Tag Archives: Pinterest

Fitness Binder

My Healthy Journey: Rally and My Fitness Binder

My move is complete! While I have no furniture outside my bedroom (partly from a very trying, calorie-burning, failed attempt to get a couch through my front door) all of my things and my dog have successfully made the transition.

A new kitchen and plenty of living room space for yoga (because falling down is a lot easier in a room with no furniture) have made it time to refocus on my healthy journey.

Right now, I’m working on small steps. I’ve bought some running shoes, and now that the weather has finally gotten up out of sub-arctic temperatures, it’s time to take action.

If you’ve followed my journey, you’ve heard about our wellness tool, Rally. Rally helps you evaluate your health with an easy test and then has you pick challenges in order to earn coins, which you can use to enter drawings for rewards.

Rally is a great way to hold yourself accountable to your goals each day, and I’m going to help connect you to ways to make your Rally goals happen. I’ve done a few of the challenges before, and while I’m not going to do all of them permanently, I am going to spend all spring testing them out and connecting you to resources to meet your goals.

The first two challenges that I’m going to test out and help you with are cooking at home more and tracking what you eat.

I had tracked what I ate before with a handy app called MyPlate. I still recommend it, but I’ve taken a different route this time.

I’m a writer at heart. I’ve been saying I was going to be a writer since I was 4, when I wrote my first book, which was about bears. (I realize this might make me sound like Dwight to you lovers of The Office, but my bears weren’t eating beets. They were being ballerinas and astronauts. You know, real bear stuff.)

While humiliating myself is always a fun side effect of blogging about my life, I bring this story up for a reason. I like writing things down, and I’ve always liked writing things down. There is nothing so satisfying as putting a physical check mark beside a task. I work on the Web team, and I still keep a physical planner and to-do list.

So I’ve decided that maybe I stopped keeping up with the app (conveniently right around the holidays) because there was no satisfaction or memory in it for me. If I write something down, I feel it and remember it. If I just select an item out of a digital list, I will not remember how many calories those Skittles are costing me every day.

So I’ve made myself a My Healthy Journey fitness binder. I’m using it as a one-stop, life-hub of organized information. It’s amazing.

I started with supplies. I bought a beautiful binder that I can live with carrying around every day.

IMG_1727[1]

Then I gathered office supplies:

  • Plenty of paper (for printouts).
  • Grid paper, which is perfect for making lists. All of the little boxes make perfect check boxes right alongside your tasks.
  • Binder dividers, a three-hole punch, and a large variety of highlighters, pens, and markers.
  • Plus my laptop, grocery list, and coffee because no morning project unfolds well in my house without coffee.

IMG_1763[1]

The first thing I did was waste a lot of time on Pinterest looking at fun, inspirational typography. As a writer and designer, I’m a font geek, and I decided that I would start each month of my binder with some hand-drawn, cute, inspirational quotes. My dog and I worked on this in bed while watching documentaries. (She hated it because it meant I wasn’t petting her…) While it might sound like a waste, it has truly made me love my binder. My beautiful binder and I have formed a loving bond through hours of coloring. I definitely recommend it.

Then I printed some things that are actually useful. First up is a weekly printable meal planner. If you search for that online, you can find tons of free downloadables, both with and without grocery lists. Or you can try the one I chose or this colorful other option. I opted for a simple planner and to continue to use my awesome Wonder Woman grocery list. Choose whatever works for you.

Then I printed off some calendars. I have a planner for work, but I don’t like to put personal stuff in it because not only do I sometimes show it to people when scheduling social media plans, but I also don’t look at it outside of work. So this calendar will have things like my dentist appointments, the dates my prescriptions run out, and the dates all my different bills are due. I naturally color-coded all of this with highlighters, like an organization geek.

The last important piece of the puzzle is a printable daily food log. Again, there are lots of these to download for free on the Internet. This blog inspired me to make the binder and has a log you can download, or WebMD has an especially good Food Journal. With a little computer magic, though, I made my own, which combined spaces for food, calories, and exercise and has a water section to remind me to drink more water. The best part about making it yourself is you can add anything you want. Do you want a space for vitamins, medicines, or even reminders for things like flossing? Add anything that you think a physical reminder will help you stick with. You can also download My Healthy Journey Food Journal (it’s two pages, so you can print it double-sided!)

IMG_1768[1]

I’ve only been doing it for a week, but so far, I’ve noticed that I remember how many calories are in my food far better when I’m forced to calculate and write it down myself every single day. You really think about your choices when you know you have to add that candy onto your day’s calorie total. The menu planner also forces me to sit down at the beginning of the week and plan out meals. While I haven’t stuck to it perfectly, it really does make grocery shopping and cooking much easier to plan for.

And just in case you need some ideas when you sit down to plan, here are 50 Healthy Dinner recipes you can try, or follow us on Pinterest for new healthy recipes all the time.

And follow me on Instagram, where I share inspiration and my healthy journey, mostly through food.

Here’s a taste of the day in the life: bright green Pea Pesto Pasta, Raspberry Sorbet (a go-to dessert at just 120 calories a serving), and Pineapple-Lime Salsa Chicken Tostadas with Corn Guacamole for just 380 calories. (The chicken is of my own invention. I just put 2 chicken breasts into a crockpot with a small can of chopped up pineapple tidbits, a quarter jar of salsa, and the juice of a lime and cooked it on low for 8 hours. Then I shredded it for delicious, sweet and savory tacos.)

IMG_1765[1]

Join me there in making cooking and health more fun, one image at a time!

Save

Controlling Carbohydrates for a Healthy Lifestyle with Diabetes

Around the Web: Your Healthy Lifestyle for Diabetes

When you’re diagnosed with diabetes, it affects many parts of your life. Making healthy lifestyle choices is important when trying to manage your diabetes.

Things you might not think about, like sleep, stress, and salt, can affect your diabetes. Keep these lifestyle tips in mind.

Your food choices have a huge impact on your blood sugar, and a healthy diet is a key piece of the puzzle when it comes to managing your diabetes. Counting carbohydrates can be an important part of managing your diabetes, especially if you use insulin, and this WebMD guide can help.

Sometimes, it can feel like diabetes is limiting your choices when it comes to food, but there are still lots of options. This list goes over 11 Drinks for People With Diabetes, so you have more options than water, and this guide can even help you choose the occasional cocktail safely.

You can also check out these helpful examples of the best and worst meals for dining out with diabetes.

The American Diabetes Association’s YouTube channel has a Healthy Eating and Recipes playlist with video tutorials to help you choose and prepare healthy meals.

Exercise is also an essential part of any healthy lifestyle. It’s important to get up and get out there for your body and for your diabetes.

Try these 10 muscle moves that help with your diabetes to begin strength training.

These tips can help you use exercise to prevent diabetes-related nerve pain and to improve your balance.

For more workouts and a huge variety of healthy recipes, head over to our Pinterest. And to learn more about nutrition, weight management, and the great fitness discounts we offer to our members, visit our online Wellness section.

Healthy Hearts for American Heart Month

American Heart Month 2015

February is American Heart Month, so we gave you info to protect your heart each day.

Get your blood pressure checked so you know your risk.

Taking Your Blood Pressure

 

Visit your doctor regularly and know your cholesterol to protect your heart.

Learning About Cholesterol

 

Eating a healthy diet helps protect you from all kinds of health problems, including your heart health. Find recipes.

Heart Healthy Dieting

 

Smoking affects not just your lungs, but also your heart. Quit before it’s too late.

Cancer and Smoking

 

Heart disease is the #1 killer of women. Find info and help tailored to you and Go Red.

Women and Their Hearts

 

Getting healthy through diet, exercise, quitting, and managing your stress is the best way to protect your heart. The American Heart Association can help.

Who do you know that’s been touched by heart disease? Does it run in your family? Help fight the disease.

Give to Protect Hearts

Save

Save

Time Is Up: Make Healthy Resolutions

Making Healthy Resolutions

It’s that time again to start picking out your New Years Resolutions. If you always go too big and forget about them within the month, each day this week we gave you some little changes and healthy resolutions you can stick to.

The hardest one is to quit smoking. It’s hard to do, but it’s standing in the way of your healthy life. We can help members connect to resources and support with our Quit For Life program.

Quit Smoking Resolution

 

Today’s resolution is to get more sleep. Sleep is when your body and mind heals and prepares. Find more info about sleep on our Pinterest.

Getting Enough Sleep

 

Stress has been linked to big health problems, like heart disease, diabetes, and depression. Find info on ways to relieve some of your stress on our Pinterest board.

Managing Stress in the New Year

 

Resolve to get yearly checkups with your main doctor and dentist. It helps catch problems early and keeps you up-to-date on things like shots.

Regular Checkups for Your Health

 

Floss your teeth! It sounds simple, but only half of Americans do it. Yet smiles are the first feature we notice. Take the time on your teeth, and people will notice.

Flossing for Your Future

 

Dieting sounds like a lot, so instead, focus on only eating healthy portions this New Year and watch your health improve!

Portions

 

Make a routine and stick to it. A routine in the morning can help you get up to workout, and one at night can help you go to sleep.

Building a Healthy Routine

Save

Feeling Sick with the Flu

Flu Week

This week was National Influenza Vaccination Week, so we gave you handy tips and facts about the flu each day.

The most important thing to remember for flu season is to get your shot! The sooner you and your family are protected, the better. Everyone 6 months and older should get the flu shot, especially kids, pregnant women, and the elderly.

You should be getting your yearly flu shots as soon as they become available, ideally by October. Getting vaccinated later though is still better than not at all and can decrease your risk.

You probably have the flu if you have these symptoms: fever, cough, sore throat, stuffy nose, body aches, headache, chills, fatigue, and sometimes diarrhea and vomiting.

If you get sick, and it’s not an emergency, stay home and avoid contact. You can infect others 1 day before symptoms and up to 5 to 7 days after you get sick.

Stay At Home

 

If you have difficulty breathing, fever with a rash, dehydration, pain in the chest, severe vomiting, or sudden dizziness, you should go to the doctor.

Flu Symptoms

 

Young kids, the pregnant, people 65 or older, and those with medical conditions are at a high risk of flu complications. Make sure you go to your doctor in these cases.

Taking Care

 

When treating it at home, rest, drink plenty of water, and take over-the-counter meds for your fever and cough.

Taking Flu Meds

 

You can also find tips for when you’re sick and healthy soup recipes on our Pinterest!

Save

Thanksgiving Dinner

Healthy Thanksgiving

Save these healthy Thanksgiving tips and recipes we shared on social media this week, and always be prepared. You can also find healthy recipes year-round on our Pinterest!

Cooking fires double on Thanksgiving Day! Make sure you have a smoke alarm in your home, and that it is tested regularly.

Make sure you thaw your turkey safely, in the refrigerator, in cold water, or in a microwave oven, to keep it out of the temperature range where it grows bacteria!

If you’re baking things ahead, or making the bird on the big day, make sure you check on the oven regularly and use timers.

Don’t leave the kitchen unattended while your burners are going, and avoid loose sleeves while over the stove.

After your guests leave tonight, make sure you check the house to ensure all candles or fires are out. Start packing up leftovers within 2 hours.

Make sure you removed all the stuffing from the inside of your turkey, and store the two separately.

Don’t leave leftovers in their serving dishes with plastic wrap or foil coverings, transfer them to smaller, airtight containers.

Leftovers in your fridge are good for 3 to 4 days. If you have a lot, freezing leftovers is a great option, and they will keep for 3 to 4 months.

First, we had a savory recipe for Maple-Cider Brined Turkey with Bourbon-Cider Gravy.

Maple-Cider Brined Turkey with Bourbon-Cider Gravy

 

And Ciabatta Stuffing with Chesnuts and Raisins to go inside.

Ciabatta Stuffing with Chesnuts and Raisins

 

If you want something that will wow your guests, make this Truffled Pommes Anna instead of mashed potatoes.

Truffled Pommes Anna

 

And try this light Green Bean Casserole with Madeira Mushrooms that is only 173 calories.

Green Bean Casserole with Madeira Mushrooms

 

 

Make these delicious Meringue and Streusel-Topped Sweet Potatoes this holiday and skip the marshmallows.

Meringue and Streusel-Topped Sweet Potatoes

 

And whip up this Cranberry Sauce with Apple Cider with ingredients you already have on hand.

Cranberry Sauce with Apple Cider

 

Got leftovers? You can make this Sweet Potato Buttered Rum Flan with your leftovers and things in your pantry.

Sweet Potato Buttered Rum Flan

 

You can never have too many recipes for your leftover turkey. Try this Mexican Turkey Stew that won’t remind you of your holiday meal.

Mexican Turkey Stew

Save