MEDSAVE
InCharge News
July 2011
Fitness Tip: Consistency
I recently presented on the importance of consistency with your exercise routine at a MedSave lunch and learn. What
a great topic! Consistency is probably the most difficult thing to “get” when it comes to success in your exercise
routine. So, what stops you from consistency? Why isn’t exercise a daily part of your life? Let’s sum this up in one
word. Excuses!!! We all have them…..time, energy, kids, family, cleaning, working, cooking, etc. When the going gets
tough exercise is usually the first item on the chopping block. What would happen if you decided to stop brushing
your teeth or brushing your hair? What would the consequences be? People would look at you funny and you
would probably spend more money at the dentist’s office eventually. Well, if you stop exercising you will also end up
spending much more time and money at the doctor’s office. Your self-esteem will also suffer and your energy level will
be less. This month I encourage you to stop making excuses and work in at least 30 minutes of exercise into your daily
life. Find a buddy to work out with you and make the rest of the summer packed with energetic outdoor activities. Put
your own health first! As always, stay consistent and happy exercising!!! - Amy Dubray, CPT
Tips to Make Exercise a Habit!
Commit for Thirty Days - Make a commitment to go every day (even just for
20 minutes) for one month. This will solidify the exercise habit. By making a
commitment you also take pressure off yourself in the first weeks back of deciding
whether to go.
Make it Fun - If you don’t enjoy yourself at the gym, it’s going to be hard to keep
it a habit. There are thousands of ways you can move your body and exercise, so
don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Try
a group fitness class, exercise video at home, or grab a friend and go for a walk,
run, bike ride or swim!
X Your Calendar - One person I know has the habit of drawing a red “X” through
any day on the calendar he goes to the gym. The benefit of this is it quickly shows
how long it has been since you’ve gone to the gym. Keeping a steady amount of
X’s on your calendar is an easy way to motivate yourself.
Create a Ritual - Your workout routine should become so ingrained that it
becomes a ritual. This means that the time of day, place or cue automatically
starts you towards grabbing your bag and heading out. If your workout times are
completely random, it will be harder to benefit from the momentum of a ritual.
Success is the sum of small efforts
repeated day in and day out.
- Robert J. Collier
Go for Yourself, Not to Impress - Going to the gym with the only goal of looking
great is like starting a business with only the goal to make money. The effort can’t
justify the results. But if you go to the gym to push yourself, gain energy and have
a good time, then you can keep going even when results are slow.
Ph (218) 759-1222 217 Paul Bunyan Drive NW Bemidji, MN 56601
Visit us online: www.medsavebemidji.com & www.inchargefitnesscenter.com
MEDSAVE
InCharge News
July 2011
Nutrition Tip: Ice Cream: How to Order Wisely
We all scream for ice cream, and sometimes nothing else will do. This information can help you make smart choices
when visiting one of our local popular ice cream shops - Dairy Queen®.
Worst choices:
• Large Georgia Mud Fudge Blizzard®: 1460 calories, 83 grams (g) total fat, 28 g saturated fat
• Large Cappuccino Heath® Blizzard®: 1210 calories, 52 g total fat, 31 g saturated fat
• Large Cookie Dough Blizzard®: 1300 calories, 52 g total fat, 31 g saturated fat
• Large Caramel Shake: 1210 calories, 34 g total fat, 23 g saturated fat
• Large Hot Fudge Malt: 1390 calories, 45 g total fat, 32 g saturated fat
• Fudge Brownie Temptation Waffle Bowl Sundae: 960 calories, 49 g total fat, 22 g saturated fat
• Large Arctic Rush® Freeze (all flavors): 870 calories, 23 g total fat, 15 g saturated fat
Best choices:
• Small Chocolate Sundae: 280 calories, 7 g total fat, 4.5 g saturated fat
• Small Cherry Sundae: 250 calories, 7 g total fat, 4.5 g saturated fat
• Small Vanilla Cone: 230 calories, 7 g total fat, 4.5 g saturated fat
• Small Chocolate Cone: 240 calories, 7 g total fat, 5 g saturated fat
• Chocolate Mint Dilly® Bar: 240 calories, 15 g total fat, 9 g saturated fat
• Cherry StarKiss® Bar: 80 calories, 0 g total fat, 0 g saturated fat
• Small Frozen Lemonade or Limeade: 200 calories, 0 g total fat, 0 g saturated fat
Healthy Recipe: Arugula and Apple Salad
By: A Nutritionist Eats / WebMD Recipe from Foodily.com
Shake up your regular salad by adding this tangy vinaigrette to fresh arugula greens and crisp Granny Smith apple
slices. The result is the kind of salad that can make you forget about dinner. The kind of salad that people return to for
seconds. The kind that has stray fingers wandering into the bowl after everyone is stuffed hoping for one last flavorsoaked slice of apple.
Ingredients
1 Tbsp dijon mustard
1 Tbsp agave or honey
1 Tbsp apple cider vinegar
1 Tbsp olive oil
1 granny smith apple, thinly sliced
6 cups arugula greens
Instructions
Whisk dressing ingredients together and toss with arugula and apple slices.
Total Servings: 4
*Tip: after tossing everything together, stuff 1 portion of greens in a mug or cup and invert on plate for a fancier presentation.
Nutritional Information Per Serving
Calories: 75 | Carbohydrates: 10.4 g | Cholesterol: 0mg | Fat: 3.8 g | Saturated Fat:0.5 g | Fiber: 1.4 g | Sodium: 51 mg | Protein: 1.0
Ph (218) 759-1222 217 Paul Bunyan Drive NW Bemidji, MN 56601
Visit us online: www.medsavebemidji.com & www.inchargefitnesscenter.com