Yoga

Here is a quick yoga workout give it a try.

http://www.prevention.com/fitness/yoga/denise-austins-yoga-
workout.

Have a happy healthy day

Knees

Protect your Knees

http://beta.active.com/articles/the-best-and-worst-exercises-for-bad-knees

Water: Just drink it!

Most of us are not getting enough water.

As the poem goes….

Water, water, every where,

Nor any drop to drink...

...or I just forgot to drink

Take a water bottle along wherever you go. Drink up!! 

The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

For more info on water check out this article:

http://www.mayoclinic.com/health/water/NU00283

Drink some water!!!  

Have a happy healthy day

Week Three

Congratulate yourself for your week two efforts!!  If you “feel” like you failed more than you succeeded, look for those small victories to celebrate.   Celebrate your desire to form healthy habits.   Keep pressing toward the goal of healthy habits.

Reminder:

Healthy eating = breakfast, snack, lunch, snack, dinner (consistent fuel throughout the day).

1200-1500 calories for women = Three 300-400 calorie meals and two 100-150 calorie snacks.

1500-1800 calories for men =Three 400-500 calorie meals and two 100-150 calorie snacks.

Week three exercise:

You are now moving 44 minutes a day and you have added seven more pushups and sit-ups to your routine. This week continue to add one minute of movement and one sit-up and push each day.  Remember, if the sit-ups and pushups get to be too much, break them up into sets (example 50 sit-ups can be broken down into two sets of twenty five).   Plus keep doing your workout video.  Push yourself so you are warmed-up and ready for the SPA.

Have a happy healthy day

Fast food

Given the fast pace we live at, and the convenience of the drive thru, to say "I’m never going to eat fast food" might be a bit unrealistic.  So let’s look at some smart fast food choices. 

 

Subway works for Jared.  But if you’re eating subway you need to choose the low fat meats, say no to the sauces and maybe the cheese. 

Almost all the fast food restaurants offer “healthy” choices but beware not all “healthy” choices are the same.  So make sure you look up the nutritional info on a few of your favorite drive thru’s.  Then you can make an informed choice within the calorie guidelines you have set.

Favorite Foods

Favorite foods can sometimes trigger a bout of overeating.  For me pasta/pizza is the food where portion control is.....not so easy.  I always want just one more bit. 

 

As I have no intention of giving up my favorite foods, let’s explore ways of making our favorites healthier.

Here's a great pizza tip.  Take a whole wheat tortilla place it in the oven for a few minutes to crisp it up.  Spread it with pizza sauce top with your favorite vegetables and a tiny bit of cheese.  Voila!! A health low calorie great tasting pizza.  

What are some of your favorite foods?  Get creative!   Look for ways to cut sugar, carbohydrates or fats to make a healthier version of your favorites.   

Have a Happy Healthy Day 

Checking In

How’s week two going? 

   

Are you keeping your journal?  Have you tried the morning pages?  Are you moving for 37+ minutes and doing the crunches and pushups?  Have you tried an exercise video or two?  Are you developing some healthy eating habits? 

 

I continue to struggle with remembering to eat that mid morning snack. 

A tip for myself today is:  An apple a day keeps the doctor away.

My new mid morning snack habit/ritual will be something apple, today it was half an English muffin with light cream cheese and apple slices topped with cinnamon (yum).