TIPS FOR BEING BETTER EVERY DAY . . . YOU ARE BLASTrong!!

WHEN CHOOSING FRESH PRODUCE, STICK TO THE DIRTY DOZEN LIST FOR GUIDANCE . . .

ALWAYS REMEMBER . . . WORDS TO BLAST BY:

IF YOU ARE ATTENDING ANY OUTDOOR SPIN AND/OR BOOTCAMP CLASSES, HERE ARE A FEW TIPS TO KEEP YOUR BODY HEALTHY AND YOUR WORKOUTS SAFE!!!

– Bring an extra bottle of water. Even if you don’t drink it all, there will be some extra to splash your face if you need it.

– Bring a small bottle (8-12oz) of a sports drink (i.e., Gatorade, Powerade, etc.) that is naturally sweetened and contains electrolytes. Sip on it during your workout – don’t gulp, too much too quick could make you nauseous.

– Pick-up a cooling towel from your local sports store. These towels are stored in the freezer and remain cold for up to 120 minutes. Pack this cool towel and have it handy to wipe your face and neck at break time.

– Hydrate throughout the day. Just drinking while working out is not going to cut it. Staying hydrated throughout the day will help your performance and keep you at low risk for dehydration even through a good sweat!

– Post workout meal should include simple carbohydrates such as fruit. Continue to drink water after your workout as well to maintain proper hydration levels.

DON’T DEPRIVE YOURSELF OF FOODS THAT YOU LOVE!!

One sure way to derail your healthy eating plan is to constantly deprive yourself of your favorite indulgent foods! Eating healthfully requires balance! It is unreasonable to think that we will NEVER again have a burger, a brownie, or a beer. Allowing yourself a little of your favorite foods, IN MODERATION, is a healthy way to live. Often times, I tell my clients to allow yourself one indulgent entree, dessert, or snack per week. Limit alcohol to 2-3 drinks per week – but stay away from the supersized frozen cocktails – those can pack up to 1000 calories per drink. If you are going to drink, enjoy a lite beer, wine, or a drink with 1 oz liquor mixed with tonic and a splash of citrus/cranberry for a little flavor.

GETTING ENOUGH PROTEIN IN YOUR DIET:

Prepare healthy snacks and portion them out in single serving zip-lock bags or portable containers – stash them in your pantry and/or fridge for quick access to calorie controlled snacks! My fav: almonds, 60% cacoa dark chocolate chips, and raisins trail mix. Measure out all the ingredients then evenly divide the mix into portions that will be 200 calories or less. These are great to throw in your bag for a quick post workout snack.

Getting 2-3 servings of low-fat or non-fat dairy product such as skim milk, yogurt, or cottage cheese is a great way to incorporate healthy whey protein into your diet! Whey protein is a great source of essential amino acids, it helps to support your immune system, and is important for bone health.

SIMPLE WAYS TO GET FIBER INTO YOUR DAILY DIET:

Ground flax seed (also known as flax meal) is a great way to get a little extra fiber, as well as, healthy fat into your diet each day. It is affordable and easy to find (on the baking aisle in the grocery store). Simply sprinkle the ground flax seed into your oatmeal, on your yogurt, or blend into your protein shake. The taste is subtle and easily blends into the other foods! Enjoy!