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The living room workout

Written by Kathleen Connelly on 8/22/2014 6:00:00 AM

At-home fitness routinesDon't have time to make it to the gym? Rain got you stuck indoors? Here are some easy workout moves you can do in your living room:

Speed feet
Widen your stance, bend your knees, lean forward slightly, and move your feet up and down in tiny rapid-fire steps for one minute.

Leap lunges
Starting in a lunge position, throw your arms forward as you jump up, switch legs in mid air, and land with the opposite leg in front. Continue switching your feet and lungeing as you leap. Try to do 10 leaps. continue reading ...

Tags: squats | Posted in: Fitness

Clean eating on a budget

Written by Health Coach on 8/20/2014 6:00:00 AM

Eating healthy can be more affordable than you might think. Consider these tips to help you eat well for less:

  • Instead of eating out make food at home. Not only will you save money, but eat better.
  • Make a grocery list and stick to it - don’t buy things that aren't on the list.
  • Do NOT go to the grocery hungry, you will wind up buying things on impulse, not because you truly need them.
  • Some products are smart to buy in bulk at places like Costco or Sam’s Club, because they can be frozen or stored for long periods of time and will not perish. They may also be cheaper at these stores. continue reading ...

Tags: budget , clean eating | Posted in: Nutrition

Not all fats are bad fats

Written by Health Coach on 8/18/2014 6:00:00 AM

Nuts are a source of healthy fatThere is a misconception that if a food is high in fat that food is bad for you. This is not true - your body needs fat.

The fats you want to limit and/or avoid in your diet are saturated and trans fats. These are the fats that affect cholesterol and triglyceride levels in a negative way. The fats that you need in your diet are monounsaturated and polyunsaturated fats, these are healthy fats.  

About 18 to 25 percent of your diet should come from healthy fats. This equates to two to three servings of healthy fats each day. Here are some other examples of healthy fats: continue reading ...

Tags: fat , polyunsaturated | Posted in: Nutrition

Fit Friday: Jumping jacks

Written by Jennifer Moehling on 8/15/2014 6:00:00 AM

What you'll need: Yourself
Muscles worked: Total body, cardiovascular exercise

Jumping jacks are an effective cardiovascular and strength exercise that you can do anywhere, anytime! There are two versions demonstrated in the video below: regular and modified. continue reading ...

Tags: exercise , Fit Friday , jumping jacks | Posted in: Fitness

Heart smart food substitutes

Written by Health Coach on 8/13/2014 6:00:00 AM

Eating heart-healthy can seem like a challenge, but with a few simple food substitutions, you can make your favorite recipes healthier without changing the taste.

  • Instead of 1 cup of whole milk, use 1 cup of fat-free milk. 
  • Instead of 1 cup of heavy cream, use 1 cup evaporated skim milk or ½ cup low-fat yogurt plus ½ cup plain low fat unsalted cottage cheese. 
  • Instead of sour cream, use low fat unsalted cottage cheese plus fat-free yogurt. (or just use fat-free sour cream) 
  • Instead of 1 tbsp. butter, use 1 tbsp. soft margarine or ¾ tbsp. liquid vegetable oil. 
  • Instead of 1 egg, use 2 egg whites.
Easy, right?

Heart-healthy recipes
Visit us on Pinterest to get easy recipes you can make at home.

Tags: heart-healthy | Posted in: Nutrition

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