Here are things to help you get the most of your workouts
1. Drink water before
2. Get enough sleep
3. Make sure potassium levels are up if doing endurance exercises
4. Don’t waste time loitering, get in and be productive (how ever much time you have)
5. Stretch
6. drink water after
7. Have protein to help muscles recover
http://www.forbes.com/sites/dailymuse/2011/12/30/6-ways-to-actually-keep-your-new-years-resolution/
Body weight workout
1 min jumping jacks
50 pushups
50 situps
1 min plank
50 mountain climbers/ leg (100)
50 tricep pushups
1 min wall sit
50 squats
50jump lunge (25/leg)
1 min stair runs (just one step)
50 plank side dips/side
50 hamstring bridges
Do 2-3 times and make sure to include a warm up and cool down
“never mistake motion for action”
~ Ernest Hemingway
I found this recipe on good housekeepings website and I can’t wait to make it!
Almond Macaroon Fingers
Ingredients
Directions
Nutritional Information
(per serving)
winter running can be dangerous but there’s no need to stop, Here are some tips from the running room to stay safe
Wear Layers
Layering allows the warm air from your body to act as an insulator. “Clothing should be made from synthetics, which are lightweight and draw moisture away from the skin,” says Bowen. Non-synthetic materials trap moisture—if you sweat, your clothes will get wet, causing discomfort and chafing.
“In order to stretch properly to help prevent muscle strains, warm up by performing two or three minutes of moderate exercise indoors, such as walking on a treadmill, jumping rope or doing a few sets of stairs, then do your stretching routine,” says Janna Wentzell, an instructor at Acadia University’s School of Recreation Management and Kinesiology in Wolfville, N.S. “In winter, warming up and stretching inside may be a better choice because you’re more likely to stretch thoroughly in a warm, comfortable environment than out in the cold.”
Protect Your Skin and EyesIf it’s sunny, the reflection from snow can cause sunburn, so apply sunscreen. When running into the sun, wear sunglasses. “You can put a thin layer of Vaseline on your face and lips to prevent cracking,” says Bowen, who always wears lip balm when he runs.
Be Wary of FrostbiteHow fast frostbite develops depends on the temperature, wind chill factor and how well the affected body part is protected. The American College of Sports Medicine recommends, “heightened surveillance of exercisers be used at wind-chill temperatures below -27ºC.” Wentzell says, “If you feel burning and tingling followed by numbness and then nothing, and if skin is hard, pale and cold, you could have frostbite.” To treat frostbite, cover the affected area and pat gently with warm, wet cloths.
“Grippers” with metal studs or wires—pulled over sneakers—offer traction on slippery surfaces. “I’ve never gotten used to them,” admits Bowen, “so instead I shorten my stride and slow my pace.”
Run with Someone“The best safety precaution is to run with a partner or group,” says Bowen. If you’re running solo, he advises taking a cellphone, sticking close to home and letting someone know your route and what time you plan to return.
When It’s Best to Stay InsideWork out indoors on days when the temperature dips below -27ºC, including the wind chill, or when the sidewalks are just too icy. “Cross-train on an elliptical machine, ski, skate or snow-shoe,” suggests Wentzell. “There’s nothing wrong,” adds Bowen, “with hitting the indoor track or the treadmill”
Hi Bloggers,
sorry about my lack of posts lately I have been crazy busy. But plan to return with the impending holiday season!
Don’t forget to like me on facebook!!
https://www.facebook.com/pages/Edge-Of-Fitness/245258448838594
Portion Control
With the upcoming feasts and treats this season be smart about portion control. You can still have what you wan just in smaller helpings!
Here are top ten ways to conrol your portions
1. Break Leftovers Down Instead of using one large container to store leftovers such as casseroles, side dishes, or pasta, why not separate them into individually-sized containers?
That way, when you reach in the fridge to find something to reheat, you’re retrieving just enough for one helping. Breaking down meal-sized servings into single servings will help you limit your food intake with no additional effort.
2. Say Yes to Salads Eating a salad before lunch or dinner is a sure-fire way to keep from overeating. It will help curb your appetite and give you a sense of satiety sooner.
Of course, we’re not talking a little bit of iceberg lettuce here. To reap full portion control benefits from rabbit food, load up your salad with veggies or even lean meat like turkey cubes. The fiber in the veggies will help you feel fuller and lean meat’s protein will give you an instant energy boost
3. Single out Trigger Foods Buy snack foods in single serving sizes or divvy up full size packages into smaller, indvidual bags.
It may be difficult to stop eating, oh, say, tortilla chips (My biggest weakness!) straight out of the bag while watching Desperate Housewives, but am I as likely to inhale the contents of 12 zipper bags without some forethought? Doubtful
4. Master Mini Meals You can make sure your blood sugar stays at an even keel and keep hunger at bay by eating healthful small meals throughout the day. My friend Jenn has maintained a 30 pound weight loss for three years and is in such great shape, she became an aerobics instructor! She swears by mini meals to maintain her weight and keep her energy level up. Mini meals are by far the best way to prevent overeating because you’ll get never too hungry and lose control of your portion intake. 5. Keep Seconds Out of Sight Don’t serve family meals family-style. Keep pots and dishes away from the table where it’s all too easy to go for seconds. I can’t tell you how many times I’ve rethought my second helpings as I’ve made my way from the table to the stovetop. I’ve often told myself to sit back down and wait it out. Remember, it takes about 20 minutes to feel satiated. By giving myself that “breather” I’ve realized I wasn’t hungry enough for another helping after all 6. Make Meat a Side Dish Treat meat or meat-based entrees as a side dish rather than the main part of your meal. By loading up on veggies and healthy grains as the bulk of your meal instead of using them as sides, you’ll feel full sooner and get extra vitamins and fiber. Experiment with new vegetables and preparation methods to keep things interesting 7. Meet Yourself Halfway Make lunch a two-fer. Your mid-day meal can work double duty by being shared or serving as dinner. At work, why not split take out with a buddy? At a restaurant, pack up half of your meal before you even start eating: Voila! You have an instant dinner! 8. Be a Kid at Heart (or Tummy?) Order a kid’s size meal when you go to fast food places to automatically control portions (and save money!). Don’t be embarrassed about asking for a child’s meal. It’s really no big deal. I’ve even got a trick for places that have a “12 and under sign” — I order it to go and then plop right down in the dining room, eat my meal, and give the toy to a kid sitting nearby! 9. Serving Standards Learn to “eyeball” standard portion sizes and stick to them when dining out or dishing up meals. Keep these tips in mind: 3 oz. of meat is the size of a deck of cards or an audio tape; 1 oz. of meat is the size of a matchbook; 1 cup of potatoes, rice or pasta looks like a tennis ball. 10. Treat Yourself And last, but not least … indulge! Treating yourself once in a while to a “forbidden” food will keep you from feeling deprived; a sense of deprivation can easily lead to overeating. Stop a binge before it starts by indulging every now and then.
1) Treadmill Intervals
The quick pace of the intervals helps me release tension and tire myself out!
2) Med Ball Slams
This is great for releasing aggression!
3) Boxing
This also help release any pent up anger and is great cardio!
4) Yoga
Calm and relaxing helps to ease the mind and body
5) Running outside
No better way to get away from anything than to run in the great outdoors:)
How Exercising Combats Stress
Physical activity, experts say, has the ability to counteract stress at its source.
Exercise helps clear some of the hormones and triggers the body’s relaxation response, says Dr. Cedric Bryant, chief science officer of the American Council on Exercise. Increased blood flow, he says, dissipates hormones coursing through the body. Mind-body activities like yoga and pilates—where controlled breathing is practiced—confer the added benefit of lowering heart rate and minimizing reactions to anxiety-inducing stimuli.
While researchers are unsure which brain mechanisms respond to exercise, it’s clear that neurochemical receptors in the brain are modified after physical activity. In some cases, this process is immediate. A 2005 study in the Journal of Medicine & Science in Sports & Exercise found that symptoms of depression and bad moods were mitigated after just 30 minutes of walking on a treadmill at 60% to 70% of an individual’s maximum heart rate. Studies have also shown that exercise can improve psychological resistance to stressful situations.
“There are a number of hypotheses,” Bryant says of the benefits of working out. “Physiologically, it can help in terms of controlling stress-hormones release. There’s the distraction hypothesis, which says that people forget about the cares of the day. And then it can give a sense of accomplishment and help people feel better about themselves.”
The road to success is dotted with many tempting parking places.
~Author Unknown
ONE OF MY FAVIOURITES
Is anyone else feeling the affects of the Fall cold season? I know I am and lately I have been swearing by my neti pot. I know it sound crazy but this sinus irrigation is a staple in my morning routine! I first heard about it 5 years ago while going to acupuncture for my sinuses they suggested I give it a try and I have been hooked ever since.
This is great for those who do not like to take or cannot handle medications, it’s all natural! Plus, Oprah and Dr.Oz both suggest it…so it must be amazing:)
Ear, nose, and throat surgeons recommend nasal irrigation with a Neti pot or other method for their patients who’ve undergone sinus surgery, to clear away crusting in the nasal passages. Many people with sinus symptoms from allergies and environmental irritants also have begun to regularly use the Neti pot or other nasal irrigation devices, claiming that these devices alleviate congestion, and facial pain and pressure. Research backs up these claims, finding that nasal irrigation can be an effective way to relieve sinus symptoms when used along with standard sinus treatments. For some people, nasal irrigation may bring relief of sinus symptoms without the use of medications.
The basic explanation of how the Neti pot works is that it thins mucus and helps flush it out of the nasal passages.
A more biological explanation for how the Neti pot works has to do with tiny, hair-like structures called cilia that line the inside of the nasal and sinus cavities. These cilia wave back and forth to push mucus either to the back of the throat where it can be swallowed, or to the nose to be blown out. Saline solution can help increase the speed and improve coordination of the cilia so that they may more effectively remove the allergens and other irritants that cause sinus problems
“There are hundreds of reasons to slow down, but we all have at least one reason to keep going. Figure out what your reason is.”
Roasted Butternut and Sweet Potato Whole Wheat Lasagna
9-12 whole wheat lasagna noodle sheets (preferably no-boil)
1/2 medium butternut squash, peeled and cubed (about 2 cups cubed)
2 medium sweet potatoes, peeled and cubed (about 1 1/2 cups cubed)
12 ounces mascarpone cheese, at room temperature
3 tablespoons unsalted butter
1 shallot, thinly sliced
3 cloves of garlic, minced or pressed
1 1/2 cups freshly grated parmesan cheese
1/2 cup freshly grated mozzarella cheese
1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon nutmeg
a bunch of sage leaves
olive oil for drizzling
Preheat oven to 350 degrees F.
For squash & potatoes: Lay cubed squash and potatoes on a baking sheet, and drizzle with a bit of olive oil (only about 1-2 teaspoons). Use your hands to coat the squash and potatoes with olive oil, then sprinkle with nutmeg and 1/2 teaspoon each of salt and pepper. Roast for 50 minutes, tossing every 15 minutes or so. Remove from oven and let cool.
Once cool, mash with a potato masher or fork. After mashing mine, I actually used a hand mixer with beaters to “whip” them a bit more, but that isn’t necessary. The consistency is up to you. Just make sure it is spreadable.
For mascarpone filling: Heat a skillet over medium heat and add butter. Add in shallots and garlic, and whisk every 30 seconds or so for 2-3 minutes. The butter should brown and the shallots and garlic should be fragrant. You don’t want the butter to burn – if it seems to hot, reduce the heat. If it does burn, start over (sorry – totally worth it though!). Remove from heat and let cool for 10 minutes.
In a bowl, combine mascarpone, 3/4 cup parmesan cheese, remaining salt and pepper, and the shallots, butter and garlic. Mix until somewhat smooth and spreadable.
Layer lasagna: Spray an 8×8 pan with non-stick spray, then lay 2-3 (depending on size/brand) noodles down. Spread half of the squash mixture evenly over top, then spread/crumble half of the mascarpone on top of that. Sprinkle half of the mozzarella and remaining parmesan on next, then repeat with one more set of noodles, squash, mascarpone, and cheese.
Top the dish over with a bunch of sage leaves that will crisp up in the oven. Bake for 45 minutes, or until cheese on top is golden and bubbly. This dish will serve 2-4 as an entree, and 4-6 as a side dish.
1. Eggs are great for the eyes. According to one study, an egg a day may prevent macular degeneraton due to the carotenoid content, specifically lutein and zeaxanthin. Both nutrients are more readily available to our bodies from eggs than from other sources.
2. In another study, researchers found that people who eat eggs every day lower their risk of developing cataracts, also because of the lutein and zeaxanthin in eggs.
3. One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
4. According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks.
5. They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
6. They contain the right kind of fat. One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat.
7. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
8. Eggs are one of the only foods that contain naturally occurring vitamin D.
9. Eggs may prevent breast cancer. In one study, women who consumed at least 6 eggs per week lowered their risk of breast cancer by 44%.
10. Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.
This is truly amazing! World’s oldest person completes the Toronto marathon, check out the link below for the whole story.
http://www.cbc.ca/sports/trackandfield/story/2011/10/16/sp-singh-100-marathon-toronto.html
Mom’s Spaghetti
This is one of my favourite all time meals! It’s traditional spaghetti with a kick to it!!
I use whole wheat pasta or you could also use squash
-Brown ground beef with 1 medium white onion
-season with pepper and seasoning salt to taste
-1 large can of tomato sauce
-2 T brown sugar
-1 T chilli powder
-2 tsp dry mustard
-1 T vinegar
-3 bay leaves
-2 tsp cloves
(for small cans of tomato sauce use 2/3 amounts)
Garnish with a pepper for some kick!
Edamame beans are tasty and nutritious! I love a steamed edamame or my new favourite is dried edamame for snacks! They are also a healthy appetizer that a lot of restaurants have on there menu, to make eating out healthier.
POPCHIPS
These are my new faviourite snack when craving something crunchy (aka chips)
- LESS THAN HALF THE FAT OF REGULAR CHIPS
- 0 TRANS FAT
- 0 SATURATED FAT
- ALL NATURAL
They come in handy single serving sizes as well, which can help control portion sizes
“exercise-the motivated persons plastic surgery”
~Unknown
Grandma’s Pickles!!!
Here is an old family recipe if your feeling crafty! Try recruiting a few people to help
Brine Ingredients:
for the Brine:
14 C water
2 C pickling vinegar
1 C picking salt
For carrots and Beans 1 minute.
For cucumbers its 5 min
if it is your first time making pickles also remember before stuffing jars to sterilize them in boiling water as well as there lids.
And For every Jar, just put one clove of garlic and one stick of dill in with the beans and carrots or cucumbers
“The future depends on what we do in the present”
- Mahatma Gandhi
* Healthy Snacks to help with your post dinner cravings
COTTAGE CHEESE
Cottage cheese is an excellent choice for a nighttime snack because it’s low in carbohydrates and high in protein. Don’t shy away from “full-fat” cottage cheese, as 2/3 cup of full-fat cottage cheese contains less than 6 grams of fat, which will help you feel fuller and kill cravings. Look for cottage cheese with live and active cultures to get a dose of probiotics without having to take a supplement.
Ingredients:
2/3 cup full-fat cottage cheese
Servings: 1
POMEGRANATE WITH GREEK YOGURT
With about twice the protein and only half of the carbohydrates as regular plain yogurt, Greek yogurt carries a significant nutritional advantage, especially if you’re trying to lose weight. The addition of pomegranate seeds gives you a stimulating, tart flavor from some of the world’s most powerful antioxidants.
Ingredients:
2/3 cup 2% Greek Yogurt
1/4 Pomegranate, seeds only
How to Prepare: Mix together pomegranate seeds, Greek yogurt, and enjoy.
Servings: 1
ENDANGERED SPECIES ORGANIC DARK CHOCOLATE
Endangered Species chocolate bars are vegan, gluten-free, certified organic and contain 70-percent cacao. This dark chocolate treat will satisfy your late-night sweet tooth while providing a hefty dose of antioxidants, which can help lower your blood pressure and improve blood vessel function.
Ingredients:
5 squares from a 3oz bar
Pistachios are a nutrient-rich, simple snack. If you’re extra hungry, snacking on pistachios gives you an advantage over other nuts, as you get more nuts per ounce. Plus research shows that snacking on pistachios compared to other common snack foods like pretzels leads to more weight loss and greater reductions in cardiovascular disease risk factors.
Ingredients:
1 oz pistachios
The combination of chocolate and peanut butter is hard to beat. This high-protein, fiber-packed snack is so good, you’ll feel like you’re cheating on your diet.
Ingredients:
3 scoops chocolate protein powder
1/4 cup flax seed meal
1/2 cup natural creamy peanut butter
How to Prepare: Thoroughly mix all the ingredients in a bowl (add a little water if necessary; 1 tbsp at a time). Use a tablespoon to form half-spheres and place in freezer for 2 hours before eating (if time is an issue, you can eat them right away, but they taste better when frozen).
Servings: 8
This double chocolate spin on instant pudding is a guilt-free way to enjoy a carb-conscious chocolate treat that cuts out 14.5 grams of sugar per serving compared to regular chocolate milk.
Ingredients:
1 packet sugar-free, fat-free instant chocolate pudding
2 cups Calorie Countdown Chocolate Milk
How to prepare: With a wire wisk, mix together 1 packet of pudding mix with 2 cups of cold Calorie Countdown Chocolate Milk for 2 minutes. Pour pudding into bowls, 4 equal portions. Place in refrigerator for at least 5 minutes before eating.
This snack is a healthy spin on the popular Almond Joy candy. It is very low in sugar but still contains the coconut-chocolate combination that we’ve grown to love. Our upgraded version is high in protein and contains an extra dose of nutrients from the flaxseed meal.
Ingredients:
3 Tbsp Coconut Milk
1 scoop chocolate protein powder
1 tsp flaxseed meal
How to Prepare: Mix ingredients together in a small bowl and enjoy!
Servings: 1
1) Exercise
*It’s the perfect start to your day, it helps boost brain activity and metabolism
2) Eat Breakfast
3) Try 5 Mini-Meals
*To keep your metabolism going, opt for three balanced meals and two small snacks inbetween. Try to eat every 3-4 hours
4) Drink Lot’s of water
5) Get The Right Vitamins
*Good nutrition can help beat fatigue
6) Sleep Enough
7) Go outside
*Take a mid-day walk to bring back your alertness
“No matter how slow you go you are still lapping people on the couch”
~Unknown
“stop lookin at what you ain’t got and start being thankful for what you’ve got”
~ T.I.
CHICKEN TACO’S
Here is one of my favourite and healthy quick dinners!
1 Package ground chicken
1/2 Onion fried
2 TBSP taco seanoning
Corn Tortilla’s
Low Fat sour cream to taste
Salsa to Taste
Veggies
Part Skim Cheese
MIXED VEGGIES: I used tomatoes, Yellow peppers, Lettuce, Celery
Here are my 5 favourite exercises that are a little more advanced
1.) Push-ups
2.) Plank Walks
3.) Plank Knee Tucks
4.) Plank Roll Outs
5.) Russian Twists (with medicine ball or weights)
Try the same as beginner. 3 sets x 15 reps
Here are 5 of my favourite swiss ball exercises for people who are just starting out
1.)Ball Cobra
2.) Crunches (either on ball or floor)
3.) Plank (start against a wall, more advanced is free of any supports)
4.) Hamstring Bridges
5.) Wall Squats
Do 3 sets of all the exercises 15 times each
The way to get started is to quit talking and start doing
~ Walt Disney
SCISH-KABOBS!
Summer is coming to an end, so hurry up and get your BBQing in!! I love marinated Steak, Pork or Chicken and to top it off grill it with veggies!
First Cut meat in small cubes
Then Marinate! I use half BBQ sauce and Half a can of beer
Before making skewers I like soak them in water, so they don’t burn on the grill
Add any veggies of your choice or you can even do an all veggie version!!
Happy BBQing!
I am definitely a sweet lover but most of my favourite sweets don’t come with a friendly nutritional status!! My new found love for Davids Tea is a great replacement for high sugar, high carbs sweets!
Three of my favourite dessert teas are Read My Lips, Mint Chocolate rooibos, and Lime Gelato
BOSU balls are great and so versatile! Here are some of my favourite core exercises on the BOSU
1.) Med Ball Twists
2. V-Sit (stationary or pulsing)
3.)Ball Cobra
4.) Front Plank
5.) Side Plank
Happy Toning!!
“Someone busier than you is running right now”
~unknown
10 office exercises to combat stress and weight gain
While working a desk-job, it can be easy to gain weight. After all, your cubicle holds everything you need to keep you sitting still. If it is hard for you to get away from the desk, here are some fun, easy exercises you can do in your office.
1. Bicep curls
A water bottle makes an excellent substitute for a dumbbell. Sitting tall with your abs pulled in, hold the water bottle in your right hand and with a curling motion, bring the bottle towards your shoulder. Repeat fifteen times and move to the other side.
2. Shadow boxing
If you have your own office or you can borrow one for a minute or two, channel your inner Rocky Balboa with some shadow boxing. If you have enough space, walk around the make-believe boxing ring. A minute or two of sparring can pack a powerful punch by getting your heart rate up.
3. Throw your hands in the air
You may see people “raising the roof” at sporting events, but doing it at your desk can give you a boost. You can use this move while standing or seated at your desk. For 30 seconds, pump both arms over your head. Take a break and repeat three to five times.
4. Leg extensions
While seated, begin by holding in your abdominal muscles and sitting tall. Extend your left leg until it is level with your hip. Hold in place for two seconds and lower your leg, being careful not to let your foot simply fall to the floor. Repeat 15 times and then move to the right side.
5. Lift yourself up
Place both hands on the arms of your chair and slowly lift your bottom off the chair. Lower yourself back down, but not all the way. Hold yourself just above the seat for a few seconds. Repeat 15 times for a good workout of your shoulders and chest.
6. Release some tension
According to WebMD, doing a bit of yoga can help relieve tension. Begin seated and facing forward. Turn your head to the left while turning your torso to the right. Keep this position for a few seconds, then repeat 15 times, alternating sides.
7. Desk Push-up
This fantastic office exercise will strengthen both your upper body and core. While keeping your body in a straight line using your core muscles, hold a push-up position with your elbows at a 90-degree angle. While holding this position, execute 10 knee-drives, followed by 5 push-ups. Repeat 3 to 4 reps.
8. Twist away your waistline
Begin by sitting at your desk, keeping your knees and hips forward. While holding a water bottle at chest level, twist to the right as far as you can without straining. You should feel your abdominal muscles contract. Twist back to the center. Repeat the entire exercise ten times
.
9. Dips minus the chips
While seated, place your hands on your chair and next to your hips. Place your hips in front of chair and lower your body until your elbows are bent at a 90 degree angle. Push yourself back up and repeat fifteen times. A stable chair is important, so be extremely careful if your chair has wheels.
10. Chair Squats
This simple office exercise can be one of the most effective body-strengthening movements. Begin by standing as tall as possible and relaxing your shoulders. Lift your toes up to the top of your shoes. This will center your feet and help ensure that you are performing the squat correctly. While keeping your back perfectly straight, lower your bum to within one inch from the seat of your chair. Perform a 10-second hold at the bottom of the rep. Remember to keep your knees well behind your toes to keep stress off the knee joint. Your bum should be the first muscles to lift your body back to the standing position
.
By taking just a few minutes each day, you can alleviate stress and make your body happy.
Here are some funny pictures to get you inspired!
Here are some good snack ideas for you!!
Calories
Healthy Snack Ideas
Less than 100
1 medium fresh fruit (e.g. banana, pear, apple or orange).
250 mL (1 cup) fresh/frozen/canned cantaloupe, berries (e.g. cherries, blueberries, strawberries, raspberries) or grapes.
1 large stalk of celery with ¼ cup low fat cottage cheese.
250 mL (1 cup) mixed green salad with 1 Tbsp low fat salad dressing.
125 mL (½ cup) low fat yogurt.
500 mL (2 cups) air-popped of low fat microwave popcorn.
3-4 arrowroot cookies, ginger snaps, or plain graham crackers.
Low salt pretzels (30 twists or 18 grams).
250 mL (1 cup) of mini carrots, cut up cucumbers, zucchinis, cherry tomatoes or other raw vegetables.
2 Tbsp of nuts such as unsalted peanuts, almonds, hazelnuts, cashews or walnuts.
Less than 200
1 slice of whole grain/whole wheat bread or flat bread (e.g. Pita, Naan, or Roti) with 1 Tbsp of hummus.
½ whole grain or whole wheat bagel with 1 Tbsp of peanut butter or nut butter.
250 mL (1 cup) fresh fruit low fat yogurt parfait. Layer vanilla yogurt with mandarin oranges or berries. Sprinkle with granola.
7 whole grain crackers or 2 melba toasts with 33 grams (1 oz) of low fat cottage cheese or light canned tuna.
250 mL (1 cup) fruit smoothie made with yogurt, soy or lowfat milk and a blend of your favourite fruits.
1 English muffin with 1 Tbsp of melted low fat cheese and apple slices.
250 mL (1 cup) of plain milk or chocolate milk (skim, 1% M.F. or 2% M.F.).
250 mL (1 cup) of unsweetened applesauce.
A bag of homemade trail mix (60 mL or ¼ cup of mini shredded wheat, 2 Tbsp of dried cranberries and 2 Tbsp of almonds or chopped walnuts).
1 small bran muffin.
Unsalted soy nuts 60 mL (¼ cup).
125 mL (½ cup) milk pudding.
“Never invest in anything you don’t believe in”
~Warren Buffet
1. Lift Your Crown
Problem: A jutting head or chin can throw your neck and spine out of alignment, which can cause strain.
Solution: Lengthen the spine and the back of your neck to bring your shoulders to the proper position; allow your spine to unfurl.
Benefit: Helps your body find its natural alignment.
2. Engage the Core
Problem: A weak core, which puts excess pressure on the disks between your vertebrae, causes compression in the spine that can result in disk degeneration over time.
Solution: Gently draw your navel in toward your spine to strengthen and stabilize your core muscles.
Benefit: Toned abdominals reduce pressure on your disks, safeguarding against back injury.
3. Stop Clenching
Problem: Overactive glutes work overtime — even when they don’t need to. “It’s often an unconscious attempt to stabilize the body,” FitzGordon says. Clenched buttocks push the thigh bones forward, constricting the hips and lower back.
Solution: Release the glutes as you walk. Let your hips drift back slightly, so they can sway.
Benefit: Reduced lower-back strain and reduced tension. Plus, you allow your abs to engage and stabilize the body (rather than rely on your glutes to do the work).
4. Shorten Your Stride
Problem: Overstriding, which causes your leg muscles to work too hard, forces the knee into hyperextension, which can degrade the joint over time.
Solution: Take smaller steps. “Walking should feel like gliding, not dragging,” FitzGordon says.
Benefit: Better alignment in the pelvis, spine, and rib cage; protects your knees; lets your skeleton support your body more efficiently. Focus your energy forward and keep hips, knees, and ankles in line by taking narrow, straight steps.
Read more at Wholeliving.com: Walking for Better Posture
Here is a great and yummy healthy snack! It’s quick and super easy to make!!
SPICED-UP HUMMUS
The ginger, cumin, and cilantro in this recipe are anti-inflammatory, and the chickpeas are full of fiber. Toasted whole-grain pita is great for scooping up hummus. Per serving: 187 calories; 13 grams fat; 14 grams carbs; 5 grams protein
Ingredients
Makes 3 cups
• 15 (1 can) ounces chickpeas, drained, reserving 1/4 cup of the liquid
• 1/4 cup tahini (sesame paste)
• 1/4 cup fresh lemon juice
• 3 tablespoons extra-virgin olive oil
• 1 garlic clove, crushed
• 1/4 teaspoon ground star anise (optional)
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cumin
• 1/4 cup cilantro leaves, finely chopped, plus whole leaves for garnish (optional)
• 1 plum tomato, peeled, seeded, and very finely chopped
• 2 scallions, very thinly sliced
• Coarse salt and ground pepper
Directions
1. In a food processor combine beans and reserved bean liquid, tahini, lemon juice, 1 tablespoon oil, garlic, star anise (if using), ginger, and cumin; puree until smooth.
2. Transfer to a serving bowl and stir in cilantro, tomato, and scallions; season with salt and pepper. Drizzle remaining 2 tablespoons oil over the top of the hummus. Before serving, garnish with cilantro leaves if desire
“You miss 100% of the shots you don’t take”
~Wayne Gretzky
Butternut Squash Ravioli and Spicy Tomato Sauce
I recently saw this beautiful looking pasta at Costco and Just had to buy it. I am not a huge squash fan but can definitely appreciate the benefits of it, so I thought I thought I’d give it a try!!
I love spicy tomato sauces, so that was my intention going in. I don’t have an exact recipe but here is somewhat of an idea. Then you can make it to your personal liking:)
1/2 can of organic tomato sauce
I clove garlic chopped
1/4 cup onion chopped
dash of salt and pepper
3 chopped hot chilli peppers
2 peppercorini peppers to top pasta
Try your own sauces and get creative!!
Alright followere, Today’s yoga is about strength!
Here are three of my favourite positions that help strengthen legs and core!
1. Warrior I
(KEEP HIPS TURNED IN)
Beginner Position:
Advanced Position:
3. Warrior III
Beginner Position:
Advanced Position:
Try to Hold all these poses for 30 seconds minimum.
Thanks again to Monica!!
Check out her classes:
12:00-1:00 Level 1 flow, Friday @ Terwilliger Rec Centre
9-10:15 am Level 1 flow, Saturday @ Terwilliger Rec Centre
11:00am Mixed levels flow, Saturday @ Divine Oasis (leduc)
More classes available starting September!
Here are five of the most beneficial poses in yoga that everybody can be doing!!
1. Downward Dog
Beginner Version:
Advanced Version:
2. Cobra
3.Lunge
Beginner Version:
Advanced Version:
4. Tree Stand
Beginner Version:
Advanced Version:
5. V-Sit
Beginner Version:
Intermediate Version:
Advanced Version:
Thanks to my Yoga Model/Instructor Monica! Stay turned tomorrow for more stength workouts:)
