In 2013, Americans drank 38.6 gallons of soda per person. This has declined from 5 years ago, but that is still 412 cans of soda for 1 person. Soda may taste good with the fizzy bubbles it offers, but if your soda is not diet, it not only offers caffeine but also sugars. Some may think drinking diet is better, but you're actually more likely to eat sweet foods after drinking a diet soda, which does not help with weight loss. If you want to kick the habit, it may be hard, but this week's article talks about getting rid of your diet soda addiction once and for all.
Click HERE for the article! With the onset of cold weather, it's the perfect time for crock pot recipes! You can add your own twist to this chilaquiles recipe that uses chicken, vegetables, and spices to create a delicious and healthy topping for no salt tortilla chips! Enjoy!
Click HERE for the recipe! Previously we had a lesson on the Physical Activity Guidelines, which states that to get health benefits you need 150 minutes of moderate intensity activity and 2-3 days of strength training every week. These guidelines also provide step guidelines, stating that Americans should aim to get 10,000 steps every day. Steps can be tracked with apps (ex: Pacer) or devices (FitBit, Jawbone, etc). If you already track your steps, or if you want to start, there is now a website for everyone in Choose to Lose Online to track their steps with and see others' steps as well! Create an account on http://walkaboutns.ca/ and find the group Choose to Lose Online to join! We will post challenges through the site to help you keep up the momentum! Good luck!
Click HERE for more information on the step PA guidelines. Need a quick breakfast on the go that has fiber? This waffle sandwich skips the syrup and uses light cream cheese, cinnamon, and strawberries to complement these whole grain waffles. Cinnamon is good for metabolism and adds a lot of flavor for no calories. Enjoy!
For the recipe, CLICK HERE Stress Management Substituting healthier options in recipes is a great way to decrease calorie counts and help make the meal more whole overall. This article has 83 substitutions for all areas of including but not limited to baking, snacks, sweets, condiments, drinks, etc. So if you've been looking for a way to make your grandma's favorite recipe a little healthier, click on the link below.
CLICK HERE Smoothies are a great meal for on the go since you can prepare them the night before and grab them as you leave! This sunshine smoothie combines fruit with lemon yogurt to give a low fat breakfast option. Enjoy!
CLICK HERE Injury Prevention
What is injury prevention? · It’s an effort to prevent or reduce the severity of intentional or unintentional injuries caused by external mechanisms before they occur Ways to Avoid Injury · Dress properly. Make sure you have proper footwear and dress for the weather. · Stay hydrated and eat a well-balanced meal. Never eat a large meal right before you exercise. · Know your body. If you know you have weak areas, don’t do exercises that put strain on them. · Use proper form. Here in Choose To Lose, we emphasize using proper form at all times. · Act your age. I know age is just a number and most are young at heart, but the body doesn’t care how young at heart you are. Most people can’t do the same activities at the same speed or intensity that they could when they were younger. This doesn’t mean you can’t exercise! You just have to remember to gradually ease into an exercise regimen by slowly increasing intensity and duration · Always warm up and take it slow! Fact or Fiction Warm Up Game Time: 15-20 minutes The purpose of this game is to dispel some myths associated with exercise. Designate two sides of your workout are: one as fact and one as fiction. Ask yourself the question and do whatever exercise is designated for each question to the answer you think it is. If you get the answer wrong, you have to do the exercise to the correct answer and continue to do it for 20 seconds. 1. WALK BRISKLY a. Statement: Only people with diabetes should have a routine physical before beginning a new exercise program 2. SKIPPING a. Statement: You should ALWAYS avoid sports drinks like Gatorade or PowerAde when you work out. 3. SIDE SHUFFLES a. Statement: It is recommended to have a small snack before workout out. 4. LIGHTLY JOG OR BRISK WALK IN PLACE a. Statement: It doesn’t matter what you wear to work out in, as long as you move. 5. HIGH KNEES a. Statement: You should always stretch BEFORE workout out. 6. HOPPING a. Statement: It is important that you gradually begin an exercise program. 7. BUTT KICKS a. Statement: You should do strength training or use weights 4 times/week 8. JUMP ROPE a. Statement: Activities like jumping and running make your bones weaker over time. ANSWERS 1. False. You should have a routine physical if: you're a man older than age 45 or a woman older than age 55, you have a family history of heart disease before age 55, you smoke or you quit smoking in the past six months, you haven't exercised for three months or more, you're overweight or obese, you have high blood pressure or high cholesterol, you have impaired glucose tolerance, also called prediabetes. 2. False. Water is the #1 choice but if you are exercising longer than an hour, that may be long enough to warrant fluid replacement due to sweat losses. The longer you exercise and the more heavily you sweat, the greater the need for a sports drink to help replace these lost micronutrients. 3. Fact: · Don’t exercise when you’re on empty. You don’t want to eat a large meal but having a small snack before working out will give you the energy you need for your workout. You want your snack to be less than 200 calories and to have it 30 minutes before you work out. Examples include: · Fruit juice or smoothie · Fruits like pineapple, apricots, banana, mango, and watermelon · Sports drinks · Pretzels · Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat) 4. False: Make sure you wear shoes that support your ankles and provide cushion. If you are exercising regularly, you should replace your shoes every 12 months. Dress for the weather, meaning if it’s hot outside, wear breathable clothing and sunscreen, or if it’s cold out, wear warm layers, a hat, and gloves. If you work out after dark, make sure to buy glow-in-the-dark or luminescent jackets and running pants to help keep you visible. 5. False. More research is saying that stretching before exercise when your muscles are cold is not the best time. Everyone is more flexible after exercise because you've increased the circulation to those muscles and joints and you've been moving them. The proper technique is a light warm-up, moderate intensity workout, cool down and then a stretch. 6. Fact: Start with a moderate exercise program of 20-30 minutes, 2-3 times a week. You can then build upon this based on your abilities. Do not start an intensive exercise program if you have not worked out for a while. This can lead to soreness and fatigue, and you will most likely end it within 6 months. If you ever feel chest pain, nausea, fatigue, lightheadedness, or unexpected breathlessness while you are working out, stop your workout immediately and call your doctor. 7. False: ACSM recommends you do two or three days each week using a variety of exercises and equipment. You should wait at least 48 hours in between strength training sessions. 8. FALSE: Impact activities like jumping, hopping, and running create micro fractures in the bone. These micro fractures are healed over time with stronger bone, decreasing your risk of osteoporosis. If you’re doing activities like these, you need to make sure you have ample amounts of calcium in your diet. Circuit workout In Choose to Lose, we like to repeat exercises to perfect form and technique. Circuit workouts are perfect because you get exposure to a large amount of exercises in a short amount of time. Set up 6 areas in a room. Each area will be its own circuit station. The first round you will do each exercise for 35 seconds, then take 35 seconds of rest. Walk around the room or in place for 2 minutes. Then do the same circuit, but instead 45 seconds for each exercise and then rest. To challenge yourself, try another round at a minute! ROUND 1: 35 seconds ROUND 2: 45 seconds ROUND 3: 1 minute NOTE: If you aren’t sure what an exercise is, look it up in the “How To” Blog! Station 1: Squats and jumping jacks Station 2: Lunges and butt kicks Station 3: Arm circles and jump rope Station 4: Skaters with a row and high knees Station 5: Crunches and arm up with a twist Station 6: Wall sits and cross country ski ALWAYS REMEMBER TO STRETCH! According to the Physical Activity Guidelines for Americans, you should get 150 minutes of moderate to vigorous physical activity every week, with 2 days of strength training per week, for general health benefits. For greater health benefits and weight loss, you should get 300 minutes of moderate physical activity. This lesson describes the different types of physical activity and gives you three examples of moderate intensity, vigorous intensity, and strength training. Enjoy!
Now I doubt you could eat an entire horse, but after a good workout you may be starving and want to eat everything in sight! A lot of people go on a post-workout binge and end up overeating or eating foods that are not the best to refuel your post-workout body! This article describes why you feel so hungry and gives tips on how to combat those gym munchies.
CLICK HERE This baked pasta recipe is an easy dinner to prepare then throw in the oven while you do other tasks. It combines pasta, turkey sausage, and vegetables to create a delicious dish! Enjoy!
CLICK HERE This month's challenge on Greatist.com is a push-up challenge. Even if you've never done a push-up, you can easily work your way up to one! Each day is a different type of push-up, working different parts of your arms and core. Push-Up Challenge HERE If you are like most people and don't like push-ups, try a different challenge! I've included a calendar below that challenges you to do the different exercises each day. Print out the calendar, tape it up at work, and try to do them everyday! You'll be surprised how good you feel. Good luck!
This great article from Greatist.com shows you the best way to organize your fridge so you can keep your food fresher for longer, as well as cut your energy bill. It describes where in your fridge certain foods should go and tells you which foods should NEVER be refrigerated. Click on the link below to find out how to get the most out of your produce!
CLICK HERE Crock pots, or slow cookers, can be very handy when you want a healthy meal ready when you get home. They take out the hassle of cooking- all you have to do is throw it in the pot and turn it on! This week's recipe u is an old French favorite that involves chicken and spices with beans. Enjoy!
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