January 18, 2019

Build Fitness Confidence!

Build fitness confidence…

Join #HealthyWayMag Fitness Chat EVERY Monday 5pmP/8pmE on Twitter and pick up workout motivation, exercise accountability and fitness tips! You’ll chat with others also on their fitness journey, share successes, problem solve challenges.

Here’s how to join:

Log into your Twitter account.

Enter #HealthyWayMag to see the chat feed.

Chat with others, offer your thoughts and input on questions, have fun!

 

Monday June 27, 2016 #HealthyWayMag Fitness Chat is Sponsored by EatSmart Products:

On your journey to healthy and fit, you’ll learn the importance of not only healthy food choices, but healthy portions as well. Take the guess work and frustration of questioning accuracy out of the equation with EatSmart Products. EatSmart Products is the leading designer and manufacturer of digital scales. In fact, their Digital Bathroom Scale is the best seller and top rated scale on Amazon! They offer high-quality, user-friendly and reliable nutrition scales and bathroom scales, making it easier to reach your health and fitness goals. Now you can focus on other aspects of your healthy lifestyle plan, instead of worrying about the reliability of your support gear. For more information, please check out their blog. And be sure to follow them on Twitter @EatSmartScales.

How to Eat Clean While Eating Gluten-Free by Gretchen Scalpi, R.D.

How To Eat Clean While Eating Gluten-Free

Clean eating is a lifestyle from the 1960′s that revolves around eating whole foods that are minimally processed or refined.  It sounds easy doesn’t it?  Sadly so much of our food now is overly processed or handled that adopting this lifestyle can take some work.  However, if you must eat gluten-free clean eating can be a natural progression.

Clearly you must avoid processed foods along with preservatives, artificial ingredients, trans fats and chemicals.  Add more dishes that include raw and fresh fruit and vegetables.  Base your diet around vegetables, fruits and gluten-free grains, beans, legumes, lean or vegetarian proteins and fats.  Add unprocessed nuts to salads and use them as snacks.

With clean eating you don’t try to eat less… you strive to eat more.  Eat three full meals and at least two snacks a day.  The goal is to keep yourself full of healthy, clean and gluten-free food so that you keep your energy level throughout the day.

Choose organic food as much as you can find and afford.  Go to farmer’s markets on the weekend and look for fruit and vegetables that is grown without pesticides.  Be brave and add new fruits and vegetables to your diet as often as possible.

Ditch refined sugar by eliminating soda, candy, baked goods and ice cream.  Use honey or maple syrup in recipes where sugar is included.  If you must use artificial sweeteners choose a product with stevia in it.

Drink water all day long while avoiding fruit juices, soda, sweetened coffee drinks.  You can also drink tea, coffee and milk but minimize how much coffee drink.  Reduce or eliminate alcohol.

Consider taking your own food to gatherings or eat before you leave. Avoid fast food and fried food. If you must eat on the go without packing a meal then go for a salad and ask for no croutons and use an oil and vinegar dressing.

Try keeping snacks on hand that fit both your gluten-free and clean eating lifestyle and are easy to eat.  Some of our favorites are bananas, nuts, hard boiled or deviled eggs, bell pepper slices, carrots, apples and celery with nut butter, popcorn, pumpkin seeds, Edamame, roasted chick peas and tuna packed in sunflower oil or water.

To optimize your gluten-free clean diet start exercising every day.  If you are out of shape start by adding walking to your day and move up to more vigorous exercise when you are ready.  As always consult your physician before making any dietary or exercise related changes in your life.

Gretchen Scalpi is a Registered Dietitian, author and Certified Wellcoach® who has celiac disease and know the challenges of eating right with this condition. Gretchen is pleased to announce her new online program “Gluten-free Bootcamp”, designed to help those who need to follow the gluten-free diet. If you are new to the gluten-free lifestyle for medical or health reasons, you’ll want to attend Gretchen’s new free webinar “Five Things You Should Know Before Going Gluten-free

How to Get INSPIRED!

Have you fallen off-track with your fitness? Are your workouts lacking motivation? Is your exercise energy lagging? Here’s how to GET INSPIRED!

JOIN US for your weekly dose of fitness motivation, inspiration and FUN!

#HealthyWayMag Fitness Chat every Monday at 5pm(Pacific)/8pm(Eastern) on Twitter.

 

We chat about all things fitness: finding fun workouts, goal-setting, problem-solving, overcoming obstacles, hot new workouts, racing, community athletic events, just to name a few.

Joining in the fun is easy! Here’s how:

Log into your Twitter account
Enter #HealthyWayMag in the “Search Twitter” box.
Follow questions noted as Q1 (Question 1), Q2 (Question 2), etc.
To participate in the conversation answer using A1 (Answer 1), etc.
Chat and have fun with other fitness-minded folks!

 

Tomorrow, March 30th Fitness Chat is Sponsored by goChia!
GoChia is an innovative all natural chia seed beverage that offers an alternative to sugary and stimulant laden drinks. Low calorie and low sugar, plus the power of the mighty chia seed! GoChia provides enhanced hydration, endurance and immune system support. They are the only chia drink that has the power of chia with B-complex vitamin, selenium and zinc as well as being rich in plant sourced-omega-3 fatty acids. Follow them on Twitter @DrinkChia. Find their Chia Bites now available in Costco NE region, and their Chia Drinks and Snacks available on Amazon.

The Powerful Benefits of Antioxidants by Rachael Roehmholdt

The Powerful Benefits of Antioxidants

Antioxidants are powerful molecules that inhibit the oxidation of other molecules in the body. This process of cell oxidation is what creates free radicals. Free radicals can lead to diseases such as cancer, cardiovascular disease, immune system impairment, cognitive impairment, and Alzheimer’s disease when there aren’t any antioxidants to create balance in these molecules.

While having antioxidants readily available in your body is necessary for preventing these diseases, they’re also beneficial for creating an overall well-functioning body. For example, the beta carotene you find in carrots and sweet potatoes can help protect your eye health. Lycopene which is found in tomatoes helps to protect prostate health. In addition, the flavonoids in tea, cocoa and chocolate are great for your heart.

There are plenty of fresh organic fruit and vegetable sources of antioxidants, so as long as you’re eating these – you’re helping fight off free radicals and disease for your future and maintaining good overall health.

Here are a few powerful sources of antioxidants that you can begin eating now:
Beans (red, kidney, pinto, black beans)
Cherries, prunes, peaches, plums and other stone fruits
Blueberries, cranberries, blackberries, raspberries and strawberries
Red Delicious and Granny Smith apples
Artichokes, broccoli, kale, carrots, tomatoes, sweet potatoes
Nuts
Tea
Coffee
Chocolate and cocoa powder

From this list you can see that the most beneficial foods to get adequate amounts of antioxidants and fight free radicals are whole foods straight from nature. Fill up on a few of these each day to help keep your body functioning at it’s peak and fight off future disease.

Rachael Roehmholdt is a certified holistic health coach and founder of Be More Healthful. With a passion for good food and living a healthful and balanced life, she believes that small changes to our everyday lives can set us up for a lifetime of health and happiness.