Fitness Health Womens
 This fantastic $39 book really can turn your life around. Not only is there a ton of motivational info in here but also at it's core is great diet and exercise advice that will take you from Flab to Fab in no time at all. Written by a Natural Bodybilding Champion. |
Fitness Health Womens Article
1. "Add lettuce, tomato, onion, and cucumber to sandwiches"
2. "Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet"
3. Ask a friend to exercise with you
4. "Ask for more vegetable toppings (like mushrooms, peppers, and onions and less cheese on your pizza"
5. Ask for salad dressing on the side
6. "At sandwich shops, ask for leaner cuts and smaller amounts of roast beef, turkey, or ham; extra lettuce and tomato; and whole-wheat, oatmeal, or rye bread"
7. Bake or broil fish
8. "Be active--Walk the dog, don't just watch the dog walk"
9. "Before going back for seconds, wait 10 or 15 minutes You might not want seconds after all"
10. Bicycle to the store instead of driving
11. Bike to the barbershop or beauty salon instead of driving
12. "Broil, grill, roast, or poach meal, poultry or fish instead of frying"
13. "Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without"
14. Choose activities you enjoy & you'll be more likely to stick with them
15. Choose an activity that fits into your daily life
16. "Choose low - or reduced sodium, or no-salt-added versions of foods and condiments when available"
17. "Consume alcoholic beverages in moderation, if at all"
18. Do sit-ups in front of the TV
19. Don?t sugarcoat it Choose foods and beverages that do not have sugar and caloric sweeteners as one of the first ingredients
20. Don't eat late at night
21. Don't skip breakfast
22. Don't skip meals
23. Don't take seconds
24. Drink diet soda
25. Drink lots of water
26. Drink water before a meal
27. Drink water or club soda?zest it up with a wedge of lemon or lime
28. Eat before grocery shopping
29. Eat half your dessert
30. Eat leaner red meat & poultry
31. Eat more celery sticks
32. Eat off smaller plates
33. Eat sweet foods in small amounts
34. Enjoy pinto or kidney beans on a salad or a hearty split pea or lentil soup for extra protein and fiber
35. "Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures"
36. Exercise with a video if the weather is bad
37. Explore new physical activities
38. Focus on fruits Bag some fruit for your morning commute Toss in an apple to munch with lunch and some raisins to satisfy you at snack time
39. Get a dog and walk it
40. Get a whole grain head start with oatmeal or whole grain cereal in the morning
41. Get off a stop early & walk
42. "Get your calcium-rich foods Use fat-free or low-fat milk instead of water when you make oatmeal, hot cereals, or condensed cream soups, such as cream of tomato"
43. Go for a half-hour walk instead of watching TV 44. "Go lean with protein Eat lean or low fat meat, chicken, turkey, and fish Try dry beans and peas as your lean protein"
45. Grill fruits or vegetables
46. "Grill vegetable kabobs as part of a barbecue meal Try tomatoes, green peppers, and onions"
47. "Grill, steam or bake instead of frying"
48. "Have fruit for dessert, such as baked apples, pears, or a fruit salad"
49. "If main dishes are too big, choose an appetizer or a side dish instead"
50. "If you find it difficult to be active after work, try it before work"
51. "Keep a bowl of cut-up vegetables in the refrigerator for snacks Carrot and celery sticks are traditional, but consider broccoli, cucumbers, or pepper strips"
52. Keep a pair of comfortable walking or running shoes in your car and office
53. Know your fats Use some vegetable oil instead of butter for cooking and baking
54. "Look for fruit without added sugar or syrups and vegetables without added salt, butter, or cream sauces"
55. "Lower the sodium Rinse canned foods, such as tuna and canned beans, to remove some of the sodium"
56. Make a Saturday morning walk a group habit
57. Make half your grains whole. Make your sandwich on 100% whole wheat or oatmeal bread or snack on whole grain crackers
58. Make time in your day for physical activity
59. Make up a batch of brownies with applesauce instead of oil or shortening
60. Microwave a sweet potato for a delicious side dish
61. "More carrots, less cake"
62. "Never be fruitless! Stock up on peaches, pears, and apricots canned in fruit juice or frozen so they?re always on hand"
63. Order your latte or hot chocolate with fat-free (skim milk
64. Park farther from destination and walk
65. "Plan some meals around a vegetable main dish, such as a stir-fry or soup Then add other foods to complement it"
66. Play with your kids 30 minutes a day
67. Replace Sunday drive with Sunday walk
68. Share an entree with a friend
69. Skate to work instead of driving
70. Snack on fruits and vegetables
71. Snack on low-fat or fat-free yogurt Try it as a dip for fruits and veggies and a topper for baked potatoes
72. Stay active in winter Play with your kids
73. Stock up on frozen vegetables for quick and easy cooking in the microwave
74. Stretch before bed to give you more energy when you wake
75. Swap your usual sandwich side for crunchy broccoli florettes or red pepper strips
76. Swim with your kids
77. Take a walk or do desk exercises instead of a cigarette or coffee break
78. Take family walk after dinner
79. Take small trips on foot to get your body moving
80. Take your dog on longer walks
81. "The smaller your plate, the smaller your portion Eat your meals at home on a smaller plate"
82. Top your favorite cereal with apples or bananas
83. Toss salad with salad olive oil and flavored vinegar
84. Trim visible fat from meat and remove skin from poultry
85. Try a green salad instead of fries
86. Try a main dish salad for lunch Go light on the salad dressing
87. "Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?"
88. Try brown rice or whole-wheat pasta
89. Try eating at least 2 vegetables with dinner
90. "Try fast food options such as smaller burgers, grilled chicken sandwiches or salads with low-calorie dressings, cups or bags of fresh fruit, low-fat milk,
100% fruit juice and bottled water" 91. Try thin slices of avocado on a sandwich or sprinkle some nuts on a salad 92. "Try your burger with just lettuce, tomato, and onion" 93. Use fat free milk over whole milk 94. Use spices instead of salt Start by cutting salt in half 95. "Use whole grains in mixed dishes such as barley in vegetable soups or stews, bulgur in casseroles, or brown rice in stir fries" 96. "Vary your activities, for interest and to broaden the range of benefits" 97. "Vary your veggies ? it?s easy to go dark green Add frozen chopped spinach, collard greens, or turnip greens into a pot of soup" 98. Walk briskly in the mall 99. Walk during lunch hour 100. Walk instead of driving whenever you can 101. Walk instead of sitting around 102. Walk kids to school 103. Walk the beach instead of sunbathing 104. Walk to a co-worker's desk instead of emailing or calling them 105. Walk to work 106. Walk to your place of worship instead of driving 107. "When eating out, choose a small or medium portion" 108. "When walking, go up the hills instead of around them" 109. "You can break up your physical activity into 10-15 minute sessions throughout the day?it?s the daily total that matters Aim for at least 30 minutes for adults, 60 minutes for children"
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