Many people set the goal to exercise more regularly, especially at this time of year with New Year’s resolutions. We all know that exercise is good for us. It can help us manage our weight, prevent disease, sleep better, and feel less stressed.

When you are setting goals for exercise, start small and be realistic. Here are some tips for success:

  • Plan time for exercise into your schedule.
  • At first, your goal might be to take a brisk walk for 15 minutes, 3 days a week.
  • After a month, increase your workouts by 5 minutes.
  • Work gradually toward the goal of 30-60 minutes of exercise 5 days a week, with strength training twice a week.
  • Mix things up. Try an aerobic dance class, join a group workout at a nearby park, or look for workout videos online.

Don’t have time to exercise? You can still benefit from incorporating physical activity into your lifestyle. Do this by finding ways to increase your physical activity throughout the day:

  • Take the stairs instead of the elevator.
  • Park at the far end of the parking lot.
  • Pace around while you’re on the phone.
  • Walk laps around the field or court while you watch your child’s game.

Get creative! Look for ways to be active throughout your day. You will find that ten minutes of activity here and there throughout the day quickly add up to 30 minutes or more.

 

Need help finding motivation? Ask a friend to be your workout partner, go for a family hike or bike ride on weekends, or hire a personal trainer to guide your workouts. Have fun with it!

For more information on aerobic and muscle strengthening exercise, and more ideas for adding physical activity to your lifestyle, follow the link below:

https://www.cdc.gov/physicalactivity/basics/index.htm

Now, get moving! Afterward, enjoy this post-workout smoothie packed with muscle-repairing protein and replenishing potassium.

Post-Workout PB Banana Smoothie

Serves 1

Ingredients:

  • 1 scoop protein powder, flavor of your choice
  • 1 Tbsp peanut butter
  • ½ banana, frozen
  • 1 large handful of spinach, or mixed greens
  • 1 cup unsweetened almondmilk, or cold water

Directions: Blend all ingredients together until smooth, and enjoy!

Tips: For a thinner consistency, add more liquid. To make it colder, add a few ice cubes at a time.

Nutrition Information:

255 Calories      19g Protein       11.5g Fat      22g Carbs      3g Fiber

The crisp weather and beautiful foliage this time of year just begs us to get outside and be active.

There are a lot of options during the fall season to stay busy and enjoy the beautiful weather.  Here are a list of things you can find in your area to do this autumn:

  1.  Walk through a pumpkin patch or corn maze
  2. Go apple picking
  3. Have fun a fall festival or haunted house
  4. Take a hike or walk through your favorite park
  5. Collect colorful leaves or pine cones to do arts and craft or just display
  6. Participate in or cheer at a marathon or 5K.  Here is a link to find one in your area:  http://www.runningintheusa.com/Race/Default.aspx
  7. Fly a kite
  8. Yard work – plant bulbs for spring or rake and jump in a leaf pile!

Try this baked apple recipe – delicious and healthy way to use those apples you picked!

Easy Delicious Baked Apples      (Serves 4)

Ingredients

  • 2 large apples
  • 2 tablespoons brown sugar
  • 1 tablespoon butter, melted
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/3 cup water

Instructions

  1. Preheat oven to 350F degrees
  2. Cut the apples in half.  Remove the core and seeds with a small spoon or knife.  Place the apples in an ovenproof baking dish.
  3. In a small bowl, combine the brown sugar, butter, cinnamon and nutmeg.  Spoon this mixture into the centers of your apple halves.  Pour water into the baking dish.
  4. Bake apples for 40-45 minutes, or until apples are tender.
  5. Serve warm.  May serve with plain or vanilla yogurt and a drizzle of maple syrup.

Nutrition Information:
116 Calories     23g Carbohydrates
3g Fiber      1g Protein

 

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holiday-pic‘Tis the season to overindulge!  Let’s break the cycle this year.  Enjoying the holidays doesn’t mean all rules go out the window for the month of December.  One day of indulgence is fine, just not a whole month.  Here are some tips to help you avoid the common holiday weight gain:

  1. Keep holiday candy and cookies in a cupboard or pantry.  Out of site, out of mind (hopefully).  Leaving goodies on the counter makes it tempting to eat a little every time you walk by, before you know it the bowl is empty.
  2. Focus on protein foods.  Protein will help you feel full and satisfied longer.
  3. Don’t save up your calories by skipping meals.  This never works.  Eat a high protein, lower carb breakfast and lunch before the holiday party.  This will help you from overindulging.
  4. Share.  Give away or share holiday treats given to you.  Also, give away leftovers to family and friends or freeze them for a  later time.
  5. Bring a high protein, healthy appetizer to the party.  This way you know you have at least one healthy alternative to all the high calorie, high carb foods.  Here are some appetizer ideas to bring to the party:
    • Deviled Eggsdeviled-eggs
    • Shrimp Cocktail
    • Mini Meatballs with Marinara
    • Hummus with vegetables
    • Prosciutto wrapped asparagus or cantaloupe
    • Dips made with plain Greek yogurt instead of sour cream or mayonnaise
    • Crispy Chickpeas (recipe below)

crispy-chickpeasCrispy Chickpeas

Rinse and drain 2 cans of chickpeas (aka garbanzo beans). Spread on a sheet pan lined with paper towels.  Dry well, remove towels and let sit out for about an hour to thoroughly dry.  Preheat oven to 350 degrees. Coat evenly with 2 tablespoons of olive oil and 1 teaspoon salt and seasonings of choice (ex: garlic powder, cayenne pepper,  paprika, curry powder, rosemary). Bake for 30 minutes, stirring  occasionally.  Turn oven off and leave chickpeas in oven for an hour to get crispy.  Store in airtight container for 3-4 days.  4 servings.      236 calories, 9g protein, 20g carbs, 8g fiber.

Wishing a happy and healthy holiday season to all!

 

fall-trees

Every year when October comes around, I get excited because I love the colors of fall. Growing up in Arizona, brown is about all the color I use to see this time of year.  I love that I now live in a state that has trees that change color, it is a beautiful time of year!  I also get excited because I love pumpkin!  Pumpkin is delicious and healthy. I know the most popular uses for pumpkin is in pumpkin pie or carved into interesting faces, but this delicious and nutritious fall food can be used for so much more.

If you are trying to watch your waistline pumpkinsor just get a little healthier foods in your diet, pumpkin should be at the top of the list.  Pumpkin is full of vitamins, like vitamin A, C and E, it is loaded with antioxidants, as well as a good source of fiber.  Don’t throw away those pumpkin seeds either!  Clean and bake them for a healthy snack that gives you protein, fiber, iron, zinc and mono-unsaturated fats (the healthy fats).

Try this hearty soup recipe adapted from ibreathimhungry.com. It’s low carb, gluten and dairy-free. It’s a healthy-kind of comfort food!

Happy Fall!

Turkey Sausage, Kale and Pumpkin Soup

sausage-kale-and-pumkin-soupIngredients:

  • 1 lb sweet Italian turkey sausage
  • 1/2 cup chopped onion
  • 3 cups chopped pumpkin or butternut squash (fresh or frozen)
  • 4 cups chopped kale (fresh or frozen)
  • 4 cups low-sodium chicken broth
  • 4 cups water

Instructions:

  1.  Cook sausage in a medium sized saucepan.  Add onions and saute until translucent.  Pour the broth and water into the saucepan and bring to a boil – reduce heat.
  2. Add the kale and pumpkin and simmer until the pumpkin is soft, about 20 minutes
  3. Serve hot, garnished with grated parmesan and crushed red pepper flakes.

Nutrition Information
Calories: 118    Carbohydrates: 7g     Protein: 11g  Fiber: 1g  Sodium: 558mg

 

Get out of the house and into the fun this Winter! Cincinnati and Northern Kentucky offer a variety of indoor and outdoor activities for the entire family. Show off your new figure and your winter wardrobe while getting out on the town!

Cincinnati Duke Energy Holiday Trains

Cincinnati Holiday FunAn annual favorite, your family will enjoy the Duke Energy Holiday Trains at the Cincinnati Museum Center. Located inside Union Terminal, this season offers a train ride for the kids, scavenger hunt, music, dancing and a steam train trip through the Canadian Rockies in the five-story Omnimax theater.

Fountain Square Ice Rink

Enjoy being outdoors in the winter?  Skate some laps around the Fountain Square ice rink.  Whether you’re a novice or a pro, there’s room for all skill levels.  There’s plenty of food and other attractions on the Square to fill an entire day! Cincinnati Fun Ice Rink

Cincinnati and Northern Kentucky Carriage Rides

Spend some time with your significant other while taking in the holiday season on a carriage ride through downtown Cincinnati or Northern Kentucky.  Enjoy a trip along the beautiful skyline while listening to music in your carriage.  Heated blankets are available for those extra cold nights!

So you’ve used a prescription diet pill safely and effectively. You’re the “new you” that you have been dreaming about. So now what? It’s time to show off that body and enjoy your new life. Head on out for some fun and exercise at some of Ohio’s great amusement parks. Theme parks offer a great combination of entertainment and healthy living. They are family oriented and conducive to exercise. You and the kids can take on all the rides you can handle while walking around the park burning calories. In addition, most theme parks allow guests to bring in their own food or have a picnic area for families to eat. This way you determine what you eat and drink and not reliant on concession stand food. Here are some great parks in Ohio you’ll want to visit:

Coney Island, located on the east side of Cincinnati, offers refreshing fun and great exercise. Spend the day walking around, riding rides, or visit the famous Sunlite Pool, the largest flat-surface pool in North America.

Burn calories Swimming at Sunlite Pool

Sunlite Pool is an excellent place to break out your new bikini. You can catch some rays, swim laps or go down a waterslide or two. Sunlite Pool is a day of fun in itself! Coney Island is set right on the shore of the Ohio River, offering picturesque scenery at the park and the drive.

Mason, OH, offers two great parks right next to each other. Book a room at Great Wolf Lodge and experience the thrill of an indoor waterpark. Take the family or plan a romantic getaway. Eat healthy at the restaurant or buffet located within the lodge. You are always welcome to bring your own food in as well. Next door to the lodge is Kings Island. Spend a day, or two, having fun and being active with the family. Kings Island offers world famous roller coasters and entertainment. Don’t forget to grab your bathing suit and visit Boomerang Bay water park.

Head north toward Cleveland and check out Cedar Point. Cedar Point is another combination theme park and water park. Book a room in an on-site hotel and enjoy a weekend walking around and riding rides. Pack your cooler with plenty of water and enjoy a picnic outside the main entrance. Soak City is a great place to have fun in the sun and show off your new body.
So get on out and have some fun this weekend!

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