Thursday, July 28, 2011


Not sure if you’re getting enough fruits and vegetables? Make sure they take up half your plate at every meal.

Scratching your head over how many cups of spinach or broccoli equal a serving size? Forget the food scales and measuring cups. The new USDA healthy-eating icon MyPlate is making it easier than ever to figure out how to create a healthful and balanced diet. According to the new directive, 50 percent of the food you eat should be a fruit or vegetable. Think of produce as your main dish and meat as the accompaniment (25 percent). Fill the remaining quarter of your plate with whole grains or starchy vegetables, like brown rice, quinoa or sweet potatoes. For breakfast, choose a bowl of fruit with a dollop of plain, low-fat yogurt and a sprinkle of low-fat whole-grain granola. For lunch, think grilled chicken (without the skin), veggies and hummus on a 100 percent whole-wheat pita, along with a side salad. Dinner could be grilled fish with roasted red potatoes, corn on the cob and a cucumber and tomato salad.

Wednesday, July 27, 2011


Serious and recreational athletes alike are returning to a childhood favorite—chocolate milk—in place of more common sports drinks. When pitted against commercial sports recovery drinks, several new studies have found that chocolate milk is the superior beverage when it comes to post-exercise recovery and fluid replacement. Chocolate milk is 90 percent water, so it’s ideal for rehydration. It also has the perfect combination of carbohydrates and protein to refuel a tired athlete’s body, and it’s packed with many other nutrients including calcium and vitamins A and D.

Source: Applied Physiology, Nutrition, and Metabolism

Monday, July 25, 2011


Food Tip: Adding ground flaxseed to your diet could slow the growth of prostate cancer cells.

What’s good for the heart may be good for the prostate as well. Adding flaxseed to the diet may help keep prostate cancer in check by slowing down its growth. For 30 days, researchers supplemented the diets of men about to undergo surgery for prostate cancer. Those who received 30 grams of flaxseed (about four tablespoons) daily showed the slowest rate of tumor growth. Taking it in conjunction with a low-fat diet proved even more beneficial than simply adding it to their usual diet. Sprinkle ground flaxseed on your cereal, yogurt or salad, or add it to a peanut butter sandwich or smoothie.

Sunday, July 24, 2011


Consider using family time to get more physical activity. While out for a walk or jog, have your kids ride their bikes alongside you. While walking around a school track, your kids can play on the infield. Being with your children can go hand-in-hand with keeping fit. An added benefit is that they see that you value physical activity.

Thursday, July 21, 2011

How to Build and Maintain Motivation

Common recommendations for building and maintaining exercise motivation include the

• Set a goal or vision. Having a clear picture of your desired outcome (your destination) makes you much more likely to achieve it. Clearly specify how you will know when you’ve reached your goal. You might take a picture of yourself now and every four weeks, so you can see how you’re progressing.

—Develop a realistic action plan. Create a clear, logical and achievable action plan that includes frequency, intensity and duration of cardiovascular exercise, strength training and stretching. Include realistic short- and long-term goals.

—Use environmental cues. Put your gym bag by the door, so you remember to take it to work. Or schedule your workouts into your calendar or planner and set electronic reminders on your cellphone or computer.

—Have fun. Find an activity that you enjoy and will stick with, along with an environment that is supportive, safe and comfortable for you.

—Make it convenient. Exercise at home to fitness DVDs if you don’t have time to drive to the gym. Exercise at the time of day when you have time and you enjoy doing it.

—Record your progress. Keep a written record of your exercise (weights, sets, reps; distance walked, run, or biked; flights of stairs climbed; etc.)

—Build a social support network. Find a buddy with whom you can work out regularly. You can help and encourage each other, rely on each other for moral support and accountability, and share in your accomplishments. If you need additional help and accountability, you can hire a personal trainer. Look for a trainer who is credentialed by a well-known organization.

—Reward yourself. Treat yourself to something that is compatible with your health and fitness goals (e.g., not a piece of chocolate cake, but something else you enjoy, like a movie, flowers or new exercise

• Believe in yourself. You can implement a strategy and achieve your vision.

• Persist. Making good exercise and nutrition choices day after day can be challenging. If you have momentary setbacks, accept them and get back on track.

Source: ACSM

Tuesday, July 19, 2011


Did you know that most of the salt (sodium) we eat comes from processed foods, like baked goods, crackers and canned products? One way to reduce the salt in your diet is by eating more fresh foods, such as fruits and vegetables. Also, read product labels for sodium content. According to the Dietary Guidelines for Americans (2010), healthy adults should consume less than 2300 milligrams of sodium per day (about 1 teaspoon of salt). Certain populations (older adults; African-Americans; those with high blood pressure, diabetes, or chronic kidney disease) should limit themselves to about 1500 milligrams per day.

Source: Dietary Guidelines for Americans (2010)

Monday, July 18, 2011

Have an Impact Today....

Have an Impact Today...

...Create a legacy for tomorrow.

You've got one life to live. Do it right, and when you're gone, your legacy may continue to benefit those who come after you.

So how do you ensure your legacy is a positive one that impacts future generations? By taking action today! Here are a few steps to have an impact today that will leave a lasting legacy that does not only benefit your good name.

Step 1: Stop Waiting

Want to help others live better lives? The first thing you're going to have to do is to stop waiting around and start acting now. While you may think helping others and building your legacy can wait until you retire or the kids move out of the house, think again. Every day of your life, there are things you can be doing to make a difference in your community and working on your legacy. Only when you're ready to take the bull by the horns today will you be ready to move on to the next step.

Be ashamed to die until you have won some victory for humanity. - Horace Mann

2: Get Hunting

Once you're ready to help others, you'll need to find appropriate ways to make it happen. Instead of forcing yourself to do something you despise, think of your strengths. If you enjoy visiting with elderly people, call local nursing homes to find out when you can visit and if there are particularly lonely individuals you should visit. Prefer helping kids? Get plugged in with your local Boys & Girls Club, Big Brothers Big Sisters, or other like-minded organization. Good with a hammer and saw? Seek out local non-profit organizations that build or repair homes for less fortunate individuals and get to work.

Step 3: Make and Keep Promises

It's not uncommon for people to get excited about helping non-profit organizations, only to forget about their initial excitement a short time later. Don't let that happen to you. Find an organization you believe in and promise to yourself to spend a certain amount of time helping the organization each week. Then grab your calendar and write down when you're going to help your organization of choice. By noting it in your calendar, you're more likely to fulfill your promise, as it goes from being something extra to get done to something that a regular part of your life.

Step 4: Bring a Sidekick

Like many things in life, helping others is often done best alongside likeminded individuals. Know someone who is interested in helping others? Don't let him or her stand on the sidelines looking in. Take your family member or friend along on your outings and get him or her involved by your side. Or talk with a likeminded individual before committing to an organization and choose one together. Either way, you'll have more staying power if you help others with others by your side.

Step 5: Don't Sweat the Legacy

Think helping others and putting yourself last will ensure your legacy? Think it will encourage future generations to speak your name in awe and respect? Hopefully it will. Unfortunately, this isn't always the case. But your generosity and selfless acts will be noticed by those you directly affect. To them, you will be the superhero you hope to be remembered as. So instead of worrying about the entire world knowing about what a wonderful person you, focus in on the people around you. Let their gratitude be enough to tide you over. And if you find yourself impacting people who don't seem to care about the work you're doing, suck it up and find satisfaction knowing you're doing the right thing.

Tuesday, July 12, 2011

Beachbody & The Presidential Active Lifestyle Award

Beachbody has been recognized as an advocate of the Presidential Active Lifestyle Award (PALA), created by the Presidential Council on Fitness.

How it works:

Between July 15th and August 17th, the Presidential Council will recognize:
■All customers who buy a Beachbody fitness program or order Shakeology®
■All current Coaches
■All new Coach signups

Each of these Coaches and customers will receive a Presidential Active Lifestyle Award issued by the Presidential Council.

Presidential Perks:
■Conversation starter. Let your contacts know through email, Facebook®, Twitter®, and in person: If they buy through you between July 15th and August 17th, they'll also receive a signed award.
■Credential booster. Once you receive YOUR digital award, proudly display it on your blog and other social media accounts to exude professionalism.
■Sales fuel. During the dates mentioned above, make sure to let your customers know they too can be a part of this program if they purchase Shakeology or a fitness program from you.

Beachbody has been recognized as an advocate of the Presidential Active Lifestyle Award (PALA), created by the Presidential Council on Fitness.

How it works:

Between July 15th and August 17th, the Presidential Council will recognize:
■All customers who buy a Beachbody fitness program or order Shakeology®
■All current Coaches
■All new Coach signups

Each of these Coaches and customers will receive a Presidential Active Lifestyle Award issued by the Presidential Council.

Sunday, July 10, 2011


There are all kinds of reasons why you should eat more cherries. The most important is your health!

It's nothing new to hear that in order to stay healthy and trim, you need to eat more fruits and vegetables. So it shouldn't be any surprise to hear that cherries are good for you. How good are they? Some consider this sweet and sometimes sour fruit to be one of the healthiest foods that you could possibly eat! They are fat-free; low in calories; packed with vitamins, minerals, antioxidants, melatonin, and other beneficial enzymes; and look great on top of whipped cream.

Ready to learn more about this gorgeous fruit? You've come to the right place.

Neither give cherries to pigs nor advice to a fool."
- Old Irish Saying

The Basics

Cherries are in the same fruit family as apricots, peaches, and plums, and come in two varieties. Depending on your taste buds, you will either prefer the wild, sweet cherries that are grown mainly in Michigan and on the east coast or the sour cherries grown in Michigan and the Pacific Northwest. Both are harvested during the summer months and only provide a small window for growth and harvesting. Additionally, both types can be prepared and consumed however you like, whether cooked, raw, canned, dried, or in juice.

When it comes down to what is inside of cherries, you can rest assured that every bite or sip is full of vitamins such as vitamin C, vitamin B, and the mineral potassium. So with a handful of cherries, you give your immune system, heart, and eyes a healthy boost (a few of vitamin C's benefits); promote healthy cell metabolism and cell growth, while helping your body maintain its muscle tone and gorgeous skin (courtesy of vitamin B); and ensure the proper functioning of your kidneys, heart, muscles, nervous and digestive systems (thanks to potassium).

Even More Cherry-Colored Benefits

Just like most fruits, cherries - especially the dark red, tart variety - are full of antioxidants. And in case you've not heard, antioxidants play a key role in your ability to fend off three of your most dreaded foes: heart disease, cancer, and aging. Prefer getting your antioxidants via blueberries? Would you change your mind if you learned that tart cherry juice and dried cherries have more antioxidants than blueberries? Less concerned with long-term benefits and want something to help you right now? You may be interested to learn that 20 tart cherries contain the same amount of pain relief that is found in ibuprofen or aspirin.

It has also been found that the enzymes found in cherries provide a number of perks. They ease the symptoms of arthritis and gout by reducing the amounts of uric acid circulating in the body, and if you drink the juice from Montmorency cherries, your muscles will be given the power to recover faster from strength-training sessions or other strenuous physical exercises.

Sleep and Live Better

Having trouble sleeping? Cherry time! It has been discovered that tart cherries contain a high amount of melatonin. A hormone that is produced naturally by the body, melatonin helps regulate sleep and slows the process of aging. So if you've been having trouble falling asleep or staying asleep, try some cherry juice before bed!

In the event you're still not convinced that cherries are a must have in your diet, here are a couple more cherry-tastic benefits that researchers have discovered. Eat more cherries and you may be able to better manage your diabetes, lower high blood sugar levels, reduce your risk of colon cancer, lower your LDL (bad) cholesterol, and prevent dementia.

Tuesday, July 5, 2011


MyPlate is the new graphic symbol recently released by the United States Department of Agriculture that replaces the USDA’s MyPyramid image. The MyPlate icon is a simple circle split into four sections that include protein, whole grains, fruits and vegetables; a circle shape next to the plate represents dairy products. The sections are different sizes to reflect the portions that are recommended. The new symbol is intended to be a simple visual cue that supports the 2010 Dietary Guidelines.

Friday, July 1, 2011


Tossed into a summer salad or served as a creamy dip, the avocado can complement any meal while also adding plenty of good nutrition. One-fifth of a medium avocado (1 ounce) has 50 calories and contributes nearly 20 vitamins and minerals, as well as phytonutrients (parts of plants with disease-fighting compounds). Avocados, due to their high monounsaturated fat content, are also a healthy substitute for foods rich in saturated fat. Avocados are a bit high in calories, however, so eat them in moderation.