Daily Fix Healthy Habit

Traveling for work doesn't mean you get to slack off on your health. Alexa Fishback, author of The Daily Fix, reminds us all that a workday is a workday no matter where you are. In fact, this is the last of her healthy habits, but Alexa will be sharing so much more, like a personalized nutrition plan for a year, for the lucky winner of our Get Fit For 2009 giveaway, which includes many other amazing goodies like a $1,000 gift card for Nike gear.

Here is what Alexa has to say about business travel:
The Daily Fix focuses on the eating and physical activity habits you practice five days in a row, during the week, rather than your behaviors on the weekend, and further, what you do 50 weeks of the year, not during the two weeks you are on vacation. So when in Rome, enjoy pizza without guilt! But . . . if and when you are traveling for work, during a typical workweek, and especially if you have a job that requires a ton of traveling, you need to make a pact to practice your typical, routine, healthy habits, even when you are away from your typical work surroundings. You have my sympathies — this may not always be easy — but it is important to get into the mindset that workdays are healthy days and weekends or vacation are to be enjoyed without guilt. Strategies included in The Daily Fix.

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Alexa Fishback, author of The Daily Fix, believes in the power of water. Staying properly hydrated throughout the day is one of her twelve healthy habits that requires only sipping to put into practice. Along with sharing many of her healthy habits here on FitSugar, Alexa will be creating a personalized nutrition plan for the lucky winner of our Get Fit For 2009 giveaway, which includes many other amazing goodies like a $1000 gift card for Nike gear.

Now here's what Alexa has to say about water:
One of the best things you can do for yourself this 2009 is to make a pact to drink water with every meal. Skip the soda and juice and instead enjoy a tall glass of water, carbonated or flat, with or without ice, and maybe with a twist of lemon or lime. Making this a habit will go a long way toward reducing dehydration, constipation, and everyday bloating.

Not sure how much water you should be drinking? Check out the FitSugar calculator to figure out how to keep yourself hydrated.

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I love when nutritionists stress the importance of daily exercise, and that is exactly what nutritionist Alexa Fishback, author of The Daily Fix, does. Making exercise a priority is one of her twelve healthy habits that we should all adopt as we work toward our goal of healthy living for 2009. Along with sharing many of her healthy habits, Alexa will be creating a personalized nutrition plan for the lucky winner of our Get Fit For 2009 giveaway, which includes many other amazing goodies like a $1000 gift card for Nike gear.

Here's how Alexa suggests fitting exercise into your hectic life:
Fitting exercise into our busy lives can be a challenge, but you should walk at least 30 minutes almost everyday and workout at least four times a week at a higher intensity for at least 20 minutes. My advice on how to do this is twofold:

First: Build-in habitual walking to your life, such as a daily walk to work, can be a crucial way to maintain your weight. Thirty minutes a day can mean either a straight 30-minute power walk or it can be a 10-minute walk to work, a 10 minute walk around the corner for mid-morning coffee, and a 10 minute dog walk at night. However you attain it — 30 minutes of walking everyday is key to healthy living.

To learn the second half of her advice, read more

Getting healthy is not just about what you eat. You need to make lifestyle changes to lose weight and keep it off. Nutritionist Alexa Fishback, author of The Daily Fix, is here to remind us all about the healing powers of a good night's rest. Along with sharing many of her healthy habits, Alexa will be creating a personalized nutrition plan for the lucky winner of our Get Fit For 2009 giveaway, which includes many other amazing goodies.

Here's what Alexa has to say about sleep:
Our society often makes us feel guilty and lazy if we are not always on the go, but I am here to tell you to revel in a full night's sleep and to make it a priority. While it is true that some people can function on less sleep than others, the majority of us need our seven to nine hours each night for maximum functioning capacity. It is good for your body, your joints, your muscles, and your mind. And sleep is a pillar of weight loss!

To learn how catching Zs helps you lose weight, just read more

Did the new year motivate you to create some healthy habits? Nutritionist Alexa Fishback, author of The Daily Fix, suggests making one simple resolution this year: make dinner at home at least once a week. Cooking for yourself sets you on the right course for healthy eating. Along with sharing many of her healthy habits, Alexa will be creating a personalized nutrition plan for the lucky winner of our Get Fit For 2009 giveaway, along with many other amazing goodies.

Now here's Alexa's proposed dinner resolution:

A recent study of the eating habits of young adults, ages 18-23, revealed that those who purchased and prepared their own foods were more likely to meet dietary guidelines for fat, calcium, fruits, vegetables, and whole grain intake. Those who didn't prepare their own food had markedly inferior diets. I know many of you are busy with a capital B — so I am only asking you to try cooking once a week. Keep some staples on hand like diced tomatoes, brown rice, and canned beans, so you should have ingredients on hand so you can whip up a quick, tasty, and healthy meal. The Daily Fix has a very complete list of grocery items, from staples to frozen items, to help you along. If grocery shopping just doesn't fit into your life, try it online. I believe you can learn how to broil, bake, roast, and stir fry without a cooking degree.

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Eating dinner out does not have to be a diet debacle. Nutritionist Alexa Fishback, author of The Daily Fix, believes dining out is an opportunity to eat fish without making your own kitchen smell fishy. Sounds reasonable right? Stay tuned for more tips from Alexa, and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Ms. Fishback, along with many other amazing goodies.

Now here's what she has to say on using dining out as an opportunity to eat fish:
The latest recommendation is for all women to enjoy at least 12 ounces, or 2-3 servings, of fish per week. The only caveat is that women of childbearing age avoid shark, swordfish, tilefish, and king mackerel as these large fish contain the highest levels of mercury. Otherwise — the beneficial qualities reaped from eating fish far outweigh mercury risks. It is a main source of heart-healthy omega-3 fatty acids.

Some of us are weary about preparing fish in our homes, so to see some good options to order when you eat out, just read more

Eating healthier topped almost everyone's list of goals for 2009 and nutritionist Alexa Fishback, author of The Daily Fix, has 12 habits to help your goal stick. Just in time for the weekend. She's taking on cocktail hour. Stay tuned for more tips, and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's Alexa's advice on negotiating happy hour:
Most of us hardly need an excuse to order a cocktail at the end of a long workday. The recommendation for women who are not pregnant is to only drink up to one alcoholic beverage per day. This is based on years of research that indicates that risk of disease, including certain cancers, increases when we consume more than one alcoholic drink a day. Furthermore, most cocktails contain at least 100 calories per serving, so moderate drinking (one drink per day) is crucial if you are trying to stay within your calorie budget. To see some strategies to keep from overdoing it when you are out on the town and susceptible to overindulging read more

For many of us, the new year marked our recommitment to healthy eating. Nutritionist Alexa Fishback, author of The Daily Fix, feels indulging in a "sweet nothing" daily is a healthy habit. If that sounds like an adoptable habit to you, stay tuned for upcoming nutrition tips from Alexa and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's what Alexa has to say about satisfying your sweet tooth:
"Sweet nothings" are your everyday zero to 150 calorie dessert "do." I have found that women who allow themselves a sweet indulgence every day do not have the cravings that lead to binge eating and don't feel deprived.

For some ideas of sweet snacks that are OK to enjoy every day, on top of your three meals and two snacks read more

If eating healthier is one of your goals for 2009, you might want to reconsider your lunches. Nutritionist Alexa Fishback, author of The Daily Fix, has a way to make your mid-day meal work for you. Stay tuned for upcoming nutrition tips from Alexa and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's Alexa's lunch advice:
When it comes to our midday meal, many of us choose whatever is most convenient or perhaps forgo lunch altogether as a tactic to save calories, time, or money. Others build up a ravenous appetite (often because they have skipped breakfast and/or a midmorning snack) and jump fork-first into a midday calorie trap. Here are a few tips to navigate some common lunchtime scenarios:

• Stuck in the conference room for a lunch meeting? Discretely peel away the cheese from the pre-made turkey sandwich and grab a mustard packet instead of mayo; drink a bottled water instead of a soda, and opt for the fruit salad over the cookies. While it might not be your favorite meal ever, wouldn't you rather save the calories for Saturday night?
• Working at your desk through lunch? Plan ahead. Pop open a can of Amy's Organic lentil soup and heat it up in the office kitchen. Then pair with some whole wheat crackers and an apple. Not too shabby for a quick lunch.

For two additional lunch ideas, read more

If eating healthier is one of your goals for 2009, I have some good news for you about snacking. Nutritionist Alexa Fishback, author of The Daily Fix, encourages folks to eat two healthy snacks a day. In fact, it is one of her 12 healthy habits. Today, she explains the science of snacking. Stay tuned for more tips, and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Now, for Alexa's snacking advice:
Aim for a midmorning and a midafternoon snack every day in addition to your three regular meals. This may be the single most important tip out there. So many of us think that calorie restriction is the way to lose weight and so try to not eat in between meals. In reality, your body needs fuel consistently through the day for energy and to keep your metabolism working for you. Incorporating two healthy snacks each day, one midmorning and one midafternoon, is the key to fueling your body and staving off cravings that lead to overeating at meals or late at night and subsequent weight gain.

To see Alexa's suggestions for snacks, read more