Healthy Day One

[healthydayone]

Week 3!!!

I hope week 2 went well for you :) If you had some slip ups and chowed down on some fast food, or didn't get all of your walks in, it's A-OK. You've got a whole new week to work on it some more! And I hope these walks have been therapeutic for you. The more walks I've gone on, the more relaxing they are.

Anyway, here is week 3!! This week, nutrition wise, I want all of you to try and eat one completely healthy meal every day. No matter what you're eating, you should be getting protein, carbs, and some healthy fats (say yes to unsaturated, mono and poly; and no to saturated and trans). And the ingredients should be fresh and unprocessed. Grains should be brown/whole grain/whole wheat, dairy should be low-fat/fat-free, and it's good to get some fruit and veggies, it will help you get a jump on next week's goal ;).

Week 3's fitness goal is to keep 2 of our 30-minute walks but the third workout is going to be something high intensity. And by that I mean something that gets your heart rate going. This can be a sport, elliptical, biking, or a vigorous hike. It doesn't have to be anything crazy. A good idea might be to do some intervals (best way to burn fat) by jogging for a minute or 2 and then walking for a minute or 2, and alternating those back and forth for a half hour. Just do something that gets your blood pumping!

Finally, your mental health/happiness challenge this week is to get cozy at your favorite coffee shop. No work, no homework, just you, a fancy beverage and maybe a good book or magazine. Bring some music along with you to help shut out the rest of the world ;) And I'll post some tips on how to order your favorite café drinks in a healthier, but still tasty, way.

Good luck and let me know how you're all doing, your biggest struggles, and successes :)

[healthydayone]

Week 2 (ALREADY?!)

Week 2 is here!! I hope you all did well with week 1. I know I had a few struggles that will carry into week 2 with me. But I have some new goals for you to own! If you missed last week or struggled really hard, don't worry, my friends! Move right along with us into week 2 and you can still work on goals from both weeks :)

Week 2 is another one that will be a cake walk for some, and a mountain climb for others. But hey, I believe in you guys! So this week's nutritional challenge will be no fast food! (I can hear some of you grumbling right now). I know it's tough, believe me. But this is something that will affect your life in more ways than you could know. Clear skin, more energy, heavier wallet ;)

The exercise goal for this week is the same as last, but just with an additional walk. So find time in your week to fit in 4 30-minute walks. If you need to squeeze two in one day, no worries.

And last, but certainly not least, your self-love/happiness challenge is to take a bubble bath. Some of you are like, "Uh I already do that because I'm awesome." Yeah well, continue being awesome! But for the rest of us shower people who only clean ourselves out of necessity, fill up the tub, add plenty of bubbles (candles, floating candles, and a good book are optional but highly recommended), and relax your mind and muscles until you drift away into warm, quiet, wet heaven.

[healthydayone]

Healthy Alcohol Guide

You've sworn off sugar-filled, over-processed drinks and now your friends want to go out for drinks. You don't want to be a buzzkill but you also just want to get your drink on. No problem! I'm here to help.

Dry spirits like gin, whiskey, rum, and vodka are very low in sugar, it's the mixers you have to watch out for. Order a spirit neat (plain out of the bottle with nothing added), on the rocks (same as neat but with ice), or with soda water. Wine is the best option. The calories in wine aren't completely useless, they provide a good source of vitamins and minerals. The dry wines, red and dry whites, will provide the least amount of sugar. The sweeter whites have more sugar; but sugar from wine is natural and derived from the fermented grapes. So don't fret if you want to let loose. 

[healthydayone]

Pineapple Piña Colada:

1/2 medium banana

1/4 cup light coconut milk

1 cup chopped fresh pineapple

1/4 cup chilled pineapple juice

1/2 cup crushed ice

Combine ingredients in blender and blend until smooth

[healthydayone]

Peanut Butter Berry Smoothie:

1/4 cup low-fat milk

1/2 medium ripe banana

1 tbsp creamy peanut butter

1 cup fresh or frozen raspberries

1/2 cup crushed ice

Combine ingredients in blender and blend until smooth

[healthydayone]

Strawberry Mango Spring Smoothie:

1 cup coconut milk

1 banana, peeled, sliced, and frozen

1 mango, skinned and chunked

5 large strawberries, hulled

Combine ingredients in blender and blend until smooth

[healthydayone]

How are you guys doing with your challenge this week? If you've slipped up, no worries. Just keep trying until it sticks. Getting rid of these unhealthy drinks is a big step but they'll make you feel so much better.

To help, I'll be posting a few smoothie recipes for something sweet that your body will also thank you for!

[healthydayone]

Don't forget to make time for 3 30-minute walks for this week's challenge! Bring some music or a friend.

[healthydayone]

Week One Nutrition is a Go!

Today is the day! It’s time to swear off those sugary drinks. Keep in mind that this isn’t a total ban. No part of a healthy lifestyle involves a complete ban on unhealthy food. But try to make it through the week without your sugary vice. If you’re used to drinking 10 energy drinks a day, cold turkey may not be the best option. Instead, cut the number back gradually or find a suitable alternative. If your only sugary drink is the occasional soda order at a restaurant then opt for water from now on. It’s also important to know that not all sugar is bad. Fruit juices with no added sugar are great options. Check out the ingredients list and make sure there’s no sugar (any word that ends in ‘ose’) or corn syrup added.

This week’s nutritional challenge is a cake walk for some and an Everest climb for others. But just remember, it’s not about being perfect. If you mess up or just plain forget, forgive yourself and pick up right where you left off. I have faith in all of you and by this time next week I know you can conquer this mountain.

[healthydayone]

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[healthydayone]

Day One!

The fresh start is about to begin. Sunday October 12th is the day!!! If you have yet to make a real effort to get healthy, October 12th is your day. If you did awesome but now you feel like you've totally failed, October 12th is your day. If you have been a crazy, kickass, health and fitness machine, October 12th is your day.

Throughout this whole "easing into (or back into) a healthy lifestyle" project, the focus will be on nutritional health, active health, and mental health. So every week will be part of a transition that includes healthy eating choices, exercising, and making time for self-love.

Here it is: week one. It's time to axe the sugary drinks. No soda (regular, diet, or zero), no juices with added sugar, and no energy drinks. Take this opportunity to cram as much water as possible down your throat. 64 ounces is recommended. As for exercise, work in 3 30-minute walks this week. You can do a speed walk or even a light jog if that works best for you. But even a casual pace is great to help you get used to being active. Finally, your happy mission is to download a new song! Something fun, or sad, or crazy. Whatever you want. Download it, listen to it and dance, cry, scream, or twerk.

[healthydayone]

What is Healthy Day One?

Healthy Day One is an independent project created to help people get a fresh start on their path to a healthy lifestyle. Being healthy and active is difficult, especially in a society full of very busy people. Often, even for people who have the time to dedicate to bettering themselves, the overwhelming amount of information and the lack of motivation derails any attempt at a healthy body.

Healthy Day One (HDO) is a community of people looking for support, advice, and information for leading a healthy lifestyle. It facilitates a community of support and provides resources for beginners and even those who are more advanced.

This project promotes a life-long dedication to healthy choices; not a temporary quick-fix for weight loss. Day One aims to remind people that there is only one Day One. It’s common for someone to believe that if they make a mistake (eat an unhealthy meal, skip too many workouts, etc.) that they have somehow ruined all of their progress and they must start over. But Day One only happens once, and it’s the day you decide to be the best version of yourself. It’s the day you stop making excuses, accept that you will fail at times, and know tomorrow is a new day.