The #1 Healthy Eating Tip You Can Start TODAY

Ok folks, here is the #1 healthy eating tip you can start TODAY!

STOP BUYING THE FOOD YOU SHOULD NOT BE EATING!

Yes, really, that’s it. And with that we need to stop using others as the reason we are buying unhealthy food. “It’s for the kids/grandkids” or “My husband/wife/partner wants it.” I then ask, what makes unhealthy food any better for them? Are they a different type of human that digests food differently than you and me? Are they exempt from putting on weight, getting diabetes, getting heart disease? The answer is NO. So stop using them as an excuse to have unhealthy food in your house! There are a lot of yummy, healthy options available.

IF IT’S THERE YOU WILL EAT IT

As much as you tell yourself you won’t eat it, how many times do you catch yourself having “just a few chips” or “just one cookie”. Chances are, and if you are anything like me, a few turns into many and one turns into two or three or sometimes even more. Take the temptation away and stop stressing your will power!

AN OCCASIONAL TREAT IS OK WITH SOME PURCHASING RULES

Before you all come after me for being mean and not allowing you to enjoy things that you love, let’s talk about how you CAN buy an OCCASIONAL treat. First and foremost it has to be bought as a single serving. I DO NOT mean a box or bag containing several individual servings of a treat, you are essentially buying multiple servings, they are just divided up and still hover over you as temptation. I mean buy a treat that is a one serving portion PERIOD. 

For example, if you are in the mood for an ice cream sandwich, do not buy the package with 8 ice cream sandwiches, purchase just one. I know this is not convenient but that’s the point. You will probably have to stop at a convenience store to get a single serving, but when it’s gone it’s gone and you are not likely to indulge each day for 8 days until the box is empty….get it? Having an occasional treat is not a sin, but make sure you are not going overboard, buy that one treat responsibly. Do not justify a single serving treat by stopping at the convenience store every day.

READ THE LABEL BEFORE YOU PURCHASE

Keep in mind that you need to check the label to see how many servings it is. It seems like just about everything is now in jumbo size. Just because it is in a smaller package does not mean it cannot contain more than one serving. I love M&Ms, most packages are at least 2 servings so be certain to read the label. If you are purchasing it to IMMEDIATELY share with someone else then it’s OK, but do not buy it with the intention of only eating half. Let’s be honest with ourselves, you know it will be gone before you even realize you’ve eaten it all.

I hope you will start using this tip today!

Next week we’ll discuss the rules of EATING that treat.

Coach Mel's Crochet Corner logo in black and purple with pink accents.

Join us to Crochet!

Every Tuesday afternoon we gather at Coach Mel’s from 1:00 – 3:00 PM to work on various crochet projects. Bring your yarn, hooks, and a project of your choice, or select a pattern from Coach Mel’s collection. 

While Coach Mel is available for any help you may need, you should have basic crochet stitch knowledge. Class is $5 per week, no need to sign up, just show up. Masks and social distancing are currently required. Since these limitations are still in place we have the capacity for 12 participants.

Don’t know how to crochet? I will be offering a Learn to Crochet Video class soon. More to come on when that will be available.

Please call 860-921-0200 with any questions.

Pink and black Girls Just Wanna Run logo

May 2, 2021

Complete Your First 5K

Join me and others as we complete this women’s only 5k along beautiful Bantam Lake. This is a great course for first-time 5kers or if you want to walk the 5k. The course is very flat and scenic. This event benefits the Jr. Women’s Club of Litchfield Hills.

Register today and join the Coach Mel’s Team.  Read my blog post on the 5 Steps to Complete Your First 5k.  Click below to register for the 5k, I’ll see you there!

Final Senior Stretch and Scrabble Class this Saturday, March 27

Scrabble board with Coach Mels Group Fitness spelled.

We have been enjoying some quiet stretching and not-so-quiet virtual Scrabble on Saturday mornings since January. Now that the weather is getting nicer it’s time to get outside. This Saturday will be our final Stretch and Scrabble class. We will resume our walks starting at the Harwinton Sports Complex near the Basketball courts on Saturday, April 3rd at 10:00 am. All are welcome to join us, you can sign up at coachmels.com or just show up! We start with some stretching, walk, and end with some stretching. It is FREE to all. Walk at your own pace and your own route or stay with the group.

Banana Bread with Healthier Ingredient Options

Banana bread with healthier ingredient options

Making just a few changes to a recipe can reduce the number of calories and fat. This is an example of a Banana Bread recipe that I revised, several times, to get it just the way I wanted it. Give it a try and let me know what you think. Are there other substitutions you would make?

INGREDIENTS (Original ingredients in parentheses)
¾ cup unsweetened applesauce (½ c vegetable oil)
¼ cup sugar (½ cup sugar) this could be completely eliminated as well
2 eggs
1 t vanilla
1 ½ cups whole wheat flour (1 ½ c flour)
1 t baking soda
½ t salt
½ cup nonfat plain Greek yogurt (½ c sour cream)
½ cup walnuts (optional)
2 – 3 medium ripe bananas

DIRECTIONS
Preheat oven to 350 degrees.
Spray 1 bread pan or 4 mini loaves with cooking sprays.
Mash bananas in a bowl, set aside. Mix applesauce and sugar, set aside. Mix remaining ingredients in a large bowl, add applesauce/sugar mixture, stir. Add mashed bananas. Add walnuts if desired.
Pour into baking pans.
Bake for 60 minutes if using a standard bread loaf.
Bake for 35 minutes if using 4 mini loaves.
Check by inserting a toothpick to center, done when comes out clean. Let cool in pan for 10 minutes, then take out of the pan and continue to cool on a cooling rack.

Blue head with gears - Keep your brain sharp

Can you Unscramble these fitness words?

aesirslsvserelk

hlamceco

nitodoocniar

agmtaoy

urowokt

Coming in Next week’s issue

Rules for Eating that Treat

Coach Mel’s Cobb Salad Recipe

Word Unscramble Answers

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