Jump, jump, jump your way to better health—I think a few of you learned some new jumps today in our rope, back, and chest session.  It’s important to focus just as much on eating well as you do on making it to your daily workouts.  Eat smart, eat well, and get the RESULTS you desire!  See you at the Sandbox tomorrow and/or Greenlake on Friday. —- Kerry

10 Tips for Healthy Eating on the Run

Lack of time is a major reason why many people discard their healthy eating plan. Fast food is readily available and it’s just too tempting, cheap, and filling. While eating fast food is never as healthy as a well-planned, balanced meal, if you must eat fast food, you can easily take steps to improve the quality when on the run.

  1. Watch portion sizes. Your craving will likely be satisfied after you have finished a small order of fries, and you’ll save over 100 calories when compared with the supersized order. The same holds true for sandwiches. Order the regular version or even a kid’s meal for yourself.
  1. Seek out deli-style fast food chains where you can order a sub or sandwich on whole wheat bread or a wrap, a lower-fat and lower-calorie option than fried food.
  1. Many fast food chains now offer fruit cups and salads in place of fries.  Choose the healthy option.
  1. Always order a side salad when eating at traditional fast-food outlets. You will be less likely to fill up on only the unhealthy items, and the salad will provide some fiber and vitamins to balance an otherwise unhealthy meal.
  1. Remember that chicken isn’t always a healthy choice. Many fast food chains offer fried breaded chicken sandwiches on white bread that are actually richer in fat and calories than a burger. Grilled chicken is a better option.
  1. Make it a habit to eat a piece of fruit with nuts, a bowl of cereal, or some low fat yogurt before you set out to run errands. Regular eating can help you feel full and avoid temptation.
  1. Stock your car with bottled water and healthy snacks.  I actually know a boot camper with a trunk full of water and almonds divided in small bags.  Have a small snack before the cravings hit, and you’re less likely to pull into that drive-through fast food outlet.
  1. Consider a supermarket for your fast food break. You can pick up pre-cut and washed fresh fruit or vegetables, yogurt, unsalted nuts–brazil nuts are my favorite, or low fat cheese. 
  1. Hold the mayo. A tablespoon of regular mayonnaise has almost 100 calories!
  1. Don’t add a sugary, calorie-rich drink to an already unhealthy meal. Water is available everywhere and is good for you. Drinking a large glass of water with your meal will help you feel fuller earlier.