Strategies for Making Better Food Choices
Dave • October 28, 2019
Everyone likes to celebrate a happy occasion with treats, whether it’s a birthday or a raise at work, but enjoying those treats too often can derail your fitness goals. In order to stay on track, here are some great ideas for making better food choices.
Make Nutrient Dense Cookies
We all love a good cookie now then, and that’s ok. But why not create a healthier cookie? A healthy cookie? Is there really such a thing? There is! Think about creating cookies that have something in them to cut the fat and/or calories and adds nutrients along the way. Some suggestions for making better food choices when it comes to cookies include:
- Pumpkin Cookies. Adding canned pumpkin to any recipe will increase the vitamins A, C, E and K, and iron to your treat. Pumpkin is also high in fiber and since it is naturally sweet, you can use less sugar in your cookies. This two ingredient pumpkin recipe cuts out the need for oil, added sugar, and eggs, too.
- Oatmeal Cookies. Oatmeal cookies are wonderful because you can add any dried fruit to make them unique and add extra nutrition. Fruits like dried cranberries, raisins, apricots, and figs make oatmeal cookies even more nutritious and can add fiber along with vitamins A and C. Oatmeal itself is a great source of iron, fiber, and protein.
Which Pie is a Better Choice? Sweet Potato vs. Pumpkin Pie
When it comes time to choosing which dessert is a better choice, there has always been the battle between sweet potato and pumpkin pie. While you can’t account for individual taste preferences, prevention.com has done a side-by-side comparison and determined that from a nutritional standpoint, sweet potato pie is the better option. It is recommended that you limit your pie intake due to the high amount of suga, however, if you are choosing between them, sweet potato pie contains more vitamin A, C, magnesium, and calcium. It is also higher in fiber.
Enjoy Your Coffee Responsibly
The next time you enter your coffee shop and ask for your favorite coffee drink, consider the following to help you in the process of making better food choices.
- What kind of milk are they using? Whole milk contains about 140 calories per cup with skim milk containing around 80 calories per cup. For even lighter alternatives, consider almond milk, which is as little as 40 calories a cup but not as much protein as milk. There’s also soy milk, which has as much protein and calories as milk but not as much fat.
- What kind of drink are you ordering? When it comes to calorie counts in drinks, it depends on the drink. This is because each drink has a different milk to coffee or espresso ratio. Cappuccinos have less milk than lattes. So the better choice would be a cappuccino. The calorie counts range from a small cappuccino (12 oz) with skim milk–anywhere from 80-120 calories–to a latte (20 oz) with around 340 calories. That is without sugar or other add-ins. Think about that for a minute – 340 calories is as much as a meal!
Leave the Candy for the Kids
Peppermint has a sweet and cooling effect, but small peppermint candies and drinks with pepppermint flavorings are empty calories full of sugar. This doesn’t mean you can’t enjoy the cool, refreshing taste of peppermint and the medicinal properties it can offer. Think about adding peppermint extract to steamed milk for a refreshing treat while you get in your calcium and vitamin D or enjoy a cup of hot peppermint or mint tea. Another option is to add mint leaves to a salad like a watermelon and feta salad, adding a festive look to your holiday table.
Hopefully you have some ideas of how making better food choices will allow you to still enjoy your favorite treats with the confidence that you are staying on track. Sit back, relax and have yourself a cup of your favorite beverage or a bite of your favorite treat knowing you are treating yourself right!
David Michael Gilbertson is the founder and president of 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU!. With more than 15 years of experience owning, operating and managing clubs of all sizes, David lectures, delivers seminars and gives workshops on the practical skills required to successfully help you with your health and fitness goals. David also helps you build the teamwork, management, and training necessary to open your own fitness center. For more information on Licensing and Consulting Services Visit his website at www.3elementslifestyle.com or email at daveg@3elementslifestyle.com or call (805) 499-3030.
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Embarking on a fitness and nutrition journey can be both exciting and overwhelming, especially for beginners. At 3 Elements Lifestyle, we understand the importance of guiding newcomers through their initial steps toward a healthier lifestyle. In this blog, we will provide you with 10 practical tips that will help you kickstart your fitness and nutrition journey with confidence and determination. 1. Set Realistic Goals: Begin by setting realistic goals that align with your fitness and nutrition aspirations. Start with small, achievable targets to avoid feeling overwhelmed or discouraged. Gradually increase the intensity and duration of your workouts as you progress. Going cold turkey on your eating never works out. Go slow and let the body adjust. You are in it for the long run. 2. Find Your Motivation: Identify your personal motivation for pursuing a healthier lifestyle. Whether it's to improve your overall well-being, increase energy levels, or boost self-confidence, having a clear motivation will keep you focused and committed throughout your journey. Write your goals down, so you know exactly what they are. I recommend placing them in the refrigerator so you will see then every time you open it. 3. Participate in Group Classes: Joining group classes like at 3 Elements Lifestyle can provide you with the support and motivation needed to stay consistent. Our classes are always led by a trained instructor. The workouts include bodyweight training, HIIT, kettlebells, cardio, strength training, battle ropes, tire flipping, and offer a diverse range of workouts that cater to different fitness levels and preferences. 4. Prioritize Nutrition: Fitness and nutrition go hand in hand. Nourishing your body with the right foods will enhance your workouts and accelerate your progress. Poor quality food will do the opposite. Focus on consuming a balanced macro diet rich in whole grains, lean proteins, fruits, lots of vegetables, and healthy fats. Consult a nutritionist for personalized advice if needed. 5. Stay Hydrated: This is a big one. Maintaining adequate hydration is essential for overall health and optimal workout performance. Drink plenty of water throughout the day, especially before, during, and after exercise. Hydration helps regulate body temperature, supports joint health, and aids in nutrient absorption. A good marker for daily water intake is to take your weight, divide it by two and drink that many ounces a day. 6. Listen to Your Body: Pay attention to your body's signals during workouts. Push yourself to challenge your limits, but also know when to rest and recover. Overtraining can lead to injuries and burnout, so allow yourself time for adequate rest and rejuvenation. 7. Incorporate Resistance Training: In addition to cardiovascular exercises, include resistance training in your workout routine. This helps build lean muscle mass, increases metabolism, and improves overall strength. Start with bodyweight exercises and gradually introduce kettlebells, weighted balls or weights as you progress. 8. Prioritize Sleep: Adequate sleep is crucial for muscle recovery and overall well-being. Aim for 7-8 hours of quality sleep each night to support your fitness goals. Establish a bedtime routine and create a sleep-friendly environment to optimize restful sleep. 9. Track Your Progress: Keep a record of your fitness and nutrition journey to track your progress effectively. Monitor changes in your strength, endurance, and body composition. This will not only help you stay motivated but also enable you to make adjustments to your routine as necessary. 10. Celebrate Milestones: Celebrate your accomplishments along the way, no matter how small. Recognize your dedication and hard work by treating yourself to a non-food-related reward or sharing your achievements with friends and family. Remember, every step counts! In conclusion, embarking on a fitness and nutrition journey as a beginner can be challenging, but with the right guidance and mindset, it becomes an empowering experience. At 3 Elements Lifestyle, we are committed to helping you kickstart your journey on the right foot. By setting realistic goals, prioritizing nutrition, staying consistent, and listening to your body, you'll be well on your way to achieving a healthier and more fulfilling lifestyle. Get ready to unleash your potential and embrace the transformative power of fitness and nutrition, and a better, healthier life! Stay healthy my friend! Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center. Visit his Web site at: www.3elementslifestyle.com , email at Dixon@3elementslifestyle.com or call 805.499.3030.
Embarking on a fitness journey is an exciting endeavor, but setbacks can sometimes throw us off track. Whether it's due to an injury, lack of motivation, or a busy schedule, setbacks can derail our progress. Covid stay at home orders also caused some major setbacks, including weight gain and poor health, where some people are now afraid to go to the gym. However, with the right mindset and approach, we can overcome these challenges and regain momentum on the path to a healthier, fitter self. We all want that, right? In this blog post, we will explore effective strategies to help you bounce back stronger by harnessing the power of group fitness classes. 1. Reflect, Reset, and Reconnect: Take a moment to reflect on the setback and acknowledge it as a natural part of the fitness journey. Embrace the opportunity to reset your goals and priorities. Group fitness classes can be an excellent choice to help you reconnect with your fitness routine. They provide structure, variety, and a supportive community that can reinvigorate your passion for fitness. 2. Gradual Progression within a Supportive Environment: Group fitness classes offer a structured and progressive approach to exercise. Whether it's high-intensity interval training (HIIT), body weight training or strength training, these classes are designed to accommodate various fitness levels. Starting with low-impact options or modified movements, you can gradually progress and rebuild your strength while being mindful of your body's limitations. The supportive environment of the class encourages camaraderie, providing motivation and accountability to help you stay consistent. 3. Expert Guidance and Personalized Attention: Group fitness classes are typically led by certified instructors who have the knowledge and experience to guide you through proper techniques and form. They can help you adapt exercises to fit your specific needs, ensuring safety and preventing further setbacks. Additionally, instructors often offer modifications or alternative exercises, catering to different fitness levels and abilities. This personalized attention helps you navigate any limitations while still challenging yourself. 4. Motivation and Accountability: One of the most significant advantages of group fitness classes is the built-in support system. Exercising alongside others who share similar goals and challenges can be highly motivating. The collective energy and positive atmosphere during classes can push you to give your best effort, even on days when you feel less motivated. The sense of camaraderie and accountability within the group fosters consistency and helps you stay committed to your fitness journey. 5. Fun and Variety: Here at 3 Elements Lifestyle, we offer group fitness classes that will be a different workout every day, focusing on upper body, lower body, cardio and core every workout. That variety is ensuring that you'll find something you enjoy. The variety keeps workouts exciting and prevents boredom. This variety will hopefully reignite your enthusiasm for exercise, making it easier to get back on track after a setback. Conclusion: Experiencing setbacks on your fitness journey is normal, but it's how you bounce back that truly matters. By reflecting on the setback, resetting your goals, and reconnecting with group fitness classes, you can regain your motivation and momentum. Embrace the supportive environment, expert guidance, inspiration, and variety that group fitness classes offer. You'll not only recover from setbacks but also find new levels of strength, endurance, and enjoyment on your path to a healthier, fitter you. Let’s get back on track, embrace the power of group fitness, and be amazed at the positive impact it can have on your overall well-being. Stay healthy my friend! Dixon Troyer is the President of Operations at 3 Elements Lifestyle, LLC., a Fitness and Weight Loss company that specializes in YOU! With more than 15 years of gym and club experience, owning, operating and managing clubs of all sizes, Dixon lectures, delivers seminars and workshops on the practical skills required to successfully help you with your health and fitness goals. Dixon also helps you build the teamwork, management, and training necessary to open your own fitness center. Visit his Web site at: www.3elementslifestyle.com , email at Dixon@3elementslifestyle.com or call 805.499.3030.