Tip #52: Eat Smart Before the Race (or exercise)

Okay, so you've signed up for a 5k, but now you need to know what to eat before it!  The fuel you put into your body before a competition can make it or break it.  Not eating anything could leave you weak, but eating too much or the wrong things, could make you feel heavy or sick.

Follow these pre-race guidlelines for optimal energy and smooth sailing:
-Eat about 3 hours before the race.
-Your meal should be high-carbohydrate and low-fat.
-Avoid foods high in fiber or foods that cause gas (you don't want to deal with an upset stomach or be making extra trips to the bathroom!).
-Drink 17-20 oz of fluid 2-3 hours before the competition.
-Drink an additional 7-10 oz of fluid @ 10-20 minutes before the start.
-Only eat foods that you are familiar with and that your body is used to.  Never try a new food the morning before a race!

My pre-race meal:
1. Oatmeal
OR
2. Toast w/a little peanut butter
OR
3. Power Bar

*With a little coffee, a lot of water, and some Gatorade.

Following these pre-race (pre-exercise) guidelines, will allow you to enjoy and focus on your task at hand; not your tummy.

Tip #51: Just say "No" to Fad Diets

Anyone can lose a little weight, but can you keep it off and maintain a healthy lifestyle?  I realize this may hit a hot button for some, but it must be addressed.  Fad diets come and go, and the weight of people who do them, rises and falls, rises and falls, rises and falls...and rises.  The latest diet craze may help you get some weight off and even help lower your cholesterol and blood pressure...temporarily.  Are you surprised?  You shouldn't be.  Most fad diets are very low calorie plans that stringently reduce or eliminate all together an entire food group!  Any time a food group is eliminated, you're going to lose weight.  To use a word from my youth, well duh. The problem with the latest diet, is that it cannot be maintained for a lifetime, and therefore the weight WILL come back.  I understand that fad diets may be attractive due to the possibility of rapid weight loss (at first), however, the consequences must also be considered.

Fad diets should not be used because:
1. Very low calorie diets may actually conserve energy expenditure, making weight loss even more difficult later.
2. Elimination of certain foods or food groups puts you at risk for nutritional deficiencies.
3. There is no proof for long-term safety of fad diets.
4. You can't maintain them for life.  The weight will come back.

What to do instead?
1. Exercise 150+ minutes per week (this is the best predictor of long-term weight maintenance).  If you are discouraged at the thought of trying to get in that amount of exercise in a week, remember that something is always better than nothing (Tip #1: Get rid of your "All or Nothing" mentality)!
2. Eat a diet low in bad fats, and high in fruits, vegetables, whole grains, and lean sources of proteins.

Go beyond just eliminating "carbs" for a few weeks.  Weave the threads of activity and balanced eating into the fabric you call life.

Tip #50: Discomfort is not your enemy!

We all have fears.  Spiders, snakes, storms, the dark, heights, and for some; discomfort.  Discomfort is not a "fun" thing, but to be fearful of it or any form of it, is to miss out on life!  People who are afraid to feel pain, miss out on intimate relationships, exciting adventures, excellent opportunities, and...good fitness.

The beginning of an exercise or running program is always the hardest, because your body is not in shape and is not used to moving so much.  The great thing is, that if you just press on, and stick with it, the exercising actually gets more and more comfortable, and eventually it can become downright enjoyable!  BUT, you have to go through the "getting in shape" part first, and that is where most people quit.

Step out into the unknown.  Challenge yourself; push yourself.  Your body is capable of so much more than you realize.  But if you stay "safe" and never push yourself out of your comfort zone, you'll never realize its potential.

There is a difference between discomfort and shooting pain, however.  Pushing yourself when you feel like quitting is one thing; pushing through shooting pain in a specific area should not be done!  If you feel like you have strained something, or have what feels like an injury, STOP what you are doing.  Rest, ice, and take a couple of days off.

If you don't have an injury, go for it!  Don't let the fear of pain hold you back; it's not all it's cracked up to be.

Take control of your body; it's controlled you long enough.



***Those with heart conditions or other serious health issues, should follow a physician's instructions for exercise.

Tip #49: Your Shoes Matter

I'll never forget my first day of track practice in the 7th grade.  I had on my ugly gym uniform and some gleaming white Keds.  Needless to say, they weren't the most comfortable shoes to do track workouts in.  It wasn't long before my coach mentioned that it might be a good idea for me to get some actual running shoes.  What a difference!  Good running shoes are worth every penny.

If you are doing any significant kind of walking and/or running, the shoes you put on your feet are very important!  Your Keds or plain tennis shoes are not going to cut it.  Without supportive shoes, you will be much more likely to get a stress fracture, shin splints, have Achilles problems, plantar fasciitis, knee pain, or IT band syndrome, along with many other aches and pains.

Now, pick your shoe:
1. The first thing you need to do is the water test.  Get your foot wet and step down on cement or a towel to view the impression of your foot.  By this you will be able to determine if you have a flat foot, a high arch, or a normal arch.

2. Figure out what kind of running shoe you will need:

Flat feet: motion control/stability
Normal arch: anything
High arch: highly cushioned

3. Find your brand.  There are many good brands of running shoes out there, but I happen to be a Nike girl.  I've tried them all, and they are my favorite.  If you are a Nike person as well, here are good shoe choices for the different foot types:

Flat feet:  Nike Structure Triax
Normal arch:  Nike Pegasus (my shoe!)
High arch:  Nike Air Max Moto

Some other great running shoe brands are Adidas, New Balance, Mizuno, Saucony and Brooks.  Be sure to replace your shoes every 400 miles, or less, depending on your weight and activity.

Other options:
*There is a new trend in running shoes called minimalist shoes (i.e. toe shoes/foot gloves, etc.).  They basically look like gloves for your feet!  There are benefits to this minimalist type shoe, however, there is risk due to the lack of cushioning and support.  I would not recommend these for a beginning runner, but for somebody who is familiar with good running form, and a healthy foot strike.  If you want to test these out, you may just want to use them for 1-2 runs per week.  Minimalist shoes or most beneficial for those of you who have a normal arch.

*If you want help from someone else to find your ideal shoe, you can go into a specialty running shoe store, and they will analyze your foot to find the perfect shoe for you!

Thank you to my husband who is a runner stud and running shoe guru, for helping me with this post!

Tip #48: What Really Happens When You Overeat?

Have you ever kept on eating even when you were full, just because what you were eating tasted so good?  Well of course you have!  We all have, and I'm sure you will again.  I do want to inform you on what happens when you shove that extra piece of cheesecake down your throat, even when your pants feel like they are going to bust.  You may think this is harmless, but it does two dangerous things:

1. Stretches your stomach
2. Slows your metabolism

By stretching your stomach, guess what this means for the next time you are ready to eat a meal?  Your stomach is stretched larger, and therefore needs more food in order to make you feel full.  This is a dangerous cycle as you can imagine.  The good news is that the stretch is temporary; IF you make wiser choices the next time you eat, by eating moderate amounts and not overdoing it.  Also, if you make a habit of overeating, you will actually slow down your metabolism, and none of us need that!

Eat until you are full, but think twice before you indulge in those extra bites!

Tip #47: Be Prepared for Party Season!

Spring is in the air, and 'tis the season for celebrations, outdoor get-togethers, and children's birthday parties.  If you're not careful, all of those soft drinks, chips, slices of pizza, and pieces of birthday cake, can really add up and throw you off of your healthy track!  What to do?  You can't just become a hermit and miss out on all of that awesome community, over some silly food.  No, your relationships are far too important.

What you can do is think ahead.  Before you head out the door to your social destination, have a bowl of cereal, yogurt, fruit, a granola bar...something nutritious.  Then, when you are at the party, you won't be starving.  When you're not starving, you're a lot less likely to load up on the junk food.  Treat yourself to one treat or indulgence, instead of five.

So go ahead, get your party on.  Just go make a sandwich first.

Tip #46: Try to be a healthier YOU...Not somebody else.

Where many people reach a block in their quest for health, is in their expectations.  They workout, try to eat healthier, and still can't manage to look like the model that they see on the TV that evening, so they quit.  They ask themselves, "why bother?".  "I do all of this work, and I still can't even come close to looking like her (or him, for you guys)!"  They don't take in to consideration that the model they are longing to look like has probably has had ridiculously expensive surgeries, and a life that is catered to by health experts and image consultants.  Oh, and don't forget about a little thing called airbrushing!  Whether it is someone famous or your best friend that you find yourself comparing yourself to, you need to remember that the person you are longing to look like...is. not. you.  You are a unique person purposefully and perfectly crafted by the Creator of this world, God.  If He had wanted you to look like someone else, He would have made you that way.  You were created special, with your own special features, genes, strengths, and purpose.  To try to be somebody else is to not fulfill your own unique purpose.

 For you formed my inward parts;

   you knitted me together in my mother’s womb.

I praise you, for I am fearfully and wonderfully made.  Wonderful are your works;

   my soul knows it very well.

My frame was not hidden from you,when I was being made in secret,

   intricately woven in the depths of the earth.

Your eyes saw my unformed substance;in your book were written, every one of them,

   the days that were formed for me,

   when as yet there was none of them.  

Proverbs 139:13-16

I find this struggle to be especially prevalent with us ladies, and it starts young.  The culture we live in has put undo pressure on women to be sex symbols and to live up to a certain image.  Girls and women find themselves discouraged and doing whatever it takes to try to live up to that image.  Distorting their bodies, wasting tons of money, starving themselves (and other eating disorders), dressing in a way that disrespects themselves...all to live up to something they never can, and weren't meant to.

Charm is deceitful, and beauty is vain,

but a woman who fears the LORD is to be praised. 

Proverbs 31:30

 Instead of focusing on everyone around you, try to be a healthier YOU.  Make healthy food choices and stay active, so that you can carry out God's plan for YOU.  After all, you are pretty darn special.  Oh, and if you are going to strive to be like someone else, make it Jesus Christ...not Kim Kardashian (no offense to Kim!).  :)

Tip #45: What about my Java?

It's 5:45am, and I can hear my coffee pot doing it's thing and can smell one of my favorite aromas.  I roll out of bed, put on my slippers, grab a delicious cup of coffee, and dive into some uninterrupted time in the Bible.  I don't know if I would make it through my week without this precious time with my Lord.

Before having kids, I don't really remember drinking much coffee...but 3 kids later, it's usually part of my morning "ritual".  Really, it's not that I have to have it, it's just that I really enjoy it!  It's a treat for this mama.  So, the question is...is it healthy?

Well, yes and no.  Coffee contains antioxidants as well as Magnesium and Chromium, which help your body control blood sugar.  People who drink coffee (in moderate amounts) on a regular basis, are less likely to have type 2 diabetes, Parkinson's disease and dementia.  They also have fewer cases of some cancers, heart rhythm problems and strokes.  Coffee contains caffeine which is a stimulant, that can help level depression and even aid in endurance!  But before you start on that 3rd cup of coffee, you should also know that it has its drawbacks too.

For those who drink a lot of coffee, they can experience withdrawal symptoms when they don't have it, and in essence become dependent on it.  It can interfere with a good night's sleep, increase anxiety, give you the jitters, raise your blood pressure, and send you on some extra trips to the bathroom.  Also sometimes people replace meals with coffee and don't get the nutrition from food that their body needs.

My conclusion?  I like coffee, and I'm going to keep drinking it.  BUT, I'm going to be smart about it, and here's how:

1.  Drink coffee in moderation (no more than 2-3 cups per day).  I'm usually good with one.

2.  Learn to live without it once in a while.  Don't become dependent on it.

3.  Don't drink it late in the evening.

4.  Drink plenty of water!

5.  Drink it in addition to your meal; not as your meal.

6.  Be aware of what you are putting in your coffee.  A cup of coffee is only 7 calories, but those calories are      multiplied greatly by heavy creamers and sugar.  Choose creamers without High Fructose Corn Syrup in the ingredients, or go for the half & half, or milk.

7.  Enjoy!

*Pregnant women should not consume more than 200mg of caffeine per day, as large amounts of caffeine have been linked to higher incidences of miscarriage.  One cup of coffee has about 115mg.

Tip #44: Get fish, milk, eggs and SUN!

Weird combo I know.  What do all of those things have in common?  Vitamin D.  It protects against osteoporosis, high blood pressure, cancer and many autoimmune diseases.  Who should care about Vitamin D the most?  Those of you who are elderly, obese, have limited sun exposure, fat malabsorption syndromes (Cystic Fibrosis), or inflammatory bowel disease (Chron's disease), because you are considered "high risk" for a Vitamin D deficiency.

If fish, milk, or eggs are not among your favorite foods, enjoy the sunshine for just 10 minutes to get your daily needed amount of Vitamin D.  How cool is that?  That's easy to do (at least in my neck of the woods) because Spring has sprung, folks!  Just don't get too much sun, and remember to wear sunscreen to protect your skin from harmful rays.

With such simple ways to get Vitamin D, there is no reason that any of us should have to be Vitamin D deficient.  Now, go enjoy the great outdoors (when you can)!

Tip #43: Coke vs. Sweet Tea

I am originally from Colorado, but have lived in the South for close to 14 years.  Anyone who has lived in the South for as long as I have is very familiar with two drinks; Coke and Sweet Tea.  I know some people who won't even go to a restaurant that doesn't serve one of these.  Yes, it's that serious.  If you are someone (like me) who is not willing to completely eliminate coke or sweet tea from their beverages, you can at least be informed on which is the lesser of the two evils.

Coke (8oz)
Calories: 170
Sugars: 46g
Sweetener: High Fructose Corn Syrup

Sweet Tea (8oz)
Calories: 35
Sugars: 24g
Sweetener: table sugar

The verdict?  I don't know about you, but I would reach for the glass of Sweet Tea.  It has almost 1/5 of the calories and about 1/2 the sugar.  The kicker?  All natural ingredients.  There is a lot of debate right now on the harm (etc.) of High Fructose Corn Syrup, but the fact is that sugar is natural and HFCS is highly processed.  If given the option, I will always opt for the more natural, less processed choice.  Not surprisingly, our bodies handle natural foods much better.  But, I digress...this is another post for another day.

Please know that I am by no means encouraging anyone to drink either of these drinks.  I do however, want you to be informed on what is in them.  If you get a hankering for a sweet drink, make a good choice!

Tip #42: Get an Attitude...

...a POSITIVE one!  If you start a workout with a horrible attitude, I can guarantee how the workout will go...awful.  If you are constantly having a negative attitude about your health and exercise, that's going to lead to negative workouts, which will lead to negative feelings about exercise.  What happens next?  You quit.  You give up.  And then you are back in the same old boat of discouragement and an unhealthy disregard for your health and well-being.

How do I know this?  Well, because I've done it.  As a freshman in college I was forced to run cross-country in order to get strengthened for track.  I had only been an 800 meter runner (1/2 mile), quite a bit shorter than cross-country (3.1 miles).  I didn't like it, and I let everyone know about it.  I longed for short, fast workouts on the track, and what I got instead were long runs that seemed to last forever.  I started the runs with a bad attitude, and surprise, surprise I did not enjoy cross-country.  There was a sweet friend who first brought my grumpy attitude to my attention.  I can't remember now exactly what she said, but I'm so thankful she said it.  Not only was I bringing myself down, but also everyone around me.  I didn't even give cross-country a chance.  I decided I didn't like it before I even tried it, like a child who decides she hates cauliflower before she even takes a bite.

The funny thing now, is that I don't spend my exercise sessions doing fast sprints on the track.  No, I spend my exercise sessions running longer and slower...something I used to detest!  What's even funnier, is that I really enjoy it.

Give exercise a chance.  BUT, go into it with a good attitude, and you may be surprised with how it affects your workouts, and your health.

Tip #41: You CAN fit in Fitness!

I have a friend who is a working mom, and has the desire to get "fit" but finds herself busy, overwhelmed and too tired to even think about exercising on a regular basis.  If you can relate to her even in the least bit, be encouraged...you CAN fit in fitness.

Don't be discouraged if you can't work out every day.  Few people can.  Life is busy for all of us.  Remember, SOMETHING IS ALWAYS BETTER THAN NOTHING (All or nothing attitude).  Fit in what you can, and slowly start making exercise a regular part of your busy week.

Challenge yourself to exercise 3 times per week.  For someone like my friend, she has more time on the weekend.  So, what I suggested to her, was to get in 2 of her exercise sessions on the weekend, and then she only has 1 workout to fit in during her busy work week!

Everyone's schedules are different, so here are some other ideas to fit in fitness this week:

-Take your walking/running shoes to work, and get a walk/run in during your lunch, if you have that freedom.
-Head to a gym right after work, before you give yourself a chance to talk yourself out of it! (Don't forget a snack)
-Do strength training exercises (arms, backside) during your favorite tv show, or at least during the commercials.
-If you have small children, push them in a stroller and take them on a walk or even a run if you're feeling really motivated!
-If you have older children, have the kids ride their bikes and try to get some exercise in during a family walk after dinner.
-Consider investing in a treadmill (or some other aerobic exercise equipment).  Before we had our 3rd child, we invested in a treadmill, and it is really where I am able to do most of my running.  I sneak in short runs during my kids' naps.  A treadmill is also great, because you can exercise when it's dark, cold, or bad weather.

You CAN fit in fitness.  

You can do this.  You have a choice in the matter; you have a choice about your health.  You don't have to stay where you are at.  Isn't that exciting?

Tip #40: Evaluate your schedule

How long did you spend looking for something to watch on tv last night?  How much time will you spend on Facebook, or using Twitter today?  Fifteen, twenty...thirty minutes or more?  Think how quickly and easily you can waste that amount of time.  The truth is, almost everyone has at least a little time in their week to exercise.  It's the motivation, and sometimes the energy (which will be increased by exercise!), that are lacking.  Sooo...before the words, "I don't have time to exercise" leave your mouth, take a minute first to evaluate your schedule.  Be INTENTIONAL about your health, and pencil in 3, 20-30 minutes segments in your week for some kind of exercise.  Make it a priority.  Make it part of your schedule, so it won't be replaced by something else; because believe me, it will!  As a mother of 3 young children, there is ALWAYS plenty of things on my "to-do" list, and it never seems to end.  I have to choose to put some of those things aside for a few minutes 4 times a week, and make my health, and the example to my children, a priority.

Everyone can desire to be healthier, but it is not going to happen, unless you MAKE it happen.  Otherwise, phone calls, laundry, internet browsing, e-mail checking, and time-wasting is going to take the place of your health.

The question is not, 'do you have enough time to exercise?', the question is...'are you going to make time to exercise?'  Well, are you?

Tip #39: Take advantage of the daylight!

I've heard a lot of moaning and groaning about Daylight Savings Time, but instead of complaining, why not get outside and enjoy it instead?  I know it's tough to get up when the stars are still out, but that extra hour of sunshine is worth it!

After dinner, put on those walking/running shoes and take a walk or even go on a little jog.  Have a family?  Make it a family affair.  Get out the bikes, the strollers (or whatever else you enjoy) and take a family walk together!  I'm sure your dog would enjoy the exercise and fresh air too.

Spring is in the air my friends, and it's time to stop making excuses.  You CAN get healthy.  Go get your shoes on.  The beautiful outdoors are waiting on you.

Tip #38: FAST, SLOW, REPEAT

It's 8:12 pm, dinner is over, and you are trying to convince yourself to do some kind of exercise.  Sometimes the thought of trudging along on the treadmill for 20+ minutes sounds less than inviting.  Here is a plan for you to try the next time you go on a walk or a run.  Three words...FAST, SLOW, REPEAT.  The benefits of using this method during some of your exercise sessions, are:

1. You have a goal; you're not just going through the motions.
2. 20-30 minutes passes by much quicker!
3. Timing your intervals keeps your mind off of your discomfort.
4. You burn more fat!
5. Quicker weight loss results than with an even-paced walk/run.
6. Helps to bring your fitness to the next level if you feel that you have "plateaued".

Ready?  Here's the plan.  (20 minute session; adjust as needed)

Walkers:
Warm up for 5 minutes (ease into your walk by starting at a moderate pace)
Walk at a quick pace for 2 minutes, walk at a slower/resting pace for 1 minute.
Repeat the fast/slow interval 3 more times.
Cool down for 3 minutes (back to a slower pace to bring your heart rate down again)

Run/Walkers:

Warm up by walking for 5 minutes 

Run for 2 minutes, walk at a slower/resting pace for 1 minute.

Repeat the run/walk interval 3 more times.

Cool down for 3 minutes by walking (back to a slower pace to bring your heart rate down again)

Runners:

Warm up by jogging slowly for 5 minutes 

Run at a good pace (push yourself a little) for 2 minutes, jog at a slow pace for 1 minute.

Repeat the fast/slow interval 3 more times.

Cool down for 3 minutes by jogging slowly (back to a slower pace to bring your heart rate down again)

*If you want to challenge yourself more or less, you can alter the fast times and rest times, to fit your fitness level.  If you'd like to see an example of a "Fast, Slow, Repeat" type workout, feel free to check out my run from yesterday in my personal training log.

Happy Running!  (Or jogging or walking:))

Tip #37: Redo tuna

Would you like some tuna with your mayo?  Ha.  I could probably ask some of you that question, and based on how some restaurants make their tuna salad, I could ask them the same.  Tuna is a fantastic source of protein and omega 3 fatty acids.  However, when it is drowning in mayonnaise, it no longer receives the honorable title of "Healthy".  Consider trying something new with your tuna sandwich or tuna and crackers.  Replace the mayo with mustard.  Okay, now untwist your face and stop saying "eww" and give it a try.  I personally like tuna, some mustard, chopped boiled egg, and diced dill pickle.  If this is too much for you, replace just a little bit of the mayo with mustard, and as you get used to the taste, increase the mustard ratio.  Not convinced?  Check this out:

Mayonnaise (one serving) usually, at least 2+ servings are used with one can of tuna!

100 calories

11g total fat

1.5g saturated fat

10mg cholesterol

VS

Yellow Mustard (one serving)

0 calories

0g total fat

0g saturated fat

0mg cholesterol

You do the math.

Tip #36: Find a cause

Can't get motivated to sign up for a race?  Consider walking or running for a cause dear to your heart.  Something about knowing that you are going 3.1 miles (or more) for a person or cause you really care about, seems to trigger instant motivation!

Breast Cancer, feeding the hungry, orphans, abused children, research for practically every disease, fundraisers for schools/organizations, the homeless, children's organ transplants, Africa, strong families...you name it.  There are countless causes you can run or walk for.  Find one that is important to you and sign up!  Not only will your race sign-up fee go toward a great cause, you will get some aerobic exercise that your body needs and thrives off of.  Hopefully, in preparation for the race, you will also get in some good walks/runs before the big day.

Go get 'em!  Multi-tasking is always a great thing!

Tip #35: Taking care of your self is NOT selfish

When we fly with our kids, why does the flight attendant always instruct us to give ourselves oxygen first, before our kids, in an emergency situation?  Doesn't that seem kind of selfish?  Well, no actually it doesn't.  If I give oxygen to my child first, and then pass out, I can't really help my child anymore, now can I?  In order to be able to love and serve your loved ones and this world, you need to take care of yourself.

Do you have what I call "Mommy Syndrome" (or Daddy, Grandparent, employee...whoever syndrome)?  Are you the type who is always taking care of everyone else, all the while allowing your health and well being to go down the tubes?  Please don't get me wrong, it is my responsibility and privilege to take care of my family and others, and this takes the bulk of my time.  However, if I don't take a little time and effort to care for my own body (My Temple!), some dangerous things can happen.

When you neglect your own health:
-You set an unhealthy example for the people around you and negatively affect their health.
-You will more easily become depressed and unmotivated, which undoubtedly affects your loved ones.
-You have less energy.  This means less energy to play with your kids.  Less energy to help those in need.  Less energy to even care.
-You are more likely to spend more money on your health later trying to "fix" the effects of an unhealthy lifestyle.
-You are more likely to spend some extended time in a hospital.
-Let's face it folks.  People who live sedentary lifestyles, on average, don't live as long as those who are active.  Make a little effort, and stick around for those you love.

This is not just about trying to lose weight to look good for a reunion.  I'm talking about your LIFE.  Your health is important, and it is not selfish to care about it.  In fact, what is selfish, is to not care about it.

 I feel like I do need to clarify something though...while it is important to put effort into your health, going overboard with exercise, diets or appearance is not healthy either.  Be intentional about your health, and realize that when you do this, it blesses, serves, and affects those around you even more.

Tip #34: Ease yourself into it

When my husband and I first got married, he was not really a "whole wheat" kind of guy.  He was more of a fried food, ice cream, and little debbie snacks kind of guy.  He still likes those things, but has a much healthier and balanced diet, and now genuinely enjoys healthy food.  That didn't happen overnight.  Does the fact that we've been married 8 1/2 years tell you anything?  :)  Not ready to go all out with the healthy eating?  No worries.  Ease yourself into some healthy eating habits.

Not ready for all whole wheat?

-Make pancakes, muffins, bread, etc. with 1/2 white flour and 1/2 whole wheat flour.

-Use 1/2 white spaghetti noodles and 1/2 whole wheat.

-Eventually increase the whole wheat ratio as you get used to it.

Not ready for skim milk?

Depending on what you are drinking now and what you are ready for, try drinking 2%, then 1%, and then try easing yourself into skim.  Skim milk has just as much calcium as whole milk!  (Young children need the fat found in whole and 2% milk).

Haven't been able to give up soft drinks?

-Limit yourself to one a day.  Once you get used to that, keep soft drinks to a treat you have 2 times a week or less.

-When you get a fountain drink, only fill it up once.

-Don't keep soft drinks in your home; instead just drink them at restaurants.

-Please do not give young children soft drinks.  They'll be completely content without them, and don't need the extra sugar, high fructose syrup, etc.

-I've mentioned this at least twice in this blog already, but drink equal amounts of water.

Sucker for Starbucks?

-Ask the server to use skim milk in your drink

-Skip the whip

-Consider ordering a Cafe' Americano or brewed coffee instead of a Cafe' Mocha or Caramel Macchiato, and save yourself up to 245 calories!!!  I'll tell ya what, a Cafe' Americano with a shot of Hazelnut and a little skim milk is delicious, and much easier on the budget too!

So here is a starting point for you.  It's kind of fun eating healthier...especially when you become consistent and start reaping the benefits!

Tip #33: Have a power snack

Instead of munching on a candy bar or a bag of chips, try a new snack this week.  Here is a healthy snack that I like to have when I'm low on energy, or hungry in between meals.  I always love when a snack is healthy and tastes good too.  Try it out:

I slice of whole wheat bread (or english muffin)
Natural peanut butter
Honey
Old Fashioned Oats

*Spread a thin layer of peanut butter on your whole wheat bread.  Drizzle honey on top.  Sprinkle some oats on top.

If you need extra energy throughout your day, or before exercise, this is a great choice!

Tip #32: Sick of being sick?

This probably won't come as a surprise to you, but regular exercise and good nutrition can ward of sickness...especially the common cold and the flu.

When you exercise, your immunity cells move faster through your body, keeping you healthier.  Moderate exercise must be done on a pretty regular basis to make a difference.

Your immune system needs to be fed well to function well.  This means it is important to get multiple vitamins and minerals from the foods you eat.  Vitamins C (red berries, tomatoes, spinach (Tip #10), broccoli, grapefruit, oranges) and E (nuts, avocados, whole grains) are crucial for your immune system as well as various minerals.

Omega 3 fatty acids are important for your immune system also; you may find Tip #27 helpful. If you aren't proud of your menu this week, you should consider taking a daily multi-vitamin to help boost your immune system.  The most effective way to get your nutrition is through your food, but vitamins are good too, especially during this "sick" season.

Avoid sugar, alcohol and too much fat if you want to keep a cold and the flu far away!

So, are you sick of being sick?  Do something about it.  And hang in there...Spring is just around the corner.  Hooray!

Tip #31: If (when) you eat chocolate, go DARK

Great news for all of us chocolate lovers...Dark Chocolate has great health benefits (mostly due to its' antioxidants)!

Here are some of them:

*Lowers blood pressure
*Lowers cholesterol
*Produces feelings of pleasure/excitement (stimulates endorphins)
*Is an anti-depressant (contains seratonin)
*Most of its fats are healthy fats
*Protects the body from aging (caused by free radicals)

What's not to love?  Please note that NONE of these benefits come from eating Milk Chocolate or White Chocolate.  In fact, White Chocolate is not actually chocolate at all!

Now don't go crazy and eat a ton of dark chocolate just because it has these great benefits.  After all, it still has pretty high calories and fat content.  Simply do this...whenever you would have eaten chocolate, replace your milk or white chocolate with dark.  Or instead of another dessert, go for a small dark chocolate bar.

Enjoy!

Tip #30: Eat your food in order

One of the most important things you need to make sure you are including in your regular daily diet is an adequate amount of fruits and veggies (Tip #23: Take the Fruit and Veggie Challenge).  The next thing you need to do is make sure they make it from your plate, into your mouth!  Sometimes you get the fruits or veggies on your plate, but you fill up so much on the other items in your meal, that you only end up ingesting 1 or 2 broccoli bites.  You need more than that!  Your health, wellness, and energy depend on it.

So...when you sit down to a meal, eat your foods in order.  Eat your veggies and/or fruits FIRST.  Then enjoy the rest of the meal.  This way you'll get the nutritious fruits and veggies that your body needs, and you won't eat as much of the other foods.  As a result you'll still be full and satisfied at the end of your meal, just with a healthier distribution of foods.  If you aren't up for doing this at every meal, at least try it once a day or once in a while.  These little things make a difference!