Good afternoon fellow fitness followers!

This is Carol Dunlop of Optimum Body Sculpting bringing you this Friday Afternoon Fit Minute. These fitness tidbits will help you focus on fitness and put your wellness back in your hands so that you ARE the boss.

In today’s Fit Minute we’re talking about: 5 Ways to Eat Better Today

A recent study showed that most people don’t follow the healthy advice they know that they should adhere to. Somehow life always gets in the way.

The solution:  By making just a few changes in your daily life, you can be headed towards the healthier lifestyle you were meant to live. Follow these simple suggestions for living healthier and get started today.

1. Shop for Colors: The next time you’re in the grocery store, make sure you pick up a couple of different colored vegetables. The various colors not only look good, they also provide needed nutrients. So go ahead, have a rainbow in your plate.
2. Keep a Food Journal: You won’t know how you’re doing with eating better unless you track it. Keep a journal so that you know when you’re on track and when you can use a little boost. You can do it!
3. Cut Back on Salt:  You need salt and sodium in your diet, but most people get way too much. Too much sodium intake can lead to bloating and can cause health problems like high blood pressure. When you are shopping be sure to read the labels and check the sodium levels. Choose low salt or no salt added seasonings. Better yet, allow herbs and spices to season your food; this will let the true flavor of the food come right out. One more trick, take the salt off the table, you’ll be less tempted to add more salt if it’s out of sight.
4. Cook Once, Eat Twice: Cook enough food so that you can eat leftovers for lunch. The best part about that is the great meal you cooked the night before can be enjoyed all over again the next day. And, you’ll save money by not having to buy lunch.
5. Count to 3: Make your last meal at least 3 hours before bedtime. This way your tummy will be empty when you go to sleep. This allows your body to concentrate on fat burning and rebuilding tissue all while you dose, instead of trying to digest all that food you just ate.

Do you have questions about how to live the Fit Life? Join me each Tuesday and Thursday on Fit4Life Radio at 1:00pm EST and get answers, tips and real solutions. Log on to www.optimumbodysculpting.com and click on the Fit4Lfe Radio banner at the bottom of the page. Each week we’ll talk about how you can be more fit next week.

That’s it for today; remember you can eat better today and tomorrow, so get started right now. See you next time with another Fit Minute.

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Creating the Plan for Your Garden

First, you’ll need to decide what foods you will plant and grow in your garden. My suggestion is to create variety; plant vegetables that you like and some that you want to try. Also include herbs and spices; they’ll give your garden a wonderful and fragrant scent. If you team up with some neighbors, each of you can plant different things, then exchange and swap out at harvest time.

Commit to “Workin” it

Plan to work or tend your garden for 30 minutes every day. You’ll reap the benefits by having a bountiful harvest and build some strong muscles in the process. All that weeding, hoeing, picking and watering will strengthen your core, back, arms and shoulder muscles. Not to mention burning some serious calories. For 30 minutes of work, you could burn around 115 calories. You can burn more by either working your garden longer or more strenuously.

Spice Up Your Lunch

One of the best benefits of creating your garden is that you get to eat your results. Use this time to experiment with new recipes. Because you will be taking your lunch regularly, you’ll not only save money, but I bet you’ll lose some excess fat in the process.

Water, Weed and Pick

Make sure you give your garden plenty of water when needed. Conserve water by using a rain barrel to capture rain water and set up a drip irrigation system. Instead of using tonics to get rid of the weeds, pick them yourself. Be careful of your back and all that bending, but you will notice a stronger, flatter core before long. Pick edibles often. Be conscious of when your garden stares to bear fruit. You can prolong your growing season by keeping veggies from getting too large before you pick them.

Can Them for Later

Now that you’ve got all that great food, don’t waste it, can it! With the economy as it is, canning is coming back in style. You can purchase a kit or go on the Internet to search for all the info you need.

Good luck with your new garden and your new body!

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Please enjoy this guest post by fellow colleague Tanya Stroh

We should all strive to eat healthier. A lot has been written about how we should eat only organically grown foods. We have all heard about the benefits, but what exactly is Organic? Experts define Organic food/farming as ‘food that has been grown, raised and transported without chemicals, pesticides, hormones, fertilizers, or other additives on land or in soil that conforms to the standards of the organic certification board of the U.S. Department of Agriculture.’ WebMD advises not to confuse “free-range,” “hormone free” or “natural” with Organic and be sure to look for the Organic Seal which means the food is grown according to USDA standards. The one great drawback to foods that bear the above labels is that they can cost as much as double the price of conventionally grown foods. So how do we eat healthy on a budget?

Start with the basics; keep it fresh, whole grains are best, avoid processed foods and eat lots of fruit and veggies. When you are tempted to grab the fast food “2 for $5” deal because it seems cheaper and easier than eating healthy give one or two of the below solutions a try.

1. Having a game plan is essential, plan your meals and snacks for the week, then make up your grocery store list. It is easy to save money and to avoid impulse buys, even if they are healthy, when you stick to your list and purchase only what you are going to eat.

2. Buy in bulk; in this case I am referring to anything that is not prepackaged. Not just produce, but also foods like seeds, nuts, grains, cheeses, rice and even pasta. This kind of bulk purchasing saves money because you are not paying extra for someone else to measure, pick, package and wrap it up. You also have control of the amount and the quality of the food you select. For fruits and veggies, always opt for whole and uncut, not only are they less expensive but they tend to be fresher, contain more essential nutrients and last longer.

3. Buying organic, as I mentioned earlier, is pricey, so only purchase it when necessary. The following is a list from WebMD of foods that are less susceptible to pesticide residue; papayas, broccoli, cabbage, bananas, kiwi, peas, asparagus, mangos, pineapples, corn, avocados & onions. Whether you are eating organic or conventionally grown fruits and vegetables, always wash ALL of them under running water, even if you are not eating the skin. It is also a good idea to scrub them with a vegetable brush.

4. Fresh produce is always less expensive when it is in season. Local farmers markets are a great source for in season foods. When possible preserve, can, jar or freeze fresh fruits and vegetables.

5. Frozen food is a great money saving alternative. Some experts even go so far as to say that frozen food has as much if not more nutritional value then fresh because it is picked and immediately flash frozen and packaged. Save even more when you stock up during a sale.

With just a little planning you can eat healthy on a budget. I would love to hear your money saving tips for healthy eating!

Be Fit, Be Healthy, Be Happy! ~ Tanya

Workout for a Fitter, Healthier You, it’s easy @ tanyastroh.com

Tanya Stroh, B.S., NSCA, ACE

Tanya is the founder and creator of Tanya Stroh Training Solutions, an on-line, fitness and personal training website, featuring uniquely, individualized workouts and the proprietary software technology, TS Trax. Tanya’s philosophy has always been that exercise along with a healthy diet & lifestyle produce the best results. Tanya’s clients, ranging in age from 12 to over 70 years old, have successfully improved and achieved their health and fitness goals because of her highly individualized approach to fitness. And now with Tanya Stroh Training Solutions so can YOU!

Tanya has dual national certifications from the National Strength and Conditioning Association (NSCA) and the American Council on Exercise (ACE). She also holds a Bachelor’s of Science degree in Education/Physical Education from West Chester University.

As a contributing writer, Tanya is the fitness expert for the “Chester County Women’s Journal” and has provided fitness articles to Lance Armstrong’s Livestrong.com. She is a regularly featured fitness guest on the radio show “Mission Nutrition” which airs live and on-line. With her passion for fitness, Tanya has also spoken at numerous charity events including; cruiser weight boxer champion, Steve Cunningham’s Kids Camp.

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The older we get the more important exercise becomes. By making a few small changes and incorporating two simple strategies it is easy to get fit and healthy and stay that way!  In fact studies are showing that baby boomers and seniors tend to see results quicker than anyone else when beginning a fitness exercise program.

To begin with start by adding strength training just a couple of times every week to your fitness routine.  Forget the ‘no pain, no gain’ it is simply not true, you can achieve terrific results from an easy full body exercise routine that does not leave you in pain the next day. In a short time frame you will be amazed at how good you feel! Strength training does so much; it improves your balance and coordination, strengthens your muscles and bones, and it even helps you sleep better.

Secondly cardiovascular exercise is equally as important. It improves the function of your heart and lungs while increasing your overall stamina, endurance and energy. By cardio exercise I don’t just mean hopping on the treadmill or elliptical machine at the gym. It comes down to the fact that the more you move the better you will feel! Every thing you do, yard work, gardening, house work all burn calories and can be included in your cardio exercise. It is easy to get started with cardio exercises; it can be as simple as just taking a walk each morning.

When it comes to fitness and exercise the more you know the better the results. First always check with your doctor before beginning an exercise program. Begin every exercise session with an easy warm up with activities such as walking or easy jogging for at least 8 to 10 minutes. The reasons are easy to understand, you slowly increase your heart rate, warm up your muscles and get the blood flowing to prepare you body for more strenuous exercise. Finally, end each workout with an easy cool down and stretch routine. Remember diet and exercise go hand in hand. Always keep your potions in check even though you are exercising.

When exercising to get healthy and stay healthy, not matter what your age, follow these exercise specifics and you’ll see results in not time!

• • Strength Training Exercising — 1 to 2 full body workouts per week (non consecutive days) with moderate weight and intensity
  • 1 to 3 sets of each exercise with 10 to 15 repetitions
  • 30 to 45 seconds of rest time between each set
• Cardiovascular Activities — 5  to 6 days per week
  • 30 minutes to 1 hour

It is truly the little things that add up to achieving your fitness success. Start slowly, using the above strategies and let each of your successes build on the next.

Workout for a Fitter, Healthier You, it’s easy @ tanyastroh.com

Tanya Stroh, B.S., NSCA, ACE

Tanya is the founder and creator of Tanya Stroh Training Solutions, an on-line, fitness and personal training website, featuring uniquely, individualized workouts and the proprietary software technology, TS Trax. Tanya’s philosophy has always been that exercise along with a healthy diet & lifestyle produce the best results. Tanya’s clients, ranging in age from 12 to over 70 years old, have successfully improved and achieved their health and fitness goals because of her highly individualized approach to fitness. And now with Tanya Stroh Training Solutions so can YOU!

Tanya has dual national certifications from the National Strength and Conditioning Association (NSCA) and the American Council on Exercise (ACE). She also holds a Bachelor’s of Science degree in Education/Physical Education from West Chester University.

As a contributing writer, Tanya is the fitness expert for the “Chester County Women’s Journal” and has provided fitness articles to Lance Armstrong’s Livestrong.com. She is a regularly featured fitness guest on the radio show “Mission Nutrition” which airs live and on-line. With her passion for fitness, Tanya has also spoken at numerous charity events including; cruiser weight boxer champion, Steve Cunningham’s Kids Camp.

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As you probably know by now, I’m going through treatment for breast cancer. It’s a grueling, long process, but there actually might be a sort of silver lining in it for me, Got Menopause offers me the answers I’ve been looking for concerning menopause.

Let me explain, I also suffer from fibroids and until recently, the symptoms had been bearable. But they have recently began to affect my daily living; the cramping and severe blood loss that has brought on Anemia, aarrrgh!

I was considering having a hysterectomy to remove my uterus, which would handle the problem without throwing me into menopause. The only issue with that is they couldn’t do the Double Mastectomy, Reconstruction and Hysterectomy at the same time. So I had to have the first two operations together and then wait until my chemo treatments are completed and then go back in to have the hysterectomy. Another huge operation with at least six weeks of recovery time—right after about six months of immune system-lowering chemo, hmmmm, not quite what I was looking forward to for this year.

However, a ray of light may be shining through. I was recently introduced to this new site that tells you all about menopause, the symptoms, the remedies and the research, www.Gotmenopause.com. It’s been quite an eye-opener.

It’s pretty new, but they’ve put in a lot of time in on the back end and have put together some pretty good articles that cover everything from weight loss to hair loss. Right on the front page, they have all the symptoms that you hear about concerning menopause, along with an explanation as to why it’s happening:

• Hot Flashes
• Weight Gain
• Night Sweats
• Irregular Periods
• Loss of Libido
• Vaginal Dryness

But don’t just take their word for it, Got Menopause, also gives you 50 resource websites that contain specific information about menopause, some you may not have even known about and others you never thought you wanted to know about. They also offer groups and forums so you can meet up with and discuss your menopause symptoms with other women who also suffer with this condition. September is Menopause Awareness month, so be sure to check out this site and all it has to offer.

The reason I’m so psyched about all this info is that I’ve learned that going through chemo may throw me into menopause, which would solve my fibroid issue. Without the estrogen hormone that is produced less and less during menopause, the fibroids will shrink and become a non-issue. My periods will pretty much stop also. I know it’s a long shot, but I have six months to check it out and if it doesn’t work, I still have the other option of having the surgery.

Either way, with all the researchable knowledge on Got Menopause, I am certain that I will be prepared no matter what happens.

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Yes, you can achieve your fitness goals. In the beginning, it might not be easy. You might hate it, and you may feel like quitting – but here are some strategies from those that have been successful to help keep you motivated! Remember losing weight and achieving a healthy lifestyle will take time – you did not gain weight overnight and unfortunately, you are not going to lose it overnight!

1. Log what you eat

Studies have shown time & time again that you are much more aware of what you eat, why you are eating and how much you are eating when you are keeping a log. Be sure to be as specific as you can with your food log. Don’t have time or hate keeping a log – take a picture of each meal and snack with your cell phone and keep a picture log!

2. Take a before picture

Front and side view if possible. Tuck it away or keep it out for motivation. If you stick to your workout routines you will be amazed at the difference you’ll see in no time at all!

3. Do as many base line statistics and measurements as possible

Logging is a great way to see your progression and to chart your success! Think about it as the starting point of data, nothing to be embarrassed about it, it is what it is and it is going to improve! Good things to log include; weight, body fat, BMI, body measurements, how many push ups and crunches you can do in 1 minute, how long it takes to walk/run 1 mile.

4. Incorporate Strength Training and Cardio into your fitness routine

Muscle is important in weight loss – 1 pound of muscle burns approximately 50 additional calories per day.

5. Get on the scale only once per week and pick a pair of jeans or pants that are too small (no more than 1 size too small) as ‘goal’ jeans.

Your body weight can fluctuate as much as 5 to 8 pounds – that is why weighing in once per week keeps you on track and motivated. It is important to remember that when you begin a strength training program you will be building muscle mass – 1 pound of muscle takes up a lot less room than 1 pound of fat. That is the reason I encourage everyone to pick a pair of jeans that they want to fit into again. Even though your body is getting smaller and the jeans are fitting better – the scale may not be moving as fast as you would like.

6. Schedule your exercise in your day planner

Make it non negotiable just like an important meeting or event!

7. Tell your friends about your fitness goals. Ask for their support – you may be amazed at the help you get! It is also a great idea to have an exercise buddy, just make sure you focus on the exercise part and not just the socialization!

8. Start slow, no pain – no gain is simply not true. The first couple months are the most difficult; studies have shown that if you stick with a new behavior like healthy eating and exercise – it can take 6 month to a year to become a habit!

9. Remember – it’s OK to slip up

We all have slip ups – it is what you do afterwards that is important! If you didn’t exercise for while or ate an entire box of chips or cookies or carton of ice cream – FORGET about it, move on and get back on track!

Remember YOU can do it!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Workout for a Fitter, Healthier You, it’s easy @ tanyastroh.com

Tanya Stroh, B.S., NSCA, ACE

Tanya is the founder and creator of Tanya Stroh Training Solutions, an on-line, fitness and personal training website, featuring uniquely, individualized workouts and the proprietary software technology, TS Trax.  Tanya’s philosophy has always been that exercise along with a healthy diet & lifestyle produce the best results. Tanya’s clients, ranging in age from 12 to over 70 years old, have successfully improved and achieved their health and fitness goals because of her highly individualized approach to fitness. And now with Tanya Stroh Training Solutions so can YOU!

Tanya has dual national certifications from the National Strength and Conditioning Association (NSCA) and the American Council on Exercise (ACE).  She also holds a Bachelor’s of Science degree in Education/Physical Education from West Chester University.

As a contributing writer, Tanya is the fitness expert for the “Chester County Women’s Journal” and has provided fitness articles to Lance Armstrong’s Livestrong.com. She is a regularly featured fitness guest on the radio show “Mission Nutrition” which airs live and on-line. With her passion for fitness, Tanya has also spoken at numerous charity events including; cruiser weight boxer champion, Steve Cunningham’s Kids Camp.

Related Photos