Martial Arts for Life

On A Quest To Be The Best!

10 Tips To Healthy Eating

Compiled by the International Food Information Council Foundation.

Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.

Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don’t eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don’t enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.

Maintain a healthy weight. The weight that’s right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you’re constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

Eat moderate portions. If you keep portion sizes reasonable, it’s easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you’re very hungry, it’s also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don’t eat so much that your snack becomes an entire meal.

Reduce, don’t eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.

Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.If you love fried chicken, however, you don’t have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.

Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.

Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

Martial Arts for Life

Making our community healthier & safer, one family at a time.

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at to learn about our Academy and our programs.

Martial Arts for Life

March 31, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

What Thai Kickboxing Won’t Do For You…

Admittedly, our “Thai Kickboxing” program won’t do everything for you…

  • It is NOT the right program if you are interested in heavy-duty, combat self-defense – or want to compete in tournaments.
  • It is NOT the right program if you want to wear spandex and throw thousands of random punches and kicks with no rhyme or reason.
  • It is NOT the right program if you are looking for extremely traditional Martial Arts training centered upon Easter religion or philosophy.

So — what WILL our “Thai Kickboxing Program” do for you?

  1. Martial Arts for Life’s proven system will dramatically improve your cardiovascular endurance, increase muscle tone, and not just give you the kind of body that you can show off at the beach – but the kind of body you can use.

  2. We will show you proper technique in a classroom with a fully-padded floor taught by certified instructors to eliminate the risk of injury. In fact, our entire program is designed to protect your knees, ankles, & lower back.
  3. You will learn real self-defense techniques. Our team will show you the proper way to execute punches, kicks, knees, and footwork – should you ever need to use these techniques to defend yourself.
  4. Perhaps best of all, this is taught in a “team-oriented” class environment that is built upon the principles of respect and courtesy — so there’s never any of the nonsense that you’ve encountered in “fitness kickboxing” classes as the gym or rec.

…one more thing…we provide classes taught by EXPERT instructors – each with well over a decade of experience. You’ll never find an aerobics instructor that took a weekend certification on “cardio kickboxing” teaching your class at our Academy. We also provide you with a certified nutritional consultant to make sure you reach your fitness / weight loss goals.

I know what you’re thinking: It all sounds “Too good to be true,” right? Well don’t take MY word for it…

“Tonight was my fifth class at Martial Arts for Life in New Providence. After each class I am reminded of how out of shape I let myself get! I feel great after each class and I find myself wanting more. I spent 3 months in Marine Corps Bootcamp and I feel that the workout I’m getting is equal to that of Paris Island (minus the yelling). The respect and encouragement from Mr. and Mrs. B does not go unnoticed. Also, the respect and excitement from all the classmates is very motivating. I find myself pushing my body more & more and enjoy every class…

P.S. What a way to let off steam” – Mr. Mike L., New Providence NJ

….here’s one more rave review of our Thai Kickboxing classes…

“About a year ago I started to burn out from my day to day gym exercising. I would go to the gym and run or lift weights or do a spin class…but something was missing. I hit a wall and I was not sure what to to, until I began researching martial arts. I found your program and I have never looked back. I ended up quitting the gym and started training 3 days a week and not only do I feel better mentally, but my body has started to change. I feel like I look more toned and in shape then I ever have before, even when I was running 4 days a week. I love this program…” – Ms. Melanie H., Chatham NJ

Actually…there is just ONE catch…

If after you visit Martial Arts for Life you know that everything I talked about in this blog is true, and you wish to join us – we still may not let you. Even though we are allowing a few people to try us out for FREE – our Academy has qualifications that each new student must meet.

As you may have already heard – we operate like a private training facility (unlike your average gym or health club) and don’t just “Surrender to anyone with a check book or Visa card.” You really need to be the kind of results-oriented person that is serious about improving yourself.

If this sounds like you and you’re ready to reserve your spot – call us right now at 908.464.2836 or register online here.

Martial Arts for Life

January 1, 2009 Posted by | Martial Arts & Fitness | , , , , , , , , , , , , , , , , | Leave a comment