If you take your lunch to work you have made the first greatest choice in saving time, saving money and yes, saving calories for at least one meal of the day.  It’s easy to decide to skip lunch when you have deadlines at work and seem to be too busy to even think about eating a nutritious meal, but lunch is a very important meal that keeps you from making thoughtless (and guilty) decisions later for dinner.  Planning and preparation are the keys to making healthier lifestyle choices, including lunch choices.  Read these tips to help keep your brown bag lunch a little more interesting than a boring sandwich and chips:

1.  If you normally cook a fairly healthy dinner, cook enough dinner to take for lunch for a day or two. The grilled chicken breasts that you made last night paired with sweet potatoes make a great choice for lunch the next day.  Make an easy provolone chicken breast sandwich for lunch by putting a slice of tomato, lettuce and low fat provolone cheese in a sandwich bag, a couple of slices of whole wheat bread in another with a small amount of vinaigrette dressing or hummus in a small container and you’ve got lunch.  Your choice for the bread is an important part of the flavor and texture of the sandwich.  Of course whole-grain breads such as wheat and rye more healthful and contain more nutrients than white bread, and they’ll also hold up better until dinner.  If you are craving something crunchy or sweet, add a few baked pretzels and ginger snaps which have fewer calories and fat than regular chips and cookies.

2. Planning is everything.  It’s easy to hit up the drive through for lunch, but you are spending unnecessary time, money and energy that you could be using for something else in your busy day.  Sundays are usually a good day for people to plan and prepare their lunches for the week ahead.  Slice and dice your veggies, chop up your meats and cook anything in advance that you can just heat up at work.   If there is no refrigerator or microwave at work, try adding a frozen water bottle to your lunch container to keep it cool or bring lunches that are still tasty when not heated.

3.  Since lunch is an entire 1/3 of the entire day’s food intake for most people, it deserves your time and attention. Challenge yourself to include protein (like lean meat or fish), color (like veggies and fruit), and dairy (like yogurt or low fat cheese) in every lunch to help maintain a balanced diet.  Yogurt or a smoothie might not be satisfying enough alone, so try adding granola to mix it up.  Be prepared for other times during the day that you will feel hungry for a snack and plan ahead.

Preparation and planning go a long way on your quest to weight loss, a healthier lifestyle or just maintenance. Planning starts by making a list before you leave your house to go to the store.  Preparation is key for saving yourself time in the morning before you leave for work and ensuring that you don’t make unhealthy, thoughtless decisions over your lunch hour.  Meals made at home are generally lower in calories, fat and added unhealthy ingredients.  Ditch the typical fast food place or corner food stand this week and make it the brown bag week.  Eat lunch from your own kitchen and save time and money in the process.

Visit www.milehighfitness.com/fitnessmatters for previous articles.

Visit www.milehighfitness.com/denver_personal_training_events for upcoming fitness classes and events.

Have a healthy week!

Apple Juice- While it tastes great with your eggs and toast, you won’t get as many nutrients from it as a whole apple or from other juices.  On the other hand it does have polyphenols (antioxidants shown to fight cancer), potassium and iron.  It contains about 117 calories in an 8-oz serving.

Cranberry Juice-With 116 calories per 8-oz serving, cranberry juice boasts heart healthy flavonoids, vitamin C and antibacterial properties.  However, cranberries are naturally tart, so most juices contain added sugar–consider the ‘no added sugar’ variety to avoid the extra calories.

Orange Juice- With the obvious benefits of vitamin C, orange juice also contains doses of potassium and folate.  Fortified orange juice comes with added calcium, vitamin D and heart healthy omega-3’s.  It contains about 110 calories in an 8-oz serving.  Ounce for ounce it does contain more nutrition than most other juices but watch your portions!

Tomato Juice-With only 53 calories per 8-oz serving and beneficial amounts of potassium, lycopene, vitamin C and beta-carotene, it is tempting to drink it (and/or V-8) as a substitute for eating vegetables.  But tomato juice and tomato juice blends (like V-8) tend to be high in sodium.  Look for the low-sodium version with less than 480 mg per serving.

While it is great to drink heart healthy juices, nothing substitutes the healthiest beverage on earth:  Water. Drink a variety of juices and other beverages in addition to drinking water as a way to add variety and get more vitamins and nutrients, but be careful not to decrease the amount of vegetables in your diet.

Have a healthy week!

Click here for upcoming fitness events and classes

Click here to see my latest articles

The same principle applies to your body—it requires regular, routine maintenance or it will not perform well.

Read the following points to help you stay motivated to treat your body better than your car:

1.  As an employee at work, we are given standards in which our performance is based directly correlating to our income. We are rewarded when we go above and beyond, but we can be demoted or even fired if we are not meeting expectations. Similarly, you should reward yourself when you have reached a milestone like losing 5 pounds, going for a few days without chocolate, or exercising for 3 days in a row for example. It is not necessary to splurge on something big and expensive; think manicure, massage, a pair of walking shoes or a (healthy!) dinner at your favorite restaurant. This will keep you motivated to reach your next health and fitness goal. If you are not the type of person that is disciplined enough to reward yourself, get a buddy to help you stay accountable to your goals and remind you to reward yourself when you reach them.

2.  Ever heard the term ‘step your way into fitness’?   Make those steps small ones. When you set a goal of losing weight, take it a few pounds at a time as opposed to setting a big, lofty goal of losing 50 pounds. This is similar to when you set a goal to get a degree: You start with the application, move on to registration and finally showing up to class.   Nothing else in life gets accomplished in one big step, why should healthy eating and proper exercise?

3.  You are expected to perform well as a parent, as a teacher, as an employee or whatever role you have decided to step into. How can you perform your duties well if you are tired, sick, or diseased? Your body expects you to treat it well if you expect it to perform well to fulfill the role that you have chosen. Proper intake of carbohydrates, unsaturated fats, protein, water and necessary vitamins is essential if you expect results from your single and only body. Treat it well and it will perform well.

Stay motivated everyday to nurture your body with what it needs to rise up to the expectations you set. Your kids, your students and/or your manager at work will appreciate your increased energy, clarity of thinking and stress-free attitude. Set and reach your goals in many small achievable steps and reward yourself along the way.  Your body will thank you for it!

Visit www.milehighfitness.com/denver-personal_training_products to get more motivational tips.

Have a healthy week!

4.  If you use shortening or lard to cook some of your foods, replace it with any oil that is liquid at room temperature.  Sesame, peanut, olive and canola oil are all healthier choices since oils that are solid at room temperature are generally high in saturated fat which can lead to clogged arteries.  Try using non-fat cooking spray for stove top cooking and replacing part of the oil with applesauce when you bake.

1.  Before there were fitness centers offering ever-expanding class schedules, luxurious pools and spas, and a relaxing deep massage after a grueling tennis match, there were fields to work, farms to harvest and water to pump.  In short, many of us have come to expect the best amenities that clubs have to offer when it is not  necessary; all you really need is daily exercise in whatever environment that is available and (most importantly) convenient for you.  If your schedule has changed unexpectedly and you can’t make it to the gym today, move the couch and the chair out of the way and get moving!  Here are a few ideas:  Jumping jacks (hi or lo impact), high knee raises, jogging in place, jump roping, squats, lunges, stair climbing, dancing, push ups and sit ups.

2.  Of course if there is a trail near your home, you could easily grab your IPOD and head out.  But if the trail is far enough for you to drive, that could be a deterrent.  The sidewalk that is right in front of your house is for more than just walking!  You can do sprint intervals, walking squats and lunges, fast step ups, shuffles, and football drills just to name a few.  This is easy and convenient since you don’t have to drive anywhere, which is helpful if you are short on time.

3.  Incorporate lifestyle modifications into your day when you know you won’t be able to make it to your favorite class that night. Do the common things like parking farther away from the door, taking the stairs, or riding your bike to work (if it is feasible) are all things that are easily done.  Planning on going out for lunch?  Stay in the office and run (or walk) the stairs a few times instead.  Use the copy machine that is on the other side of the office everytime you need to make copies or send a fax.  Be creative and think of ways to burn more calories throughout the day if you can’t do it all at once later.

Your gym loves it when you use their facilities and come back for more; unfortunately many of us don’t use it as much as we should due to a (perceived) lack of time, energy or just plain old motivation.  Of course you should use your membership as much as possible since you are paying for it anyway, but when there are times that you just can’t make it to the gym, no worries!  There are many options available in your own house (your living room), in your own front yard (your sidewalk), around the corner (trails) or throughout your day when you incorporate positive lifestyle behaviors.  Stay motivated, be accountable to yourself (or someone else) and remain flexible to your workout possibilities since the possibilities are….well, endless!

————————————————————————————

Join us on Facebook at http://www.facebook.com/pages/Mile-High-Fitness/104547586247670

————————————————————————————–

FREE Health and Fitness Workshop! Saturday May 15th 1:00PM-2:00PM

Get Motivated and Stay Motivated!
Winning Your War with the Scale
Chiropractic Plus in conjunction with Mile High Fitness
will be hosting a series dedicated to you and your health!
Save the date!

Kim Farmer, author of “Get Motivated!” will discuss:
√ How to Make and KEEP Your Commitment to a Healthy Lifestyle
√ Uncover Smart Strategies to Help You Exercise More Consistently
√ Gain Professional Knowledge and Insight Into Your New Eating Habits
√ How Your Risk Factors Affect Your Health and Why Specific Exercises Are More Effective

550 E. Thornton Pkwy #178 Thornton CO

RSVP Kfarmer@milehighfitness.com

See Attached Flyer for More Details!

1.  Timing is Everything! It is better to wait 30-90 minutes after eating before exercising.  This gives your body enough time to process the nutrients, making them usable for your body as an energy source before you hop on the treadmill or bike.  However, if you are stretched for time, commit to a shorter exercise session rather than miss it altogether; SOME exercise is better than none!

2.  Don’t Skip the Carbs! Carbohydrates are the best fuel for your muscles and the prime source of energy for your workouts.  The best source for carbs are whole grains, fruits and vegetables–foods you should be eating anyway as part of your balanced diet.  Add a small amount of protein for your muscles and a small amount of healthy fat for satiety and you are set.  For example, 2-3 whole grain crackers with all natural peanut butter, 1 cup of plain yogurt topped with fresh fruit, or an apple with a slice of cheese are all great examples of small snacks to eat before your workout.

3. Drink Smart. Plain old H2O goes a long way before, during and after you hit the gym.  There is no need to try to chug an entire gallon of water before you hop on the treadmill; if you are drinking water regularly throughout the day, then you will probably be well hydrated for your workout.  Drink when you are thirsty while you are exercising and read the labels should you choose a sports drink instead of water.  Unless you are working out intensely for more than an hour, you are probably wasting your money (and calories) since water will serve your purpose of staying hydrated.

Stay energized for your next workout and do your body a favor by having energy available to use!  No need for the exztra calories from your favorite energy drink, water is more than suffiecient to keep you hydrated.  Before your next workout, consider the timing, quantity and quality of your nutritional intake.

Get your copy of

“Get Motivated!  10 Strategies to Stop Procrastinating and Become Your Healthiest Today!”

now available in a printed version!

Check it out at http://www.milehighfitness.com/denver_personal_training_products.html or call for details.

Have a healthy week!

1.  What are your favorite dishes?  Spaghetti?  Grilled chicken with rice?  Or maybe a sandwich for lunch?  Veggies are just BEGGING to be added to these dishes!  Broccoli offers 9 grams of fiber AND 7 grams of protein in 1 stalk! Add it to anything you can and at anytime.  It goes great with rice, pasta, chicken and MANY other foods that you know and love.  You (and your kids) will barely notice the difference in taste, and your heart will love you for it.

2.  Think veggie variety when you make your next salad.   Are you mostly concerned with the dressing and croutons that go on top of your salad?   Have a veggie party instead!  ANY vegetable is game in a salad, as long as you like it.  Add peppers, broccoli, cauliflower, corn, tomatoes, carrots, cucumbers, onions….take your pick.  What an opportunity to have a great big salad filled with fresh vegetables! Limit the amount of dressing to one or two tablespoons, make your own croutons with oven-toasted wheat bread instead of using the typical store bought, processed type, and add just a small amount of cheese to be sure to reap all the benefits of the fresh veggies.

3.  Drink your veggies. If you are finding it hard to include 2 cups of fruit and 2 ½ cups of vegetables per day as is recommended by the USDA, then juicing may be an option for you.  You may initially invest $50 or more on the juicer, but if you use it consistently, over time you will reap your initial investment plus an invaluable reward for your health.  Juicing will allow you to consume any kind of vegetable you want in a short amount of time with no cooking involved.

4.  With the weather warming up, you may find yourself using the grill more often.  What a perfect time to throw on sliced zucchini, mushrooms, or asparagus spears!  Brush the veggies with olive or canola oil, a dab of light Italian dressing and get ready to have your taste buds tantalized.  Or maybe you would find vegetables more appealing kabob style.  Whatever your preference, go for it!  Try them dipped in a light sauce or dressing to make them even more interesting.

Eating enough fresh vegetables is a challenge for most of us with busy lifestyles who have little time for cooking, and stubborn taste buds that don’t crave the oftentimes bitter taste of vegetables.  Training yourself to eat enough vegetables throughout the day is challenging, but feasible.  Start small by adding more veggies at lunchtime (lettuce and tomatoes on a sandwich), and dinner (broccoli and tomatoes are great on just about any dish).  Make it your personal goal this week to eat more with each meal; your mom (and your body!) will love you for it!

Have a healthy week!

1.  Even if you do have an existing exercise regimen, your body needs a change from the norm from time to time so be sure to switch it up.  If you are used to running on the treadmill, add another activity that you enjoy about once a week or so.  Think about joining a dance or step class at your local rec center, or even a volleyball league.  Buy a new fitness DVD to follow, incorporate intervals into your work out or try a cycling class to switch things up a little.

2.  Any activity that you participate in burns calories, so don’t think that you are cheating yourself.  For example, for a 160 lb person, racquetball burns approximately 156 calories, skiing at 4 mph burns approximately 158 calories, and tennis burns approximtely 120 calories all in only 15 minutes of activity.  Do you enjoy hiking or mountain biking but haven’t incorporated either into your lifestyle?  What better time than the present?  Join a hiking club, rent a mountain bike and hit the trails!   Switch things up and actually enjoy your workouts!

3.  Doing new activities could work your muscles in  a different way, therefore achieving different results.  You might notice that after swimming for the first time in many years that your muscles are sore the next day.  The old cliche applies here:  Don’t expect different results from doing the same thing that you’ve always done.  A trainer can help you narrow down the best options for you in order to achieve the best results with the safest game plan.

4.  If you are bored with your current routine, you MUST do something NOW! You will acheive greater benefits when you challenge your muscles in a new way, AND you will likely find a new hobby that doesn’t involve sitting! Addiitonally, you will find that the excuses will start coming more and more easily as you settle into a routine that is the same everytime.  Even incorporating light hand weights while you take your walk, or doing lunges and squats during your jog on the traiil (or treadmill) will seem a little more interesting and provide different results.

Visit http://www.milehighfitness.com/denver_personal_training_events.html for the nearest fitness class for you.  Get motivated to keep exercising and eating the right foods with the book “Get Motivated”!  Purchase it today at http://www.milehighfitness.com/denver_personal_training_products.html.

1.  Even if you are trying to lose weight, snacking is NOT off limits.  Eating more often throughout the day can actually help you lose weight.  The key is to choose snacks that have a healthy mix of complex carbs, protein and fat.  You will avoid binge-eating by eating healthy snacks throughout the day, and more easily control your portion sizes.  Try these ideas:  whole grain crackers with cheese (light), hummus with carrots, a piece of fruit and handful of nuts, or yogurt with granola mixed in.

2.  If you choose a snack that comes prepackaged, be sure to read the label to check the recommended serving size.  Depending on the product, the manufacturer may define a serving size as something much smaller than you were expecting.  It’s best to get a bowl or a plate and approximate the serving size instead of eating directly from the bag.  Remember, fresh is always best so avoid prepackaged snacks as much as possible. You may need a higher level of education just to pronounce the chemicals that are used!

3.  Snack for a purpose. Snacking should be looked at as something healthy to eat to keep you satisfied until you can sit down for your next meal.  While there are many snacks that will make you feel full initially, a snack that combines fiber and protein is digested more slowly keeping the food in your stomach longer.  A lot of foods that are high in fiber are also high in water and low in calories, which makes them a great option when you are trying to lose weight.  Here are some fiber + protein combinations to try:  celery and cottage cheese, peanut butter and apples, or yogurt with raspberries.

4.  Don’t forget those beverages!  If you are drinking anything other than water with your meals, be sure to count the drink as either part of your meal or your snacks for the day.  For example, if you are on a 2000 calorie diet, and your meals add up to 1500 calories, then you have 500 calories left for snacks and drinks.  The prepackaged 100 calorie snacks are great for controlling your calorie intake, and they are admittedly very convenient, but they are also prepackaged and usually contain many things other than nutrients like chemicals that are not easily pronounced. Fresh fruit is the best choice at only 75 calories in 1 cup of blackberries, 23 calories in 1/2 cup of cranberries and 56 calories in 1 cup of cantaloupe.

Making snacks a part of your everyday diet is very important to any weight loss program.  The appropriate choice of snacks will be different for everyone, but be sure to count calories from snacks AND beverages as part of your daily caloric intake.  Keep protein and fiber on the menu as part of your snacking choice to help you feel full longer and to avoid overeating at your next meal.

Visit http://www.milehighfitness.com/denver_personal_training_events.html to find a fitness class near you!

Have a healthy week!