Do you drink Vitamin Water?
Good Morning. Can you believe it is is 2010? As I get older time goes by faster…Funny how that works!
Are you bring in 2010 with a New Year’s Resolutions? I’m not a big fan of New Year’s Resolutions. Seems to set me up for failure every time. Instead I like to make small healthy choices throughout the year. Sometimes we set our expectations so high we don’t meet them and then we think we have failed ourselves when all we need to do is make realistic goals for ourselves.
Here are a few goals you can make throughout the year to better yourself for the long run. Some ideas seem really simple and silly and others are a bit more challenging, but either way they will make you healthier for life.
– Try to have at least two cups (or more) of fruit a day. Did you know that one cup equals one small apple and most people don’t get the required two cups of fruit a day. Don’t know what equal a cup? Click here.
– Already in shape and ready to continue on into the new year? Try to make some new goals. Add a new excercise into your routine to spice things up a bit or register to run or walk in a race whether it be a 5k, 10k or even a half or full marathon.
– Do you find yourself eating out a lot during the week for lunch? To save money and calories try bring your lunch to work. What is most effective is if you bring everything to work on Monday and then you don’t have to worry about it the rest of the week.
– Eating a lot of processed foods these days? Want to improve your diet but don’t know where to start? One way is to take one or two processed items out of your house. Take a stand and toss it in the garbage can and vow that you will not buy those items again (maybe buying them occasion depending on what the item is) and replace those items with fresh vegetables or fruit or better yet both!
– Trying to kick the soda habit? For starters switch to Hansen’s soda, then buy soda every other week and then slowly adjust and then buy it once a month and then once every other month. Soda should be a treat that you have once in a great while. Not something that you have everyday. Soda is really just empty calories and robs your body of calcium.
– Do you get that afternoon sweet tooth? Try munching on vegetable slices, almonds or apples and peanut butter.
– How much water do you drink per day? Not enough? Drink more water in twenty ten! Did you know that men should consumer about 3.7 liters of water a day and women should consumer 2.7 liters of water a day, and this is just for the body to function! There is no real trick in drinking more water…You just have to do it. It is a conscience effort. If the taste of water isn’t your thing try adding fruit to your water for a little flavor or even cucumbers. Perhaps buy a special mug or glass that you have on your desk daily to remind you to drink water.
These are just a few small ideas to help you jump-start the new year. New Year’s resolutions can be difficult and are often hard to follow through with. We all want to start the new year out fresh and want to make a commitment to change something for the better. I say start with something small and improve it though out the year. Have a happy and healthy New Year!
Today everyone’s budgets are tight! Just because your budget it tight doesn’t mean you can’t eat healthy. Fruits and vegetables are typically more expensive than a box of mac and cheese, but it is important to still maintain your health in these tough times.
Here are a few tips in eating healthy on a tight budget:
– Cut coupons from your Sunday newspaper
– Buy fruits and vegetables at your local farmer’s market. They are cheaper and the money goes directly to the seller vs. the middleman when you buy it at the grocery store. Also majority of farmer’s market products are organic.
– Next time you are out do some price checking. Buying in bulk doesn’t necessarily mean it is cheaper. I have compared prices with Costco and Target and I find that Target is generally cheaper (especially when I use the coupons I cut from the Sunday newspaper).
– Bring your lunch to work/school. It is healthier, you know where you food came from and can save you up to $25 a week!
– If you go out to eat, order water instead of soda. Water will help you metabolize food faster and carry nutrients to your cells.
– Send an email to Amy’s Kitchen (http://www.amyskitchen.com/lemonslice/dear_amy/send_letter.php )stating you would like some coupons. You will get an email requesting your address to where they can send the coupons. (I just got mine yesterday!!)
– Carry a snack with you if you are on the road a lot (bora bora bars, lara bars, nuts, peanut butter and jelly, raisins all travel well)—this works well too if you have kids.
– Always carry a bottle of water with you. Better to stay hydrated throughout the day and it will help you to stay full and not over eat.
– Look at your local grocery paper weekly for what is on sale. Try to buy products that are on sale as often as you can. This can save you a lot in the long run.
Healthier foods (whole wheat bread, fruits, vegetables) may be more expensive, but they will keep you fuller longer. Eating healthy and saving money might require a bit of foot work, but it is worth it and your wallet will thank you!
Lastly, a friend recommend this site to me and I thought I would pass it along. The site is called Tip Jar: http://moderator.appspot.com/#16/e=3cfc
I found this article and really liked it and wanted to share (espeically to those who run long distance):
Here are a few key points that I thought were important:
– re-fueled with orange slices, LifeSavers, and Fig Newtons (I recommend whole wheat fig newtons)
-recommends snacks that are as close to whole foods as possible
– avoid ingredients such as partially hydrogenated oils, high fructose corn syrup, and artificial dyes
– “Sucking on hard candy during a long run or marathon can be a nice alternative to energy gels”
– suggests adding one half cup of orange juice (which contains the electrolyte potassium) and a pinch of salt (sodium) to four cups of water
Do you often wonder what you should eat before a workout? It isn’t necessarily what you eat before a workout that is so important rather than what you ate the few days prior to working out. It is important to keep your body fueled on an on going basis. Therefore, what you eat just before a workout isn’t as important as what you ate the few days prior to a long run, bike ride or hike, but is still important.
With all that said, there are three levels of intensity:
– High intensity, shorter time; activity usually lasts an hour or less (2-5 mile run, intense workout at the gym, tennis, hockey)
– Moderate intensity, moderate time; any activity that last between 1-3 hours long (half marathon, marathon, intense cycling or hiking)
– Low intensity, longer time; anything that last longer than 3 hours (long walk, bike ride, ironman events)
The most important factor in eating before exercise is to make sure what you are eating is easily digestible.
For a high intensity workout it is best to fuel your body with simple carbohydrate (fruits, dates) because once you eat them they go straight to the liver for immediate energy.
For a moderate workout it is good to fuel your body with about 5% protein, 35% fat and 60% carbohydrate. A good example would be a lara bar and some apple sauce.
For a low intensity workout it is important to be more balanced and eat something that is more along the range of 10% protein, 70% fat and 20% carbohydrates. An example would be 100% whole wheat pancakes with flax seed old and a banana.
As you can see the first thing our body wants during an intense work out is simple carbohydrates and once that is depleted, it moves on to complex carbohydrates.
A lil note on protein:
Some people think protein is good just before a intense work out, but what they don’t know is that too much protein requires more fluid to be metabolized than carbohydrates or fat, therefore, many people suffer from muscle cramping. More so if they aren’t hydrating daily. Protein is also meant for building muscle rather than fueling it.
Keeping hydrated daily will also decrease the amount of stress that is placed on the body, which will allow the body to work harder and perform better and usually requires less recovery time.
Side Note: I usually try to keep these posts short and sweet and this one just got out of hand. I hope it kept your interest and maybe you learned a thing or two. Again, you have to find what works for you, but hopefully you can use this as a mini guideline.