Holiday Fit Tips

Happy Holiday’s Everyone!! Here are some great tips to get you through the rest of the month. 🙂

Fit tip #1 ~ OK we are into December. Big eating month for sure. It’s OK to enjoy little goodies but work for them. Make sure you get your workouts in so you can feel great. Also when you exercise you won’t feel like eating big amounts of Junk food. Work hard and don’t let this month get you down. You can take control and make healthy choices.

Fit tip #2 Drink 1 10 oz glass of water 20 min before each meal.  This will help you feel full and you will be less tempted to overeat.

Fit tip #3    if you are invited to bring a side dish to a Christmas party bring a vegetable platter. Snack on your own platter enough to get a bit full then eat a small amount of the other items on the table. This will save you a load of calories and you wont feel guilt at all !! 🙂

Fit tip #4  Do not starve yourself to think your saving your calories for the big bash. This can unleash the hungry beast and you will overeat , pig out or just darn right eat everything in sight. Instead make sure you eat and drink enough during the day so when you get to the party you can choose wisely.

Fit Tip #5  Water, Water and More water. With Winter coming the weather can be so dry. Water is so good for our skin. Also drinking a glass before each meal can really aid in helping you not overeat. Be good to yourself. At least get 8 but up to 10 8 oz glasses of water a day. 🙂

Fit Tip #6
Consider giving the gift of fitness to yourself and loved ones. Here are a few ideas for gifts.
Fitness resistance balls or a Fitbit!!  I love mine!!!  Click here to check the one I have out. I love the  Fitbit Charge 2

Fit Tip #7  If you find yourself getting loads of holiday treats as gifts making there way to your house Re-gift them. You don’t have to eat everything that comes to your home this month you can even Take home-baked goods to a homeless shelter. Also a tip from being a fire fighters daughter take treats to the fire stations. They will for sure love them. 🙂

Fit Tip #8 I have to give this tip over and over because it is one that many struggle with. Drink Your Water. Research has shown that when people drink more water they really do eat fewer calories during the day it will keep that full feeling so you wont overeat. Also with dry weather it so good for your skin. So keep drinking. Take a paper out and leave it where you will see it mark it throughout the day so you know your are getting your min of 10 8 0z glasses a day!! Drink UP!! It’s good for you… 🙂

Fit tip #9 Understand that Being Healthy is a Lifestyle.  If you really want some good changes you really need to take change seriously.  Having a good combo will make for success.  Proper sleep, Good nutrition, and daily physical activity.  Use exercise to deal with holiday stress.  It works!!  It really works!!

Fit tip # 10 Holidays can be hard but with variety and moderation you can get through them without weight gain. Focus on eating lot’s of veggies during the day in between your meals and also if you have a slip and eat some junk don’t be to hard on yourself. Just get back on track the next meal. Stay motivated knowing you want to enjoy the holidays but everything in moderation!! 🙂

Fit tip #11 I track what I ate on Everyday health my calorie counter. Click here to go to Everyday Health Calorie Counter.
Having this as a tool.. Give it a try and stay accountable
Read the stories of many that have lost weight using this simple tool. I was blessed to be one of the users they featured but there are so many success stories.  Click  here to see Calorie Counter Success Stories.

Fit tip #12  Take a 10 minute you break each day.  Holidays can bee so stressful and YOU breaks are needed.  Set or lay in a comfortable position.  Take so nice deep breaths.  Inhale in nice and slowly than breath out through your nose slowly.  I have really had to do this regularly when I am stressed with my asthma.  But it can help with any of life stresses.  So be good to yourself and give yourself a few relaxing minutes each day to do this

Fit Tip #13  OK, so you can’t get in a workout today.   I preach not to skip them so just get your exercise in while on your errands, shopping  for Christmas.  Park far away from the store or mall.  Walk at a brisk pace in and out to your car.  While baking take a 5 to 10 min brake and do some push-ups and sit-ups. Instead of driving to see all the lights in your neighborhood take a family walk and enjoy the lights with the ones you love.  At night you could grab the kids and do Wii just dance.  We always have a blast doing this and its a fun way to enjoy time with your family.

Cholesterol Awareness

Cholesterol Awareness

This post was sponsored by Kowa Pharmaceuticals America, Inc. Personal opinions and thoughts are my own.

Having many loved ones and friends with heart and cholesterol problems, this topic hits home. Many I know take a statin. Finding out they had the problem of high cholesterol was at first hard, but knowing there was a treatment made it manageable. Information below will help you better understand what my family and friends, as well as people you may know, are going through.

More than 100 million U.S. adults have high cholesterol, a major risk factor for heart disease – the leading cause of death in America. To lower cholesterol and help prevent heart disease, doctors often prescribe a medicine called a statin. Despite the fact that statins are proven to lower cholesterol and fight heart disease, surprisingly, up to 50 percent of people stop taking their statin within one year of starting it. The good news is there are multiple statins available, and by talking to your doctors, it’s possible to switch to a different statin that can help you specifically.

To understand more about why people stop taking their statin, a recent poll* of more than 5,000 Americans aged 45 + with high cholesterol called ACTION: The Statin Survey, discovered some interesting findings

· Only one third (33 percent) of people say their healthcare provider explained why that particular statin was being prescribed when they were first prescribed a statin

· Just 21 percent of patients say that their healthcare provider told them that there are different types of statins available when first prescribed a statin

· Roughly a quarter of patients (24 percent) currently taking a statin say they had challenges with the first statin they took

· Only 18 percent of people say they were told that their prescribed statin medicine could potentially interact with other medications and dietary supplements

I am proud to support a new educational campaign called Take Cholesterol to Heart to help people understand their treatment options for high cholesterol and motivate them to speak up if they are thinking about stopping their statin. Take Cholesterol to Heart provides great tools and strategies to help people “master the cholesterol conversation” with their doctor. As you may know, there are multiple statin medicines, so it’s important to talk regularly with your doctor about your treatment plan, including a statin, that is right for you.

Regis Philbin, TV legend and heart disease survivor, joined Take Cholesterol to Heart to share his experience having a conversation with his doctor about high cholesterol and finding the right statin for him. Check out his story in this short video:

If you or someone you love takes a statin, please visit TakeCholesteroltoHeart.com for a number of helpful resources, including a doctor/patient discussion guide, a quiz on statins and tips for caregivers.

If I could leave you with one piece of advice today, it’s to always have a conversation with your doctor and ask questions. listen to your doctor and take your prescribed medication but don’t be afraid to ask about side effects or concerns. Do what’s right to treat your condition so you can live a happy, healthy long life.

Disclosure: This post was sponsored by Kowa Pharmaceuticals America, Inc. and should not be construed to constitute medical advice. My personal story and opinions are my own. I am not a medical professional and am not qualified to give medical advice. Please talk with your doctor about your individual medical situation.

Harris Poll conducted ACTION: The Statin Survey (Understanding Patient Adherence and Concerns with Statins, and Medication Discussions with Physicians) online on behalf of Kowa Pharmaceuticals America, Inc., within the United States from July 7- August 4, 2017, among 5,014 U.S. adults aged 45 or older, who have been diagnosed with high cholesterol, and have ever used a statin to treat high cholesterol. This online survey is not based on a probability sample and therefore no estimate of theoretical sampling error can be calculated. For complete survey methodology, including weighting variables, please contact Erin Bittner at W2O Group, 212-301-7226.

GEN-2692

Eggnog Smoothie~

I could not believe I saw Eggnog in the stores this week.  I wanted to post a healthy option so here is a great recipe for a low sugar eggnog smoothie.

1 c yogurt vanilla Greek yogurt
1/2 tbsp coconut oil
1 banana super ripe.
1 pinch of nutmeg.
1 egg yolks
1/3 cup of heavy crean
1/3 cup almond milk,
2 Tbsp free maple syrup
1/2 tsp of cinnamon
1 tsp of vanilla extract
4 ice cubes

Optional 1/2 scoop of vanilla protein powder. Any brand.
Combine all ingredients until smooth.

 

Optional : Whip Cream on top.  They do have low sugar whip cream so you don’t have to feel guilty for adding it to the top!!

PUMPKIN PIE SMOOTHIE

Fall is in the air and I see all the pumpkin spice items appearing on the shelves at the grocery store.  I thought I would post this yummy recipe to get you excited about fall.  Low in sugar because the pre-made shakes by premier protein have 1 gram of sugar.  3 carbs.  You can’t beat that especially if you have diabetes like I do.  Low sugar is the best way to go.  This is absolutely delicious.   Enjoy!

INGREDIENTS:

  • 1 Premier Protein Vanilla Pre-made Shake
  • 1/3 cup of pumpkin
  • 1/2 teaspoon of pumpkin spice
  • 1/2 teaspoon of honey
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon of cinnamon
  • 1 cup of crushed ice
    DIRECTIONS: 

Blend in blender or NutriBullet until creamy.

Get kids off the couch and enjoying physical activities

1 in 3 kids in the US is obese due to poor diet and lack of exercise. NFL running back Stepfan Taylor grew up as an overweight child. While he was athletic, he always swam in pools wearing a t-shirt because he was self conscious of the way he looked. In middle school, football training helped him lose weight and become healthier. This childhood experience has affected Stepfan to this day and he is now dedicated to helping fight childhood obesity, co-creating a game that combines technology and exercise to make it fun for kids to be active even if they don¹t like traditional sports.

 

It can be challenging for a child to do the recommended amount of daily physical activity. School demands, busy family lifestyles and of course television and other screened electronic devices that cause distractions fill up the day, but children who do not participate in physical activities on a regular basis can experience damaging effects to their health. According to the Office of Disease Prevention and Health Promotion, obesity is the number one health concern among parents in the United States and 1 in 3 kids is overweight or obese, which can lead to cardiovascular disease, diabetes, musculoskeletal disorders and certain types of cancer.

Stepfán Taylor is a pro NFL player who played four years for the Arizona Cardinals, but his story wasn’t always a fairy tale. Growing up he didn’t feel confident or comfortable in his body, but decided to turn his life around by the 6th grade and started living an active lifestyle. Battling a persistent injury, Stepfán has taked time off from the NFL and dedicated his attention to fighting childhood obesity. He has co-created a tech-based gaming system called ROXs to inspire kids to get fit while playing and is working to educate families about the importance of fitness.

Here are some tips from Stepfán for getting kids off the couch and active:

· Kids learn most of their traits from their parents by observing their behaviors. Make sure you are leading by example and joining in on physical activities when you can such as hikes, bike rides or taking yoga and aerobic classes together.

· Establish a regular routine and limit screen time. Set up a weekly schedule of when and how long children can watch television. Also schedule daily pre-or post-dinner family walks or other activities.

· Find or create interactive games that will not only get kids on their feet, but will get their imaginations working as well. If there’s a fun twist to an activity kids will be more willing to do it. ROXs Run&Scan is a new game that combines tech kids love with imagination and exercise. It’s basically a real-life video game where kids are the characters and must complete tasks and activities to earn points and win.

· Don’t raise kids to think of doing physical activity as a punishment. Reward them for doing homework or a household chore with a game of kickball or a visit to a park.

· A fun and productive way to get kids physically active is making household chores and lawn work into a fun game to see who can accomplish a task the fastest or put on some music that will get kids dancing along while completing tasks.

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