HAPPY HEARTS!

February is the month of sweethearts, love and Valentine’s.  The heart symbol is often used this month as a symbol of love and affection but did you know that February is also the official month set aside by the American Heart Association as American Heart Month?

Several companies have “red out” days and many celebrities dress in red, as well, to bring awareness to this sometimes silent killer – heart disease.  An estimated 44 million women in the U.S. alone are affected by cardiovascular disease and 90% of women have one or more risk factors for heart disease and don’t even know it.

This month’s blog focuses on keeping your heart happy and healthy.  Check out the recipes, exercises, tips, warnings and more to help you to know more about your heart and heart health.
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Top 10 Healthy Heart Tips

Courtesy of www.nhs.uk/Livewell/Healthyhearts

A healthy lifestyle will make your heart healthier. Check out the link below for the top 10 things you can do to look after your heart:
http://www.nhs.uk/Livewell/Healthyhearts/Pages/Healthy-heart-tips.aspx
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7 Surprising Heart Disease Risks
Courtesy of www.besthealthmag.ca by: Lisa Bendall

It’s well-known that fatty foods, smoking and inactivity are risk factors for heart disease. But new research has revealed some other risks that may surprise you.

  1. Know your blood type? According to the Harvard School of Public Health, people with type A, B or AB blood – that’s over half the population – have a slightly higher risk of heart disease compared to those with type O blood. In a new study, type A blood boosted the risk by five percent, type B by 11 percent and type AB by 23 percent. Researchers at the Department of Nutrition aren’t sure why the differences exist, but there’s evidence that type O blood may flow better and clot less, and other types may be higher in bad cholesterol.
  2. Sleep Apnea – Scientists are uncovering more and more evidence that sleep apnea, a disorder in which breathing periodically stops during sleep, is strongly linked to cardiovascular disease. It’s not easy to sort out cause and effect, especially when people with sleep apnea are more likely to have other risk factors for heart disease like obesity and diabetes. But doctors recently found that when sleep apnea was treated, odds of cardiovascular death returned to normal.
  3. Early menopause – It was recently found that women who go through menopause early – before age 46 – have double the odds of heart attack or stroke compared to women who experience menopause when they’re older. Although this doesn’t mean menopause causes cardiovascular disease – the women in the early-menopause group were also more likely to have other risk factors like high BMI, diabetes and history of smoking.
  4. Healthy weight but unhealthy belly – Obesity is a well-known risk factor for heart disease. But recent Mayo Clinic research shows that people who have a perfectly normal weight can be at an even greater risk of death than obese people – if, that is, their waist-to-hip ratio happens to be high. Lesson learned: Don’t assume your heart is healthy just because your body mass index (BMI) is low. If you have fat around your belly, that’s a risk factor to take seriously.
  5. Shift Work – People who do shift work are 23 percent more likely to have a heart attack than those who don’t.  One possible reason for the risk: This kind of work schedule wreaks havoc on the body’s circadian rhythm.
  6. History of child abuse – According to new research from the American Psychological Association, middle-aged women who remember being physically abused in childhood are at an increased risk for cardiovascular problems. In the study, these women were twice as likely as other women their age to have high blood pressure, high blood sugar, a bigger waistline and unhealthy cholesterol levels, which translate into a higher risk for heart disease. It’s possible that childhood trauma can lead to higher stress and poor diet, even decades later.
  7. Low Vitamin D – a study following over 10,000 people found evidence that low levels of vitamin D are linked to significantly higher rates of heart disease, heart attack and death. Researchers aren’t sure whether vitamin D deficiency actually leads to heart disease or is just an indicator of poor health, although they’re already working on the answer.
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GIFT CARD FOR YOUR SWEETHEART:
 
Benefit Personal Training has gift cards available for Valentine’s Day!  Give your sweetie the gift of fitness and a healthy heart.  Available in any dollar amount.
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Exercises of the Month: 6 Best Exercises for Heart Health
1.  Circuit Training
Any movement is better than sitting still when it comes to improving your heart health, but one of the best types of exercises to increase your cardiovascular fitness is circuit training. When you work out at a very high intensity, the blood starts to pump harder and that challenges the elasticity of the arterial wall; it sort of stretches the arteries and improves the elasticity for better cardiovascular fitness. Alternating between upper and lower body exercises (with minimal rest periods) is the ideal way to get maximum results.

2. Lane Swimming

Hit the pool for your heart (and lungs).  Lane swimming will give you a greater return on your exercise time investment than leisure swimming. Try progressing from 8 to 12 lengths of the pool per swim technique, varying techniques on different days. This could mean doing front crawl and legs only with a flutter board one day and then back crawl and breaststroke another day, etc.

3. Weight Training
Weight training is critical for people with heart disease.  In addition to building muscle mass, which will help you burn fat, weight training is also good for bone health and your heart. When it comes to deciding what type of weight training to do, using your own body weight, machines or free weights can be extremely effective. However, to continue progress, try adjusting the tempo of your movements and heaviness of weights to increase the difficulty as needed.  Getting help from a certified personal trainer can be helpful to keep you safe and on track.
4. Running  
A steady run is obviously an excellent way to stay in shape and is good for the heart but running intervals will really push your cardiovascular fitness to the next level. Whether it is sprints or hills, all you need is 10 seconds at a time (ensuring you go all out). This type of training will deplete some of the glycogen or carbohydrate stored in the muscle, allowing you to tap into stored fat more readily. Bonus!
5.  Yoga

You don’t have to be doing a high level of activity to increase your heart health.  At first glance, yoga may not seem like an obvious heart health activity, but it is. Yoga is great for strength and muscle toning, plus more active styles of yoga such as Ashtanga and Bikram can offer cardiovascular benefits, as your heart rate is elevated throughout the class.
6.  Cycling 
Regular cycling can substantially reduce your risk for coronary heart disease, according to a large study done by the British Medical Association. The findings revealed that cycling 32 kilometres a week reduced the potential to develop heart disease by a whopping 50 percent. Cycling uses large muscle groups in the legs to elevate your heart rate, which helps to improve not only your cardiovascular fitness but also burns calories, and has even been shown to improve mental health.
Tip: No matter what exercise you choose to do, 30 minutes, five days a week is an ideal place to start.  Try to build up to one hour, five days a week for optimum heart healthy benefits.
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Recipes of the Month: Halibut w/ Sugar Snap Pea Salad &  Spanish Chicken and Rice
Courtesy of realsimplefood.com
 
+ 50 other heart healthy recipes here:
These flavorful, easy recipes have an added bonus-they’re good for your heart, too.
Halibut with Sugar Snap Pea Salad
INGREDIENTS:
  • 1 Tablespoon fresh lime juice
  • teaspoon grated fresh ginger
  • tablespoons olive oil
  • kosher salt and black pepper
  • 12 ounces sugar snap peas (4 cups), strings removed
  • small red onion, thinly sliced
  • tablespoon sesame seeds, toasted (optional)
  • 6-ounce pieces halibut fillet
  • lime, cut into wedges

DIRECTIONS:

  1. In a large bowl, combine the lime juice, ginger, 1 tablespoon of the oil, and ¼ teaspoon each salt and pepper.
  2. Add the snap peas, onion, and sesame seeds, if desired, and toss to coat.
  3. Heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat.
  4. Season the fish with ½ teaspoon salt and ¼ teaspoon pepper. Cook until opaque throughout, 3 to 5 minutes per side.
  5. Serve with the salad and lime wedges—————————————————————————————————

Spanish Chicken and Rice
INGREDIENTS:
  • 1 TABLESPOON OLIVE OIL
  • 1 POUND BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO 2½-INCH PIECES
  • KOSHER SALT AND PEPPER
  • 1 MEDIUM ONION, SLICED
  • 1 GREEN BELL PEPPER, SLICED
  • 2 CLOVES GARLIC, FINELY CHOPPED
  •  1 CUP DRY WHITE WINE SUCH AS SAUVIGNON BLANC)
    – 1 CUP OF CHICKEN BROTH CAN REPLACE WINE AS AN EVEN HEALTHIER RECIPE
  • 1 28-OUNCE CAN DICED TOMATOES, WITH JUICE
  • 1 CUP LONG-GRAIN WHITE RICE
  • 1 CUP FROZEN PEAS
  • ¼ CUP FRESH FLAT-LEAF PARSLEY, ROUGHLY CHOPPED
  • ¼ CUP PIMIENTO-STUFFED SPANISH OLIVES, CHOPPED (OPTIONAL)

DIRECTIONS:

  1. IN A LARGE SAUCEPAN, HEAT THE OIL OVER MEDIUM HEAT. PAT THE CHICKEN DRY WITH PAPER TOWELS. SEASON WITH ½ TEASPOON SALT AND ¼ TEASPOON PEPPER.
  2. COOK THE CHICKEN UNTIL GOLDEN BROWN, 2 MINUTES PER SIDE. ADD THE ONION AND BELL PEPPER AND COOK, STIRRING OCCASIONALLY, UNTIL SOFT, ABOUT 5 MINUTES. ADD THE GARLIC AND COOK, STIRRING, FOR 1 MINUTE.
  3. ADD THE WINE (OR CHICKEN BROTH), TOMATOES AND JUICE, RICE, ½ TEASPOON SALT, AND ¼ TEASPOON PEPPER AND BRING TO A BOIL. REDUCE HEAT AND SIMMER, COVERED, FOR 20 MINUTES.
  4. STIR IN PEAS AND COOK, COVERED, UNTIL HEATED THROUGH, ABOUT 2 MINUTES. STIR IN THE PARSLEY.
  5. SPOON THE CHICKEN AND RICE ONTO PLATES. SERVE WITH THE OLIVES, IF DESIRED.

Paula Jamieson

Certified Personal Trainer/Exercise Therapy/Sports & Fitness Nutritionist
Benefit Personal Training

SUPER FRESH SPRING SALAD

Check out this delicious and nutritious spring salad that can be used as a great side salad, perfect for spring picnics or add some protein such as chicken, salmon or shrimp for a healthy and hearty dinner salad.

2012-04-13-super-fresh-spring-salad-586x322

Super Fresh Spring Salad

Ingredients:

1 pinch coarse salt and freshly ground pepper

1 tablespoon fresh lemon juice

¼ cup extra-virgin olive oil

5 mint leaves

1 tablespoon crumbled goat cheese

¼ cup pumpkin seeds or sunflower seeds toasted

3 medium strawberries, rinsed and thinly sliced

5 spears asparagus, ends trimmed and sliced into 2-inch pieces

2 cups baby spinach

Directions:

Bring a small pot of salted water to a boil. Add the asparagus and cook until it pops in color, 2 minutes. Using a slotted spoon transfer immediately to an ice bath. Once cooled, remove and pat dry.

Using a food processor, crush or combine the mint leaves with the salt, oil and lemon juice until blended well and you have a dressing.

Arrange the greens in a bowl or on a plate. Top with sliced strawberries, blanched asparagus, toasted seeds, crumbled goat cheese and a good drizzle of the lemon/mint dressing.

Serve immediately.

Optional: Add some grilled chicken or salmon for a super healthy dinner salad


As always we offer a free consultation and introductory workout.  We would love to help you meet your fitness goals, contact us at 770-330-2126 or email info@bodyrich.com.

Paula Jamieson

Certified Personal Trainer, Fitness Nutritionist, Exercise Therapy Specialist

Bodyrich Fitness Company

www.bodyrichfitness.com

 

FALL: WHY IT IS THE PERFECT TIME FOR FITNESS

fall.2

Without a doubt, fall is considered the best season of the year. Some might try to argue for spring, winter or summer, but in reality, nothing can compare to the cool, crisp air, bright, crunchy leaves and tasty seasonal treats of this festive season we call fall. Though it pretty obvious that in general fall is the best season, what you may have failed to realize, is that it also happens to be the best time of year for fitness. Why? Glad you asked…

You don’t have to get so sweaty. This especially applies to any type of outdoor workout. Cooler temps mean that going for a run doesn’t result in clothes that are completely saturated in sweat after only 2 minutes and the ability to maintain a body temperature that makes you feel like a normal human rather than an egg frying in a pan.

The gym crowd starts to thin out. Fall basically starts the holiday season. This means that people’s schedules are starting to fill up with plans that involve everything but going to the gym. This leads to more space and equipment for those who are dedicated to their fitness no matter what the time of year.

Two words: perfect weather. If you don’t care for the gym, well, there’s no better time of year to workout outside. Most places are getting a rest from extreme climates so outdoor exercise is possible and more importantly, enjoyable. It’s cool but not too cold, most days are sunny and clear and your exercise options are almost endless: from simply going for a walk, taking a hike, pumpkin or apple picking, raking leaves or attempting to navigate a corn maze, there are so many fun, out-of-the-ordinary ways to stay fit in the fall. Also, you can enjoy the changing scenery by hitting the beach or trails.

Halloween themed everything. Speaking of Halloween, fitness is definitely more fun in the fall thanks to themed events and races such as The Monster Dash, Sleepy Hallow Halloween 10K, The Great Zombie Run and other local events. It gives everyone the chance to run around dressed up in costume, even those who would otherwise be deemed “too old”.

Jumpstart your New Year’s Resolution. While everyone else will be making resolutions on New Year’s Eve, you will already have made significant progress. Start now and enjoy your success through the holidays instead of making plans to improve next year.

Make TV Count. Fall is also a popular time of year for TV fans since many networks debut new series, seasons and of course, football. Don’t let that couch suck you in completely – instead of downing an entire bowl of chips and salsa, get moving during commercial breaks with squats, lunges, planks and jumping jacks. Do a set or two during each commercial break and you’ll have a nice little workout session while rooting for your favorite team.

Spice it up.  This is the season of cinnamon and pumpkin. Yes, there are many “not so good for you” treats made of cinnamon and pumpkin but these two gems can be very healthy as well. Did you know that one teaspoon of cinnamon packs as many antioxidants as a half of cup of blueberries? It also helps to keep you feel fuller longer so stir it into coffee or tea, sprinkle it on oatmeal or toast and it can even can be mixed into chili and other savory dishes for a spicy twist. Pumpkin is full of beta-carotene and vitamin A (good for the eyes); great source of fiber, can help keep the elasticity in your skin and has more potassium than a banana. Add a couple of tablespoons of canned pumpkin into your oatmeal, make a yummy hummus or add fresh cubed pumpkin into your vegetable soup.

Perfect time to pull out your crock pot/slow cooker. Speaking of vegetable soup – fall is the perfect time for your slow cooker or crockpot to become your new best friend. Healthy recipes that allow you to prep in the morning (or night before) and come home to a ready-to-eat meal will not only help keep your fitness on track, it gives you more time in the evening for family or exercise as well. There are literally 1000’s of great, healthy recipe ideas online.

So get out there and take advantage of this wonderful time of year and like always, if you would like help reaching your fitness goals, call or text us at 770-330-2126 or email info@bodyrich.com.  Also check out our website at http://www.bodyrichfitness.com/

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer/Fitness Nutritionist/Exercise Therapy Specialist

 

 

HEALTHY LUNCH TO GO

brown bag lunch

Summer is coming to an end, it’s that time of year again – getting the kids out of bed early, packing lunches and rushing off to school.  With this new hectic schedule it can be very easy to get caught up in the grab-and-go type lunch foods that are convenient but not always necessarily the most healthy.

Whether it is your child’s lunch for school; your lunch for the office or a lunch for the mom (or dad) on-the-go, here are some tips for making sure everyone can prepare, pack and enjoy a healthy lunch that will not only make you feel more energetic and healthy but also save money as well.

Lunch for school:  When it comes to your child’s lunch, the biggest advantage you have is get them involved.  Brainstorm with them and come up with a grocery list of healthy items that they will actually eat.  When possible, take them with you to the store and have them be involved in picking out items that will go in their lunch,  this way you know you won’t have a hungry child at school or wasted food thrown away.  Make their lunches fun by varying what is in them and for younger children add shapes, color and “mini” items that are fun sized and appealing to the eye.  Teach them to make their own lunch each day – this helps show them independence and also frees up some time in your busy schedule as well.

Lunch for work:  There are so many new smartphone apps that help you check grocery specials, find recipes and even make your grocery list.  The big motivations for this trend are spending less time, money and eating healthier.  By taking advantage of some of these apps, you can begin preparing and packing your own healthy lunches for work.  With just a little planning on the weekend, you can prepare recipes to put in single-serving containers to take with you during the week.  If planning, preparing and packing sounds like a hassle, focus on how much healthier you will be for doing it and also the money you will save.  Here are some tips to help you get started:

  • Planning: invest in small reseal-able or disposable containers to pack lunches, sauces, etc.; schedule time to prepare food including slicing, chopping, and cooking; purchase larger portions of food and divide into small portions and/or freeze.
  • Know the following about your meals: Are their cold items that need to be refrigerated? Do I have a way to keep them cold? Do I need to heat anything? Do I have a way to heat them up? If not, you can use a thermos to keep things hot or to keep things cold you can purchase a small cooler with ice packs; use frozen fruit to keep things cold (and then eat the fruit later); ice cubes in a small plastic zipper bag will also keep things cool or freeze a single water bottle and drink it later.
  • Few fun lunch ideas: Brown bag lunches can get boring if you limit yourself to a plain PB&J every day. Vary your lunches by including leftovers from dinner. Make wraps with grilled chicken breast or veggies; take whole wheat cereal and yogurt for lunch instead of eating them for breakfast; try grilled & chopped salmon on a salad or whole grain pasta; grab a can of tuna and add some apple slices, salad greens and a light red-wine vinaigrette dressing; brown rice and black beans with salsa; sweet potato and add some pineapple
  • Modify some of your favorite brown bag lunches from childhood to make them healthier: transform a peanut butter and jelly sandwich into a healthy sandwich by substituting whole wheat bread, use apple slices or other fresh fruit instead of sugar laden jelly; try making a pizza roll by taking a whole grain wrap and fill it with tomatoes, basil leaves and low fat mozzarella cheese.
  • Energizing snacks to keep you going all day long: When you are at work 8+ hours or know that you have a busy on-the-go day, try to pack some of the following snacks for a mid-day boost and lasting energy: blueberries, orange slices, pita chips & bean dip, veggies & hummus, peanut butter on whole wheat crackers, strawberries, cantaloupe, mango, tomatoes, avocados, peppers, sweet potatoes, spinach, broccoli, nuts, oatmeal, whole grains, low fat dairy
  • Also, many times when you feel zapped in the afternoon it is because you are possibly dehydrated. Even just being slightly dehydrated can cause you to feel tired. Your body is made up of 60% water and it needs that water for digestion and energy. Keep a water bottle or big cup with you at work (or in the car) to remind you to drink plenty of water throughout the day.

Lunch for the on-the-go mom (or dad): For the most part, the same rules apply as the “Lunch for Work” but since many of your time is spent in the car or at the ball park, you would definitely want to invest in some type of cooler to keep your lunch/snacks in.   You can plan picnics with a play group, take your own lunch and snacks into the food court at the mall, make a pit-stop at a welcome center or family safe park, or take it into the bleachers at your child’s event.

This may seem too inconvenient at first but once you take time to plan and prepare your healthy meals and snacks, it will soon become a habit and just part of your weekly routine. With all that extra energy and money you save you could even reward yourself and your family with a splurge meal out once a month or save for several months and go on a special vacation trip. Get the family involved, get creative and get healthy.

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Certified Fitness Nutritionist

Contact us at 678-417-0880 ext. 8301 /  info@bodyrich.com

 

 

 

 

ON THE LIGHTER SIDE

LIGHT WEIGHTS – BIG BENEFITS:

Research shows that you don’t have to lift heavy weights to build muscle strength. Lifting lighter weights can be just as effective if you do it right, and you’re much less likely to hurt yourself. One of the biggest benefits of lifting lighter weights is that it’s easier on the joints — the limiting factor for many older people. Also, many women and runners shy away from doing weightlifting because they are scared that they will “bulk up” too much and look manly or slow down their running performance. Everybody needs to do some kind of resistance training to build muscle strength as they age. Cardiovascular exercise, while important, isn’t enough to maintain muscle mass. With lighter weights you get the benefit of strong lean muscles and bone density without worrying about gaining bulk.

A FEW EASY WAYS TO LIGHTEN UP YOUR RECIPES:

  • A couple of tablespoons of low-sodium vegetable broth can be used instead of oil or butter in your stir fry or as the basis for sauces. This method will add a nice flavor to your dish as well as a little moisture and you’ll save calories to use elsewhere.
  • Say no to the skin. Three ounces of chicken breast meat with skin has almost 150 calories; without the skin it is just under 100. Tasty as it might be, the skin contains unhealthy saturated fat. If you want, you can tuck fresh herbs or citrus underneath the skin when you cook it and then remove the skin before consuming. This saves the calories but gives you the flavor and juiciness.
  • Tangy, fat-free Greek yogurt is a great healthy replacement for sour cream. Try this switch in herbed dips, tacos, baked & mashed potatoes or throw it in a cooked dish as a thickening agent instead of butter and flour. You won’t even notice the difference except for the calorie and fat savings.
  • Add body to soups and sauces with pureed vegetables (such as carrots, beans or tomatoes) instead of heavy cream, evaporated milk, or butter. This move will also add fiber and nutrients to your dish for very few calories plus it is a good way to get kids (or finicky adults) to eat veggies they don’t even know they are eating.
  • When making cream-based soups, substitute fat-free half-and-half for any heavy cream. The switch gives the soups a creamy taste and velvety texture without all the saturated fat of heavy cream. This works great in pasta sauces too.

THE LIGHTER SIDE OF FITNESS – JOKES AND QUOTES:

  • I joined a health club last year; spent about 400 bucks. Haven’t lost a pound. Apparently you have to show up.
  • The advantage of exercising every day is that you die healthier.
  • I really don’t think I need buns of steel. I’d be happier with buns of cinnamon. – Ellen DeGeneres
  • I believe every human has a finite number of heartbeats. I don’t intend to waste any of mine running around doing exercises. – Neil Armstrong
  • I don’t get why people pay to exercise in a GYM when it’s FREE to not exercise. – Bridger Winegar
  • America has got to be the only country in the world where people need energy drinks to sit in front of a computer. – Mike Vanatta
  • If you want to get in shape, go to the gym every single day, change your clothes and take a shower. If you can do that every single day for a month, pretty soon you’ll start doing something while you’re there. – Seth Godin

On a serious note though, if you need help with nutrition, a healthy lifestyle, an exercise based goal or just need some motivation we are here to help.  As always, we offer a free consultation and introductory workout.  Contact us at 678-417-0880 ext. 8301 /  info@bodyrich.com

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Trainer & Certified Fitness Nutritionist

 

 

7 FOODS YOU SHOULD EAT EVERY DAY

You hear about “super” foods all the time but these 7 foods have been tested and proven to not only enhance your energy and performance levels but also have great medical benefits as well.banana-oatmeal-avocado

  1. Oatmeal: Lowers cholesterol, controls blood sugar, reduces the risk of colon cancer and improves heart health. As a bonus, oatmeal is loaded with high quality carbs to fuel your workouts. Old fashion cook at home oats are better than the single packets because you can control the level of sugar. Try adding honey, nuts, cinnamon and berries for an even bigger health boost.
  2. Yogurt: Lots of calcium for strong bones and protein for muscle recovery. Also it has that good-for-your-gut probiotics as well as immunity boosters. Greek yogurt has the most protein and is a perfect post workout snack to rebuild fatigued muscles. To save on sugars, try plain yogurt and add your own vanilla, fruit and/or granola.
  3. Chia Seeds: Omega rich, fiber, calcium and protein loaded. They also have energy boosters to help you power through your day. Try them in your oatmeal, yogurt, smoothie or sprinkle them on a salad.
  4. Bananas: Easily digestible carbs to power your energy levels, rich in potassium for optimal muscle function and cramp prevention and they enhance the nutrient absorption of other foods.
  5. Avocados: With 20 vitamins and minerals plus healthy monounsaturated fats these little green gems are beneficial for skin, eyes, immune function, cancer prevention and more. They also even have more potassium than bananas and contain anti-inflammatory properties that can ease join pain from arthritis. Add to a sandwich, a salad, in guacamole or eat them on their own.
  6. Coconut Oil: Although there has been controversy over coconut fat because it is mostly saturated, it is a different kind of saturated (medium-chain fatty acids) that is metabolized differently. Coconut oil actually helps you burn fat and increase your metabolism. If helps fight infection, boosts brain function and has anti-inflammatory and pain relieving properties. Obviously you won’t be ingesting this by the spoonful but use it in replacement of cooking oil or even add a teaspoon to your morning coffee for a creamy, smooth flavor.
  7. Coffee: Speaking of coffee, our #7 must have daily item may shock you. Coffee has unfairly gotten a bad rap over the years. The coffee bean is a seed of the coffee plant. It is healthy and is loaded with antioxidants that have been proven to protect against Parkinson’s, Alzheimer’s, heart disease, stroke, cancer and more. The morning dose of caffeine from coffee is proven to improve athletic performance and helps reduce post workout muscle soreness. Coffee itself is not bad but what most people dump into it is what makes it become a sugary, caloric nightmare. However, if you just do not like black coffee, try adding low fat milk products, raw sugar (unrefined) or coconut oil to get that great creamy sweetness and effect. Of course remember too much of a good thing can be bad – in this case, 4 small cups of coffee a day is a safe recommendation so you don’t become a jittery, shaky mess.

So whether you are a couch potato, weekend warrior or an athlete by adding all (or some) of these 7 food items can make a huge difference in your health, energy and well-being.

Paula Jamieson

Bodyrich Fitness Company

Certified Personal Train & Fitness Nutritionist

For information contact us at: 678-417-0880 ext. 8301 / info@bodyrich.com