BE A ROLE MODEL FOR EVERYONE

Stay strong and be a wonderful role model for everyone especially your children!  They are watching your every move.  Show them how to maintain a healthy lifestyle from very young to older.  They learn so much from watching you it is unbelievable!  Here are some wonderful, excellent examples for you to be a great influence on your children.

1) Show by example (eat veggies, fruits, whole grains with meals or for snacks)

2) Go food shopping together as a family (let them help with the shopping or grocery list too)

3) Get creative in the kitchen (use cookie cutters or fun shapes to make food)

4) Offer the same foods to everyone (do NOT make separate foods or meals for certain people)

5) Reward with attention, not food (with hugs and kisses instead)

6)  Focus on each other at the table (talk, talk, talk....have a family conversation or daily devotions like we do every dinner)

7) Listen to your child (If they are hungry and it is not a meal time offer a healthy snack and offer choices)

8) Limit screen time and get up and move in some sort of physical activity (allow no more than 2 hours a day on TV or computer)

9)  Encourage physical activity (move together as a family in a fun activity or walk, run, or play with your child)

10) Be a good food role model (try NEW food yourself and describe the texture, taste, and smell AND offer one new food at a time AND at the beginning of the meal when your child is very hungry)!!!

 

ENERGY BOOSTERS TO START THE YEAR OFF RIGHT

Do you feel tired, have no energy, or can't concentrate?  Well it could be what you are putting in your mouth.  Don't forget you need protein, water, and healthy foods to put energy back in your body. Here are some energy boosters to help you gain back that energy and concentration:

1)  Ditch the sugar.
2)  Eat Protein.
3)  Move more.
4)  Drink up.
5)  Follow the rainbow (of fruit and vegetables in color).
6)  Choose the right company.
7)  Hike the Calorie Burn (increase your speed, change the cardio up, etc).

 

TIPS FROM SOME PERSONAL TRAINERS

Every once in awhile (and when I have some free time), I like to turn on NBC and watch the Biggest Loser TV show.  One week in the magazine called Parade, they had a great article with some awesome fitness and nutrition tips from each of the three trainers.  I would like to pass on some of these tips (or temptation busters) to share with each of you, because we (even me) need some helpful tips every once in awhile.  

1) Know your triggers (foods that you can resist).
2) Enlist support.
3) Make smart resolutions.
4) Keep track (journaling).
5) Have a smart snack stash.
6) Don't take weekends off (Work hard).
7) Don't skip meals.
8) Have three meals and two snacks every day.
9) Focus on quality, not quantity.

A GOOD QUOTE TO REMEMBER ~~~ "So many people believe skipping meals promotes weight loss. It's actually the other way around ---- it promotes weight gain."

 

AVOCADO EATING TIP......

 Did you know that eating an avocado every day is very healthy and EXCELLENT for your body?  When I read this article and the facts that went with it I knew some of the great ways avocados are good for you, but learned some new facts too.  My youngest, who is now newly 3, used to eat them by the handful (cut up chunks) and loved them.  He still eats them by not by the handful though, just one at a time.  

 

The avocado is believed to have originated in Puebla, Mexico. The oldest evidence of the avocado was found in a cave in Puebla, Mexico and dates back to around 10,000 BC.
Native to Mexico and Central America, the avocado is classified in the same family as camphor and cinnamon. An avocado is botanically, a large berry that grows on a tree that can reach 6 feet tall. Just like a banana, the avocado ripens 1-2 weeks after being picked.
Avocados are often referred to as the healthiest food due to its impressive nutritional value.
An avocado contains these vitamins and minerals:
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B9
Vitamin C
Vitamin E
Vitamin K
Calcium
Iron
Magnesium
Manganese
Phosphorus
Sodium
Zinc
•An avocado contains more potassium than a banana. Avocados have 14% and a banana contains 10% potassium.
•Folate for your hearts health. Avocados have 23% folate which lowers incidences of heart disease. Vitamin E, monounsaturated fats and glutathione are also good for the heart. Folate can lower the risks of having a stroke.
•Folate is also essential in the prevention of birth defects such as spina bifida and neural tube defect.
•Eating avocados help our body’s absorb 5 times the amount of carotenoids (lycopene and beta carotene).
•Eye Heath- Avocados contain more carotenoid lutein than any other fruit, protecting against macular degeneration and cataracts.
•High in beta-sitosterol, avocados lower bad cholesterol by 22%, raises good cholesterol by 11% and also lowers blood triglycerides by 20%.
•Studies show high oleic acid prevents breast cancer, inhibits tumor growth in prostate cancer and seeks out precancerous and oral cancer cells and destroys them.
•Avocados are high in fiber and will help you feel fuller longer, potentially helping with weight loss. High fiber helps metabolic health and steadies blood sugar.
•Avocado extract paired with soybean oil can reduce the symptoms of arthritis.
•Pholyphenols and flavonoids within avocados have anti inflammatory properties.
•Avocados cleanse the intestines, relieving bad breath.
•Avocado oil greatly nourishes the skin and is a beneficial treatment for psoriasis and other skin irritations.
•Avocados contain an antioxidant called glutathione that prevents heart disease, cancer and slows the signs of aging.
•Glutathione also fights free radicals.
Our blood and cells carry oxygen all throughout our bodies. When we are exposed to environmental pollutants, these toxins change the oxygen in our mitochondria into free radicals, destroying our cells and DNA. This damage creates chronic illnesses. Researchers from the Federation of American Society for Experimental Biology have found glutathione in avocados can be absorbed into our mitochondria and then neutralize the free radicals.

Source LivingTraditionally.com

CLEAN EATING HEALTHY SNACKS

If you are always eating the same, old snacks over and over again and would like to branch out and try new snack items ~~~ here are some ideas to branch out!!  I know sometimes I run out of ideas as well as new idea healthy snack items (including meal items too).  ENJOY and STAY HEALTHY! 

WEEKLY MENU CHALKBOARD

 

Look, What I found that is so cool and it was only $3.00 (Target $1 & $3 bins)!  So instead of my own writing on plain, old fashion white scratch paper, I now can been "cool" and write with chalk on my own MENU fancy chalkboard.  What a neat addition to my kitchen (& my whole family can see it and know what we are having for breakfast, lunch, & dinner)!  They don't even have to ask me anymore (but will see) and they can even help me prepare it if I am too busy!

LOVE finding neat and good deal items! 

 

HEALTHY LIFESTYLE

A healthy lifestyle is not really that complicated and I have a nice little chart to show you that it really is simple! 7 little phrases to help you along your journey and you have a GREAT start! ~~~  WATER, FRUITS, VEGGIES, WALK, SLEEP, LAUGHTER, & ACTION are the keys to a better healthy living!!

YUMMY SMOOTHIES TO START YOUR DAY......

Banana Chocolate Chia Seed

3 cups frozen bananas
1 T cocoa powder
1 T chia seeds
1 1/2 cups milk
1 cup vanilla Greek yogurt
Whipped cream

1) Place all ingredients in a blender and mix until smooth.

Berry Blend Fax

1 cup berries, frozen
1 cup milk
1/2 cup unprepared oats
2 T of flax seed meal or ground flax seed
1/2 cup plain Greek yogurt

1) Place all ingredients in a blender and mix until smooth.

ENJOY A DELICIOUS SMOOTHIE FOR BREAKFAST!! 
   

A WORKOUT CHALLENGE WITHOUT THE GYM.....

I just read a great article about a workout challenge without a gym for the week.  So if you are motivated (which I know you are) why not give this a try.  It might even be fun!! I am going to challenge myself to this one as well.  Who needs all the fees and equipment a gym has when you can handle this workout challenge (or use some of your own workout equipment at home).  

Monday: The Challenge

As the inaugural workout of 2016, this one is sure to challenge you, hence the name. Over the next month you will revisit this workout sporadically to gauge your progress and see how all of your hard work is paying off. So, make sure you record how long it took you to run your mile and complete the workout.
Here’s what you are going to do: First, you’re going to head outside. Always start by warming up for a few minutes. This can be a light jog or a fast-paced walk. Once you're warm, run (or walk, or walk/run, or whatever it takes to finish) until you complete one mile. (This is four laps around a track or you can run with a fitness app to gauge your distance.) Record how long it took.
Next, you're going to do a strength circuit. You'll start with 10 reps of each exercise in the circuit below and then do a 30-second sprint (running outside, or in your living room doing toe taps on a step, high knees in place, running up and down the steps, etc.). After that, you are going to repeat the circuit doing nine reps of each exercise followed by a 30-second sprint, then eight reps followed by a 30-second sprint, and so on until you complete one rep of each exercise and one final sprint.
The Challenge is an assessment of your current level of fitness. Don’t be discouraged if you aren’t exactly where you thought you would be. Think of it as the beginning of a journey to a more fit and healthy you. Good luck!
• Run 1 mile
• Complete the circuit doing the reps as follows: 10-9-8-7-6-5-4-3-2-1
Burpees
Sit-ups
Push-ups
Lunge jumps (do the number of reps indicated on each side)
Lunge row (do the number of reps indicated on each side)
Ski jumpers (do the number of reps indicated on each side)
Tricep dips (do the side of a bench, coffee table or couch)
Complete one 30-second sprint before starting the next set

Tuesday: Cardio for 30 to 60 minutes

Choose any form of cardio you’d like and get going! This can be running, dancing to Beyoncé in front of your mirror, biking — whatever makes you happy. Just make sure to keep going for at least 30 minutes.

Wednesday: Yoga or Pilates

Because Wednesdays call for some zen, are we right? You can either go to a yoga or Pilates class or, if you don’t see yourself making it out of the house, you can opt for an online on-demand yoga class. Pssst: Verge Yoga has tons of online options here or you can find our nice long list of cheap yoga classes around Philly here.

Thursday: Sprint Interval Workout

Today, we’ll spice up cardio day with some intervals. Start by warming up for five to 10 minutes at a light pace, then get ready to start your intervals. Work hard during the sprints, and then take advantage of your recovery before starting to sprint again. Each sprint should be high intensity, so whatever that means for you, go for it! If you're just starting out and your recovery is a slow walk and your sprint is a power walk, awesome. Just try to keep moving during your recovery.

10 second sprint :: 20 second recovery x 10
20 second sprint :: 30 second recovery x 8
30 second sprint :: 40 second recovery x 6
40 second sprint :: 50 second recovery x 4
50 second sprint :: 60 second recovery x 2

Friday: The 60-45-30 Workout

For today’s workout, you’re going to complete the following circuit three times.  For Round 1, you’ll do each exercise for a full minute. In Round 2, you’ll do each exercise for 45 seconds and for Round 3, you’ll do each exercise for 30 seconds. Not too bad, right?
Squats
Push-ups
Alternating lunges
Toe-touch crunch
Upright rows
Hamstring curls on physioball or bridges done on the ground without a ball
Overhead presses 
Lateral lunges (do on both sides)
Tricep dips (on a bench)
Plank

GOOD LUCK TO ALL!!!!

 

 

MORE CHANGES AND NEW INFORMATION COMING IN 2016......

Sorry for the delay in posts, but over the holiday break I have been under the weather (aka sick) and had very little energy between that and traveling for the Christmas holiday.  

This new year of 2016 you will see new recipes for meals and healthy snacks, neat workout plans, and some tips on exercising as well.

Take care and STAY HEALTHY.........!!!