Tips on a Healthy Way to Eat

Eating is essential for you well-being.

Eating the right foods are important for your health and your well-being. 

If you tap into good eating now, the well of this good fortune will positively change you for tomorrow!

I wanted to present you with a few of my tips on a healthy way to eat, so that you can start today a new day.

20 tips on the healthiest way to eat all the time.

1.  Eat foods as close to their natural state as possible.
2.  If buying boxed or processed foods, look to see what the first ingredients are. If it is sugar...Put it back.
3.  Mostly shop on the outside aisle of your grocery store.
4.  Eat three colours of vegetables for each meal.
5.  Eat fresh fruit in the morning and/or fresh squeezed juice.
6.  Eat a handful of baked walnuts or almonds with fruit in the morning.
7.  Look for and buy organic, chemical free fresh fruits and vegetables.
8.  Read nutritional labels. If you haven't heard of it...Don't eat it.
9.  Don't eat fast foods more than once or twice a month.
10.  When eating at restaurant, ask about nutritional labels for their food.
11.  Try to eliminate alcohol regularly, simple fruit drinks and carbonated drinks
12.  Do not overcook meats or vegetables.
13.  Avoid eating smoked, processed and preserved meats.
14.  Canned food is OK, but pick fresh or frozen first.
15.  Combine foods that feel right to you...Listen to what your body wants.
16.  Avoid synthetic fats- Margarine, shortening and refined liquid vegetable oils.
17.  Eat less white flour, white rice etc and eat more whole wheat.
18.  Cook with olive oil or peanut oil instead of refined oils.
19.  Eat foods rich in essential fatty acids like avocado, eggs, walnuts and fish.
20.  Supplement your diet with essential fatty acid nutritional supplements.
More Weightloss Tips........

To make eating simpler rate your foods on a coloured scale:

Green

Yellow
Red

*Green - meaning foods that should be consumed daily
*Yellow - eating the foods sometimes
*Red - eating foods almost never
*If you find you are eating more in the yellow category then try to eat more in the green category!*

Strip That Fat!
If you are really confused about eating, you need some extra help..

This program clears away confusion about why your not losing weight and lets you take off a few pounds too!

Click on this link for an interesting story from Travis and the challenges he went through eating and running. He finally discovered how to get that weight down and enjoy the benefits of running much more.This program clears away the confusion about eating and lets you take off the pounds too.

Find your ideal weight!

Are you going to run this winter?

Here are some great articles if you are going to run this winter!

Winter Running Clothing Tips

What do you wear running in the winter?

Please enjoy these winter running clothing tips!

Good wicking socks
So that your wet feet don't freeze in the winter.
I love wearing cotton, but cotton can be your foot's worst enemy when it's wet and temperatures plummet below freezing.
Read more...

Winter Running Tips for Beginners

   Running Shoes For Winter

Buy Running Shoes for Running
Keep Running Through the Winter

As we reach the end of the year we are reminded of cold temperatures and snow.

I love winter but not being ready for it has the thought of winter shivering up my backside.  

How you fit and organize your running program into the season can make for better running.

If you've gone through a winter before or you're a  beginner, you probably want a list to keep you ready.

Here is some winter tips to get you organized. 
Read more...

Running Shoes For Winter Weather

Are your shoes doing a good job running this winter? 

Do you need winter running shoes for winter weather?

It may of suddenly dawned on you that keeping up with your regular running program this winter might be hard. 

Does this sound like you?

Keep Running Through Winter


As a beginner runner many of you may be thinking about your goals! You may be asking yourself...

"How am I going to keep running through the winter?"

The importance of exercising and keeping it consistent throughout the year is immense.
Look into the future and imagine what you will look like if you stay exercising.
A sneak preview of what you might look...
Read more....

Winter Running Clothing Tips

What do you wear running in the winter?

Please enjoy these winter running clothing tips!

Good wicking socks
So that your wet feet don't freeze in the winter.
I love wearing cotton, but cotton can be your foot's worst enemy when it's wet and temperatures plummet below freezing.

Running Shoes 

Mirity Women Racerback Sports Bras(Pack of 4) -
 Bra Colors Black, Blue,Green, Pink, Size L

You should have shoes to prevent slipping on snow and ice this winter.  Buy a trail running shoe with a good tread or fit Yaktrax on the bottom of your regular shoe. Your frustration from slipping is gone and your feet remain dry and warm.


Running pants

Having good wicking clothes to keep that sweat away from your body this winter will have you running tights if it isn't too cold, but I suggest a good wind pant keep your legs warm. Warm up with tights underneath the wind pants and when you're ready to run, stuff the wind pants into a carrier. Your legs are quite good at staying warm since they are in constant movement.
running comfortably.  You can wear

ASICS Women's Storm
Shelter Jacket,
Fiery Flame, Medium

Underwear and bra
It's also good to have underwear and bra with good wicking, so sweat pulls away from the skin and prevents chafing. Take a look at these pretty nice running bras.



Running Shirt, liner, and windbreaker
These all need to be designed for easy running. I find when you wear a cotton shirt that holds sweat, a chill quickly sets in. Good shirts for running are a must to pull sweat away from your skin. The liner should be made of materials that do the same as your shirt. Also protecting your core area with a windbreaker acts like a shell to not allow the wind to penetrate. Dressing in these layers enables you to take layers off if you get too warm. Dressing in this kind of layers is nice because it also lets you peel off the lightest clothing first and then can be easily stuffed into a running waist pack.  If you get really hot, the liner can be wrapped around your waist not inhibiting your run at all.



 Head and Hands
 A hat or head band and mitts or gloves are a must for winter temperatures. You've probably heard this before...  Heat escapes first out your head and hands. These items need to have good thermal protection while providing a way for sweat to escape. Sweat can make your fingers feel cold and even freeze and your head feel uncomfortable and wet.

This last winter tip is important!

If you happen to take layers off, remember to put layers back on as soon as you have finished running. Your body is vulnerable and needs at this time to be protected from the winter chill.
 Related Articles:
Winter Running Tips For Beginners
Keep Running Through The Winter

Sore Knees Running

Do you have sore knees running?

What can you do to fix them?

Fix Your Knees Strengthening Using Your ABCs

 A little bit of strength training can go a long way. 
This is simple... Try this!

• lie on the floor on your back
• a pillow under your head
• hands should be snuggled under your lower back and bottom
• your right leg is bent with foot flat on floor
• raise your left leg and bend about 90 degrees
• Start drawing the alphabet with your foot facing up!
• Switch legs and repeat once building up to twice on each leg, 5 days a week for two weeks

If you have pain, help prevent your knees from getting injured. Stop, walk it off and then rest.
Having sore knees means that you need to take a break from exercise, especially repetitive strenuous exercise. If you are running, add more rest days and cross-train swimming, biking and walking.

 Maybe though...
You're having troubles with your sore knees all the time, like during your off times from running..
It could be caused by a number of factors:

• Overuse
• the right shoes
• posture
• not warming up
  
• not cooling down
• being overweight

The large muscle above the knee needs to be strong so that your knees don't take on all the weight of running or any exercise for that matter!

When we age we start to lose a bit of cartilage each decade. You can build your cartilage, bones and muscles by running and walking, but doing these exercises slowly and gradually building up to your fitness level. Sometimes jumping ahead of a program no matter what your age can have negative consequences. A bum knee being one.
  
Strengthening your Quadriceps
Protect against cartilage loss by doing strength training exercises by building muscle so that it can act as a cushion absorb some of the impact from running.


These exercises are great for working your quad muscles in the knee area.
You will find your legs feel much stronger and the pain in your knees fade.
If the pain does not go away in two weeks see your doctor.


*Keep your knees healthy by doing these exercises twice a week.  

Related Articles:
Running Goals in the Fall
Running Tips for Beginners
Winter Tips 

5k Training Plan For You and YOUR OTHER

Many times you try to get your significant Other to run, many times you have failed.

Click on Plan

You worry... 
You're getting in good shape, but your OTHER isn't.

Your worry about your Other's health...
Heart attacks
Cancer
Degenerative diseases....to name just a few...

You worry about your "LOVE".
This is your time to show Other this plan.
This is a plan that both of you can work on together.

I'll make it easy.
Grab Other's hand tonight and walk...
Talk to Other about health and keep walking.
Tell Other you want Other to do a plan to get healthy together.

Then show OTHER the plan...
The 5K Plan...
After your walk...tell Other the first day is already done.
Love doesn't get any better than that.
Get Other close to you tonight, for your health and your life together.

Related Articles:
3 Week 5K Training
Training for a 5K in 6 Weeks
Jago Holmes Personal Trainer ~ 5K Training for Beginners

Winter Running Tips for Beginners

Keep Running Through the Winter

As we reach the end of the year we are reminded of cold temperatures and snow.

I love winter but not being ready for it has the thought of winter shivering up my backside.  

How you fit and organize your running program into the season can make for better running.

If you've gone through a winter before or you're a  beginner, you probably want a list to keep you ready.

Here is some winter tips to get you organized.

10 Winter Running Tips For Beginners

1. Dress in layers. Make sure that you wear light layers so when you are warm you can take a layer off. A good rule is windbreaker, liner and t-shirt
2. Running shoes should be have more grip, because of snow and ice.
3. Water, always hydrate yourself through out the day. Even though you are not sweating, you still need to drink water to help replenish you when you run.
4. Warming up - You should warm up with a 5 to 10 minute walk or light jog and stretch before your run.
5. Wear socks that pull the wet away from skin to prevent your toes from getting cold and freezing.
6. Wear a light hat and mittens. Preferably good wicking, because sweat can turn into your worst enemy when it starts to get cold.
7. Make sure that you have good SPF Sun and Wind protection for your face and lips, even if it is cloudy the sun still has damaging rays.
8. Run in the day time as much as possible or wear reflective clothing.
9. Always carry around ID or wear an ID bracelet and always carry a phone.
10. Wear sun glasses, sunshine rays can be very hard on your eyes when it reflects off the snow.

SMilE and have a HapPY RuN!
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