Author: Jess

Posted on

Cutting Back on Sodium

We often get caught up in looking for low-fat and low-carb options while completely overlooking the amount of sodium a certain dish may have.  It’s important to pay close attention to how much salt you are taking in.  Meals that are high in protein are often times high in sodium as well.  Pay close attention to how meat is marinated and how much sodium is present.  Below are a few tips in cutting back on your sodium intake.  Consider using these tips to your benefit and cleaning up part of your diet in the process.
1. Mix low-sodium foods with regular foods

2. Add pepper, rather than salt, to a dish that needs more flavor

3. Switch to kosher salt.  (coarser salt means less sodium per unit value)

4. Be on the lookout for non-salt sources of sodium (MSG, sodium citrate, baking soda, etc)

5. Drink water over sports drinks

6. Eat regular potato chips over flavored potato chips

7. Use lemon juice as a marinade or to add flavor


8. Eat potassium to counter the sodium you do take in


Posted on

The Importance of Body Fat Percentage

Everybody talks about BMI, but the truth is, your body fat percentage is a better measurement of overall health.  Keeping your body fat percentage between “athletic” and “healthy”, as shown in the chart above, should be at the forefront of your fitness goals.  A good body fat percentage makes for less of a chance to develop problems such as high blood pressure and type two diabetes.

Whether male or female, the best way to lower your body fat percentage is by gaining muscle.  A consistent strength training program that includes weight and resistance training is the best way to achieve a lower body fat percentage.  Proper diet plays a role in body fat as well.  Naturally, the less junk you eat, the better your chance at lowering your body fat percentage.

Focus on building some strength this month.  Use free weights and body weight exercises to get stronger and build more muscle.  If you are a member of a gym have your body fat percentage tested now and then again in 4-6 weeks.  If you’ve made the proper changes in your workout routine and diet you should see your body fat drop between one and two percent.  It may seem like a slow moving number, but you’ll love the way you look and feel six months from now if you can keep it up!

Posted on

Outstanding Effort and Achievement Award!

The “Outstanding Effort and Achievement Award” for the month of June goes to MY MOM, Ann Napoletan!!!!  Since mid-January she has lost more than 29 pounds and 22 inches.  Her body fat has come down 5% and she has become extremely dedicated to cleaning up her diet and counting her calories.  
Despite a broken wrist early in the year, my mom has been able to stay on track with lower body workouts and logging her food.  She took something that could have become an excuse and turned it into a reason to work harder on the things she was able to do.  Her dedication to improving her health this year has been nearly flawless.  Losing more than 3 inches on both her waist and hips has helped her get down 3 pants sizes!  Her accomplishments continue to motivate her to set new goals and reach new levels of achievement.  
Mom, despite our difficulties of trying to work together in the past, I really feel like we’ve both put in an honest effort to succeed this year and it’s really paying off.  Your commitment to better health is nothing short of amazing!  It makes me so happy to see you put in such a great effort to be healthy and stay active.  I’m so glad this is working out and can’t wait to see what the future holds.  You’ve truly made a lifestyle change over the past six months and I couldn’t be more proud.  Keep up the great work!!!  This journey has become yet another way you’ve inspired me and I’m very, very thankful for that! 🙂
Posted on

Using Goals as a Form of Motivation

Create a goal to keep yourself motivated and on track.  Consider creating a friendly competition with a friend or family member if you feel like that would help.  Whether on your own, or with a friend or small group of people, including a little competition and a goal specific timeline can really help you stick to your routine!
Posted on

The Power of the Medicine Ball

Consider making a medicine ball your next fitness equipment purchase.  There are a ton of exercises that can be done with a medicine ball, especially now that the weather is nice!  Aside from using it in place of a weight to do exercises like shoulder presses and triceps extensions, medicine balls can be thrown, bounced, and balanced on for high intensity core work.  Try chest passes, overhead throws, and oblique twist and tosses with an 8-15lb ball.  Consider trying a set of pushups with your hands or feet on the ball.  Finally, add a medicine ball to any abs exercise for a higher level of difficulty and increased burn.  
If you’re looking for something new to add difficulty to your workout routine look into purchasing a medicine ball from any sporting goods store.  A new addition to your fitness equipment could be just what you need to regain excitement in your workouts and avoid hitting a plateau.  Search “medicine ball workouts” on YouTube for ideas on where to start!
Posted on

Incorporate the Bosu Ball During Your Next Workout!

If you’re looking for a way to switch things up in the gym consider incorporating a BOSU ball into your regular lifting routine.  You can stand on either side of a BOSU and perform curls, triceps extensions, shoulder presses and more while getting a great core workout at the same time!  You can lay flat on the rounded side of the BOSU and complete chest presses and flies, or you can perform plank holds and pushups with your hands and/or feet/knees on a BOSU ball for increased difficulty.  Try crunches on the BOSU for increased abs strength, or simply practice balancing on a BOSU with one foot at a time to strengthen weak ankles.  Lunges and squats can be performed on a BOSU ball as well, and the possibility for cardio and plyometrics on a BOSU are endless.
Next time you’re in the gym give it a shot.  Incorporating the BOSU is a great way to enhance muscle confusion as well as build core strength and stability.  If you feel as if you’re in the habit of doing the same exercises all the time, add a BOSU to your routine for a slight change in intensity!
Posted on

Cajun Spiced Pork Chops

In 15 minutes you can have a delicious meal for four with each serving totaling just 84 calories!  Check out www.allrecipes.com for more healthy ideas!!

Ingredients

  • 1 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon rubbed dried sage leaves
  • 1/2 teaspoon garlic salt
  • 1 1/2 teaspoons extra-virgin olive oil
  • 4 center cut pork chops

Directions

  1. Mix paprika, cumin, black pepper, cayenne pepper, sage, and garlic salt on a plate. Liberally coat each pork chop with the spice mixture.
  2. Heat olive oil and several pumps of non-stick, butter-flavored spray in a large skillet over high heat. Place pork chops in the skillet, reducing heat to medium. Cook until the pork is no longer pink in the center, 8 to 10 minutes. An instant-read thermometer inserted into the center should read 160 degrees F (70 degrees C).

Posted on

What’s for Dinner?

Why not make life a little easier and check out Dinner Rescue Crew, a personal chef service that provides you with enough healthy meals to last all week long.  Follow @ChefMHura on Twitter or become a fan of the Dinner Rescue Crew on Facebook.  Whether you’re looking to cater a graduation party or birthday bash, or just looking for an easy fix for dinner all week long, Melissa and the Dinner Rescue Crew can help!  The food is great and it really doesn’t get more convenient than having a week’s worth of dinners for your family in the freezer.  Check it out!