Fitness Friday: Top 10 Fitness Quotes

1. “Nothing can substitute for just plain hard work. I had to put in the time to get back. And it was a grind. It meant training and sweating every day. But I was completely committed to working out to prove to myself that I still could do it. Andre Agassi

2. “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”  Lance Armstrong

3. “If you do what you have always done, you will get what you have always got.”  Mark Twain 

4. “The only side effect of too much training is that you get into better  There is nothing wrong with that.” Mark Spitz     

5. Just Do it” Nike

6. “I never regret it when I do it. I regret it when I don’t.” Alison Lewis

7. “If you don’t do what’s best for your body, you are the one who comes up on the short end. Dr. J

8. “I’m not out there sweating for 3 hours every day just to find out what it feels to sweat” Michael Jordan

9. “If you train hard, you will not only be hard, but you will be hard to beat” Herschel Walker

10. “I think exercise tests us in so many ways, our skills, our hearts, our ability to bounce back after setbacks. This is the inner beauty of sports and competition, and it can serve us all well as adult athletes.” Peggy Flemming

Photo above from Pinterest

Top 10 Heart Healthy Tips

February is heart health month, so I thought I would share some of my healthy heart tips. A few of my favorite heart healthy foods are salmon, nuts, oatmeal, dark chocolate, tomatoes, berries and even red wine (in moderation). Read on for some easy tips to better heart health.

1. Limit unhealthy fats and cholesterol-If you reduce trans and saturated fats, you can reduce your cholesterol.

Choose: canola oil and olive oil

Avoid: butter, lard, bacon, fat

2. Choose Low Fat Protein Sources-Choose lean meats, eat less red meat and choose heart healthy fish (such as wild salmon and mackerel). These are filled with omega 3-fatty acids. Other good options include lean meats and poultry, low-fat daily products and egg whites. Avoid full fat milk and dairy products, egg yolks, bacon and fried foods.

3. Eat more vegetables and fruits-Eat raw fruits and veggies, and if you cook your vegetables, steam, grill or sauté them.

Avoid: frying vegetables, vegetables in cream sauces and fruit in heavy syrup.

4. Eat Whole Grains and Seeds-Choose whole grains and add seeds such as ground flaxseed and chia seeds to your diet. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.

Avoid: white bread, cakes, and pies

5. Reduce sodium intake-Sodium can lead to high blood pressure. Choose fresh or dried herbs and spices instead of salt.

Avoid: table salt, full sodium canned soup, soy sauce, and tomato juice

6. Control portions-Watch your portions. A serving of pasta is ½ cup and the size of a hockey puck. 3 to 4 ounces of lean meat is the size of deck of cards.

7. Plan your daily meals ahead of time – Eat out less and cook healthy meals more.

8. Eat more Power-Foods-Power foods are those foods packed with antioxidants such as cherries, strawberries, berries, chia and flaxseeds, lentils, pomegranates, quinoa and more.

9. Exercise that heart-Try to exercise 5 to 6 times a week. Walk, run, dance, bike, swim or do what you love to get that heart pumping.

10. Replace junk food with fruits and vegetables– Start by replacing one junk food a week, and increase this every week  until you have a cleaner diet.

Photo above via pinterest  

photo above from Pinterest

My 10 Top Healthy Cooking Tips

I saw a friend at the ball park over the weekend, and she asked, “Alison, can you give me some tips for cooking healthier?” I said, sure. I’ll write a few down for you. So here goes… Some of these may come easy for some of you, but hopefully, I can lend some new ideas as well.

1. Use salt sparingly-You can always add more, but you can’t take it away. Most Americans consume more salt than they need. Salt can lead to higher blood pressure and bloating. Consuming foods high in salt becomes even much more noticeable as you get older. I can’t stand the feeling of waking up feeling puffy.

2. Grill more-Grilling is a great way to prepare healthy fish, chicken and meat as well as vegetables. What I really love about it is that my kids love to eat most anything grilled, and they are even more willing to try foods cooked on the grill.

3. Buy seasonal, buy local-Purchasing seasonal fruits, vegetables and fresh herbs and purchasing locally grown ingredients, will help you stay on track.

4. Simpler is always better-Starting with cooking with less ingredients, but fresh ones.

5. Choose Leaner and lower-fat ingredients-Choose leaner cuts of meats, lower fat milk, low-fat cheese, low-fat yogurt and reduced-fat mayonnaise. Start with smaller steps to gain great strides. Also, don’t forget to trim fat from meats.

6. Broil, steam, roast and grill foods instead of frying– If you choose to fry foods, try oven frying instead.

7. Substitute 2 egg whites for 1 whole egg when called for in recipes-This helps to to reduce fat content.

8. Read food labels-Be sure to choose foods with lower sodium, fat, sugar, carbohydrates and saturated fat.

9. Choose fresh-Use fresh juice from lemons, limes and oranges combined with fresh herbs and spice to season foods.

10. Cook with healthy oils such as Canola and olive oil-Also, try to cook with nonstick cookware more often to reduce the amount of oil needed.