Fitness & Wellness

Eat, Love, Exercise

Eat, Love, Exercise

You probably know on some level that to live healthier you have to eat healthier, embrace life and love every minute of it and exercise on a regular basis. Eating healthy and exercising regularly can be the easiest part, but if you don’t have a loving, healthy mental attitude, they won’t be. You’ll hate every minute, complain at every meal and actually make yourself more reluctant to workout and enjoy healthy eating. Learning to love more, particularly yourself, can make a huge difference.

It’s all about attitude.

Love is more than the romantic, sexy images we see in movies, although sex is good for the body. Love is about enjoyment, forgiveness, appreciation and connection. Studies show that people who have lots of friends and socialize often live longer. Loneliness kills and that proves it. To have friends, you need to be a friend and that means overlooking flaws and loving others. Most of all, to live a healthy lifestyle, you need self-love. Treating yourself with the same respect and caring as you do others helps you do the things you need to do to be fit.

You need to eat healthy to be your best.

While good health starts with love, eating healthy is the next step. It’s natural to eat healthier when you care about yourself. You wouldn’t want to feed a loved one junk and destroy their health, why would you do that to yourself? It starts by getting rid of unhealthy food, ones filled with sugar, highly processed and absent of most nutrients. You don’t have to diet, either. You just have to eat smarter. Don’t focus on what you’re not eating, focus on how good the food is that you eat. You can also eat any food you want, no matter how unhealthy, just limit how much you eat of it and how often you eat it.

Eating healthy goes hand in hand with exercising regularly.

Learning to exercise on a regular basis and loving it is all about attitude. Feel each muscle as you work out and how you gain more and more control of the movements. Enjoy the exhilaration of movement and how great you feel when you’re done. You’ll be more apt to workout when you do those things. It changes something you dread into something you look forward to doing. When you workout regularly, you’ll more and more energy to be more active in other areas of your life.

  • Besides eating healthy, exercising and loving every minute of life, don’t forget to hydrate frequently and get adequate sleep.
  • If you’re a snacker, don’t worry, you can still eat healthy and include snacks. Just make sure you’re prepared. Make healthy snacks ahead or have them ready. Veggies and dips, fresh fruit and small bags of nuts and dried fruit are perfect.
  • Include more than regular exercise in your life. Be active, enjoy everything life has to offer. Play with the kids, go for walks or go out dancing for the evening. It’s all good and good for you.
  • Think before you eat. Ask yourself if you really want that sweet treat or whether something else will do. Are you really hungry or are you eating out of frustration, anger or sorrow? It’s all about knowing yourself and loving the person you are.

For more information, contact us today at LIV Fitness

Balance Is Key

Balance Is Key

If you take classes or have a personal trainer at Liv Fitness in Dublin, CA, you’ll get a program that includes all types of workouts, strength, balance, endurance and flexibility training. Keeping a balance is key to being fit, since you need to be fit in all four areas. The older you get, the more you need training to improve your overall balance and help prevent falls. Luckily, the average person can do most of the balance enhancing exercises and it’s even boosted by strength and flexibility exercises. One study showed that taking a program of exercise could help lower the risk of falling by 37%, while reducing broken bones by 61% and serious injuries by 43%.

Strength training is what you typically think of when you hear the word gym.

If you immediately think of someone lifting a barbell when someone mentions a gym, you aren’t alone. Most people equate weights with a gym. Strength training can include weight machines, bodyweight exercises like push-ups, using resistance bands or simply lifting something heavy or carrying it. New mothers often do strength training without realizing it, by carrying their baby that grows, while the mother’s strength grows, as well. Strength training keeps muscle mass from dwindling or builds it. It helps keep bones strong and improves joint flexibility. It burns calories so it’s good for weight control. It’s also a benefit for balance since it builds muscle strength.

Flexibility training helps prevent injury.

Flexibility training increases your range of motion. It helps prevent back injuries or other injuries from doing something simple, like bending to pick up something from the floor. Tight muscles can cause you to move differently, putting stress on other muscles, which also can cause injury. It can help prevent or at least decrease muscle soreness when you have a tough workout, improve your posture and help keep you more relaxed and at ease.

Most people know that endurance—cardio—workouts make you breathe hard.

Most people immediately think of running when they hear cardio, but it’s not the only endurance exercise available. You can use a technique called high intensity interval training—HIIT—which varies the intensity from high intensity to recovery intensity. It gets your heart pounding, burns tons of calories and can be used with any type of exercise. Endurance workouts can get your circulation going, giving your cells the oxygen and nutrients they need. It can cause you to think clearer, look years younger, sleep better and have more energy.

  • Balance exercises make your core muscles work harder and improves neuromuscular coordination. It helps improve the muscles in the body and burns calories as it does.
  • Balancing your workout is important, but it’s also important to take it easier at first. Learn how to do each exercise correctly and prepare your body for a more vigorous workout. Increase the reps as you get fitter.
  • No matter what the type of exercise you choose, you’ll boost your confidence and self-image when you do it on a regular basis.
  • Many people combine exercises, pushing through circuit training with little rest for strength and endurance training or doing strength training for core muscles for balance training, too.

For more information, contact us today at LIV Fitness

Good Exercises For Reduced Mobility

Physical problems that can cause immobility can happen to anyone. A fall can cause an leg to break or a serious condition can make a person wheel chair bound permanently. Painful conditions that limit movement, such as arthritis or back pain, actually respond well to physical exertion. It might seem that exercising is impossible, but that’s not so. There are exercises for reduced mobility that you can do while you’re on the mend or do to help keep you healthier, even if you are immobile. Even if you’re bed bound, you can still get the benefits and good feeling that comes with exercise.

Make sure you get the okay from your health care professional and do appropriate exercises.

If you have a health condition, such as osteoporosis, swollen joints, chest pain, a history of blood clots or symptoms of an illness like a fever, make sure that’s included in the discussion when you speak with your health care professional, fitness coach or therapist. Don’t overdo at first. You can get the benefits of a 30 minute workout by dividing it into three ten minute sessions. In most cases, short sessions can speed circulation and help you to heal. Long sessions can cause stress, which impedes healing.

Upper body workouts are perfect for anyone that can sit upright in a chair.

Based on your physical limitations, the workout will vary. If you’ve broken a leg, do a work around and focus on upper body, but also use resistance bands to work your unbroken leg. For those who are frail and wheel chair bound, exercises can provide more mobility and help prevent pressure sores. Work on posture. Lift your arms to right angles, bend them at the elbow and attempt to open them up until you look like a goal post. Stretch as far back as you can, squeezing your shoulder blades together. If you can stand, practice squats. Make sure you have people to help. Act as though you’re going to sit and touch your bottom to the chair then move back to standing position.

You can do exercises laying in bed.

Lay flat on your back, keeping your legs straight. Slide one leg to the side as far as you can without causing you to bend at the sides. Your knees and toes should remain directly on top, pointed upward. Then pull the leg back toward the center and do the other. You can do others, like simply raising your arms in the air and clasping your hands, then lowering them directly down and outstretched and repeat. Just moving helps you get or stay moving.

  • If you have access to a pool, it’s perfect for those who have limited mobility, unless you have a cast that’s not waterproof. Your buoyancy and the resistance of the water makes it perfect for all types of training.
  • Join a group. There are wheelchair and seated exercise groups, including seated tai chi, which is a gentle, but quite effective exercise. These classes provide both exercise and companionship.
  • Just tightening and relaxing muscles, as in isometrics, help keep the muscles strong. It’s one reason visualization helps athletes. They’re subconsciously tightening the muscle groups as they visualize the movement.
  • We have personal trainers that can help you with a program that’s designed specifically for your needs and limitations. Make sure you disclose any medical problems you have and always get the green light from your health care professional first.

For more information, contact us today at LIV Fitness

Is There Gym Etiquette?

Is There Gym Etiquette?

If you’re a newbie who’s at the gym for the first time, you’ll feel more at ease if you learn gym etiquette. Learning what’s okay and not okay can make your first visit a lot more comfortable. You’ll know you aren’t breaking unwritten rules. These rules are universal, whether that gym is in Dublin, CA or anywhere in the world. Since nobody really wants to anger the people who regularly attend the gym on their first day there, learning these unwritten rules will help avoid social blunders.

Learn the rules of the gym and use the equipment appropriately and safely.

Some rules will be common sense, like not tampering with fire extinguishers or behaving in a violent manner. However, there are some rules that may vary. Are shoes required when training or can you opt to train barefooted? Is chalk allowed when doing deadlifts or pull-ups? In that group of rules, you’ll probably notice that using the equipment appropriately is listed. If you aren’t sure how to use it, ask for help. Don’t forget about having a spotter, either.

Clean up after yourself.

There’s nothing worse than going to a station and seeing a massive amount of someone else’s sweat that you have to wipe up. Seriously, it’s not your sweat. Do you really want to tackle it? The pandemic has been a teacher in one way. It’s made everyone more aware of wiping the sweat off equipment and leaving it clean for the next person. It’s more than just wiping down equipment, it’s putting things back in their place. If you used dumbbells, don’t just let them lay when you’re done, put them back on the rack.

Don’t hog the equipment and make sure someone isn’t using it before you commandeer it.

If you’re just sitting on a stationary bike and checking messages, you’re hogging equipment. Some gyms don’t even allow phones in the gym. It interferes with focus. If you want to use a bench or squat rack, for instance, make sure it’s not already in use. Signs that its being used might include a towel on it. If it’s barbells or dumbbells on the floor, ask people close by if they’re using it. That is also one reason you should also put things back in their place. People often don’t know if it’s left on the floor whether it’s still being used or free. That interferes with their time at the gym.

  • If you’re just beginning and you need a long break between machines, let others go ahead of you. If you’re taking a break between sets, share the machine by letting a member work in. They workout a set while you recover and visa versa.
  • If you’re doing supersets, do it courteously. You’re basically using two pieces of equipment at once. Make sure the equipment is close to each other. If the gym is crowded, either skip the supersets.
  • Make sure you focus on personal hygiene. Nobody wants to work out next to a smelly person. Wash your gym clothes after each workout and shower before and after if it’s necessary. Don’t wear heavy scents or perfumes that can cause distress to those near you.
  • Keep appropriate distancing in the gym. It’s especially true if someone is lifting. Also stay out of their line of sight and leave them alone if they’re ready to lift, so they can maintain focus.

For more information, contact us today at LIV Fitness

Why Isn't Dieting Enough For Weight Loss?

Why Isn’t Dieting Enough For Weight Loss?

If your goal is just to lose weight, without worrying about whether you’ll lose it and regain quickly afterward, dieting is right for you. However, if permanent weight loss is your ultimate goal, then you need to make lifestyle changes. Dieting alone won’t work. You need to make changes to your eating habits so you don’t regain it. Healthy eating isn’t about living your life denying the foods you love, but it is about learning how to chose food wisely and how to make substitutions that won’t affect the taste of the food, but does affect its calorie count and how healthy it is.

It’s not about the number of carbs or calories you eat, but more about what you eat.

Even if calorie counting or carb counting has become a lifelong hobby that you’re good at doing, stop it at focus more on what you’re eating. Is the food healthy and filled with nutrition or are you eating your daily calories in Snickers bars? If you’re living on rice cakes and celery, you’re not getting the healthiest diet either. Your body needs fat, protein and carbs to function properly. In fact, healthy fat is necessary for burning calories and losing weight.

What else can help you take weight off and keep it off permanently.

Exercising regularly is the key that fits that lock. When you workout, you build muscle tissue and muscle tissue requires more calories to maintain than fat tissue does. That means you’ll burn more calories 24/7, even when you’re not exercising. You’ll also look leaner and healthier. You’ll have more energy at the end of the day and even have more energy to do the fun things life has to offer.

Learn to deal with stress and avoid it if possible.

You can’t change the fact that you’ll occasionally be in stressful situations, but you can change how you think about it. Are you in a traffic jam? Even if you’re running late, there’s nothing you can do, so use the time for something productive or just enjoy the quiet and solitude if you’re in the car alone. If you’re with the kids, take the time to play that you wouldn’t have otherwise. Stress creates the hormone cortisol and cortisol is linked to abdominal fat. Stress also takes its toll on your entire body and leads to poor health.

  • Start a healthy lifestyle by cutting out food with added sugar or processed white flour. Eliminate processed meat and other highly processed food. Add extra vegetables to every meal and you’ll find you’ll lose weight easier.
  • While dieting or even healthy eating habits can be as efficient as combining diet with exercise, exercise alone isn’t the path to a healthy body. You can’t out-exercise an unhealthy diet.
  • Adequate sleep is important to preventing weight gain and losing weight. When you don’t get enough sleep, it increases your hunger hormones and suppresses the ones that make you feel full. You also don’t have the energy to run a peak performance, burning calories in the process.
  • If you aren’t ready for a formal exercise program, just move more throughout the day. Take a walk at lunch or take the stairs instead of the elevator. If you have an opportunity to move around more, just do it.

For more information, contact us today at LIV Fitness

Sugar Consumption And Metabolic Disease

Sugar Consumption And Metabolic Disease

There are many factors to consider on any disease, some are more hidden than others. When talking about any metabolic disease, such as diabetes, there’s a direct relationship between sugar consumption and metabolic disease. The more food with added sugar you consume, the more potential you have for a metabolic problem. Some changes to your body can point to metabolic disease, like high blood sugar levels, abnormal triglyceride levels, insulin resistance, high blood pressure and a proportionally large waist circumference. These symptoms increase the risk of type 2 diabetes and heart disease.

We’ve become a nation of “sugarholics.”

Sugar seems to be in everything on the grocery shelf that’s processed. It’s even in so-called diet foods, like those low fat options. When the manufacturers take out the fat, they have to replace it with something that makes the food palatable and that something is sugar. When you eat a hamburger, sugar is in the bun, the ketchup and the mayonnaise. If you add fries, they may contain added sugar, especially if you get them from one well-known fast food chain. Top it off with a cola and you have the perfect sugar storm. Even worse, it makes you want even more sugar, because it’s addictive.

Sugar adds calories and stimulates opioid neural receptors.

Sugar stimulates the same neural receptors as opioids, releasing dopamine. Like opioids, that creates a craving for even more. It can dull your taste buds, which makes you need more and more to get that sweet flavor. Not all types of sugar are equal. High fructose corn syrup—HFCS—is the worse. It metabolizes like alcohol and causes inflammation, symptoms of metabolic disease, causes leptin resistance and degenerates the liver. Extra sugar adds calories, but has no nutritional benefit. The more you eat, the more you want.

There are changes that can increase the risk for metabolic disease.

When you eat sugar, a lot of changes occur as noted before, especially if it’s HFCS. Take leptin resistance, for instance. Leptin is the hormone that makes you feel full. When you consume HFCS, it takes more and more before you feel full, causing you to eat well beyond your comfort level. It affects how fat is used and the metabolism of carbohydrates. A high amount of sugar in the diet can also cause obesity. That also leads to more dysregulation of fat and carbohydrate metabolism. The spikes in insulin from high sugar diets can create insulin resistance.

  • Non-alcoholic fatty tissue liver disease can be caused by high consumption of sugar. Not only does increased sugar consumption cause the pancreas to overwork, it causes the liver to do the same. That causes inflammation and stress that allows the fat to accumulate.
  • The American Heart Association suggest the maximum amount of added sugar per day should be less than 6 teaspoons for women and 9 teaspoons for men.
  • While fruit contains sugar, the fiber in fruit slows down the processing of the sugar, so there’s not the spike you get from candy or sweet treats.
  • Skip soft drinks and drink water instead. They’re high in sugar without any added benefit of nutrients. Studies show that people who drink diet drinks have a bigger waist circumference, meaning more belly fat that’s the most dangerous type if you want to avoid metabolic syndrome.

For more information, contact us today at LIV Fitness

Should You Worry About Hormones In Your Food?

Should You Worry About Hormones In Your Food?

There’s a lot of reasons to choose organic foods, particularly organic animal products. One of those reasons is the concern over hormones in food. It’s obvious that there’s a potential for problems if you eat fruit or vegetables laden with pesticides, but far less obvious if you eat animal products that come from animals that are fed hormones. The popular train of thought is that you eat what the animals ate when you consume those products and it’s better to eat food that comes from animals fed more naturally.

Farming is no longer a mom-and-pop industry.

At one time, there were thousands of farmers contributing small amounts to the food supply. Many people even grew their own food. Today farming is a multimillion dollar industry and uses techniques to make it more profitable, whether it’s increasing the output per acre for grain and giving animals hormones and antibiotics to make them grow faster or have more milk or eggs. One of those hormones is rBGH— recombinant bovine growth hormones. It increases milk production.

Does rBGH cause problems in people who drink the milk?

The hormone, rBGH, doesn’t transfer to humans, but cows given it have more of a second hormone insulin-like growth factor—IGF—in their milk, which may have an affect. IGF mimics human growth hormone. Increased amounts are linked with increased risk factors for breast, prostate and other types of cancer. Milk from cows that were given rBGH have ten times more IGF than milk from cows not receiving it. While that sounds ominous, it’s really not, since the amount the body makes daily is so much more that it’s insignificant.

Other hormones and genetically modified feed may affect your health.

There’s really no clear answer whether the human body can absorb the hormones progesterone, estrogen or testosterone that animals are given to boost growth. They receive both natural steroid hormones and synthetic ones to increase growth and shorten the growth cycle. That increase in growth may lower the cost of the meat, but does it affect the public? There’s no evidence yet that eating eggs, meat or drinking the milk effects on the body or whether it’s even possible to absorb these hormones. One study noted that the increase is insignificant in adults, but may affect children differently and be responsible for increasing the onset of puberty by seven months.

  • One side effect of the extra hormones given to milk cows is an increase in udder infections. That means cows are given antibiotics for the infections. It could increase the risk of antibiotic resistant bacteria.
  • While studies often give varying results, one study showed that food containing IGF-1 may increase the risk for a multitude of diseases, one of which is diabetes.
  • Besides lowering your risk for exposure to hormones, using animal products from free-range and pasture fed animals has benefits. Milk and milk products from pasture fed cows have higher CLA—conjugated linoleic acid—which is heart healthy, lower omega-6 and more omega-3.
  • There’s no direct conclusion on whether hormones and antibiotics in food can affect you or the effects on young children. If you’re concerned, opt for organic, free-range, hormone and antibiotic-free options.

For more information, contact us today at LIV Fitness

Goal Setting Tips For Success

Goal Setting Tips For Success

At LIV Fitness in Dublin, CA, new members get a session with personal trainers. A trainer will help you create a program to reach your goals, whether it’s weight loss, more endurance or any other fitness goal. Setting goals help keep you on track. They provide a measurement of your success and let you know when you’ve made progress. It provides the direction so trainers can create a program to help you reach that destination quickest. Here are some goal setting tips for success.

Use the SMART technique.

SMART is an acronym for Specific, Measurable, Attainable, Relative and Time-Bound. The first step to creating any goal is to have a goal that’s specific and measurable, such as “I will to lose 15 pounds,” not vague like, “I want to be thinner.” It should matter to you, meaning it should be relevant. It should be time-bound and attainable, If you wanted to lose those 15 pounds in two months, it’s both attainable and time-bound. SMART goals give you a specific direction, motivation and a way to identify when you’ve reached your goal.

Big goals are exciting, but small goals are motivating.

If you’re completely out of shape, running ten miles is probably out of the question, but it does sound exciting. Running a block isn’t nearly as exciting, but it’s something you can achieve quickly to keep you motivated. You need both. Start with a big goal and break it down to smaller, more easily achieved ones. You’ll have build your confidence and motivation by achieving a smaller goal and moving to the next smaller one and experience the excitement of going forward toward your larger goal.

Remember you can change your goals or create new ones building on them.

Sometimes, goals need to be changed. Either you outgrew your original goal, have moved in a new direction or accomplished those original goals. Maybe you set a goal for your workout and accomplished it the first two weeks, do you simply quit there? No, you regroup and set a new goal that’s harder. You can change goals as you grow and change. If your goal was to walk 30 minutes a day, but you became so fit, it’s not a challenge, add a new goal, such as walking 20 minutes a day and running ten minutes, alternating between the two. Always keep your goals relevant and motivating.

  • Make sure your goal is something you can control. You can’t make yourself a foot taller, make your feet smaller or have a Barbie doll figure—which would be 39″-18″-33″ if she were human. Keep your goals realistic and something you can control.
  • Enjoy reaching your goal. Working out in the gym helps you achieve your goals faster, but not all exercise has to be in the gym. You can do other things you enjoy that are active. Ride a bike, go swimming or hula hoop with the kids. If you hate running, don’t run!
  • Take your goal to a new level. You need both an exercise program and healthy eating to be your best. Embrace a healthier way of eating. We can help with our meal plans that are right on your phone. Each meal also has a shopping list.
  • Be kind to yourself. If you don’t reach your goal, give yourself another chance and never quit trying. You only fail when you quit completely. We can help you reach your goal with our personal training program.

For more information, contact us today at LIV Fitness

Strength Training With Common Household Items

Strength Training With Common Household Items

Even though we make it easier, by staying open 24/7, clients at LIV Fitness in Dublin, CA, can’t always make come to the gym to workout, and when that happens, they workout at home. While cardio training and flexibility training are easier to achieve, such as doing stretches or running, strength training is far more difficult, because most people rely on weights. You don’t have to change your workout schedule or eliminate strength training entirely when you’re at home. You can use household items you have available to accomplish the task.

You surely have a sturdy chair or a coffee table at home.

Most people have either one or both of these items. They can be used at home or even in the office—-as long as the chair doesn’t have rollers. Use either one to do push-up inspired dips. In the case of dips, it’s about the placement of your hands. Start on your knees and grasp the edge of the chair with your fingers pointing down under the chair and thumbs on top of the seat. Straighten your body and arms to a modified push up position at an angle with the floor. Slowly lower your body, bending at the elbow, until your head almost touches the chair, then raise your body back up.

Lift something heavy.

What are weights? Nothing but something compact and heavy that allows you to grip easily and lift. The handles of a grocery bag filled with groceries, like canned goods. Think backpack, kitty litter bucket or large purse. If you want a barbell, you probably have a broomstick somewhere that is attached to a dust mop and unscrews or sturdy pipe or curtain rod. Fill two backpacks with heavy cans and put them on the end of the broomstick for your barbell workout.

Everyone has a strength training tool that’s with them everywhere they go.

You don’t need equipment for bodyweight workouts, you just need to know the proper form. One of the personal trainers can help you with form and also create a bodyweight workout that will include strength training or using household items as weights if you find you have to workout at home occasionally. You’ll learn the right way to do the workout with a pro and be ready for anything life throws at you.

  • If you want to spend a small amount for home equipment that you can store easily, consider getting resistance bands. While you have to work harder to build bigger muscles, they’re great in a pinch when you can’t make it to the gym.
  • You don’t need small weights if you have water bottles or large weights if you have a detergent bottle or other bottle with a handle. Just fill them with sand or water and fill it more as you get fitter.
  • If you want to build core strength and upper body strength, lift something heavy and do it often. The more difficult it is to grasp, such as the biggest size bag of cat food, the more it works the core muscles that keep your body balanced.
  • Consistency is important, so if you can’t make it into the gym at your normal time or any other time that day, do your workout at home at your normal workout time. Schedule your workout and stick with your schedule.

For more information, contact us today at Liv Fitness

Staples To Have On Hand For Healthy Meals

Staples To Have On Hand For Healthy Meals

You may go shopping every week and have plenty of fresh fruits and vegetables in the refrigerator, but what if you can’t get out to shop or have friends stop over unexpected the day before you shop? Having a stock of staples that keep longer in the refrigerator or cupboard can help be a life saver if you want to make healthy meals and don’t have time for a grocery run. Here are a few healthy options that store well.

Dried beans can make a nice display in Mason jars, while also making a handy emergency staple.

Anyone with a smaller kitchen or who doesn’t have much cupboard space will appreciate being able to keep food that takes up little room. They also store longer in Mason jars. Packages of dried beans, chick peas and lentils fit that description. If you prefer not to go through the soaking process and storage space doesn’t matter, opt for canned beans and lentils. Both dried and canned legumes have a long shelf life, with canned ones lasting up to five years in the right conditions and dried ones kept properly can last over ten years.

Choose whole grains, such as brown rice, oats or quinoa to keep on hand.

Just like dried beans, whole grains last a long time when kept dry at room temperature, depending on the type you choose. They also store better in a Mason. Store them as you would dried beans, away from heat and moisture and in a tightly sealed bag or container. Grains can be kept in the freezer, however you must have a tight seal on the packaging. Ancient grains like amaranth, barley, spelt, farro, kamut, oats and bulger, can be great sources of fiber and nutrients. Shelf life can be as long as one year.

Some fruits or vegetables store for quite a long time and some last longer when frozen.

You don’t have to have fruits and vegetables that are unprocessed, as long as that processing is just canning or freezing, without adding sugar, other ingredients or chemicals. In fact, frozen fruits and vegetables may be fresher and nutrient dense than those you find in the store. They’re picked at peak ripeness and immediately frozen, not picked early and allowed to ripen on the way to the store. Fresh fruits and vegetables that last a long time stored in a cool place include apples, onions, garlic, beets, citrus fruits and winter squash.

  • Full fat yogurt keeps for up to 3 weeks or longer. It makes a great instant dessert when combined with chopped fruit, some ripe banana and nuts.
  • Keep condiments like pickles, spices and herbs on hand. Don’t forget apple cider vinegar. Apple cider vinegar is healthy and when herbs and spices are added, makes a great instant salad dressing. Distilled white vinegar is also disinfectant household cleaner.
  • Eggs have a three-week shelf life in the refrigerator. They make a great addition to almost any meal, whether it’s breakfast, lunch or dinner. Like beans, they’re an inexpensive source of protein.
  • Meat and chicken, when packed for the freezer properly can be stored up to a year. Fish can be stored up to five months. Have some on hand in the freezer with the date wrapped and stored, then always rotate new meat, poultry and fish toward the back.

For more information, contact us today at Liv Fitness