Get up and get out!

Are you in your car, working from home, or stuck behind your desk? Whatever you're doing, STOP. Get up and go outside, walk around the block, inhale the fresh air, and enjoy. If you haven't noticed, it's nearing 70 degrees and is clear, still, and simply gorgeous outside. A short walk can boost your metabolism, stimulate your creativity, and increase your energy for the rest of the day. Furthermore, new research has revealed that most Americans aren't getting enough vitamin D, so a little sun would do you some good. Now I've got to get out of here. Enjoy your day!

Hey, you! Yes, you, the one half asleep at your desk. Did you have breakfast this morning? If not, you're missing a key ingredient to a healthy life. It doesn't even take that much effort to start the day off right, and the pay-off is well worth it. For instance, a bowl of oatmeal is almost ideal: 150 calories, 27 g carbs, 4 g fiber, 5 g protein, 3 g fat. Throw in some walnuts and skim milk for more protein, calcium, and other health benefits, and you've got a meal. The combo of carbs, fiber, and protein help you feel full longer than would simple carbs like toast and jelly or the old Poptart. By eating early, you rev up your metabolism, in turn burning calories and giving yourself energy for the morning. So wake up and have a great day!

From Victim to Victor

Yesterday at the gym a member told me about a recent conversation she had with her mother. Her mom said, "Everyone in our family is fat. It's in our genes. It's just the way you're going to be." The member said, "No, I won't accept that. Someone has to break the cycle." At that moment, she went from being a victim to a victor! She then came and joined the gym. Her mom, well, she will probably continue the way she is. The point is, all of us have genetic advantages and disadvantages, but we still have the power to make a difference. Focus on the things that you CAN control, not on the external factors you can't. Let this mindset of empowerment permeate every sphere of your life and you will be impressed with just how much you can accomplish.

What's for Dinner Tonight?

So, what's on the menu for dinner tonight? Carry-out, a restaurant, or a combo of whatever's left in the fridge? One of the keys to ending the day with a healthy meal is planning ahead. Some people like to shop on Sunday and plan their meals out for the week. I only WISH I could be that organized; but I do like to plan ahead a little and put together something healthy. If you're like me, you won't make something with more than 10 ingredients. So I thought I'd share an easy, healthy, and tasty dinner idea with you:

Maple Lime Salmon with Cilantro Couscous - about 500 calories - 1 serving

4 oz. salmon
1 T maple syrup
1 lime, juiced
1/4 c water
1/4 c whole wheat couscous
1/4 c choped cilantro
1 c frozen broccoli, cooked
1 t olive oil

Put salmon on a cookie sheet. Mix maple syrup w/lime jice. Pour over salmon and broil for 8-10 min., until fish flakes w/a fork. Bring water and couscous to a boil, remove from heat, and cover. Stir in cilantro, add salt and pepper to taste. Serve with salmon and broccoli drizzled with olive oil. Total prep time is just minutes and total cooking time is 10 - a complete dinner in 15 minutes. Enjoy!