MakeTimeForFit – January Fitness

Here’s a great way to keep track of your health and fitness goals to kick off the New Year!

Each day add the challenge to whatever you were planning to do for the day. These challenges, either a workout or nutrition challenge, will keep you accountable throughout the month. Soon you’ll form healthy habits that align with your goals which will lead to results!

Once you complete each challenge post a picture on instagram, twitter or Facebook and tag me @maketimeforfit with #maketimeforfit. I’ll add your name to pot each time and raffle off a MakeTimeForFit T-Shirt at the end of the month. The more you stick with it and post the more chances you have to win!

Happy New Year!

DOWNLOADABLE LINK: JANUARYFITNESS

MTFF_JanuaryFitness

 

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You are what you eat!

Food has so much effect on your feelings, attitudes and your appearance! Here are few foods that are good for skin!

  • Tomatoes
    Why: They’re full of lycopene, a phytochemical that provides red pigment and health benefits. Lycopene helps eliminate skin-aging free radicals caused by ultraviolet rays – in other words, it protects against sun damage. To reap the most benefits, heat them up: A half-cup of cooked tomatoes, for example, packs 16 milligrams of lycopene. A daily dose coupled with sunscreen will help block the burn.
  •  Mangoes, Papaya and Apricots
    Why: Got that washed-out look? Load up on some fruit. Mangoes, papaya and apricots are full of pigments called carotenoids, which are stored in the layer of fat directly beneath the skin and can improve color. “They peek through, giving you a rosy glow,” says registered dietitian Karen Ansel, a spokesperson for the Academy of Nutrition and Dietetics and co-author of “The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life.”
  • Cocoa Powder
    Why: Flavonals, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage. A study published in the Journal of Nutrition found that women who drank cocoa fortified with 326 milligrams of flavonals a day had better skin texture and stronger resistance to UV rays than those who didn’t get as much of the antioxidants. Just a few ounces a day – or a standard Hershey’s Dark Chocolate bar – is sufficient. Another tasty way to get enough? Spoon some cocoa powder into your morning coffee, Ansel suggests.
  • Flaxseed
    Why: Think of these as tiny wrinkle fighters. They’re packed with omega-3 fatty acids, which erase spots and smooth fine lines. In one study, participants who had about half a teaspoon of omega-3s daily for six weeks had less skin irritation and redness, as well as better-hydrated skin, according to findings published in the British Journal of Nutrition. That’s likely because fatty acids attract water to skin cells, plumping the skin and reducing wrinkling.
  • Sweet Potatoes:
    Why: They’re full of vitamin C, which smooths wrinkles by stimulating the production of collagen. One study, published in the American Journal of Clinical Nutrition, found people who consumed 4 milligrams of vitamin C – about half a small sweet potato – daily for three years reduced the appearance of wrinkles by 11 percent.
  • Spinach:
    Why: Want to protect yourself against skin cancer? Take a page out of Popeye’s book. A study published in the International Journal of Cancer found that folks who ate the most leafy greens (more than four times a day) developed half as many skin tumors over 11 years as those who ate the smallest amount (once a day or never). That’s likely because the folate in spinach helps maintain and repair DNA, reducing the likelihood of cancer-cell growth
  • Canned Tuna:
    Why: It’s packed with selenium – a nutrient that preserves elastin, which keeps skin smooth and tight. Selenium also prevents free radicals that are produced by UV rays from damaging skin cells, protecting against sun damage.
  • Safflower Oil
    Why: If you have dry, flaky or itchy skin, take note: This common cooking oil doubles as a moisturizer. It contains omega-6 fatty acids, which keep cell walls supple, allowing water to reach the skin. Some research suggests consuming safflower oil can help ease skin problems such as dermatitis, inflammation, acne and dry skin.

What’s for Dinner? Spaghetti Squash & Shrimp!

I love love love spaghetti squash! It is so versatile and very easy to make – best part guilt free! You can replace pasta with it and reap many benefits from the swap.

“One cup of cooked spaghetti squash only has 42 calories, compared to a cup of cooked pasta with over 200 calories. It only has 10 grams of total carbohydrates, which is one-fourth the amount you’ll get from the pasta. You’ll also get 9 percent of the recommended daily intake of dietary fiber.” Plus it has Vitamins A, C, potassium and calcium.

An easy way to serve spaghetti squash is with some shrimp and tomato sauce.

Cook the spaghetti squash. Here’s how
Devein shrimp and cook for about 3-4 minutes on each side in your  choice of oil (coconut, olive, or regular)
Add garlic to shrimp once you flip the shrimp
Sautee together
Tomato Sauce ( make your own or I’ll get a lower sugar or Simple Truth brand).
Plate shrimp and tomato sauce on top of spaghetti squash and you are good to go!

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Simple and delicious salad

One of my “go-to” salad is this spinach avocado tomato salad. It’s easy and delicious.

Recipe:
Spinach leaves
Half an avocado, diced
Half a tomato,  diced
Dash of olive oil and balsamic vinegar

Viola simple, easy and nutritious! And the best part – there’s no wrong way to make a salad. Add in more of what you like and take out what you don’t.

What are your favorite salads?!

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Hitting the gym?  Email maketimeforfit@gmail.com for a FREE consultation for a personalized workout program!

Stay on track even when dining out

Headed out for dinner? Here are some tips that can help you stay on track with you fitness lifestyle goals!

One tip I use when dining out is to order half my meal. Just ask the server to box up half for you before you get it.
You’ll be surprised how much food half is, and you trick your brain because when you clean your plate you won’t feel terrible afterwards!

Another tip I use is to always get the side of vegetables! Fries have zero nutritional value, just don’t get them -you’ll be OK I promise!

You know you can order those veggies dry? They won’t be raw but they won’t use a half a stick of butter when sauteing them.

This is half of my dinner from the other night

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I got a chicken caprese sandwich with a side of zucchini and squash. That doesn’t look like half a meal does it? Portion sizes are outrageously large in restaurants and often times our eyes are way bigger than our stomach! Go to the restaurant with the mindset to order half and you’ll get to enjoy your meal without the guilt! PLUS you get leftovers!

Need a workout program? Start today! Email maketimeforfit@gmail.com for a free consultation to get your personalized workout program!

How do you make spaghetti squash?

Lot’s of hype on spaghetti squash – but how in the world do you make it? It’s actually very very easy!

What you need:
1 spaghetti squash
Casserole dish (microwavable)
Knife
Water

What to do:
Cut lengthwise the spaghetti squash in half
Clean out seeds – don’t mess with sides just scrape the seeds from the middle
Place halves face down in the casserole dish
Fill with water about .5 to 1 inch so that the face of squash is covered
Microwave for 12 minutes – rotate dish half way through if your microwave doesn’t spin
Now when it’s done it will be VERY hot.
Let it cool and remove from dish and flip the squash face up on a plate. Using a fork, pull the inside of squash to the center and it will come off in little spaghetti strings!
Move these to your bowl and top with whatever you want!

Suggested toppings:
Spaghetti squash and your favorite protein
Garlic & butter
Butter
Butter & brown sugar (yes this makes it less healthy but it delicious! )

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Start today! Email maketimforfit@gmail.com for your personalized workout program!

Make a grocery list!

Often times you hear, eating healthy is so expensive, organic foods are just too much.  Well I’m not going to sit here and tell you that’s not all true but I am going to say there are ways to be a smart shopper! Eating in general is going to cost you, whether you buy food at a grocery store, a restaurant or a fast food place, you are going to spend money.  It may take a little longer on the front end but taking a few minutes to look at the ads you get in your weekly paper for discounts can really add up!

I live less than 2 miles from three grocery stores and no I don’t go to different stores for different things every week, but I check just to see what the prices are to make sure I’m aware of the going rate of tomatoes, zucchini or chicken. Grocery stores compete and you are the winner because get the best deal, so my advice is to just take advantage of it! Honestly 15 minutes and your list will be complete! Plus you can plan ahead of what you will make for lunch and dinners which will keep you on track and eating healthy with minimal effort!

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Start your fitness journey today! Email maketimforfit@gmail.com for a FREE consultation for a personalized workout program!