December 6, 2017

Healthy Habits

By: Kelley Koons A few weeks ago a friend of mine said something that really resonated with me, which leads me into the first edition of Healthy Habits. We were talking about our health, wellness, and fitness when my friend said, “I’m starting my health and fitness journey now, so I can be ahead of the game and go into 2018 feeling great!” I realized at that moment how many people use the holidays as a scapegoat to put off health and wellness. November and December are filled with giving, so many of us become consumed with that tradition, that we forget about self care- mentally, physically, and nutritionally. When January rolls around, the gyms are so crowded, people get frustrated or discouraged waiting on a piece of equipment to become available. They almost set themselves up for failure, and the January rush can make a health journey all the more intimidating for a beginner or someone who wants to get back into it. Often times you’ll see the gym crowd or the supplement isle at the grocery store die down late January or early February. Much of this is due to crash dieting, over-training, or in general, over doing it. This can lead to quick burn out, fatigue, low energy, high blood pressure, and injury. By starting off slow, retraining yourself on fundamentals and gradually moving in the right direction with nutrition and workouts you’ll be much more likely to be successful. If you have a goal of improving […]
December 27, 2017

Healthy Habits – Just How Healthy is Your Salad?

By: Kelly Koons With the New Year approaching, many of us are re-evaluating our lifestyles and setting goals for a healthier year. One way you might go about this, is by your food choices. Many people opt for a salad when they are seeking a healthier option at a restaurant or drive-thru, but is that salad really that much healthier than the combo #5? Here are some tips for insuring you get the most nutrition out of your salad. Although a salad smothered in Caesar, Ranch, or Blue Cheese dressing may be delicious, they serve little to no purpose in the nutrition department- in fact they are filled with fat, calories, and are high in sodium. A great substitute for salad dressing is olive oil, balsamic vinaigrette, or an avocado. If all else fails, ask for it on the side, and only eat a little. One salad topping that tops the list for most is, meat. When ordering a salad it’s important to assure the meat is lean and not deep fried or breaded. Fried chicken and bacon are poor choices, even though it may taste good, they can be filled with bad carbohydrates, fat, grease, multiple calories, and high in sodium. Instead substitute with a grilled meat or turkey bacon that is smoked. Caesar and western salads are infamous for croutons and tortilla strips which carry no nutritional value and pack extra calories, sodium, and carbohydrates. Try substituting chopped almonds, pumpkin seeds, or walnuts instead (be sure the nuts […]
February 13, 2018

Healthy Habits – How’s That Resolution Going?

By: Ryan Sargent Photo by Nadine Shaabana on Unsplash Most resolutions don’t make it past January 31st. Is that why gyms charge their “maintenance fees” in February? Maybe Valentine’s Day is strategically positioned so we can cope with chocolate? On many occasions I hear people talking about their resolutions, which is usually promptly followed by a look of disappointment for not following through a promise they made to themselves at the turn of the new year. They lost motivation, can’t seem to get their schedule around the change they started to make, or otherwise share words of defeat for not feeling capable or able to step up to the challenge. There must be a more effective way to make healthy change, right? Some of the drastic changes some of us expect: get a new career, lose 40 pounds in 12 months, go from never going to the gym to going for two hours a day. On New Year’s Eve, these sound admirable and almost doable – we get caught up in the moment and make promises. Once we get out of the starting blocks, however, we quickly feel defeated. If you dig a little deeper and explore the impact this dynamic has on our mental health, it might have you reconsidering how you approach goal setting. Setting these kinds of goals, expecting ourselves to achieve the impossible, and then beating ourselves up when we fail closely remind me of a common thinking error called, “All-or-Nothing Thinking”. This nasty little trait can fuel a […]
February 28, 2018

Healthy Habits – Is Organic Worth the Extra Expense?

Food for thought- Is organic worth the extra expense? By: Kelly Koons Organic has become quit the trend over the last decade. You probably pass by the organic produce section before coming to the regular produce or even see an entire section dedicated to just organic products at your local grocery store. If you’re one of the shoppers wondering if you should pay the extra price to be more health conscious, maybe this article will help you out. Here I’ll talk strictly about produce and some items which may be worth the extra price you pay for organic, and their long term affects on your health. What exactly is “organic”? It means products must be free of synthetic additives like harmful pesticides, chemical fertilizers, and dyes, and must not be processed using industrial solvents. Often times you’ll see a label that states “USDA Organic” which is the stamp of approval from the United States Department of Agriculture, certifying the organic farming process. Many people wonder if it’s beneficial to purchase organic foods since they are more costly. That’s a difficult question since so many factors go into a particular fruit or vegetable such as, the attraction insects and animals may have to it, region of growth, size, exterior layer and so on. To better help you determine if you are getting extra bang for your buck on your favorite produce, take note of the Dirty Dozen list below.  Everything on this has been tested and scientifically proven to contain more pesticides […]
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