Fitness Tips: December 5, 2016

We are so glad to have you as a member and hope you have a wonderful, active week!

Healthy Lifestyle Tip: Ideas for breaking unhealthy habits

Changing habits, especially ones you've had for many years, isn't easy. But breaking these five unhealthy habits can make a real difference in your life, which is why we encourage you to eliminate them for two solid weeks.

No TV while eating – and only as much as you exercise
Studies show that watching TV – or any other "screen time" such as computer or mobile phone usage – is a driver of weight gain. You aren't moving, and there's a good chance you're also sipping or nibbling on something unhealthy. So spend only as much leisure time watching TV – or in front of a screen – as you spend exercising. That way, you're breaking the bad habit of mindless eating and adding the good habit of being more active.
No sugar – except what's naturally found in fruit
If you want something sweet, eat fruit. Otherwise, stay away from sugar and sweetened foods, including table sugar, brown sugar, honey, jam and jelly, candy, desserts and soda. Alcohol also counts as a sweet. Keep in mind that many artificially sweetened foods like candy, cookies, cakes, ice cream and yogurt can still pack a lot of calories. Relying on fruit to satisfy your cravings is a healthier, lower-calorie habit.

No snacks except fruits and vegetables
Snacking can be a great way to prevent over-eating at meals, just make sure they're the right kind of snacks! Have a combination of lean protein, a moderate portion of healthy fats, and fruits and vegetables. Some of our favorite snack-time meals are:
  • 1 apple with 1 tbsp all-natural nut butter
  • ½ cup plain, non-fat Greek yogurt with blueberries
  • A handful of carrots with hummus
  • 3 oz chicken breast with chopped cucumber and tomato
  • A handful of grapes and 10 unsalted almonds 
  • Celery with 1-2 tbsp low-fat cream cheese or nut butter
Moderate meat and low-fat dairy
Limit total daily consumption of meat, white meat poultry and fish to 3-5 ounces per meal – the size of a deck of cards. If you consume dairy products, use only skim milk and low-fat varieties, and consume them in moderation – about two servings daily. We love substituting unsweetened almond or coconut milk as well! Full-fat dairy products contain saturated fat that can raise your cholesterol. Even lean cuts of meat and skinless poultry have some saturated fat and cholesterol and can be high in calories.

Be selective while eating at restaurants
The tantalizing sights and smells of a restaurant, deli counter, bakery display, food court or concession stand entice you with high-calorie menu items and large portions. If you must eat out, make sure you order foods and beverages that encourage healthy habits.

Changing habits is challenging, but with positivity, determination and the right strategies, you can succeed. And remember: Your first goal is to stick to these changes for just two weeks.