HEALTHY LIVING

FRESH FOOD, FRUIT & VEGGIES

is your key to good health!

Besides their abundance of vitamins,

minerals, and feel-full fiber content, here's

another great reason to eat your five servings

of fruits and vegetables every day:

You'll cut your cancer risk in half!

The reason? Antioxidants!

These powerful, naturally occurring nutrients

boost your immune system and fend off cell

damage!

Here's some advice:

1) When you get home from the market, cut up

fruits and veggies into serving-size pieces.

You'll be more likely to reach for them if they're

ready to go!

2) Have fruit or 100% percent fruit juice with your

breakfast (stay away from simple sugars like fruit late in the day.) Stock your kitchen with fresh,

frozen, dried, and canned fruits and

vegetables so they're always on hand!

3) Munch on a fruit or vegetable snack daily!

Add a side of veggies (steamed or cooked) to

your plate at dinner (veggies are good anytime!)

Pretty soon, natural foods will be part of your

daily routine and you'll wonder how you ever

ate all those processed treats!

"ALL THINGS IN MODERATION..."

Sounds like a pretty simple plan, right? Well, it is and it's also healthy!

But what about those "DIET" trends: Low Carb/No Carb, Low Fat, and those "OTHER" diets?

Well, any changes that lower a caloric/fat or carb intake can be positive, HOWEVER, radical changes take a toll over time, zap your strength and willpower, or even disturb your general health, metabolic functions and can even cause your body metabolism to SLOW down!

"Say it isn't so..."

The basic formula to any healthy and long term weight loss plan is

LESS ENERGY IN - MORE ENERGY OUT...

but there are also tricks of the trade to make your body a fat burning machine...

GOT MILK?.....Skim, We Mean

                                 Ugh! Skim milk is sick... right?

                                   If you are currently drinking                                          whole or 2% milk, you probably                                    think so.

                                  It is just too hard for you to

                                   drink white water.

Understand that by drinking even 1/2% milk over skim milk gives the average person hundreds or thousands of extra grams of fat per year! This can add up to extra pounds of fat each year! It has to go somewhere...

Make it easy on yourself. If you are drinking whole milk

right now, immediately move down to 2% milk. The first

week or so you may notice the taste difference a little, but your body and tastebuds will adapt. You will enjoy 2% just as much as you used to like whole milk. I promise you that this is true! Give it a chance for two weeks.  After a few weeks or a month of 2% milk, switch to 1%.Wait until you are used to it, then change to 1/2% and then to skim milk.

This little change in your diet can make a huge difference in your body in just a few months. Skim milk has all the same protein and vitamins as whole milk,

but without the fat!

Words of Wisdom   

"I'm tired of all this

nonsense about beauty

being only skin-deep.

That's deep enough.

What do you want, an

adorable pancreas?"

--Jean Kerr, writer 

LOGGING YOUR  ACHIEVEMENTS - Your Formula for Success

Without keeping track of what you're doing it's hard to know what is and isn't working. Even worse, old habits die hard and personal perceptions are often quite different from reality. Have you ever seen someone out in public, embarrasingly attired and thought to yourself, "Didn't she look in the mirror today?" Odds are she did, but the "reality" of what she saw was quite different than "REALITY" of what everyone else saw. We play the same kind of tricks on ourselves with our daily food & exercise! Ask yourself, "Did I really take into account those extra snacks today or that soda you grabbed while driving your car? Was the portion size of that "healthier" dinner really healthy? And what about all that exercise you must have done today, cause you're soo tired?

Log books can help you not only stay accountable to yourself and your goals, but also make you aware of things that might have just become some un-noticeable bad habits, you want to get rid of.

Go to any drugstore and pick up a basic log where you can trach what you are doing daily (kind of like your Health Diary.)

Here are two components of a Healthy lifestyle that you are going to want to  track...(even a week or two tracking this can make a major difference in self-realization!)

1. FOOD LOG: *Track for every meal/snack for ea day of the week)

You'll want to right down every time you consume something. It should include the TIME you ate it, ITEM EATEN/DRANK and PORTION SIZE. If you really want to benefit from this take a few moments at the end of each day to tally up the number of  CALORIES, CARBS, FATS, SUGARS you consumed - You'll probably be VERY surprised!  Track SODIUM and FIBER too and you're on your way to a thorough understanding of your diet and what you need to change!

2. EXERCISE LOG

*WEEKLY  EXERCISE  LOG.... *Track for each day of the week)

Exercise is your key to long lasting good health, higher metabolism (ie:fat burning), and increased energy and skin tone!

To make sure you are getting enough and of the right kind, log your daily schedule. You'll be way ahead of the pack!!

You'll want to include:            

DAY/DATE WORKOUT     EXERCISE(s)CALORIES BURNED    STRENGTH minutes CARDIOminutes

and with each exercise  log:

EXERCISE WEIGHT      NUMBER OF SETS   NUMBER OF REPS

If you even attempt to start making an accountable record of your activity, you'll be writing your own ticket to a "lean, mean lifestyle!"

NOT DUMB!

FOOD TIPS:

Eat slowly. It takes your stomach up to 20 minutes

to register fullness, so if you slow down you'll

likely eat less.

AND drink Lots of Water - It helps fill you up between meals, rehydrates you and flushes away the bad!

FOOD TIP: Remember, if you go to a buffet: It's "All YOU can Eat", not you eat ALL!" It's all about portion size!

DON'T FORGET TO EXERCISE!!

WEIGHT BEARING EXERCISES: Help shape & tone your body. Best of all, they help build muscle. MUSCLE burns fat even in a resting state!! The more muscle you have, the more calories your body burns to maintain it - Meaning your metabolism is always higher so you're burning more fat!!

CARDIO: This is what ramps up your fat burning machine and will help take the pounds off

GOOD LUCK....You're on your way to a happier, healthy Lifestyle!

SEE YOU ON JULY 11!

A Final Thought: Learn "The Rule of Halves"...

Did you know food portions are one of the biggest diet killers around!

Restaurants routinely serve you 2 to 2.5 portions in a single meal.

That means when you are eating your full plate you are overeating by double!

A handy mental tool that will help you in many ways is "The Rule of Halves."

When your car's gas is half full, fill it.

When your halfway out of items, prescriptons, supplies, refill them

and most importantly,

When you get a full plate of food - WHEN YOU FINISH HALF OF IT - STOP EATING!