Category Archives: Healthy tips

Today’s Wellness Tip is to “Dress for Success”

Yes..that’s right…”Dress for success.”!

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Wear outfits that makes you feel attractive. When we feel good about ourselves we tend to have more control in other areas of our lives. Often, when we feel gloomy or depressed we lose control and let our emotional state control what we eat. Look your best, feel your best!

Here’s is Your Weekend Workout (Beginner & Advanced Versions)

Here’s is Your Weekend Workout (Beginner & Advanced Versions)

Weekend Workout

Try this workout: A is for beginnMattapoisetters, B is for more advanced
Warm up walking & stretch 5 minutes
A- march in place 3 minutes
B-skip for 3 minutes outside or treadmill
A- 10 reverse lunges each leg
B- 10 jump lunges each side
A- 10 push-ups standing against wall
B- 10 military push-ups
A- walk or jog 10 minutes
B- sprint 10 minutes,( 30 sec sprint, 30 sec walk)

Repeat entire workout out 3 -5 times.

Stretch!!

Drink Water to Lose Weight!

Drink Water to Lose Weight!

waterDrink half your body weight in ounces of water per day, or more!
Make water your beverage of choice. Ditch the soda, sports drinks, sugary coffees and liquor. They all contain empty calories.

Eat your fruit, don’t drink it!

Yes…please…eat your fruit, don’t drink it.apples
By eating your fruit you receive the benefits of fiber. Plus, it takes longer to chew than it does to drink,therefore you are consuming less calories.

Want to burn some fat?     Try adding grapefruit to your diet. Studies show its boosts your body’s fat burning mechanism.  Woohoo!!!

Ask Coach Jackie: Do I have to totally “ban” foods to lose weight?

Ask Coach Jackie: Do I have to totally “ban” foods to lose weight?

 

Answerd6ae4a3b99eb526615eeaef1a888171f_5pkq: People who try to slim down often try to cut out all indulgent foods, but eventually, this approach backfires. If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices. Cutting out your vices completely can activate the brain’s stress system, making you want to eat those foods even more.
Losing pounds and keeping them off depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain. Try following the 80-20 rule. Eat great 80 percent of the time, and allow room for small treats the other 20 percent. As long as you are reducing your overall intake, you don’t need to nix any one food from your diet.

Ask Coach Jackie: Can I “make up” for weekend splurges?

Ask Coach Jackie: Can I “make up” for weekend splurges?

 

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The weekend represents about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters usually lose weight during the week, but stop losing weight on the weekend because they ate too much. By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating. When it comes to shedding pounds, consistency is key. Aim to consume a similar number of calories on Tuesday as you would on Saturday. Weigh yourself on Friday and again on Monday. Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low. But that’s not the case.
Doing cardio at higher intensities causes you to burn a lower percentages of fat calories in favor of carbs, but you use more total calories. And that’s the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases too.

Ask Coach Jackie: Cutting Carbs or Fat to Lose Weight

To lose weight, should I cut card6ae4a3b99eb526615eeaef1a888171f_5pkqbs or fat?
The truth: Most get-thin-fast plans revolve around the idea that restricting your intake of one particular nutrient, usually carbs or fat, is the best way to lose weight. But the results have shown that calories are the most important factor for weight loss. To lose weight, you need to take in fewer calories than you burn-regardless of what percentage of carbs, protein, or fat you’re eating.

Fire Up Your Metabolism in 2015. Follow these 5 tips!

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1- Eat a Balanced 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.

2- Vinegar

Red, white and apple cider vinegar will crank up your metabolism.  It is used to treat metabolic disordered.  Vinegar consumed with food lowers blood sugar.

  3- Green tea

Along with being a powerful antioxidant,  green tea increases your metabolism thus aids in burning fat.

Other benefits are mood enhancement, helps prevent heart disease and cancer. Drink 2-3 servings per day.

4- Spicy foods

Hot and spicy foods such as jalapenos peppers can shift your metabolism into high gear.

The capsaicin stimulates hormones which release adrenaline to burn fat.

5- Water

Drinking eight 8 ounce glasses per day of cold or ice water an extra 100 calories per day!

Due to stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.

Have You Had Your Annual Physical?

d6ae4a3b99eb526615eeaef1a888171f_5pkqEveryone- no matter how healthy you are, should receive an annual physical.  Why? A physical examination checks you from head to toe as a preventative care method, and a doctor that gets to know you and your health history as well as your family’s will know what to check for and how to treat you when you go in. So, not only does it keep your body in check, but it keeps your relationship with your doctor up-to-date in case you would ever need to go in for something specific.
Annual physicals prevent a potential disease from spreading as well. If you constantly keep your body in check by a doctor, any potential disease will be caught quicker or prevented all together before things get more serious. Diseases like cancer are silent- so annual blood work is very important.
For women especially it is recommended to see a gynecologist yearly not only to check for any STD’S or problems that could be from partners but to receive a mammogram as well. Many women put off getting a mammogram and this is what doctors stress the most in order to prevent issues such as breast cancer.
“Everyone needs a doctor, even when they are healthy, because a doctor not only manages and cures illness, but also, hopefully, helps prevent illness and promotes wellness. Having a regular relationship with your primary care doctor is important and can be critical in diagnosing potential issues. It is difficult for a doctor you are seeing for the first time to know your history, your body, your normal function and presentation, and your emotions to recognize differences that may indicate problems,” Dr. John Connolly of Castle Connolly Medical Ltd.