​Here are 7 healthy lifestyle tips to improve diet, activity, and health:

1. Get a personalized plan to understand how many calories you need daily, for maintenance or weight loss.
2. Get to know the food you eat – read labels, look at ingredients.

​3. Make half of your plate fruits and vegetables. Get 25-35 grams of fiber daily.
4. Take your time to eat. Chew food well, savor flavor, texture and taste. Enjoy your food but eat less. Listen to the hunger cues and recognize when you have had enough.
5. Sip smarter – drink water and unsweetened beverages to avoid excessive calories and sugar.
6. Satisfy your sweet tooth in a healthy way. Eat fruit as a snack between meals. Fruits add beneficial fiber and antioxidants to the diet.
7. Once cleared by your physician to exercise, find an activity to enjoy and start to increase duration and intensity as able.

Healthy eating ROCK UNITED Family!

Processed food might well be convenient and even tasty, but everyone knows that it’s not as good for you as fresh, natural food. It’s filled with artificial preservatives and additives and it’s made from refined, cheap ingredients that have had much of the goodness stripped out of them.
Here are just eight of the amazing things that will happen when you cut out processed junk food from your diet:

​1. You will lose weight
Processed foods often contain lots of added fats, which are bad for your heart and they will make you pile on the pounds.
2. Your complexion will clear up
Stop eating all those manufactured fats and other unnatural ingredients and it will show in your skin. In a matter of just a few weeks, you will have fewer breakouts to deal with and your skin will take on a rosy glow too.
3. You will have more energy
Processed foods often contain SIMPLE carbohydrates that will give you an instant energy boost, but won’t provide you with sustained energy for the day.
4. Your digestive system will start to work properly again
Most processed foods contain very little, if any, fiber and that can have a disastrous impact on your digestive system.
5. You will spend less money
It’s a fallacy that eating healthy costs more. If you buy natural ingredients and make your own food at home, you will spend less than if you live off pre-prepared food, or takeaways.
6. You will start to enjoy food again
You will be able to taste the more subtle flavors and start to enjoy your food again.
7. Your mood will improve
The ingredients that manufacturers use in processed foods are often the lowest quality that they can get away with and that means that they don’t contain the nutrients and fatty acids that are needed to control blood sugar level, hormones and for the healthy functioning of the brain.
8. You will sleep better
When you stop eating all those artificial additives and preservatives, you will also find that you get a much better night’s sleep too. No more tossing and turning at night.
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Healthy eating ROCK UNITED Family!

Athletes face all sorts of wear and tear on their muscles. Here is a rundown of some fundamentals to keep your body in optimal shape.
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Proteins – Protein is crucial for athletes, as it aides in building muscle tissue. It is recommended by the Dietary Guidelines for Americans that boys between the ages of 14-18 consume 6-7 ounces of protein each day. 
Starch – Carbohydrates are a good source of energy and expands stamina. Athletes should incorporate HEALTHY COMPLEX carbohydrates into their eating regimen like vegetables, fruit, whole grain pasta or brown rice.
Fats – When the body comes up short on the energy via carbohydrates then it depends on the energy from fat. Examples of healthy fats are avocados, cheese, nuts and extra virgin olive oil.
Sugar – Simple sugars such as white sugar can actually increase the pain of injuries. Cut out the sugar and the pain of injuries that do occur will decrease greatly. 
Water – If you are training regularly, you will need a minimum of one half of water for each pound of body weight per day. For example, if you weigh 150 pounds, your approximate water requirement will be 75 ounces each day.

Also fast food  in addition to the fat, salt, and sugar content are deficient in vitamins and minerals. The mineral deficiency can lead to muscle pulls and cramps. NO MORE FAST FOOD!

Together with the right eating regimen, it is important to have 5 or 6 little meals rather than 2 or 3 substantial meals.

Healthy eating ROCK UNITED Family!