March 21
Health and Diet
Restaurants generally use unhealthy trans fat to fry foods. Trans fat, or hydrogenated fat, contributes to high cholesterol and increases your risk for heart disease. Be a proactive consumer by ordering your food grilled, baked, broiled, or stir-fried. Don’t snack on chips and bread. Or you’ll end up spending all your calories before your entrée even arrives.
Fitness
Update your video library. If your workout videos are more than 10 years old it may be time to treat yourself to some new ones. Some older exercises are found to be too strenuous on the lower back or may have you using light weights with high repetitions which is not the best use of your time. One way to tell if your toning video is outdated is to see if they are using more than 20 repetitions per exercise. At that point you are no longer strength training.
March 20
Health and Diet
Research shows that high blood pressure, stroke, heart disease, kidney disease and some forms of cancer are all linked to a high sodium diet. Did you know that a high sodium diet may also contribute to osteoporosis? To limit sodium, avoid fast food and canned foods, and use spices and flavors instead of salt.
Fitness
Training for a marathon? Strength training is very beneficial to endurance athletes. If you look at today’s Olympic marathoners compared to those 20 and 30 years ago, you will notice today’s runners are much more muscular. Strength training should be done in cycles with the heaviest resistance training coming after the marathon season and then tapering off as the season approaches.
March 19
Health and Diet
If you’re feeling stressed this week, make a point of lightening your load of social engagements. If you’re playing host, let others help. Make it a potluck dinner, and enjoy everyone’s participation. You’ll have an interesting menu without having to take full responsibility for shopping, cooking and cleaning. Another valuable tip: use paper plates and make clean-up a group effort.
Fitness
It’s not just for wimps. Forget the idea that stretching is just for elderly, injured or unconditioned people. Many Olympic and professional athletes rely on flexibility training for peak performance. Being flexible reduces your chances of injury and promotes good posture.
March 18
Health and Diet
Think color!
Eat a rainbow of nutrients. Red, orange, deep yellow, and dark green leafy veggies and or fruits are great sources of carotenoids. These mighty plant pigments function as antioxidants, protecting your body against some forms of disease. Choose spinach, red bell pepper, okra, leafy greens like kale, collard greens, and romaine lettuce, apricots, cantaloupes, mangos, and sweet potatoes.
Fitness
Optimize your workout time. Get more results in less time by working the upper and lower body concurrently or by combining mind and body exercises. You can also try interval training to crank up the intensity. Remember that time and intensity are inversely proportional. If necessary multitask by catching up on reading while doing your cardio.
March 17
Health and Diet
Trans fat, or hydrogenated fat, contribute to high cholesterol. Trans fat, which is found in margarine and shortening, is formed when liquid oil is made solid at room temperature. Replace these unhealthy fats with moderate amounts of monounsaturated fats such as olive oil, canola oil and peanut oil.
Fitness
Get creative. Just like your cardio and strength exercises, varying your flexibility training can help you stick with it. You can use towels, resistance balls and other accessories to add diversity and effectiveness to your stretching. If you need ideas for stretches, check out the stretches on the eDiets fitness program or consider a video available through the eDiets company store.
March 16
Health and Diet
Black and green teas contain antioxidants that may prevent carcinogen development in the body. Research shows that tea drinkers may have lower blood pressure, lower cholesterol, and lower heart disease rates. All tea contains caffeine, but green tea has less caffeine than black tea. Both teas have less caffeine than coffee.
Fitness
Have a plan. Know what days, times and activities, you will be performing at least one week in advance; one month would be even better. Have the proper clothing and equipment ready. Do not let any obstacles interfere with your plan. Write your exercise sessions in your appointment book weeks ahead of time. Commit to your plan and remind yourself that you deserve to take the time for you.
March 15
Health and Diet
Go fish!
Tuna, salmon, haddock, and sardines contain unsaturated omega-3 fatty acids, which can only be obtained from food. Omega-3 fatty acids may lower the risk of heart disease and reduce inflammation from rheumatoid arthritis. You can also find omega-3 fatty acids in spinach, broccoli, canola, walnut, or flaxseed oil.
Fitness
Exercise with a friend or spouse. Your chances of sticking with your program double when you have a partner. Find someone who is reliable and at the same fitness level or a little higher. You will be pleasantly surprised at how supporting each other will inspire you to accomplish more than you ever thought possible.