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January Health Tips

January Health Tips

Here is your January Health Tips from Legends Training Centre…

1Create that list before you shop: Plan out your meals before you go grocery shopping to avoid those cravings.

2Cut your caloric intake by 10 per cent.One of the largest bodies of research in the study of nutrition clearly identifies that mildly cutting back on the calories you take in is one of the greatest techniques to ward off disease and prolong your life. This is not to suggest that you should go on a fad diet that advocates strict caloric limitations (so, no 600 calories per day madness). However, by making the right small choices, you can eat until you are sufficiently sufficed, not stuffed! Start implementing this simple tip by leaving a little bit of food behind on your plate at each meal, trimming down your protein size by an ounce or so, or by eating one piece of instead of two (try an open-face sandwich at lunch). You’ll soon realize your body doesn’t need as much food as you were giving it.

3Drink it up. There’s no faster way to increase energy, lose weight and optimize digestion than to increase your daily intake of water. I can’t tell you how many weight-loss seekers I see who drink almost no water. In order to start making a habit of drinking water, feel free to jazz it up with a small amount of juice, some fresh mint or slices of lemon or lime. Also, investing in a water system in your home – anything from a charcoal filtered system to a reverse osmosis dispensary. The more water is available to you, the more likely it will become something you get used to.

4Eat something “live” at every meal. We benefit from the vitamins, minerals, antioxidants and hydration that comes from eating fresh fruits and vegetables. How can we expect to feel alive if we do not eat alive? Part of eating a live food at every meal involves preparation, so once you get your fresh produce home, cut up your broccoli, carrots, cucumbers and celery for nutrient-dense, calorie-light snacking options. Keep grapefruits, apples, grapes, oranges and an assortment of fresh and frozen berries on hand to toss into your morning smoothie or yogurt. When eating out, always opt for the side salad instead of the starchy fries that will sap your energy and clog up your digestion.

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December Health Tips

December Health Tips

Here is your December Health Tips from Legends Training Centre…

1Beware of the party buffet food: Party buffet food can be laden with calories and fat. So think about your choices if you’re concerned about weight loss and remember quality over quantity!

Try and avoid fatty shop-bought foods such as sausage rolls, pastries, samosas, cocktail sausages etc. One tiny cocktail sausage can contain over 60 calories.

Instead opt for things like finger sandwiches with low calorie fillings (ham, turkey, chicken), crudites with salsa dip, Twiglets, sushi rolls, and salads.

And then there’s the sweet treat such as mince pies, chocolates, mini desserts etc. It all adds up and it’s easy to forget just how much you’ve eaten when you standing around chatting to friends.

Set yourself a limit, such as one mince pie and one mini eclair, and then stick to it. And remember, you don’t have to eat something just because you are offered it!

2Alcohol – it all counts!Don’t forget that calories in alcohol also count. If you enjoy a large glass (250ml) of white wine, it could contain up to 240 calories…that’s the same as a bar of Fruit & Nut Dairy Milk! So try and be sensible with the amount you drink in the run up to Christmas. You could, for example, stick to smaller glasses, alternate with a glass of water or swap to white wine spritzers.

Here’s a rough calorie content guide:

  • Spirits – 55 calories
  • Small glass (125ml) of wine – 80-120 calories
  • Large glass (250ml) of wine – 160-250 calories
  • Small Baileys – 140 calories
  • Can of beer – 220 calories

3Eat well – fill up first: If you turn up hungry, you’re more likely to over indulge in nibbles, treats, or party food.
So continue to eat sensibly during the festive period. Don’t skip meals in anticipation of eating more later on – this is especially important with breakfast. Fill up before you go to an event and you’re less likely to snack or pick.

And research shows that meals containing protein (meat, eggs, cheese, nuts) keep you feeling fuller for longer.

4Don’t give up: It is hard to keep a diet going over the Christmas period so if you do overeat on one day, don’t give up. Instead, wake up the next day and start afresh.

5Keep on exercising: The run up to Christmas is usually a hectic time for everyone with nursery/school events, getting organized, buying presents etc and it’s easy to let exercise slip.

But try to keep going with any exercise classes or programs. Not only will it help you maintain your weight, it can also help reduce stress and release happy endorphins.

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November Health Tip

November Health Tip

Here is your November Health Tip from Legends Training Centre…

1Lose the Belly: Grab a tape measure and put it around your body at the level of your belly button. That number should be less than half your height. So for my 6’1″ frame, I need to keep my waist under 36.5″. Just think—you’ll be avoiding heart attacks and diabetes as well as looking hot in your bikini. That’s a win win win.

2Sweat Till You’re Wet! If you can work up a sweat for just 1 hour a week, you’ll enjoy a range of benefits: reduced risk of heart attack, better mood, and lower blood pressure. At Legends we like interval training, keep your workouts different each time. Your muscles will become more efficient, so you’ll have more stamina for more enjoyable activities that also work up a sweat.

3Add Some Weights: Just 30 minutes twice a week spent lifting weights can build significant muscle mass. What’s more, working all that muscle burns tons of calories, making it a great way to lose your gut, too. Don’t have weights? Try lifting yourself. At Legends our TRX Bands help us build while lifting our own weight.

4Grab Some Nuts: Nuts are among the best sources of healthful fats and protein around. I keep a bag of walnuts in my fridge and use their massive dose of omega-3 fatty acids to boost my brainpower while I see patients. Half of a handful eaten about 30 minutes before a meal will temper your appetite and help you avoid the drive-thru.

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October Health Tip

October Health Tip

Here is your October Health Tip from Legends Training Centre…

1Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.

2Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

3Try not to think of certain foods as “off-limits”. When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

4Avoid Fad Diets. The secret to weight loss is not to avoid carbs, fats, yellow foods, solid foods, or foods that start with the letter G. The real trick is to lower your daily intake by about 100 calories. You’ll hardly notice, but it’ll add up to a loss of about 10 pounds in a year. Calorie restriction has been shown to lengthen life (in rats and monkeys).

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September Health Tip

September Health Tip

Here is your September Health Tip from Legends Training Centre…

1Don’t skip breakfast. Studies show that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. A balanced breakfast includes fresh fruit or fruit juice, a high-fibre breakfast cereal, low-fat milk or yoghurt, whole wheat toast, and a boiled egg.

2Eat your stress away. Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts and bananas boosts the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

3The secret of stretching. When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don’t bounce or force yourself into an uncomfortable position.

4How much physical activity do children need? Children aged 5-11 should accumulate at least One hour of moderate to vigorous-intensity physical activity daily. But more is even better!

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