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Quick Fact

One pound of fat is approximately 3500 calories. So if you were to eat around 350 calories more per day than your body uses, in just ten days, you'd gain one pound of fat. If you kept that amount of excess every day, you'd continue to gain weight until your body reaches an equilibrium where the extra fat it's maintaining burns the 350 extra calories. But fat cells only burn 2.05 calories per pound...so I don't really think anyone wants to reach an equilibrium.

6 Tips for Eating on the Road

Healthy eating starts where you stop.
If you're on the road and stop at a fast-food joint, your food choices will be limited to fast food. But if you stop at a grocery store that offers whole or healthy foods—fruits, bagged carrots, nuts, hummus—or a supermarket that features a salad bar, you quickly expand your choices (and reduce junk-food temptations).
Eat frequently, and in smaller amounts.
Eating small amounts of healthy foods throughout the day sends a signal to your brain that the food supply is plentiful, so it's okay to burn through those calories quickly. Limiting your calorie load at a single sitting also gives you lots of energy. Eating too many calories in one meal—even if they're healthy calories—sends your brain the message that leaner times must be around the corner, so those calories will get stored as fat. Eating too much at one sitting can also make you sluggish and sleepy.
Eat plenty of protein.
Eating the right amount of complete protein for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong. A complete protein is any animal and dairy product or a grain plus a legume (such as whole grain bread with nut butter, or corn tortilla with beans). When you need energy for a long hike, a long drive, or a day at the beach, stoke your body with high-quality, lean protein.
Pack snacks so you're not skipping meals.
Often when we're traveling, we don't have access to food at regular intervals. Or worse, we skip meals so we can have that big piece of chocolate cake later. The problem is, your body responds as if it's facing a food shortage and your metabolism slows way down to prevent you from starving. To keep your mind and body humming, pack healthy snacks in your car or backpack. Examples are almonds, raw vegetables and hummus, yogurt and berries, fresh and dried fruit, and hard-boiled eggs.
Avoid "feel bad" foods.
You know what these are: They're foods you crave, but after you eat them you feel sick or depleted. When you're on the road, it's particularly essential to avoid foods that drain your energy and deflate your mood. Foods to avoid: (1) simple carbohydrates or high glycemic foods, such as fruit juices, sodas, refined grain products, or sugary snacks; (2) anything deep fried; (3) nonfat desserts and sweeteners, which are loaded with chemicals that your body can't easily metabolize; (4) anything partially hydrogenated (this includes nondairy creamer, Jiffy-style peanut butter, margarine, and most packaged baked goods); and (5) excess alcohol.
Drink lots of water.
Yes, water is a food. The body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings. Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water.

Easy Workouts at Home

 

Let's play some video games!

Have a Wii or an Xbox? If you said yes, you can get fit right in your own home on your own time! There are a many games you can get at your local store that can help you get fit and still have fun. Here are a few:

1. Wii Fit Plus (Wii) - includes 40 types of training
2. Your Shape: Fitness Evolved (Xbox) - improves cardio and works out muscles
3. EA Sports Active 2 (Wii or Xbox) - has a 9 week exercise course available
4. Dance Central (Xbox) - keeps track of how many calories burned as you dance to great music
5. The Biggest Loser (Wii or Xbox) - has over 125 different exercises to keep you on your toes
6. Kinect Sports (Xbox) - has six sports you can play including volleyball, football and boxing
7. Active NFL Training Camp (Wii) - can play football and get trained to improve times
8. Zumba Fitness (Wii or Xbox) - work out your muscles while you dance to different styles of music

Try Yoga!

 

 

20 Reasons To Do Yoga:

1. Improves your athletic performance
2. Improves your overall quality of life
3. Improves your short term memory
4. Increases your muscle strength and tone
5. Helps boost your immune system
6. Increases mental concentration
7. Improves quality of sleep
8. Gives you more energy
9. Better mental clarity
10. Improves skin tone
11. Improves self esteem
12. Improves your posture
13. Improves your balance
14. Improves your flexibility
15. Greater physical stamina
16. Helps to shred excess fat
17. Increases general productivity
18. Slows down the aging process
19. Improves ability to deal with stress
20. Reduces your risk of memory loss, anxiety, obesity, cancer, stroke, heart disease, back pain, injury, osteoporosis, drug dependency, depression, hypertension, type II diabetes, upper respiratory infections, excessive health care costs, etc.

The Ultimate Green Smoothie Formula

STEP 1:
Pick one (unsweetened) liquid (1.5 cups)
- Almond Milk
- Soy Milk
- Hemp Milk
- Coconut Milk
- Rice Milk
- Coconut Water (or plain water)

STEP 2:
Choose your greens (1 big handful)
- Kale
- Spinach
- Beet Greens
- Collards
- Swiss Chard

STEP 3:
Choose your fruit (1-2 cups, fresh or frozen)
- Banana
- Apple
- Melon
- Strawberries
- Blackberries
- Blueberries
- Raspberries
- Mango
- Pear
- Peach

STEP 4:
Supercharge it (Add as many as you like!)
- 1-2 tbsp. Plant-Based Protein Powder
- 1 tbsp. Chia Seeds
- 1 tbsp. Ground Flaxseed
- 1 tbsp. Sesame Seeds
- 2 tbsp. Avocado
- 1 tbsp. Hemp Seeds
- 1tsp - 1 tbsp. Coconut Oil, Hemp Oil, or Flax Oil
- 1 tbsp. Nut Butter (Peanut Butter, Almond Butter, etc.)
- 1 tbsp. Raw Cacao
- 1 tbsp. Bee Pollen
- 1-2 tsp. Cinnamon
- 1 tsp.Ginger
- 1-2 tsp. Vanilla Extract (or Any Other Extract)
- 1-2 tsp. Green Powders (Spirulina, Chloerlla)
- 1 tsp. Maca Powder

STEP 5:
Add a sweetener (Optional)
- 1 tsp. Stevia
- 1 tsp. Raw Agave
- 1tsp. Chopped Dates

STEP 6:
Blend it up!
- Blend until smooth
- Serve over ice
- ENJOY!