Category: Cooking Healthy

My Twelve Favorite Fitness and Healthy Lifestyle Gifts

Fitness Gifts - shutterstock_220126093

Need clever gifts for the people on your list that are interested in health and fitness but not sure what to buy?  No worries! I’m here to help.

There are so many products available these days it can be almost overwhelming.  So to to keep things simple for you, I’ve made a list of my twelve favorite fitness and health-conscious gifts available this holiday season.

  1. Foam Roller.  It’s hard to go wrong with a tool that can be used for self-massage, strength training, and stability work all in one neat little foam cylinder.  These are available on Amazon’s website or you can find them at online fitness stores like Power Systems.  I recommend purchasing the 36″ long by 6″ round because it is the most versatile. $18-$20

    AmazonBasics high-density foam roller

    Photo courtesy of Amazon.com

  2. The Roller8.  This massage tool was developed by athletes and can tackle those hard to reach areas of the lower body more effectively than the foam roller.  It’s like having your own in-home sports massage tool.  The cost is $119 and the company has generously offered a discount of 10% off and free shipping to any of my clients.  Use the promo code r8boulder.

    ROLL Recovery R8 Massage Roller

    Photo courtesy of rollrecovery.com

  3. TRX Suspension Training System.  This training tool has become a staple in the fitness world due to its effectiveness and the simple fact that you can use it anywhere.  You can use it to stretch, build strength, increase endurance, improve stability, and develop a great looking physique.  The TRX is suitable for beginner to advanced levels of fitness.  The list price is $199.95 but since I’m a certified TRX trainer the company allows me to share a direct link with you that offers a $45 discount.  Whoo-hoo!  Click here for the discounted link.

    TRX HOME Suspension Trainer

    Photo courtesy of trxtraining.com

  4. Gliding Discs.   The gliding discs are simple equipment that offer a powerful workout.  I use them in my private training sessions with clients and I always have a pair of gliders with me whenever I travel.   You can purchase the gliders with a workout video on Amazon for $22.95.  gliding disc
  5. Gift Cards.  Gift cards for stores that sell active wear, cooking supplies, specialty groceries, and outdoor gear are all great presents for the active and/or nutrition-conscious person on your list.
  6. Sports-related gift certificates.   A gift certificate for lessons to try a new activity or sport that someone has expressed interest in is super thoughtful and it could be the encouragement that helps them get started.  If they already have a favorite sport, a gift certificate for usage fees, passes, supplies, or gear is a big hit as well.
  7. Fitness Tracker.  For the techie people on your list  consider an activity monitor or fitness tracker.  If you’re not sure which one to purchase, a recent study published in Medicine & Science in Sports & Exercise shared that the Fitbit Flex $90 and the Nike +Fuelband SE $65-$400 proved to be the most accurate.
  8. Fitness, Cooking, or Healthy Living Magazines.  A subscription to a magazine is a simple and budget-friendly gift that keeps on giving all year long.  Before giving this type of gift make sure you have confirmed that your recipient has expressed an interest in “light” cooking magazines or magazines that feature health and weight loss.  I’ve seen this well-meaning gift taken the wrong way before.  The last thing you want is to offend the person you sent a gift to.
  9. The Hydro Flask.  This is a Stainless Steel BPA-free Water Bottle and Beer Growler. Yes, you read that right. It was designed for beer and beer drinkers are serious about keeping their product cold. 🙂 Liquids stay cold for up to 24 hours and hot for up to 6 hours. Hydro Flask donates 5% back to a charity of your choice. Love it!  It’s $33.95 for a 32-oz. bottle and available on Amazon.
  10. Music.  Gift cards or memberships to music sites like iTunes or Pandora are a nice way to help the exerciser on your list stay motivated by freshening up their playlist.
  11. Ready-made meals.  Who wouldn’t want fresh meals delivered to their doorstep? It’s the next best thing to a personal chef and giving it as a gift could  shoot you up into rockstar status. Munchery gets good reviews and they offer a wide variety of well-balanced and healthy meals.  You can place your order the same day you’d like it delivered.  Bonus!

If the person on your list loves to cook but could do without the shopping, check out companies like Blue Apron and Hello Fresh.  They’ll send out pre-planned meals along with all of the ingredients and their easy-to-follow recipes.

12.  Healthy Snacks.  I remember finding nuts and fruit (along with some toys) in my stocking on Christmas morning when I was a little girl.  Personally, I still look at fruits and nuts as treats and I’m guessing many others do as well or they wouldn’t be such a huge seller during the holiday season.  I recommend sending nuts if you are not sure the fruit will be consumed right away.  If you do decide to send fruit, the Harry & David pears from Oregon are famous  and delicious.

Enjoy your shopping and holiday season!

With love,
Jennifer Ledford

 

How To Enjoy Your Holiday Season Without Gaining Weight

Christmas fitness woman wearing santa hat

The holiday season is officially here!  I personally love this time of year and my desire for you is that you would enjoy everything the season has to offer without the notorious weight gain that the media and diet industry warns you about constantly.

You may have even heard or read recent media reports that the average weight gain between Thanksgiving and New Year’s is seven to ten pounds.  Holy cow!  That number seemed high to me so I did a little digging and fortunately, it’s turning out to be a myth. The truth is the average person gains about one to two pounds during the holiday season.

With that being said, I’m guessing you’d rather not gain ANY weight this holiday season so I’ve put together a list of simple ways you can enjoy yourself without adding on the extra pounds that can come along with it.

  1. Set realistic goals.  If you are currently losing weight, congratulations!  During the holidays I recommend you give yourself a break and set a very vital yet realistic goal. Maintain your weight. If you maintain your weight, you’ll already be ahead once January rolls around.
  2. Exercise.  Now is not the time to stop exercising. As tempting as it is to skip exercise to take care of something else on your to do list, you want to burn calories so you can enjoy the special treats without the unwanted pounds.
  3. Plan ahead. Schedule all your commitments for the season on your calendar. This will help you plan your exercise time.  You may decide to exercise at home rather than drive to the gym. Try a mini-trampoline or an exercise video.  Or, take your workout outside and go for a hike or a walk.  Being outdoors is a major stress-reliever.  On days that are tightly scheduled, commit to a minimum of 20 minutes of exercise to keep your momentum and your metabolism boosted. Something is always better than nothing.
  4. Do some offline shopping. You can get in your exercise while supporting your local businesses and salespeople. Win-win.
  5. Pay attention to portion sizes. Take larger portions of the fruits and veggies and smaller than normal portions of the richer fare like scalloped potatoes, prime rib, desserts, etc. Watch the dressings on the salad — put it on yourself and be conservative. Go for the dressings that will drip to the bottom of the bowl. Consider trade-offs such as if you have a glass of champagne, you may want to have just a bite of dessert.
  6. Wear form-fitting clothes. This is a great way to keep weight from piling on. You will know if your weight is out of whack if those jeans feel a bit snug. This will help you take action before things get out of control.
  7. Lighten up traditional recipes. Got to have your pumpkin pie? That’s okay! Choose lighter recipes than the more traditional fare. Cooking Light is one of my favorite magazines; however, there are many recipes on the web that have been modified to reduce calories and taste delicious.
  8. Avoid showing up to a party hungry.  This is huge!  Keep fruit, nuts, energy bars, shakes, whatever is your go to snack, with you.  Or, if you’re at home, eat a small meal before you head out to the party. When you are overly hungry, you can mindlessly overeat.  The tiny quiches look way more appealing than the fruit and veggie platters when you haven’t eaten for hours. Start with a glass of water and then check out the food platters.  If you are dehydrated the body will use hunger to signal thirst.  When you are properly hydrated you will feel more satisfied and full after eating.
  9. There are only a few days that are actual holidays–eat normally the rest of the days. When you treat every day like it’s Thanksgiving Day with the excuse “it’s the holidays,” you are at risk of packing on the pounds.
  10. Use a Fitness Tracker.  Most smartphones come with health apps that allow you to track your steps.  Things like household chores and walking at the mall all count as exercise.  The more physical you get, the more calories you burn.  Keeping track of your activity levels can help motivate you to squeeze in extra steps throughout your day.

Most importantly, have fun!  Stress can contribute to weight gain so be gentle on yourself.

Here’s to a happy, healthy, and super blessed holiday season!

With Love,
Jennifer

Have a comment or question?  Please leave it below.  I love to hear from you!

 
This post contains an Amazon affiliate link which means that if you click on the product link, I’ll receive a small commission. Twenty percent of all Amazon commissions will be donated to charity.  It’s a pleasure to serve you! 

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Twelve Ways To Use Coconut Oil

Coconut with oil, milk and palm leaves isolated on white.

 

Coconut oil is becoming more popular  these days as people look for ways to incorporate healthy fats into their diet.  From a personal trainer’s perspective, I am really happy to see this renewed enthusiasm for healthy fats because your body needs fat for fuel.  You also need fat to lose and/or maintain your weight.  Without enough fat in your diet, your body will begin to store fat rather than burn it.

Coconut oil is pressed from the fruit of the coconut palm tree and it’s believed to promote good health, improve the taste of food, and help keep your skin looking younger!

You can find coconut oil in most local markets and there are different types to choose from.  If you like the coconut flavor you will want to choose Organic Extra Virgin (unrefined) coconut oils.  However, unrefined can burn more quickly so cook it at medium to low temperatures.

If you aren’t crazy about the coconut taste, try Organic refined coconut oil.  This is a great way to reap the benefits of the oil without the taste.  And if you are cooking at high heats, the refined oil has a higher burn rate.

Here are twelve ways you can start using coconut oil right away:

1)  Replace butter with coconut oil in baked goods, over popcorn, or hot cereals.

2)  Try a tablespoon on a piece of sprouted toast in the morning.

3)  Melt it over french toast, pancakes, or poached eggs.

4)  Add a tablespoon to smoothies.

5)  Use it in place of canola or peanut oil in stir fry and curries.

6)  Mash potatoes with it.

7)  Toss potatoes and/or vegetables with coconut oil and spices before roasting.

8)  Stir a dollop into soups and stews.

9)  Pan-fry fish with it.

10) Use as an alternative oil when scrambling or frying eggs.

11) Rub it on meats prior to roasting.

12) Give coconut oil to your pooch at feeding time.  Dogs like coconut oil too!  Just make sure to check with your veterinarian for proper dosages.

In the beginning, I suggest you start with small amounts daily (no more than a tablespoon).  Otherwise, your digestive system may work a bit faster than you would like it to.  I don’t want you to have to stay close to a bathroom all day.

And remember, coconut oil is one of many healthy fats available to you.  There is no such thing as one “halo” food that will cure everything that ails people.  The right amount of coconut oil combined with other healthy fats throughout your day is a well-balanced approach.  Have fun experimenting and if you’d like to share a tip on how you use coconut oil please comment below.

Enjoy!

Jennifer Ledford