| Holly Kouvo |
Owner of Fitting Fitness In, Holly Kouvo is a certified personal trainer and aerobics instructor through the Aerobics and Fitness Association of America (AFAA). To learn more about Holly's background, read her bio.
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"If you find it in your heart to care for somebody else, you will have succeeded."
Maya Angelou | |
| Greetings!
As we enter into this month of "Love and Chocolate" keep in mind that the "80/20 Rule" applies if you are good (exercise and make healthy food choices) 80% of the time, then the 20% (Valentine's Day splurge) will not hurt you. Read below how a healthy lifestyle compares to a loving relationship. Review the "Truth about Candy Hearts and Other Valentine's Day Candy" and find out just how many calories are in those candies. Try out the Chocolate-Dipped Fruit recipe for a nice dessert at home or for a healthy way to satisfy your chocolate craving. |
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How Love and A Healthy Lifestyle Are Alike
It's the month of love and romance! This got us thinking that the things that make relationships successful are not unlike what makes healthy lifestyles successful. Believe it or not, the ingredients are the same. Maybe when you start viewing a healthy lifestyle as your own private love affair, the more likely you'll stick to it.
1. Love takes patience. So does developing a healthy lifestyle. Think about it. You didn't gain that extra weight overnight. So you're not going to drop the pounds in a matter of days either. Just as relationships can test our patience sometimes, so can exercise routines and healthful eating. Do you walk out on your lover because of one or two bad days? Of course not. The same is true for this healthy relationship you're developing with your body. You're going to have frustrating days and days when you feel like "what's the point?" Don't give up. Be patient with yourself, with your exercise routines, and with your meal plans.
2. Love takes commitment. Those vows "until death do us part" should apply to your healthy lifestyle, too, because, just like a marriage, a healthy lifestyle should be forever. It isn't something you adopt for a little while just because it's trendy or because you need to drop a few pounds. In order to get the most out of it, you must be willing to commit to it for the long term.
3. Love is kind. When you love someone, you do special things for him or her. When you choose to make a commitment to your health through smart food choices and regular exercise, you need to keep the kindness mantra in mind. Be kind to yourself! If you splurge on a piece of chocolate cake or miss a few days of exercise, don't beat yourself up. Continue loving yourself and this commitment you've made and get back on the treadmill tomorrow.
4. Love is best when it's shared. We've all been around people who glow when they're in love. Often times, their joy is contagious. It gives us hope. Share your healthy lifestyle aspirations with others - include your kids, your partner, your friends, your family. Smile when you talk about it - you never know who you might convert! |
The Truth About Candy Hearts and Other Valentine's Day Candy
There are many Valentine's Day treats to choose from, so if you're going to splurge, make wise choices. The suggested serving size on a box of chocolates is two pieces which is approximately 160 calories and usually more than 10 grams of fat. The problem with a box of assorted chocolates is that it's tempting to try them all, especially if it sits on your desk all day. Just remember that there's approximately 1400 calories in a one pound box of assorted chocolates!
Some better choices would be:
14 conversation hearts: 50 cal., 0 g of fat
1 York Peppermint Pattie: 57 cal., 1.3 g of fat
3 Hershey Kisses: 75 cal., 5 g of fat
20 Jellie Bellies: 80 cal., 0 g of fat
Or try the Chocolate-Dipped Fruit recipe below.
You can have 7 pieces of Chocolate-Dipped Fruit (140 calories, 7 g fat) vs. 1 Reese's Peanut Butter Cup (170 calories, 8 g fat).
For more low calorie chocolate choices, click here. |
| Chocolate-Dipped Fruit
4 ounces semisweet chocolate
¼ cup water
¼ teaspoon ground cinnamon
1 pint strawberries
8 dried apricots
3 bananas, each cut into 8 slices
Line a baking pan with waxed paper.
Place the chocolate, water and cinnamon in a saucepan and cook, stirring until melted.
Dip one-third of each fruit piece into the chocolate mixture. Place on the prepared baking pan and refrigerate for 30 minutes or until ready to serve.
Makes 48 pieces
Per piece: 20 calories, 1 g fat | |
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Sincerely, |
Holly Kouvo
Fitting Fitness In™ |
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