Something to Chew On

A Guide to Eating Right and Living Well


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On The Road Again!

travel“On the road again…just can’t wait to get on the road again.” Surprisingly, I learned all the lyrics to Willie Nelson’s “On the Road Again” in my 4th grade music class. For many, traveling can be disastrous when trying to stick to a healthy lifestyle. Long miles = fast food stops and long periods of inactivity. My husband and I are about to hit the slopes and enjoy some spring snowboarding in Colorado. The only thing that stands between us and the beautiful Rockies is a 14-hour car ride. Luckily for my husband, I have nominated myself as the road DJ, so we’ll be listening to jams from Hootie and the Blowfish, Ke$ha and Fleetwood Mac the whole way there. Okay, maybe not the whole way…but most of the way.

The best thing you can do to stay on track with your healthy habits while traveling is plan, plan, plan.

Plan your snacks. Nuts and homemade trail mixes that include dehydrated meats, dried fruits and nuts make great non-perishable snacks for long car rides. Another idea is to pack a small cooler or lunch box with items that need to be kept cool like fruit, hard-boiled eggs or cheese. Try to avoid foods of low nutritional value such as chips, pretzels and cookies.

  • Another tip: Try not to pack sweets for long car trips. We may have good intentions of practicing  portion control, but this often gets pushed aside when one is bored just sitting for hours upon hours. A friend of mine said she had packed a bunch of cookies to for a trip to Florida. They consumed all of them before they had even left Illinois.

Pack adequate fluids. Keep a cooler packed with extra water bottles so you’re not tempted to grab a soda or sweet tea during gas stops.

Plan your dining stops. My husband and I always have a discussion on types of restaurants we will stop for. This really helps if you know your menu items well. Chipotle is always a great go-to for us because we can load up on a good protein source and lots of veggies. If you are a Chipotle-goer yourself, then you know how awesome their guacamole is. The downfall is the price of it! I typically pack a small avocado and slice it on my burrito bowl to save money and load my meal with a heart healthy omega-9 fat. Other times, I’ll pack some veggies ahead of time, order a sandwich and just use the meat to put with my vegetables.

clock_MP900289613Watch the clock. Be mindful of how often you’re snacking. Sometimes we eat out of pure boredom when driving, so it’s especially important to pay attention to how often  you’re consuming your meals or snacks. If you’re eating every hour, it’s definitely not because of physical hunger cues.

Steer clear of high-calorie menu items. Watch out for high calorie meals, considering you haven’t exercised all day. Ways to cut back on calories include not ordering cheese on sandwiches, taking off one or even both buns from sandwiches, opting for salads or soup as side items instead of fries and the obvious–go with grilled menu items over breaded, fried options.


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Start Making Healthy Changes Now

Woman Tying Measuring Tape Around Her WaistI am not an advocate for “quick fixes” like weight loss supplements, juice cleanses and the like. While quick fixes may result in fast weight loss, these results are only temporary and chances are, your depressed metabolism will cause you to rapidly gain the weight back…and then some. Seven-day or 21-day weight loss plans typically instruct you to drastically cut caloric intake and often severely limit the variation of food in your diet. Once these week-long or month-long fast diets are over with, most people resume their previous eating habits and unfortunately circle right back to square one with their weight loss efforts.

What’s unfortunate is these quick diet plans do not teach you how to eat for the long-run. You can’t drink a “body by Vi” shake forever; eventually you’re going to have to learn how to make real food for your meals. Research has shown that a multitude of different diets such as low-calorie/low-fat, high-fat/low-carb, Mediterranean diet, vegetarian diet, paleo dietetc., can all help individuals lose weight. Sometimes, losing weight is not the problem; it’s keeping the weight off. This fact stresses the importance of lifelong habits that one must take on, not quick diet fixes, in order to maintain their weight loss efforts. Here are some “quick” healthy changes that you can make today and turn into lifelong habits.

1. Start your day with protein. Breakfast is the most commonly missed meals reported by Americans of all ages. And when we think of breakfast, we typically think of a large bowl of sugary-sweetened cereal and a tall glass of orange juice. Breakfast meals high in these simple sugars can lead to a quick drop in energy come 9:00 a.m. Try to find ways to incorporate more protein with your breakfast meal. Add nuts into oatmeal, make a veggie omelet or pair fruit with high-protein Greek yogurt.

imgres2. Switch to water. Water is essential to one’s health and its benefits far surpass the simple purpose of hydration. Drinking more water is a habit I have been working on for quite some time now and it’s really sticking. As ashamed as I am to admit it, I previously was consuming about 4 diet sodas per day. To wean myself off of the diet soda, I would tell myself for every soda I consumed, I would have to drink a bottle of water. Now I keep a water bottle with me at all times so there are no excuses for not drinking enough water.

3. Stop serving multiple starches with meals. This is an easy fix that will help you naturally control your carbohydrate intake with your meals and make them more well-rounded. Our typical American western diet revolves around meat, potatoes, bread or some other starch like noodles and rice or corn and peas with most of our meals. Begin your meals by choosing a healthy lean protein, add one starch (preferably a healthy starchy vegetable like sweet potatoes or butternut squash) and fill the rest of your plate with non-starchy vegetables and fruit, if preferred.

4. Bring your own snacks to work. It seems almost every week, someone brings in a new “Pinterest-inspired” sweet treat to share with everyone at work. Sure, these decadent treats look great, but consuming these items regularly as snack choices can lead one to a spike in blood sugar followed by a drop in energy. Plan ahead and make sure you always have healthy, nutrient-dense snacks packed with you for your workday. If you feel bad about turning down your co-worker’s cheesecake bites, you can politely decline by saying you had already packed an apple with almond butter for your snack today. Or a simple, “No thanks, but thanks for asking,” always does the trick too!

exercise_02F026015. Exercise. Daily physical activity is one of the most important keys for a healthy metabolism and weight management. It’s time to put the “excuse book” away and start moving today.


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Figge’s Favorite Groceries

grocery shoppingWith the success of  Figge’s Favorite Things blog post, I thought I would follow up with a list of some of my favorite foods that frequently occupy my shopping list. Years ago, my diet heavily consisted of processed luncheon meats, frozen dinners and snack bars. Today, fresh fruits, vegetables and meats are typically what fill up my grocery cart. This was no overnight process, but slowly, I began to step outside my comfort zone and taught myself how to prepare and cook with fresh ingredients. To stay healthy, I rely on clean, minimally processed foods. Combined with a healthy dose of physical activity each week, clean eating helps keep my cholesterol down, energy up and promotes a good night’s sleep.

  1. Eggs. Eggs have been hounded over the years for their fat and cholesterol content. However, with today’s research on eggs, we are learning that 1) the cholesterol found in eggs is not what is causing high cholesterol in individuals and 2) the benefits of the yolks include a Vitamin B12 source, eye-healthy lutein , zeaxanthin antioxidants, and choline, which is essential for cardiovascular and brain function.
  2. fresh-spinachSpinach. This green giant gets sautéed in with my eggs each morning and makes several appearances in other meals throughout the week.
  3. Peanut or almond butter. If I could eat almond butter every day, I would; but because the cost of it is often more than peanut butter, I tend to go back and forth between these heart-healthy fat and protein snack additions.
  4. Cauliflower. My kitchen often looks like a cauliflower war zone. For those of you that regularly cut up cauliflower, you know what I’m talking about! My preferred way of cooking it is steaming in a sauce pan and then mashing it in my food processor. Add a pinch of salt, garlic powder, onion powder, butter and garnish with chives and you have a great vegetable side dish (not to mention for the cost of $3 or less!)
  5. Spaghetti Squash. We have been having a lot of fun with spaghetti squash this winter. It is a great substitute for pasta in recipes. To me, it is not very tasty when served plain, but if you add mixed vegetables, seasonings, sauces or a homemade mayo to the mix, you’re set-to-go for a delicious meal.
  6. Chicken. This is the most popular protein consumed in our household. For that reason, I am constantly finding new ways to season and prepare it. We also consume beef, pork and fish but chicken definitely takes the podium for most consumed.
  7. Apples. This fruit is a good source of antioxidants and soluble fiber. I usually have at least one and sometimes two apples a day with my peanut or almond butter for heart-healthy, filling snacks.
  8. Whey protein powder. Since both my husband and I do Crossfit, we need a quick source of protein for our post-workout snacks. One scoop of protein powder poured in 8 oz. of almond milk allows my body to quickly refuel after a workout, promote lean tissue growth and speed up recovery time.
  9. Ground flaxseed. This antioxidant powerhouse can be easily mixed into recipes or sauces or can even be sprinkled on top of foods to add fiber, omega-3 and healthy lignans to any dish.
  10. Sweet potato. These Vitamin A giants interestingly are most often consumed with my breakfast meal. I’ll sauté a medium-large sweet potato in 1 Tbsp of coconut oil on Sunday nights and then portion out servings to grab and go for the week. NCI5_POTATO


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How Carb Smart Are You?

Carbohydrate-food-shot-carbsWhat do breads, cereals, fruits, juices, milk, yogurt, pasta, rice, potatoes, beans, vegetables, soda and desserts all have in common? If you didn’t already guess it from the title, it’s Carbs. When asked what foods contain carbohydrates, bread, pasta and potatoes are the most commonly identified. Many people do not realize that carbs are actually found in almost our entire food supply with the exception of meats, cheeses and fats.

As Americans, we generally consume way too many carbs throughout the day. Most breakfast meals include toast, Poptarts, pancakes, biscuits or cereal followed by sandwiches, pizza, spaghetti and burger and fries for the rest of the day. These foods are also highly processed menu items that often contain preservatives and other added chemicals.

Do I feel that carbs are contributing to many of our current diseases and illnesses? Absolutely. Does that mean that in order to be healthy, one must cut out all carbs? Not at all.  In fact, many athletes actually need to increase their carbohydrate intake to ensure optimal performance. Research has shown that vegetarians, who are known for having high-carb diets, tend to have reduced risks for obesity, diabetes and heart disease.1

Going “low-carb” is a very popular diet trend to lose weight. While consuming fewer carbohydrates can help decrease circulating levels of insulin, which in turn can help the body switch to a fat-burning mode, weight loss is typically more attributed (but not conclusive in all studies) to the combination of consuming fewer calories, better food choices, less processed foods and improved physical activity habits. Researchers in a 2007 study in the American Journal of Clinical Nutrition suggest that low-carb diets may give individuals a “metabolic advantage” meaning that more weight loss may be achieved per calories consumed (versus the same amount of calories consumed from a standard high-carb meal plan).2  

This is a very controversial subject since these findings somewhat violate the laws of thermodynamics. Since there is no consensus on what low-carb actually is (for some studies it’s a mere 5% of total calories and for others it’s defined as 45% of total caloric intake), the term smart-carb has become more popular.

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Today, research is investigating the health benefits of low-moderate carb meal plans:

  • Following a “smart-carb” diet in addition to exercise can help improve insulin sensitivity and assist in weight reduction in women with polycystic ovary syndrome.
  • A Duke University study found that obese individuals with type 2 diabetes who ate a low-carb diet versus a low-glycemic diet experienced greater weight reduction and greater reduction in HgbA1C. In this same study, most of the subjects (95.2%) in the low-carb group were able to reduce or eliminate their diabetic medications compared to only (62%) in the low-glycemic group.3
  • There also appears to be some variation in low-carb meal plans. A group of Swedish subjects showed greater benefits in waist circumference reduction and improved blood sugar control when following a diet based of meat, fish, fruits, vegetables, eggs and nuts (paleo diet) when compared to a subjects who followed the Mediterranean diet.4
  • The obvious concern with consuming a low-carb diet is the increased fat intake and potential increased risk for heart disease. Fortunately, studies are confirming that higher fat intake when associated with a low-carb diet may not be as big of a problem as once thought.

Low-carb meal plans may not always be the best, but choosing smart-carb lifestyles such as the Mediterranean and Paleo lifestyles are much more suitable for day to day living. Here are a few ways to smarten up your carb choices.

  • Nix pretzels, crackers, chips and granola bars and opt for healthier carb and non-carb snack food choices such as fruits, vegetables, yogurt and nuts.
  • Vary up your breakfast meal. Swap sugar-sweetened cereal and refined white bread for a veggie omelet, turkey sausage frittata or fruit with Greek yogurt.
  • Serve vegetables with a side of vegetables. Many people state that they always have to have a starch with their dinner meals. Why not swap the rice and pasta for vegetable starches such as sweet potatoes, butternut squash or spaghetti squash?
  • If choosing grains, consider whole grain choices such as oatmeal, quinoa or wild rice.

Remember, limiting carbs is not the only way for improved health. The mere reduction of processed foods in one’s diet can have positive health effects.

  1. American Heart Association. Vegetarian Diets. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Vegetarian-Diets_UCM_306032_Article.jsp
  2. Westman, E., et. Al. (2007). Low-carbohydrate nutrition and metabolism. The American Journal of Clinical Nutrition, 86(2), 276-284. http://ajcn.nutrition.org/content/86/2/276.full.pdf+html?sid=ac06d160-abd0-4ba6-8a19-8b5560469446
  3. Westman, E.C., Yancy, W,S, Jr., Mavropoulos, J.C., Marquart, M. and McDuffie, J.R. (2008).The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes. Nutrition and Metabolism, 5, 36. http://www.nutritionandmetabolism.com/content/5/1/36
  4. Lindeberg, S., Jönsson, T., Granfeldt, Y., et al. (2007). A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia,50(9):1795-1807.


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Let’s Get Fit

gymsIt’s that time of year again. Group fitness classes are packed, parking spots are limited and time limits on cardio equipment are more heavily enforced. It’s the New Year and everyone is hitting the gym. The New Year’s gym trend occurs all over. When I was teaching in college, students would line up outside the fitness studio at least 30 minutes before class began to ensure they would get a spot. Instructors loved having the large class participation and, quite honestly, it was a huge adrenaline rush. However, after spring break had come and gone, class sizes usually dropped down to less than 50% of the previous quarter’s numbers.

First and foremost, I commend anyone who is focusing on making their life healthier by becoming more physically active. But a healthy, long life is not made by only going to the gym three months out of the year. If you are embarking on a new fitness journey, here are some key tips to remember:

Do NOT compare yourself to others. Even to this day, I still catch myself doing this from time to time at Crossfit. I’ll watch fellow crossfitters, whom I see as equal athletes to myself, deadlift more, row faster and perform more burpees than me. Something I tell my fitness participants in spinning class is “Don’t compare your Chapter 1 to someone else’s Chapter 20” and these words could not be any truer in my situation. Comparing oneself to others is one of the biggest fitness/health mistakes one can make as it often overshadows our own accomplishments and feats. When I started Crossfit 6 months ago, I needed a band in order to do a pull-up. Today, I can knock out 5 unassisted, strict pull-ups and I often overlook these strength gains I have made by too frequently comparing myself to others. When you’re in a class or working out on your own, don’t compete against the person exercising next to you. If you’re going to compete against someone, compete against yourself. See if you can push a little harder or match your previous workout’s accomplishments and remember the person working out today is much healthier than the person who was sitting on the couch yesterday.20110952-crossfit-fitness-trx-training-exercises-at-gym-woman-and-man-side-push-up-workout

It’s okay NOT to do what everyone else is doing in class. In any fitness class, you are going to have a wide variety of people with different fitness and experience levels. A great fitness instructor will demonstrate several modifications for an exercise so that everyone can equally participate in class. Stick with the variation that comfortably challenges you. Typically there are at least three levels of modifications for most exercises, and your instructor should show all varieties and perform the middle modification for the majority of the class. If you feel that there were not enough modifications given, talk to your instructor during one of the drink breaks or after class. Their job is not to “get paid to work out” rather they should be providing guidance, knowledge and motivation to group fitness participants.

Bring water. Water is essential when someone is exercising. A good rule of thumb is to take a drink of water every 10-15 minutes (or even more often when exercising intensely) when working out. Remember to continue to drink water after your workouts since a large amount of fluid is lost through perspiration. I took my first spinning class over 7 years ago. I specifically remember thinking, “This can’t be that hard, I ride my bike outside all the time. Why would I need a water bottle?” Four minutes into class, I was seen racing to the vending machines to purchase a water bottle.

Wipe down equipment before and after you use it. You are never guaranteed that the person before you wiped down the piece of equipment after they had used it. This is why I always wipe down my weight or cardio machine before I begin my exercise. With cold and flu season in full swing, the gym is a breeding ground for sickness with so many people together in an enclosed setting.

Photo Courtesy: http://www.123rf.com/


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Don’t Slack Over the Holidays

It’s important this holiday season to remain on your same exercise schedule between enjoying delicious treats.Woman Stretching

Do NOT skip your workouts. The stress of the holidays can make you feel like you’re being stretched in all directions, but try not to sacrifice your workouts. The benefits of exercise go far beyond physical changes. Exercise can help elate one’s mood and help you better handle stress and deadlines.

Regularly perform body-weight exercises at home. You don’t need a gym membership to stay fit. All you need is proper form and dedication. Try to perform 3 sets of 20 squats, 20 lunges, 15 push-ups and 1:00 minute plank holds at least 4-5 days/week. You can perform the sets consecutively, or perform one set during each commercial break of your television program.

Find the stairs and always use them. Whether you’re at work or power shopping at the mall, know where your stairs are and take advantage of a free leg workout. What I love about taking stairs is that they provide both a cardiovascular benefit and strengthen the quads, glutes and hamstrings muscles.

Squat challenge. You’ve seen them on Facebook and maybe have even pinned them on pinterest, but have you actually started any of the fitness challenges? Begin with performing 30 squats and try to add 2-3 squats each day. Keep good form by keeping your back straight, chest lifted, weight in your heels and knees in line with your toes.

Did somebody say dance party? Take advantage of the kids’ gaming system. Dance-based video games have completely changed the once sedentary nature of gaming. Dancing can burn lots of calories and what’s best about it is you can do this in the comfort of your own home, without an audience.

 Invest in some home equipment. Some of my favorite home equipment pieces are my BOSU ball, yoga mat and pull-up bar. With the pull-up bar, I can work on strict upper body strength. My BOSU ball provides opportunities for quick, intense cardio and core stabilization exercises. Having a yoga mat at home helps remind me the importance of daily stretching and mobilizing.

Park farther away. We’ve heard this recommendation time and time again, but do you actually do it? Whether you’re out shopping, going to church or an appointment, try to park further back in the parking lot to help increase the amount of steps you take each day.


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Figge’s Favorite Things (Part Two)

Happy Holidays and welcome to the second part of  Figge’s Favorite Things. Here is the second half of my personal list of favorite things to keep you happy and healthy this season.

7. Amy Dixon-home fitness workouts Amy Dixon has always been one of my favorite fitness experts. I have had the pleasure of meeting her at several fitness conferences and learn more from her with each new session that I go to. Whether you’re an avid athlete or beginner to exercise, Amy and her team demonstrates a variety of levels and modifications to guarantee you will have a safe and effective workout. You can find her DVDs on her website  or at select Costco stores.crockpot

8. Crockpot I never thought I needed a crockpot until we received one as a wedding gift. This kitchen must-have saves valuable time for making healthy and delicious meals.

9. www.steepandcheap.com This is a great website for your outdoor adventure needs. Don’t wait too long on the deals, because they are only available for a limited amount of time.

10. DIY projects Last year I made my very first appearance in the DIY world. My first project I selected was from Michaels and was a Family Name banner.To my surprise, it was quite rewarding and made awesome gifts. DIY projects can save you a lot of money in gift-giving and provides opportunities to test your creative skills.photo 3

11. CrossFit Instinct. My crossfit journey began a little over four months ago. A co-worker had asked me if I would join her in one of the free Saturday morning classes they offer and I have been hooked ever since. Excellence shines in the coaching staff and programming at Crossfit Instinct. In just a few short months, I have accomplished fitness goals that I never thought imaginable such as unassisted pull-ups and dead-lifting over 150 lbs. Check out a free on-ramp class for yourself and see what your body is capable of doing!65

12. Mindless Eating by Dr. Brian Wansink. In this book, Dr. Brian Wansink addresses the environmental cues that cause us to overeat or have bad mindless eating habits. By making readers more aware of their surroundings, we can turn our bad mindless habits into good, healthy ones.

13.Dr. Dan’s Cortibalm: The winter months  are always difficult on my lips. Between walking the dog, snowboarding and other fun outdoor activities, my lips are always chapped, cracked and can even bleed sometimes. Dr. Dan’s Cortibalm lip ointment has been a lifesaver. Typically lip balms make my lips peel even more, but this special formula leaves them soft, smooth and protects against the harsh weather.

14. Puppies- Because who doesn’t love puppies?photo 1

          In case you missed it -Figge’s Favorite Things (Part One) .


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5 Myths About Diabetes

Česky: Aplikace "rychlého" inzulínu ...1. Diabetics have to give up all sweets and desserts.

Having a diagnosis of diabetes certainly does not mean that one has to forever give up their favorite desserts or sweet treats. However, these are foods that should be enjoyed less often and in smaller portion sizes since high-sugar desserts can cause blood sugars to become more elevated. A serving size of a brownie is a 2 inch x 2 inch square and the proper portion of ice cream is one scoop or ½ cup. Cakes and pies tend to be richer in carbohydrates and should only be enjoyed on special occasions.

2. You can eat as much as you want if it says “sugar-free.”  

Sugar-free does not mean carbohydrate-free. Controlling carbohydrate intake is one of the most essential dietary modifications for diabetics to make. In efforts to reduce carbohydrate intake, many linger towards sugar-free products. These products may contain fewer carbohydrates than their regular counterparts, but they still do contain carbohydrates and portion sizes need to be  monitored. One staple of my childhood summers was Schwann’s ice cream. Schwan’s no sugar added, fat-free vanilla ice cream sounds like a perfect healthy option, right? However, a ½ cup serving contains 19 grams of carbohydrates. One serving of the regular vanilla ice cream contains 15 grams of carbohydrates. For this particular example, the no sugar added variety actually contains more carbs than the regular version. This highlights the importance to always read food labels and to compare like-products when deciding on a brand/variety to purchase.

3. You will have to start taking insulin

When someone has diabetes, it means that their body; is not producing enough insulin or not efficiently using the insulin available in their body causing abnormal blood sugar levels. Sometimes diabetic medications are needed to help the body properly use the insulin that is currently available and better control one’s blood sugars. For some people, this is not enough and these individuals require insulin shots. However, many individuals can control their blood sugars simply by eating healthier, losing weight and increasing their physical activity levels.

4. I’m not obese; I won’t get diabetes.

Diabetes comes in all shapes and sizes. It’s important to have a yearly physical with your doctor to make sure you are not experiencing any early signs of diabetes. These can include:

  • Urinating often
  • Feeling extra thirsty or extra hungry
  • Extreme fatigue
  • Blurry vision
  • Cuts/bruises that are healing poorly
  • Tingling, pain, numbness in hands or feet

Gummy candy5. Diabetes is caused from eating too much candy.

Type 2 diabetes has a strong family link but it can also be triggered by environmental factors such as obesity, eating habits, meal patterns and exercise habits. Being overweight is often caused from excessive calorie intake. Sugar-packed foods and beverages such as candy and soda are a common source of extra, unnecessary calories in the diet. Following a healthy diet that is rich in vegetables, fruits, lean proteins, low-fat dairy products, whole grains, beans, nuts/seeds and low in added fats and sugar can help reduce one’s risk for developing diabetes.


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Becoming Stronger Than Your Excuses : Part Three

a slow cooker Oval Crock Potcrockpot

Taking on healthy eating habits, typically does not occur over night, rather it’s a gradual progression of gaining knowledge and understanding between health foods and less-healthy foods and finding strategies to make health foods fit into one’s lifestyle.

When someone states “I don’t have enough time to make a healthy meal”, my first two questions are “do you have a crockpot” and “do you have a day off during the week”?

Prepare meals ahead of time on your days off. One cooking approach I took up in grad school was cooking my proteins in bulk. On Sundays, I would bake or grill several chicken breasts or fish to have on reserve for my lunches and dinners for the next several days. Doing this saved me time and energy in preparing healthy and well-balanced meals when I would get home after a 12-hour work day as an intern. Using a crock pot is a great method for cooking for those with busy schedules. Home-cooked meals are often lower in sodium than those purchased away from the home.

Purchase pre-cut vegetables or ready-made salads. Purchasing whole vegetables and cutting them up ahead of time will save you a lot of money, but not necessarily time. What’s great about most grocery stores is that they offer pre-cut vegetables that can be thrown into a stir-fry, salad or consumed raw as a snack. Most supermarkets also offer freshly prepared salads which are often bigger (so you can use them for more than one meal) and more cost-effective than a single-serve salad purchased from a fast food restaurant.

Consistency is key. You must be consistent to make any change. This principle applies to many aspects of health. In order for a post-workout protein snack to be most effective, it needs to be taken consistently (for those participating in vigorous strength-training programs). Good habits are as addictive as bad habits. Form a new one now! Eating breakfast can jumpfood3_MP900411701start your metabolism, but it won’t have a lasting effect if you only consume breakfast 2-3 days per week. Exercise can have similar effects on muscle cells just like  Metformin, a common diabetic medication. However, these beneficial effects of exercise last less than 48 hours, raising the importance of daily physical activity. Forming healthy habits can be a challenge for some, but when we identify barriers (our excuses) we can find ways to overcome our challenges and lead healthy, active lives.

Every day is a good day. Some days are just more challenging than others.

I’d love to hear from you! Share your favorite healthy crock pot meals that you have made below in the comment section.

Photo Credit : www.crockpot.com


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Becoming Stronger Than Your Excuses : Part Two

mid section view of a woman cutting vegetablesYou don’t have to go fast–you just have to go.

A friend told me a quote her mother would say, “Never start new diets on Friday.” Unfortunately, many people have this mentality that they will start their new diet or new exercise habits tomorrow or someday. And then tomorrow turns into next week and next week turns into after football season and the cycle continues on and on. Sound familiar? Bottom line is, you need to start making healthy changes TODAY. When you are not prioritizing your health, you make an easy entrance for illness and disease to come into your life.

Someday is not a day during the week. Many people like to use  the weather for their barrier to exercise. Many patients state that they will walk more when the weather gets warmer. And when I see those patients again 3-6 months later, many will claim that it was too hot to walk outside. I agree, the weather in Illinois can be quite ferocious and can throw a curveball into anyone’s outdoor exercise routine. However, there are so many opportunities to increase one’s physical activity indoors. Ten-dollar gyms have sprung up like

English: A picture of the inside of a remodele...

wildflowers, especially here in central Illinois. Most people can afford a $10/month gym membership. I’ve even had people state that they cannot afford that; but, when you look into someone’s unhealthy habits $10 is the same amount one would pay to go through a drive-thru and get a value meal or what you would spend on  a couple of packs of cigarettes.You can also take advantage of free walking opportunities such as the mall or large department stores. Wal-Mart, Lowes, and Menards are great stores were you could easily walk a mile simply by making a few laps around the perimeter.

You can feel sore tomorrow or you can feel sorry tomorrow. You have the power to choose.

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