Click on the link to read Part 2 of the series, Tips for shopping for nutritious and healthy food on a budget.
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It seems like the grocery bill takes the biggest chunk out of the household budget. And when you’re trying to shop for nutritious and healthy food, moms are consistently looking for ways to keep the family well fed with nutritious food that doesn’t break the bank. Here are some tips for reducing your grocery budget without sacrificing nutrition. Click on the link to read more about shopping for nutritious & healthy food on a budget. Two things moms have mastered is packing a diaper bag and packing the kids up for a road trip. As a mom-to-be, I have yet to master that. But one thing I have figured out as a fitness professional and long-time exercise enthusiast is how to pack a gym bag. And I would like to share my insider tips with you. Because moms are constantly on-the-go, that prepacked gym bag stocked with essentials will help manage the challenge of finding time to exercise. Click on the link to read tips about managing the challenge of finding time to exercise. Are those toning shoes like Shape Ups and Easy Tone Shoes just another fitness gimmick and exercise fad? Decide for yourself. Click on the link to hear a doctor, podiatrist and exercise physiologist’s feedback on toning shoes. Make your life healthy, Janet It’s a common question on the minds of most moms when the weather beckon kids outside: “What can I do for exercise outdoors while my child is playing?” Below are ideas for four outdoor workouts to help you burn calories while keeping an eye on the little one(s). Click on the link for ideas on outdoor workouts and to read more about outdoor workouts for moms. I’m excited to announce that I’m the new Moms Fitness Examiner for examiner.com. Lots fitness articles and news you can use will be featured in my weekly column on its website. Articles will be published numerous times a week covering all things in the wellness sphere related to Moms and expectant Moms: fitness, health, nutrition, gear, etc. Please email me with any subject requests, ideas, and challenges as a mom! I want to know what you want to read about! Become a subscriber directly to my page by signing up using the “Subscriber” button located on the line between the headline and article text. You’ll see it noted in a button that reads +Subscribe. Make sure you sign up so that you’ll receive an email each time an article is published – you don’t want to miss a thing! Click on the link to read my debut article, Managing pregnancy weight gain. Thank you in advance for signing up as a subscriber on examiner.com and following my Moms Fitness column! Make your life healthy, Janet Without getting into a boring explanation of chemical compounds, simply stated: an antioxidant is a substance that may help protect the cells in the body against free radicals. What are free radicals? Basically, they are by-products from the environment that have been linked to cancer, cardiovascular disease and age-related diseases. These by-products stir from pollution, UV light, cigarette smoke, and the ozone. Antioxidants can help slow down or prevent the damage from these by-products. And for the vain, a diet rich in antioxidants may help slow the appearance of the aging process….don’t act like it’s not a concern! I’ll admit that I’m always trying to prevent the tell-tale signs that the environment and my enthusiasm for the outdoors produce on my skin! Sure, antioxidants can be found in a supplement, but I prefer including them in my diet through whole food. Antioxidants can be found naturally in many fruits , vegetables, and nuts. Farmer’s markets are packed with fresh antioxidants this time of year, making it a great time buy local. Fresh leaf spinach, farm grown peppers…the list of goodness is endless. Build these fruits and vegetables into your diet and give the one-two punch to free radicals. The recommended serving according to the USDA is 2 cups of fruit and 2 1/2 cups for vegetables. Fruit
Vegetables
Get creative and make a tasty fruit salad as a snack, appetizer, or side dish. Toss these fruits and vegetables into a salad for a nice dose of antioxidants - Spinach (mix with red leaf lettuce for variety) - Sliced Red Bell Peppers - Sliced Onions - Sprinkle of Alpha Sprouts - Raw walnuts or almond slivers - A few slices of Strawberries or Apples, or a couple globes of Red Seedless Grapes (or add them all for a burst of flavor!) Drizzle with a bit of heart healthy extra virgin olive oil & balsamic or raspberry vinegar. Make your life healthy, Janet Following the same exercise routine isn’t just boring, it may also set you up for injury. For example, I met with a cyclist who spent all last season exclusively in the saddle (on the bike). Towards the end of the season, he complained about constant adductor (middle/inner thigh) and groin pain. After a movement assessment, I suspected muscle imbalance and overuse injury: many of his stronger muscles were compensating for weaker muscles. I suggested that he incorporate strength training into his regimen, and laid out a program for him. Heeding my advice, he increased his core training and added strength training into the mix. Guess what? He’s a stronger cyclist this season! And, most importantly, he feels balanced. Mix it up for great results and to prevent overuse injury. Click here to read more. Make your life healthy, Janet What is an empty calorie? It’s a broad term for foods and beverages that offer little or no nutritional value and are high in fat, salt and sugar. Empty calories are typically found in the form of processed foods and beverages. Examples would include: - Soda/Soft Drinks and Sweetened Drinks - Sports Drinks (those that end in “ade”) - Cookies, Pies, Baked Goods (muffins, cinnamon rolls, donuts, cake, breakfast breads, etc.) - Candy - Condiments (Syrup, Mayonnaise, Ketchup) - Fast Food and Fried Food - Chips, Pretzels, and Microwave Popcorn - Refined grains such as white bread, white rice, and crackers - Processed Foods and Snacks (Hot Pockets, most frozen entrees, diet-type snacks, etc..basically anything that is premade and packaged in a wrapper or box). - Alcohol: beer, wine, hard liquor, mixers, etc. Foods and drinks with empty calories can spike your blood sugar, leaving you hungry later and leading you to eat more. It’s OK to occasionally treat yourself to some empty calorie foods (everything in moderation!), but make sure the bulk of your diet includes nutritious and clean food such as fruits, vegetables, lean protein, low fat diary, and healthy nuts such as raw almonds and walnuts. Make your life healthy, Janet
I had the urge to get out on my mountain bike this weekend. Actually, it was more of a MUST than simply an urge! My husband and I originally set out on biking paved paths along the Mississippi River Trail (MRT) through St. Paul, but we spied some dirt trails that lead off the side of the paved paths…and the dirt beckoned us! We ended up discovering a pretty sweet series of single track along the river that we didn’t know existed. Now, before you gasp “What is she doing?! She shouldn’t be mountain biking while she’s pregnant.” First, I have the OK from the doctor to do things I did before I was pregnant – within reason. Second, remember that I am a Bionic Baby Mama, and third (and most importantly), that I used common sense and got off my bike and walked around the technical and sketchy areas on the trail. I also walked some of the hilly sections while my husband carried my bike for me up the hills. (What a keeper!) It’s not like I was baha-ing down hills or jumping over 3 foot log piles or riding over rickety bridges lined with chicken wire. The endorphin rush was incredible – very different feeling than the hormonal driven emotional reaction I experienced the day before when I couldn’t reach a bottle of Shout stain remover after it fell behind the washing machine, resulting in a good five minute fit of tears. The scenery was gorgeous and the day was beautiful. I could feel Baby A doing a little dance on the car ride home. She either loved it and wanted to get back on the bike, or was enjoying my post-ride meal of organic red seedless grapes. Make your life healthy, Janet |
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