The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Ground Turkey and Brown Rice Stuffed Peppers

With prep time under 20 minutes, this quick and easy meal is perfect throw together after a busy day. Brown rice, lean ground turkey and fresh bell peppers make this stuffed pepper a very healthy dinner option for the entire family.turkey-and-brown-rice-stuffed-peppers

Ingredients:

  • 6 peppers with tops cut off
  • 12 oz brown rice (cooked)
  • 1.5 lbs ground turkey (cooked)
  • 1 onion sauteed
  • 1 chopped garlic clove
  • 2 tbsp olive oil
  • 1 jar of your favorite tomato sauce
  • 1 tbsp on parsley

Instructions:

Sautee the onion and garlic in the olive oil. Add the ground turkey and cook until browned. As that cooks, make the brown rice as instructed. Once turkey and brown rice are cooked, mix everything with one jar pasta sauce and a tbsp of parsley. Stuff peppers with the filling.

Preheat oven to 350 and bake 30 minutes.

Optional: Your favorite cheese on top.

How to Plan the Ultimate Backyard BBQ without Breaking the Bank

Plan a Backyard BBQ for Cheap

Throwing a backyard BBQ is one of the highlights of summer. It’s easy to enjoy good food and great friends when you’re sitting outdoors in beautiful weather. However, if you’re not careful, a BBQ can become a very expensive event.

The cost of a BBQ shouldn’t make you sweat. Here are our top money saving tips so you can host a fabulous BBQ without breaking the bank!

Skip the pricey cuts of meat

You can make a great meal out of less expensive cuts of meat. Chuck and flank steaks are less costly than a tenderloin steak. Choose chicken thighs and legs over chicken cutlets for a flavorful and inexpensive feast.

Dress up the old faves

Are you staying traditional with burgers, hot dogs and bratwurst? Try some new twists to standard fare. Stuff the burger with cheese or bacon, marinate the brats in beer or split the dog and stuff with cheese and sautéed onions.

Cook extra portions

Leftover barbecue is delicious, and who wants to cook again after hosting a party? Be sure you only make enough for an extra meal or two to prevent food waste. Our Precision Elite Digital Kitchen Scale is an excellent tool for measuring portion sizes.

Make skewers

Kebabs are a great way to make the most of the meat you have on hand. To make a meal that’s filling and attractive, alternate chunks of meat on your skewer with a variety of bright summer vegetables.

Buy seasonal vegetables

In season veggies are cheaper than specialty items. Zucchini, corn, tomatoes, and lettuce are economical, healthy and flavorful side dishes. Vegetables can also be tossed into a pasta salad for a fun and healthy side dish.

Make your own fruit salad

Watermelon, berries and cantaloupe are a light sweet treat at the end of a meal. Though tempting, skip purchasing the $25 pre-cut fruit salad and buy a full fruits and cut them up. This leads to instant savings!

DIY marinades and rubs

Don’t spend money on fancy rubs, sauces or marinades. You can easily make your own blends at home with ingredients you already have on hand. Rubs are just a combination of standard household spices. Here are four easy BBQ marinade ideas from Family Circle.

Don’t waste fuel

Most people use way too much charcoal when grilling. Three pounds of charcoal is enough when cooking for four to six people. When cooking with propane, be sure to shut the grill off after the debris has burned off.

Get to know your butcher

Not only do butchers know when meat will go on sale, they can offer you more affordable “butcher cuts” of meat. Butcher cuts are often not put on display, but they are tasty and less expensive.

Invest in a food thermometer

A quality food thermometer lets you avoid stabbing the meat repeatedly with a fork, allowing delicious juices to escape. Our Precision Pro Digital Food Thermometer monitors the temperature of your meat with a 1.5mm step-down probe that keeps the juices in the meat. You will always be biting into food that’s cooked to perfection.

Bonus: The Precision Pro Food Thermometer is on sale for summer at only $9.95!

thermometer for $9.95

Buy party supplies in bulk

Party supplies often go on sale at the end of May and the beginning of June. It’s a great time to stock up, especially if you entertain frequently or like the ease of disposable plates and cutlery.

BYOB

Provide soft drinks and let guests bring other beverages of their choice. You will save money and guests will have the beverages they enjoy best.

Do you have money saving tips for backyard BBQ’s? Tweet them to us @eatsmartscales.
plan a backyard bbq for cheap

30 Easy Ways to Get Started Losing Weight

20 ways to lose weight

Congratulations on wanting to make healthy changes in your life! Weight loss is not always easy and can be daunting if you have a lot of weight to lose.  It will take commitment, focus, planning and some work on your part. If you’re wondering where to start and how to stay on track, here are 30 ways to make losing weight easier.

Connect with your why

Your reason why will keep you motivated. Maybe you want more energy to play with your kids, or to complete a 5K this year, or to get “beach ready” for summer vacations. Think of how good you will feel when you reach your goal.

Be confident

Believing that you will be able to make behavioral changes and stick with them can help you achieve your goals. When you hit plateaus or challenges, confidence will help you stay on track.

Set a realistic goal

Set a goal that is realistic and attainable, and then write it down. People are 42% more likely to reach a goal when they write it down.

Celebrate mini-goals   

Break your major goal down into small chunks so they are easier to attain; athletes break their training down by weeks and months. Whenever you achieve a mini milestone, reward yourself with a small indulgence!

Don’t multitask while eating

When you sit down for a meal or a snack, avoid distracted eating. If you aren’t mindful of what’s going into your mouth, you don’t process that information and potentially eat more.

Choose activities that aren’t food related

Meet your friend for a walk, a fitness class, or a movie rather than drinks or a meal. Find hobbies that do not revolve around food.

Keep a food journal

Tracking what and when we eat can be an eye-opener. Not only does it show us patterns in our eating habits, but it helps us remember snacks and drinks we may have forgotten about, like that 400 calorie Frappuccino.

Snack on walnuts

2 oz of walnuts have shown to satisfy hunger and reduce cravings. They are also a great source of Omega-3 Fatty Acids, which can lower elevated triglyceride levels and prevent heart disease. Use our Precision Pro Digital Kitchen Scale to easily measure out 2 oz portion sizes to grab and go.

Workout in the morning

Research shows people who exercise first thing burn fat all day long. They also exercise more consistently since they are less likely to be distracted and skip a workout.

Walk a few times a week

Walking can help you shed pounds and improve your heart health. Start out with 15-minute walks and try to build up to 3 45-minute walks per week. Remember, even 15-minutes of moving helps lower blood sugars and block weight gain.

Wait before seconds

The quicker we scarf down our meals, the less time we give our bodies to register fullness. After your first plate, drink a glass of water and wait a few minutes to see if you are really still hungry.

You can’t out exercise poor eating habits

Exercise is great but it won’t help you burn off excess calories from a poor diet. Remember, weight loss is about 75 – 80% diet and 15 – 20% fitness.

Have a high protein breakfast   

Foods high in protein, rather than carbohydrates, have shown to keep you full and satisfied throughout the morning. Think Greek yogurt!

Skip the junk food aisle

If you don’t buy it, you’re cutting out the temptation completely. Be sure to have healthy, satisfying snacks that you actually like on hand.

Learn portion sizes

Learning to eat correct portion sizes plays a huge role in healthy weight loss. Our Digital Nutrition Scale – Professional Food and Nutrient Calculator not only weighs food, it shows you the calorie, carbohydrates, sodium, fats and 7 other nutrients from thousands of packaged and 999 whole foods. It makes tracking foods and keeping portion sizes under control a snap.

Replace one meal a day with a large salad

This is an easy way to instantly improve your diet. Be sure to include grilled chicken, beans and quinoa for added protein.

Stop skipping meals

When you skip meals your brain goes into starvation mode. It seeks out high calorie foods and leads to binge eating and poor food choices.

Pack a lunch

Brown bag your own lunch to control ingredients and portion sizes. Check out these Quick and Healthy Lunch Ideas for People “On the Go” for inspiration.

Pre-portion out snacks

Portions snacks out into single servings for the week to prevent mindless snacking using our Precision Elite Kitchen Scale.

Check the menu beforehand

Plan what you are going to eat before you get to the restaurant and stick to it. This will help curb impulse food choices.

Skip ordering appetizers

Appetizers are often fried and just added, unnecessary calories. Don’t waste the space!

Sleep more, stress less

People lost weight simply by reducing stress and increasing sleep to 7 – 8 hours a night.

Cook with fresh foods

Packaged foods are highly processed, offer little nutrition, and are full of empty calories. Cook with fresh ingredients for a healthy meal.

Make your eating habits sustainable

When choosing your new eating and lifestyle habits make sure they are realiostic for your lifestyle. It’s unlikely that you will live on a steady diet of juice or cabbage soup or workout for 2 hours 6 days a week. Only you know what has succeeded or failed for you in the past.

Drink fizzy water

Soft drinks and alcoholic drinks are full of sugar and calories and they do not fill you up. Love the carbonation? Switch to seltzer water with a squeeze of lemon or lime.

Skip the juice

Juice has a lot of carbs and sugar but no fiber to keep you feeling full. Instead, reach for a piece of real fruit to enjoy with your breakfast.

Get support

Studies show people who have a diet buddy are more likely to reach their health goals. Let your family know your new healthy habits and have them help you plan healthier meals that everyone can enjoy.

Plan on plateaus

Some weeks you may not lose weight and that’s okay. Stay focused on your long term goals.

Weigh in

Weigh yourself once a week to see how your progress is going. Our Precision 550 Extra Wide Digital Bathroom Scale is designed for comfort and can weigh up to 550 lbs. It beeps once weight is locked in so you can step off the scale and view your weight.

Chew food thoroughly

Chewing your foods slows down your eating and you can tell when your body is satisfied. It also aids in the process of digestion.

Have you lost a significant amount of weight and kept it off? We’d love to hear what tips worked for you! Tweet them to us @eatsmartscales.

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Quick and Easy One-Pot Recipes

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Cooking dinner sounds less intimidating if you only have one dish to clean up afterwards. That’s why we have gathered 7 delicious, easy one pot meals. No mess, no stress!


Honey Garlic ShrimpHoney Garlic shrimp

Get the recipe from Kevin and Amanda.


Vegetarian Pasta Primavera

Get the recipe from Oh My Veggies.


Sweet Potato Burrito Bowls

Get the recipe from Chelsea’s Messy Apron.


Seven Vegetable Minestrone Soup

Get the recipe from Mama Miss.


Enchilada Pasta

Get the recipe from Taste and Tell.


Summer Seafood Stew

Get the recipe from Feasting at Home.


Teriyaki Chicken and Pineapple Rice

Get the recipe from Carlsbad Cravings.


Have a favorite One Pot Meal Recipe? Tweet us @EatSmartScales!

Charity of the Month – Juvenile Diabetes Research Foundation

EatSmart fans will continue to select a Charity of the Month in 2016. Fans will submit short stories about the charity’s mission and why it’s meaningful to them. We began our Charity of the Month donations in 2011.Juvenile_Diabetes_Research_Foundation_(logo)We’ve selected Juvenile Diabetes Research Foundation (JDRF) as our charity of the month for May. Our fan, Brian Perino, wrote to us,

I am the father of a Type 1 Diabetic 9 year old little girl named Sienna and have been fundraising for JDRF (Juvenile Diabetes Research Foundation) for over 4 years now. By today, Sienna will have had over 12,000 finger sticks on her tiny fingers. She will have had more than 11,000 shots of insulin on her small body and will have been living with Type 1 Diabetes for over 1,610 days. Sienna is only 9 years old and was diagnosed 4 1/2 years ago at the age of 5.

What is Type 1 Diabetes?

Type 1 Diabetes happens when the immune system attacks and kills off the insulin producing cells in the pancreas. Insulin is the hormone that helps sugar to enter the body’s cells. This is how our bodies get energy. Sienna’s pancreas will no longer make insulin and without insulin, she will die.

Type 1 Diabetes has nothing to do with poor eating habits or obesity as many believe. That is a different type of diabetes. She did nothing to get Type 1 Diabetes. Type 1 Diabetes is an auto immune disease. There is no cure!

Every carbohydrate at every meal or snack must be counted. Then the carbohydrates must be perfectly balanced immediately through injections. These injections act like a healthy pancreas would act.

Can you imagine having a shot for every meal, every snack, every day? There are no exceptions and there is NEVER a day off. It is a stressful and exhausting job, just to keep our daughter alive each and every day.

Type 1 Diabetes is a 24/7, 365 day disease. Not only do we check her blood sugar numbers during the day (by pricking her fingers), we also get up at midnight and 3am every night to check her blood sugar and give her carbs or insulin, if needed. Yes, that means as parents of a child with Type 1 Diabetes we have not had a full night’s sleep in over 4 years. Imagine being woken up in the middle of the night from a deep sleep and told that you need to eat something or drink a juice box. Then wait 15 minutes and re-test your sugar to ensure your levels went up before you go back to sleep. Sienna has endured these sleepless nights too many times to count. If we don’t do these checks and her sugars drop too low, she may never wake up in the morning. That is how serious this disease is.

Why JDRF?

The Juvenile Diabetes Research Foundation (JDRF) is the #1 non-profit fundraiser of diabetes research worldwide. They’re helping to develop research and are closer to a cure and life-changing treatments than ever before. Your support and JDRF will help get us there.

All donations go directly to fund research for a cure and life changing medical advancements.

The mission of  JDRF:

JDRF works every day to change the reality of this disease for millions of people—and to prevent anyone else from ever knowing it—by funding research, advocating for government support of research and new therapies, ensuring new therapies come to market and connecting and engaging the T1D community. Founded by parents determined to find a cure for their children with T1D, JDRF expanded through grassroots fundraising and advocacy efforts to become a powerhouse in the scientific community with more than 100 U.S. locations and six international affiliates. We’ve funded nearly $2 billion in research to date and made significant progress in understanding and fighting the disease. We must keep up the pace of funding so progress doesn’t slow or stop entirely.

For every new Facebook follow we (EatSmartProducts) acquire during the month of May, we will donate 50 cents/follower to JDRF. (So spread the word!)

Click below, follow us and EatSmart will donate!

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If interested in submitting a charity for consideration, please email karen@eatsmartproducts.com. The donation amount will be capped at 500 new followers/likes.

Peanut Butter Oatmeal Chocolate Chip Cookies

This healthy chocolate chip cookie recipe uses only honey as a natural sweetner. With a cake-like consistency, these cookies are the perfect combination of peanut butter, oatmeal and chocolate. Remember, accurate measuring of ingredients by volume, leads to superior tasting cookies! Our Precision Pro Digital Kitchen Scale will help with all of your baking needs.

Peanut_Butter_Oatmeal_ChocolateChip_cookies-RECIPE

Ingredients:

  • 144 grams (1.5 cups) Rolled Oats
  • 93 grams (3/4 cup) Whole Wheat Flour (or flour of your choice)
  • 1 tablespoon Baking Powder
  • 1/3 tablespoon of Salt
  • 128 grams (1/2 cup) Peanut Butter
  • 2 Eggs
  • 1/2 cup Honey (or liquid sweetener of your choice)
  • 1 tablespoon Vanilla
  • 2 heaping tablespoons melted Coconut Oil
  • 174 grams (1 cup) Chocolate Chips

Instructions

Preheat oven to 350 degrees.
Mix dry ingredients together, followed by wet ingredients. Lastly, add the chocolate chips.
Drop by tablespoonfuls on baking sheets lined with parchment paper.
Bake 12 minutes or until edges are golden brown.
Let cool on sheets on wire racks 5 minutes.
Makes about 24 cookies.

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2016 Mother’s Day Gift Guide

mothers-day-gift-guideLet’s face it – Mom is busy! Any tools that can help her save time and live a healthier and happier life are much appreciated. We put together five Mother’s Day gift ideas that she will continue to use (and enjoy!) for years to come. What’s even better? They won’t break the bank – all coming in under $35!

mothers-day-gifts

#1 For the Mom-To-Be

Many factors go into how much weight a woman will gain during pregnancy, ranging anywhere from 25 to 40 pounds. Help her monitor her health at-home with the EatSmart Precision Tracker Digital Bathroom Scale. At each weigh in, the scale will display three readings: current weight, weight change from the last weigh in, and total change from starting weight. A healthy weight gain equals a healthy baby and quicker recovery after delivery. | $29.95

#2 For the Mom Who’s Always Cooking or Baking

The EatSmart Precision Pro Digital Kitchen Scale is the perfect gift for the “foodie” mama who loves to cook or bake. The sleek scale measures up to 11lbs and has the capability to weigh ingredients in four different units; ounces, pounds, grams and kilograms. The tare button automatically eliminates the weight of a bowl or plate. Accurate measuring of ingredients leads to superior baked goods and delicious meals for the entire family. | $19.95Available in 5 color options

#3 For the Mom Who Loves to Workout

The EatSmart Precision Body Check Body Fat Scale allows Mom to quickly and easily measure her body weight, BMI, % body fat, % muscle mass, % total body water and bone in the comfort of her own home. The daily caloric intake feature estimates how many calories are needed to maintain her current weight. Being aware of body composition is an important way to monitor your health and any fit mama knows, weight is more than a number. | $34.95

#4 For the Mom Who Loves to Grill

The EatSmart Precision Elite Thermocouple Food Thermometer is a great tool for the Mom who loves to work the grill. The Precision Elite reads the temperature of meat in 3 seconds or less. The 1.5 mm probe ensures the juices stay in the meat, keeping it moist. Let her impress family and friends with meals grilled to perfection. | $19.95

#5 For the Jet-Setting Mom

Whether Mom travels for business or pleasure, arriving organized helps her save time. The TravelWise Packing Cube System 5 Piece Set is a travel essential that allows clothes to stay neatly folded in their own individual compartments or “small drawers”. Packing cubes maximize space in her suitcase and the mesh inserts allow her to see exactly what is in each cube. | $24.95 – Available in 5 color options

Which gift would your Mom appreciate? Tweet to us @eatsmartscales.

Why You Should Be Eating Chia Seeds and 7 Easy Recipes

ESP_chia_seeds_pinterestWhat are chia seeds and why should you be eating them? Chia seeds, yes the ch-ch-ch-chia of TV fame, come from the mint plant and are incredibly healthy for you. These little seeds are provide a massive amount of nutrients with few calories! High in protein and fiber, they have been proven to aid in weight loss and even reduce blood pressure.

Fun fact: “Chia” is the ancient Mayan word for “strength.” Legend has it that the Aztecs and Mayans used chia seeds to fuel performance.

Here’s what a serving of chia seeds looks like: Chia-Seed-Serving-Kitchen-Scale

Here are a few reasons why you should be including these seeds in your diet:

Chia seeds are rich in antioxidants

Antioxidants help protect our cells from the damages of free radicals which can damage molecules in cells and contribute to ageing and diseases like cancer. They can also keep our skin in great condition, which may translate to fewer wrinkles!

They’re a good source of protein

A serving of chia has 4 grams of protein. That may not sound like a lot but when paired with nuts or other proteins it really adds up.

Chia seeds are packed with fiber

Two tablespoons of chia sees have 10 grams of fiber. That’s twice as much as a bowl of oatmeal. Fiber keeps the body regular and can help prevent chronic disease.

They’re full of Omega-3 Fatty Acids

A one ounce serving of chia seeds has nearly 5 grams of omega 3’s, which is the same amount found in 4 ounces of salmon. That’s great news for anyone who is not a fan of eating fish every day!

Chia seeds are high in calcium

Chia seeds provide 18 percent of your daily calcium needs, perfect for those who stay away from dairy. Calcium is essential for bone health.ESP_chia_seeds_list

Chia seeds are tasteless so throw some into your favorite oatmeal or smoothie recipe for an added nutrition boost. When they get wet they become gelatinous, making them perfect for jellies, puddings and smoothies.

For those feeling a bit more creative, here are 7 super simple recipes:

Blackberry Chia Seed Jam by Two Peas and Their Pod

Strawberry Chia Seed Smoothie Bowl by Tastes of Lizzy T

Chia Fresca by Oh She Glows

Overnight Chocolate Chia Seed Pudding by Minimalist Baker

Cheesy Chia Seed Crackers by The Iron You

Peanut Butter Chia Seed Energy Bars – Low Carb and Gluten Free by All Day I Dream About Food

Chocolate Banana Chia Seed Smoothie by A Beautiful Mess

What’s your favorite way to eat chia seeds? Tweet to us @eatsmartscales.

10 Apps for Your Healthy Lifestyle

ESP_apps_for_healthy_lifestyle_pinterest A healthy lifestyle doesn’t require a thousand gadgets and gizmos to track every movement and log every bite you eat. You just need one tool that is always within arm’s reach: your smartphone. With these (mostly free!) apps, you can amp up your workout, keep yourself motivated and live healthier.

Food Journaling:

Food journaling is the easiest, and most effective, way to count calories. When paired with one our kitchen scales, food journaling will help you reach, or maintain, your target weight.

MyFitnessPal – Free & Premium
MyFitnessPal has 5 million foods in its database and includes a barcode scanner to easily input foods. It will calculate your daily calorie allowance based on your activity level. If you’d rather not log each activity, it can connect to your fitness tracker or utilize the onboard motion processor. Alarm notifications can remind you to log your meals and weigh in.

What We Like About It: If you cook often, you can save a recipe’s ingredients for easy access. Restaurant Logging shows you a menu with calorie counts of restaurants around you.


Running:

We know running isn’t for everyone. The following apps will help everyone – from casual walkers to marathoners – meet their fitness goals.

C25K – Free
This app will help you go from your couch to running a 5K in two months. C25K has 3 running plans per week, beginning with a brisk warm-up, and voice prompts alternate you between walking and jogging as you increase your stamina. Listen to music in your iTunes, Apple Music or RockMyRun.

What We Like About It: The interface is easy to use, and training is only 3 times per week. Graduate from C25K to 10K Trainer Pro when you’re ready to go the distance.

Charity Miles – Free
With Charity Miles, you can choose from a list of 37 charities and support your favorite cause. For extra motivation, create a team and invite your friends.

What We Like About It: It’s an extra incentive to put in those miles. If you’re already an avid runner, this app will help you support a worthy cause.

Zombies, Run! – Free
If Zombieland taught us anything about the Zombie Apocalypse, it’s that speed is super important. In Zombies, Run!, the app combines a story/game with your run. Imagine your helicopter making an emergency landing and running to the safe zone – dodging zombies along the way. Each run is a new mission, unfolding more of the story.

What We Like About It: An innovative, fun way to go for a run for those who really enjoy zombies.

RockMyRun – Free & Premium
Bored of the same exercise music and need a boost? RockMyRun has thousands of DJ mixed playlists to choose from. Best of all, you can tailor the BPM manually or to match your stride with the accelerometer or heart rate with the AppleWatch.

What We Like About It: There’s a genre for EVERYONE, from country to 80’s favorites.


Exercise Routines:

These apps will lead you through a balanced workout plan. Think of it as a personal trainer in your phone.

SworkitFree with paid upgrades
Sworkit is a suite of several apps to target whatever you want – abs, legs, flexibility, etc. Choose what you want to exercise and how much time you want to dedicate to it. Before you begin exercising, a helpful video pops up demonstrating all the moves in the circuit. It can also connect to your Apple Watch.

What We Like About It: The videos give clear instruction of each move, and exercises are performed with body weight resistance, so you don’t need any equipment.

Johnson & Johnson Official 7 Minute Workout – Free
7 Minute Workout is a guided exercise app with video and audio cues. Beginners start with 7 minutes and progress to 30-minute workouts for advanced users. Create and save custom workouts, and set workout reminders for yourself. It can connect to your Apple Watch.

What We Like About It: Includes warm-ups! Easily tailor Smart Workouts with what exercises you like and dislike.


Sleep:

Sleep is often neglected, but it’s critical to allow your body to rest and repair the muscles you’ve been exercising.

Sleep Cycle Alarm Clock Free with paid upgrades
The Sleep Cycle Alarm Clock analyzes your sleep cycles and wakes you when you are at your lightest stage of sleep, so you wake up feeling refreshed.

What We Like About It: You wake up feeling more refreshed, and the data will help you understand how your sleep is affected by daily stress, alcohol, etc.

Sleep Machine – $1.99
The ultimate white noise machine. It comes loaded with 71 ambient sounds, 9 ambient music tracks, and 14 mixes. You can even mix in your music from iTunes. It also features an alarm clock to wake you with your favorite mix.

What We Like About It: Easy to use. Our personal favorite mix: Beach 2, Thunder (Distant), Campfire, & Wind Chime.

What healthy lifestyle apps can’t you live without? Share in the comment section or let us know on Facebook or Twitter.

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11 Ways to Walk More on National Walking Day

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We spend more time sitting than ever before. Whether it’s at work, on our commute, or home in front of the computer, this sedentary lifestyle is having negative effects on our health. Studies continue to prove “sitting is the new smoking” and can even lead to a shorter lifespan!

The American Heart Association has declared the first Wednesday in April National Walking Day. To celebrate, all you need to do is lace up comfortable shoes and walk for 30-minutes. Walking is great for your health, and you don’t need any fancy equipment or trendy fitness gear.

Does finding 30-minutes to walk on a regular basis seem impossible? We have some easy and fun ways to get more walking into your day.

  1. Walk and talk. Need to return some calls?  Catch up on your calls while taking a walk.
  2. Always opt for the stairs. Skip the elevator and the escalators and walk up the stairs instead.
  3. Walk the dog. Rather than let Fido run in the backyard, take him for a walk. You’ll both enjoy the fresh air and exercise.
  4. Skip the coffee shop or happy hour at the bar. Instead of sitting in a restaurant, head to the park for a catch-up session with your friends.
  5. Walk at lunchtime. Get away from your desk and clear your head with a lunchtime walk. You can walk with friends or take some time for yourself.
  6. Park further away. Whether you’re shopping or in the parking lot at work, choose a spot far away from the entrance to give you more time to walk
  7. Get off a stop or two early. Commute via train or bus? Get off a stop or two earlier than you need to and walk the rest of the way.
  8. Go see your colleague. Rather than sending an email or calling your co-worker with a question get up and walk to his or her desk. Bonus if she works on another floor and you take the stairs!
  9. Create active family time. Get everyone together for a walk after dinner, rather than sitting down in front of the TV.
  10. Do your errands on foot. Do you need to hit some local stores or pick up dinner? Leave the car at home and walk instead.
  11. Treat yourself to a pedometer. Invest in your health and keep yourself accountable by tracking how many steps you take per day.

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Do you have some creative tips on fitting more walking into your busy day? Share them with us on Twitter at @Eatsmartscales.

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