Make this Summer an Active One

June came and went in a flash, but the summer is still young. We want to make sure that we make this one that counts!

The warm weather naturally makes us lethargic...

...but there are several ways to get motivated to work out and just lead a healthy lifestyle every day.

Exercise in the early morning. It is typically best before 10 a.m. before the summer heat sets in, because not only is working out in the heat uncomfortable, it can be very dangerous. Starting your day with even a light workout will leave you feeling good and energized for the day.

Play music that pumps you up! Make a playlist of music that makes you want to get up and dance, and play it in the morning when you wake up. The music and the feeling you get from it will make your mindset shift from “I want to go back to bed” to “I want to get out and do something!”

Make your plans the night before. You do not want to wake up and then make plans for your workout. Do everything the night before so the only thing you need to do is get up and go:

• Look up tomorrow’s weather: This way, if it is raining, you already have your indoor workout plans.

• Lay all of your workout clothes out so you don’t have to look for them. Actually, sleep in your workout clothes if they’re comfortable. Then you just have to wake up and head out!

• Sleep early. This may be hard when it does not get dark until late during the summer, but give yourself 8 hours of sleep every night.

So be prepared to kick yourself in the butt! Whether it is walking, jogging, or swimming, getting out and just being active will have you feeling your best. We promise :)

Sources:

http://beta.active.com/running/articles/8-tips-for-exercising-in-summer-heat
http://www.sparkpeople.com/blog/blog.asp?post=how_to_make_yourself_work_out_when_its_dark_out

A Healthy Lunch is a Happy Lunch

This week’s post is all about healthy, calorie conscious lunch options! These low-calorie, flavorful options are sure to satisfy your hunger and leave you feeling full throughout the day. The recipes are quick and easy too!

Burritos are always tasty, but not always low in fat and calories. The Spicy Bean and Guacamole Burrito is a good way to get you burrito fix and not ruin your diet! Add some grapes on the side for a sweet healthy dessert.

Ingredients: ½ cup canned low-fat refried beans

¼ cup salsa

3 tablespoons prepared guacamole

1 cup shredded romaine lettuce

2 small whole grain tortillas

1 cup red grapes

This easy recipe is a healthy twist on a classic favorite with the Grilled Cheese with Turkey and Tomato sandwich.

Ingredients: 2 slices whole-grain bread

1 slice cheddar cheese

2 ounces sliced turkey

1 slice tomato

cooking spray

½ cup pea pods

2 tablespoons low fat ranch dressing

The Pizza Burger is a great way to spice up your vegetarian burger!

Ingredients: 1 vegetarian burger

1 whole-grain hamburger bun

2 tablespoons canned pizza sauce

1 slice part-skim mozzarella cheese

2 tablespoons chopped fresh basil

1 small apple

Chili and Chips is a great lunch option! It’s tasty and filling! It’s also a good source of protein!

Ingredients: 1 cup canned turkey or vegetarian chili

1 ½ cups frozen broccoli

3 tablespoons shredded cheddar cheese

¼ cup crushed corn chips

All of these meal options are healthy and under 400 calories! They will fill you up and help you on your dieting journey!

Sources: http://www.fitnessmagazine.com/weight-loss/plans/diets/the-lose-10-pounds-in-30-days-diet-healthy-lunches-under-400-calories/

Steps to Staying Motivated and Exercising After Surgery

Light exercise after surgery is as important as your nutrition plan. Exercise aids in the healing process and weight loss management in post surgery patients. Many people can be intimidated by the thought of starting an exercise routine after surgery because of the difficulty experienced before surgery.

Working physical activity into your daily routine post surgery is easier than you may think. Below are 10 easy steps that will help ease you into a physical routine and help drop extra pounds.

• Start small and slow: The best way to ensure success is to set realistic goals and take a moderate approach. You will become overwhelmed, discouraged and possibly injure yourself if you try too much too fast. Celebrate when you achieve a goal and make a new one for yourself.
• Focus on cardiovascular: Raise your heart rate. Focus on moving your body and working up a sweat. After this, you can focus on weights and shaping your body.
• Do something you enjoy: Pick an activity that is enjoyable because you are more likely to stick to a routine you enjoy. Change up your routine as well to prevent boredom.
• Divide up your workout: Your goal should be 30 minutes a day, but you can divide up your time. Try two 15 minute walks or dance for 10 minutes three times a day!
• Expect ups and down: Don’t beat yourself up! Everyone has ups and downs. Weight loss is different for everyone.
• Plan it: Use a calendar and plan your workouts. Write them down and mark each day off when you finish. It will keep you on track!
• Commit to someone: Workout with a friend and keep each other accountable. You are more likely to exercise if someone else is being your cheerleader!
• Drink water: Hydration is an important part of weight loss and exercise
• Stretch: Stretching helps warm up muscles and helps prevent injury. It also improves flexibility! Stretch before and after exercise.
• Look for little signs of improvement: Don’t worry about the pounds loss. Measure success by the amount you sweat or your heart rate.

So keep these little bullet points in mind. The most important thing is to stay active and moving. Your recovery depends on it!

Source:  http://www.blossombariatrics.com/

The Most Important Meal of the Day!

Waking up is not easy for many people. Some of us hit snooze once, twice, maybe even three or four times, and wait until it becomes a mad dash to get out of the house and head to work as quick as possible or else be very, very late. So who has time for breakfast? There’ll be time to eat later, right?

Wrong! There is a reason why everyone calls it “the most important meal of the day”. Eating breakfast helps a person start their day with energy, but is also linked to many health benefits such as weight control and improved performance.

It is not just ANY breakfast that helps put you the right track, but a HEALTHY breakfast. Studies also show that people who start their day with a healthy breakfast, are more likely to eat healthy through the rest of the day.

But what is a healthy breakfast? Not to worry, we have some examples here for you!

Strawberry Parfait - On the go? Parfaits are easy to make and light in calories! Choose your favorite non-fat or Greek yogurt, and some low fat granola and strawberries (or your favorite fruit). This is a great option for people with a bit of a sweet tooth ;)

Eggs - Eggs are a great way to start off your day because the protein will help you stay full for longer. This smoked salmon, asparagus, and goat cheese omelette  is full of healthy fats and packed with protein, and is easy to make.

Smoothie - Smoothies, like parfaits, are also great for people in a hurry. Blend a banana, a few strawberries, and a handful of blueberries together. Add some nonfat milk and some peanut butter! This smoothie will have the protein and fiber that will keep you full and energized until lunch time.

So no matter how rushed you are in the morning, make sure to take some time to eat! Try some of the recipes above, let us know what you think, and tell us your favorite healthy breakfast recipes!

Sources:

http://www.everydayhealth.com/health-report/healthy-breakfast/importance-of-eating-breakfast.aspx

http://www.webmd.com/diet/features/many-benefits-breakfast

http://www.womenshealthmag.com/nutrition/healthy-breakfast

Getting Some Shut-Eye: Sleep Matters for your Health

Sleep does more for the body than preparing you for the day and banishing under-eye circles. Did you know that making sure your body is well rested can result in weight loss and increased metabolism? 

Not getting enough sleep is common for many Americans in this busy world, but lack of sleep can lead to poor food choices and lessen your desire to exercise. Sleep and metabolism are also controlled by the same receptors in our brains. Studies suggest that getting 6 1/2 to 7 hours of sleep nightly will help you feel more rested, which allows you to make healthier lifestyle choices. This small step can aid you in your weight loss journey.

There are also other surprising health benefits to getting enough rest at night. These include:

• Improved memory: Your brain is very busy while you snooze. Getting enough sleep will help you learn a new activity faster and retain information better.
• Longer Life: Making sure your body is getting enough sleep, but not too much can help you live a longer and happier life.
• Reduced Inflammation: Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging.
• Creativity: Researchers found that emotional components in the brain are strengthened while we sleep which can lead to more creativity.
• Increased Weight Loss:  Studies have proven that well rested dieters lost more weight from fat, while sleep deprived dieters lost more muscle mass.
• Less Stress: Well rested people have less stress and have better control of their blood pressure.
• Decreased Depression: A good nights sleep helps improve your mood and makes your anxiety levels lower. Sleep allows you to have emotional stability.

Making time for more sleep in your daily life will help you improve your overall happiness and help you reach your weight loss goals faster. Adjusting your schedule and making time for an extra hour of sleep is a simple way to improve your overall health and well being. Now go catch up on some vital ZZZ!

Sources:

http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain

http://www.huffingtonpost.com/2011/02/02/sleep-health-benefits-_n_817803.html#slide=234474

Our Favorite Tasty Healthy Recipes this Week!

This week's Blossom Blogpost is all about delicious food that is healthy! We looked around the internet for great healthy recipes. Here are a few that we LOVED:

Waffle PBJ-Wich:

This quick "sandwich" will be a great way to start your day! The fiber and protein in the peanut butter will leave you feeling full for longer.

Directions:

• Prepare 1 whole-grain toaster waffle and slice in half.

• Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

Grapefruite Sorbet:

We thought this would be a perfect low calorie summer treat now that the weather is getting warmer! Use your

Directions:

• Note: Requires ice cream maker and 5 1/2 cups of freshly squeezed grapefruit juice (about 6 large grapefruits)
• Combine 1 cup of grapefruit juice and 1 1/2 cups granulated sugar in a saucepan over medium heat.
• Whisk until sugar dissolves, cooking for about 5-6 minutes.
• Remove from heat and pour in a large bowl, mixing it with the remaining grapefruit juice. Refrigerate for 25 minutes, or until chilled.
• Once chilled, pour the mixture in your ice cream and churn according to the directions.
• After churning, pour in a container and freeze for 6-8 hours until frozen.
  
  
  
  
  
  
  
  

Fruit and Yogurt Parfait:

Parfaits are an easy, healthy and tasty snack for the morning, afternoon or for dessert! It's so easy that you don't even need a recipe. Just put your favorite non-fat yogurt in a cup then top it with your favorite seasonal fruit with some low-fat granola. Delicious and nutricious!

Sunny Summer "Fruit" Salad with Sunny Citrus Dressing:

Who doesn't like a nice big salad? We looked at a bunch of different sandwiches and decided on this one because of the brivant colors from the fruits in it!

Directions:

Makes one big bowl - serves four salad lovers

• Leafy Green Base:
• 5 cups baby romaine
• Fruit Mixture:
• 1 pint fresh raspberries
• 1 avocado, diced
• 1 1/2 cups fresh chopped pineapple
• 1 cup fennel bulb, thinly sliced
• 1 cup chopped radicchio
• 2-3 Tbsp sunflower seeds
• 2 Tbsp capers (optional)
• Sunny Citrus Dressing:
• 1/2 cup fresh squeezed OJ
• 2 Tbsp lemon juice
• 1/4 tsp coriander
• 1/4 tsp pepper
• 4 Tbsp olive oil
• To finish:
• Prep Fruit Mixture - Mix Dressing - Toss dressing with Fruit Mixture - pour fruit mixture over top salad base - serve!
  
  
  Many summer fruits are coming into season, so these recipes will be perfect to try!
  Let us know in the comments which ones you test out and how you like them.
  
  
  
  
  Sources:
  http://www.howsweeteats.com/2013/02/grapefruit-sorbet/
  http://kblog.lunchboxbunch.com/2011/05/dole-salad-summit-inspired-recipe-and.html

Swimming: the Best Exercise

Finally! The weather is getting warmer, and we're finally going to be able to go out to the beach, the lake, or the pool. Not only will jumping in the water and moving around be refreshing on your hot skin, it is a great way to exercise your whole entire body. 

In fact, swimming has benefits that no other form of exercise has. Here are a few reasons why you should get in the pool as soon as possible:

• Gentle on your Body: swimming gives you the ability to work out your body without harsh impact to your skeletal system. This makes the pool a great place to work out for those with stiff muscles and sore joints.
• Increases Muscle Tone and Strength: swimming requires one to propel your whole body through water, which is why swimming is a better workout than other aerobic activities. Every movement in the water takes more energy than it would normally on dry land.
• Good for the Heart: The deep breathing and exercise that swimming evokes helps strengthen the most important muscle in your body. Swimming will help enlarge the heart and make it more efficient when pumping blood throughout the body.
• Weight Control: Swimming is now recognized as one of the biggest calorie burning exercises. For 10 minutes of swimming breast stroke, you burn 60 calories; backstroke burns 80; freestyle burns 100; and the butterfly stroke burns 150 calories!
• Lowers Stress: Exercising in general releases feel-good chemicals into your body called endorphins. Swimming also induces a natural relaxation response similar to yoga. This is swimming requires you to breath rhythmically while simultaneously stretching out your body.

The final reason is that swimming is just so much fun!If it's still a little cold out there for your liking, try to find a nice, heated indoor pool near you.