Today's Fitness Tip

Daily fitness and wellness tips


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Winter Crops

Winter Vegetablescauliflower

Winter yields crops of delicious vegetables that cost less than those in the supermarket. However, you must plant accordingly to avoid the freezing points that will ruin your garden. If you have a late maturing crop, it’ll take roughly 90 days to grow; a mid season crop would take 60; and an early maturing crop would take 30 days.

Cauliflower- May be grown and harvested all year, however is best in the fall through spring months

Sprouting Broccoli- Can be grown year round, but like most calciferous vegetables, it tastes best in cool weather

Parsnips- They look like a white carrot and have a nutty taste

Celery- It’s best in the fall with harvest continuing through winter and the warmer weather

Brussels Sprouts- They grow on a stalk and will last longer compared to when the stalk is cut


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Eat a Balanced Breakfast to Fire Metabolism

d6ae4a3b99eb526615eeaef1a888171f_5pkqEat a Balanced Breakfast

Get your metabolism working!! Start with a good breakfast!

 Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.


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Eat Salads to Cut Calories and Increase Satisfaction

green-vegetables-1ff5a7

Studies have shown that eating a low-calorie first course, like a green salad of 150 calories or less, enhances

feelings of fullness and reduces the total number of calories eaten during the meal.

Add a salad at dinner or lunch.  Be careful of calories in dressings!

(I like balsamic vinegar)


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Eat Salads for the Health Benefits of Fruits and Vegetables

saladsEat Salads for the Health Benefits of Fruits and Vegetables
Many experts agree that Americans need to eat more fruits and vegetables (especially dark green and orange vegetables) and legumes — all popular salad ingredients; nutrient-rich plant foods contribute to overall health. If you frequently eat green salads, you’ll likely have higher blood levels of a host of powerful antioxidants (vitamin C and E, folic acid, lycopene, and alpha- and beta-carotene,) especially if your salad includes some raw vegetables. Antioxidants are substances that help protect the body from damage caused by harmful molecules called free radicals.


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5 Clean Eating Tips

d6ae4a3b99eb526615eeaef1a888171f_5pkqSome clean eating steps to follow:
1.Eat fruits and vegetables.
2.Balance protein and complex carbohydrates.
3. Avoid soda and high calorie sugary drinks.
4. Trade bad fats for good fats in your diet.
5.Eat several small meals a day.
Reading labels on food products for calorie counts, nutritional value, and ingredients is beneficial for deciding which food products are healthy. There are many recipes on Internet sites and in cookbooks to try that provide healthy alternatives and substitute healthy ingredients that still taste flavorful and are nutritious. Clean eating is not only a great choice but also becomes a way of maintaining a healthy life.

My favorite for recipes is Clean Eating Magazine!  Check it out!

Coach Jackie 🙂


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Only 48 days until spring! Have you made plans to get it shape? 5 Tips to get you started.

1- Eat a nutritious breakfast.  Eggs or egg whites (even better!) with non-starchy veggies like broccoli, onions, peppers and jackie13mushrooms will stimulate your metabolism.
2-Exercise! Put aside a minimum of 30 minutes per day to walk, bike, elliptical or weight lift.
3-No late night snacking!
4-Meditate.  Meditation can help ease stress.  It can also help you program your ideal body image and create that road map to it! (hypnosis can too!)
5- Make water your beverage of choice.  Eat your fruit don’t drink it.  Many experts suggest drinking 8-10 eight ounce glasses of water per day.


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To Lose Weight Avoid Late Night Snacking

Avoid late night snacking if you are looking for the scale to go down.Green tea
It’s very easy to pack on the pounds by night snacking. A bite of this and a taste of that while watching TV or on the computer can really add up. Before you know it, you’ve consumed several hundred calories mindlessly.
If you must have a snack at night aim for a healthier food such as an apple or a cup of steamed veggies. Have a cup of herbal tea to satisfy and relax you. Better yet, go to bed!