CHL Newsletter!

Awareness of Your Own Personal Fitness

For all of you marathon runners out there:

Here's a nice pre-run morning snack!

Crunchy Coffee Cocoa Shake

Makes: 1 serving

1/2 cup chilled coffee
1/2 cup fat free milk
1 frozen banana, sliced
2 tablespoons unsalted almonds
2 teaspoons unsweetened natural cocoa powder


Place the coffee, milk, banana, almonds, and cocoa powder in a blender. Process until nearly smooth.


259 calories, 38 g carbs, 6 g fiber, 10 g protein, 10 g total fat, 1 g saturated fat, 56 mg sodium

A smoothie like this gives you a source of carbohydrates that are easy digest. The fluid helps you re-hydrate while the coffee provides an energy boost to carry you through your run.

It's a nice Gluten-Free, Vegetarian, Fast, Low-Calorie shake that's easy to make!


Always Exercise with Caution

Remember that it's much better to listen to your body than it is to ignore it. If you neglect the warning signs that your body is giving you then you risk overtraining and ending up with an injury.

5 Ways to Make Eating on Your Own Less Difficult

We all know that it's easy to turn to poor eating habits when we are all alone with nobody there to shove good, healthy foods in our faces.

Wait no...

Actually it's really easy!

Here are some tips that you can follow that may make it easier to dice up some veggies rather than grab the Hershey's:

1.) When shopping, grab the freshest foods that you can find.

The fresher your food is, the more time you have to eat it before it goes bad. Don't be afraid to reach in the back of the bread stack for the late expiration date!

2.) Make soups or pastas.

Both are simple to make, very cheap, and good when they either cold or warmed up. Your meals don't have to be fancy to be good for you!

3.) Be prepared to face marketing traps in the supermarket.

Grocery stores is set up to encourage impulse buying and buying more than you need. Be aware of this and you'll end up saving more money.

4.) Eat eggs more often

Eggs have a very, very long shelf life and are a good source of protein. It is easy to find half-dozen cartons!

5.) Use fresh meats instead of pre-packaged ones

Pre-packaged meats are considered to be less healthy because they have been found to have large amounts of fat and sodium. Fat and sodium and be detrimental to your health if eaten too often.