1) Make a Plan. Think about what you will have for breakfast, lunch, and dinner next week. Focus on foods like vegetables, dried beans and lentils, and whole grains as the main ingredients, along with reasonable servings of lean proteins, in recipes such as stews, casseroles and stir-fry dishes. Check sites like Cooking Light, Eating Well, Pinterest, or our WellCats Nutrition Facebook group for new recipe ideas. Then, make a comprehensive grocery list. Smart apps like MyRecipeBook, PepperPlate, and Paprika can help you organize recipes, make meal plans, and create shopping lists.
2) Shop the perimeter. Focus primarily on the perimeter of your grocery store. This is generally where fresh foods like fruits, vegetables, dairy, meat, and fish are located. Avoid most of the center aisles, where junk foods lurk. Shopping in this way helps you to choose real foods with as little processing and as few additives as possible.
3) When shopping for foods without a label... Many foods (especially those around the perimeter) are not required to have a food label. Grocery stores may voluntarily list the nutrient content for many raw, single-ingredient foods, such as fruits, vegetables, seafood, and meats. Check out this FDA website for downloadable posters containing nutrition information for the 20 most frequently consumed raw fruits, vegetables, and fish.
4) Hold a Chopping Session. After you get home from the store with your healthy groceries, hold a quick chopping session before you put everything away. Cut your veggies and portion them out for the week. Make the healthy choice the easy choice! You’re much more likely to snack on those red pepper sticks with hummus if they’re already prepped.
Virtual Run Period: August 1-31, 2016
Distances: 5k, 10k, Half, and Full Marathon
This is a virtual race, meaning you can run or walk whenever and wherever you want.
"You pick the Time and Place and we'll send you the Bling!
All registrants will receive a customizable race bib and a commemorative 4″ Gold Rush Medal. Medals will be shipped to participants at the end of the race period.
Our goal is to raise funds for the Special Olympics to help fight cancer. To do this, we need 5,000 participants to sign up for the “Gold Rush” charity run. This can only happen if other runners will spread the news to fellow runners to sign up and help us contribute to this great cause.
Special Olympics is the world's largest sports organization for children and adults with intellectual disabilities, providing year-round training and competitions."
This week, with just under a month left of summer break, we're looking at childhood-inspired activities that are so fun they don't feel like exercise at all! Whether you have kids around the house, or are still just a kid at heart, check out these innovative ideas for staying active:
Head to the park/playground - Walk, jog, hike, skip, climb....just because you aren't a kid anymore doesn't mean you can't have fun outside! Did you know there are over two dozen parks and natural areas right here in San Marcos alone?
Go for a swim - Even if you aren't usually a "water person", this warm weather and humidity are perfect for a dip in the pool or river. If it's been awhile, give it a try! You may have forgotten how much fun it can be. Don't feel confident in the water? The City of San Marcos Parks & Rec and Texas State University Campus Rec both offer adult and child swim lessons. Now is the perfect time to learn. You might find a new love!
Play with toys - You're never too old! When was the last time you tried jumping rope? Playing hopscotch? High-impact isn't for everyone, so how about a frisbee or hula hoop?! You can burn over 200 calories in less than half an hour goofing off with a hula hoop. And even more with all laughing you'll do...
Always play it safe and listen to your body. Get fit, stay fit and HAVE FUN!