Local Voices: Health Minded Individuals Chose This Over That

I've developed a small list of phrases or sayings that I use in my fitness classes, lectures and writings. Recently voted as the best to-date are:

Pay attention to the details in your menus, food journals and exercise plans. It will be those details that are reflected to you in the mirror, your physical appearance and the clothes in your closet.

Try the following "swaps" and see the details reflected in your mirror:

1.  Use Greek Yogurt instead of sour cream. This creamy treat is packed with protein.
2. Trade your white potato for a sweet potato to boost your consumption of vitamin C and fiber.
3. Does your recipe call for cream cheese? Puree cottage cheese instead. Let me know if anyone notices.
4. Having a salad? Opt for spinach or romaine lettuce and pass on the iceberg. There is very little nutritional value in iceberg lettuce.
5. Trade your soda for green tea. Green tea is loaded with anti-oxidants to promote weight loss and prevent cancer.
6. Pass the canned goods. Pick it fresh or local. Farmer’s markets, produce stands and grocery stores have stocked up on scores of fruits and vegetables. Freeze, can or consume immediately!
7. Instead of just walking at the park, add weight-bearing exercises to boost bone density and build or maintain your lean muscle. Carry light weights, water bottles, or backpacks to add weight.
8. Skip the bedtime/midnight snack and promise yourself or your kids a big breakfast. Even if it happens to be the same snack you would have devoured the night before, your body will burn through that fuel like an over-sized SUV.
9. Instead of putting your feet on the coffee table, find a wall and take a seat there. Watch the video for directions. See how many weeks into the fall programming you go before you are doing it for an entire commercial break. Have your child or grandchild sit on your lap for an added challenge and more fun!
10. Skip the gossip column in the checkout line and start reading more food labels. You should know what you are putting into your body. Ultimately, you are responsible for it!