Tag Archives: health

Making Healthy Restaurant Menu Choices

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As it does for many of us, life gets very busy or we have to travel somewhere for work or vacation and sometimes the only option is eating out at a restaurant. This doesn’t mean you have to completely go off your healthy eating plan. If you know what to look for, you can make some great choices when eating out that is in line with your goals. To help you know what to look for and what to avoid, download Making Healthy Menu Choices and keep it handy.

Eating out doesn’t have to be bad and it doesn’t have to completely derail you from your goals. With some knowledge of what to look for you can stay on track no matter where you go or what situation you’re in.

Quick Tabata Workout

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Tabata Protocol – 20 seconds of as many reps as you can do followed by 10 seconds of rest; 4 rounds of each pair of exercises followed by a 30 to 60 second rest before moving on to the next pair of exercises.

This 30 minute bodyweight Tabata is an intermediate level workout that you can do at home.  Great if you don’t have a lot of time or equipment!

Nutrition Tip – Sugar

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We all know the detrimental effects of too much sugar in the diet and many of you are trying to limit your sugar intake. When looking at the ingredient list of foods you may notice that sugar isn’t listed and this is great but be careful here because sugar comes in many forms. If any of the following ingredients are listed then the food you are eating isn’t sugar free. The best foods to consume are the ones that are unprocessed with the fewest amount of ingredients. Here are a list of ingredients that are synonymous with sugar:

  •  sucrose
  • fructose
  • maltose
  • dextrose
  • malto dextrin
  • hydrolized starch
  • invert sugar
  • corn syrup
  • honey
  • cane sugar
  • agave nectar
  • sugar beets
  • high-fructose corn sweetener
  • maple sugar
  • molasses

Nutrition Tip – The Benefits of Fruits and Vegetables

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Increasing your consumption of fruits and vegetables is important as they prevent malnutrition and nutrient deficiencies; they reduce the risk of many cancers, diabetes, and heart disease; and they balance out acids coming from proteins and grains and reduce osteoporosis risk. Also, the higher fiber intake improves blood sugar control, reduces appetite, and increases digestive health.

Motivational Tip – One Step at a Time

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A complete lifestyle overhaul all at once is a huge undertaking and can lead to feelings of being overwhelmed which can cause you to lose focus and give up. Instead focus on one small goal at a time and when staircasethat goal becomes a habit, focus on another one. An example of a small goal is adding more fruits and vegetables in to your diet. These small goals introduced one by one add up to big changes over time and before you know it your lifestyle will be completely different than it used to be!