach or kale. Season with salt and pepper to taste, adding more spice if desired.
Garnish soup with corn tortilla chips and chopped avocado that has been tossed with fresh cilantro and lime juice.
French Lentil Soup with Parsnip’s, Apple, and Kale
Adapted from buenovida.com
2 Tablespoons olive oil
1 wholeOnion, Chopped
2 clovesGarlic, Chopped
1.5 cupParsnips, Chopped
½ teaspoons Celtic Sea Salt or kosher salt
¼ teaspoonsBlack Pepper
1 quart low sodium Vegetable Broth
1.5 cupFrench Green Lentils
1 cupApple, Chopped
1-2 TablespoonsFresh Thyme Leaves
1 bunch kale, Chopped
In a large pot, heat 2 tablespoons oil over medium high heat. Add onion and garlic, and saute until golden, about 3 minutes.
Stir in parsnips, salt and black pepper, and saute for about 5 minutes longer.
Add broth, water, lentils and apples. Bring to a simmer, then partially cover the pot. Allow soup to simmer 30–35 minutes. Taste, and add salt if necessary.
Using a blender, puree half of the soup, then add back to the pot. Soup should be somewhat chunky. Add fresh thyme leaves and chopped kale.
Cover and gently reheat to wilt the kale and meld the flavors.
To save time, make a couple of different soups at once and freeze their contents into individual reheat-able containers. This way, your delicious and healthy homemade soups will be ready to eat at your convenience. By simply placing your serving of soup in the refrigerator when you get up in the morning, by lunch or dinner it will be defrosted enough to reheat and enjoy!
Okay, as cliche as resolutions may be for some people, especially the infamous “I want to get in shape” resolution, a little shaping up never hurt anyone. If you really want to improve yourself, set specific goals. Write them out. Mark them down in your agenda. Plug them into your iPhone. The more specific you make them, the easier you will be able to achieve them!
We all know why Cameron Diaz is a part of this post….
If we had arms like that, we’d be set. Cameron is a big fan of alternating cardio in with strength and muscle training. If you want to lose weight, this is the best way to go. Her trainer has her do a mixture of plyometrics for a cardio burst like plank pushups, bicep curls, and tricep dips, alternating with sprints on the treadmill.
Women’s Health showed a cool program that also gives you workout plans specifically designed for your body type! Look around and try what you like. It’s a brand new year. We can start it however we want.
Below I have included my plan for the new year. Having torn my ACL and just now getting back into the workout world after graduating from physical therapy, I am trying to do a lot of muscle toning and get my stamina back up with cardio.
Try it out if you are having trouble coming up with one and are trying to get ready for that spring break bod. It’s never too soon.
25 minutes on the elliptical (mid to high level of resistance)
10 minutes on the bike (high resistance)
Abs & Core:
30 regular crunches
40 bicycle crunches (complete in 2 different increments if needed)
10 start out laying on back, from the hips down tilt to left & crunch straight up
10 start out laying on back, from the hips down tilt to right & crunch straight up
10 leg tosses, have partner (if you can get one) throw your legs downwards and you try to hold/control your legs up just as they are about to hit the ground, practicing resistance & strength of core
5 planks (hold each plank for 1 minute)
Swim 10 laps in pool (if you have one at your gym)
Walk/jog 1 mile
And you’re done! Do it everyday & results will follow!
Tis the season for resolutions. If you are looking for one involving physical upKeep, here’s a perfect workout plan to try out! Bonus, you will feel and look better too. Good luck & Happy New Year!
What better time to dance than during the holiday season? My inspiration for this post was actually quite close to my heart. In my household, we dance.
I grew up dancing around the kitchen while making dinner or during dreary days stuck inside. However, we especially like to dance when the holiday season rolls around. Whether it’s to Michael Buble or some old school celtic music for our Irish heritage, we dance the night away until we can’t dance anymore.
Board games and small talk can only last for so long. I encourage you to try something new this year if you haven’t already and turn up the music. Dancing can bring people together. Whether you grab your mother, cousin, brother, or family friend, get up and shake it out. Ballroom dancing, conga line, or just napoleon dynamite style - there’s something for everyone.
Let go of those insecurities and release all of the stress built up from the outside world! Turn up the music, take someone’s hand, and dance until you can’t anymore. Have a blessed holiday season from my house to yours. Happy UPkeep!
It’s been an overload of Christmas cookies and heavy holiday meals. The excuse “but it’s the holidays” has been used far too frequently and the third trip to the dessert table has become a party standard, so what can you do post holiday eating?
Don’t let a little holiday weight gain freak you out!
More than 40% of individuals who make exercise and weight loss resolutions across the U.S break them, according to the New York Times.
We don’t want this happening to you Up readers! To avoid unsuccessful efforts, its important to understand that change will not happen over night and getting back in shape isn’t always a quick fix. To avoid breaking resolutions and pushing yourself too hard, try out these helpful tips to segue yourself to a healthier you in 2013.
-Don’t get discouraged by holiday weight gain
If you let yourself believe that you are in too deep to turn around, you may find yourself two months from now trying to shed ten pounds instead of two! Yes you may have overdone it, but its never too late to get back on track. Make a plan and stick to it. Look positively of the future in knowing that the sooner you begin your efforts, the closer you are to reaching your goal.
-Set aside time for exercise
If you schedule your work-outs and exercise regime in advance, you are more likely to follow through with them. Enroll in a series of work out classes where you are held accountable to attend. Once you are in the habit of dedicating your time to excercise, it will be easier to keep fitness momentum into the new year.
-Up your fruit and vegetable intake
You don’t have to cut back on the amount of food you eat to loose weight. Instead fill up on meals packed with fruits and vegetables that are packed with nutrients naturally low in calorie to help kick start your healthy new year. Try making larger servings of prepared fruit and vegetable dishes to store in your fridge and have at easy access through out the week. Try….
tossing cut up fruit and berries together
preparing vegetable packed soups
roasting trays of vegetables (tossing carrots, parsnips, brussels sprouts, and butternut squash with a few tablespoons of olive oil and red onions to make a delicious mix)
-Phase out the excess sugar - but don’t deprive yourself!
Sugar has addictive properties where the more you eat the more you want it. After all the sweets of the holidays, your body has experienced a sugar overload and its natural for cravings to keep coming your way. In effort to transition to a healthier you without crashing and burning, try to gradually eliminate the sweets by replacing them with more natural sweet treats. Try…
dark chocolate covered frozen banana bites
fresh fruit and greek yogurt parfaits
yogurt dipped frozen grapes
homemade dried fruit and nut bars
-Build a support System
See if any of your friends are interested in embarking on this health journey with you! It is much easier to stay motivated if you are surrounded by other people that are interested in achieving similar goals. Having friends along your side can help encourage you along the way and can sometimes make the difference between a successful effort and one that fizzels out over time- grab a friend and get going!