Nutrition from the Ground Up: Fruits...tips from the ADA
Depending on your age, weight and activity level, you should be eating about 1½ to 2 cups of fruit every day. Do you find it hard to meet that goal?
Take time during National Nutrition Month to evaluate the fruit you eat, and if you are lagging behind, these tips can help:
•Start your day by adding fruit to your cereal or on top of whole-grain waffles or pancakes.
•Make a large batch of smoothies with frozen fruit and low-fat or fat-free yogurt and milk. Portion into smaller containers for individual servings and refreeze.
•Add fruit to salads. This not only boosts nutrition but adds texture and taste. Add orange slices or strawberries to spinach salads or toss grapes into a mixed green salad.
•Top your turkey sandwich with cranberries, sliced pears or apples.
•For dessert, add sliced bananas, berries or peaches to non-fat yogurt or as a topper for angel food cake.
•When it comes to snacking, dried fruit can be equally as nutritious as fresh. However, be mindful of added sugars.
And never forget good ol’ whole fruit. Keeping your fridge stocked with a variety of fruits will give you healthy options when the hunger bug strikes. For more tips on getting your daily allotment of fruit, visit MyPyramid.
P.S. From xo fitness:
Place a fruit bowl in a prominent place (apples, oranges and bananas do well out of the fridge). If you store fruit in the bottom drawer of the fridge it is out of site, out of mind and might just stay there until it gets mushy!
http://www.xofitness.com/
Tuesday, March 2, 2010
Tip of the Day #3
Get the Most from Your Vegetables...tips from the ADA
Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:
•Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
•Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
•Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
•Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
Follow these tips to get the most vitamin bang out of your vegetables.
P.S. from xo fitness:
Eat as many different colors of veggies as you can!
http://www.xofitness.com/
Vegetables are a great source of vitamins and nutrients. However, water-soluble vitamins like vitamin C, riboflavin, thiamin and folate can be destroyed by exposure to air, water or heat. To keep the vitamins in your vegetables from escaping:
•Cook vegetables in a small amount of water, just enough to keep the pan from scorching.
•Steam, microwave or stir-fry vegetables instead of boiling to reduce the amount of time they are exposed to heat.
•Cooler temperatures help preserve vitamins, so store produce in the refrigerator.
•Cut up vegetables just before cooking and serving time to decrease the amount of their surface that is exposed to air.
Follow these tips to get the most vitamin bang out of your vegetables.
P.S. from xo fitness:
Eat as many different colors of veggies as you can!
http://www.xofitness.com/
Wednesday, February 3, 2010
Heart Disease is the #1 killer
Did you know?
Heart Disease is the #1 killer of American women
~Know Your Risk~
Become more aware of the risk factors involved
& the heart healthy lifestyle changes you can make.
FREE assessments at xo fitness
Friday, February 5th
Drop-in anytime…8 am-6 pm
Assessment includes:
Blood Pressure Check
Body Mass Index
Risk Factor Quiz
The Red Dress Pin
xo fitness
100 S. Broadway, De Pere, WI
920-339-0630
920-339-0630
www.xofitness.com
Thursday, January 21, 2010
Minimize Weekend Weight Gain
o Eat before you go grocery shopping. Many people do their week’s grocery shopping on Saturday or Sunday, do not go to the store hungry or you will most certainly put things in your cart on impulse.
o Keep healthy snacks handy in the car. Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
o Keep a food journal. A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
o Limit eating out. Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
o Limit your alcohol consumption. There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
o Plan to get some exercise. Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
o Which tactics above did you try? Did they work?
o What did you do well?
o Ask yourself: What can you do better next weekend?
Have a fit & healthy weekend! Karin
o Keep healthy snacks handy in the car. Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
o Keep a food journal. A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
o Limit eating out. Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
o Limit your alcohol consumption. There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
o Plan to get some exercise. Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
o Which tactics above did you try? Did they work?
o What did you do well?
o Ask yourself: What can you do better next weekend?
Have a fit & healthy weekend! Karin
Saturday, January 16, 2010
Double you weight loss with Food Journaling
You can use a regular notebook for your food journal or contact us at info@xofitness.com and we'll email you ours!
Food Entries... Entering More Than Food
What... It is important to include everything from what you drink to the butter that you place on your roll.
How much...This is the only way that you will get an idea about how many calories that you consume during the course of the day.
When...remember it is important to spread out your meals throughout the day. Every 3-4 hours if possible.
Where...Your may notice a pattern of eating certain times and places besides the table. Sometimes you eat in those places out of habit, for instance the car or the couch not because you're hungry , but because it is a habit.
Why... Were you hungry or were you bored/stressed/sad? By identifying emotions that cause you to eat, you will become aware of them and be able to develop other ways to deal with these emotions. To lose weight, you only want to eat when you are hungry. Check out How Hungry Are You?
After one week, review your food log. You might be able to pick out the trouble spots on your own, or bring your food journal to our studio for a nutritional review. Clients can get a nutritional review anytime they bring in a 7 day journal. If you are not currently a client, simply turn in your food log at xo fitness and schedule a complimentary session.
Yours in Health & Fitness,
Ryan & Karin
Food Entries... Entering More Than Food
What... It is important to include everything from what you drink to the butter that you place on your roll.
How much...This is the only way that you will get an idea about how many calories that you consume during the course of the day.
When...remember it is important to spread out your meals throughout the day. Every 3-4 hours if possible.
Where...Your may notice a pattern of eating certain times and places besides the table. Sometimes you eat in those places out of habit, for instance the car or the couch not because you're hungry , but because it is a habit.
Why... Were you hungry or were you bored/stressed/sad? By identifying emotions that cause you to eat, you will become aware of them and be able to develop other ways to deal with these emotions. To lose weight, you only want to eat when you are hungry. Check out How Hungry Are You?
After one week, review your food log. You might be able to pick out the trouble spots on your own, or bring your food journal to our studio for a nutritional review. Clients can get a nutritional review anytime they bring in a 7 day journal. If you are not currently a client, simply turn in your food log at xo fitness and schedule a complimentary session.
Yours in Health & Fitness,
Ryan & Karin
Sunday, January 10, 2010
How Hungry Are You?
The Hunger Scale
Learn to use this scale to rate your hunger and fullness.
0 - Ravenous, Primal Hunger. I'm so hungry I could die!
1 - Extremely Hungry, dizzy, shaky, faint
2 - Very hungry, irritable, finding it hard to concentrate
3 - Stomach growling
4 - Hungry but not ravenous
5 - Totally comfortable
6 - Feeling like I ate too much
7 - Stomach is stretched/uncomfortable
8 - Very Full/Stuffed
9 - Very Full and Bloated/Overstuffed
10 - So Full it Hurts, Feels like I'm going to explode, Feel sick to my stomach
LEVELS 0-2: Signifies ravenous hunger. You have allowed you blood sugar levels to drop too low. This is when you are most likely to overeat. Avoid this stage!
LEVELS 3-4: These are the best times to eat. Your body is saying that it needs food, however you will be able to make good choices and eat reasonable portions.
LEVELS 5-10: Starting to eat at these levels indicates emotional, not physical hunger. Eating until you reach level 6 and higher may indicate that you've lost touch with your physical hunger; focus on controling your portions.
Tune in to your body so you will look good and feel great in 2010!
Yours in Health & Fitness,
Ryan & Karin
www.xofitness.com
Learn to use this scale to rate your hunger and fullness.
0 - Ravenous, Primal Hunger. I'm so hungry I could die!
1 - Extremely Hungry, dizzy, shaky, faint
2 - Very hungry, irritable, finding it hard to concentrate
3 - Stomach growling
4 - Hungry but not ravenous
5 - Totally comfortable
6 - Feeling like I ate too much
7 - Stomach is stretched/uncomfortable
8 - Very Full/Stuffed
9 - Very Full and Bloated/Overstuffed
10 - So Full it Hurts, Feels like I'm going to explode, Feel sick to my stomach
LEVELS 0-2: Signifies ravenous hunger. You have allowed you blood sugar levels to drop too low. This is when you are most likely to overeat. Avoid this stage!
LEVELS 3-4: These are the best times to eat. Your body is saying that it needs food, however you will be able to make good choices and eat reasonable portions.
LEVELS 5-10: Starting to eat at these levels indicates emotional, not physical hunger. Eating until you reach level 6 and higher may indicate that you've lost touch with your physical hunger; focus on controling your portions.
Tune in to your body so you will look good and feel great in 2010!
Yours in Health & Fitness,
Ryan & Karin
www.xofitness.com
Saturday, January 9, 2010
SMART goals
Yogi Berra once said, "You've got to be very careful if you don't know where you are going, because you might not get there."
Be sure your goals are SMART:
Specific
Measureable
Attainable
Reward-based
Time-framed
SPECIFIC
"I am going to get in shape this year" is too vague. Instead, say "I am going to exercise for 30 minutes twice a week for the next 4 weeks." You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measureable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of January you can reward yourself. Then you can set a new goal (maybe 3 days/week) for the month of February!
MEASURABLE
Most people who make "getting fit" a New Years Resolution are concerned about their body image and want to see changes. Avoid setting a goal to lose a specific amount of weight in a specific amount of time as your one and only goal. Instead, assess your starting point...click here for details.
ATTAINABLE
Steer clear of false expectations. Do not expect to lose more than one pound per week. You did not get out-of-shape overnight and it may take some time to see the results. Weigh yourself only once each week. For most re-assessments wait at least one month.
REWARD-BASED & TIME FRAMED
It's important to dangle a carrot out there for motivation. Setting a time frame will help you know WHEN it is time to reward yourself. Think of something you've been wanting to do. When you reach your 4 week, 8 week or 12 week goal do something nice for you!
Our advice to those just getting started: Make your resolution to stick with it through March 31, 2010. Once you get past that three month milestone, experience the benefits of regular exercise and see some results you will look good & feel great!
Do you need help setting or reaching your goals?
Email us at info@xofitness.com
Yours in Health & Fitness,
Ryan & Karin
http://www.xofitness.com/
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