We all know that exercise and a healthy diet are the cornerstones of feeling great and looking good. However, for many of our bene-fit clients, there is a third component of total wellness that is often the most elusive: positive thinking.
Too many women (and yes, some men) are down on their bodies, stressed out about their personal commitments, and intimidated by the weight (no pun intended) of their own goals. Too many men (and yes, some women) are overworked, plagued by multiple demands from work, family and friends, and tend to shut down and internalize rather than seek help from others. Sound familiar?
It is often to easy to focus on the day-to-day downfalls ("I ate a donut this morning at work, ugh") rather than see the moment in the context of long-term goals ("I ate a donut this morning, but I hit the gym after work and will prepare a healthy snack for tomorrow."). Practicing forgiveness and finding proactive solutions are often the simplest ways to combat a glitch in your fitness journey; however, they're also the most overlooked.
For some folks, reading an inspiring self-help book can kick-start your positive mood - try The Power of Now or The Amazing Results of Powerful Thinking to start. Not ready to commit to an entire book? Check out accountability websites like HabitChanger, HabitForge, and Life Balance to help you get - and stay - on track with your wellness goals.
As we all know, though, not everything can be fixed with a few written words or a tech-savvy iPhone app. Rather, the most important component of positive thinking is surrounding yourself with positive people - again, simple but profound. bene-fit was built on the philosophy that social support matters, and whether your form of self-help is attending a butt-kicking Boot Camp or checking out a group exercise class at your local gym, just being around same-minded folks can really boost your mood and keep you focused.
Winston Churchill once said, "a pessimist finds difficulty in every opportunity; an optimist sees opportunity in every difficulty." This week, bene-fit asks you to see the glass as half full, be proactive, and seek support as you take another step toward your fitness goals.
March 28, 2011
March 22, 2011
bene-fit Your Diet: Nutrition Tips That WORK
As a bene-fit personal trainer (and, full disclosure: not a registered dietitian - and the difference here is very important), it is astounding how many questions I get from clients and friends alike about nutrition and healthy eating.
Again, as a bene-fit personal trainer and co-owner of a fitness consulting business, here's some more disclosure: I love exercise. I do not, however, love deprivation, dieting, or food restrictions. And so I often struggle with clients who decide to engage in crash diet fads, very low calorie diets (VLCD), overzealous supplementation, skipping meals, and (shudder) the many "cleanses" made popular by celebrities and the fitness industry.
If you're seriously looking to "cleanse" your body, eliminate animal products for one week. Subsist on vegetables, fruits, whole grains, and beans, and cut out sugar, dairy, refined carbohydrates, meats, and eggs, all the while drinking 80+ ounces of water per day. Without pills, powders, or potions, I have a hunch you'll feel fantastic - if you can stick to it for all seven days.
That said, you don't need to cleanse the body if you're actually eating clean in your daily life. bene-fit recommends the 90/10 rule for our clients and in our lives. The theory is easy: if you eat well and exercise 90% of the time, you can afford a splurge (or a day off!) 10% of the time without major detriment to your health and fitness goals.
Now, think about this in considering 90/10: in a hypothetical sample of 10 days, that's ONE missed workout. ONE ice cream sundae. ONE late night out with a few too many alcoholic drinks and a few missed hours of sleep. If your indulgences are exceeding a realistic 10% of your lifestyle, it might be time to reevaluate what is "normal" and what's a "splurge."
There are easy ways to ensure that your diet stays clean most of the time, and the #1 strategy is to plan ahead. As the saying goes, "failing to plan is planning to fail" - and nowhere more than in balanced nutrition does this saying apply! That's where bene-fit professionals are here to help you - free of charge.
Conceptualize your meals weekly (versus daily, or worse, meal-to-meal). Make a list of what you need to buy, and buy only that - no extras, no sweets, no "bonus" calories. Use everything that you buy, particularly the fresh produce, and be creative with leftovers. A steak grilled on Sunday becomes a steak wrap when refrigerated and thinly sliced on Monday. A rotisserie chicken on Tuesday gets shaved into a chicken Caesar salad on Wednesday when mixed with some greens and low-cal dressing, while a big batch of brown rice cooked up on Thursday can supplement a halibut filet that night, get mixed into a fish gumbo on Friday, and even form the base for a filling frittata on Saturday brunch.
Want more proof that whole, unprocessed food - besides being naturally delicious - is also the best fuel? Rachet up your workouts during your cleanse and/or clean eating week by adding distance, intensity, time, or weight to your regular routine. Known as the FITT principle (frequency, intensity, time, and type), these simple changes can make a years-old exercise routine feel like something new - and challenging.
Eat well, move more, and take the extra step toward finding your bene-fit this week!
Again, as a bene-fit personal trainer and co-owner of a fitness consulting business, here's some more disclosure: I love exercise. I do not, however, love deprivation, dieting, or food restrictions. And so I often struggle with clients who decide to engage in crash diet fads, very low calorie diets (VLCD), overzealous supplementation, skipping meals, and (shudder) the many "cleanses" made popular by celebrities and the fitness industry.
If you're seriously looking to "cleanse" your body, eliminate animal products for one week. Subsist on vegetables, fruits, whole grains, and beans, and cut out sugar, dairy, refined carbohydrates, meats, and eggs, all the while drinking 80+ ounces of water per day. Without pills, powders, or potions, I have a hunch you'll feel fantastic - if you can stick to it for all seven days.
That said, you don't need to cleanse the body if you're actually eating clean in your daily life. bene-fit recommends the 90/10 rule for our clients and in our lives. The theory is easy: if you eat well and exercise 90% of the time, you can afford a splurge (or a day off!) 10% of the time without major detriment to your health and fitness goals.
Now, think about this in considering 90/10: in a hypothetical sample of 10 days, that's ONE missed workout. ONE ice cream sundae. ONE late night out with a few too many alcoholic drinks and a few missed hours of sleep. If your indulgences are exceeding a realistic 10% of your lifestyle, it might be time to reevaluate what is "normal" and what's a "splurge."
There are easy ways to ensure that your diet stays clean most of the time, and the #1 strategy is to plan ahead. As the saying goes, "failing to plan is planning to fail" - and nowhere more than in balanced nutrition does this saying apply! That's where bene-fit professionals are here to help you - free of charge.
Conceptualize your meals weekly (versus daily, or worse, meal-to-meal). Make a list of what you need to buy, and buy only that - no extras, no sweets, no "bonus" calories. Use everything that you buy, particularly the fresh produce, and be creative with leftovers. A steak grilled on Sunday becomes a steak wrap when refrigerated and thinly sliced on Monday. A rotisserie chicken on Tuesday gets shaved into a chicken Caesar salad on Wednesday when mixed with some greens and low-cal dressing, while a big batch of brown rice cooked up on Thursday can supplement a halibut filet that night, get mixed into a fish gumbo on Friday, and even form the base for a filling frittata on Saturday brunch.
Want more proof that whole, unprocessed food - besides being naturally delicious - is also the best fuel? Rachet up your workouts during your cleanse and/or clean eating week by adding distance, intensity, time, or weight to your regular routine. Known as the FITT principle (frequency, intensity, time, and type), these simple changes can make a years-old exercise routine feel like something new - and challenging.
Eat well, move more, and take the extra step toward finding your bene-fit this week!
March 7, 2011
Take Time to Make Time
Ask and you shall receive, bene-fitters: the feedback from our "Top 10 Wellness Tips" blog post was so great that we decided to do a second installment this week!
However, we wanted to put a distinctly different spin on this week's entry. One of the crucial factors to any type of long-term success is time management - the organization and planning of one's time in the most efficient fashion to ensure completion of necessary tasks and allow freedom for pleasure and relaxation.
Almost nowhere in our lives is this more important than in regard to our health - yet often, this is the first consideration to go when our days get busy. Do you ignore sniffles until they turn into a full-blown flu? Do you put aside your workout to chug through a couple extra hours at the office? Do you spend money on dinners out and designer clothing only to find your gym membership dues going into default? All of these are signs that your healthy time management might be suffering more than you think.
Thus, today we bring you the top 11 (yes, 11 - we couldn't resist that extra tip!) tips for managing and organizing your daily life to maximize your healthy potential and find time to breathe and prioritize your overall well-being:
(1) SORT LIKE WITH LIKE
Do you waste time moving between the bedroom, kitchen, and bathroom because the items you need are spread throughout the house? Start off by placing the items you use ONLY in the room in which they are used (i.e., no random blowdryers strewn about the living room!). Second, place a small bowl, tray, or other container in each room to capture items that need to be removed and put back in the room in which they belong. At least once a day, check to make sure that container is empty. :)
(2) SEE CLEARLY
Visual clutter often translates to mental stress - when we see a mess, we internalize that messiness. Take the time to rearrange stacks of books, DVDs, or other clutter, and create a system (alphabetic, by color, or by size) to make organization easier in the future.
(3) CAN IT
Sick of lingering garbage odors because you stuff the bag in order to avoid emptying it? Place 5-10 empty garbage bags folded in the bottom of the can. This way, when you lift a bag out, the other one is waiting - no time lost fumbling through your box or other storage area when you really just need to take out the trash.
(4) SYMMETRY IS BLISS
Sick of half-empty shampoo, conditioner, and body wash bottles littering up the peaceful retreat of your shower? Invest in some uniform glass bottles so that you can a) see how much you have left of your products and know when to restock, and b) find what you're looking for without fumbling through a mess of plastic. Then once you're got your bottles, take 'em off the ledge in a stylish and simple shower caddy.
(5) OUT OF SIGHT, OUT OF MIND
Clothes threatening a takeover on your bedroom floor? Make your hamper accessible and skip the step of sorting by keeping a multiple-sectioned hamper wherever you need it most - i.e., not just stashing it to the back of the closet if you need it right next to the bedroom door when you walk in after work. Toss and sort in one step - keeping those stinky gym clothes away from your delicate intimates.
(6) SEE CLEARLY; PART TWO
The same rules that apply for a serene bathroom are the ones that will help calm a chaotic kitchen - place foods in clear, airtight storage containers to make sure they're accessible, keep track of when you need to restock, and even make healthy foods seem more appealing (studies show that attractively presented foods are more likely to be eaten that those kept in opaque boxes or hidden away in drawers). A bonus is that these eco-friendly containers can be washed and reused as your tastes and foods change!
(7) FACE THE FINANCE
Let's admit it: finances can be sticky even for those of us with the most well-kept schedules. Keeping a budget through a free managed website like Mint.com or Doxo.com makes bill paying, expense tracking, and even future financial planning a breeze - and one less source of confusion in your busy day.
(8) BLOCK THE BARRAGE
Ever had to tell someone you missed their email because it was lost in a sea of junk? No more excuses - you can take a few seconds to stop the flood of promos, coupons, and "daily deals" (in both your email and snail mail) by signing up at 41pounds.org and optoutprescreen.com - and of course, there's always the one-click "unsubscribe" options that are required by law on any promotional email you receive to your Inbox. Online peace of mind can be just a click away!
(9) LOOK YOUR BEST
Are you one of those women who skips putting on your makeup some mornings just to avoid rummaging through your bottomless, powder-caked makeup bag? Refuse to cave in and start organizing your brushes, most-used products, and pencil instruments in a flatware caddy - great in the kitchen, but even more stylish on the vanity. This one's for guys too - the caddy is a great solution for razors, Q-tips, combs, and more!
(10) CLEAR OUT; DO GOOD
Just because an item has outgrown its usefulness in your life doesn't mean it wouldn't fill a need in someone else's - which is why donating clothes, appliances, dinnerware, outerwear, and toiletries to charity is such a great idea. Not only are Goodwill donation centers easy and plentiful, you can even turn your donation into a viable deduction (taxes are due in just over one month, you know) by recording the value on itsdeductible.com.
(11) IN A BIND
Whether the dog gets sick, your child breaks a bone, or your teenager gets in a minor accident, you want to be prepared to move quickly when there is a family emergency. Keeping important information photocopied and in a three-ring binder or other bound folder can make response times shorter and stress levels in check. Make sure to keep medical records, drivers licenses and passports, social security cards, and birth certificates on file and easily accessible for times when a few seconds can make all the difference.
Remember, while exercise and a nutritious diet are great benchmarks for a healthy lifestyle, we here at bene-fit emphasize total body wellness - which includes the mind, body, heart, and spirit. Take the time to make a few small changes in your time management this week and enjoy the many bene-fits of a calmer, less stressed schedule in the weeks to come.
However, we wanted to put a distinctly different spin on this week's entry. One of the crucial factors to any type of long-term success is time management - the organization and planning of one's time in the most efficient fashion to ensure completion of necessary tasks and allow freedom for pleasure and relaxation.
Almost nowhere in our lives is this more important than in regard to our health - yet often, this is the first consideration to go when our days get busy. Do you ignore sniffles until they turn into a full-blown flu? Do you put aside your workout to chug through a couple extra hours at the office? Do you spend money on dinners out and designer clothing only to find your gym membership dues going into default? All of these are signs that your healthy time management might be suffering more than you think.
Thus, today we bring you the top 11 (yes, 11 - we couldn't resist that extra tip!) tips for managing and organizing your daily life to maximize your healthy potential and find time to breathe and prioritize your overall well-being:
(1) SORT LIKE WITH LIKE
Do you waste time moving between the bedroom, kitchen, and bathroom because the items you need are spread throughout the house? Start off by placing the items you use ONLY in the room in which they are used (i.e., no random blowdryers strewn about the living room!). Second, place a small bowl, tray, or other container in each room to capture items that need to be removed and put back in the room in which they belong. At least once a day, check to make sure that container is empty. :)
(2) SEE CLEARLY
Visual clutter often translates to mental stress - when we see a mess, we internalize that messiness. Take the time to rearrange stacks of books, DVDs, or other clutter, and create a system (alphabetic, by color, or by size) to make organization easier in the future.
(3) CAN IT
Sick of lingering garbage odors because you stuff the bag in order to avoid emptying it? Place 5-10 empty garbage bags folded in the bottom of the can. This way, when you lift a bag out, the other one is waiting - no time lost fumbling through your box or other storage area when you really just need to take out the trash.
(4) SYMMETRY IS BLISS
Sick of half-empty shampoo, conditioner, and body wash bottles littering up the peaceful retreat of your shower? Invest in some uniform glass bottles so that you can a) see how much you have left of your products and know when to restock, and b) find what you're looking for without fumbling through a mess of plastic. Then once you're got your bottles, take 'em off the ledge in a stylish and simple shower caddy.
(5) OUT OF SIGHT, OUT OF MIND
Clothes threatening a takeover on your bedroom floor? Make your hamper accessible and skip the step of sorting by keeping a multiple-sectioned hamper wherever you need it most - i.e., not just stashing it to the back of the closet if you need it right next to the bedroom door when you walk in after work. Toss and sort in one step - keeping those stinky gym clothes away from your delicate intimates.
(6) SEE CLEARLY; PART TWO
The same rules that apply for a serene bathroom are the ones that will help calm a chaotic kitchen - place foods in clear, airtight storage containers to make sure they're accessible, keep track of when you need to restock, and even make healthy foods seem more appealing (studies show that attractively presented foods are more likely to be eaten that those kept in opaque boxes or hidden away in drawers). A bonus is that these eco-friendly containers can be washed and reused as your tastes and foods change!
(7) FACE THE FINANCE
Let's admit it: finances can be sticky even for those of us with the most well-kept schedules. Keeping a budget through a free managed website like Mint.com or Doxo.com makes bill paying, expense tracking, and even future financial planning a breeze - and one less source of confusion in your busy day.
(8) BLOCK THE BARRAGE
Ever had to tell someone you missed their email because it was lost in a sea of junk? No more excuses - you can take a few seconds to stop the flood of promos, coupons, and "daily deals" (in both your email and snail mail) by signing up at 41pounds.org and optoutprescreen.com - and of course, there's always the one-click "unsubscribe" options that are required by law on any promotional email you receive to your Inbox. Online peace of mind can be just a click away!
(9) LOOK YOUR BEST
Are you one of those women who skips putting on your makeup some mornings just to avoid rummaging through your bottomless, powder-caked makeup bag? Refuse to cave in and start organizing your brushes, most-used products, and pencil instruments in a flatware caddy - great in the kitchen, but even more stylish on the vanity. This one's for guys too - the caddy is a great solution for razors, Q-tips, combs, and more!
(10) CLEAR OUT; DO GOOD
Just because an item has outgrown its usefulness in your life doesn't mean it wouldn't fill a need in someone else's - which is why donating clothes, appliances, dinnerware, outerwear, and toiletries to charity is such a great idea. Not only are Goodwill donation centers easy and plentiful, you can even turn your donation into a viable deduction (taxes are due in just over one month, you know) by recording the value on itsdeductible.com.
(11) IN A BIND
Whether the dog gets sick, your child breaks a bone, or your teenager gets in a minor accident, you want to be prepared to move quickly when there is a family emergency. Keeping important information photocopied and in a three-ring binder or other bound folder can make response times shorter and stress levels in check. Make sure to keep medical records, drivers licenses and passports, social security cards, and birth certificates on file and easily accessible for times when a few seconds can make all the difference.
Remember, while exercise and a nutritious diet are great benchmarks for a healthy lifestyle, we here at bene-fit emphasize total body wellness - which includes the mind, body, heart, and spirit. Take the time to make a few small changes in your time management this week and enjoy the many bene-fits of a calmer, less stressed schedule in the weeks to come.
February 23, 2011
Get Well, Stay Well: Top 10 Tips
Our bene-fit philosophy has a lot to do with total wellness - we believe that individual attention, group motivation, and social support are the keys to starting and maintaining a healthy lifestyle. However, there are different ways to achieve each of those aims depending on who you are and what goals you need to accomplish. In other words, there is no "one size fits all" health and fitness plan that works for everyone - or every body.
That said, Gene Stone's recent best-selling book, The Secrets of People Who Never Get Sick, suggests that there is more to staying well than we might think. While the big ones are obvious (eat well, sleep well, exercise), some of his tips are less so - but just as important! We think they're a great guide to staying well and feeling your best - so enjoy this summary of the "top ten" from Gene Stone:
(1) STRESS LESS
Easier said than done, right? Remember, de-stressing doesn't have to mean a day at a spa - just taking 10 minutes to read a blog (hint hint), pet a dog, or close your eyes can help calm you down.
(2) "B" HEALTHY
Lots of folks count calories, fats, and carbs - but who keeps track of Vitamins B6 and B12? You should, if you want a healthy source of natural energy that keeps your immune system thriving. Ask your doctor about B-vitamin supplementation to help get you out of a funk.
(3) EAT LESS
No, we're not asking you to subsist on lettuce and grapefruit juice - but a mild caloric restriction each day can have short and long-term benefits. Make less seem like more by packing up with veggies and fruits!
(4) GET DIRTY
Washing your hands is a great way to beat germs - but embracing "good" bacteria can help improve your metabolism, enhance your immunity, and reduce inflammation. For example, rinse (versus scrub) the skins of organic fruits and vegetables to maintain a bit of healthy soil.
(5) GET THE HERB
The legal ones, that is - plant-based health remedies have been around since ancient times and are often safer and more effective than OTC or prescription medications. From the very basic (green tea!) to the more intense (rhinoceros horn!), finding a good herbalist can give you a natural cure for what ails you.
(6) PRIORITIZE FRIENDS
Always putting off social gatherings for work, exercise, or other non-social commitments? People with strong friendships are less likely to succumb to infectious diseases - and have a lower risk of CVD. Make spending time with the ones you love a top "to-do" on your list.
(7) STAY PH BALANCED
The pH scale runs from alkaline to acidic - and the ideal body is balanced neatly between the two ends. Consider "cooling down" your diet (most American diets tend toward the acidic) with leafy green vegetables, coconut milk, and beans.
(8) ENJOY GARLIC BREATH
Yep, this one's a fun one - eat garlic! Sprinkle it raw on salads, cook it into sauces and soups, or mash it as a spread for bread or pita - and you'll reduce your blood pressure and triglyceride levels along the way.
(9) DETOX
Again, bene-fit would never recommend an extreme detox diet - we suggest a chemical detox, meaning waning the body off unnatural preservatives, additives, and ingredients. Take a cleansing mineral bath, drink 100 ounces of water daily, or take a Bikram ("hot") yoga class to drive impurities away from the body.
(10) NAP TIME
Sleep deprivation is one of the leading correlates of obesity, stress, and overeating. Take the time to balance out your sleep schedule with a 30-minute midday nap. If you don't have the luxury of an empty midday, try moving your bedtime 1/2 hour earlier. Your body, waistline, and mind will thank you.
So that's it for this week, bene-fit readers - your top 10 tips to resisting that cold that's going around, keeping your energy levels high throughout the dark days, and of course - finding your bene-fit this winter!
That said, Gene Stone's recent best-selling book, The Secrets of People Who Never Get Sick, suggests that there is more to staying well than we might think. While the big ones are obvious (eat well, sleep well, exercise), some of his tips are less so - but just as important! We think they're a great guide to staying well and feeling your best - so enjoy this summary of the "top ten" from Gene Stone:
(1) STRESS LESS
Easier said than done, right? Remember, de-stressing doesn't have to mean a day at a spa - just taking 10 minutes to read a blog (hint hint), pet a dog, or close your eyes can help calm you down.
(2) "B" HEALTHY
Lots of folks count calories, fats, and carbs - but who keeps track of Vitamins B6 and B12? You should, if you want a healthy source of natural energy that keeps your immune system thriving. Ask your doctor about B-vitamin supplementation to help get you out of a funk.
(3) EAT LESS
No, we're not asking you to subsist on lettuce and grapefruit juice - but a mild caloric restriction each day can have short and long-term benefits. Make less seem like more by packing up with veggies and fruits!
(4) GET DIRTY
Washing your hands is a great way to beat germs - but embracing "good" bacteria can help improve your metabolism, enhance your immunity, and reduce inflammation. For example, rinse (versus scrub) the skins of organic fruits and vegetables to maintain a bit of healthy soil.
(5) GET THE HERB
The legal ones, that is - plant-based health remedies have been around since ancient times and are often safer and more effective than OTC or prescription medications. From the very basic (green tea!) to the more intense (rhinoceros horn!), finding a good herbalist can give you a natural cure for what ails you.
(6) PRIORITIZE FRIENDS
Always putting off social gatherings for work, exercise, or other non-social commitments? People with strong friendships are less likely to succumb to infectious diseases - and have a lower risk of CVD. Make spending time with the ones you love a top "to-do" on your list.
(7) STAY PH BALANCED
The pH scale runs from alkaline to acidic - and the ideal body is balanced neatly between the two ends. Consider "cooling down" your diet (most American diets tend toward the acidic) with leafy green vegetables, coconut milk, and beans.
(8) ENJOY GARLIC BREATH
Yep, this one's a fun one - eat garlic! Sprinkle it raw on salads, cook it into sauces and soups, or mash it as a spread for bread or pita - and you'll reduce your blood pressure and triglyceride levels along the way.
(9) DETOX
Again, bene-fit would never recommend an extreme detox diet - we suggest a chemical detox, meaning waning the body off unnatural preservatives, additives, and ingredients. Take a cleansing mineral bath, drink 100 ounces of water daily, or take a Bikram ("hot") yoga class to drive impurities away from the body.
(10) NAP TIME
Sleep deprivation is one of the leading correlates of obesity, stress, and overeating. Take the time to balance out your sleep schedule with a 30-minute midday nap. If you don't have the luxury of an empty midday, try moving your bedtime 1/2 hour earlier. Your body, waistline, and mind will thank you.
So that's it for this week, bene-fit readers - your top 10 tips to resisting that cold that's going around, keeping your energy levels high throughout the dark days, and of course - finding your bene-fit this winter!
February 16, 2011
Fuel Up First: bene-fit Breakfast Ideas
When we first consult with a bene-fit client, we talk about lots of things - exercise history, health status, weight goals - but perhaps the most surprising every time is diet.
"I eat pretty well," a client might say, holding a chemical-filled Diet Coke and stomach growling from a skipped breakfast. "Most of the time I try to be healthy," says another, remembering the wine-fueled cupcake overdose from the night prior. Regardless of the exact euphemism, it is often food that brings one to bene-fit as much as fitness.
And let's be honest - for many, the diet element of total wellness is the harder part. Though exercise can be difficult, it also feels great - heart pumping, sweat dripping, endorphins jumping. Dieting, on the other hand, can feel repressive and empty. No sugar? No carbs? NO WAY!
That said, we at bene-fit like to believe that the journey of a thousand miles starts with a single step - and for lots of diet-deprived folks, that can mean just adding breakfast! Eating breakfast is one of the easiest, fastest, and most satisfying ways to restructure your food intake in a healthier way.
But what to eat? And how much?
Surprisingly, most people underestimate the calorie demands of breakfast - remember, this meal is fueling the better part of your active, working day - so you want to aim for 250-500 calories (depending on your height, weight, gender, and activity level, of course). You also want to go for a balance of complex carbohydrates and healthy lean protein to make sure your meal "lasts" until lunch, and adding a vegetable or fruit serving makes a good meal even better.
Of course, we also want to make it as easy as possible to get your breakfast prepared and ready - so we've compiled a list of bene-fit-approved, four-ingredient-or-less breakfasts to get you out the door full and healthy:
--OATMEAL with 1/2 chopped apple, 1 tsp cinnamon, and 1 tsp brown sugar
--LOW-SUGAR GRANOLA with 1/2 chopped pear, 1 TB flaxseeds, and 1 tsp honey
--WHOLE WHEAT ENGLISH MUFFIN with 1 slice low-sodium ham, 1 scrambled egg, and 1/2 cup cantaloupe
--LOW-SUGAR BLUEBERRY MINI-MUFFIN with 1 hard-boiled egg
--WHOLE WHEAT BAGEL with 1 TB natural peanut butter and 1/2 mashed banana on top
--OPEN-FACED TURKEY SANDWICH on 1 slice wheat bread with 2 slices turkey, 1 slice low-fat cheese, and 1 leaf lettuce
--PROTEIN SMOOTHIE with 1 scoop zero-carb protein powder, 1/2 cup frozen fruit, and 1/2 cup 0% Greek yogurt
Never forget that even a small change makes progress toward a larger goal - so try some of our bene-fit breakfast ideas tomorrow morning and watch your energy, spirits, and overall health start to soar!
"I eat pretty well," a client might say, holding a chemical-filled Diet Coke and stomach growling from a skipped breakfast. "Most of the time I try to be healthy," says another, remembering the wine-fueled cupcake overdose from the night prior. Regardless of the exact euphemism, it is often food that brings one to bene-fit as much as fitness.
And let's be honest - for many, the diet element of total wellness is the harder part. Though exercise can be difficult, it also feels great - heart pumping, sweat dripping, endorphins jumping. Dieting, on the other hand, can feel repressive and empty. No sugar? No carbs? NO WAY!
That said, we at bene-fit like to believe that the journey of a thousand miles starts with a single step - and for lots of diet-deprived folks, that can mean just adding breakfast! Eating breakfast is one of the easiest, fastest, and most satisfying ways to restructure your food intake in a healthier way.
But what to eat? And how much?
Surprisingly, most people underestimate the calorie demands of breakfast - remember, this meal is fueling the better part of your active, working day - so you want to aim for 250-500 calories (depending on your height, weight, gender, and activity level, of course). You also want to go for a balance of complex carbohydrates and healthy lean protein to make sure your meal "lasts" until lunch, and adding a vegetable or fruit serving makes a good meal even better.
Of course, we also want to make it as easy as possible to get your breakfast prepared and ready - so we've compiled a list of bene-fit-approved, four-ingredient-or-less breakfasts to get you out the door full and healthy:
--OATMEAL with 1/2 chopped apple, 1 tsp cinnamon, and 1 tsp brown sugar
--LOW-SUGAR GRANOLA with 1/2 chopped pear, 1 TB flaxseeds, and 1 tsp honey
--WHOLE WHEAT ENGLISH MUFFIN with 1 slice low-sodium ham, 1 scrambled egg, and 1/2 cup cantaloupe
--LOW-SUGAR BLUEBERRY MINI-MUFFIN with 1 hard-boiled egg
--WHOLE WHEAT BAGEL with 1 TB natural peanut butter and 1/2 mashed banana on top
--OPEN-FACED TURKEY SANDWICH on 1 slice wheat bread with 2 slices turkey, 1 slice low-fat cheese, and 1 leaf lettuce
--PROTEIN SMOOTHIE with 1 scoop zero-carb protein powder, 1/2 cup frozen fruit, and 1/2 cup 0% Greek yogurt
Never forget that even a small change makes progress toward a larger goal - so try some of our bene-fit breakfast ideas tomorrow morning and watch your energy, spirits, and overall health start to soar!
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