Get Fit: Tips of the week

Watch what, when you eat

Mindful eating encourages greater satisfaction, which leads to eating less.

You are likely consuming unnecessary or unhealthy calories if you are eating while talking on the phone, nibbling long into the evening hours after dinner, or reaching for office candy when you're tired.

Eating when we are not physically hungry could mean that we are in need of something else, such as a distraction, a reward, or quick energy.

Mindless eating is a risk of packing on pounds. If we are not paying attention, we miss out on a lot of the satisfaction of eating.

Use your head, think about what you're eating - your body, brain and instincts will always lead you down the right food path. Obey them and disregard everyone and everything else.

Read the ingredients, you should know exactly what it is, read it and decide for yourself.

Be aware of the first three bites. The temperature, texture and flavor and how it tastes from beginning to end.

Slow down and put your utensils down between bites. Putting your fork down helps you focus on the bite that's in your mouth rather than moving onto the next one.

Watch out for liquid calories. The problem with most beverages is that you don't get the sense of fullness that your do from food but you get all the calories.

Drink your water, stay close to a diet of lean protein, green leafy veggies, and whole grains.

• Submitted by Jeanne Whited, personal chef and food coach and owner of The Wild Bean.

Kaia Fit Tip of the Week

A well-balanced workout includes cardio, strength training, balance, core and flexibility.

It's best to combine running/power walking, lower and upper body conditioning, core work, speed, agility, and mainly getting the body to do what is was made to do.

The foundation of all movement begins with the basics. Go back to the basics and you will teach true fitness.

It is important to get a well-rounded workout so you gain muscle and endurance.

Balance, strength, flexibility, agility, coordination, speed and endurance is our definition of true fitness.

• Submitted by Nikki Warren, owner of Kaia F.I.T, kaiafit.com.

Recipe: Time for the grill

Sliced zucchini

Sliced squash

Baby bella mushrooms

Tomato

Fresh basil

Olive oil

Sea salt and pepper

Lemon

Crushed red pepper

Clean and cut up veggies, place on large piece of foil, drizzle olive oil season with salt and pepper and crushed red pepper.

Wrap tightly and place on grill over medium heat for about 20 minutes. When done, sprinkle fresh cut basil and fresh lemon on top, serve.

Great over grilled polenta.