Friday, August 18, 2017

Snack Swaps

Snacking can be an important part of your daily meal choices. Try these simple food swaps to save calories, cut sugar and sodium and shift your focus to whole foods.

Instead of guacamole dip & chips try:
Avocado Toast - Whole grain toast with avocado slices and cracked pepper satisfies the crunchy/creamy cravings.

Instead of dried fruit try:
Fresh Fruit - Dried fruits are healthy snacks but they're calorie dense. Fresh fruit weighs in with less calories and sugar because of it's high water content. 

Instead of dry-roasted peanuts try:
Steamed Edamame - Peanuts are heart-healthy but contain 200 calories per 1/4 cup. Trade for 1/2 cup shelled edamame sprinkled with 1 tsp salt and 1 tsp toasted sesame seeds.

Instead of a bake-shop brownie try:
Cookies and Milk - Big bakery brownies can easily top 300 calories. Two chocolate cream-filled cookies have just 106 calories, leaving room to dunk them in 8 oz. of low-fat milk. The cookies might not pass the "whole foods" test but they can head off cravings in a pinch.

Make wise food choices throughout the day. When you do decide to indulge in a treat, make sure you enjoy it. Healthy body and Healthy mind.

Stay Active, Keep Moving and
Enjoy Your Food

Sunday, August 13, 2017

Ways to Make Exercise Fun #2

Are you intimidated by exercise? You know it's good for you but you can't seem to find time for exercise? Like most activities, exercise gets easier with practice. And you are more likely to stick with something that you enjoy. Make it fun! Today I share five more ways to have fun while working out.


Take classes
Exercising with others is motivating. A new study suggests that any activity which involves moving and socializing helps maintain brain health, too. Check on my blog post from June 10, 2016 for more on how exercising with a group can motivate you.

Buddy Up
No classes near you? Find a workout partner. You'll encourage each other and keep each other accountable. You won't skip a workout if it means letting your buddy down.

Switch Things Up
Do different types of exercise - cardiovascular, strength, flexibility and balance - not only to avoid boredom but to improve overall fitness. Balance training helps prevent falls as you get older. Flexibility helps you nail tougher strength exercises. Strength makes fitness functional.


Switch Up the Format
In addition to the types of exercise, I also like to switch up group classes, buddy workouts and solo exercise. The variety keeps me engaged and motivated as well as giving me time for quiet & reflection.



Set a Goal
Register to run a 5K. Promise to dance at a friend's wedding. Schedule a cycling vacation. Once you have a goal in mind, design a fitness program to help you reach your goal. If you're not sure of which steps to take, ask your trainer for a plan.


Stay Active, Keep Moving and
Enjoy Your Food

Friday, August 4, 2017

Ways to Make Exercise Fun #1

Are you intimidated by exercise? You know it's good for you but you can't seem to find time for it? Like most activities, exercise gets easier with practice. And you are more likely to stick with something that you enjoy. Make it fun!

Start slowly
Aim for 30 minutes of moderate cardio, such as brisk walking, and build from there. If you have an injury or medical condition, check with your doctor first.


Work with a trainer
It's good to understand proper form before jumping into an exercise program. The trainer can demonstrate correct alignment and suggest appropriate exercises for your current level and progressive exercises as you get stronger.


Make it part of your daily routine
Put exercise on your calendar just like you would for any other appointment. Working out at the same time each day means you'll be less likely to miss a session.


Move to music
Music adds to your workout by setting the pace and elevating your mood. Studies have shown that listening to music makes exercise, even high-intensity interval training, seem easier. Check out my blog post from April 15, 2016 for more on how music motivates.

Think positive
Don't let defeatist thoughts deter you. For example, instead of "I'm too old (too fat, too tired) to get in shape." remind yourself "Day by day, step by step, I'm getting stronger."



Check back next week for five more ways to make exercise fun. 

Stay Active, Keep Moving and
Enjoy Your Food