As the New Year begins and you find yourself working on the “New You”, remember the old saying, “You are what you eat.” If you pay close attention to what you are eating and drinking, you will get even better results. To assist in your New Year, New You Goal, Franciscan Health Fitness Centers Members now have the opportunity to purchase Virtual Nutrition Counseling with Registered Dietitian Krystal Twardy. The first session is 30 minutes long and the 3 follow-up sessions are 15 minutes each. Sessions will now be held virtually on Wednesday mornings 8am-noon and Thursdays 8am-3pm. Other times may be available upon request. The cost of the program is $139 for the 4 sessions. If you are involved in any kind of Personal Training Program, including Team Training, it will be only $99. This incredible new program is starting January 28th, 2021 and will be in the comfort and privacy of your own home! Please reach out to Kristal at Kristal.Twardy@franciscanalliance.org to schedule a private appointment.
Here are a few great tips to get you started making healthier choices -
#1 In the words of Ben Franklin, “If you fail to plan, you are planning to fail!” To improve your health and meet your nutrition and fitness goals, you must plan out what you will eat! Make a grocery list for the entire week and go shopping weekly. Plan out your meals and snacks the night before to ensure you stay on track.
#2 Ditch the sugary drinks AND diet pop and replace with ice cold water! Water will keep you hydrated, will help you burn more calories in your workouts and will keep your hunger at bay. Need some more flavors in your water? Add in some sliced berries, cucumbers or lemon to your water bottle for a little pizazz!
#3 Eat plenty of super foods...i.e. fruits and vegetables! Fresh and frozen produce are jam packed full of antioxidants, phytochemicals and fiber. Aim for at least 5 servings a day from a variety of colors.
#4 Increase the healthy fats in your diet to help you stay satisfied and boost your intake of heart healthy EFA’s or essential fatty acids. Examples: put a slice avocado in your wrap at lunch, eat a handful of unsalted almonds with an apple for a snack or add a tbsp. of oil and vinegar dressing on your salad at dinner. Other sources of healthy fats include: almonds, walnuts, pistachios, seeds, nut butters, salmon, & tuna.
#5 Read your food labels! To be an educated consumer you must read your food labels and ingredient section. Ingredients to shy away from: palm kernel or soybean oil, hydrogenated or partially hydrogenated foods, refined white or wheat flour (whole grain flour is ok!), high fructose corn syrup, sugar substitutes in excess, sugar alcohols and in general, items you cannot pronounce! Eat real whole foods when you can and skip the processed ones!
We recommend scheduling a tour at your local fitness center to learn if they offer the equipment, classes, personal training, you are looking for. If you are not sure where to tour, we invite you to visit our club!