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Kevin & Taylor's Tips
Kevin & Taylor come across some good ideas every once in a while. They'll share those tips with you here.
All of us are paying more for groceries these days. Here are some great coupon sites that could help save you some money:
www.coupons.com
www.couponmountain.com
www.eversave.com
www.grocerydeals.com
www.thecouponizer.com
www.thegrocerygame.com
www.menus4moms.com
Here's some tips for great fuel efficiency:
www.popularmechanics.com/automotive/how_to/4264938.html
Kevin and Taylor recently did a show on saving money on food. Tons of listeners called with great tips!
Also, Cindy called about what she described as an "old" book called "More With Less" where each recipe only has 5 ingredients. It’s available at www.amazon.com
www.thecouponizer.com
www.couponmom.com
www.thegrocerygame.com
www.menus4moms.com
Top 10 "Belly Flattening Foods"
1. Sunflower seeds
2. Almonds
3. Avocado
4. Dark Chocolate
5. Flaxseed Oil
6. Macadamia Nuts
7. Natural Peanut Butter
8. Olive Oil
9. Pistachios
10. Walnuts
5 Easy Ways to Improve Your Nutrition
1) Eat your calories do not drink them! Make sure you are choosing water before all else and stay well hydrated throughout the day. Beware drinks that say they are all natural, they still be loaded with calories and sugar. Try to limit soda (diet too) consumption. Carbonated drinks have a tendency to dehydrate you. When you are hydrated your body systems just work better, it is like oil to car, it keeps everything moving.
2) Plan, Portion, Pack: Find some 1 cup and 1/2 cup plasticware and begin to figure out portion for your food. If you only pack the proper portion size, you will not be able to over eat! It is not always what we eat, but how much we eat that causes the additional calories to add up. The snack size plastic bags are great to portion trail mix, nuts or other snack foods.
3) Keep it Simple: Eating raw foods such as fruits and vegetables can be a great source of fiber, a natural low-calorie energy boost and a great source of vitamins and minerals our bodies need. We forget how simple it is to pack an apple or some baby carrots and hummus. You actually do not have to cook anything and you are getting so many great things in one natural package. Fiber like water keeps things moving in our bodies and maintains a healthy digestive system, as well as naturally lowers cholesterol. One of our best sources of fiber is in fruits and vegetables.
4) Eat: We have to eat to fuel our bodies for our stressful lives. You want to try to eat 5-6 times per day. It is a little counter intuitive that we would want to eat more if we are trying to shed pounds or tone up, but the key is not eat more, it is eat more often. If we eat small meals (portion controlled) throughout the day we continually boost our metabolism. In the long run, eating more often makes you more efficient at burning your calorie intake each day. And restricting how often you eat can sometimes be counter productive to the efficiency of your body's calorie burning potential!
5) Experiment in the kitchen: Try using vegetable broth and a little Kosher or Sea Salt on your veggies instead of butter. Use applesauce in baking recipes instead of oil. Try to mix your own trail mix and avoid the chocolate and go for the great fun dried fruits they have on the market! Pack you lunch a couple of days per week instead of going out and be creative with what you pack. But a stylish lunch box or tote so you are more likely to pack it. Try to make simple healthy soups with tons of veggies and lean protein that you can make in the beginning of the week and portion and pack for lunch. If we plan for our week, we are most like to stay on track!
5 Exercise Tips:
1) Start small: If you are new to exercising or just getting back into after a while. Start small and work up to more. If the change is too drastic we are less likely to stick with it. Start with 10 minutes everyday of the week and then each week add 5 minutes. You can do anything from walking or jogging to a series of sit-ups, squats and lunges. The key here is start the activity, commit to it and try not to eat any more than you would normally. Keep the same daily calorie intake and add some calorie burning exercise. We want to create a calorie deficit to see a difference.
2) Split it up: If you want to workout 30 minutes per day and you are starved for time, try to split it up so you are doing 10 minutes 3 times per day or 15 minutes two times per day. The key here is that you are working very intensely for a short amount of time. So if you do have to break it up into a couple short segments make sure to get way out of the comfort zone in the 10 or 15 minutes.
3) Find a Buddy: Find a friend, co-worker or spouse who wants to support you in your goals. Tell them what you are doing and ask them to do it with you. Get up a little earlier in the morning and make it a priority to meet a friend to exercise or exercise with a spouse. If someone is waiting on you, you are more accountable not to let them down. It is also a great habit to exercise earlier in the day because it jump starts your day. You have more energy because of the endorphins, you have accomplished your goal to exercise and you have done a wonderful thing for your health.
4) Set Goals: If you have general sweeping fitness goals you will never achieve them. They have to be specific and time bound. Create benchmarks to your success and reward yourself along the way - with something other than food of course. It is not enough for us to say we want to lose weight, this is too broad. We have to say we want to lose 5 pounds this month and track our progress along the way. Never get discouraged on the way either. We go through ups and downs and it is ok if you do not reach your goal every time, it is about getting back out there and trying again.
5) Try New Things: If we eat the same foods all the time, we will get the same results. Changing just one thing in your daily routine once per week can make a big difference. Taking the Extra Large Triple Mocha and replace it with a coffee with soy milk, you could easily cut out 200 calories per day. The same principle goes for exercise. If we run three miles a day, our body gets really good at running 3 miles and never changes. Try new workouts, classes and/or just add an additional day of exercise each week. We plateau because we never change our habits!
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