A lot of people have the goal to “eat healthy”. Problem is, most people don’t really know what that means. Here’s a simple guide to help you learn how you can eat healthier today!

FYI – Please click on the links within each paragraph…it will help you understand the concept and point you in the right direction. 

Unhealthy “Health” Food

Low calories foods mean healthy food, right? Wrong. There are a lot of low calorie snacks out there, such as 100 calorie oreo snack packs. Are these low calorie? Yes. Are they healthy? No. The main goal of those low calorie snacks is portion control, not health. Yes, you can lose weight if you eat these snacks in moderation, but you aren’t necessarily eating healthy, nor are you putting nutrient dense food into your body. To stay satisfied longer, you need to start thinking differently about the food you put into your body.

8 Ways To Eat Healthy

1. Eat more produce. Most of your grocery shopping trip should be in the produce section of the grocery store (or Farmer’s Market!) selecting fruits and vegetables that are in season. Remember that the less pre-packaged your diet is, the healthier you are eating.

2. Ditch the Fried Foods. Now that you are eating more produce, let’s make sure that you are eating them correctly. Is there a wrong way to eat produce? Well, let’s just say there are healthy ways and not-so-healthy ways of enjoying those fruits and vegetables you just brought home. If you are able to, enjoy your produce raw. You know, the way it was naturally intended to be eaten. If you are going to heat up your produce (nothing wrong with that!), just make sure that you either steam, bake, or saute them. Pass up on the fried food. When cooking your food, remember that there is a difference between sauteing and frying your food. Learn the difference and your body will thank you.

3. Go ahead and eat fat. Just make sure that you eat the healthy kind of fat. I hear a lot of people say “fat is still fat. It’s all bad for you”. Wrong! The calories in fat may be the same between olive oil and vegetable oil, but don’t let that fool you. Not all fat calories are the same. Eat healthy fats that will actually benefit your body and help you lose fat and maintain the weight loss.

4. Portion Control. Even if you think you are eating the right portions, I highly recommend measuring your servings for a day (or a week!) to give you some…perspective. It’s so easy to pour yourself a bowl of  cereal and think “this is a good serving size”. It turns out, you are eating almost three servings worth! Even if you aren’t trying to lose weight, measuring your servings and eating a good portion of all sorts of healthy food is a good habit to get into. You won’t need to measure your food forever, but maybe in just the beginning of your health journey.

5. Eat Carbohydrates. {gasp!} Did I just tell you to eat carbs?! Yes, yes I did. Your body needscarbohydrates…the healthy kind, that is! Be sure to eat healthy carbs within reason. Avoid “white” carbs, such as white rice, white flour, white pastas, etc. If you are going to eat carbs (or anything for that matter), make sure it’s loaded with nutrients that will benefit your body. Carbs is energy, and you’re going to need the good stuff to energize those workouts of yours.

6. Say “Bye!” To Processed Foods. If you buy food, make sure that all of the ingredients are something you would find in your home. Any of that weird chemically-produced stuff is just that. Chemicals. It’s not real food and your body has a hard time figuring out what to do with it, hence, the excess fat. One of the best things you can do for your health is to learn how to cook (see #8).

7. Sweeten Your Food with Nature. Do you have a sweet tooth? Don’t worry, most of us – if not allof us! – do too. Your body actually needs sugar (or glucose), but not the processed sugar that usually comes to mind when we have a craving for something sweet. Learn to sweeten your food with healthy forms of sugar, such as raw honey, molasses, maple syrup, or pure fruit! Remember to sweeten in moderation, just like anything else.

8. Learn how to cook. Cooking real food has become a lost art. I’m not the only one who thinks this (there was a whole book dedicated to this topic!), and I believe it is true. Too many frozen dinners and fast food joints are feeding families on a regular basis. It’s up to YOU to stop this! Buy a cookbook full of healthy meals. Start there, and learn how to create your own masterpieces (Can you tell I’m passionate about yummy healthy food?). Once you begin to create healthy meals from scratch in your own little kitchen, you will wonder how you ever loved those frozen meals to begin with. You will teach your taste buds what real food is supposed to taste like. So, not only will your taste buds appreciate this, but your waistline will too!

9. It’s OK to eat meat. I suggest eating “lean meats”, such as baked chicken, on a regular basis (compared to fried chicken). Eat fish twice a week. Eat beef maybe once a week. All of these meats have health benefits, but you should eat them in moderation (just like anything else, really…). I also suggest eating your meat with lots of produce and fresh herbs.

It Takes Time…And That’s OK.

There’s a lot of specifics that I can go into when I say to “eat healthy”, but I think you should just understand the basic concepts and go from there. Eating healthy may take time. We eat 3 times a day (or more!) and a lot of us have very unhealthy eating habits and a bad relationship with food. Changing this can take time, but if you make one small change at a time, it will make a huge difference to your overall health. Soon, you’ll remember what you used to eat and wonder how you could have ever lived on such “food”.

Remember…eating healthy is a journey, not a destination!

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Circuit Weight Training

Circuit weight training is one of the most beneficial forms of cardiorespiratory training.  It’s an exercise program that combines resistance training with cardio by performing a series of exercises one right after the other with minimal rest.

Circuit training is a great exercise that is time efficient and can help you reach your fitness goals!

Weight Loss Benefits

Circuit weight training  allows for you to develop lean muscles, which helps you burn calories both during and after you exercise, helping you become more efficient with losing weight.

Too many of us – mostly women – have this fear of lifting weights because we associate weights to “bulking up”. If your health goal is to lose excess fat, make sure that you just lift smaller weights during Circuit Weight Training and for only two or three times a week. Incorporate cardio on the days that you aren’t weight training, and this will help you burn fat and develop long and lean muscles.

Build muscle strength

If you enjoy weight training but dislike traditional cardio workouts, circuit training would be ideal for you. If your goal is to gain muscle mass and “bulk up”, then you would choose heavier weights than those who are just trying to lose weight.

You may consider doing about 12 repetitions for each exercise in the circuit, and do a total of two or three complete circuits. If it takes you about 20 minutes to complete two circuits, then you are done with the workout.

When incorporating Circuit Weight Training into your exercise routine, make sure you start with lighter weights and move your way up. Many of the exercises (see below) require balance, and proper form is extremely important.

How to Incorporate Circuit Training

Typically, an exercise program with circuit weight training would look something like this:

• Warm up/Stretch (5-10 minutes)

• Cardio (5-10 minutes)

• Circuit Weight Training (15-20 minutes)

• Cardio (5-10 minutes)

• Cool down/Stretch (5-10 minutes)

As you can see, I have included time for you to warm up, cool down, and stretch. It’s important that you do this with any weight training program to reduce the risk of injury and provide you with a more effective workout.

Here’s an example of Circuit Weight Training:

1. Ball dumbbell chest press

2. Ball dumbbell row

3. Standing dumbbell curl

4. Standing overhead dumbbell press

5. Step-ups (with balance)

6. Dumbbell triceps extension

7. Rest

8. Repeat exercises, completing the circuit a total of 2 – 4 times, or however many circuits you can complete in about 15 or 20 minutes.

Important: Make sure that you aren’t rushing yourself during each of the exercises – proper technique is critical in preventing injury and maximizing results.

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Image Credit: menshealth.com

It seems to be a common occurrence to see an obviously unhealthy product marketed as healthy. This type of advertising is what I call a “Marketing Scam”. You will see these ridiculously cheesy advertisements on TV commercials, radio, and even grocery store coupons! You will see the sugar infested products touted by Celebrities and Perfect Moms alike. The Marketers will tell you exactly what you want to hear. You want to think that sugar coated cereal is high in fiber and that it is now healthy for you, so the Marketing companies will tell you it is a great breakfast for you and your family.

Unfortunately, a spoon full of processed sugar with a carefully placed multivitamin on top in a glossy print ad doesn’t make the sugar become healthy.

I have listed just a few products that are extremely unhealthy but they are marketed to you as healthy! Some of them are  just overkill. I really hope none of these are a surprise to any of you, but if it is, I am glad you have come to this website to learn a thing or two the marketers would hope you never learned. And that just puts a smile on my face : )

Carnation® Breakfast Essentials

Hey Parents! Did you know that “Mornings are a lot easier…when they’ve had a good breakfast” ? Oh! This chocolate shake also has twice the protein as a single egg, twice the calcium of yogurt, and 21 Vitamins and Minerals!

With a slogan like “Good nutrition from the start™”, this has got to be a great choice, right? Here’s the truth: It’s full of sugar and other junk that’s really unhealthy for your body.

If you really want to give your kids (or yourself!) a “Complete Nutritional Drink”, you should consider giving them an Isagenix® Shake, which is actually healthy.

Pop•Tarts

Just because a product has SOME real fruit in it, doesn’t mean that it’s healthy. These are full of enriched bleached flour and sugar. Even the new Pop•Tarts that are advertised as “whole grain” and more fiber, it’s still not healthy. This product has nothing in it that will help your kids grow up healthy and strong.

V8 Splash

What? A V8 drink that isn’t healthy?! It’s amazing how much sugar and high fructose corn syrup is in this juice. Don’t feel too bad about this product not being healthy since it tastes more like a cheap fruit punch than actual fruit juice.

Nutella

We could only dream that this chocolate and hazelnut spread was actually healthy for us. “Lucky” for us,  marketing campaigns for Nutella says that it’s a great way to enjoy a “balanced breakfast”! Just slather Nutella on your whole wheat toast, and you can have a delicious and healthy start to your day! What do you get with this “healthy” breakfast? In just two tablespoons (one serving), you get 21 grams of sugar and 200 calories – half of which come from fat. Not so healthy, is it?

Does anyone fall for these ridiculous ad campaigns? Apparently so! A Mom from California by the name of Athena Hohenberg believed the Nutella ad campaigns, so she fed her 4 year old daughter Nutella for breakfast! Luckily, this women had great (smart) friends that told her to read the back of the label, which shows that the first ingredient is sugar and the next is palm oil. Athena alleges in her legal complaint that the only reason she started to feed her daughter Nutella was once she saw the ads that represented the product as “nutritious” and a “healthy breakfast”.

My personal opinion? We should know by now that marketing is around to sell a product-nothing more. Take some accountability and learn how to read the labels.

7-Up Advertisements

Is this some type of new revolution in marketing? Nope! There is evidence that this type of marketing started as early as 1955! Seven-Up headquarters had an ad campaign that encouraged mothers to give their babies 7 Up soda!

“…7-Up is so pure, so wholesome, you can even give it to babies and feel good about it”

In the 7-Up ad, it also encouraged parents to add the soda to milk if their toddler wasn’t drinking enough milk. Really?! Go ahead and click on the ad to enlarge the image and read it for yourself.

What other marketing campaigns make you slap your forehead and just think “REALLY?!”

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When it comes to eating carbohydrates and trying to eat healthy, there seems to be a lot of confusion. I am not surprised that so many people feel that carbohydrates are bad, considering all of the “low carb” diets available today.

Are carbohydrates really bad for you? Is it healthy to avoid them completely? I will discuss the answers to those questions, along with talking about what purpose carbohydrates serve in our body, and what types of carbohydrates you should pick up the next time you head out to the grocery store.

Why you need Carbohydrates

Carbohydrates are good for your body, but most people are eating the wrong type of carbohydrates (which I will go into detail below). Your body benefits from Carbohydrates when they are broken down into glucose, which fuels the body with needed energy. Anyone who exercises probably knows how important carbohydrates are in their diet.

Simple Carbohydrates

When you eat simple carbohydrates, such as processed flours and sugar, you will get a quick but short boost of energy. Our cells only need a certain amount of gluose at a time, so all of the extra “instant” glucose that is created by these simple carbohydrates turns into either stored glycogen (in the liver) or converted into fat.

An example of simple carbohydrates would be white bread, doughnuts, cakes, cookies, etc. They are packed with calories but depleted of nutrients. Basically, if you want to maintain or lose weight, stay away from the simple carbohydrates, because they become converted into fat soon after eating them.

Complex Carbohydrates

Complex carbohydrates are typically low in calories, high in fiber, and are full of nutrients that are very beneficial for your body. These types of carbohydrates are digested slowly, which allows for a gradual release of energy. Since your body isn’t overloaded with glucose at one instance, your body’s cells use what it needs and leaves a much smaller amount to be stored or converted into fat. Because of this slower digestion process, you end up being full for longer, which usually helps prevent people from overeating.

An example of complex carbohydrates would be vegetables, grains, and rice.

Healthy Carbohydrates

•Quinoa – This tasty grain is very high in protein and considered a complete protein since it contains all of the amino acids, including lysine. Quinoa is also high in fiber, calcium, manganese, magnesium, and low in saturated fat and cholesterol. Quinoa is a gluten free grain, which means those with Celiac disease can enjoy the many health benefits of Quinoa.

•Farro – This grain, similar to the taste of barley, is rich in Magnesium and contains, protein, fiber, and Vitamins B and E. This is an ancient grain used for thousands of years in Egypt and Italy. Not only is Farro very healthy for you, but it has a delicious nut flavor to it and great in recipes. It’s a grain that is growing back in popularity, especially amongst chefs in Europe.

•Brown Rice – This rice is full of nutrients that are very beneficial for your body! Brown rice is full of Vitamins B1, B2, B3, B6, iron, manganese, magnesium, iron, fiber, and protein. Brown rice oil, which is only present in brown rice (not white rice), has been proven to help lower cholesterol levels. Brown rice may help reduce cardiovascular disease as well as help prevent cancer.

•Freekeh – This grain is becoming increasingly popular, known as a “super grain” amongst celebrities such as Doctor Oz and Celebrity chef Jamie Oliver. It’s no wonder that Freekeh is getting a lot of attention lately, since it is full of vitamins and minerals such as calcium, potassium, B Vitamins, Vitamin E, and this grain is very high in fiber (four times the amount of brown rice), and also high in protein. In addition to that, Freekeh also acts as a prebiotic, which helps aide digestion.

•Amaranth – Known as a “Natural Weight Loss Food”, Amaranth is high in Calcium, fiber, iron, magnesium, and protein. Amaranth even contains Lysine, which is an amino acid that helps growth and tissue repair. Amaranth is another great source for those who are looking for something that is Gluten Free.

•Chia – This is one of the richest plant sources of Omega 3 fatty acids, which boosts the metabolism and promotes lean muscle mass. Chia seeds are very high fiber, protein, antioxidants, and helps support heart health and stabilizes blood sugar levels.

•Beans – Beans are full of fiber, helps improves digestion, stabilize sugar levels, and maintain energy levels.

•Vegetables – Vegetables are low in calories, very filling and very healthy for you. Just try to eat a variety of different vegetables so you can get a variety of different nutrients.

Carbohydrates to Avoid

• Bleached/Processed Flour – During the refining process, the nutrients are completely lost and destroyed. What does this mean? Half of the calcium and beneficial unsaturated fatty acids, 80% of the iron, 70% of the phosphorus, over 90% of the magnesium, up to 80% of the B Vitamins, and just about all of the Vitamin E is completely gone. So when I say that White flour is “empty calories” or “nutritionally depleted”, you now know what I am talking about. There is just no health benefit to eating bleached and/or processed flour, a.k.a “White Bread”.

• White Bread – Made with Bleached and Processed flour, it holds no nutritional value. I am surprised people are still buying this stuff.

• White Rice – When you take brown rice and process it by removing it’s bran, minerals, vitamins, and strip off the essential nutrients, it then becomes white rice. Why do we as a society strip a perfectly healthy brown rice and make it white? Because once it is white rice, it becomes easier and faster to cook, and it now has a longer shelf life (great for food storage -not necessarily our health). Most people who aren’t used to brown rice, think that white rice tastes better. Now that you know that white rice has nothing left in it after being processed, and how it is now a simple carbohydrate (read: helps you gain fat), I hope you will be more willing to try brown rice next time.

What’s your Daily Carb Fix?

In the past, we were told that our main diet should consist of carbohydrates. Now, every diet seems to tell you to completely eliminate carbohydrates from your diet. So which one is it? Well, we know that carbohydrates are essential for optimal health, as long as you are eating the healthy kinds of carbohydrates. There are a lot of factors that determine how many grams of carbohydrates you should be eating a day, such as weight, fat vs. lean muscle mass ratio, and the amount of exercise you are doing. Because there are so many factors involved, they best I can tell you to do is to start with 100-150 grams of carbohydrates per day. If you are feeling like you aren’t getting enough, slowly adjust the amount of carbohydrates you are eating and add some more to your diet. If you are feeling too full and sluggish all of the time (even with exercise), you should start to lower the amount of carbohydrates you are taking in each day. Be sure that you are only eating healthy forms of carbohydrates, since this will effect your energy levels and determine how many grams of carbohydrates you really need.

Now that you know which carbohydrates are good for you and which ones you should avoid, you can start by making adjustments to your grocery list. Try to remember that eating healthier doesn’t happen overnight. Start by incorporating these healthy grains- one step at a time!

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“Low Calorie” doesn’t mean “Healthy”

Everyone seems to be obsessed with the term “low calorie”. Companies market their product as a “low calorie” meal or snack, which as a result, leads consumers to believe they are buying a healthy product. Unfortunately for us, “low calorie” doesn’t mean that it is “healthy”! This concept is a huge misunderstanding that I would like to clear up for everyone.

When Low Calorie doesn’t mean Healthy

I went searching for what consumers thought was a great low calorie snack for weight loss. Here are some of the most common low calorie snacks consumers suggested to others, and my suggestions of healthy alternatives.

•JELL-O Brand Gelatin and Pudding Snacks- The low calorie snack packs make this product easy to consume on a daily basis, which is concerning once you read the label and see what ingredients are listed in the product. They may be labeled as sugar-free and fat-free, but there are tons of artificial sweeteners and unhealthy ingredients you just shouldn’t be putting into your body.

Alternative- You can make your own Pudding using Dr. Oetker’s Organic Pudding mix. You can make a small batch and divide it into small serving size containers to enjoy throughout the week. This product still contains sugar, but I think this is a better alternative than the snack packs mentioned above, but still should be used only in moderation.

•Quaker® Rice Cakes - What’s not healthy about a low calorie snack that is gluten free containing 9 grams of whole grains in it? Lots of sugar and corn syrup. Once you add the sugarand corn syrup (among other things) to the healthy ingredients, it’s no longer healthy.

Alternative- If you are looking for a yummy whole grain, check out Arrowhead Mills® Organic Puff cereals. You will find that there is only one ingredient in this product, just how it should be! They taste fantastic plain or with your choice of milk.

•Popcorn- These are usually full of ingredients that are anything but real butter. Lots of chemically altered ingredients and additives.

Alternative- Buy popcorn with nothing added or make it yourself.

•Frozen Desserts- Consumers recommended Sugar-Free Fudgsicles, Low-Fat Ice Cream Bars from The Skinny Cow®, and Sugar-Free Ice Pops. Notice a common theme here? Companies are selling frozen desserts in small quantities and replace the sugar and/or fat with even more harmful artificial ingredients and tell you that they are now healthy because they have fewer amounts of calories. Sadly, a lot of consumers fall for this gimmick.

Alternative- I love Organic Blackberry Sorbet Bars by Julie’s Organic. Natural ingredients with no sugar or artificial sweeteners added. You can also try making your own healthy desserts, such as frozen grapes!

•Dannon Light ‘n Fit Non-Fat Yogurt- This is made with Splenda®, and goes along the same line as the gelatin and pudding snacks.

Alternative- All Natural Yogurt or Greek Yogurt with no added ingredients.

•100 Calorie Snack Packs- These low calorie snack packs were highly suggested by consumers, mainly due to taste and because it’s a “mindless alternative”. You can choose from cookies, crackers, and chips. Low calorie? Yes. Healthy? Not one bit. The company just provided small portions that are prepackaged and sold as low calorie. These products are full of sugar, which creates fat in your midsection. Not something you should do for fat loss, right?

Alternative- There are plenty of healthy crackers or other snacks to much on, without all of the processed ingredients, additives, and preservatives.

•Fiber One® Chewy Bars- Consumers suggested this low calorie snack because they taste like a candy bar. Not surprised, considering these snacks contain a lot of sugar and high maltose corn syrup (a sneaky way of adding a cousin of “high fructose corn syrup” into products).

Alternative- Looking for a chewy bar that tastes delicious? Check out all of the Fruit and Nut Bars by LÄRABAR®. Most of the flavors are made with healthy ingredients, with only six ingredients or less. The Pecan Pie flavor, for example, only has three ingredients; dates, pecans, and almonds. You wouldn’t believe these are healthy and low calorie once you taste how delicious these bars are.

•Campbell’s® Healthy Request® Soup- The soup may only have 90 calories per serving, but with two servings per can, most people are going to eat more than one serving. 180 calories still isn’t all that bad, but considering there are 410 mg of sodium per serving, that means you would be consuming 820 mg of sodium in just one serving. This soup may be marketed as “Heart Healthy”, but that still doesn’t make this soup healthy for you. It’s crazy how marketing works sometimes.

Alternative- Make your own homemade soup. Even if you buy an Organic or All Natural Soup with very few ingredients (think Amy’s Kitchen soups), you are still going to find more sodium than you bargained for.

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Image Credits: arrowheadmills.com; larabarstore.com

Fitness on a Budget

You don’t need to have a lot of money to get into shape. Don’t believe me? I’ll prove it! Here’s some fun ways you can exercise, without breaking the bank.

No Equipment Required

• Walk or Run – You don’t need any equipment,  just a good pair of running shoes. Want to burn extra calories? Run a marathon, or just train for one. The varied terrain, with hills and wind, allow for extra calorie burn when comparing to the indoor treadmill.

• Go old school. The Plank, Lunges, Jumping Jacks, and Push ups, for example, are equipment-free and effective ways to workout. Just because something is common, doesn’t mean it doesn’t work anymore!

• Take a dip in the Ocean. Swimming is a great way to workout, and swimming in the Ocean is free. Of course, my fear of sharks usually keeps me away from such a fantastic swim. I figure that there are plenty of other ways to workout.

Exercises with Inexpensive Equipment

• Workout Videos – Whether it be Dance, Yoga, or Taekwondo, there are plenty of workout DVDs out there to choose from. Workout DVD’s are great because you can exercise in the comfort of your own home, yet still get the benefit of having an instructor lead you through the exercises. Oh yeah, you can also press “pause” if needed!

• Stability Ball – You can get a full body workout with just a stability ball! You can get one for under $20, and you can get a fantastic body with this one piece of equipment.

• Frisbee – Chasing after a frisbee is a fun way to enjoy your inner child, and still get a great workout. I was able to go to my local grocery store and buy a frisbee for $1.00

• “Play Ball!” -You choose which sport you want to play, whether it’s basketball, baseball, soccer,  or football. With most of these sports, you can get away with just buying a ball. It’s all about getting with friends and having fun.

• Jump Rope – You can get a jump rope for cheap, and get a great cardiovascular work out in a decent amount of time. It’s also fun to challenge yourself with skipping the rope or jumping on one leg at a time.

Exercise for Free, or at a Discount!

•Get bored easily? Rather than buying workout DVD’s, why not borrow them from your local library? Once you are done with a workout DVD, you can move on to the next one.

•Free Trials. Gyms will often give potential clients a free trial to lure you in. If you are interested in getting free gym time, this might be something you should take advantage of. It may be a month or just a week long, but either way, it’s free.

•Bargain. If you decide to move forward with a membership at a gym, be sure to get a deep discount in the price. They may say that they can’t lower the price, but chances are, they can. And trust me, they would rather give you an amazing price at their gym, than lose you as a customer.

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Love your Heart

The heart symbolizes Valentine’s Day, and it’s no surprise that February is Heart Health Month. This year, learn how you can love your heart by taking care of it!

Heart Facts

• Heart disease is the leading cause of death in the United States, and the #1 killer of women. It’s also one of the most preventable health concerns.

•Cocaine affects the heart’s electrical activity and causes spasm of the arteries, which can lead to a heart attack or stroke, even in healthy people.

•Three years after a person quits smoking, there chance of having a heart attack is the same as someone who has never smoked before.

•People that suffer from gum disease are twice as likely to have a stroke or heart attack.

How to take care of your Heart

Heart disease is a serious health concern. Every 25 seconds, an American will have a (negative) coronary event. It’s a very common problem, yet very preventable.

Now that you know that this major health concern is in your control, what are you going to do about it?

Here’s some tips that can help you – and your heart – become healthier.

Exercise – Regular physical exercise has been proven to positively effect the body, including one’s heart. If you want to have a healthier heart, exercise is a great way to use your hardest working muscle. When the heart is healthy and strong, it has a positive impact on the rest of your body.

Healthy Foods - Nutrition plays a big role in helping your heart become healthy. To help with nutrition that targets heart health, enjoy foods like Wild Salmon, tomatoes, avocados, squash, and carrots.

Avoid Tobacco – Whether your smoking or chewing it, tobacco is very dangerous for your heart and overall health. If you currently smoke, successfully quitting would be one of the healthiest things you could do for your overall health.

Avoid Stress – I know first hand how trying to avoid stress is easier said than done. I also know first hand how stress can negatively effect you, and it’s important that you do everything you can do minimize the stress in your life, and learn how to manage the stress you can’t quite get rid of.

Sleep - It’s important to get enough rest, which helps your body recover from everything it has to accomplish during the day. Getting enough sleep would be something that could help you manage your stress effectively. A lack of sleep never helped anyone.

Keep updated on the latest & greatest health articles by joining the Skinny Twinkie community!

Sources:

www.whitehouse.gov

www.cdc.gov

Benefits of Interval Training

We all know that exercise is essential for controlling blood sugar, normalizing insulin levels, and getting or staying in shape. There are different techniques that can help you exercise, and Interval Training is one of them.

What is Interval Training?

Rather than just doing cardiovascular exercise, Interval Training is a type of physical training which involves bursts of high intensity work and then followed by periods of lower intense workouts.

Interval Training can be used with different types of exercise methods, such as running, stair climbing or cycling.

Most adults should be able to handle this type of exercise, but if you have a known heart condition, you should see a doctor (cardiologist) first to give you the clear to start incorporating Interval Training into your exercise routine.

How to Incorporate Interval Training

During your Exercise:

1)  Choose an exercise  such as the treadmill, stationary bike, elliptical machine.

2) Warm up.

3) Exercise: Workout at an intense pace for 30 seconds, then recover with a lower intensity for 90 seconds.

4) Rinse and repeat for 8 sets, for a total of 16 minutes.

5) Cool down.

Important: You can do Interval Training one or two times per week in replacement of your regular exercises during the week. You shouldn’t do Interval Training more than two times per week, due to the extreme intensity and strain that is placed on the body. As Interval Training can be very healthy for you, you don’t want to over train, since this increases your risk of injury.

Before/After  your Exercise:

Sleep! You need to be well rested to maximize the benefits of your workout.

Drink plenty of Water . Don’t drink soda (especially diet), sugary juices, or vitamin water.

Eat a well-balanced diet, and be sure that you are consuming a proper amount of calories. It’s very important that you stop eating Junk Food and Candy! Proper nutrition is vital for exercise, especially when you perform an intense workout such as Interval Training. Sugar and grease are the last things your body needs.

What sets Interval Training Apart

Improves Aerobic Capacity – Helps to increase the length of workouts and at varying intensities.

Boosts Fat Burning – With the intense workouts mixed in with regular paced exercises, most people will notice a decrease in body fat.

Increases HGH – Interval Training helps to increase the Human Growth Hormone (HGH), which is a natural growth hormone which aides muscle strength.

Boosts Metabolism – Interval Training helps with burning fat throughout the day by increasing your metabolism.

Start seeing the results of a healthier lifestyle with Interval Training! Who’s ready to start?

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The Most Dangerous Diets

Yes, you CAN afford to eat healthy

So many people tell me that the biggest reason they aren’t eating healthy is because they can’t afford to. I am here to set the record straight: Yes, you CAN afford to eat healthy. Chances are, you just choose not to.

Eating healthy is a choice, and here’s some healthy foods that are within your budget.

Tip: Create a meal plan. 

When I first got married, my husband created a grocery shopping rule: I could only buy what’s on the grocery list that I had already created. This led me to create better meal plans!

A big way to save money is to create a detailed meal plan. Just add any items you need to your grocery list. Do this well in advance, and never plan on an empty stomach. By doing this, it has been a huge way to save money and my waistline!

Tip: Buy in Bulk

Buying in bulk can hurt you or help you with your healthy eating goals. Here’s some healthy foods you should start buying in bulk for better health:

• Brown Rice – This is a great filler to add to meals without sacrificing your health. I was able to find Organic Brown Rice at a nearby Costco for about $1.50 a pound.

• Eggs – I buy my Organic Brown Eggs from Costco. I pay $4.00 for 18 eggs. Eggs are a fantastic source of protein, and even if you opt for mainly consuming the egg whites, you’re still buying these at a great price. Eggs are known to be one of the healthiest and cheapest forms of protein.

• Lentils – Very healthy for you, and at about $1.25 per pound, good for your budget too! You can make lentil soup, lentil burgers, and even lentil bread. With a food so healthy, cheap, and delicious, it’s no wonder so many people have come up with creative ways to incorporate lentils into their meals.

• Fresh Fruits and Vegetables – When you buy fresh produce in bulk, the key is to pick just one or two fruits and vegetables and rotate them each week. This way, you don’t over eat one type of fruit or veggie, and you don’t get bored. Though the prices may vary, buying in bulk can really save you some money.

• Frozen Fruits and Vegetables – These aren’t always cheaper than fresh produce, but since frozen fruits and vegetables are sold year round, buying frozen produce when it is out of season can be a great way to save money and still eat healthy.

Tip: Buy locally and in Season

• Farmers Market – Your local farmers are selling fresh produce right at your doorstep for a fraction of the cost. Since there is no middle man, the farmer’s savings gets passed on to you.

• Fruits and Vegetables – In order to get the best prices for your produce, only buy what’s in season.

Tip: Do-it-Yourself

• Prepare your own foods – When you purchased packaged foods, you are definitely paying for convenience along in addition to preservatives and unnecessary sugar. Save your bank account and your waistline by making more homemade foods.

• Grow your it yourself – Growing your own Garden can save you a lot of money! If you are limited on space, try growing a small herb garden or even sprouting within your home. Gardens are cost effective and very nutritious!

Not sure when to plant? Check out The National Gardening Association for tips and ideas on how and when you can get your garden started.

• Buy a Food Dehydrator- Make your own fruit leathers, dried fruit, and even beef jerky. One of the most expensive and unhealthy convenience foods is dehydrated choices, so making your own will be a lot cheaper and healthier. No added preservatives or Sugar is something to celebrate!

Tip: Go Old School

• Boycott Fast Food – Rather than taking a trip to your closest fast food joint every day, bring in your own lunch to school or work. It’s a lot easier on your budget and expanding waistline.

Do you have any cost saving tips on eating healthy? Please share your thoughts in the comments section.

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