Empower Blog

By Heather Hawk

Tempting foods are everywhere. If I could still be healthy and live on sweets I would. But since that isn’t possible, I know the importance of healthy eating. I’ve learned from my own experience that small changes can add up to big results when it comes to my health and my body shape. There are simple changes I’ve made over the years that save me big on the calorie count.

• Order salads with dressing and cheese on the side
• Avoid fried foods
• When ordering sandwiches, ask for whole grain bread
• For any meal, ask for all sauces on the side
• Avoid creamy soups, choose clear or broth based soups instead
• Drink water or unsweetened tea instead of soda

By Heather Hawk

The Fall is a beautiful time to get active outdoors. Many people enjoy walking, running, and hiking in local parks. These cardio sessions are invigorating by themselves however a few simple changes can take these workouts to a total body training session:

• Many parks have strength stations along the paths for push-ups, pull-ups, and other movements. Take advantage of these stations along the way.
• Create your own strength stations by doing circuits of body weight exercises every 5-8 minutes during your cardio session. Perform walking lunges or step-ups on a bench for the lower body, push-ups for the upperbody, or plank holds for the core.
• Bring your resistance cords to the park and stop every 8-10 minutes for a total body circuit. The resistance cords provide you numerous exercises for the upper and lower body

By Heather Hawk

Follow these easy tricks to cut 100 calories and drop the extra pounds…

• Ask for a “dry” bun – Chefs and cooks frequently swipe the bun with a knife-ful of butter or mayo. Keeping the bun dry can save up to 120 calories.
• Lighten up your juice – Instead of downing 12 ounces of juice, try mixing 6 ounces of juice with 6 ounces of water. Or opt for an Arnold Palmer and mix lemonade with unsweetened iced tea. This lighter version can save up to 100 calories.
• Save the olive oil for last – We often think of sautéing our veggies as a low fat option, but some vegetables simply soak up the majority of the oil. Instead try steaming the vegetables then tossing them with a few teaspoons of extra-virgin olive oil and other spices just before serving. Adding the oil last can save up to 150 calories per cup of veggies.