Workout for Hope

I have been with the City of Hope for several years working as a committee member for the Workout for Hope and supporting the cause whenever I can.  This year I am one of several local presenters involved in this year’s Workout event, which will be held on Sunday, September 14 at the Westin Hotel.  Here is a link to the webpage:

 http://www.cityofhope.org/workoutforhope

This event is so much fun and also exposes you to many different styles and formats of exercise.  Our committee came up with a shoes on/shoes off program (my idea) to showcase traditional fitness formats as well as some wonderful barefoot options that are very eclectic and cool.  Please join me in helping to raise money for HIV/AIDS and cancer research by attending.  Besides that, you will get an incredible 2 hour workout and leave refreshed, revived and renewed with the added bonus of helping others.

Hope to see you there!

Amy

Looking Ahead

Just returned from a conference and my head is spinning with all kinds of things to say, do and be.  I will be sharing my favorite pieces of equipment later this week, along with my personal plugs for some wonderful fellow presenter friends and their programming.  All in all it was a long week, but I gained what I needed and left behind the rest

Get out and enjoy your week, take advantage of the opportunities given to you, be thankful, be mindful and most importantly be well.

Amy

Optimal Nutrition

The following are simple strategies that you should include in your meal planning, food preparation and overall healthy diet.  By including several or all of these options you will decrease your risk of developing disease, cut down your risk of obesity and lose weight.  Here’s a little tidbit for you to chew on (no pun intended):  If you snack on produce three times a day instead of soda and chips you can expect to lose about 1 pound per week!

 

Eat and breathe the following little morsels:

• Eat regular snacks and meals throughout the day; about every 2.5-4 hours.  About 3 meals and 2-3 snacks
• Eat protein with every meal or snack to improve satiety of meal
• Eat a fruit or vegetable at every meal or snack
• Eat foods with fiber (whole grains, vegetables, fruit, legumes- beans, peas, lentils)
• Keep saturated fat intake to <10% of total calories and avoid all sources of trans/hydrogenated/partially hydrogenated fats <1% of fat intake
• Eat lower fat foods and make smart substitutes (2% milk to 1% or skim, non-fat yogurt instead of whole fat)
• Eat just until comfortable
• Eat a small snack just before lunch and dinner to reduce the tendency to overeat
• Limit refined foods- white bread and cereals, soda, sweets and alcohol
• Limit alcohol and caffeine intake
• Limit sodium containing, cured and smoked products
• Reduce or eliminate processed foods which contain additives, preservatives, artificial flavors and sweeteners
• Eat a variety of foods every day.  GOAL- try not to eat the same foods in a 3 day period
• Eat more wholesome, natural foods, and buy organic whenever possible.

 Enjoy your apple a day,

Amy