Saturday Burn and 17 Swaps

by in Blog Posts, Motivation, Wellness January 30, 2017

Happy Monday!
If you were able to make it to Burn Boot Camp Denver this past Saturday morning, thanks so much for coming!!! If you weren’t able to join us, here are the topics that we discussed 🙂

2017 – the year of #NoResolutions – focusing on 17 Swaps and total WELLNESS for the entire family.

#1 – Buy yourself a new cup and drink more water! Swap your soda, tea, juice and drink 1/2 your body weight in ounces of water everyday. Ozark Trail tumblers (which keep your water just as cold as a Yeti) now come in new colors and are less than 1/2 the price. #bargain

#2 – Find a way to give to someone else each day. Swap a minute of your time for a minute of someone else’s. A smile, a note, help, inspiration, a thought, a prayer, a hug… #itsonlyaminute

#3 – An apple a day…keep eating apples (organic ones) as they are loaded with vitamins, minerals and FIBER!  But also swap them for a lemon. Lemons are a significant dose of vitamin C, produce alkalinity in the body, boost metabolism and immunity and keep skin clear from blemishes and breakouts. Add the juice of a lemon to a mug full of water first thing in the morning OR add slices of lemon to your water throughout the day. #immuneboost

#4 – Use a fitness tracker and get in 10,000 steps a day. Move better, feel better. If you do not have a FitBit, Garmin or Apple Watch, swap out one of the apps on your phone that you don’t use for one that will help track your steps/workouts. It is true, sitting is the new smoking. #movemore

#5 – Swap out the chips in your cabinet that are loaded with fillers, dyes, preservatives, and chemicals, for popcorn (not microwave) or a few Cape Cod kettle chips. Remember, if you are going to eat chips or feed them to your children, watch your portions AND the LESS ingredients, the better. Potato chips should say: potatoes, (usually) canola oil and salt on the ingredient list. That is all. #under5ingredients

#6 – Use more citrus. Swap out those salad dressings and use more of a oil/vinegar/citrus blend. This adds tons of flavor and less calories. Olive or avocado oil with a flavored vinegar and some fresh lemon, lime, orange or grapefruit juice and you are all set! #nomorebottleddressings

#7 – Swap your coffee creamer for 1 tsp of coconut oil blended with some cinnamon and a dash of almond milk. DO IT NOW. You won’t regret it! #coffeelover

#8 – Chocolate lovers <3 Keep eating those antioxidants, but swap your milk chocolate for dark chocolate….start at a semi-sweet and work your way up. One to two squares ends up being the perfect amount to satisfy that sweet tooth. Whole Foods has a fabulous section for Fair Trade chocolates in all flavors. #sugarisakiller

#9 – Swap out that heavy side dish (pasta, potatoes, mac n cheese) with roasted veggies. You can roast anything, add some seasoning and have a super flavorful side dish for dinner and leftovers for lunch the next day. Potatoes, cauliflower, eggplant, tomatoes, butternut squash, beets, Brussels sprouts, cabbage, green beans, zucchini…..roast away. #JustTryIt

#10 – Focus on gratitude and swap 5 minutes of sleep each morning with a daily devotional or journaling time. Read a prayer to the kids each morning before school, sit in silence with just your thoughts, set the tone for your day. #dailydevotion

#11 – Increased flexibility and range of motion is what keeps us young!!  Swap out 5 minutes of sitting on the couch watching TV with 5 minutes of foam rolling. Consistency is what is key here!!  I put my foam roller next the bed so that I am reminded to do it each evening. #youcandothesplitsatanyage

#12 – Put down the salt shaker!  The average American diet is loaded with sodium, often times making it hard for us to stay within a healthy range (about 1500mg/day). Watch your intake and swap out that Morton’s table salt for Himalayan Pink Salt, which is not stripped of all the good trace minerals that our bodies need for proper function. #eatthepinkstuff

#13 – Swap a busy night or just make time to come together as a family at the dinner table at least once a week. I realize in some families with our crazy schedules, this is a challenge, but it is worth it!! Studies have proven that kids perform better in school and have better communication with their parents when families come together at the table. #familydinners

#14  – Runners!  Swap out your socks 🙂 Socks make all the difference when it comes to comfort as you increase your distance or do sprints at Boot Camp. Swap out your old socks with a new pair of Nikes or Balegas. #LOVEmysocks

#15 – Watch your condiments and again, check your labels. Make sure you are making those easy swaps – like ketchup! If the ketchup bottle in your pantry contains HFCS, swap it out for one that is healthier!  This is easy to do and there are many options in grocery stores now. #TraderJoes

#16 – Swap out TIME! Time in the mornings, after school or in the evenings that can be made into healthy memories. Make that TIME an “electronic free zone.” In our house, this is the rule each morning…no phones, tv or devices during breakfast and while we are all getting ready for the day. Do what works for your family, but make that TIME swap! #NoPhoneZone

#17 – Who doesn’t love ice cream??  But we also realize that eating ice cream day after day can lead to lots of added sugar and inches around the waistline. Time for a swap. Try this recipe instead. #HealthyIceCreamIsReal

Happy Swapping!!
**If anyone is interested in the homemade pesticide spray that we talked about for washing produce, post in comments.**