Tag Archives: go be full

Keep Active Throughout the Day

Staying active is often essential to maintaining and losing weight. If you’re low on time, just try to get more steps during the day or try a standing desk. Here are also some other great ways to get in a good workout if you have the time:

  • Weight training is great for boosting your metabolism and burning calories throughout the day. Muscle burns more calories at rest than fat and can help you lose weight faster. And ladies, weight training won’t make you bulk up. Women just don’t have as much testosterone as men.
  • High-intensity interval training (HIIT) or circuit training is a quick and efficient way to get in a good workout. It has been shown to boost your metabolism throughout the day and often doesn’t take longer than 15-20 minutes. Win-win!
  • Running, cycling, dancing, and other forms of cardio are also great ways to burn lots of calories and improve your cardiovascular health.
  • Stretching, Pilates, and yoga are great ways to improve your flexibility and strength and can help in other areas of your fitness regime.

What exercise(s) work best for you?

As always, remember that healthy eating and fitness go hand-in-hand. The old saying goes that you can’t out-exercise a bad diet. Be sure to enjoy your favorite foods as well as healthy ones in moderation. Your diet doesn’t have to be perfect 100% of the time, but it’s important to make sure you always incorporate vitamins, minerals, and other essential nutrients into your daily diet. Have a happy, healthy new year from us at Guest Services Inc!

For more information on Judy Caplan and her services, you can visit her website or contact her by email or phone at (703) 758-2399. You can also follow Go Be Full on Facebook and Twitter for updates from Caplan.

Enjoy Healthy Fats from Oils, Seeds and Nuts

Healthy fats are essential for your health and help you maintain a healthy weight, decrease your risk of developing diabetes, and improve brain function. Some healthy options include avocado, olive oil, raw seeds, nuts, and nut butters. Below are some easy and tasty ways to include healthy fats in your diet:

  • Get your daily dose of Vitamin E, fiber, and essential minerals with raw almonds, cashews, dry roasted peanuts, and walnuts.
  • To limit cravings for sweets, enjoy a handful of nuts instead.
  • Use olive oil based salad dressings to incorporate Omega-3 oils for a healthy heart and brain.
  • Trail mix with yogurt and fresh fruit is a great way to include nuts in your diet. You can also enjoy a KIND Bar for an afternoon snack.

What’s your favorite healthy fat? Use #LocalRoots to join the conversation!

Incorporate Lean Protein and Beans into Your Diet

Protein is essential for tissue repair and immunity; however, you don’t need as much as you may think. Most people only need about 6 ounces of animal protein (or vegetarian substitute) per day. Caplan notes that consuming too much protein can lead to bone loss. Here are some great lean (low fat) protein options that you can include in your diet:

  • Enjoy flank steak, chicken, or turkey on sandwiches and salads, but be sure to avoid deli meats that are high in sodium nitrates; these include bologna, salami, and ham.
  • Enjoy fish for lunch or dinner. Fish is high in Omega 3 Fatty Acids, which help improve heart and brain functions.
  • Add unprocessed cheese to salads and quesadillas, or simply enjoy it with fresh or dried fruit and nuts for a sweet and savory treat.
  • Spread some olive oil or canola mayo (cold pressed) and spicy mustard and/or horseradish on your sandwiches to add some healthy fats into your diet.
  • For some extra zing, add sliced avocado and roasted red peppers to your sandwiches. To increase your daily dose of antioxidants, you can also add a few spinach leaves.
  • For a healthy lunch with an Asian flare, you can pack eight pieces of sushi or sashimi with some edamame and miso soup.
  • Beans are also a great source of protein, particularly for vegans and vegetarians. Some tasty options include beans soups, Mexican entrées, or tofu dishes. For something quick and simple, you can toss a can of beans into a fresh green salad.