Fitness and Nutrition
in a Nutshell
January 2009
Happy New Year! Whenever the
start of a new year comes around I get the feeling of fresh beginnings, a
chance to begin again with a clean slate. We can’t wipe away our health
histories, but we can try to treat ourselves better by eating right and
exercising regularly. New Year’s resolutions are usually temporary adjustments
to your habits so I don’t encourage them. However, I do encourage you to make a
list of reasons why you want to
improve your health and then create a realistic plan to achieve your goals. As
you make a plan, keep this thought in mind. You cannot reach your destination
if you do not know where you are going. So have an end result in mind and
funnel your energy in that direction.
Nutrition Tip
Let the Economic Slump Help You Lose Weight
During this time of economic
uncertainty, we are trying to cut back on spending in all areas of our lives.
Instead of resorting to cheap non-nutritious food like macaroni and cheese,
ramen noodles, or fast food hamburgers, stick with healthy options and reduce
your serving sizes. Follow the additional suggestions below and you could
benefit from your savings in more ways than one.
Here are my top 20 suggestions for cutting
costs and calories.
-Make coffee at home instead of buying a cup of Joe. The
savings will astound you.
-Choose meat less often, try vegetarian meals a couple of
times a week.
-Eat out less frequently.
-When eating out, save half this special meal for another
meal later. 2x the pleasure!
-Eat soup! It makes a hearty meal paired with a side salad
or a hunk of whole grain bread.
-Purchase only the amount of fresh produce that you will
realistically be able to eat, cut back on wastage.
-Stop buying soda from the vending machine. $1.00 and 140
calories/day saved!
-Splurge on desserts only on special occasions. Make it a
real treat.
-Don’t order from the value meal menus—choose instead 1 or 2
items and add your own fruit.
-Buy regular size bags or boxes of pretzels, baked chips,
crackers and make your own single size portions using snack size Ziploc bags.
-Purchase food at Sam’s Club, Costco or other warehouse
stores only if you are having a party or can share your bounty with friends and
family. Savings go down the drain if you cannot finish all of it before it rots
or becomes stale.
-Share your food.
-Wait until you are hungry before eating— ahh! Something
new!
-Use leftovers to create new menu items and feel like you
are getting something different each night. Baked chicken can become chicken
salad, chicken quesadillas, chicken pot pie or chicken soup.
-Keep frozen vegetables in your freezer as a “go to” staple
item. Include them in everything.
-Create a potluck dinner club with health conscious friends
to share costs.
-Eat less red meat.
-Look for your favorite healthy brands on sale. Stock up on
goods that can be frozen or are shelf stable.
-Take your own lunch to work or school.
-Alternate between water and alcoholic beverages when
socializing.
Fitness Tip
Resolutions Become Reality
The New
Year provides endless opportunity to make some changes in the department of
health and fitness. Some suggestions to try are:
- Commit to find time in your
schedule to make your workouts part of your day. Write in a workout as a
one hour appointment on your calendar just like you would any other
appointment.
- Commit to overcome
embarrassment that you are not in very good physical condition. Everyone
has to start somewhere and each workout will bring you one step closer to
your fitness goals whereas sitting on the couch thinking about the
workouts will not!
- Commit to asking a Fitness
Professional for help in designing a program that you will enjoy and can
stick with.
- Commit to handling setbacks
with a strategy. Accept that there will be bad days or weeks of workouts,
but learn from your mistakes and get right back on track.
- Commit to tracking your
progress. Celebrate small successes
and goals with family and friends. Keeping a record of your activity will
help you to see what works and what does not work.
Highlights
Group Nutrition and Fitness Class
Do you have a church, tennis,
knitting, professional or service oriented group that could benefit from a
combo health class? Nutrition Works and Time Out Fitness will come to your
location (within
Cost: $10 per person (minimum 10 people)
Lifestyle Assessment
Whether you are just
embarking on a new health program or you’ve been working at it for years, this
service can benefit you. This fitness and nutrition assessment will help you evaluate where you are and motivate you to
take the necessary steps to get to your next level of health. You’ll get a
private session with Mary for fitness testing: body composition, circumference
measurements, tests for upper, lower body and core strength and endurance,
heart rate, blood pressure and flexibility. From the results of the fitness
assessment, you will receive a user friendly exercise routine, and are entitled
to a complimentary 8 week fitness checkup. You will also get a private session
with Sandra for nutrition evaluation. Your daily dietary habits and 24 hour
food record will be reviewed and dietary recommendations will be suggested to
suit your goals.
Cost: $60
What are people
saying?
“In just eight weeks, I lost 3% body fat, decreased
8.8 pounds of fat weight, and gained 6.3 pounds of lean muscle weight. Mary did
a lot for me, but most importantly she taught me how to take care of myself. I
am still exercising and trying to eat right. I still have a ways to go, but
thanks to Mary Glover at Time Out Fitness, I know that I can do it. Thanks
Mary!”
-J.H.
I Added Foods to My Diet
"...your program changed my life by making it
(1) longer and (2) better. Not only did your program teach me what to avoid but
also- and even more importantly- what new foods to add to my diet. You taught
me how to survive the toughest holiday party environments and to find good
nutrition among many temptations. As your tutorials progressed, my cholesterol
decreased along with my blood pressure."
-D.V.
Ask the Experts
Here is your opportunity to
ask us your burning questions. Chances are you are not the only one who wants
to know, so we may tailor future newsletter tips based on your interests.
For
exercise questions contact mglover@timeoutfitness.net
For
nutrition questions contact sandra@smartnutritionworks.com
Fitness and Nutrition—2 essential aspects to health
that you CAN control. For more information please contact Mary or Sandra at the
phone numbers below.
|
Sandra Meyerowitz, MPH, RD, LD 502-339-9202 |
Mary
Glover, M. Ed., M.S. 502-558-8693 |
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