Lead By Example

Just the other day I was watching my new favorite daytime show, 'The Doctors.' One of the topics were about girl's and their self image.
Can you believe that 30% worry about their bodies by the time they are 10 years old!
Yes, media is partially to blame but don't excuse yourself of personal responsibility, remember, those little eyes and ears are always focused on you.
Check yourself and your self-esteem, think and say positive things about yourself.
Take notice of the little things she does and praise her for it, so that she feels good about who she is, not what she looks like.
Get her active and encourage healthy eating in your home. Physical activity plus good nutrition=100% confidence

Failure is Success

Michael Jordan once said, "I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times I've been trusted to take the game winning shot and missed. I've failed over and over and over in my life, and that is why I succeed."
What do you do when things don't work out as planned?
Embrace the challenge in difficult goals, this will help you to succeed!

Most Unhealthful Fast Food Value Items

The Cancer Project, a non-profit group dedicated to cancer prevention and survival through nutrition education and research recently listed the top five 'most unhealthful' fast food value items.

- Jack in the Box

Junior Bacon Cheeseburger

(400 calories: 23g fat; 860mg sodium)

- Taco Bell

Cheesy Double Beef Burrito

(450 calories; 20g fat; 1,620mg sodium)

-Burger King

Breakfast Sausage Biscuit

(420 calories; 27g fat; 1,090mg sodium)

- McDonalds

Mcdouble

(390 calories; 19g fat; 920mg sodium)

- Wendy's

Junior Bacon Cheeseburger

(310 calories; 16g fat; 670mg sodium)

There are slightly healthier alternatives, such as the BK Veggie or a Taco Bell bean burrito, both of which are inexpensive, low-fat and low-cholesterol.

www.cancerproject.org

Sesame Salmon With Spinach Recipe

2 TBSP sesame seeds
2 TBSP flour
4 6oz fresh salmon filets
1 TBSP sesame oil
1 lb fresh spinach

Place the sesame seeds in a cold dry skillet. Toast the sesame seeds over medium high heat, stirring constantly, until they become aromatic and lightly colored. Combine half the seeds with the flour, dredge the salmon filets in the mixture.
Heat the oil in a large nonstick skillet over medium high heat, add fish and cook 5 min eac side or until browned, remove from heat.
Cook the spinach in the same skillet, tossing constantly, until wilted. Mix in remaining sesame seeds and serve.

Party Survival 101

1. Look over the food being served and make your choices

2. Use a salad plate

3.Sit far away from the food

Having a short phrase or Mantra to repeat can be a powerful tool. Think about what you hope to achieve, then summarize it in a short phrase, "133 by April 3!" or "10k in May!"
Be specific, stay focused on your goals.

Facebook

If you haven't done so already Fit's In With Sroka is on Facebook just friend me, 'Christine Sroka' and you can have this blog feed through your facebook page, it's that easy!

Avoid Limiting Beliefs!

"I can't do this!" should be a nonexisting statement!
Instead try saying, "How can I do this?" or "How is this possible?"
With this in mind you will become more open to new possibilities and solutions.
When you are faced with a challenge see the learning opportunities, growth potential, and experience, rather than focusing on the negative.
Negativity will only hold you back

Lemon

One Lemon has more than 100% of your daily intake of vitamin C.
This much vitamin C may help increase 'good' HDL cholesterol levels and strengthen bones.
Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
An easy way to place lemon into your diet is to add it to a nice cup of hot tea!

Smoothie Recipe

By Popular demand here is a smoothie recipe that is Rich in calcium and vitamin D for that dreaded time of the month

6 ounces fat-free milk
1 tbsp. chocolate syrup
1/2 banana
1/2 cup strawberries
1 peeled kiwi
Add ice, blend, and enjoy