Top 10 Ways to Get Healthy in 2010

Like most people, you probably set out for a big 2010 New Year's Resolution! Today is January 20th, so if you have stuck with it, you have almost created your habit. If you have not stuck with it, no worries, we are here to help! 

Personal Trainer Melanie Holloway has provided the "Top 10 Ways to Get Healthy in 2010 Handout" by Diane Lofshult for you.

Diane says there is "no magic bullet to get in shape," and that you just need, "simple, easy ways to improve your health in 2010."

Here is her list:

1. Switch from regular soda to diet, and pass on sugar-laden energy drinks.
2. Never skip breakfast.
3. Drink alcohol only on weekends, if at all.
4. Use olive oil instead of butter on bread when cooking.
5. Chew your food slowly, and always sit down when you eat.
6. Substitute sweet potatoes or yams for white potatoes.
7. Always ask for salad dressing on the side.
8. Choose dairy products that are fat free or 1%.
9. Ask restaurant servers to bring you half your meal and to put the other half in a doggie bag to take home.
10. Replace your regular dishes with smaller salad plates.

IDEA Fitness Journal, Volume 7, Number 1

January 2010

3 – Bean Turkey Chili

It's Monday and it's raining in the East Bay!


The weather can often times lead to our "success rate" of making it to the gym dwindle very quickly! But don't let it! Think of it like this, you can't be outside anyways, so you might as well pack that gym back and head inside for a workout. We guarantee that not only will you keep dry, but you will also feel better post-workout to combat those "rainy day blues!"


Today we have a wonderful Rainy Day Soup Recipe for you, courtesy of ClubSport San Ramon Personal Trainer, Judy Corbett:


3 – Bean Turkey Chili

Ingredients

• 1 Tbsp Olive Oil
• 1 Small Onion, diced
• 1 lb Lean Ground Turkey Breast
• 2 cans diced tomatoes with jalapenos 
• 1 10.5 oz can of each of White beans, Black beans, and Kidney Beans; all drained
• 1 can low-sodium chicken broth
•  ¼ tsp salt
• ½ tsp cumin
• 1/8 tsp cinnamon
• 3/8 tsp cayenne pepper
  

Cooking Instructions

In a large pot, heat the oil on medium-low.  Add the diced onion and sauté until soft (3 to 5 minutes).  Add the ground turkey and brown it (about 5 minutes). Add the remaining ingredients.  Stir and bring to a boil then reduce heat and simmer for 20 minutes.  Optional: top with low-fat shredded cheddar cheese when serving.

Makes 6 servings.  

Nutritional Facts


Per serving:

300 calories

5 g fat

32 g carbs

787 mg sodium

11 g fiber

30 g protein

Enjoy your workouts and then enjoy this wonderful, healthy and warm soup!

Whew...First Full Week Complete

You did it! Your first full week of ClubChallenge 2010 is complete!

How do you feel? Have you been staying committed to YOU? We hope so!

Please remember that tomorrow, Saturday, January 16 from 10-11am we will have our Weekly Workout for ClubChallenge 2010 in the Gym. This promises to be a fun and challenging time to keep you moving and motivated!

Dr. Joseph Mercola has two great articles from today that we wanted to share with you. Please click on the links below to be taken there.

1. Will You Get Big & Bulky if You Lift Weights?
2. What Should You Eat After Your Workout?
   

Please see the left side panel of our Blog where it says, "What is Your Favorite Thing About ClubChallenge 2010?" We encourage you to check off all the ones that apply and vote as often as you'd like. This will help us for future Programs! You can also send other suggestions in email format by clicking HERE. 

Have a happy, healthy and safe weekend!