...and we have a logo!

Usually I post about health related topics, but today is sort of an exception since I am debuting the Workout for Wellness Logo. Yes, 2 years in the making we finally have one! I wanted something that would encompass both nutrition and exercise using the Workout for Wellness colors (blue and green). Special thanks to Danny Tuzzeo, graphic designer, for making my odd idea come to life! Hope you enjoy it as much as I do:

"Practice makes improvement, not perfection."

Often times people are striving for the PERFECT diet, exercise routine, etc... and always seem to end up disappointed. Well this is because in most things (especially health related) there is no such thing as PERFECT. So just strive for better because better is well better! We are all a work in progress so give yourself a break and work on improving your health rather than perfecting it.

Commercial Break Exercise

We all watch television and know sitting on the couch is not the best way to get active. However, commercial breaks can be a great way to sneak in some physical activity. When a commercial starts, perform exercises throughout the break. A fun way to do this is have a jar of different exercises written on pieces of paper and pick a new one each time. Some examples:

• Jumping jacks
• Jog in place
• March in place
• Side steps
• Sit and stand on and off the couch
• Pushups on knees
• Sit ups

Have fun, get active and still watch your favorite show!

Kids will be picky so let them pick!

At times kids can be picky eaters (some a lot more than others), so let THEM pick what they eat! No, not everything that will be served for dinner, but let them have some input in foods to try. A great way to do this is by engaging them at the grocery store. They can help by choosing which piece(s) of fresh produce you purchase look the best (example- find the reddest apple).  They can even pick out a new piece of produce to try each visit. They may get adventurous and want to try something you’ve never even tried (good thing for the internet; just type in the food and many ways to eat it will come up). You will get more help and less resistance at the dinner table since they will take ownership in what THEY picked out…a win win for everyone!

Get your daily dose!

I do not eat perfect and never will (to be honest there is no such thing as perfect eating). That being said I always make sure to eat plenty of servings of fruits and vegetables every day. Not because they are inexpensive, taste delicious and are good for me…because it is EASY! I often hear how difficult it is to eat the recommended amount of fruits and veggies per day (5-9 servings), but I don’t agree! Here are a few example ways to easily get your daily dose:

Day 1:

Breakfast- A large sliced banana on toast with peanut butter (2)

Snack- A handful of cherries and a small palmful of almonds (1)

Lunch- Strir –fry with peppers, onions and sausage-my favorite is tofurky (2)

Snack- A sweet potato (2)

Dinner- Pasta with mashed broccoli (2)

TOTAL servings: 9

Day 2:

Breakfast- Omelet with spinach and chopped tomato (1)

Snack- Broccoli florets and baby carrots dipped in hummus (2)

Lunch- Large salad with a tomato, lettuce, peppers and chopped onion topped with chickpeas (3)

Snack- A bowl of fruit salad with pineapple and mango topped with tofu or yogurt (2)

Dinner- A tuna sandwich mixed with chopped onion and celery (1)

TOTAL servings: 9

Day 3:

Breakfast- Oatmeal with raspberries (1)

Snack- A smoothie with soymilk, a banana, strawberries and some spinach (3)

Lunch- A veggie sandwich with mayo, lettuce, tomato and cucumber and vegetable soup (2)

Snack- An apple (1)

Dinner- Pizza topped with tomato sauce, eggplant and sweet basil (2)

TOTAL servings: 9

These sample menus leave room for additional food with NINE servings of fruits and vegetables each day. Not there yet? Shoot for a smaller goal like 4 or 5 and work your way up.

Re-think your sports drink

Next time you go to grab a sports drink after your workout, think twice! The most important thing after a workout is hydration, which is best from WATER. If weight-loss is a goal from your workouts, you will have to run more than a mile each workout to burn the extra calories if you plan to drink a sports drink afterwards. If you are doing a very challenging workout carbohydrates and electrolytes such as potassium and sodium may also be needed to be replaced. However this can be done through a snack or a meal if you are eating after working out.

(almost 9 teaspoons of sugar in a 20 oz. bottle of Gatorade)

10 ways to add vegetables to foods you already make

It is best to get your kids (and spouses ;) used to the taste and texture of vegetables. However, it will also help lower the caloric content and raise the nutrition content of meals when they are “snuck” into other dishes. Here are some easy ways to add veggies to foods you may already make:

1. Minced broccoli or cauliflower to scrambled eggs.
2. Grated zucchini and carrots to muffins.
3.  Canned pumpkin or butternut squash to pancakes or waffles.
4. Handful of fresh spinach or green blends in any fruit smoothie.
5. Any extra veggies to boring pasta and casserole dishes.
6. Spinach and tomato to grilled cheese sandwiches.
7. Carrot or pepper puree to ground beef before cooking it in hamburgers or meatloaf.
8. Top pizza with a variety of veggies or a layer spinach before adding the sauce and cheese if preferred.
9. Vegetable puree to any soup. (It will give it a great texture of a thicker soup).
10. Carrot or pumpkin puree to chocolate chip cookies.