You Can Get Fit!

Archive for the ‘healthy habits’ Category

I posted this about a year ago. But with college and school graduations going on, vacations aren’t far behind! It’s high time we revisit these ideas.

So, you’ve been sticking to your plan—eating well, exercising regularly. Great! But along comes the vacation you’ve been looking forward to for months. What do you do?

Don’t lose hope! Do not abandon ship!

Rather than giving up on your fitness agenda while you’re away, keep your eye on the long-term prize! Here are a few ideas that will keep you going, whether it’s for fun or for work.

1. Take a stroll to see the local sights. When you whiz through the neighborhood in a car, you barely get to see what’s around you. Instead, if you go for a walk or run, you have more leisure time to take in your surroundings. Walking the ‘hood around my hotel is one of my favorite activities when I’m staying somewhere new. And it gets the heart pumping faster, it gets you out in the sun, and it makes you feel more refreshed and alive! (Makes you feel less guilty about that extra ice cream, too.)

2. Do try the local cuisine! But remember that it doesn’t have to be the sauce-laden specialty. Many of us vacation along the coast in the summer, and coastal regions are known for grilled fish. I’m just pointing out that some of the tasty local foods are actually healthy and potentially lower in calories than what you’d have at home. However, please don’t sacrifice trying something local and yummy if you think it will “wreck the diet”. You only live once, and if you’re good most of the time, it’s OK!

3. Please enjoy yourself on the vacation, and don’t stress out about losing weight! That is to say, this might be a better time to focus on maintaining your weight rather than losing. As I said earlier, this may be your only time visiting this part of the world, so live it up! On the other hand, don’t do anything I wouldn’t do… right. 😉

When you get back from vacation, your same healthy habits will be there, waiting for you! (They might be jealous that they didn’t go on the vacation.)

How do you all stay on track when you’re on vacation?

Hi!

Recently, I’ve been clearing my house of unnecessaries, including those older issues of health and fitness magazines that have been tucked behind the jar of pickles in the fridge. I’ve been giving them a quick read before donation and/or recycling, and I’ve found a few great tidbits to pass along!

lycopene sunscreen?
Apparently, consuming tomatoes and tomato products slightly increases our skin’s UV protection. We still need to lather up with regular sunscreen, but there’s another reason to chow down on heart-healthy lycopene-containing goods! Bring on the bruschetta!

post-it nuts?
This one’s pretty cool. Have you struggled to remember how many of a certain variety of nuts counts as one ounce? (Either that, or carry around a portable food scale all day long!) Fret no more! I read in Shape magazine that if you spread a single layer of most nut varieties on a 3 inch x 3 inch post-it, you have your one-oz serving. Cool, eh?

joint juice
Another benefit to garlic and onions: it appears that those of us who consume more of these veggies have lower rates of osteoarthritis! Who cares about bad breath–bring ’em on! (And maybe pop a a mint while you’re at it.)

So, you, as readers, benefited while my house benefited from a cleaning! Have you seen any useful tips from magazines recently?

After yesterday’s drive-by post, I’m slowing things down a bit today.

Especially since… TOMORROW is the first birthday of the blog! (No, I don’t like that “blogiversary” word. Birthdays are more fun!)

happy birthday!

I love giving gifts to others… so as my treat to you, the readers, here’s a collection of some of my favorite YCGF posts from the past year!

First off, check out my first post. It’s not as embarrassing as I thought it would be! I talk about the importance of a food diary in weight loss.

Here’s a fruit dessert that I just discovered last summer: sauteed nectarines. It’s become a hit with friends (and with me!!!), and it’s so easy to make!

What is your motivation for eating healthy and/or losing weight? Make sure that you are doing it for you.

This one isn’t fitness-specific, but I sure think it’s important to make every day count.

We all have this day on our calendar that doesn’t exist.

Discover more about an interesting self-discovery writing challenge–and learn a whole lot more about me!

And, finally… the story that started my fitness journey, and keeps me in this industry motivating others.

Thanks to those who’ve stuck with me, reading for the past year! There will be many more interesting days to come, especially since I’m getting stronger. I no longer look despairingly at old issues of Runner’s World–the little voice in my head is saying, “Yes, I might!” What a journey I’ve gone through this year!

Keep strong, and enjoy the rest of the weekend!

And now… the continuation of my “goals-post” from a few weeks ago! I’ve had so much to talk to you guys about that I haven’t been able to keep going.

For those just joining in, I’ve written a list of 40 goals to complete before my 40th birthday, about 3 years from now. I’m sharing them ten at a time, and shared the first batch a few weeks ago. I’d love to hear your goals and comments! Goals keep us alive and excited!

Anyway, here’s batch 2, with some commentary about how I might be making progress:

Goals 11-20
11. Host a Pilates retreat mostly because it requires my having grown my business to that stage… however, I kind of get to cheat here, since my neighbors want to rent out their cabin, and I could just invite friends up for our own retreat. Does this count?
12. Write 5 thank-you notes (not emails!) to people who’ve made a difference in my life I keep intending to start this! I just saw an address for a favorite high school teacher go by…
13. Stand at the top of a mountain and sing This would require being physically able to hike up the mountain, unless somebody carries me. I’ll work on that part, first.
14. Complete a NaNoWriMo Challenge NaNoWriMo is in November. Assuming I don’t have a trazillion things going on, I’ll tackle it this year, and maybe do it every year. I’ve been doing a lot of writing, anyway, so it shouldn’t be too tough… maybe? (writing 50,000 words in a month, though… ack!)
15. Lose 10 pounds Well, since I’ve been allowed to do more cardio, I’ve already lost two pounds. Maybe I’ll try to lose 10 pounds from here, as well!
16. Make gorgeous chocolates/truffles to give as gifts I’ve been working on a variety of kitchen skills, and lemme tell ya, making things look really pretty is something I still need to work on. I’d love to be able to whip out professional looking chocolates as gifts!
17. Visit a country that most people have never heard of Not just for the sake of obscurity, but these places are usually really interesting to me. Probably the closest I’ve come is Latvia.
18. Help build a Habitat for Humanity home I never feel as though I give enough, and I love being physical and working with my hands.
19. Meet my cousin Sara in AZ Actually, a second cousin, who found me through the internet while doing genealogy research. But we seem to have a lot in common (similar age, love being outdoors, we’ve been teachers, we love cooking…) and I think we’d get along great.
20. Start expressing myself style-wise (clothes and hair aren’t really “me”) I’ve realized I spend too much time in “safe” jeans and t-shirt, looking just like everyone else. While I hate to buy more stuff and join the consumer crowd, I also hate fitting in. I’m trying to find a balance, showing off more of my own self while not overconsuming resources–life is too short to blend in with the background.

And that’s Round 2, halfway done! I have 20 more to list in the next few weeks. I’m still really interested to hear more of your goals, so… comment! What makes you excited to get out of bed in the morning? What do you want to have done by the end of the year? By the end of the decade? And… no goal is a “stupid” goal: if it’s important to you, it’s important! 🙂

Enjoy the three-day weekend! Thank you to all who serve our country and have served!

Welcome to the new week! We had a great weekend at the coast for our anniversary. If you ever get out to Seaview, WA, be sure to eat at The Depot!

Since it’s Monday, I thought it would be a great time to talk about the Meatless Monday trend. Have you heard of it? Do you participate? Back in 2003, Meatless Monday was a program endorsed by a few university Public Health programs in an attempt to cut back on American consumption of saturated fat (the majority of sat fat is consumed through animal products). Something you may not have known is that Meatless Monday was initially started during World War I–not in an effort to make Americans healthier, but to conserve resources and to eat less food. At the time, we as a country were apparently amazed that we felt so great by eating less. We could take some lessons from that era, eh?

In any case, if you google Meatless Monday, you’ll find a variety of healthful meals that don’t involve meat. And, if you regularly consume beef, poultry, or fish, you may discover some new flavors!

just because it’s meatless doesn’t mean it’s healthy

Warning: “meatless” does not always equate to “healthy”. I eat a low-meat diet, and went entirely meatless for a while in grad school. To so many people, the stereotype is that vegetarian=healthy. “I know! I’ll become a vegetarian, and my diet will automatically clean itself up!” I’ve heard so many people say. Well… many nights, I ended up eating chips and cheese for dinner (and my roommate happily joined). Or, one of those big, fluffy loaves of grocery store bread. (Yes, the whole thing.) Not only high-calorie, but low-nutrient. But they were meatless meals!

it can be done!

Again, use the web as your resource to find healthy meatless recipes! I love cooking with lentils, and they’re really versatile with all sorts of spice combinations. Garbanzo beans are another healthy option! (Your wallet will thank you for Meatless Monday, too!)

What are some of your favorite meatless recipes? Here’s one I’m going to toss together later today: cooked spelt berries, garbanzo beans, chopped tomatoes, chopped cuke, lemon juice, olive oil, mint, goat cheese for a salad. (You can sub bulgur or another grain…)

Happy Sunday, friends! I hope all is well in your world. This week, Mr. You Can Get Fit and I will be celebrating ten years of marriage! He is still my very best friend. 🙂

This Sunday’s list is healthy-habit themed, as are the blogs the posts come from. I recommend perusing their other posts, as well! Anyway, here’s this week’s list of health-related posts:

Do you have trouble motivating yourself to exercise on a daily basis? Gabriela from Une Vie Saine addressed this very topic, and you can read all about it here on her blog. Useful comments from readers as well, and cute kitty picture!

Katy’s tips for a healthy lifestyle at A Healthy Shot of Life. A very realistic list!

Corey at the Runner’s Cookie, who is studying sports psychology, has written this post about self-talk, and how exchanging the negative for the positive can affect not only our outlook but also our performance. Great stuff!

The benefits of breakfast as well as some ideas for nutrient-dense, lower-calorie breakfasts from Tessa at Amazing Asset. She and I have a similar history: once we learned the calorie counts of our normal foods, we cut back (good), but then, we started cutting back too much. It took me almost ten years to find my healthy balance, again.

Blah–here in Seattle, we’ve barely had a few signs of spring, and it’s back in the 40’s and downpouring again. But we’ve had a few days (few being the operative word!!) of sun and 50’s, so I truly believe that spring is coming! Maybe! Maybe? (I know that those of you in Florida are probably hating me right now! 😉

Whatever your weather… make the best of it! See you soon!

Typically, I don’t post on Thursdays. But I saw this infographic today, and just had to share… more reasons to get our bodies moving!!

Sitting is Killing You
Via: Medical Billing And Coding


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