Sierra Madre Crossfit

    

(626) 373-0872

303 W SIERRA MADRE BLVD.

SIERRA MADRE, CA

(Inside G3 Academy)

petersandford@sbcglobal.net
petersandford@sbcglobal.net

Daily Mantra

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Just a good thought for the day!!!

petersandford@sbcglobal.net
petersandford@sbcglobal.net

Update on Calcium in your diet..... I really like this article! Enjoy....


petersandford@sbcglobal.net
petersandford@sbcglobal.net

Health Benefits of Spirulina

spirulina
Found this on the web and thought I would share it. Go out and get yourselves this superfood today. Add a tablespoon of powder to your smoothie or green juice! Make sure the Spirulina supplement you purchase is high quality and organic. Avoid the products with nitrate compound additives, which can cause abdominal pain and muscle weakness. I would go to whole foods for this product.

petersandford@sbcglobal.net
petersandford@sbcglobal.net

Control your Portions!!!

Tips on suggested portion size can help you get to or stay at a healthy weight!

You can cut back on your portions without giving up your favorite foods. Seems easy, right??

 

Example of a suggested dinner:

Divide your plate into 4 parts to see how much space each food should take.

1. Breads, starches, or grains should take up 1/4 of your plate.

2.Meat/protein should also take up 1/4 of your plate.

3. Vegetables should fill the remaining half of your plate.

4. Have one small piece of fruit outside of your plate.

4. Have 1 cup of milk or yogurt or 1/2 cup pudding or ice cream outside of your plate. 

 

Try it!!!!

 


petersandford@sbcglobal.net
petersandford@sbcglobal.net

Healthy Eating... the first lesson in "how to eat healthy"

 

 

 

 

 

Learn to pay attention to body signals!!!

 

Young kids are good at this. They eat when they are hungry and stop when they are full. 

As we grow older many of us tend to ignore our body signals. We have many choices of fast food, easy snacks available, and very large portions at resturants especially. We tend to eat for other reasons, often not even thinking about what we are doing. After many years of ignoring these signals we lose the ability to pay attention to them. This happens often when we diet. 

 

Know your eating triggers

 

Common triggers to eating when you are not hungry include:

Stress, boredom, lonliness, or even happiness.....emotional eating

Smells, sights and social situations

Foods around you ( like at work on the table when you walk by)

 

Action Plan:

 

Identify your eating triggers by keeping a food journal for a week.

Write down everything you eat, the time of day when you eat it, and what you are feeling prior to eating . Lets take a look at your triggers and what it is you eat when you are triggered. It will help you start to make wiser conscious choices.

 

 

 

 

 

 

 

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