It's the LITTLE Things

+How the Little Things Add UP +

So you're trying to do all the right things for your health.  You are working out consistently and eating fairly well.  Great!  Let me help you stay on track :) We all know that calories in must equal calories out or we will gain weight.  So let's take a look at some little ways that we can keep the number of unneeded calories down.  One big intake we sometimes overlook is DRINKS.  Sugary drinks filled with high fructose corn syrup can be the devil and for many reasons!

Increase weight gain

Sugar decays teeth

Increases your risk for a # of diseases

High sugar causes dehydration

  If at all possible it is best to substitute these sugary drinks with water.  If you still feel like you need a little taste to your drink try adding fruit or vegetables! I love adding watermelon, berries, lemon, lime, cucumber, apple, orange and the list goes on! Not only is this simple trick low calories, it has added benefits. :)

Drinking soda is even worse than drinking sugar filled juices but that doesn't mean that drinking DIET is much better.  Diet drinks contain Aspartame which is possibly one of the most dangerous substances added to foods/drinks.  Drinking a 330 ml can of soda translates to more than 1lb of weight gain every month... thats 12 lbs a year!

The last thing I want to talk about is COOFFFFEEEEE!  It's what wakes us up in the morning and carries us through a rough day.  We love it! But it doesn't have to destroy us and our beautiful goals we've set! It actually pains me to see what some people order at coffee shops.  Just to think that its 9:00am and they have already consumed 300 calories, and that's not counting their actual breakfast. If you are a coffee person and you do purchase coffee mixes, I challenge you to go online, find the Starbucks calculator, and find out its nutrition facts.  Below is a typical drink ordered:

Caffe Mocha made with 2% milk, no whip cream

Nutrition Facts Per Serving (16 fl oz)

Calories 290	Calories from Fat 70
	% Daily Value*
Total Fat 8g	12%
Saturated Fat 5g	25%
Trans Fat 0g
Cholesterol 25mg	8%
Sodium 140mg	6%
Total Carbohydrate 42g	14%
Dietary Fiber 4g	16%
Sugars 34g
Protein 13g
Vitamin A 10% Vitamin C 2% Calcium 35% Iron 25%
Caffeine 175mg**
*Percent Daily Values are based on a 2,000 calorie diet.
**Each caffeine value is an approximate value.

Now, I'm not telling you not to have your daily fix.  I'm just encouraging you to do it in a smart way. :)  

Here are some of my tips:

Try Skim, Almond or Soy Milk

No Whip Cream added

Use natural alternative sweeter

I use this stuff and I love it! It is made from a Stevia plant so it is all natural and it has Zeroooo calories.  You can buy it at your local grocery store and it is sold in two ways.  You can purchase it in individual packs so you can take it with you or straight.  I personally have both so I have it at the house and on the go! 

So DRINK IT UP, in a HEALTHY way :)

Say YES to Cardio!

Gotta Get That CARDIO In!

I know you may not want to hear this... but if you want a healthy body, heart and mind, you are going to need to implement cardiovascular exercise into your daily routine.  The American College of Sports Medicine recommends that adults ages 18 to 64 should engage in a minimum of 150 minutes of moderate-intensity aerobic exercise 3 to 5 days a week. Confused on what MODERATE exercise is?? If you need some help identifying your intensity, it would be great to invest in a heart monitor.  When you are exercising at moderate intensity your heart rate should be at (40-60% HRR).  Another more simple way to tell if you're in the right zone is to use the TALK TEST.  This test is a generally effective way to measure your exercise intensity and its FREEEE! While doing your cardio workout next time, try talking.  If you find yourself breathless you are most likely working at a higher threshold, moderate to high intensity.  Vice versa, if you are able to hold a conversation smoothly you are in the low-moderate pace. Easy enough?

 If you follow the minimum guidelines of the ACSM you are already reducing your chance of major health issues such as high blood pressure, heart disease and diabetes.  Every time you engage in aerobic exercise you are pushing your heart lungs and blood vessels to do a better job at what they do... and that's a good thing!

DESPISE CARDIO??

 Well, get over it ;) Your body NEEDS it! The key here is to find the type of cardio that works for you and your lifestyle.  For example, if you have a dog, this is a great opportunity to help yourself and your pup. Even getting a 30 minute walk/run/bike/swim in a day can reduce your risk of disease greatly.  If a walk or run is hard on your knees, try biking or swimming.  Whatever you do, move your body, everyday!

Tips for getting through a cardio workout:

Put some awesome music on your iPod

Download a podcast or book you've been wanting to listen to

Cover up your watch or timer so your not staring at the clock

Watch a movie or tv show

Talk on the phone (if possible)

Workout with a friend

GET MOVING !

Shake it UP!

SHAKE it UP!

Let me tell you about one of my favorite healthy lifestyle ideas that keeps me not only FIT but feeling great.  I LOVE integrating veggie/fruit shakes into my everyday diet.  I find that it's a great way to make sure I'm getting all my fruits and veggies in for the day.  Having a smoothie is also a perfect way to substitute a breakfast, lunch or dinner.  This may come in handy after you had a long night or drinking alcohol or eating foods that aren't the most nutritious! My awesome mom and dad gave my husband and I the Health Master blender for Christmas a couple years ago and it's been a go to meal maker in our house ever since.  I found that this machine is great and you can make anything from shakes to dip or even soup in it :)  However, it can be a little pricey which is why I want to acknowledge that you can make a shake in a regular $40 blender too! ... it just may not last as long!

Below is the link to the blender I use :

http://www.myhealthmaster.com

I also love to add Blenditup Protein+ Smoothie Mix to my shakes.  Its 100%vegan and it uses protein from organic vegetables such as Soybean Quinoa to fuel your drink.  With just 2 scoops your smoothie is stocked up with 14 g of protein.  It also supplies you with a healthy does of Amino Acids and Vitamins.  Oh and its gluten free ! 

Check it out for yourself https://blenditup.com

Tips with making smoothies:

Keep it super healthy by putting more vegetables in it than fruits! 

Check out this website for A-Z help on making some super invigorating smoothies :)

http://drinks.seriouseats.com/2013/08/protips-smoothies-without-recipes-better-texture-ingredients-equipment-advice.html