Just For The Fit Of It

As employees of Miller Family Homes we want to help you live a healthier life! We understand that a healthy lifestyle and habits affect all areas of your life – including your work – so we’re providing you with healthy-living resources. This page is your hub for all things related to Just For The Fit Of It! Use the button below to navigate to the Healthy Living Guides libary or scroll down to see more!

About Just For The Fit Of It

Here’s what our healthy living program looks like:

  • At the office and available to all employees, we’ll have healthy snack choices available so that you have healthy options easily accessible when you’re craving something to munch on. If you’re out in the field and needing a boost, feel free to stop by and grab something!
  • In the kitchen you can find multiple smoothie cups for the blender as well as ingredients and recipes that you can use to make a smoothie loaded with goodness!
  • Should you be making a major commitment to living a healthy lifestyle and as an effort to help all employees be healthier, if we’re having a group get together or all-hands meeting, we’ll do our best to ensure that there is always at least one healthy option available to eat.
  • If you want to participate in an athletic event or fundraising opportunity, similar to the Great Cycle Challenge we did in September and October of 2020, we’ll pay for your entry to the event and may form a Miller Family Homes team should there be enough willing participants that want to join you!
  • We’re providing you and all future employees with multiple healthy living guides, resources and apps.

You can use this page to access all of these guides & resources. This is your go-to spot for all things Just For The Fit Of It!

Healthy Living Library & Resources

100 Office Workouts

100 Office Workouts

Yes, workouts you can do right at your desk. All in a handy, downloadable PDF.


Harvard School of Public Health Healthy Living Guide 2020/2021

Great, relevant information on healthy living, eating, self-care and more.


Workout at Work Guide

Humorous and informative – complete with level of embarrassment and sweatiness!

Meal IQ

This is an online meal planner that lets you quickly find customized meals/recipes that fit your diet and/or food restrictions, budget, macro nutrition targets and taste preferences. From there you can view and swap out meals and generate a shopping list or shop from the app to online grocery stores.

Cost: Free | Check Out Meal IQ Here


Track what you eat daily to see not only caloric intake but also what percentage of what you ate was carbohydrates, fat and protein.

Cost: Free & Paid with Added Features | Check Out MyFitnessPal Here


Helps you buy foods appropriate to what type of healthy lifestyle you’re trying to live and can even help you avoid foods you’re allergic too. The app can suggest alternatives based on the diet preferences you’ve set to let you know when you need to make a different food decision. Just tell the app how you’re trying to live your life and it will help you get there.

Cost: Free | Check Out Shopwell


Tell the app a little about yourself and it devises a custom weight loss plan and a calorie budget for you. Using your phone’s camera, it recognizes food you’re eating and saves you from entering it. The app also breaks things down into every part of nutrition to give you better insight into what you’re eating.

Cost: Free | Check Out LoseIt!


Build healthy habits and break bad ones with fun goal tracking, games, analytics and more.

Cost: Free for 5 Habits, Premium for $0.99/Month | Check Out HabitBull


Fun and varied workouts, healthy & personalized meals, sleep meditation and whole-body health all in one app!

Cost: Free Limited Version or Paid Version for $60/Year | Check Out 8Fit


Healthy living simplified to help you reach your health and weight goals through better eating. Food tracking, meal plans, diets and recipes included in the app.

Cost: $2.92/Month | Check Out Lifesum

Eating Well Magazine’s Website

Healthy recipes you can find, download and save, all without a subscription to the magazine.

Cost: Free | Check Out EatingWell.com Here

Change4Life Food Scanner

This simple app helps you navigate confusing food labels and directly shows you how much sugar, fat and salt are in packaged food to hopefully help you avoid or at least limit anything that’s too unhealthy. Simply scan the barcode on a package of food and the app will show you how many cubes of sugar, sachets of salt and lumps of fat are in the food in a visual way. Visit the Change4Life Website Here.

Cost: Free | Change4Life Food Scanner in the Apple StoreApple Store | Change4Life Food Scanner in the Google Play Store


Food diary for tracking and planning what you’re going to eat along with weight tracking and a barcode scanning tool!

Cost: Free | Check Out FatSecret

Charity Miles

Choose a charity, move through all different kinds of methods: running, walking, dancing, biking and more. For every mile you move, you help earn money for the charity you chose.

Cost: Free + You Help Charity! | Check Out Charity Miles


A personal trainer in your pocket with varying ability levels and types of workouts.

Cost: Free & Paid Starting at $2.99/Month | Check Out SworkIt


Eat better, lose weight and get healthy with an all-in-one health and food tracker, recipes, tips, product database and more.

Cost: Free & Paid Starting at $3.99/Month | Check Out Fooducate


A mindfulness, de-stressing and mental health app.

Cost: $69.99/Year or $12.99/Month | Check Out Headspace


Psychology based approach to mindful eating that is not considered dieting but with proven weight-loss success.

Cost: $199/Year or $59/Month | Check Out Noom

Healthy Tips & Tricks

Steps You Can Take To Live Healthier

Eat lots of fish.

Eat nuts.

Eat lots of fruits & vegetables.

Eat eggs, yolk and all.

Eat protein-rich foods.

Eat whole grains: wild rice, quinoa, brown rice, barley, oatmeal, buckwheat, millet, popcorn, whole-grain cereals, whole-wheat breads, pastas & crackers.

Eat real food, not processed food.

When cooking, use these oils for their wealth of health benefits: extra virgin olive oil, corn, coconut, sunflower or palm oil.

Use plenty of herbs and spices when cooking.

Don’t overcook or burn meat.

Take a multivitamin.

Take care of your gut. Eat probiotic foods like yogurt and sauerkraut, eat plenty of fiber and take a probiotic supplement.

Drink water. Especially before meals as its proven to help boost the number of calories you burn.

Limit sugar consumption.

Limit sodium in your diet.

Don’t drink your calories.

Burn more calories than you eat. If you want to get a detailed look at your calorie intake vs calorie burning, use a fitness tracker (like FitBit or Garmin) to see how many calories you’ve burned and a complimentary fitness app to keep track of how many you’ve consumed.

Measure your waist size and track that rather than your weight to get a better understanding of your overall health. Recent studies show that your waist size is a stronger marker of your health than your weight as BMI doesn’t account for fat vs. muscle percentage, and excess belly fat is directly linked to heart disease, stroke and type 2 diabetes.

Don’t go on a diet. Adopt a healthier lifestyle by focusing on nourishing your body rather than depriving it.

Sleep! People between the ages of 16-60 should get 7-9 hours of sleep and over the age of 65 should get 7-8 hours every night. Avoid bright lights before sleeping to help your mind and body shutdown for a restful night of sleep.

Do something you love every day to de-stress! Make self-care a priority.

Be Active! (See the next tab down!)

Easy Ways To Be Active

Its so important to be active. Your activity level affects your overall health! Get a moderate level of activity for at least 30 minutes a day. It doesn’t have to be 30 consecutive minutes, just 30 minutes total!

Here are some easy, almost-effortless ways to increase your activity level and burn extra calories:
• Play with your kids.
• Go for a walk.
• Do a little dance! (9 Minutes of Zumba burns 100 calories!)
• Go for a jog.
• Ride your bike.
• Do some yoga or stretching.
• Get some house work done: ironing, general cleaning, tidying up, sweeping, moping, vacuuming, etc. all burn a surprising amount of calories.
• Garden (19 minutes in your garden burns 100 calories!)
• Wear ankle weights while you grocery shop.
• Play with your dog or other pets.
• Use a work-out app or YouTube videos to get in little work-outs throughout the day or a longer one at the end of the day. (You only need 2 and a half minutes to boost your metabolism and start burning calories!)
• Sit on a stability ball at your desk.
• Go window shopping – or real shopping!
• Get to knitting! 50 Minutes of knitting will burn 100 calories!
• Cook! 30 Minutes of cooking burns 100 calories!
• Go bowling!
• Go for a 2 minute walk every hour.
• Play mini golf!
• Go for a hike or exploring a local park.
• Volunteer with local youth, at an animal shelter, a local food bank or a senior living facility.
• Donate blood!
• Play pool – every couple of games played burns 100 calories!
• Stand for phone calls. Next time the phone rings, stand to answer it and while you’re on the call! Even try balancing on one leg for a little extra calorie burn. Then switch which leg you balance on for the next phone call.
• When you’re stuck at a stoplight engage your core and abs by sitting straight up, put your hands on the steering wheel at 10 and 2, and breathe your belly button in towards your spine and lower back. Release and repeat focusing on taking deep calming but forceful belly breaths to get a mini-ab workout at every stoplight!
• Fidget more! Bounce a leg, tap fingers on a table, play with rings, etc. While you may annoy your officemates or others around you, you’ll be burning calories with every movement!

Healthy Snack Ideas

Looking for some healthy snack options? All of these make great snacks and are loaded with nutritional benefits!

  • Avocado
  • Fresh Fruits: bananas, kiwi, apricots, apples, pears, clementine’s, oranges, grapes, cranberries, any kind of berry
  • Nuts: sunflower seeds, almonds, walnuts, pumpkin, flaxseed
  • Fresh Vegetables: celery, carrots, grape/cheriub tomatoes, sugar snap peas, cucombers, sliced banana peppers
  • Legumes (Beans)
  • Coffee
  • Green Tea
  • Greek Yogurt
  • Granola
  • Dried Fruits
  • Leafy Greens
  • Oatmeal
  • Nut & Seed Butters
  • Whole-Grain Crackers
  • Avocado Crisps
  • Jerky: uncured, low in sodium and made from few ingredients
  • Popcorn
  • Tuna or Salmon Packs
  • Dark Chocolate
  • Chickpeas & Roasted Chickpeas
  • Nutty Granola Bars: KIND, Larabar Fruit & Nut Bars, RxBars, Fiber One Bars, Luna Bars, Oatmega Bars, Health Warrior Chia Bar
  • Pita Chips
  • Green Pea Snack Crisps
  • Sweet Potato Chips
  • Applesauce
  • Veggie Chips
  • Bean Chips
  • Rice Cakes: top with avocado, honey, nut butter, hummus
  • Hummus
  • Honey
  • Dry-Roasted edamame
  • Cottage Cheese
  • Raisins
  • String Cheese
  • Seaweed Snacks
  • Healthy Smoothies
Healthy Smoothie Recipes

All of the following are for two servings – make and share or halve the recipe for a single serving.

Classic Green Smoothie

  • 1 frozen banana
  • 1 cup greens (baby spinach, destemmed kale, collards, chard, etc.)
  • 1 cup unsweetened milk (nut, soy, animal)
  • Optional: Honey or maple syrup, to taste

 Essential Green Smoothie

  • 1 cup spinach or other leafy greens
  • 1 banana, frozen
  • ½ cup unsweetened vanilla milk or other milk/milk alternative
  • 1 tablespoon peanut butter
  • ½ cup plain reduced-fat Greek yogurt
  • Optional: 1 scoop protein powder or Carnation Instant Breakfast

Strawberry Banana Smoothie

  • 1 banana, frozen
  • ½ cup strawberries
  • 1 ½ cup unsweetened vanilla almond milk or other milk/milk alternative
  • 2 tablespoons chia seed or flax seeds or oats
  • Optional: For an added veggie boost, add 1 cup of spinach or another leafy green

Chocolate Peanut Butter Smoothie

  • 1 frozen banana
  • 1 cup unsweetened milk (nut, soy, animal)
  • 1 tablespoon natural peanut butter
  • 1–3 teaspoons unsweetened cocoa powder, chocolate protein powder or chocolate Carnation Instant Breakfast
  • Optional: Honey or maple syrup, to taste

Peanut Butter Banana Smoothie

  • 2 frozen bananas
  • 2 tablespoons natural peanut butter
  • 1 cup unsweetened milk (nut, soy, animal)
  • 1/2 cup plain Greek yogurt
  • Optional: Honey or maple syrup, to taste

Strawberry Banana Smoothie

  • 1 frozen banana
  • 1/2 cup frozen strawberries
  • 1 cup unsweetened milk (nut, soy, animal)
  • 1/2 cup plain Greek yogurt
  • Optional: Honey or maple syrup, to taste

Mocha Smoothie

  • 1 frozen banana
  • 1 cup strong-brewed coffee
  • 1 tablespoon unsweetened cocoa powder
  • 1/2 cup plain Greek yogurt
  • Optional: Honey or maple syrup, to taste

Mixed Berry Smoothie

  • 1 frozen banana
  • 1 cup frozen mixed berries
  • 1 cup unsweetened milk (nut, soy, animal)
  • 1/2 cup plain Greek yogurt
  • Optional: Honey or maple syrup, to taste

Clementine Avocado Smoothie

  • 2 clementines, peeled
  • 1 ripe avocado, pitted and scooped from the peel
  • 1 ripe banana, peeled
  • 1 cup unsweetened animal or plant-based milk
  • 2 cups fresh baby spinach
  • Optional: 1 tablespoon honey to taste
  • Handful of ice

 Tropical Smoothie

  • ½ cup pineapple, frozen
  • ½ cup mango, frozen
  • ½ banana, frozen
  • 1 cup coconut water + ½ cup water
  • 1 tablespoon flax seeds
  • Optional: For an added veggie boost, add 1 cup of spinach or another leafy green

Breakfast Smoothie

  • 1 cup spinach or other leafy greens
  • ½ banana, frozen
  • 1 ½ cups unsweetened vanilla almond milk or other milk/milk alternative
  • ¼ cup oats
  • 1 tablespoon peanut butter or other nut butter
  • 1 tablespoon honey

Raspberry Protein Smoothie

  • 1 cup raspberries, frozen
  • 1 cup unsweetened vanilla almond milk or other milk/milk alternative
  • ½ cup cottage cheese
  • 1 tablespoon of almond butter or other nut butter
  • 1 tablespoon honey
  • Optional: For an added veggie boost, add 1 cup of spinach or another leafy green

You can print these recipes here!