diet and fitness

Free Eagle Books for Kids – International

Free Eagle Books for kids to teach kids about diabetes

free Eagle Books for kids diabetes wellness

Get free “Eagle Books ” from the CDC for kids.  Eagle books use animals to teach children about healthy lifestyles.  It’s part of the Native Diabetes Wellness Program in partnership with the Tribal Leaders Diabetes Committee.   To get the free books, scroll through the list and pick the ones you want.  If you don’t live in the US, click on the link that says “Click here to request an international order.”

You can choose any or all of these:

  • Coyote and the Turtle’s Dream (middle school)
  • Through the Eyes of the Eagle – Eagle Book 1 
  • Knees Lifted High Book – Eagle Book 2
  • Plate Full of Color – Eagle Book 3
  • Tricky Treats – Eagle Book 4.

There are also posters available an information for women and diabetes.  Additionally, there is a separate set of “Big Books” that teachers can order with these same titles.

Be sure to see my other posts about  freebies,  and  samples and coupons

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Free Cookbook – Lowering Your Blood Pressure with Dash (Download)

Free Cookbook – Lowering Your Blood Pressure with Dash

free cookbook Dash Get this free cookbook from the National Heart Lung and Blood Institute with recipes to help you lower your blood pressure. You can have them mail it to you (US only) or download it (international).  you may order up to 10 copies to have mailed to you.  Multiple copies could come in handy if you teach a cooking or health class.

DASH is an acronym and stands for the he Dietary Approaches to Stop Hypertension.  It capitalizes on low sodium plant-based recipes.  This booklet also has information with weight loss tips and ideas on getting more physical activity into your daily routine.


Be sure to see my other posts about  freebies and free  samples.


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Free Play Day in the Park Easy Reader Book for Kids

Free Play Day in the Park Easy Reader Printable Book for Kids

Free Play Day in the Park Easy Reader Printable Book for Kids

Get a free oversized book for for your little one.  Play Day in the Park

is aimed at children about 3 or 4 years old and teaches positive, healthy choices like playing outside, exercise and exploring the world around them.  The cover sure is cute!  I love the little critters on the front – and notice that one of them is wearing a helmet (something I always INSIST on my kids doing if they are riding their bikes).  US only


Be sure to check out my other posts for  freebies, free  resources,  samples

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Get Free Atkins Bars and a fitness kit – US and Canada

Free Atkins Bars and Sweepstakes

Three Free Atkins BarsThis offer for  free Atkins bars has been around for a while – and is still available.  I know that the free Atkins bars do arrive because I have gotten them.  Unfortunately, I never got to taste them – my kids saw to that!  LOL.  At any rate, this offer is good for the US and Canada – and Canada gets a nice bonus sweepstakes for a Get Fit Kit.

If you live in the US, you can get a Free Quick-Start Guide, 3 free Atkins bars and a free carb counter.  US only

Canada also has a quick start guide from Atkins – it includes coupons, TWO bars and Carb Counter – Canada only

There is a sweepstakes mentioned on the site, but it’s expired.

Also, be sure to check out the other diet and fitness finds on the site.

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Free Calorie Tracking App: MyFitnessPal Review

MyFitnessPal Weight Loss and Calorie Tracking App

MyFitnessPal Weight Loss AppI have been using the MyFitnessPal Calorie Tracking App since January and can honestly say that this is the best weight control app I have ever tried.  I have tried SparkPeople and was a huge fan for a while.  I have also tried Calorie-Count’s website and app and liked them, too.  If you are also on MyFitnessPal, feel free to send me a friend request.

All three of them do what they do quite well.  They each have a huge database of foods to draw from.  They all have excellent support forums.  They also each have a website and app that works with iOS and Android.   They all tell you about how many calories a day you should be eating based on BMR and have customizeable goals.   They will also let you track calories burned through exercise.  Both Calorie-Count and SparkPeople have virtual achievements you can earn based on your progress.  Calorie-Count will even assign a healthiness grade based on your food choices for the day.  MyFitnessPal will tell you, based on your day, how much you will probably weigh in 5 weeks if every day was just like that one.  It can be a real eye-opener!  I quickly discovered why I could not only NOT lose weight, but was rapidly gaining.  I didn’t need near as many calories as I was eating and my diet was nutritionally void.

SparkPeople will create a weekly menu for you, however I am not a big fan of this feature or their support.  I got turned off to SparkPeople when their menu plan for me continually included Yoplait Yogurt as part of their “vegetarian options.”  Yoplait contains gelatin (as do most yogurts), and is not vegetarian.  I got in touch with their support team who basically told me “just to eat something else then”.  It seemed to me that including options from companies that (I believe) sponsor them was more important than accurately producing an appropriate meal plan for me, so I moved on.  It just seemed odd their licensed dietitians couldn’t figure out what is, and is not, vegetarian.   Their meal plan also lacked variety and I found it included the same thing over and over.

Both MyFitnessPal and Calorie-Count will let you create weight loss tickers, but MyFitness Pal actually lets you use your own photo.  I find it much more motivational to see a smaller version of myself kissing my hubby than one of the pre-set images.  You can set your ticker to show how much weight you’ve lost or how much you have left to go.  It’s more rewarding for me to see my current progress rather than how much of a climb I still have.  In fact, my ticker, which shows the final marker at 21.8 pounds, only shows my short term goal.  After I reach that goal I will set another one.  Taking things in baby steps seems to help.

Basic badge that shows how much I have lost.

I love the tickers! This actually a photo of my husband and I that I use for the background 🙂  The heart shows how much weight I’ve lost and how far I have to go.

MyFitnessPal has a few cool features that really makes it stand out from the crowd – and why it’s become my favorite.  Adding foods with my iOS device is easier than any of the other apps.  If your mobile device is camera-enabled (and most of them are), you can scan the bar code on whatever product you are eating and it instantly imports that food directly into your food diary.  With the other apps, I found myself sifting through 100’s of nearly identical items to make sure I was adding the right one.  In frustration, I would end up giving up entirely within a few weeks.  They also seem to have a much larger database of foods.  It is a rare occasion that I can’t find a food in the database by scanning the bar code.  They even have a HUGE selection of restaurant food which seems to be pretty updated!  TacoBell’s newest menu items were on there before I could find them on the other websites.  With the other apps, I found I frequently had to create a custom food, which frankly, can be quite cumbersome.  In short, compared to similar tools, MyFitnessPal is the easiest to use to get to the core functionalities, like tracking calories.

MyFitnessPal will also integrate into other fitness related apps as well.  I haven’t had the opportunity to use this feature yet, but have been eyeballing the Withings and the FitBit Aria Wi-Fi Scale.  When you weigh on these scales, it uploads it to a website for easy tracking.  MyFitnessPal can automatically import their data into the MyFitnessPal app.  It also works with the following fitness applications:

  • BodyMedia FIT
  • Digifit
  • Endomondo Sports Tracker
  • EveryMove
  • Expresso Exercise Bike
  • FINIS Swimsense
  • Fitbit Aria Wi-Fi Smart Scale
  • Fitbit Tracker
  • Netpulse
  • Runtastic
  • Runtastic Pedometer
  • RHYTHM Pulse Monitor
  • Striiv Play Smart Pedometer
  • Tictrac
  • The Withings Wi-Fi Scale

And they seem to always be adding more.  I’m pretty sure that the last time I looked, there weren’t that many!

MyFitness pal has calorie tracking apps for iPhone, iPad, Android, Blackberry and Windows Phones.  I use the iPad app.  My husband uses both the iPad and Android apps.  Of course, you can always just use the website, too!  However, you don’t have that really unique way of entering food by scanning the bar code – which is convenient since I don’t generally have my computer in the kitchen or dining room. The site offers a free place to blog, join groups and message boards which is not available on the app.

No matter which way you choose to use the program, you can still interact with your friends, encourage them when they fall off the wagon, and give and receive praise!  If you like, you can even integrate your account with Facebook so that it updates Facebook when you lose weight or update your MyFitnessPal status.  That is optional.  I find that it’s helpful because then my non-FitnessPal friends can also see my progress and frequently give me encouragement.

If you are looking for a complete weight-loss app, this is an excellent one.  Of course, MyFitnessPal is completely free, as well.

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