Array ( )

5 South Beach Diet Phase 1 Food Hacks

If you’ve been around the health and fitness portion of Happy Wives Club, you may have noticed that I usually write all of the posts. I’ve been assigned as the resident “expert” for lack of a better term.

This week I was happy to hear about a post from one of our contributors, Maggie Reyes.  She’s been on a mission to lose weight WITH her husband.  When I heard about this I got super excited. I LOVE when a husband and wife are on a joint mission to get healthy. 

One of the most popular diets around is called the South Beach Diet. It has different phases to it.  I’m not going to go through the diet with you step-by-step.  Just know that if you are on it you’ll say goodbye to a lot of carbs (like potatoes, fruit, bread, rice, pasta, etc for a couple weeks). 

Maggie has some food hacks that will help you out if you are in Phase 1 of the South Beach Diet!

Make it a Healthy Day!

Annett Davis (HWC Health/Fitness Contributor) 

5 South Beach Diet Phase 1 Food Hacks!

The hubby and I are losing weight together.  When we analyzed all the things we could eat during the South Beach Diet phase 1, we realized we would have to get creative to stick to the eating plan.

This is where food hacking comes in. Basically you can tweak recipes changing ingredients or otherwise altering a traditionally made item to suit your needs, tastes or budget.

With a little creativity, we have found ways to eat some of the things we love within the strict parameters of the diet’s instructions.

Here are 5 of our favorite “hacks.”

Breakfast Yogurt – 1/2 cup of Greek yogurt, 1 heaping tablespoon of your favorite sugar free jam, 2 Splendas.

You cannot have fruit during phase 1, but you *can* have sugar free jams and jellies. Mixed in with Greek yogurt, they add flavor and sweetness and make this an easy addition to the breakfast rotation.

Chili with Mushroom – The hubby looooves chili, but he usually eats it with rice, so he had to find a substitute. He experimented with mushrooms as they are light in flavor and typically take on the savory flavors they are cooked into.

He followed the standard chili recipe on the back of McCormack Chili and just substituted mushrooms for rice. This one is definitely for the bolder experimenters, but for us, it worked as a great substitute.

The next 3 tips are all about the satisfying the Sweet Tooth.

Snickers Hack – Hershey’s Sugar Free, Caramel Filled Chocolate (1 piece) + approximately 5 to 10 peanuts. It may not be Snickers, but it really satisfies.

Almond Joy Hack – Russell Stover’s Sugar Free Coconut filled chocolate + 3 almonds.

Imaginary Ice Cream – you really can’t have ice cream during phase 1, but you can have sugar free fudgsicles. Take the fudgiscle, put it in a large cup and remove it from the stick with a knife. Put it in the microwave for 10 seconds, then add a nut of your choice (pecans and almond shavings work really well for this). Voila! Imaginary Ice Cream!

There you have it, 5 creative additions to South Beach Diet Phase 1.

Have you ever done the South Beach Diet?  Do you have any favorite food hacks to add to the list?

 

5 Ways to Save on Organic Food

I’m sure it’s a no brainer, but I’m going to say it anyway, it just makes sense to buy organic food. 

Now, I’m not saying this to start a controversy, I know that it may be okay to buy certain foods that aren’t labeled “organic”. 

I just believe that if you can buy something that has no chemicals, hasn’t been made or altered to some weird state in a lab tested on animals, that it’s probably better for you than something that has gone through all of that.

Just sayin’. 

With that said, I also understand that the price of organics can be quite high.  With the cost of living rising faster than our paychecks, I know I’m always looking for a way to feed my family food that will prolong their lives and make them feel great at a more affordable price.

5 Ways to Save on Organic Food

1.  Check the Sales Ads!  I know it’s not a new idea, but sometimes you can find amazing deals on organic food right in your local grocery store.  Once my local store had conventional blueberries on sale 2/$5 and the organic ones were the same price.

A couple times a month I find the 5lb bag of organic carrots are cheaper than the conventional ones at my market. I love it when that happens! 

Always check the sales paper, and do not be afraid of walking by the organic produce aisle, you may be surprised.  I always find 1-2 items cheaper than the conventionally grown. That’s better than nothing.

2.  Use Coupons!  Yes, coupons for organic foods do exist! Check Mambo Sprouts coupons for deals on organic products at Whole Foods, Ralphs, Sprouts, and more.  Find coupons at some of your other local health stores (even Trader Joe’s and Whole Foods) over at MoneySavingMom.com.

3.  Shop Local!  From time to time you can find great deals at your local farmer’s market on organic food.  Make sure that it’s organic! Just because food is at a farmers market doesn’t mean it’s organic.  Find your local farmer’s market here.  (This makes an excellent date with your hubby by the way.)

Shopping at your local CSA (community supported agriculture- it’s like a farm share program) is a good idea.  Or shopping at small independent natural stores, local farms or stands, or food co-ops.  Check out LocalHarvest.org to find your nearest organic suppliers. 

4.  Visit Organic Product Websites!  Organic companies want you to buy their products!  Many of them offer coupons.  I’ve even gotten products free! Some companies have you like their Facebook page, or ask for your email address, others have coupons free for the taking on their website. Check here for a list of companies that offer coupons for their natural and organic products.

5.  Check the Dollar Store!  This is my favorite tip by far.  Last year I was going through my local 99 cent store and found some organic veggies! It was the same box of organic lettuce in a box with the roots still attached that I had bought the week before, for about $2.50, at my big chain grocery store. But of course here it was, just 99 cents!!!  Every time I go back I find more and more organic veggies and canned foods like beans, soup, broth, etc. 

Question: How do you save on your organic food?

Have a healthy day,

Annett

 

 

 

 

 

 

 

5 Things To Do With Your Leftover Halloween Candy

Every year people everywhere face the same major issue.  What to do with their leftover Halloween candy!

I know it may not sound like a big deal, but when you are on a mission to be healthy and lose some unwanted weight, it’s an important problem that must be solved.

Not only is it at home leftover from the trick-or-treaters who didn’t clean you out, your co-workers, or your husbands co-workers, unload their stash at work. 

It seems like post-Halloween, everywhere you turn there’s a huge candy bowl staring you in the face daring you not to take a piece.  Giving in to its taunts is usually what ends up happening.

Tonight I will walk the streets with my kids, and we will come home with a pile as high as Mt. Everest I’m sure. Full sized, bite sized, mini-bars full of sugar, fat, and chocolate (which I can’t resist).

How do you survive the loads of candy all around you? Especially in your home?

One year I polled the readers of my blog and came up with some of their favorite things to do with their leftover Halloween candy. 

I’m not one to keep a good thing to myself, so I thought I’d share my top 5 with you! For the rest of this awesome list of mind blowing ideas, head on over to Fit Moms Fit Kids Club for more things to do with your leftover Halloween candy.

 

What to Do With Your Leftover Halloween Candy

5.  Craft it!  I love crafty things.  One family tradition we have is making our own Gingerbread houses each year.  I like to save some of the small leftover Halloween candy for decorating them. Not only does it save you money, but you’ll save some calories because you won’t be eating it.

4.  Study It!  Being a homeschooling mom of 2, I know how to make EVERYTHING into a learning experience. From ants, to wood, to the air we breath, you can learn something from it.  So take your leftover Halloween candy and do some cool science experiments out of it. You can learn about density, acid, oil, and other cool things from candy. 

Here’s a few to get your started. Don’t have kids? Borrow your neighbors, best friends, or go to a shelter and share the experience with the homeless kids there.

3.  Send it!  Check to see if your local dentist participates in a Halloween candy buy back program.  You bring your candy to the dentist office and they “buy back” your candy from you with either money, gift cards, services, or prizes.  After they collect all the candy they send it to the troops! What a great exchange, and our service men and women love it!

2.  Gift it!  Let everyone in your family take a small plastic sandwich sized bag worth of candy out of the mega pile. Then take a family trip to your local homeless shelter and give the rest of your stash to the men, women, and children staying there. Not only will this be a great experience for your family and lesson in giving, but you will put a huge smile on everyone’s faces.

1.  Switch it!  One of my favorite ideas was one called “The Switch Witch”.  Again, everyone picks our their favorite candy, but the rest they will hang in their bags on their bedroom door.  At night when they are asleep, the “Switch Witch” comes and takes the candy away, and leaves them one of their favorite toys. 

One year, my friend Sarah left a note from the Switch Witch along with a bag of candy.  The note asked the kids to help her out – because she is so busy – instructing the kids to take the candy to the homeless shelter. What a great idea!

Of course, most of our favorite things to do with our Halloween candy is to Eat It, but hopefully with this list of alternatives, and more here, you will stay the course and decide to choose to make the healthy choice instead.

Make it a Healthy day-

Annett

 

Fall 10-Minute Express Workout

This summer I was asked to write a 10-minute express workout for all the busy wives here at HWC. 

I decided to go ahead and do it again.  I’m sure life hasn’t slowed down for most of you, and if you are like me, it’s probably even more hectic. 

Don’t let the lack of time or money stop you from moving your body and getting healthy.

It’s time to stop the excuses and start working out.

In this 10-minute express workout I have included all of your major muscle groups. It even has a little cardio so that you have a complete workout.

This is not designed to be done daily, save it for the days that you are in a pinch. 

Feel free to do this one day, and another day you can workout using the express workout that I shared this summer here.

If you have bands and a stability ball another great short workout can be found here.

One last note before giving you the workout plan, this is an intermediate workout, so if you need to modify it, please do. Don’t be a hero.  Always check with your physician before starting any new routines. If you have pain or feel weird stop immediately.

Fall 10-Minute Express Workout

Equipment: None required, but if you have a workout mat your knees and hands may thank you.

1 minute Cross Feet Jumping Jacks

15 seconds rest

1 minute push ups

15 seconds rest

30 seconds right leg lunges

30 seconds left leg lunges

15 seconds rest

1 minute burpees

15 seconds rest

(smile you are halfway through)

1 minute wide arm push-ups

15 seconds rest

1 minute of alternating single leg wall sits (switch legs every 10 seconds)

15 seconds rest

1 minute cross hops (jump forward, backward, then side to side and repeat. Don’t jump high stay low to the ground. Speed is the goal not height.)

30 seconds side plank left side

30 second side plank right side

TIME!

After you workout be kind to your body and stretch it out gently.

For demonstrations of these exercises you can go to Youtube.com OR check my blog FitMomsFitKidsClub.com in the next week or so, I will have a video demonstrating the exercises.

Question:  Do you like these short workout routines? Let me know, I’d love to make more for you.

How to Pack 8 Healthy Travel Snacks

Being a professional athlete I have had the opportunity to travel the world. Airports were my second home. 

Lately, air travel has slowed down for me, but I still ride all over town in my car. 

One thing that used to bug me was when I was finally ready to partake in my snack, it would be crushed or broken into a million pieces. 

There’s nothing worse than a $3 protein bar, or beautiful juicy berries that have been smashed and flattened like a pancake!

Being the problem solver that I am, I had to figure out a solution. Here’s what I did.  You know the plastic reusable sandwich boxes you can get pretty much anywhere? (I get mine from a dollar store.)

They aren’t just for sandwiches you know.  I use them to keep safe my grapes, energy bars, pretzels, or anything else that normally gets broken up or destroyed in my purse or bag.

I love peanut butter pretzels and whenever I’d go from point A to point B, they would always be cracked open with the peanut butter oozing out. Not anymore!

Containers are so cheap to come by now days, it’s worth it to get an entire set of different sized boxes to keep your snacks travel-safe.

If you are trying to help your husband lose a few inches, you can pack these healthy travel snacks for him when he goes out of town or to work. And the best part is, they’ll arrive to his work desk or on the airplane in tact. He’ll love it!

8 Healthy Travel Snacks

• Popcorn
• Muffins (Use a larger plastic container for these, round bowls work well.)
• Peanut Butter Filled Pretzels
• Apples with Nut Butter
• Homemade Energy Bars (your husband will love these)
• Crackers and Cheese (no more broken crackers!!)
• Roasted Coconut Sweet Potatoes (yes I take these to-go for a snack)
• Fresh Mixed Berries

These snacks are perfect to put in plastic or glass containers with lids.  You won’t have to worry about crushed snacks again! Can I get an Amen?

QUESTION:  What are some of your favorite on the go travel snacks?  How do you travel with them?

 

 

 

How and Why to Give a Self-Breast Exam

It’s that time of year again.  Everywhere you look women (and now men) are wearing pink! 

Even the athletes, referees, and coaches in the NFL (National Football League) can be spotted sporing pink socks, gloves, and even shoes.

This color has become synonymous with Breast Cancer Awareness month which happens every October. 

Though heart disease is the number one killer of women in America (exceeding the next 7 causes of death combined), breast cancer is not to be taken lightly as 232,000 new cases will be diagnosed this year.

A few years ago, I had a scare after having a routine breast exam at my physician’s office. This scare led to my first mammogram at 36, and a couple of ultrasounds to boot. 

Thankfully, it was determined that there was nothing to worry about, but being a worrier, I’m not sure that is possible. 

Through this experience I’ve learned the importance of self-breast exams. Forty percent of diagnosed breast cancers are detected by women like you and I who find a lump themselves at home. This is why regular self-breast exams are imperative.

Mammograms can detect cancer before you are able to feel a lump, but it’s important to know what your breasts feel and look like, so you notice changes between scheduled mammograms.

Women should have a mammogram annually starting at age 40 (and before if breast cancer runs in your family).  Talk with your doctor about what is best for you, as some doctors recommend every other year.

How to do a Self-Breast Exam

1.  Shower Check:  While in the shower use the pads of your fingers to move in a circular pattern from the inside of your breast all the way to your armpit.  You will be feeling for anything abnormal, like lumps, hardening, or thickening.  Checking at the same time each month (like after your period)  is a great idea because your breast changes during different times of the month.  If you find something abnormal contact your doctor.

2.  Mirror Check:  Take a peek while in front of a mirror with arms down, then with arms raised, and again with your hands placed on your hips.  Look for swelling, dimpling of the skin, puckering, changes in color, changes in your nipple (inverted or changed positions), bulging of skin, and any distortion.  *Your breasts will not look exactly alike, most women’s are different. You will be looking for changes on one particular side at a time.

3.  Lie Down Check:   Lie down on a bed placing a pillow under your left shoulder, and placing your left hand behind your head. When you are in this position your breast tissues have a chance to spread apart evenly.  With your right hand, using the pads of your fingers (keep fingers flat and pressed together) use a light, medium, and firm pressure moving in a circular pattern (about the size of a quarter) around your entire breast to your armpit. You will go over your breast top to bottom, side to side, from your neck to your tummy, and armpit to your cleavage. Following this pattern will assure you don’t miss a spot.

Again, you will feel for lumps and abnormalities.  Gently squeeze nipple checking for discharge (watery, milky, or blood) and lumps. 

Repeat on right side. If you notice any changes or anything abnormal contact your health provider right away so they can give you a thorough checkup.

Best Practices

1.  Know your history.  Speak with both sided of your family about breast cancer running in your family.

2. Check Yourself. Know what’s normal for you and what is not. (Your husband may want to get in on the breast check exam for you too.). Set an alarm monthly or mark it on your calendar to remind you to self-check.

3.  Get Examined By A Professional. Starting at 20, get checked at least every 3 years.  Schedule a mammogram every year starting at age 40.

4.  Make Healthy Choices.  Those who are overweight, eat fatty diets, and don’t exercise much are at higher risk for getting breast cancer. Limiting alcohol consumption and not smoking are some ways to reduce your risk.  Finally, those who breastfeed have a greater chance of preventing breast cancer.

I hope these tips help you, and encourage you to take your health into your own hands (pun intended).  Remember self-checks are important, and routine visits to your doctor are as well.

Be well and check your “girls” out monthly-

Annett

 

 

 

Get Pampered for Your Health…Learn the Benefits of Massage

One of my greatest pleasures in life is getting a two-hour massage.  I know, that’s a bit longer than the norm, but it’s a treat.  Not only is massage a great way to relax, it’s good for your health in many ways.

No longer are massages limited to fancy upscale spas and hotels and expensive health clubs.  You can find massage therapy offered at hospitals, clinics, and more unexpected locations such as a car wash and airport.

If you have never tried a massage because you thought it was just a way rich people waste money to get pampered, think again.  Massage has many possible health benefits that I will explain here.

What is Massage?

In a typical massage a trained therapist will typically use her fingers and hands to manipulate your skin, pressing, rubbing, and even gently stretching your muscles, ligaments, and tendons.  There are variations of massage where a therapist may use their forearms, elbows, feet, and even small tools to dig deeper and get into tight spots.  Pressure ranges from light to deep pressure, or if you ask my husband it ranges to almost unbearable depending on the type (like Rolphing which even involves manipulating internal organs).

Types of Massage

Swedish Massage is the most popular type. It uses long strokes, kneading, a deep circular motion, as well as tapping through light to medium pressure. It helps to relieve stress, reduce pain, and promotes relaxation.

Deep Tissue Massage is my favorite. This style uses slow, deeper strokes to penetrate deep into muscles and connective tissue.  It targets knots and helps to release chronic muscle tension.

Trigger Point Massage concentrates on areas within muscle tissue/fibers that may cause pain to other parts of the body.  This massage helps alleviate the source of the pain through cycles of isolated pressure and release.

Prenatal Massage is specifically for pregnant women. Trained professionals know how to calm aching and stretching joints, and soothe the discomfort of a mother-to-be.

There are many other types of massage such as hot stone massage, Shiatsu, Thai Massage, Sports Massage, Reflexology, Aromatherapy Massage, Watsu.

Benefits of Massage

Studies show that massage is effective for reducing stress, muscle tension, and even pain.

Massage may help:

• Anxiety
• Boost Immunity
• Digestive Disorders
• Ease Cancer Treatment
• Enhance Post Surgery Rehab
• Headaches
• Improve Circulation
• Increase Flexibility
• Lower Blood Pressure
• Promote Sleep
• Reduce PMS Symptoms

Remember that massage is not an alternative to getting medical help but it can aid your regular treatments greatly.

Besides all of the health reasons, a great reason to have a massage is for connection.  The power of touch is amazing, especially inside a loving relationship.  A great way to boost your health and boost your relationship simultaneously is to have a hubby-wife massage night!

During a couples massage night you will reduce stress, help your mate’s overall health, increase intimacy, spend time together, practice communication skills and meet each others needs. It’s a perfect FREE date night idea if you take turns massaging each other.

Question: What type of massage is your favorite?

 

 

 

 

10 Great Healthy Snacks Under 200 calories

In my fitness accountability groups one thing I notice is that people do not know how to properly snack.  Either they eat horrible snacks, or they don’t snack at all during the day. It’s okay to snack, you just need to know how to do it properly.

Eating snacks daily is a good practice because it helps to keep you blood sugar regulated throughout the day.  It also helps us not to overeat at meal times, so that by the time dinner comes around we won’t feel as if we are starving. 

What usually sabotages our diets is not that we eat snacks, it’s usually that we eat the wrong snacks.  When we eat only a piece of fruit this can spike our insulin levels (which can be the culprit for us storing fat). Likewise, eating a candy bar can sabotage our diets. 

Every time you eat a snack (or any meal for that matter) make sure it has a balanced amount of carbs, protein, and fat.  You always want to include those 3 elements whenever you eat. In other words, don’t just eat a piece of fruit alone, pair it with nuts so that you have a healthy fat and  protein with the fruit.

10 Great Healthy Snack Ideas

1.  Nutty Apple Dip-  1 TBS nut butter of your choice, 1 TBS milk of your choice (cow’s, almond, etc), 1/2 scoop of your favorite vanilla protein powder.  Stir until a creamy consistency. Serve with a medium apple sliced.

2.  Hummus and Veggies-  1 cup mixed veggies (carrots, tomatoes, cucumber, red bell pepper slices, snap peas, etc) and 3 TBS prepared hummus.

3.  Smoked Salmon Rods-  1 1/2 TBS low-fat cream cheese spread onto smoked salmon.  Wrap this salmon around  3 whole wheat pretzel rods.  High in protein, and a good source of heart-healthy omega-3 fatty acids.

4.  Cinnamon Sweet Popcorn-  Using 1 TBS coconut oil in a hot pot pop 1/4 cup white popcorn kernels. Once popped sprinkle cinnamon and a 1 TBS coconut sugar on top. Being high in fiber this will keep you satisfied longer. Cinnamon adds a fat burning boost.  To balance this out eat a few almonds.

5.  Honey Sweet Greek Yogurt- 1 container of Fage Greek Total 2% yogurt and a drizzle of honey

6.  Cottage Cheese and Fruit-   1 cup of low-fat cottage cheese (I like small curds) and a small side of fruit.  The cottage cheese gives you a protein boost (and some fat) which keeps you satisfied longer like fiber does. And, the fruit gives you carbs. Berries are a great choice because they are slow-burning carbs.

7.  Fruit and Almonds-  14 almonds gives you about 100 calories worth of good fiber, protein, and fat.  Couple that with about 1/2 cup of strawberries, blackberries, or raspberries and you’ll have a great balanced snack.

8.  Cheese and Apples- 1 sting cheese and 1 medium apple.  You know what they say? “An apple a day keeps the doctor away.” 

9.  Baked Apple- Got a sweet tooth? This will satisfy it for under 200 calories! Bake your apple and sprinkle cinnamon on top to add nice flavor and that baked apple pie taste.  Make sure to add some chopped walnuts for the benefit of fat, protein, and healthy omega-3 fatty acids.

10.  Sweet Potato- Pop a small sweet potato in the oven or microwave until tender.  Mash a little OJ into it, and sprinkle in some chopped walnuts to balance it out.  Sweet potatoes are high in beta-carotene, and provide a good source of vitamin A and C. 

 

 

20 Ways to Sneak a Workout Into Your Busy Day

Being an Olympian people automatically think that I love to workout.  They also assume that I love to eat clean healthy food all of the time. If you were to bet that those things were true you’d absolutely lose your money.

The truth is, I workout because I know that in order to have a healthy lean body it is a requirement.  I’ll be turning 40 in a couple of weeks and one of my goals is to be in the best shape of my life in my 40′s.  If I am to reach my goal I must put in the work and effort to make this happen.

Fit bodies aren’t made by chance, they are made on purpose.  It’s a choice.  Just like choosing to be happy in your marriage and in your life is a choice.  It is also possible. Don’t ever forget that.

Being healthy and fit is possible for all of us, that means it’s possible for YOU too.

Since I don’t have endless hours in my day to exercise, I must do little things here and there on my busy days to get a workout in.  If you are too busy to stop for 25 minutes or more to exercise then this list is for you.

1.  Far Out-  When you are out and about, do not circle around looking for the nearest parking spot.  Drive towards the end of the row, you know where nobody parks their car.  Park far away and walk.

2.  Up and Down- Instead of using the elevator to go up to the third floor, take the stairs!  Heck, take them both ways, up and down.

3.  Push Ups-  If you are at home, make a game with yourself.  Every time you go upstairs for anything at all, as soon as you get to the top, drop down and do 10 pushups.

4.  Always Time to Squat-  This one is pretty funny, but yes I do this.  Whenever you go to the bathroom on those days that you can’t fit in a workout, instead of sitting on the toilet, squat. In fact, before you potty, do 10 squats in place, then tinkle. You’ll work your hamstrings, quads, and calf muscles.

5.  Walk Tall-  Whenever you walk anywhere stand tall with your belly button pulled in.  Pretend like there is a book on the top of your head that you must keep balanced.  Shoulders back, chest up, and you’ll be working more than you think by just walking from place to place.

6.  Dip, Dip, Dip-  During your day when you sit down (on a sturdy non-rolling chair), before starting your work or whatever you will be doing, do 5 quick dips.  You’ll be amazed at how many you’ll get in during the day.

7.  Raise Up-  Whenever you are in line at the market, post office, even waiting for the copy machine, you can do toe raises.  These will help to define your calves.  Sure you may look a little silly, but the next time you put on your heels your sexy calves will be winking at your hubby. 

8.  Just Flex-  Another thing you can do while waiting in line, or even while you are in the car driving, is to flex your abdominal muscles.  Pull you belly button in towards your back and bear down and hold it for 10 seconds, and gently release.  No one will notice as you work on your core.  Make sure to breathe.

9.  Forget About it-  Next time you are in the grocery store and only have a few items to get, forget about the shopping cart and grab a hand basket instead.  Carrying the heavy bags will strengthen your body in the process.

10.  Walk and Talk-  Don’t sit on the couch or in your office chair when you are on the phone.  Get up and march in place or walk around the room.  With how long some of you talk, you can possibly walk a mile in your own office or family room.

11.  Ditch the Chair-  A great way to workout your core all day is to sit on a stability ball.  Ditch your office chair and replace it with a stability ball.  Being off balance and trying to keep stable, exercises your core.  It’s fun too.

12.  Brush Sit-  We all know that we are supposed to brush our teeth at least twice a day for 2-minutes at a time.  Instead of just standing there, put your back against the wall or closed door and do two 45-second sets of wall sits.  Or, you can get in about 2 sets of 8-12 lunges! How’s that for time management.

13.  Box Your Boss-  I’m just kidding here.  This is something you can do while waiting for your water to boil, oatmeal to cook, or waiting for your fax to come through – shadow box.  Holding your tummy in tight, and punching with your legs in an athletic stance, you can burn quite a few calories quickly. 

14.  Go Green-  If you live nearby a store, library, post office, etc., leave the car at home and save not only the planet, but increase the years on your life by walking or biking. 

15.  Do-it-yourself-  Forget about taking your car to the car wash.  Fire your yard man.  Wash your own car and cut your lawn yourself! Not only will you save money, but you can sneak in a great workout this way.

16.  Commercial Workout-  When your favorite show goes to a commercial break drop down and do 10 pushups and 20 sit ups.  If you are watching an hour program this could add up to 40 pushups and 80 sit ups.  That’s probably more than you would have done at the gym!

17.  Watch and Ride-  One of my favorite television shows is the Biggest Loser.  I have an elliptical machine in my family room.  Whenever the show comes on I hop on the elliptical for about 40 minutes instead of just vegging out on the couch.  Use your stationary bike, treadmill or elliptical during your favorite television show.

18.  Just Say YES-  Getting into the habit of saying “Yes” to your husband will not only make him happy, it can help you get trim.  Sexercise is a win-win situation ladies. Do it often.

19.  Chat and Scat- I know you love to meet your girlfriends or husband for coffee.  Why not take your coffee to-go! Grab your coffee or tea, put it in a to-go cup and walk and talk with your husband or girlfriends.  You’ll burn calories as you are chatting away.

20.  Change Your Date-  Instead of going on dates where you are sedentary, pick active date locations.  Volleyball leagues, church softball games, and even dance classes can not only spice up your relationship, but can also help you slim down your waistline. 

Question:  How do you sneak in a workout?

 

 

 

10 Quick and Healthy Back to School Lunch Ideas

A few weeks ago I shared some of my favorite quick and healthy back to school breakfast ideas and more here. Since some of your kids are starting school this week, I thought I’d share my top 10 quick and healthy lunch ideas. 

These recipes aren’t just for kids! You and your husband can enjoy these fast and yummy meals too!

As busy wives (and moms), one thing we all appreciate is convenience. But I believe that convenience doesn’t have to come at the price of our family’s health.  We can make things fast and healthy too.

Here are 10 quick and healthy back to school lunches your family will love!

PBB Roll Up-  Spread 2 TBS of natural peanut butter on an 8-inch whole wheat tortilla.  Slice 1/2 a banana on top in 1/4 inch circles.  Then roll it up.  Your kids will love this PBB roll! You can add a drizzle of honey if you like (we do).

Chicken Pita or Wrap- Place 1/4 cup of shredded chicken inside a whole wheat pita or whole wheat tortilla. (I use leftover chicken from the night before, or take it off of a store bought rotisserie chicken.) Sprinkle shredded cheddar cheese inside.  Place some spinach or lettuce leaves, 2 slices of tomatoes, 2-3 cucumber rings, shredded carrots, and red bell peppers inside as well. (It’s a great way to sneak in some veggies.) You can even drizzle a little lite ranch dressing on top. Your kids will love it!

“Snacky” Lunch-  This is one of my kids favorite lunch ideas.  It’s made out of things I would usually serve as their snack, but I put together more of it and it becomes lunch.  Ideas for a snacky lunch would be crackers with cheese and a little deli meat as well. Apple slices, a graham cracker, and baby carrots too.  Think homemade “Lunchables” for a LOT cheaper.

Veggie Pizza-  If your family is anything like mine- they love pizza.  This is a quick and easy pizza that you won’t feel guilty about serving your loved ones.  It’s made on a piece of multi-grain flax flatbread. Place on top a light spread of cheese and a rainbow of veggies.

Tuna Surprise-  The surprise in my tuna is that it is filled with veggies (and grapes too)! This is a way to sneak in some great nutrition into the bellies of your picky eaters (I know husbands can be picky too). Click on the tuna surprise for the recipe.

Mac and Cheese-  Why not? You know your family loves a good bowl of mac and cheese.  Put it in a thermos and your child (or hubby) will tell everyone they’ve got the best mom/wife in the world! (With Annie’s brand you can make a simple and fast, natural mac and cheese -  my kids like the shells.)

Easy Chicken Salad Wrap-  Mix canned chunk chicken (or better yet, your leftover chicken) with cut up grapes, dried cranberries, and celery.  Add about 2 TBS of light mayo.  Stir until well combined.  Spread on an 8-inch whole wheat tortilla (or inside a pita, or large piece of lettuce) and roll it up to form a wrap.

Turkey Meatball Pitas-  You don’t have to wait for pasta to enjoy meatballs!  Serve up a meatball pita sandwich.  Use a whole wheat pita, and stuff it with cooked turkey meatballs. (Shortcut: get pre-cooked frozen ones and heat them up.)  Put a little marinara on top, and a sprinkle of mozzarella cheese.  It can’t be beat!

Cream Cheese and Jelly Sandwich-  A twist on the popular PB&J that kids across America love.  For those of you with family members with peanut allergies this is for you.  Use whole wheat bread or whole grain bread and spread a layer of cream cheese and your favorite jam. 

Corn Quesadilla- Corn tortillas give this quesadilla a twist.  Usually these are made with flour or whole wheat tortillas.  Sprinkle your favorite cheese (I like sharp cheddar or jack cheese).  Heat on a skillet for a couple of minutes on each side.  Cut into quarters.

Quick and Healthy additions to lunch: 

• popcorn
• cup of cut up fresh fruit
• string cheese
• whole fruit (plums, pears, apples, tangerines)
• hummus and fresh cut veggies
• trail mix
• kale chips
• seaweed
• pita chips and hummus
• dried fruit
• energy bars (how to video here… the little girl leading the instruction on this video (with my kids) was Michelle Obama’s special guest at the last State of the Union, has done Ted Talks, and her dish was chosen to be served for the first Kids State Dinner at the White House since this video was made a few years ago.)  This is by far my family’s favorite snack to make.

Question:  What’s your favorite lunch idea?

Skip Your Weight Away- 15-Minute Jump Rope Workout

If you thought that jumping rope was just for kids, think again! Did you know that you’d have to run an eight-minute mile to burn as many calories as you can burn by jumping rope?

To be honest with you, I can’t think of anything as inexpensive, simple, and portable that does your body good like jumping rope.  A jump rope costs under $10.  You can stuff it in your purse or carry-on luggage.  In just a few minutes anywhere, anytime, you can be skipping your way to a better body.

Not only will you improve your cardiovascular health, but you’ll also sculpt your legs, butt, shoulders, and arms by just skipping rope.  Talk about a full body workout!  This workout is so fast and focused your hubby can join you! Just tell him he can get a lean and chisled boxer’s body like Muhammad Ali.

Annett’s Jump Roping Tips

• Wear comfortable athletic shoes with good cushioned insoles.  I prefer cross trainers.
• If possible use an exercise mat when jumping to reduce impact. Do not jump on a slippery surface, nor one where twisting an ankle could be easy to do.
• Make sure you keep your jumps low. Jump no higher than an inch off of the ground.  You aren’t high jumping, just jump high enough to clear the rope.
• When you jump, jump on your toes. 
• Your elbows should always stay close to your body as you turn the rope.  The effort of turning the rope should come from your forearms and wrists, not your shoulders.
• Always keep your tummy tight (pulling your belly button in).
• Keep your heart rate in check.  It should be no higher than 85% of your max, and 70% of your max on the low end. (Your max heart rate is determined by taking 220 and subtracting your age.)
• Be smart!  If you are a beginner, take it slow. Rest when needed.
• Always, always, always, talk to your physician before starting any new workout.  Stop if you are ever extremely uncomfortable or in pain.  The saying no pain, no gain is dumb.  If you are in pain stop! You could be hurt.

15-Minute Jump Rope Workout

This workout is a beginner/intermediate workout.  If you are a beginner take it easy and be gentle and kind with yourself, this will be tough for you.  Work yourself up to completing this, you don’t have to do it all the first time. If you must stop jumping, try marching in place without the rope until the time is up for that exercise.  Do what you can, rest when needed (even more than it says if necessary). 

2 Minutes Double Leg Jumps:  Jump landing on both feet, keeping your elbows inward towards your sides, shoulder blades down and back, chest lifted, and your head up.  Jump no more than 1-inch high landing on your toes gently. (NO loud thumps).  Use your forearms and wrists to swing the rope over your head.  (Beginners do as many as you can in this time period. Stop if you have to. You don’t have to go fast.  If you must stop jumping, then march in place until your time is up.)

15 seconds rest

1 Minute Plank-  Start off in a push up position (your hands/elbows should be directly below your shoulders). Stay stationary.  Your back should be as flat as a board with no bend or curve to it (hence the name plank).  Your belly button should be drawn in as if you are pushing it into your back.  Engage your leg muscles (as if you are flexing them), and your butt as well.  Stay stiff and strong.

2 minutes Single Jumps:  Jump for 30 seconds on one foot, holding your opposite foot up in front of you. After 30 seconds switch feet.  Repeat both legs.  Remember to land softly.

15 seconds rest

3 minutes Double Leg Jumps- same as above

15 seconds rest

10 push-ups immediately followed by 20 sit-ups

2 minutes Alternating Low Kick Jumps-  Alternate your legs back and forth kicking your opposite leg forward each time. Do not kick your legs high, keep them low. (Think toy soldier in the Nutcracker.)

15 seconds rest

1 Minute Plank- same as above

1 Minute Up/Back/Left/Right Jumps- Keeping your feet close together (and still jumping on your toes) jump forward about 4-6 inches, backwards 4-6 inches, then to your left side 4-6 inches and finally to your right side 4-6 inches. Then repeat! Keep going for an entire minute. Just think to yourself up, back, side to side, up, back, side to side.  You can do it! This one will challenge not only your body, but your mind as well.

1 Minute Super Fast Jumps-  Do as many double leg jumps as you can in 60-seconds.  (Beginners, don’t worry if you don’t go as fast as Rocky Balboa, do what you can… you’ll improve the more you do this workout.) Stay light on your feet, no heavy pounding. Keep your chest lifted, you are almost done!

REST-  It’s important to recover.  Walk around for about 3 minutes, and stretch out your muscles. Great job!

Question:  Will you try this 15-minute jump rope workout?

Have a Fit Day!

Annett

5K the Fun Way!

Have you ever imagined running a 5K and thought there is no way you could do it?  Does the thought of participating in a 5K scare you to death?  Ever think that those races are all the same and you want to stop participating in them? Or, are you like me, you HATE to run, and you’d rather eat a plate of worms than run anywhere, at anytime, for any reason?

If you said yes to any of the above questions I’ve got great news for you- 5K’s can be FUN!

There’s a popular trend of new 5K’s that got even me excited about participating in one. (Which is a miracle, just ask my husband.)  No more straight lines, or jogging around a boring old park in circles.  These events are now exciting, they have obstacles, awesome themes, and get this they are FUN! 

*Disclaimer- No I haven’t done one yet, but now that they are this cool, I’m planning on it!

I’ve scoured the web and found five 5K’s that you must check out. They all have their own unique twist. These events are all over, so check online for one near you.

Annett’s Top Five Picks To 5K the Fun Way!!!

• The Color Run- This run is a unique race that celebrates healthiness, happiness and individuality.  Its nickname is the “Happiest 5K on the Planet”.  This is an un-timed race where thousands of happy participants are doused from head to toe in different colored powders at each kilometer mark.  Everyone starts off wearing white and at the finish line there is a “Finish Festival” that pumps out a vivid color explosion.  In 2013, over 1 million participants at 100 sites are expected to experience the rainbow of color via the Color Run.  This is a great relaxed race for a husband and wife team.

 

• Dirty Girl- Don’t worry everyone here runs like a girl, the name describes it all.  No one leaves this un-timed adventure race clean.  You will run some, and go through obstacles with names like PMS (Pretty Muddy Stuff), Dirty Dancing, and H2OMG!  If you think an obstacle is too tough don’t worry you can skip it.  This unique ladies only 5k will leave you a dirty hot mess, but you will have so much fun doing it! Dirty Girl events encourage the participants to be proactive about their breast and ovarian health.  Cancer survivors can register FREE!

 

• Run For Your Lives-  This 5K was definitely the most unique one that I’ve heard of.  If you are like me, and loved the movie World War Z, you’ll LOVE this race!  We’re talking ZOMBIES! This race is called Run For Your Lives because that’s just what you’ll be doing.  As if running from zombies wasn’t enough, this race features a ‘blood pit’, smokehouse, and a maze where zombies may be waiting for you around any corner.  As you run the zombies try to take away your 3 flags that are around your waist.  The event ends with an Apocalypse party. If your hubby is into scary movies this would rock his world!  A date to die for….pun intended. 

 

•  Shape Diva Dash-  If costumes, tutus and boas sound more appealing than mud pits, and barbed wire, the Diva Dash is for you.  This is an all women’s obstacle adventure with different degrees of difficulty. For you ladies who like to win, there is a competitive wave, and the top three finishers in each age category from 12-60+ get a prize.   If you just want to have fun and finish, that’s ok too.  You don’t have to be timed.  In fact some obstacles give different degrees of difficulty so you can go as hard or as easy as you like.  If you like to shop, there are plenty of venders offering free swag and samples for you to try. 

 

• Foam Fest-  This 5k has a little bit for everyone. If you like to be dirty, there’s mud for you. If you like foam and water, well they have that there too. Obstacles, yep plenty of those.  You’ll feel like a kid again in the bouncy ball pit, or in the water running over huge floating aqua ‘lily pads’.  The Stumpy Jumper pit combines foam and hop scotch. Imagine jumping on inflated stumps (and maybe some balls) hopping on them in a slippery foam-filled jumper. Sound fun?  My favorite is the 50-foot Slip-In–Slide!  This is another one that you and your hubby can have a blast doing together. 

Who says running and working out has to be boring? With fun adventure 5K’s like these you will not only get more physically fit, but you will have loads of fun!  These aren’t the only fun 5K’s around, just search the web, new ones are starting every year. Try one out with your husband!

Remember the couple that’s active together…stays together.

 

Question:  Which one of these 5K’s would YOU like to try?

image source: thecolorrun.com

How to Stick to Your Diet at a Buffet

If you are like me you have a love hate relationship with all-you-can-eat buffets.

On one hand you love having 500 choices of food items. But on the other hand you realize how awful you’ll feel if you eat too much, especially if you are on a diet. 

It’s tough to visit a buffet and not overeat. Some would say it’s darn near impossible.

With all of the options and temptations sometimes I feel like it’s a miracle if I come out without a belly ache and being able to walk upright with my pants still buttoned.

Some may think that because I’m a virtual fitness coach that eating out is easy for me. That couldn’t be farther from the truth. I LOVE food.  I love to eat.  Sometimes it’s hard, even for me not to over do it.  

I’m going to share my secrets on how to stick to your diet at a buffet, because I want you to succeed and meet your fitness goals.

Buffet This Way

• Don’t go often. The best way to survive the temptation of a buffet is to not step foot in one in the first place. This tip alone can save you from some unwanted pounds. When going out choose places that have smaller portions. I recommend not visiting a buffet more than once a quarter. 

• Use small plates. Usually there are dinner plates, salad plates, and desert plates. When making your meals go for the medium sized plate. This tricks your brain into thinking you are eating a lot more, when you are actually eating the perfect size. 

• Start healthy.  In a study at Cornell University, those who began with healthier options (think yogurt, fruit, salad) ended up serving themselves 1/3 less overall than those who went for more decadent food items.  When making your plate put healthy food options on it first, you’ll eat less food by the end of your visit.

• Check it out.  The first thing you should do before even picking up your plate is to walk around the entire buffet. Scout out the healthier options and go for those. People who take a look around the buffet first usually eat less than those who don’t, and they make better food choices. Sure you can pick a decadent item, but just pick 1-2. 

• Share a sweet.  If you have a sweet tooth like I do, share a dessert plate with your man. Let him pick 2 mini treats, and you pick 2 as well. Most buffets have mini desserts so split them in half and enjoy.  You’ll enjoy a “taste” of everything and not feel like you’ve missed out on anything.

• Drink plenty of water.  You’ll already be loading up on calories with the food, so don’t add extra calories with your drink. Ask for a water cup and tell your server to keep it coming.  Not only will you save money but you’ll also be filling up your tummy with a calorie free drink so that you’ll have less room for the other calorie rich foods at the buffet. 

Remember that this is one meal. It doesn’t have to blow your diet. Drink plenty of water, share your treats, use small plates and chew slowly. Think of it as a regular restaurant where you can’t get refills. Have a game plan going in.  If you start by scoping the buffet for the healthy options and putting them on your plate first you’ll have a much better chance at coming out pleased with yourself. 

HEALTH & FITNESS