Month: July 2019

Sun’s Out Buns Out!

Healthy Summer BBQ Tips
Nothing says summer like a cookout and the smell of a flaming hot grill. But if you’re trying to maintain a healthy diet, a weekend BBQ can be more of a test of your will power than a chance to relax and enjoy time with friends. That’s because most traditional BBQ foods are loaded with calories, fat, sodium and sugar. So, should you stay away? Of course not! Here are some strategies to help you enjoy without completely throwing your nutrition off track.
  • Don’t deprive yourself completely. If there’s a food that you really love, by all means have it. But, focus on portion control. Choose one favorite to savor and enjoy in moderation.
  • Bring something healthy. Volunteer to bring a dish and prepare something healthy. That way you’ll know if all else fails, you have at least one healthy option to fall back on.
  • Choose a lean protein. Grilled chicken or turkey are great high protein options and you can enjoy more without all the saturated fat of a burger or a steak.
  • Load up on vegetables. It’s always a good idea to fill half your plate with vegetables.

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5 To Dos for Optimal Health

5 To Dos for Optimal Health
Eat Breakfast – It really is the most important meal of the day according to most nutritionists. One study showed that women who ate a big breakfast lost 21% of their body weight after 8 months vs. 4.5% for women on a low-carb diet whose breakfast was their smallest meal of the day. What’s more – the women who ate a hearty breakfast continued to lose weight over time while the low-carb group started gaining at 4 months.
Do Your Strength Training – When it comes to working out, strength training will get you the most bang for your buck. Strength training reduces body fat, increases lean muscle and spurs your body to burn calories more efficiently. It raises your resting metabolism so you’ll burn calories during your workout and continue to burn more all day long. And, strength training can increase bone density and reduce the risk of osteoporosis.
Get More Calcium & Vitamin D – Both are essential for strong bones. The National Osteoporosis Foundation recommends that women in their 40s get 1,000 mg of calcium and 400 to 800 IU of vitamin D every day from foods like fortified milk or salmon,

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Our Best Nutrition and Diet Advice

We get asked a lot about diet trends, the latest “health foods” and quick fix plans to help you lose weight. Here’s our best nutrition and diet advice.
  • Don’t do crash diets! Don’t get sucked into whatever weight loss diet is popular for the moment. Just eat a little of everything. Don’t cut out anything unless you have an allergy/digestive issue with it.
  • Carbs are not evil. Our bodies need them for energy and many other daily functions. Just focus on eating the cleaner carbs (whole grains, beans, fruit, etc).
  • If your stomach handles dairy well, have some of it, just not large portions.
  • If you overdo it with something, just reset and go back to eating healthy and balanced. Don’t punish yourself by not eating or mentally tear yourself apart. Just move on and get back on track.
  • Enjoy food (and drink) and keep your portion sizes in check. Don’t eat until you’re stuffed – eat slowly so that it registers when you’re comfortably full. This will train your body and will eventually become habitual.
  • Limit white sugar, white flour, fried foods,

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Tips for Your Healthiest Summer Ever!

5 Tips for Your Healthiest Summer Ever
Stay hydrated – When the summer heat sets in, it’s more important than ever to stay hydrated. So, never leave home without your water. If you’re out in the sun and being active outside, you’ll want to add an extra serving or two to your daily intake.
Eat fresh foods – There are so many delicious fruits and vegetables that are in season during the summer. Hit your local farmers’ market for a great selection of fresh and locally farmed foods and add them to each meal.
Enjoy the outdoors – After being cooped up all winter, nothing feels better than being outside in nature. Take advantage of the warm weather to be active outside. Walking, running, biking, hiking, kayaking, rollerblading, swimming…the opportunities are endless!
Wear sunscreen – It is so important to protect your skin when you’re out in the sun. Try to limit direct sun exposure during peak hours of 10:00 – 3:00 when the sun produces the strongest UV rays. Apply plenty of sunscreen BEFORE you go outside.

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