Get Fit and Well

Seek the summer shade.   Help prevent skin cancer by staying out of the sun from 11:00 – 3:00pm.  Remember to reapply your sunscreen often and don’t run out of it.

Make today a “Restock Sunscreen Monday”!

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Global warming and the depletion of the ozone layer is making us more and more vulnerable to the harmful effects of ultraviolet rays. Using sunscreen is an extremely safe and effective way to protect your skin and reduce your chances of developing skin cancer.  Sunscreens will also protect your skin from looking weathered and aging prematurely.

Do you have a favorite sunscreen?   Please post a comment and share your favorite sunscreen product with other sun-lovers.

Show ‘em what you got. Become a role model for your children! Start the week by organizing an outdoor game like softball or volleyball that the whole family can enjoy.

Get out there and enjoy the sunshine and make getting fit and well a family affair!

Feed your finances.  You can save lots of money on family meals this week by eating at home!  Make it a “Kids Cook Monday” for a healthy experience that everyone will enjoy!

Include the kids in planning the family meals.  Make a list of the staples and foods you have on hand or plan to purchase for preparation of economical meals.  Then, ask the kids to use the ingredients from the list to create a menu for Monday meals.

Encourage the kids to help prepare the meals.  Usually kids are more apt to try new vegetables and foods if they prepare it.  Make it fun and make it a family affair — everybody needs to have a hand in saving money these days!

Bon appétit!

Happy Memorial Day!

This week, record your healthy behaviors in a journal. Then look back next Monday on everything you’ve done and set goals for the following week.

Reminder:  If you’re having Memorial Day festivities today, watch your portions and serving sizes.

Have a wonderful week!

Tip:   Avoid barbeque binging.  Stay on track this Memorial Day by using small dishes instead of picking from a larger bowl or package.   Seeing your portions makes all the difference!

During holiday outings and festivities, we tend to overeat.  This binge eating can lead to gaining unwanted pounds.  Instead of eating whatever is in front of you, make a conscious decision beforehand to base your portions of food on servings.

Portions of food and servings are two different things.  For example, when we think of portions, it’s any amount of a certain food you decide to put on your plate.  A serving is a recommended amount of food based on health and nutrition guidelines per the USDA Food Pyramid.

According to the USDA Food Pyramid, one serving of meat, fish or poultry is about three ounces.  When eyeballing it, it would be about the size of the palm of your hand or a deck of cards.  One serving from the grain and cereal group is about one ounce or ½ – 1 cup (the size of your fist).  However, the “portion” you put on your plate may be much bigger – you may be eating three or four servings.  When you consider that ½ cup of rice is about 100 calories, if you eat based on portions and not servings, you can consume a whole lot more calories than you realize.

So, when you’re out celebrating with barbeque and all the fixings, watch your portions and think in terms of serving size (per food item) based on the chart above.  Eat more fresh fruit and vegetables.  Snack on some fresh celery and carrots.  Eat more salad.  And, drink more water to keep you hydrated and full.

Enjoy your family outing and have a wonderful guilt-free holiday celebration!!!!!

Got stress?  You may be at risk for high blood pressure. Stay healthy under pressure.  Visit your local pharmacy or schedule a screening with your doctor to get your numbers this Monday.

Do a Monday meet-up. Start the week with a bit of fun! Pick an activity that you enjoy and find a group or club that shares your interests.

The first activity that comes to my mind is gardening . . . love it!  The sky in my neck of the woods is bright and a blue with a wonderful temperature hoovering over us.  Let’s pick up our gardening tools and get to digging!

If gardening is not your thing, what activity would you enjoy doing today that has a group or club you can join forces with?  Share it with us in the form of a comment.  We love sharing ideas and resources.

Go out there and have a wonderful day!

Take the action off-screen. Stay healthy by limiting the time you spend in front of the computer and TV. This week plan a “Move It Monday” game night or after-dinner walk and give your eyes a rest.

Take the action off-screen and outside!  Do a few jumping jacks, lunges, squats and maybe some sprints.  I have added a list of great songs I recently downloaded to add some punch to my brisk walks but they are great for those who love to run.

The Best Songs for Running:

“The Shock of the Lightning” – Oasis

“My Apocalypse” – Metallica

“Damaged” – Danity Kane

“Womanizer” – Britney Spears

“Disturbia” – Rihanna

“I Don’t Care” – Fall Out Boy

“The Right Life” (Tiesto Remix) – Seal

“Gettin’ Up” – Q-Tip

“Shawty Get Loose” – Lil Mama

“Psychosocial” – Slipknot

“Going Wrong” – Armin van Buuren

“About a Girl” – The Academy Is…

“A Milli” – Lil Wayne

“Universal Mind Control” – Common

“Feedback” – Janet Jackson

“I Kissed a Girl” – Katy Perry

“Something Is Not Right with Me” – Cold War Kids

Download this playlist now!

Download these songs . . . get up and get moving AND have a wonderful week!

Tip:  Go green to be lean. Start celebrating Earth Day this week with a Meatless Monday! Not only will you conserve water and reduce carbon emissions, you’ll cut your risk of chronic preventable disease.