Sports & Fitness With MacMilli

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Eating More Fruits & Veggies

I’m still mourning my Ravens’ loss last night (that’s gonna take some time)…but I can’t let that stop me from sharing some great insight from this week’s show!!

Last week we talked about the fitness WAGON that we all start around this time of the year…

Willingness to make the necessary sacrifice

Accountability to make sure you show up!

Goals to keep you on track

Oatmeal is a great way to start each day

Nutrition is the key to making sure you get what your body needs each day

 When it comes to nutrition, we all know that fruits and vegetables are good for our health, but we don’t always get enough each day.  We’re on the go…busy bodies who often just don’t think we have time to eat healthy. 

Here are some suggestions on how to boost your daily fruit and veggie intake:

1.       SHAKE IT UP AND SMOOTH IT OUT

-          I love a smoothie in the morning

-          I throw almost everything into the blender…even oatmeal.  I also opt for coconut or almond milk instead of normal dairy

-          Frozen strawberries, bananas, mango, pineapple, blueberries

2.       DOUBLE THE FRUITS & VEGGIES

-          Cook less carbs and more veggies when preparing meals at home

-          Add shredded carrots or spinach to any tomato-based sauce or soup (vegetable soup, tomato soup, spaghetti, etc.)

-          Prepare mashed potatoes with pureed cauliflower, broccoli or turnips

-          This one’s for R3Dz…dip raw veggies in salsa

-          Dip fruits in all natural peanut butter (bananas, apples, even celery)

3.       CREATE VEGGIE VERSIONS OF YOUR FAVORITE MEALS
Try making the following dishes with veggies

-          Vegetable lasagna

-          Eggplant parm instead of chicken (you can sneak extra veggies into the sauce)

-          Veggie chili

-          Veggie burgers (add some extra veggies as toppings to beef or turkey burgers – avocado, tomato, onion, lettuce)

-           Pizza toppings

4.       USE VEGGIES IN DESSERT

-          1 cup of shredded zucchini can be added to any cupcake recipe

-          1 cup of pureed broccoli to your favorite brownie recipe

5.       ADD FRUIT TO OATMEAL!!

-          Oatmeal offers the perfect blank palette to which fruit can be added

-          Dried cranberries and walnuts are my favorite

-          Raisins, strawberries, blueberries, blackberries, raspberries, and apples are perfect choice

-          Oh, and cinnamon is 100% calorie free, so you can add as much of that as you want!

BOTTOM LINE – There are many easy and fun ways to increase your vegetable intake…but to keep it second nature, keep fresh fruits and veggies chopped in the fridge or even freezer!

Fitness tips to keep you on the W.A.G.O.N. well into the new year!!

This time of year, you get a lot of people out there who have the best intentions to make changes, but I think they underestimate what it really takes to make lasting changes that are sustainable.  Statistically, most people give up their fitness goals 6-8 weeks into the new year.  That means that by Valentine’s Day, most people will have given up!!

WHY?  Many people have adopted bad eating and fitness habits over the past 10, 15, 20+ years…it’s not realistic to expect to be able to change all of that when the clock strikes midnight.  Especially if you don’t have a plan…

WILLINGNESS – A willingness to work out at the wee hours of the morning is often a key to success, and requires getting to bed earlier the night before.  Sometimes, working out at the end of a long day at work is utterly impossible because your mind and body are both tired.  If you have the flexibility, see about shifting your work hours later, maybe 10-6pm…which would allow you more time to squeeze in the time to work out in the mornings.
*NOTE* - Most gyms are at their busiest between the hours of 5-7am
What’s going to come up at 5am…not much.  What’s going to come up at 5pm…a lot!

ACCOUNTABILITY – It’s a lot more difficult to blow off your workout when you know there are folks depending on you to show up!  There are even gyms and fitness programs out there that demand attendance of their workouts and penalize for missed sessions. Even if you can’t afford to join a gym, or simply choose not to (like myself), you can always look for someone that you know who works out or walks on a regular basis and latch on!  If you see the same lady walk briskly past your house each morning, try joining her one day…or find a group that runs every morning at 6am and show up!!

GOALS – Set reasonable goals and milestones to help you along the way.
Ex: If your goal is to lose 20 pounds by the summer time…break it into manageable parts so that you can track your progress.  5 months = 4lbs per month…or 1 lb per week!!

OATMEAL – Breakfast is still the most important meal of your day…and OATMEAL is a great option.
1. Oatmeal has been linked to lowered Cholesterol and reduced risk of heart disease, type 2 diabetes, high blood pressure, and certain types of cancers
2. Oatmeal can help control weight…is very filling, yet does not contain a lot of calories
3. Oatmeal contains a wide variety of vitamins, minerals, and antioxidants

NUTRITION – Being conscious of your nutritional intake is just as important as dieting.  Not ingesting “empty” calories because you’re bored, or everyone else is at lunch so you go as well.  Try to be deliberate with your food intake and only eat when you’re hungry. 

Mac’s Week 15 NFL Pick

The fairy tale streak will come to and end…

It was a wild ride for Tim Tebow and the Broncos, but unfortunately it will come to an end this week at home against the Patriots. They have impressed the masses with their ability to keep these games within striking distance and find a way to pull it out in the end - but although the Bronco D is solid, it won’t be enough to keep Tim Tebow (or Matt Prater for that matter) in a position to save the day in the last few seconds.

Patriots rather convincingly.

Let the church say Amen!

The Broncos did it again…

He’s not the best, but Tebow finds a way to get the job done each week.  The Bronco Defense really made the difference down the stretch, and Tebow drove them down the field when it counted most.

Doubt they’ll have the same outcome against the Patriots next week, but it was fun while it lasted!!