Over our 12 years of marriage, we have both developed a love for spending time in the kitchen both together and with friends. Though our eating habits and lifestyle has changed, our passion for good, healthy food and time spent around our table has not. We enjoy the times we spend around our table with friends and family and this coupled with a desire to see health, wellness and changed lives has given us a heart to do what we do.
Being Fit for Life is more than spending all your spare time in the gym lifting weights or running on a moving sidewalk. Fit for Life is about a lifestyle of health which includes many variables in each one of our lives. Fitness is obtained not given and for the most part it depends on us and our life decisions. Though we all know people who have been plagued with disease, the larger majority choose to live their life not being concerned until something terrible comes on us.
That being said, we desire to see physical fitness lived out in us and others, in order to care for the bodies we are to steward.
Physical Fitness is freedom from illness, infection, disease, and shock and the ability to perform vocational and recreational tasks without risk of injury or undue fatigue.
This is a place where we hope to bring realistic, attainable information to those who would visit while giving ideas and helpful topics which can be used in everyday life. Having spoken with many different people concerning the topic of caring for our bodies and how we can go about it in real ways, some have encouraged us to create a way to make this information available for those interested.
This is that source, as well as a way to connect with us if you desire to bring us in to conduct a seminar on health, wellness and fitness to include topics such as nutrition, stress reduction and living fit for life to name a few.
We hope you enjoy just a few tips we have added below, as well as a few menu items for you to try if you want.
Fit Facts:
Proper Hydration - we should be drinking on average 1/2 of our body weight in ounces of water each day and for every 15 minutes of exercise, we should add another 8 oz of water (Example Body weight 160 lbs = 80 ounces of water 30 minutes of exercise = 16 ounces extra= at least 96 ounces of water per day (proper hydration not to make you feel full)
Developing your physical fitness- Strength training and cardiovascular workouts will reinforce the strength of your joints and muscles helping to protect all your vital organs and giving you functional strength for everyday activities. Cardiovascular workouts which include any activity to condition your heart, lungs and circulatory pathways (veins), will help strengthen your left ventricle (pumping blood to the body) and the right ventricle (sending blood back to the lungs to be re-oxygenated). These activities are workouts which last 20-60 minutes, while keeping a steady heart rate of 55-80 % of your recommended max heart rate (depends on your age and weight etc.); for at least 15- 20 minutes of this time.
We are what we eat- proper nutrition is essential to good health and wellness; supply your body with the highest form of nutrients as possible (raw veggies, fresh fruits, foods prepared and grown without the use of steroids, hormones or pesticides as much as possible).
Menu Idea:
Breakfast: Veggie Omelet
1 whole egg 2 egg whites all the veggies you can fit and like (bell peppers, onions, broccoli, tomato, etc) heat veggies first but don't overcook; Add eggs and throw some ground flax seed on top (purchased wherever you buy groceries) for extra fiber and protein. Serve omelet with 2 pieces of 100% whole grain bread and 8 oz glass of low fat milk
Mid morning snack: (2 hours prior to lunch depending upon the time you completed your breakfast)
1 oz raw almonds & 8 oz low fat yogurt; piece of fruit; raw veggies(as many as you want); 1 bowl of plain oatmeal (add you own fruit or honey) or high fiber cereal
Lunch: Field of greens salad
Leafy lettuce (any besides iceberg) peppers, onions, flax seed, broccoli, cauliflower, etc serve with olive oil and balsamic vinegar (2 tablespoons each) put all the veggies on that you like and be creative.
Mid afternoon snack: (2 hours prior to dinner); Smoothie you may have prepared in advance
1/4 cup of low fat vanilla yogurt, 1/2 cup of low fat milk, 1 banana, 1/2 cup berries (frozen or fresh), 2 teaspoons of vanilla whey protein powder (if you choose), 2 teaspoons natural peanut or almond butter, 6-8 ice cubes mix in blender: this should make at least 2 servings 8-12 ounces each
Dinner: Chicken stir fry (cooked in a wok or similar)
2-3 tablespoons of olive oil poured in bottom place chicken in wok and cook until almost done then add all the veggies you like such as peppers, onions, celery, water chess nuts, broccoli etc cook until tender (don't cook all the nutrients out) then add about 1/4 cup low sodium Hunan or stir-fry sauce) serve over brown rice.
As you shop stay away from foods with high fructose corn syrup, partially hydrogenated oils, modified anything and in its most natural state as possible.
Adding protein to your daily diet, will help to build lean body mass (muscle) and one of the ways to accomplish this is by adding low fat dairy products, nuts, whey protein, etc to your menu: The average male should be consuming approximately 36 grams of fiber per day which assists in the fight against many different diseases including heart, cancer, high blood pressure and diabetes.
This is simply a start and we will have more topics to come.
Thanks for your time,
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