10 Tips to Healthy Eating

This is an oldie but a goodie – especially at this time of year. Below, Caitlin shares her top 10 tips on how to make healthy eating choices, followed by our friend and exercise guru, Danielle, who shares exercise tips she recommends.

10 Tips to Healthy Eating

If you read this blog regularly, you know that making healthy eating choices and working out on a regular basis has become a big priority in my life. Since I have started training with Danielle from Sweat Training, and I have seen a noticeable difference in my body as a result, there is no way that I am going back.

Along the way in my training, I have been watching my portion sizes, paying attention to the types of calories I put in my body to be sure I am getting a balance, making considerate snack choices, and really been pounding the water. The best part about this is, I have not for one single second felt as though I am on a diet. I have simply made choices to positively impact my life (both in food and with my work out and I have Danielle to thank for it). Simply paying attention to what I eat and following the tips listed below has really made a considerable difference.

So, in honor of the summer, Danielle and I decided to create “Top Ten Lists” this week.  To promote overall health, we wanted to list out simple choices and habits that we both recommend.  Some of these will be familiar to you, some of these ideas may be new. Regardless, give them some thought, it’s worth it.

Healthy Eating Tips

• Play with herbs and spices. They make a healthier meal a lot more interesting without the extra calories.
• Cook with nonstick pans. You can create that crust similar to that created with frying, without the oil.
• Be considerate with your choices. We just learned that your palate changes every 2 weeks (more on that later – it’s a really fun story). So, if you can get through 14 days of eating healthily you will crave it all of a sudden.
• Use different cooking techniques for the same recipe. For example, a lowfat chicken breast with lemon and fresh basil will taste good when baked. Change it up and use ground chicken with lemon and basil and then grill it.
• Have your whole family eat healthy foods together. If everybody does well together it makes it easier for everyone (not only for the cook but also there aren’t as many temptations).
• As we’ve said before – eat in as much as often. If you cook it yourself you can control what goes in your mouth. It’s a hard challenge but a good one.
• When going grocery shopping only buy from the perimeter. Everything on the perimeter is fresh and better for you. I choose to look at this as another great challenge.
• Have your meals pre-planned for the week. It’s in the moments of weakness that you succumb to the foods you should not eat.
• Try to eat 4-5 times a day or every 2 hours while you are awake. This keeps your metabolism going and actually helps you loose weight.
• If you are going to snack, try to include protein of some sort. (i.e. nuts, Greek yogurt, protein shakes, meat, chicken or fish.) You don’t need a lot to make you feel full.

And now for some fitness tips from our Personal Training Guru, Danielle Korb. Just for kicks, here’s a photo of me in action following Danielle’s coaching. Hope you get a little laugh.

Top 10 Ways to Slim Down and Tone Up

• Break the Sweat Barrier as quickly as possible in the beginning of your workout to ensure high intensity the entire time.
• Do cardio between your weighted exercises to keep your heart rate up. Using a jump rope or do jumping jacks is a great way to do this.
• Don’t stop moving, your heart rate should move between a medium to high range the entire time.
• If you do rest, rest no longer than 1 minute.
• Plan your workout. It will be faster & more effective.
• Pack as much as you can into 1 hour, after that it starts to get inefficient.
• Train 4-5 days a week consistently.
• Circuit Training is a great way to keep the pace going, burn fat, & keep it fun.
• Exercises that combine muscle groups help to burn more fat. For example a squat with a bicep curl is a good double duty exercise.
• Change the workout music in your ipod on a weekly basis to keep things fresh.

We hope you’ve enjoyed our tips for the day! We’ll be back next week with more healthy living ideas.

ABOUT THE AUTHOR:

Danielle Korb owns Sweat Training, a personal training studio on Montgomery Road in Pleasant Ridge. Danielle’s passion for health and fitness combined with 12 years experience of coaching/personal training has helped her to create a company that is truly unique. At Sweat Training we train people that crave the desire to train like an athlete and we specialize in high intensity and resistance training.

At Sweat Training our boot camps & personal training are designed to challenge both men & women, training everyone in small groups to create a team atmosphere. This atmosphere creates camaraderie, competition, encouragement, motivation & affordability. At Sweat Training our clients are more like teammates & our trainers like coaches. This is a great place to train with your significant other & be social with friends. No Contract Obligation & Pay as you go. Trialing a Session is FREE for Rookies. Follow us on Facebook, Danielle Korb Sweat or call 513.Go.Sweat.