Road to a Healthier Lifestyle

Hey All!

Through the year and a half that my husband and I have been together we have developed a few....ok more than a few bad habits (who doesn't!). As a team we have both decided that we are ready to choose a healthier lifestyle and we want YOUR help! 

Over the next 6 months or so we are going to be documenting our progress/regression and sharing it with you all. With that we will share what is working and not working for us and what steps we take to make it a lifestyle change rather than a "few week trial." 

We are looking for your help to share with us what you have seen work or to simply join in with us and to try our recommendations while creating your own! 

Our current challenges & bad habits:

• Eating at home (always looking for quick and easy)
• Finding time to workout together (for us doing this together helps push one another)
• Portion control (knowing when to stop because we are full)
• Eating only when hungry (at times we enjoy "snacking" too much)
• Helping the other make a healthy choice
• Exercising out of our comfort level

Look forward to our updates as we begin this journey starting November 1st!

Your Motivator and Companion,

Gabby Skinner

Personal Trainer & Owner

1735 Churchill Drive

Fremont, NE 68025

402.459.1541

www.fitnessintoalifestyle.com

Spaghetti with Zucchini Noodles

What you'll need:

1 large zucchini
1/2 white onion, chopped
Salt and pepper to taste
1 tablespoon olive oil
1 can spaghetti sauce
Herbs for garnish

What to Do:

1. Slice zucchini into ribbons or spiral noodles. You can do this a few ways: a mandoline, a spiral peeler (aka spiralizer), or simply julienne cut the zucchini into noodle-like strips. Set aside.
2. Heat olive oil in a saucepan over medium-high heat.
3. Add the onion. Season with salt and pepper
    and cook until the onion is translucent.
4. Add the spaghetti sauce to the saucepan and mix.
5. Cook, stirring, until the mixture thickens to your liking.
6. Pour the spaghetti sauce over the zucchini and dig in! The warmth of the sauce will soften the zucchini.

Your Motivator and Companion,

Gabby Skinner

Personal Trainer & Owner

1735 Churchill Drive

Fremont, NE 68025

402.459.1541

www.fitnessintoalifestyle.com

.::.Taking A Close Look At Sodium.::.

As many of my clients hit there two to three month mark, we have begun to assess their nutrition intake. During this process both the clients and myself have learned a lot about the American diet and where some of our countries bad habits sit in. I am sure that you have all heard the comment, "American's consume too much sodium in their everyday diet." It has come to my knowledge that this may be more true than we all think. According to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, we should be consuming no more than 1,500 mg of sodium per day, that is if we are a healthy individual between the ages of 9 and 50, otherwise this daily intake is lower.

Estimated Mean Daily Sodium Intake, by Age-Gender Group

Why does consuming the right amount of sodium matter?

* Helps to regulate blood pressure - hypertension, cardiovascular disease, congestive heart disease and kidney failure
* Proper muscle function (electrolytes) - muscle cramping and improper nerve firing
* Body Water Regulation - dehydration and overheating

How can we reduce our daily sodium intake?

* Become educated on how to properly read a nutrition label and choose those foods with low sodium.
* Consume more fresh foods and less processed, which contain high sodium content.
* Prepare more home cooked meals. Here you have control of how much sodium goes into the meal. Be sure to add very little extra!
* At restaurants ask that no extra salt be added to your meal or choose the low sodium option.

Sources of Sodium in the Diet of U.S. Population Ages 2+

Your Motivator and Companion,

Gabby Skinner

Personal Trainer & Owner

1735 Churchill Drive

Fremont, NE 68025

402.459.1541

www.fitnessintoalifestyle.com