10 Daily Habits to Start (and Stick With) For the New Year

With small changes in your daily routine, you can improve your health, your productivity, and your happiness. Adopt these 10 daily habits for the new year! via tipsaholic.com #newyear #resolutions #health #goals #weightloss #habits


10 Daily Habits to Start (and Stick With) For the New Year
It’s a whole new year and a new chance for a whole new you! With small changes in our daily routines, we can improve our health, our productivity, and our happiness. Make these 10 daily habits a part of your life this year and you’ll see big results.

You don’t have to start all of these habits all at once! Actually, doing so would only lead to failure. Try a goal of a new habit per week or per month. Choose the habits that you feel you need to work on and focus on these one at a time. Go at a pace that feels right to you. If you miss a day, that’s fine. Move on and do it the next day.

 

1. Drink more water. Our bodies are almost 70% water, so drinking enough water is so important to our health. If you’re not drinking enough water, try adding an extra cup to your day or toting around a bottle of water. Look for other sources of water as well, such as fruit and vegetables, to increase your daily water intake.

 

2. Eat breakfast. Start off your days with a healthy breakfast that fills you up and you’ll have energy that lasts all day long. Try these oatmeal recipes and these portable breakfast ideas for many great breakfast options.

 

3. Make lunch to take to work. Making your own lunch will save you money and whatever you make is most certainly going to be healthier and less calorie-laden than any take-out option around your workplace. Try these easy meals in tortillas!

 

4. Floss. Flossing and brushing your teeth is a great daily habit to have, since gum diseases like gingivitis and periodontitis can lead to health problems, such as cardiovascular disease. Aim to floss at least once a day and once you’ve got that habit down, do it two times a day for best results.

 

5. Go out for a short walk after dinner. This daily habit will achieve two things: help you to reconnect with nature and gives you an activity that moves your body at least once daily. Take the whole family with you if you can and make it a family tradition.

 

6. Stretch in the morning after you wake up. Doing a few simple stretches will wake you up and get your body ready for a long and productive day. Try these morning stretches or try an early yoga class.

 

7. Sleep more. Research after research shows that we’re at our best with 6 to 9 hours of sleep. Here are some tips to achieve just that.

 

8. Do something active. At least 20 minutes of activity every day will give you many health benefits. Go out for a bike ride, clean your living room, or pop in that exercise DVD you’ve been meaning to try. Make it a daily habit so you don’t have the handy excuse of “I’ll exercise tomorrow” that’s so convenient when you aim to exercise only three or four times a week.

 

9. Get up early to complete your most important task of the day. It could be an urgent form that you need to fill out, an appetizer you need to get ready for the party tonight, or a project that’s due that day. Whatever it is, get it done before everyone else wakes up. Then your day is already off to a great start!

 

10. Read something. Your reading material could be anything, but read something that’s not related to your work. A good book on the nightstand, a daily blog read, or an interesting article on a topic you’re learning about are all great options.

 

Here’s to a better year that’s filled with healthy daily habits that make you feel and look great! Which daily habit will you strive for first?

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

More inspiration:

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Motivational Resources         Achieving your Resolutions       Healthy Food Blogs

6 Fun & Challenging Treadmill Workouts

Running on the treadmill day after day can get very boring FAST. Make your time on the treadmill fun and challenging with these 6 treadmill workouts! 6 Fun & Challenging Treadmill Workouts via Tipsaholic.com #workout #running #gym #treadmill #run #fitness


6 Fun & Challenging Treadmill Workouts
The treadmill is a very useful workout equipment. No matter what weather it is outside, you can still hit the treadmill and get in a great workout. However, just running on the treadmill day after day can get very boring FAST. Make your time on the treadmill fun and challenging with these 6 treadmill workouts!

 

20-Minute Calorie-Burning Treadmill Workout

This treadmill workout is short at only 20 minutes, but its still challenging! You’ll change the speed every two minutes and change the incline for even more calorie-burning.

 

TV Workout

Do you like to watch TV while you run on the treadmill? Try using whatever show you’re watching to make your workout more challenging and fun! You could run hard during the show and take walking breaks during commercials. Or you could make changes to the incline depending on what you’re watching.

 

30 Minute, 3 Mile Treadmill Workout

Want to run for three miles on the treadmill? Try this interval treadmill workout that will push you to complete your 3-mile run in only 30 minutes. If it’s too fast for you, adjust as needed but work towards 30 minutes as your goal.

 

500 Calorie Burning Treadmill Workout

Burn 500 calories in one treadmill workout! You’ll adjust your incline and your speed at four different levels in ten minutes and do that for 5 cycles for a workout that will leave you sweaty but feeling great.

 

Descending Ladder Sprints Workout

This is an advanced treadmill workout that will have you feeling like you’re climbing hills! Turn up your incline way high and go as fast as you can for a few hundred meters before taking a couple of minutes of light intensity walking (or jogging, if you can handle that). You’ll also have a few minutes of rest between rounds, which you’ll definitely need! (Note: The link takes you to three different treadmill workouts; the descending ladder springs workout is the last of the three.)

 

Agility Training Treadmill Workout

You can do much more on a treadmill than just run or walk. This agility training treadmill workout includes high knees, butt kicks, lunges, walking side squats, and even backward jogging! (Note: the link takes you to several different treadmill workouts; scroll down to find the agility training treadmill workout listed at #3.)

 

For more workout ideas, check out 5-Minute Workouts — No Gym Required and Exercise Like a Kid: 5 Fun Workout Ideas.

 

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

More workout inspiration:

fitness dvds         5 minute workouts        5 Fun Workout Ideas - Tipsaholic.com

Workout DVDs                     Quick Workouts                   Fun Workouts

Walking or Running: Which Exercise Should You Do?

Should you walk or run? Here are some questions to ask to help you decide on whether to include walking or running in your exercise routine. Walking or Running: Which Exercise Should You Do? via @tipsaholic #running #walking #fitness #workout #health


Walking or Running
Should you walk or run as a part of your exercise regime? As long as you move your body, any exercise you choose to do is probably going to be good for you. However, there are some real differences between walking and running and some pros and cons for each. Here are some questions to ask yourself when you’re trying to decide whether to include walking or running in your exercise plan for the new year.

 

Do you want to lose weight?

If your primary goal is to lose weight, you’ll probably benefit more from running than walking.

  • Running burns far more calories than running. You’ll burn around 800 calories per hour while running, while an hour of walking will burn off 300 calories.
  • A recent study showed that you’ll probably eat less after running than you would after walking, due to higher peptide YY levels in your blood when you run, which suppresses appetite.
  • You’ll get faster results with running than walking. Fast weight loss results will boost your motivation, which will help you stick to your weight loss goals and have more chance at success.

 

Do you want to avoid injuries?

If you’re concerned about injuries and wear on your body, walking might be a better option for you. Have a bum knee or a bad ankle? Stick to walking for now.

  • Running can lead to injuries, such as shin splints, runner’s knees, muscle strains, and more.
  • Running is a high-impact exercise, which puts more stress on your joints and other parts of your body.
  • To increase your intensity while walking, try wearing ankle weights or carrying light dumbbells.
  • If you still want to run, you can reduce your risk for injuries by running on grass or earth and wearing good quality running shoes.

 

Do you want to have a healthy heart?

Both walking and running will help your heart be more healthy, but walking gives your hearth more benefits.

  • Runners who ran at least an hour a day reduced their risk of heart disease by around 4.5%, while walkers who used the same amount of energy reduced their heart disease risk by more than 9%.
  • Both running and walking will give you other health benefits, as well. When you run or walk on a regular basis, you’ll reduce your risk for hypertension, high cholesterol, diabetes, and more. A recent study showed that runners and walkers had lower risks of developing age-related cataracts, for example.

Whether you decide to run or walk as a part of your exercise regimen, you’ll see health benefits. Running, walking, and any other cardiovascular activity will help whittle down your waistline, reduce your appetite, and help you reach a healthier lifestyle.

 

SOURCES:

http://well.blogs.nytimes.com/2013/05/29/is-it-better-to-walk-or-run/?_r=0

http://greatist.com/fitness/walking-good-workout-running

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

For more exercise tips, check out:

fitness dvds         5 minute workouts        5 Fun Workout Ideas - Tipsaholic.com

Workout DVDs                     Quick Workouts                   Fun Workouts

6 Fun, Non-Running Exercises

Not a runner? No problem! Here are 6 non-running exercises to help you get moving and stay healthy and fit! 6 Fun Non-Running Exercises - tipsaholic.com, #health, #healthy, #exercise, #non-running #healthandweightloss

non running header

 

So you’re not a runner.  That doesn’t mean you can’t get a killer workout anyway!  There are a lot of reasons people choose not to run – from health and physical restrictions to asthma or respiratory problems, or because they simply don’t enjoy it.  Non-running exercises can help you stay healthy without the high impact, you just need to review options and pick a fitness program that works for you.  Remember to always consult with your health care provider when you start a new workout program.  Here are some great ways to stay fit if you don’t run.

 

1. At Home Cardio Program.  Most at home cardio workouts use a combination of heart-healthy exercises and bodyweight muscle toning exercises (body weight meaning that you use your own body as resistance, instead of purchasing weights, elastics or other gear.)  You can google “at home cardio” and find many options, but the best workouts will offer a variety of skill levels for each different exercise, will change the sets of exercises each day, and will use a combo that works your heart and each set of core muscles.  This cardio/bodyweight program is a great starting point.  Why use a program like this?  Well, the main benefit is that you save a ton of money – no gym membership, no gear to purchase, no extra DVD’s or anything.  It’s something you can easily fit into your schedule, since you don’t have to leave the comfort of your house and the learning curve for each exercise is super low.

 

2. Kayaking.  As you can probably imagine, kayaking can be a challenging and very rewarding workout.  As you kayak, you’re obviously using all of your arms muscles, but you also work on core muscles in your abdomen, back, sides and chest.  The toning kayaking provides your upper body can’t be beat!  It’s great cardiovascular exercise for non-runners, since there’s minimal use of your legs, but it definitely gets your heart pumping.  There’s the added benefit of de-stressing while you’re on a solo paddle downriver.  If you live near water, enjoy water sports and river activities like rafting or canoeing, you should definitely give this a try.  You can find a lot of information about kayaking to lose weight or get fit here.

 

3. Biking.  Biking is a low impact exercise – meaning you’ll save your joints some pain and suffering, but you’ll still get the heart workout you need.  With a decent bike and a comfy seat, long bike rides can provide an awesome routine that can clear your head, get your body fit and help you feel great.  Biking has a lot of perks, like being done mostly outdoors where you get the benefits of sunshine and fresh air, plus it’s fairly easy to do and can be done with friends.  Plus, you can always transfer your biking know-how to cycling at a gym when the weather gets cold.  Here’s a great resource than can help you with some common beginner-type questions – such as what type of bike should I get?  How do I take care of my bike?  What are some good workouts?  You might also want to use map my ride – which can show you trails in your area and help you map a ride based on the length.

 

4. Swimming or Aqua Jogging.  Speaking of low impact, this is about as low impact as you can get.  The water offers a natural resistance which is great for getting your heart rate up.  Of course, you could just get a membership to a pool and swim laps.  But you can also find lots of different swimming or aqua jogging workout programs online.  Here’s one to get you started.  If you love water and swimming, this is your best bet for getting fit.  If you want to become a stronger swimmer, this is a great way to do that, too!  You don’t need any special equipment, just a suit and some appropriate water!

 

5. Dancing!  Not only is dancing super fun, it’s an awesome way to get fit!  Dancing uses your whole body, so you work lots of muscles while you get your heart rate up.  You don’t have to be a pro, or even very good, to reap the benefits of dancing, and it can be done at home.  All you need to do is google dance workouts or look on YouTube for some free routines to start with.  This one is great for beginners because it’s not very long or intense, but works everything you need to!  On the other hand, if you want or are more successful if your exercise includes a social component, there are lots of dance/aerobic classes at local gyms, or you could invite a friend over to dance with you!  Basically, you can make this kind of exercise as formal or informal as you want to – Follow a DVD, join a gym, or just turn up some tunes and go to town!

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

More exercise ideas:

fitness dvds          5 minute workouts          5 Fun Workout Ideas - Tipsaholic.com

Great Fitness DVDs          5-minute Workouts            5 Fun Workout Ideas

8 Steps to Better Mental Health

Don't overlook one crucial piece of your well-being. Read through these 8 steps to better mental health and improve your overall health now! 8 Steps to Better Mental Health - tipsaholic, #health, #mentalhealth, #healthyliving, #healthtips

 

 
8 Steps to Better Mental Health

 

As we ring in the new year, we commonly resolve to take better care of ourselves physically.  We want to lose 10 pounds, eat healthier, join a gym.  Self-improvement is never a bad idea, and it’s important that we don’t overlook a crucial piece of our health awareness while we whip our bodies into shape – our minds.  Mental health is easy to put on the back burner, but it’s critical to our well-being.  Here are 8 easy steps to better mental health to get you going in the right direction.

 

1. Healthy Body, healthy mind!  Research shows a direct correlation between a sound body and a sound mind, so make sure you are taking care of yourself.  This includes getting enough sleep, maintaining a healthy diet, avoiding harmful substances such as cigarettes, alcohol and drugs and taking vitamins and supplements (such as vitamins B, C and D, Fish Oil, Magnesium and SAM-e).  Click here to read more about natural supplements and depression and be sure to seek your health care providers advice before altering or starting any of these. The better you feel physically, the better you’ll feel mentally!

 

2.  Catch your zzzz’s.  And then catch some more!  You can read more about the connection between sleep and depression here, but suffice it to say that sleep is of utmost importance to our mental state!  There’s no magic number for how much sleep is enough – as this varies widely across ages and individual needs.  If you suffer from regular bouts of insomnia or are often drowsy during the day, you may want to take stock of your sleep habits.  Find tips for better sleep here!

 

3. Get up and go!  There’s a clear correlation between exercise and mental health.  Not only does structured exercise time help channel pent up energy, but it also releases endorphins – natural chemicals produced by your central nervous system commonly connected to euphoric highs.  So find something that works for you and your lifestyle and get moving!

 

4.  Get creative!  Developing hobbies and interests are a surefire way to encourage mental health.  Hobbies give us direction and purpose.  They fill our minds with constructive energy and help us cope with emotions.  Mental energy is just as important to channel as physical energy.  Try something new or dig out your once loved pastimes. painting, dancing, writing, antiquing, gardening – the options are endless!

 

5. Find some support.  Don’t do it all yourself!  If you feel overwhelmed, stressed out or just down in the dumps, make sure you’ve got a support system in place. Everyone needs friendships, be they old, long-distance, new, family-friends or what have you.  The size of the support system doesn’t matter, and the group will vary for each individual.  The important thing is that there’s someone you can talk with, commiserate with, lend a helping hand and a listening ear or just give you a hug.

 

6. Give more.  That’s right.  Give more of yourself.  Be a volunteer!  Find a cause you love and dive in.  Studies have found that volunteering leads to lower depression, increased well-being and a reduction in the risk of dying.  Any activity is good for you because it gets you off the couch and out of the house for a change of scenery.  Plus, volunteering provides needed social connections and helps us to feel happier as we focus on others and less on ourselves.

 

7.  Find quiet.  Everyone needs peace and tranquility in their life.  If there aren’t obvious moments of peace in your ordinary day, you’ll have to manufacture some!  Learn to quiet your mind, whether through meditation, mindfulness, or prayer.  There are a lot of useful tips for attaining this on the National Alliance on Mental Illness.

 

8. Get help.  Admitting you need some help with your mental health doesn’t mean you’re weak.  It means you’re self-aware and mindful of your individual needs.  So make sure to take stock of your mental well-being regularly and seek help if you need it.  This could be as easy as seeking out your support system of friends, making a doctor appointment with your general practitioner, or seeing a therapist.  Find out more here.  There are a lot of options, and your mental health is worth it!

 

Here are some great ideas for de-stressing!  You can help your family get through the winter blues and banish those baby blues, too!

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

Need more inspiration:

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10 Best Free Fitness Apps

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss


tipsaholic title divider - fitness apps
Whether exercising and losing weight is one of your new years resolutions or you want to switch up your regular workout routine, downloading a fitness app on your mobile device is a great way to create and maintain healthier habits. However, with so many fitness apps on the market, it can be difficult to choose the right one for you and your lifestyle. Good news–we’ve done the homework for you! Here are 10 of the best fitness apps for your Android or iPhone that won’t cost you a penny.

1. MyFitnessPal (Android, iOS)

MyFitnessPal has been the #1 Health and Fitness app for four years straight and featured by numerous media outlets, including the Wall Street Journal, Today Show, and NBC. With the largest food database of any app, it’s easy to count calories and set weight loss goals by using the app daily. You can import recipes and scan food barcodes to instantly add the information to your food diary. Plus, MyFitnessPal is compatible with over 50 other fitness devices and apps.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

2. Johnson & Johnson Official 7 Minute Workout (Android, iOS)

Featured on Good Morning America and in The New York Times, the Johnson & Johnson Official 7 Minute Workout app boasts 36 different exercises with 1,000+ workout combinations. You can customize your workout with 2o different intensity levels and the only equipment you need is a chair, wall, and some floor space. Great for all fitness levels, the app’s clean interface makes it easy to navigate. Plus, you can listen and control your entire iTunes library directly from the app to make sure you’ve got the right song playing to get you pumped!

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

3. C25K (Android, iOS)

C25K by Zen Labs will take you from the couch to running a 5K in only 8 weeks. Complete three, 30-minute workouts a week and you’ll be ready to participate in your local 5K race. Each week your workouts increase in intensity to build your stamina. You don’t have to be a runner to use this app and reach your fitness goals. Bonus, this is the only 5K app to partner with MyFitnessPal for completely seamless integration.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

 

4. Challenges by Nexercise (Android, iOS)

Do you have trouble finding the motivation to exercise? The Challenges by Nexercise app makes exercise more of an interactive game than a dreaded chore. Use the app to log your physical activity while competing with your family and friends to earn points and redeem them for real prizes like gift cards. The app has a full list of calorie-burning activities you can track, including things like playing with your kids, doing a yoga routine, and hiking. CBS talk show “The Doctors” named Challenges the best fitness tracker for weight loss.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

5. Moves (Android, iOS)

Moves is a great option for people who aren’t ready to pay out $100 or more for an expensive activity tracker but are looking to keep a diary of their daily activity. Carry your phone in your pocket or bag and it will detect if you’re walking, running, riding in a car or even taking public transit. At the end of the day, see how many calories you’ve burned and steps you’ve taken. Since this app uses GPS to detect and record your motion, it can quickly drain your battery so it’s best for iPhone 5s users.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

6. GAIN Fitness Cross Trainer (iOS)

With more than 1 million downloads, the GAIN Fitness Cross Trainer app is like having a personal trainer in your pocket. Video and audio coach you as you complete your reps and perfect your form. Plan your weekly workout sessions with a built in calendar. The app itself allows you to build personalized workout programs from over 1,300+ exercises; however, you can also purchase specialized workout packs ranging from corewheels to prenatal Pilates for only $2.99 each. Right now the app is only available for iPhone users but an Android version should be released soon.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

7. Fitocracy (Android, iOS)

If you’re social and looking for a fitness-minded community to keep you motivated, Fitocracy is the app for you. Join fitness teams led by expert trainers for workout guidance and coaching. Find inspiration by following fellow Fitocrats and access workout routines you can complete at home or in the gym. Earn points as you track your exercise routine and experience a gaming-like environment by unlocking achievements and tackling quests.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

8. FitBit (Android, iOS)

You don’t need an actual FitBit to benefit from using the FitBit app. Use the app to do things like log your calories, map your walk or run, and keep track of your weight loss as you work towards a healthier lifestyle. View your progress with easy-to-read charts and graphs and connect with fellow users for a healthy dose of encouragement and competition.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

9. Lose It! (Android, iOS)

Similar to My Fitness Pal, the Lose It! app helps you count calories and log exercise to help you reach your weight loss goals. Compatible with a number of motion tracking devices and apps, including Fitbit and Nike+ Fuel Band, you can even download the app on your Nook or Kindle. This tried and true app has been around for several years and has an extensive community of motivated users.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

10. Jefit Workout Tracker (Android, iOS)

Do you enjoy lifting weights but have trouble keeping a record of your workouts? Toss our your paper notebook or planner and download the Jefit Workout Tracker app. This app help you keep track of your sets and reps. Use the app’s calendar to schedule your workouts in advance and plan for needed rest days. Although this app lacks a lot bells and whistles, its simple interface is easy to use and definitely beats using a paper notebook.

Downloading a fitness app is a great way to maintain a healthy lifestyle. Here are 10 of the best free fitness apps for your Android or iPhone. - Tipsaholic.com #fitness #apps #iphone #health #healthandweightloss

 

Clarissa Fidler is a 20-something trying to find her place in this world. She grew up in Seattle, attended college in Utah, and recently moved back to the Pacific Northwest after spending the last few years in Chicago obtaining her master’s degree in journalism. Clarissa spends her days working as a higher education professional helping graduate students pursue their passions. In her free time you’ll find her reading the New York Times, cuddling with her cat Harper, catching up on her favorite blogs, enjoying the outdoors, or checking out a new restaurant.  If you’d like to read more by Clarissa, check out her blog West Hawthorne Place.

More fitness inspiration:

fitness dvds         5 minute workouts        5 Fun Workout Ideas - Tipsaholic.com

Workout DVDs                     Quick Workouts                   Fun Workouts

How To Exercise With Kids

Want to encourage fitness with your kids? Here are several exercises you can do with your little ones that will keep them engaged and wanting more! How to Exercise With Kids - Tipsaholic, #health, #kidshealth, #exercise, #kidsfitness, #kidsexercise

 exercise with kids header

Looking for some ways to help your kids get more fit?  It doesn’t have to be difficult!  There are many different workouts you can try with your kids – and if you do them right they’ll feel more like playing than exercising!  Ready to get moving with your little ones?  Read below for our recommendations on different types of cardio/aerobic exercise and how to engage your kids!

 

Interactive Video Games – While video games certainly aren’t a substitute for the real deal, they can be extremely helpful in cold winter months, or long rainy days.  They can also be appealing to all sorts of people, and a great gentle introduction to more vigorous and active “real-world” workouts.

Nickelodeon Fit (for wii) – Kids can engage in over 30 different activities – such as jump roping, river rafting, running and biking – with their favorite Nick Jr. characters.  Dora, Diego, Kai-lan and the Backyardigans and others make appearances.  Parents can program full routines and track progress.

We Cheer (for wii) – Your child can create and customize their own cheerleading character, then engage in competitive cheer routines with friends or learn and practice moves on their own.  It’s addictive and engaging gameplay that kids will love as they dance and move to teen pop sensations.

Outdoor Challenge (for wii) – You can really get your heart pumping with over a dozen fast-paced games that can be played alone or with up to four players.  You can log-jump, kayak, dance, ride mine carts, and much more!  There are multiple levels of play from beginner to advanced so all ages can play appropriately and it’s fun for the whole family!

Brain and Body Connection (for Kinect) – Exercise your body and brain at the same time with this fun game for up to four players.  20 different games challenge players to think fast and act faster as they focus on reflex, math, logic, memory and physical activities.  You can train on your own or compete against your family!

Your Shape Fitness Evolved (for Kinect) – It’s geared more toward teens and older kids, but you can construct a workout tailored to your fitness level and there are over 90 hours worth of different fitness options, making it family-friendly in practice.  There’s boot camp, cardio boxing, jump rope, yoga, running, floor exercises, sports-centered prep, muscle-toning and lots of different types of dancing among many, many other exercising options.  You can track progress, set preferences and record goals.

 

Dancing – Dancing in any version is highly appealing to kids.  They love to move their bodies to music and anything with kinesthetics is a great way to grab their attention.  Dancing with your kids can get their bodies working in a super healthy way.  Their are interactive video games to help, or DVD’s and free YouTube videos.  But the best thing about dancing is that there doesn’t necessarily need to be any routine, rules or choreography to be fun AND healthy!  Just put on some exciting music and get moving!

Just Dance Kids (Wii version) – There are over 30 songs and dances led by real kids for a fun and entertaining dance workout!  The lyrics appear on the screen so kids can sing along as they dance.  They learn specific moves to the songs and can create their own playlists for continuous activity.  Kids can dance alone or with up to 3 friends with cooperative play.  There are also a number of different versions of this game that include Disney songs, and different years and genres of music.   This is also available for the Kinect.

Dance On Broadway (Wii version) – This is an awesome family-friendly game that incorporates singing and dancing.  You learn choreography and sing along to your favorite broadway tunes.  With up to 4 players, you can challenge each other to see who’s the top performer!  There are tons of musicals included, with a ton of different songs that will appeal to all ages.  It’s a workout in disguise! This is also available for Playstation 3.

Dance X (DVD) – This fun and easy dance video will give little ones a workout without them even realizing it!  They are guided through 25 minutes of fun cardio centered moves while watching a trainer and five kids of different ages and skill levels energetically perform.  Kids will automatically fall into a skill level represented by one of the 5 performers.  They use music kids will love, including Hand Jive, Disco Rolls and the Monkey.

Fit Kids Club (DVD) – You get two different move and groove type workouts on this DVD – Groove It Out and Cool Moves.  They’re designed specifically for kids and the movements are simple and easily duplicated while remaining full of fun.  Kids will love learning how to dance, plus they’ll get the added bonus of healthy, kid-friendly snack ideas and a wall poster where they can track their workouts.

“Forget You” – CeeLo (YouTube, Kids Dance Workout Video with Benjamin Allen) – This is a fun choreographed workout to the popular song “Forget You.” It’s a simple choreography geared to kids that they can pick up easily.  Plus, it’s a free YouTube video!

I’m A Gummy Bear Song – (YouTube Vid of Just Dance 2) – Several favorite Just Dance 2 segments are free on YouTube videos, which is just the case with this Gummy Bear Song.  Kids love the catchy tune and the fun and simple dance moves that will help them get up off the couch.  Enjoy Just Dance flavor for free, without keeping score.

Circle Jump Dance Game (YouTube) – This video tutorial teaches you how to play the Circle Jump Dance Game with your kids and their friends.  The game has very few rules and allows every child the chance to be the leader – making up fun moves and routines for everyone else to follow.  While kids think they’re just playing a fun game with friends, they’ll be getting some much needed cardio!

 

Zumba – Zumba is an action-packed, high-energy, dance-focused cardio workout that kids will absolutely love.  Kids love to move and groove to music and because zumba is dance-based, they’ll love adding tons of great moves to their repertoire.  Additionally, they can learn the basics to several types of international dance styles.  So not only will they learn, grow, have fun, and be silly, they’ll also get their heart racing.

Zumba Kids (wii game) – This game features easy to follow choreography for over 30 routines that your kids will love.  They use music by popular artists like Will Smith and Justin Bieber along with some classic, high-energy tunes like “Wipeout”.  The routines offer a number of different international dance styles – Cumbia, Salsa, Hip-Hop, Reggaeton, Merengue, Swing, Surf, Disco, Ballet, Tahitian and many more.  You can do it alone or up to 3 friends.  Also available for Kinect – for one or two players.

Move N’ Groove Kids – Two easy to understand and motivating ladies lead kids on a fun adventure to learn dance moves, exercise and have fun all at the same time.  Kids will love the energy in the video and won’t be able to resist following along to the simple but engaging exercises.  The DVD mimics a classroom setting, helping your children feel like part of the onscreen action while teaching them about small group dynamics as well.

Zumba Kids and Kids Jr. (CD) – If you’d prefer to teach your children your own zumba moves and routines, use this CD with 9 awesome songs to help you get your groove on!

Reed and Mock Elementary Zumba for Kids (YouTube) – You can join the Reed and Mock Elementary Zumba Team as they bust out some fun and simple moves.  Kids will like being guided by those of similar ages and will be engaged by the upbeat music.

Zumba Monkey Song (YouTube) – Kids of all ages will be able to groove along to this group of kids doing The Monkey Song.  It’s silly and fun, and your little ones will laugh while learning the funny moves and listening to the funky beats.

 

Yoga –  While not strictly exercising in a cardio-type way, yoga helps develop muscle tone, flexibility, balance and coordination.  There’s also a strong mental component that can encourage thoughtfulness, focus, and groundedness – all important elements for adults and kids alike!

Storyland Yoga (DVD) – This is a fun-filled yoga adventure that teaches kids yoga poses while telling a story.  Kids get to imitate animals while posing and engaging in the storyline.

Yoga for Children book by Lisa Flynn – This book will introduce you to over 200 yoga poses, breathing exercises and meditations for kids.  It’s an encouraging, positive book that will get kids excited about their health and mindfulness.

Cosmickids Yoga (YouTube) – Cosmickids is an all-free yoga program that makes yoga fun and exciting for kids.  Their website includes links to their YouTube channel where you can find many episodes of yoga routines suitable for different age levels of kids.  There’s also ideas and advice for parents, a list of free resources and a guide to teaching your kids yoga.

Yoga for Kids (YouTube) – This one episode from Yoga Today is geared specifically to kids.  They’ll love the gentle, fun approach to learning yoga poses.

15 Yoga Poses for Kids – On this website, you can learn 15 basic poses that you can incorporate into a daily routine with your kids.

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

 

More tips for exercise and fitness:

fitness dvds          5 minute workouts          5 Fun Workout Ideas - Tipsaholic.com

Great Fitness DVDs          5-minute Workouts            5 Fun Workout Ideas

8 Easy, Healthy Snacks and Their Benefits

8 Easy, Healthy Snacks and Their Benefits, tipsaholic

 

healthy snack title
We all know it’s better to snack on almonds than peanuts, or pick up a banana instead of potato chips.  But why?  If you only have a few minutes to grab healthy snacks, which ones should you grab and why are some better than others?  If you want to encourage healthy eating habits in your family, here are some simple, no-stress ideas.  Grab an easy snack and arm yourself with all their health benefits!

 

1. Trail mix – All trail mix is NOT created equal.  Make it yourself, and you know for sure what health benefits you’re getting!  Use a variety of nuts and seeds for vitamins A, C, E, and K, iron, zinc, magnesium and antioxidants.  Add dried fruit for more vitamins and antioxidants, as well as calcium and fiber (but watch portion sizes as they can be loaded with sugar).  Healthy grains can add fiber and keep you fuller longer.  Toss it all with different spices and seasonings and your trail mix will go from boring to gourmet!  For a complete low-down on mixing and matching healthy options in custom trail mix concoctions, click the above link!

 

2. Cracker and Tuna Sandwich - Make sure to use a multigrain cracker – such as a low sodium triscuit or crisp bread.   Healthy grains keep you full longer without eating large portions and are full of fiber and minerals.  Two big bonuses of tuna?  It’s brain food and it’s protein!  It also reduces your risk of stroke and some cancers.  It can lower cholesterol and triglycerides and it’s good for your heart.

 

3. Apple Sandwiches with Almond Butter and Granola - Portable and easy to make, these “sandwiches” are full of healthy protein, thanks to the nuts.  Almond butter is a healthier version of peanut butter, with healthy fats, high fiber content, vitamin E and magnesium and calcium.  Granola contains a plethora of vitamins and minerals, including vitamin E, iron, fiber and calcium.  Health benefits include energy boosts, weight loss, lower cholesterol, cognitive ability and anemia prevention.

 

4. Avocado Toast – This yummy snack is packed with flavor and a little kick!  The avocado is a power food – it’s chock full of vitamins (E, K, B, C) and folates.  They’ve got a ton of potassium, and are loaded with healthy fat and fiber.  They can lower cholesterol and triglyceride levels.  Olive oil can prevent heart disease, inflammatory diseases and different types of cancers.  It has even been known to counter the effects of aging.  Multigrain bread is packed with fiber and complex carbs, which is great for energy.  It also contains magnesium and essential fatty acids.  All of this can help fight infections, illness and add in tissue reparation, along with helping with metabolism.

 

5. Kale Chips - If you’re craving something super crunchy and bad for you – AKA potato chips – try these instead!  Kale boasts tons of vitamins and minerals – A, C, K, plus iron, copper and potassium.  It also has a bunch of protein packed away and is low calorie.  It’s been shown to help prevent diabetes, cancer and heart disease.  It also aids in digestion, and if that’s not enough, it makes your bones, hair and skin uber healthy!

 

6. Cucumber Roll-ups with Greek Yogurt - These delicious looking roll-ups are the perfect afternoon snack!  Cucumbers have vitamins to spare – K, B, and C – along with potassium and copper.  They’re full of antioxidants and also have unique properties that protect against chronic illness.  They can reduce your risk of cancer, support heart and digestive health and can help manage stress.  They fight inflammation, freshen your breath and protect your brain!  Plus, they are amazing to help you stay hydrated.  Greek yogurt is full of vitamin B, potassium, calcium and protein.  Plus there’s probiotics to aid in digestive health.  Turkey is rich in protein, iron, zinc and potassium.  It’s a lean meat and low in fat.  It can lower cholesterol levels, boost metabolism and strengthen your immune system.

 

7. Skinny Green Popcorn - You can turn soya beans into a delicious, popcorn-like crunchy snack with some seasonings and baking!  Soya beans, AKA edamame, has some key nutritional elements – namely fiber, protein, vitamins and minerals and phytosterols.  Edamame aids in digestion and lowers cholesterol levels.  It can help prevent certain cancers and diabetes.  It also boosts your energy.

 

8. Fresh Fruit Pops – If you’ve got a sweet tooth and can’t ditch the sugary snacks midday, try these frozen treats!  They have only two ingredients – your choice of fresh fruits and coconut water!  Fresh fruit – as we know – is full of vitamins (tons!  A, E, D, C, K, B!) and minerals (potassium, magnesium, zinc!) and the coconut water has lots of nutrients too, like potassium, magnesium, phosphorous and calcium.  Put these together?  It’s like a power house.  These pops can aid in weight loss.  They can help with healthy digestion, lower blood pressure, boost your hydration and give you healthy skin.

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

 

More ideas for healthy snacking and cooking:

Fresh Strawberries and milk          12 Recipes for Spaghetti Squash ~ Tipsaholic.com #squash #recipes          7 Healthy and Easy Vegetable Side Dishes

10 Healthy Snacks          12 Spaghetti Squash Recipes       7 Healthy Vegetable Side Dishes

15 Songs to add to Your Workout Music

15 Songs to Add to Your Workout Music - Tipsaholic

 

15 songs header

Whether you’re on a treadmill, taking a walk or just dancing your heart out, the right song can make all the difference in your exercise routine.  Music can help energize and make you want to move, and it can calm you down and help you rest.  If you need some help getting your body in gear, here are 10 songs to add to your workout music.  Simply freshening up your exercise playlist can give you a major boost and help you get up and go!

 

Country

Ready, Set, Roll: Chase Rice, Ignite The Night - 3:10

Leave The Night Up: Sam Hunt, Montevallo – 3:12

Somebody Like You: Keith Urban, Greatest Hits - 5:23

Little Red Wagon: Miranda Lambert, Platinum – 3:24

Ramblin’ Man: Ruthie Collins, Ruthie Collins EP – 3:13

 

Pop

Sledgehammer: Fifth Harmony, Reflection – 3:50

Outside: Calvin Harris, Motion – 3:47

What I Like About You: 5 Seconds of Summer, LIVESOS – 2:31

Geronimo: Sheppard, Geronimo EP – 3:38

Maps: Maroon 5, V - 3:10

 

Indie

American Beauty/American Psycho: Fall Out Boy, American Beauty/American Psycho - 3:15

The Reckless and the Brave: All Time Low, Don’t Panic – 3:19

Now: Paramore, Paramore – 4:10

Prove It: Divided By Friday, Prove It EP – 3:24

Shut Up and Dance: Walk the Moon, Talking is Hard -3:19

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

 

More tips for exercise and fitness:

fitness dvds          5 minute workouts          5 Fun Workout Ideas - Tipsaholic.com

Great Fitness DVDs          5-minute Workouts            5 Fun Workout Ideas

How to Eat Less Sugar: 8 Tips to Reduce Sugar in Your Diet

Too much sugar can cause health problems, energy crashes, weight gain, and cavities. Check out these 8 tips on how to reduce sugar in your diet! How to Eat Less Sugar: 8 Tips to Reduce Sugar in Your Diet via tipsaholic.com #health #sugar #snacks #diet #fitness


How to Eat Less Sugar 8 Tips to Reduce Sugar in Your Diet
Too much sugar in your diet can cause health problems, energy crashes, weight gain, faster aging, and cavities. But if you’re addicted to sugar or just love it too much, you might feel like it’s so hard to reduce sugar in your diet. Here are some great tips on how to eat less sugar and get more energy, lose weight, and many other health benefits!

 

1. Read the labels.

Before you start eliminating things from your diet, look at the food in your pantry and refrigerator and take the time to read the labels. Sometimes you’ll find sugar in unexpected places. Yogurt, cereal, bread, and canned baked beans are just a few examples of packaged food that might pack in a lot of sugar in a small serving for a boost of flavor.

Then when you do your grocery shopping, look at the labels on the food there before putting them in your cart. It might take you a while to finish your shopping trip the first time you read labels, but with time, you’ll know which products to buy and which to leave behind.

Especially watch out for food products that proclaim that they’re low fat. They’re often packed with more sugar to make them more palatable.

 

2. Drink less sugar.

You probably already know that a can of soda gives you up to 40 grams of sugar, but also watch out for other sugary drinks such as lemonade, orange juice, energy drinks, flavored water, ice tea, alcohol, and even certain packaged soy and almond milk. Again, check the labels of your favorite drinks and see if you can make some healthy replacements.

You don’t have to quit all of your sugary drinks all at once. Just drinking one less soda per week (or day, if you drink more than one per day) can help you lose weight in the long run. Eliminate sugar from your diet slowly to make permanent changes.

 

3. Edit your pantry and refrigerator.

When you’re hungry at random times during the day, do you reach for a sugary treat? If it’s there, it’s harder to resist. Try removing the sources of sugar in your diet from your home, such as cookies, small pieces of candy, and ice cream. Even if you have kids, it will benefit everyone in your home to have less sugar easily available. If you’re jonesing for a sweet treat, take everyone out for a cone of ice cream! Make it a special treat instead of an everyday (and boring) one.

 

4. Replace sugary treats with fruit.

When you eat less sugar, you’ll start to realize just how sweet fruit can be. Fruit do contain sugar, but they also include lots of other good stuff, like antioxidants and fiber, that help boost your health. Instead of a bowl of ice cream after dinner, try a bowl of frozen cherries or sliced fresh mango. Yum.

 

5. Drink water when you feel like eating a little sugar.

Sometimes a craving for sugar is just thirst. Try drinking a glass of water every time you want to go out to the store to grab a cookie (you don’t have any in your home anymore, right?). Often, you’ll forget your craving and be satisfied with that glass (or two) of cold water.

 

6. Try snacks that are satisfying and healthy.

Instead of stocking your pantry with sweets, try some snacks that satisfy your sugar cravings. You might want to experiment with a few snack ideas to see which ones make you happy and crave sugar less. Apple slices with almond butter, fresh berries in greek yogurt, and roasted almonds with dried cranberries are just a few examples of nutritional snacks that don’t contain too much sugar.

 

7. Don’t get too hungry.

Skipping meals will lead to hunger, which can lead to a full-blown sugar binge. Keep your body energized and happy by eating every meal and that includes breakfast. If three meals aren’t enough for you, try adding healthy snacks between meals or a six small meal plan if you have access to food all day.

 

8. Give it time.

Reducing (or quitting) sugar in your diet takes time and some thought. Don’t expect to break free of your sugar addiction quickly. It’ll take you a few weeks, or months, to permanently change your diet to include less sugar and more good stuff. This investment in your health will be worth it and it will definitely show up in both your scale and your health! Make small changes every week and it will all add up by the end of the year, promise.

 

For more healthy living tips, check out 17 Tips for Better Sleep and 18 Ways to De-Stress.

 

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

 

Need more healthy ideas:

Fresh Strawberries and milk         Veggies         The Truth About Apple Cider Vinegar

Healthy Snacks                     Veggie Side Dishes                Apple Cider Vinegar Uses

5 Stretches You Don’t Want to Ignore

No matter what exercise you engage in, stretching is important for efficiency and decreased injury. Here are some stretches that help with overlooked areas. 5 Stretches You Don't Want to Ignore - Tipsaholic, #stretching, #health, #exercise

 

stretches header

 

It’s easy to overlook one very important aspect of exercise – stretching!  We’ve heard how important stretching is – it can improve flexibility and range of motion, increase efficiency and decrease your risk of injury.  Here are some great stretches to help you focus on commonly missed areas. Even if you do stretch before exercising, these tips can help refresh your routine!

 

1. Lateral Lunge

Begin with your legs in-line with your shoulders.  Keeping one foot planted in this position, move your other leg out to the side while bending the knee.  Push off with this foot and return to a standing position for one rep.  Make sure to do both sides.  This stretch will work your quads, glutes and inner thigh.

 

2. Kneeling Quad Stretch

Start off in a front lunge position and drop the back knee to the ground.  Then reach back with the same side arm and lift your back foot from the floor toward your buttocks, gripping the toes.  Hold this for 30 seconds, then return to a high lunge and switch sides.  It will stretch your hips and the front of your thighs.

 

3. Standing Shin Stretch

Standing with your legs at shoulder width, take one foot and plant your toes firmly on the ground just behind the other foot.  Gently pull your leg forward so you can feel the stretch throughout your shin.  Make sure to do both sides and hold for at least 20-30 seconds.  This will stretch out your calf muscles and can help reduce your risk of shin splints.

 

4. Peroneal Stretch

In other words, stretching your ankle area.  Sit in a firm chair, legs shoulder width apart.  Lift one foot up and rest it over the opposite knee.  With the opposite hand, firmly grasp your foot and gently rotate it clockwise throughout the full range of motion about 20 times.  Then rotate it counterclockwise.  Return your foot to the floor and lift your other foot over the opposite leg.  Repeat the rotations for this ankle as well.  You’ll stretch your ankle muscles, create better ankle flexibility and prevent against sprains.

 

5. Lower Lumbar Rotation

Lie flat on your back with your legs straight out.  Bring one knee up towards your chest and across your body, bringing the inner knee down to touch the floor on the opposite side of your body.  You can use your hands to push the knee and increase the stretch.  You may not be able to touch the floor, but should get as close as you can.  Hold this for 20-30 seconds and bring your leg back to a straight position.  Switch legs. This will stretch your lower back and give you more range of motion at the back and waist.  It can relive tension and pain.

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

More ideas for health and fitness:

Young woman running           6 Simple Ways to Lose Weight - Tipsaholic.com         how to increase your metabolism

Motivational Resources             Ways to Lose Weight         Ways to Increase Metabolism

 

8 Healthy Baking Substitutions

8 Healthy Baking Substitutions - Tipsaholic

 

 

baking substitutions

 

Let’s face it, when you’re trying to be healthy baked goods are a serious pitfall.  Who can deny a delicious, gooey brownie every now and then?!  If you love to bake, or more important, if you love to eat baked treats, you don’t have to suffer through denied cravings.  With a few easy tweaks here and there, your baking will be much healthier and better for you and your family.  Best of all, these healthy baking substitutions are delicious and will leave your sweet tooth satisfied!

 

1. Ingredient: Flour

Substitution: Black Beans

Why: It may seem odd, but black beans are a great swap for regular white flour.  They make your baked goods gluten-free and add some extra protein to your diet.

How to do it: Rinse and drain your black beans as per normal, then use a food processor or blender to make a black bean puree.  Use a one to one ratio – one cup of black bean puree for one cup of flour.  This is best in brownies.

 

2. Ingredient: Flour

Substitution: Wheat Flour

Why: This may seem like a no-brainer, but wheat flour contains grains which add fiber and helps to prevent heart disease and diabetes.

How to do it: For every cup of white flour, substitute 7/8 cup of whole wheat flour.  It’s a great substitute in nearly any baked good you can think of.

 

3. Ingredient: Flour

Substitution: Nut Flours (almond flour, etc.)

Why: It’s gluten-free, adds protein and minerals, and adds a slight nutty flavor.

How to do it: Almond flour is a lot heavier than regular flour.  A blend of almond flour and wheat flour is a good way to go, and it’s good to add it in 1/4 cup increments.  If you use only almond flour, increase your rising agent (like baking soda or powder) by 1/2 tsp for every cup of almond flour.  This works well in nearly everything, especially cookies, sweet breads and cakes.

 

4. Ingredient: Vegetable Oil or Butter

Substitution: Unsweetened Applesauce

Why: It’s just a touch sweet without any of the fat.  There’s a bunch of added vitamins and minerals, too.

How to do it: When making a recipe, swap out 1/2 the fats (oil and butter).  If you can’t tell the difference, you can increase the amount of fats you swap the next time.  This works really well in muffins and sweet breads, and can also be good in boxed cake mixes.

 

5. Ingredient: Butter

Substitute: Avocado

Why: Avocados are chock full of vitamins and minerals – with more potassium than bananas!  The subtle flavor blends in well without much added difference and they’ve got lots of healthy fats – unlike butter.  Plus, the consistency of both is relatively similar which makes them a good substitute.

How to do it: Peel and cut your avocado, then use a food processor or blender to puree it.  Use about 1 cup avocado puree for each cup of butter, though it may take a bit of trial and error to perfect.

 

6. Ingredient: Heavy Cream

Substitute: Evaporated Milk

Why: Evaporated milk has the same consistency as cream, but contains less than half the fat!  That’s reason enough to swap, but also consider the benefits of being able to keep it on-hand in your pantry instead of having to run to the store every time you need it.

How to do it: This is a simple one to one swap – so one cup evaporated milk for every one cup of cream.  This works well in creamed sauces, custards, etc, but doesn’t have the same consistency when whipped.  Not that it can’t be done, but it’s definitely not the same whipped!

 

7. Ingredient: Cookies, Oreos, Nilla Wafers, etc.

Substitution: Graham Crackers

Why: Graham crackers have the same consistency and texture as cookies, which makes them the perfect substitute.  Use reduced fat graham crackers and you’ll cut the fat in half!

How to do it: Use this substitute for pie, tart and bar crusts.  You can also use it instead of cookies crushed up as a garnish.

 

8. Ingredient: Milk chocolate, Chocolate candies (like M&M’s)

Substitutions: Cacao Nibs or Dark chocolate flakes

Why: Cacao nibs contain a healthy dose of antioxidants and are less processed than milk chocolate morsels.  They have less sugar and less calories.  They can be a bit difficult to find in some stores, though, so opting instead for dark chocolate morsels or flakes has the same effect (just not quite as un-processed).

How to do it: Just swap exact amounts.  They can be used in anything you use chocolate candies or milk chocolate in – melted for ganache or frosting, added to cookies, cakes and muffins, sprinkled on top of different baked goods, spread into bars, the possibilities are endless.

 

This infographic is a great quick reference while you’re elbow-deep in a recipe!

 

Take a look at these 10 healthy snacks that are sure to satisfy your cravings!  And you won’t want to miss these healthy food blogs for lots of great recipes and ideas!

 

Kimberly Mueller is the “me” over at bugaboo, mini, mr & me, a blog that highlights her creative endeavors. She especially likes to share kid crafts, sewing attempts, recipes, upcycled projects, photography and free printable gift tags/cards. When she’s not enjoying being married to her best friend, chasing after the natives (AKA her three kids) and attempting to keep the house in one piece, you can find her with a glue gun in one hand and spray paint in the other. Aside from DIY pursuits, she also enjoys writing, reading, music, singing (mostly in the shower) and the color yellow. Kimberly recently published a craft book entitled Modern Mod Podge. You can also find her on FacebookPinterest,Bloglovin’ and Instagram. Email her at: bugabooblog(at)yahoo.com

 

More ideas for healthy cooking and baking:

Tipsaholic- 5 Healthy Food Blogs          Cooking With Coconut Oil via Tipsaholic.com          recipes for healthy french fries via Tipsaholic.com

5 Healthy Food Blogs          Cooking with Coconut Oil      5 Recipes for Healthy French Fries

10 Things You Need to Know About Chia Seeds

What’s so great about chia seeds? Are they really as healthy as some people say they are? Read on to learn about chia seeds and how they’re good for you. 10 Things You Need to Know About Chia Seeds via @tipsaholic.com #chiaseeds #healthy #health #seeds #protien

 

10 Things You Need to Know About Chia Seeds

You might have heard about chia seeds and how they’re a superfood that you should include in your diet, but what’s so great about them? Are they really as healthy as some people say they are? And how do you eat them, exactly? Read on to learn about chia seeds and how they’re good for you.

 

1. Chia seeds are a great source of protein.

Protein is an important part of a healthy diet. And if you’re trying to lose weight, protein is even more vital because it helps reduce appetite and cravings. Chia seeds are very high in protein for a plant source, so it is a great option for people who don’t eat much meat or other animal products.

 

2. Chia seeds can replace eggs in some recipes.

When dry, chia seeds look like poppy seed, but soak them in liquid for at least 15 minutes and they’ll turn into something that resembles gelatin. This unique physical feature makes chia seed a great egg replacer for vegan recipes and a thickening agent for smoothies, puddings, and jams instead of sugar.

 

3. Chia seeds are very nutritious for only a few calories.

Chia seeds only have 138 calories per oz, which is low when you consider how dense they are with nutrients. In one serving, chia seeds have 11 grams of fiber, 4 grams of protein, and 9 grams of fat. You’ll also get zinc, vitamin B3, potassium, vitamin B1, and vitamin B2 when you consume one serving of chia seeds.

These seeds are also filled with antioxidants, which are great for your body but also helps them last so long in your pantry before going rancid. When stored correctly, they can last up to two years!

 

4. Chia seeds are good for bone health.

One serving of chia seeds gives you 18 percent of the daily requirement of calcium, 30 percent of magnesium, and 27 percent of phosphorus. These nutrients, along with protein, are excellent for bone health, making chia seeds a great option for people who don’t eat dairy. Actually, those that do eat dairy might still benefit from eating chia seeds, since these seeds contain more calcium per gram than most dairy products.

 

5. Chia seeds have been shown to lower blood pressure.

A study was done on patients with type 2 diabetics to evaluate whether chia seeds could improve the patients’ health. At the end of the study, it was shown that the patients’ blood pressure went down significantly. If you’re concerned about your blood pressure, it might be a good idea to try including chia seeds in your diet.

 

6. There is not enough evidence that chia seeds can lower triglycerides and cholesterol levels.

Even though chia seeds have been shown in research to lower blood pressure, that doesn’t mean that they can also improve your health in other areas. Some people claim that chia seeds can lower triglycerides and cholesterol levels, but there haven’t been any studies that show that to be true.

However, there are generally not much scientific studies on natural remedies, so a lack of proof in research doesn’t mean that chia seeds won’t improve your health. As long as it’s safe for you to consume, you can try adding it to your diet and see how it helps you.

 

7. You can eat chia seeds whole or ground.

Chia seeds have a lot in common with flaxseed, which became very popular a few years ago. However, to receive the health benefits of flaxseed, it must be ground. Chia seeds, on the other hand, do not have to be ground. It’s much easier to just throw in whole seeds of chia seeds into your food without having to ground them like you would have to with flaxseed.

 

8. Not all chia seeds are created equal.

Just because the label says it’s chia seed doesn’t mean you should buy it. Red chia seeds are immature seeds, while very small black seeds are actually weed seeds. Stick with the white seeds or black seeds that aren’t so small. Compare brands and reviews to choose the best chia seed you can buy.

 

9. Two daily doses of 20 grams are recommended.

So now you know that chia seeds are good for you, how much of them should you eat daily? It’s recommended to eat 20 grams of chia seed twice daily. That amounts to almost two tablespoons per dose. You could add a tablespoon to a salad and another tablespoon to a smoothie, for example, to meet your daily dose.

 

10. If you have food allergies or you’re taking blood pressure medication or blood thinners, talk to your doctor before you try chia seeds.

As always, check with your doctor before trying a new addition to your diet. It’s even more important to talk with your doctor if you’re allergic to mustard seed or sesame seeds. Also, if you’re taking blood pressure medication or blood thinners and want to try to reduce your blood pressure by consuming chia seeds, call your doctor first.

 

Are you ready to try chia seeds? You could start with this smoothie and see how you like it. If you love pudding and creamy breakfast cereals, you’ll especially enjoy experimenting with chia seeds.

Do you include chia seeds in your daily diet? How do you add it to your food?

For more health living tips, check out 18 Ways to De-Stress Your Life and 5 Natural Home Remedies for Fall Illnesses.

SOURCES:

http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html

http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.webmd.com/diet/features/truth-about-chia

http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

More healthy ideas:

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How to Stay Motivated to Lose Weight: 10 Tips for Weight Loss Success

How do you achieve your weight loss goals? Find smart ways to stay motivated to lose weight. Try these 10 ways to stay motivated and you'll lose weight via @tipsaholic #weightloss #goals #motivation #fitness #health


How to Stay Motivated to Lose Weight 10 Tips for Weight Loss Success
You’ve heard this story before. You start out the new year determined to reach your weight loss goals, but before you know it, its February and you’ve completely derailed off the weight loss train. But how do some people achieve their weight loss goals? They find smart ways to stay motivated and keep going at it. Try these 10 ways to stay motivated to lose weight and reach your weight loss goals this year!

 

1. Team up!

Accountability is so important in staying motivated when you’re trying to lose weight. Find someone who is very reliable (always shows up on time to events, rarely misses work, etc) and ask him/her to team up to work towards weight loss. Whether you decide to meet up with your partner for exercise classes, gym dates, or just daily discussions on the phone, teaming up with someone else will help you stay focused and motivated.

 

2. Set monthly (or weekly) goals.

Instead of picking a number as your weight loss goal for the end of the year, try setting monthly or weekly goals. When you reach them, you’ll feel an instant boost of motivation and you’ll be even more determined to continue with your weight loss progress. If you don’t achieve your monthly goal, you can stop, reassess your progress thus far, and make adjustments in either your diet, your exercise, or your goals. Then you’ll embark on another month with clearer goals and a plan that will work better for you.

 

3. Share your progress on social media.

Again, accountability is always helpful when you’re trying to reach weight loss goals. A blog, status updates on Facebook, progress shots on Instagram, or short updates on Twitter will all help you feel like you’re reporting your progress to a supportive community who is rooting you on. Also, you could follow other people on social media who are working towards their weight loss for some extra motivation.

 

4. Bet on it.

Money is always a good motivator; after all, we all work for money. Reward yourself with  a chunk of change when you reach your monthly weight goals. For example, you could take out some cash from your bank and put it aside. If you reach your goals, you can use it towards new clothes; if you don’t, you’ll donate it to a charity. Or you could join a betting group on a website (try DietBet, Healthy Wage, or Fatbet) and bet a certain amount that you’ll lose a specific amount of weight. If you succeed, you’ll walk away with some extra money.

 

5. Keep track of your progress.

Whether you keep track of your weight loss goals by weighing yourself or measuring your body, make sure to keep a record of your progress. Week after week, you’ll enjoy seeing the numbers drop and it’ll help you stay motivated to lose weight through plateaus and bad days or weeks. Taking before and after photos is another way to keep track of your progress.

 

6. Think about why you want to lose weight.

What are your reasons for wanting to lose weight? Maybe it’s to ensure more years with your family or to feel more comfortable at the beach. Whatever your reasons are, write them down in a list and refer to it from time to time when you need motivation. Include your most compelling reasons in your efforts to lose weight; for example, you could exercise with your kids or hang up a bikini in your exercise room.

 

7. Set fitness goals as well as weight loss goals.

Fitness goals, such as a shorter running time, completing a 5k (or a marathon!), or a certain number of pull-ups, can motivate you during times when your scale just won’t budge. Setting fitness goals will help you remember that you’re changing your lifestyle to get healthier, not just for a lower weight. That’ll help you stay motivated to lose weight.

 

8. Be prepared to fail sometimes.

Nobody is perfect. It’s okay to slip up sometimes. Just don’t use it as a reason to throw away your whole day or a whole week or give up entirely. An extra slice (or two, or even five) of pizza isn’t a good reason to also get dessert and skip your exercise for the day. Just admit that you enjoyed the pizza and move on with your day. A few slip-ups here and there isn’t going to make a big difference in the long run, anyway. Stay motivated to lose weight by not putting much value on failures and more emphasis on your achievements.

 

9. Try new things.

It can get boring to always eat the same meal at breakfast and to do the same exercise routine day after day. Change it up and try a new recipe with a vegetable you’ve always wanted to taste, try a new cooking technique, or order a new exercise DVD. Maybe you read about a new exercise technique on a blog the other day — make it your mission to try it out. Sign up for a fun exercise class or a cooking class.

 

10. Stay positive.

Your mental health is the utmost importance when you’re working towards your weight loss goals. Achieving weight loss doesn’t take just one day; it takes days and days of changes in your lifestyle and your diet. That’s a lot for anyone to take on, so it’s vital to be as positive as you can be throughout your weight loss journey.

 

For more weight loss ideas, check out 8 Fitness DVDs to Try at Home and Keep Your New Year’s Resolution: Five Healthy Food Blogs.

 

“I’m Elisa and I live in Austin, Texas with my husband and our two little girls. I used to teach reading and writing, but now I stay at home with my two kiddos and read and write in my spare time. I also love to undertake DIY projects, find new recipes on Pinterest, and dream about someday finally completing our home. Above all, I love to learn about new things and sharing my new-found knowledge with others.”  Please check out my blog What the Vita!

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