| May 27, 2009 |
Your Fitness
To-Do List
I know, another list of things to do. Yet this one doesn’t involve stress, guilt, balancing your finances, or skipping lunch so you can meet one more 5 o’clock deadline. If that doesn’t make you feel better, keep reading for more feel-good tips to implement into your daily routine!
When snacking, munch on wet foods, not dry ones.
Water-packed, fiber-rich foods like fresh fruit, cherry tomatoes, baby carrots, corn on the cob, broth-based soup, or baked potatoes pack fewer calories into bigger servings so you feel full on less. On the flip side, dry foods like chips, crackers, candy, bagels, pretzels, and granola bars cram lots of calories into itty-bitty servings. Don’t let that snack become an attack!
Toss salads with romaine, not iceberg.
It may not provide the same satisfying crunch, but the darker leafy green has twice the fiber, B vitamins, folic acid, calcium, and potassium and seven times the vitamins A and C of iceberg.
Skim a skim latte, not black coffee.
Studies show that caffeine may contribute to osteoporosis by increasing calcium loss, yet a small amount of caffeine can also be beneficial for your daily health. So what’s the fix? You can sidestep the risk of bone mass loss by adding milk to your brew: Even two tablespoons will offset the negative effects on calcium. Sneaky, eh?
Drink coffee, tea, and red wine between meals, not during them.
These beverages all contain tannins, which compromise your body’s ability to absorb iron from food.
Stay hydrated.
The clear stuff is essential for muscle and kidney function. But forget the eight-glass rule already. You’ll do fine by guzzling eight ounces of water at each meal, plus before (12 ounces), during (16 ounces), and after (another 16 ounces) your workouts.
Mash up your workouts.
Logging 20 minutes on the elliptical, then 20 minutes in the weight room, then 10 minutes on a yoga mat may sound like a killer workout, but it doesn’t mimic how we use our bodies in the real world. For example: Shoving that heavy box of winter boots into the upper reaches of your closet requires you to use balance, flexibility, and strength...at the same time. So make your workouts just as mixed as your life. Try a short burst of cardio exercise, then jump right into a quick power strength move, immediately followed by a flexibility drill. Repeat. You’ll see results sooner!
Beat the Heat with Peach Mojitos!Yes, you can enjoy a refreshing summer drink in a healthier way. If you like mojitos and you like peaches, you’ll looove this beverage! Just remember: As with any mojito, the mint is the crucial ingredient here. And here’s an extra fun tip: Try using pineapple mint instead (I’ve yet to find it in grocery stores, so go the easier, cheaper route and just grow some in your own container pot), I guarantee you’ll love the flavor! Don’t drink alcohol? Skip the white rum and drink the virgin version! Use a wooden muddler to crush the mint mixture in the pitcher, if available. The procedure releases the mint’s essential oils, melding them with the lime juice. Ingredients: 3 cups coarsely chopped peeled ripe peaches (about 1 pound) 1 teaspoon grated lime rind 1 cup fresh lime juice (about 4 large limes) ¾ cup sugar ½ cup packed mint leaves 2 cups white rum 4 cups club soda, chilled Crushed ice Mint sprigs (optional) Directions: Place peaches in a blender or food processor; process until smooth. Press peach puree through a fine sieve into a bowl; discard solids. Combine rind, lime juice, sugar, and mint in a large pitcher; crush juice mixture with the back of a long spoon. Add peach puree and rum to pitcher, stirring until sugar dissolves. Stir in club soda. Serve over crushed ice. Garnish with mint sprigs, if desired. Yield: 10 servings (serving size: about 2/3 cup). 186 calories; 0.1g fat; 0.6g protein; 21.6g carb; 0.9g fiber; 0mg chol.; 0.3mg iron; 21mg sodium; 14mg calc. Recipe and photo courtesy of Cooking Light |
Meet the Trainer
Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.
