FitnessMatters_A New Year, A New You!

HEALTHY EATING RESOLUTIONS

may help you slim down. But the average person eats about 14 grams a day—the recommended daily intake is 21 to 38 grams. One of the easiest ways to up your fiber intake is to eat more whole grains. Quinoa, whole- wheat couscous, bulgur and polenta are all quick-cookingoptionstoaddtoyourweeknight repertoire.

Resolution 1. Eat More Omega-3s Solution: Seek out seafood.

Gettingmore foodsrich inomega-3 fattyacids might just help you keep your blood pressure down. Research suggests that omega-3s can help improve your mood, which we all need a little help with in the short, dark days of winter. Aim to get two servings of fish a week, particularly fatty fish, such as salmon, sardines and some types of tuna, which are rich in omega-3s. Not a fish lover? Opt for walnuts and flax, which are good non fish sources of omega-3s. The majority of people don’t eat the daily recommended 3 or more servings of vegetables, according to a recent report from the Centers for Disease Control and Prevention. Roasting vegetables caramelizes theirnaturalsugarssotheytaste fantastic. It’s an easy way to cook veggies for dinner—pop a pan of them in the oven and make the rest of dinner while they roast. Resolution 3. Up Your Fiber Intake Solution: Experiment with whole grains. Getting enough fiber may help prevent cardiovascular disease, type 2 diabetes and a number of cancers. And eating more fiber Resolution 2. Pile On The Veggies Solution: Get out the roasting pan.

Resolution 4. Eat Less Meat Solution: Learn to like tofu more.

A popular reason to cut back on meat is for environmental reasons, but you’ll be helping your heart too. When you replace meat with soy, you’ll naturally eat less saturated fat. Whiletofumightnothaveareal“flavor,”that’s what makes it so versatile—it soaks up the flavors of a stir-fry sauce or marinade like a sponge, making it taste terrific! Resolution 5. Rein in Your Sugar Addiction Solution: Make low-sugar treats to satisfy your sweet tooth. We eat too much sugar. We consume 355 calories—or 22 teaspoons—of added sugars a day. Luckily, you can still make treats that satisfy your sweet tooth and cut back on your sugar intake at the same time by choosing treats that are naturally sweet like fruit.

Sources: http://www.eatingwell.com/article/33738/5- healthy-eating-resolutions-you-can-actually-stick-to/

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FUNDAMENTAL YOGA & A HEALTHY PELVIC FLOOR A WORKSHOP FORWOMEN OVER 40 Saturday, Jan 25, 2020 8am – 10am | $30 Located at Fitness Matters: Worthington . Space is limited, so register today!

An educational, small group workshop with Pelvic Health Physical Therapist, Dr. Anna Patitucci, and Certified Yoga and Pilates Teacher, Lisa Leibow. This educational workshop is all about understanding and connecting with the pelvic floor, specially geared to women 40+. The Workshop Will Provide: • a comfortable, small group setting. • education on the pelvic floor —what it is and how it works with the rest of the body. • a fundamental yoga class to help you connect with your pelvic floor, your breath, and the rest of your inner core.

Contact Anna@FM2us.com or Lisa@FM2us.com with questions or to register for the workshop.

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