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From farming and local gardens to microwave meals and fast food! 100 years ago there was no such thing as junk food or microwave meals. Not everyone had a refrigerator and breads were baked fresh daily, since there were no preservatives added to food. Lets revert back to a time when we followed our instincts about which foods were good for us, a time before we listened to the government and the latest FAD DIET. My recommendation is to eat foods from the earth. If it is in a box or a package odds are it is not good for you. If it has high fructose corn syrup, soy products or ingredients you cannot pronounce put it back on the shelf. What is the first ingredient in that item? Remember that the first ingredient is the most prominent in that item. Plant-based items, meat, nuts, eggs and anything that came from this earth are what makes us look good and feel good too!
“Fit is not a destination, it is a way of life”!
Diet & Exercise go hand in hand. Without them both you will not see the change in your body that you are looking for. It is a delicate balance. Our food is our fuel and our water is our oil. We need enough of each to work in the most efficient way and be a well-oiled machine. On the other hand we do not want to consume too many calories. If you multiply your weight by 15 you will see how many calories you would need to consume each day to maintain the SAME weight. If you would like to lose 1lb per week, aim to consume at least 500 less calories each day. One pound of body fat is equal to approximately 3500 calories. So, it would take cutting out 500 calories per day for 7 days to lose just ONE POUND or cutting out 1000 calories each day to lose just TWO POUNDS in one week! On the other side, when your body doesn’t take in enough calories each day to sustain basic functions, it starts burning muscle. We don’t want to burn more than we consume. You might lose weight, but you’ll be noticeably weaker. Your success in seeing the benefits of either diet and/or exercise hinges on your ability to incorporate BOTH a healthy diet AND exercise into your lifestyle plan. Consult a personal trainer a The Cardio Club or physician for more info and be safe!
When you are tempted by that salty snack or sweet treat, just say to yourself “That doesn’t taste as good as FIT feels!”
Holiday Tips & Tricks! Tis the season to fall off the wagon, but we don’t have to! Many people find it harder to eat right and exercise during the holiday season. If this is true for you, find the time to do even a few push-ups and crunches each day…or hold a plank pose on the hands or the fore arms, until you build enough strength for a push-up. You know how we hear people say “never go to the grocery store hungry. well the same is true for holiday parties! Never go to a holiday party hungry. Be sure to drink a TON of water and eat a well-balanced meal before hand. Instead of making yourself a sampler platter of dips, crackers, cookies and candy just choose to indulge in ONLY one or two unhealthy treats when you get there. Nobody is perfect all the time!
“Don’t give up what you want MOST, for what you want NOW!”
The Paleo Diet is the ONLY “Diet” I stand behind. To me, it is not really a diet, but a way of life! It is also known as the “Hunter & Gatherer Diet” because it encourages us to eat foods from the earth and cut out refined sugars and ALL processed foods. The BEST foods to eat are grass-fed meats, fish/seafood, fresh fruits and veggies, eggs, nuts and seeds, healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut). As I mentioned in a previous weekly tip, “Certified Organic” is best when buying from a store…but if you can EAT LOCAL, there is really nothing better than that! For some of my FAVE Paleo Recipes check out the blog at www.thecardioclub.com!
“You have a choice…you can throw in the towel…OR…you can use it to wipe the sweat off your face!”
Drinking 8 glasses of water each day ISNT for everyone! The truth is you need to drink ½ your body weight in fluid ounces each day. In other words, if you weigh 160 pounds, you need 80 ounces of water to hydrate daily. “Remember, take the T off can’t and YOU CAN!
The secret to healthy shopping in a grocery store is to shop the perimeter! The most fresh and nutritious foods can be found around the outside edges of any grocery store. Try to do 90% of your shopping there and you will consume less calories, sodium and unnatural chemicals. Look for certified organic foods, foods with no additives and when looking at the ingredients make sure that you can pronounce all of the words. “Remember most of the time can’t means won’t!”
To Juice OR To Blend…that is the Question! Both juicing and blending are extremely beneficial, but don’t think you’re off the hook after drinking one juice or smoothie each day and it is not recommended to supplement a juice or a smoothie for a meal. Aim to eat two whole fruits, and at least three to four vegetables each day. They should come in different colors, as the colors have different vitamins and minerals When juicing or blending, be sure to use only “Certified” organic ingredients. If not, you may be enhancing and consuming the pesticides that can be found on produce that is not organic. Both juicing and blending are a great way to consume the fruit and veggies that we need to be healthy, but we want to make sure we include more veggies than fruit, since fruit is high in sugar. Some could argue that juicing is better because the nutrients can more easily hit the bloodstream, since there is less to digest, where others may argue that blending is better because the pulp has a lot of hearty nutrients…I say both are great, just find what works best for you and enjoy!