In lieu of my blog today, I am sharing a link to an article from the American Psychological Association Help Center. This is a succinct and qualified affirmation of the theme of methods to successfully implement a healthy lifestyle. It supports the foundation of my blog which is to make a plan, start small, change one behavior at a time.
www.apa.org/helpcenter/lifestyle-changes.aspx
Enjoy this article and don't hesitate to reach out if I can help you in any way.
gettingfitwithbj@gmail.com
barbarajlaird.zumba.com
Monday, July 22, 2013
Monday, July 8, 2013
Simple Little Taste Treats Keep it Fun
Are you tired of carrots and celery sticks as your snack? Are you looking for different and fun treats to support your healthy eating? Here are a random mix of some of my favorite treats. Some can stand on their own as a light meal or snack - or be a side dish. Some make a great hostess dish.
Apple and Greek yogurt salad. Cut up one small apple. Mix one tablespoon of Greek yogurt with one teaspoon of cinnamon and stir in the apple. You can stop here or get creative by adding copped walnuts or pecans; raisins or dried cranberries; or grapes. Serve on top of your favorite greens (I like this on Boston Bib lettuce).
Tomato-Basil Skewers
Ingredients: 16 small fresh mozzarella balls; 16 fresh basil leaves; 16 cherry tomatoes; Extra-virgin olive oil to drizzle; Coarse salt, to taste; freshly ground pepper, to taste.
Directions. Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil and sprinkle with salt and pepper.
In addition to being fresh and tasty, each skewer brings a nutritional bonus by offering 3g or protein. A great way to party without guilt. Make a couple batches and take as a hostess gift to a party.
Here's a quick snack I've shared before: Toast a 100% whole wheat English muffin. Drizzle with honey and top with cinnamon. Tasty, sweet, and a great way to add some filling fiber.
Apple slices with Brie Cheese Spread. Oh la la! This duo will crush your craving for something sweet and also deliver fiber and antioxidants.
Cherries and Chocolate Pudding. The next time your sweet tooth tugs you toward something rich, dunk some cherries in chocolate pudding. It doesn't offer the nutritional benefits of some of our other healthy snacks, but at about 100 calories per cup, it's a waistline-friendly alternative to other sugary treats. Not to mention the cherries add fiber and vitamin C to the mix.
If you are entertaining, try to make a small spread of the Apple slices with Brie Cheese and the Cherries and Chocolate Pudding. Together they make an elegant and indulgent dessert choice.
Lastly, here's one of my favorite sandwiches: Lightly toast 2 slices of 100% whole wheat bread. Get 2 triangles of Laughing Cow Swiss Light cheese and spread one on each slice of toast. Add a couple slices of fresh tomato. This makes a sandwich with a yummy combination of taste and texture.
I hope these random ideas add some fun to your mix and also prompt some creative ideas of your own.
I'm here to help.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Apple and Greek yogurt salad. Cut up one small apple. Mix one tablespoon of Greek yogurt with one teaspoon of cinnamon and stir in the apple. You can stop here or get creative by adding copped walnuts or pecans; raisins or dried cranberries; or grapes. Serve on top of your favorite greens (I like this on Boston Bib lettuce).
Tomato-Basil Skewers
Ingredients: 16 small fresh mozzarella balls; 16 fresh basil leaves; 16 cherry tomatoes; Extra-virgin olive oil to drizzle; Coarse salt, to taste; freshly ground pepper, to taste.Directions. Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil and sprinkle with salt and pepper.
In addition to being fresh and tasty, each skewer brings a nutritional bonus by offering 3g or protein. A great way to party without guilt. Make a couple batches and take as a hostess gift to a party.
Here's a quick snack I've shared before: Toast a 100% whole wheat English muffin. Drizzle with honey and top with cinnamon. Tasty, sweet, and a great way to add some filling fiber.
Apple slices with Brie Cheese Spread. Oh la la! This duo will crush your craving for something sweet and also deliver fiber and antioxidants.Cherries and Chocolate Pudding. The next time your sweet tooth tugs you toward something rich, dunk some cherries in chocolate pudding. It doesn't offer the nutritional benefits of some of our other healthy snacks, but at about 100 calories per cup, it's a waistline-friendly alternative to other sugary treats. Not to mention the cherries add fiber and vitamin C to the mix.
If you are entertaining, try to make a small spread of the Apple slices with Brie Cheese and the Cherries and Chocolate Pudding. Together they make an elegant and indulgent dessert choice.
Lastly, here's one of my favorite sandwiches: Lightly toast 2 slices of 100% whole wheat bread. Get 2 triangles of Laughing Cow Swiss Light cheese and spread one on each slice of toast. Add a couple slices of fresh tomato. This makes a sandwich with a yummy combination of taste and texture.
I hope these random ideas add some fun to your mix and also prompt some creative ideas of your own.
I'm here to help.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Monday, July 1, 2013
Fitness: How do I make time? How do I keep interested?
According to the Mayo Clinic, starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, help you lose and manage weight, even boost your self-esteem. And the benefits are available for you regardless of age, sex, or physical ability.
The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans. How much? At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week and strength training exercises at least twice a week. At this point, many say they just don't have time. I would suggest that you just haven't had a good, objective assessment of your work/home life and that there are plenty of opportunities to find time and activities that suit your tastes and lifestyle. Although gym memberships are certainly a dependable way to find access to year-round fitness activities, there are lots of other things that can promote fitness within your healthy lifestyle.
When you are designing your personal fitness program, consider your fitness goals. Think about your likes and dislikes and write down your personal barriers to fitness. That provides a framework to develop practical strategies for a program that you can keep on track.
Be realistic: When it comes to making healthy changes in your life, the road to success is paved with small changes made one step at a time. But the payoffs are huge. Forming healthy habits now will help you look and feel better and keep you running strong for years to come. Remember, small steps add up to long-lasting results.
Day in and Day out: When it comes to a smooth-running body, it's what you do over time that counts. Every healthy body gets overfed or becomes idle now and then. Don't worry. Just balance out these times by eating less of being more physically active for a while. No need to view just one meal or one day as a failure.
Get moving:
Work off a big lunch by taking a bike ride or walk with your family or friends after work. Yes, you might need to give up one television show for this, but the time is there.
Instead of socializing with friends by watching videos or dining, plan to go walking, biking, or dancing.
Walk around the sidelines or stroll around the field instead of lounging in the stands while the kids play soccer or softball. Are you in a facility with bleachers? Walk up and down the bleachers.
I've said it before, I'll say it again - host a meeting without food. Brainstorm in small walking groups. Add a fitness activity to your seminar or training event.
Run up and down the stairs with each load of laundry. Lose the remote and get up and change the channel. Get up and walk to your coworker's office instead of calling.
Join a class at a local fitness facility or park. Find something fun for you. If it's not fun, it's not sustainable. Add some variety to keep things interesting and challenging.
There's no time like the present. If you would like assistance with your assessment, plan, or implementation, don't hesitate to contact me.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans. How much? At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week and strength training exercises at least twice a week. At this point, many say they just don't have time. I would suggest that you just haven't had a good, objective assessment of your work/home life and that there are plenty of opportunities to find time and activities that suit your tastes and lifestyle. Although gym memberships are certainly a dependable way to find access to year-round fitness activities, there are lots of other things that can promote fitness within your healthy lifestyle.
When you are designing your personal fitness program, consider your fitness goals. Think about your likes and dislikes and write down your personal barriers to fitness. That provides a framework to develop practical strategies for a program that you can keep on track.
Be realistic: When it comes to making healthy changes in your life, the road to success is paved with small changes made one step at a time. But the payoffs are huge. Forming healthy habits now will help you look and feel better and keep you running strong for years to come. Remember, small steps add up to long-lasting results.
Day in and Day out: When it comes to a smooth-running body, it's what you do over time that counts. Every healthy body gets overfed or becomes idle now and then. Don't worry. Just balance out these times by eating less of being more physically active for a while. No need to view just one meal or one day as a failure.
Get moving:
Work off a big lunch by taking a bike ride or walk with your family or friends after work. Yes, you might need to give up one television show for this, but the time is there.
Instead of socializing with friends by watching videos or dining, plan to go walking, biking, or dancing.
Walk around the sidelines or stroll around the field instead of lounging in the stands while the kids play soccer or softball. Are you in a facility with bleachers? Walk up and down the bleachers.
I've said it before, I'll say it again - host a meeting without food. Brainstorm in small walking groups. Add a fitness activity to your seminar or training event.
Run up and down the stairs with each load of laundry. Lose the remote and get up and change the channel. Get up and walk to your coworker's office instead of calling.
Join a class at a local fitness facility or park. Find something fun for you. If it's not fun, it's not sustainable. Add some variety to keep things interesting and challenging.
There's no time like the present. If you would like assistance with your assessment, plan, or implementation, don't hesitate to contact me.
barbarajlaird.zumba.com
gettingfitwithbj@gmail.com
Subscribe to:
Posts (Atom)