Run Your Heart Out!

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Do something everyday that you've always wanted to do. Jodi is a fantastic role-model, after speaking with the USAFit North Charlotte group on August 1st, she was inspired to finally do what she's always wanted to do: train for a marathon!

Although normally a fan of resistance training, the group was so friendly and fun that she stepped (ran!) outside of her usual box and JOINED the group! The group was so motivating that she decided that now is the time! After three weeks and now up to 13 miles on out group weekend run, she couldn’t imagine training for such an event on her own.

If you're looking for a group to run/train with, check out your local running club or even better, create your own! and motivate each other!

Make it Count!

Thinking about WHY you have previously resisted a food temptation may help you from indulging (and over-indulging) in the future.

HOW? Scientists divided two groups of volunteers into two groups and both were asked to remember WHEN they decided not to have an indulgence. Then half of the group was also asked to remember WHY they also decided not to have that same indulgence. The scientists then offered both groups both cake and fruit salad.

The group that recalled the REASON WHY they previously resisted (and not just when it happened), 59% of them chose the fruit salad compared to the group who weren't asked to think about their reason who chose the fruit only 30% of the time. The finding means that recalling a reason can strengthen resolve to continue making those good choices.

Indulge Yourself

Many people are ending their evening with a small indulgence of dark chocolate - especially since the reports that dark chocolate can be heart healthy. However, you may want to change that timing of your sweet treat if you are having trouble sleeping. While 1.5 oz milk chocolate has minimal caffeine (about 9 mg), the same amount of dark chocolate has about 30 mg caffeine (the just slightly less than the amount in a cup of tea - 40 mg). In addition, there is another compound in dark chocolate called "theobromine" that increases heart rate and can contribute to sleeplessness.

Soccer Event with Sara!

Sara Hill has a big event coming up this weekend with the Charlotte United Football Club. It's their annual Family Cup, 60 teams from Charlotte playing intra-league Saturday and Sunday from 7am-7pm both days!!

The event will be at the Palisades Soccer Complex and we are expecting about 2,000 people! TNT is sponsoring, so please say hello and look for our tent at the event.

Lake Norman Woman Magazine

A local publication, Lake Norman Woman did a feature on myself and TNT that came out yesterday! So, today is a bit of shameless self-promotion day.

Thank you to Janette Tucker for the wonderful write-up, she even mentioned my little Avery!

Enjoy.

Smart Snacking

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Many of you have started making a habit of reading nutrition labels and looking for higher fiber foods. While this is a great start to a healthier lifestyle, you may also want to consider where that fiber comes from.

A study was done where a group of women were given 200-calories worth of snacks daily for 10 weeks. The snack consisted of apples, pears or high-fiber oatmeal cookies with each snack providing a total of 6 g fiber.

Those who ate the produce snacks lost an average of 2 pounds, while the cookie group gained 2 pounds. The researchers conclude that it is not just fiber but also things like the higher water content of fruits and the lower energy-density (i.e. more food for the same number of calories) that helped the fruit group feel more satisfied and, therefore, eat less throughout the day.

Message of the week: Aim for natural sources of fiber in your diet.

Have a wonderful Thursday, everyone!

Impulse Buy

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According to the University of Connecticut research, using a grocery delivery service can cut down on your urge to buy high-fat foods by avoiding impulse buys and marketing displays.

Marketing displays are often set-up by companies to promote new products and the goal is to sawy you to make that purchase. Purchasing your grocery online will help you in your planning and avoid these impulse buys.


Some notable services to mention are: BoxedGreens.com (ships organic produce, meats and other goods nationwide); DiamondOrganics.com (ships organic greens, meat, fish, baked goods and wine nationwide); Peapod.com (lets you sort foods by calories, fat, fiber and other nutritional categories); or just by having the local grocery store (such as Harris Teeter) bag up your order for your before you arrive at the store to pick it up yourself.

Let Go and Grab On

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You've heard the saying "mind over matter" but new research is saying that it really may be true when it comes to exercise.

Psychologists say our internal dialogue really can make or break a fitness routine and many of us are just not aware of how much our "self talk" can effect our choices. So saying things like "I hate exercise", "I don't have time to exercise" or "I'm not good at weight lifting" can become reality if we let them.

Today, how about making a deal with yourself and set a goal of thinking positively about exercise! Try saying "I can find some type of activity I enjoy" and " I can exercise while I am watching TV at night" can be alternatives that can get you on the move.

You don't have to be the best after all, you just have to try! And do what you love.