Day #11 of The 12 Fitness Days of Christmas


1. Start using more coconut oil – Our bodies need healthy fats. They help slow down the digestion process so our bodies have more time to absorb nutrients, and help provide a sustainable level of energy.

Coconut oil is one of the few foods that can be classified as a “superfood.”

It  has a unique combination of fatty acids that have a positive effect on fat loss and better brain function. Other health benefits include skin care, stress relief, cholesterol level maintenance, boosted immune system, proper digestion and regulated metabolism.

2. Cook Healthy – Frying up fish or chicken is not an ideal technique for everyday eating. Baking these proteins may be more time consuming, but the reduction in calories and fat make it worth the effort. Even with classic, decadent appetizers, there are plenty of healthier baked versions.

Be careful about snubbing certain high-calorie foods like avocados, nuts, and olive oil. They might be pushing the calorie count, but they also offer essential nutrients to your diet. Just use them wisely and be mindful of your portion sizes.

Instead of relying on sugar or salt to flavor your food, get creative and make your own spice mixes. Look to ready-made spice mixtures in the supermarket to inspire your personal creations. You’ll be able to season your meat, pastas, or even snacks at a fraction of cost — not to mention, a fraction of the salt and other hidden ingredients.

3. Eat healthy fats – Unsaturated fats such as those found in olive oil, avocados, nuts and seeds can reduce your cholesterol levels and decrease your risk of heart disease and stroke. Studies have shown that people who eat tree nuts—almonds, Brazil nuts, walnuts and pistachios—are less likely to be obese than those who don’t. Because nuts can also be high in calories, just have about handful a day.

Healthy fats can also make foods more filling. Researchers found that adding half an avocado to lunch significantly decreased hunger over the next three hours. Slice avocado into salads and soups, or spread it on a sandwich instead of mayo.

4. Be stronger – Most people strength train, or work out in any form, to change how their body looks (i.e. lose fat or build muscle). Building a “better looking body” and improving health are the main benefits people desire when they train.

Strength training can help you live a more awesome life by increasing self-confidence and body image, burning fat, kicking up that metabolism but maybe most of all it increases, and unleashes, your true potential. Relishing this incredible power, you’re more likely to examine other areas of your life and take more risks (in a good way).

About the Author John Praino

Coach John's enthusiastic approach and positive energy will get anyone excited about fitness. However it's his ability to motivate and inspire people to do more not just in the dojo but in life that gets results.

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