So you are trying to get healthy, eat more veggies and exercise often. First, kuddos to you for taking the step to put your health in top priority. There are a few things you need to know when it comes to the food that is out there and what may seem like a healthier choice, but could ultimately be putting you off your goals just because it is advertised healthy. Many of the pre-packaged goods that are labeled whole grain, low-fat or healthy on the front, are usually full of lots of extras that are not healthy for us. Sodium is one of the biggest culprits. According to the American Heart Association, the average American eats 3,400 mg of sodium per day. High levels of sodium can lead to high blood pressure, heart disease and stroke. The daily recommendation of sodium is no more than 2,300 mgs per day, ideally 1,500 mgs. Our bodies need a balance of salt and water to work properly, any excess amount will throw the balance off. Some high sodium foods to avoid include:

-Pre-packaged snack items

-Breads, rolls

-Condiments and dressings

-Hot dogs, turkey dogs, meat sticks

-Bagged chips and pretzels

-Adding salt to cooked meats

-Deli meats, bacon

– Cereals

Be sure to check the labels on the things you buy before you consume them. Just because it may be labeled less fat, or lower sodium, does not mean that it is a good option.

Stick with foods that are whole and what you find on the outside perimeter of your grocery store. The lean meats like boneless, skinless chicken breast, lean beef, lean turkey and fresh fish and beans are all good options. Try making your own seasonings and not including salt or the salt-free seasonings like Mrs. Dash. Fill up on fibrous vegetables like broccoli, kale, brussel sprouts,  and spinach, just to name a few. Don’t forget about fruit too. Fruits and vegetables offer a multitude of health benefits from the micronutrients they provide.

Reference:

Shaking the Salt Habit to Lower High Blood Pressure. (n.d.). Retrieved March 15, 2017, from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Shaking-the-Salt-Habit_UCM_303241_Article.jsp#.WMmKofkrKM8

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We have all heard that it takes at 21 days to make something a habit. Now this habit can be good or bad, depending on the outcome. If you are getting back into a workout routine and it’s been awhile, here are some things to remember:

1). It’s not always going to be easy

There will be days that you want to throw in the towel. Those are the days to push forward and make it count. The tougher days are what make all of the hard work you put in worth more than any money can buy. You will thank yourself later and feel amazing.

2). Get up earlier.

Start your day an extra 30 minutes than you normally would. The extra time is good for a guided meditation, setting the schedule for the day and organizing your meals.

3). Meal prep

Prepare your meals ahead of time. If your meals are already done and ready to eat, you will be much less tempted to eat something that is unhealthy just for convenience.

4) Get moving

Just move, no matter what type of exercise you choose to do to get you back on the exercise horse, just get moving. Don’t wait for next week or for the weather to improve. Start with a brisk walk, go to a class with a friend, or even do it at home. Just get moving for at least 30 minutes a day.

5) Be thankful

Start your day with gratitude. Be thankful for all the wonderful things you do have in your life. Your outlook will change and you will feel better about why you do what you do.

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The idea is to eat your protein, carbohydrates and fats with whole, nutritious foods including lean meats, vegetables, fruits and healthy fats rich in Omega-3s. Sometimes we may not always have enough time to eat a complete meal, so instead of skipping out on that meal all together, try these options to keep you from making poor food choices later.

Rise Bar

These simple and nutritious bars come in six different flavors including Chocolatey Almond, Snickerdoodle, and Lemon Cashew. Each have between 15 and 20 grams of high quality protein including whey protein isolate and pea protein. The ingredients you can pronounce taste great and keep your blood sugar in check avoiding the dips in energy later on. Check them out at the link below. Whole Foods sells this bar.

https://risebar.com/#

Oatmega

Not only are these bars yummy, but also provide help to fight childhood hunger. Oatmega bars come in a variety of flavors from Chocolate Peanut Crisp, Vanilla Almond Crunch, and Blueberry Crisp, just to name a few. They contain higher amounts of fiber than some of the other bars out there, which will keep you fuller longer. They are made with non-GMO ingredients and contain whey from grass-fed cattle. The best part is, part of the proceeds from purchasing this bar go to help fight childhood hunger through No Kid Hungry. You can purchase the Oatmega bars at Target and learn more about the No Kid Hungry initiative at the links below.

http://www.nokidhungry.org

http://www.oatmega.com/

Rx Bar

Rx Bar’s contain a limited amount of ingredients all printed on the front of the bar. They are sweetened with dates, which are lower on the glycemic index than cane sugar and high in fiber. Rx Bar’s contain 6 grams of healthy fiber and 12 grams of protein from egg whites. They come in flavors including Chocolate Sea Salt, Blueberry, Peanut Butter and Coffee Chocolate. Rx Bars can be purchased at Whole Foods.

https://www.rxbar.com/

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So many of us spend long hours at computer screens or desk chairs and wind up feeling it for days or even weeks. Back, neck and shoulder pain are results of this overuse and can lead to further imbalances in the body. There are a few easy and quick exercises that you can do throughout the day to help ease the discomfort and correct your trouble spots.

Band Back Fly

Standing with your feet about hip width apart, bend at the hips so that you are at a 90 degree angle. Using an elastic band, grab the band with one hand on either end with slight resistance, pull in your core, and pull your arms out to the sides, not locking at your elbows. Hold the position for 2 seconds and slowly lower to start. Repeat this for up to 10 repetitions.

Prone Superman

Laying on your belly, start by placing your hands palms facing down against your forehead. Lift your head and hands up so that your elbows are facing out, making sure your shoulders are not rounded forward but rather rather down and back. Hold this position for 2 seconds before returning to your starting position. Repeat this for up to 10 repetitions.

Seated Clamshell

The gluteus medius and minimus are often neglected and can be the cause of low back and hip pain. Try this exercise seated at the office or try standing for an added challenge and to incorporate more muscle groups into the exercise. Start seated with both feet on the floor, back straight and sitting tall. Lift your right foot off the floor with the knee bent, rotating out from your right knee, creating a 90 degree angle from your right knee. Return to start. Complete the same movement on the other side. Do 10 on each side, repeat throughout the day.

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Check out all the gear that’s available. Click the link below to check it out.

http://www.logosoftwear.com/shops/thepurposefitness/?edit=1&shop_create_success=1

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Who doesn’t love a fast and healthy snack. You know that time of day between lunch and dinner when you are hungry but you don’t want to move away from your healthy eating and indulge. Check out this fast and delicious option. Recipe from therecipecritic.com.

Honey Lime Quinoa Fruit Salad

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Now that Winter is in full swing, the cold brings on a whole host of reasons to be smart about your health. When it’s cold we tend to eat more. I like to think of it as prepping our bodies like the bears do when they hibernate. Only we don’t get to sleep for an endless amount of days with no activity. We are busier than ever and more stressed during the holiday months, turning to sugar or high carbohydrate foods to trick our brains that we are not so stressed. High amounts of sugar decrease the attack mode our immune system uses to go after the bacteria we don’t want. Instead, antioxidant rich and vitamin-rich foods like fruits and vegetables can help our immune system when it is working overtime. Try foods high in zinc to combat colds, like spinach, beans, flaxseeds and pumpkin seeds. Check out this healthy recipe, credited to hipfoodie mom. These are delicious!

http://hipfoodiemom.com/2015/05/08/skinny-banana-oat-flaxseed-cookies-for-brunchweek/

Sleep is also highly mistreated. We need sleep to help our system run smoothly and to keep up with all we have to get done during the very busy day. Don’t skip on sleep. Your body will thank you.

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Everyone can benefit from improvement. This book can apply to everyone, all walks of life, all ages. Reading is something I do a lot of and know the invaluable knowledge, and life-changing opportunity that this knowledge can bring. We are forever changing and growing. Check this book out, I promise you, you won’t be sorry. Click the amazon icon below to check it out.

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Jump starting an exercise routine

The holidays are upon us. Everyone is stressed, busy, tired and probably not in the mood to exercise. As the days grow shorter and the weather colder, the motivation to get out and do something is lacking. It doesn’t have to be a chore to exercise. As far as priorities go, exercise probable sits at around #10. It makes sense, we are busier, have deadlines to meet, meetings to attend, people to take care of, running around to complete, the list goes on. On the bright side, exercise, even 20 minutes per day has been proven to increase energy, improve your mood and lower stress. We all know that exercise is good for not only your physical and mental health but can also help you to see things in life a little differently. What do I mean exactly, well, you have to push yourself to get started on this routine, especially if it has been awhile, it will be tough in the beginning. The push you give yourself will result in a feeling of accomplishment at the end of those 20 minutes. Little by little, the push to get in a workout won’t be a chore anymore and will be a habit. You will have seen all the positive changes that quick workout from day 1 has brought you. So grab a buddy, or sibling or partner and get to it. You will be glad that you did. There will always be time to catch up on your Netflix, but then again, when you get moving, you won’t even miss it.

*Check out all the upcoming videos here and on my Facebook page for quick, fat-burning workouts that will leave you wanting more. If you have injuries or current medical conditions, please consult your physician before engaging in any exercise routine. Questions or for exercise modifications, email me: thepurposefitness@gmail.com

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