Motivational Monday

The Only Bad Workout is the one that Didn't Happen.

Fitness Tip of the Week:

• Turn your cheat day around!  Don't be too upset, it takes 3,500 calories to gain a pound of body fat.  The one off day doesn't result in a significant weight gain.  It's what you do the day after that counts!  Whittle those extra calories away by boosting your exercise rather then eating less.

Breakfast Smoothie Recipe of the Week:

• Trail Mix
• 1 scoop chocolate protein powder
• 1 banana
• 1 teaspoon cinnamon
• 1 teaspoon honey
• 1/4 cup low-fat plain yogurt
• 1/4 cup nonfat milk
• 10 almonds
• 1 tablespoon raisins
• 3 ice cubes

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Black Bean and Corn Salad
• 1 1/2 cups frozen corn kernels
• 1 avocado - peeled and diced
• 1 red bell pepper, chopped
• 2 tomatoes, chopped
• 6 green onions, thinly sliced
• 1/2 cup chopped fresh cilantro (optional)

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Honey Garlic Chicken with Rosemary
• 3 tablespoons butter
• 1 1/2 tablespoons garlic powder
• 2 teaspoons rosemary
• 1/2 cup honey
• 6 skinless chicken thighs

Visit This Link to View the Full Recipe

Exercise of the Week:

Wall Sit (3 sets for 20 seconds):

Stretch of the Week:

Cat-Dog Stretch (15 second hold):

Fitness Friday

It's Never Too Late

Starting an exercise routine after suffering from a heart attack halves the risk of death within four years.

      Don't think your age is a good reason to put off exercise. There are studies showing the benefits of starting a regular exercise program regardless of age. Active bodies are healthier and happier bodies. You can help put off a potential health problem later in life, and if you have already suffered from an event, you can help stave off the chance of suffering another down the road. Going for a walk is a good place to start building a healthier you.

      Researchers from Sweden have found that beginning to exercise after having a heart attack has reduced the risk of death in the following years. They used 22,227 patients who suffered from a myocardial infarction and asked them to describe their activity level 6-10 weeks and 12 months after. They found the risk of death was up to 59% less likely in the few short following years in people who were categorized as constantly active, and remained physically active. The categories were based on how often the patients were active for 30 minutes or longer in the prior week. This study gives doctors a better look into recovery and it was said that exercising twice a week minimum should be added to the suggested lifestyle along with dietary changes and smoking cessation. The study doesn't tell us which exercises are best suited for a longer life, but it's a start on the path of healthy living.

Wellness Wednesday

Brain Health Affected by Extended Periods of Sitting

Many lifestyle diseases are linked to a sedentary lifestyle, but research now shows how it can affect our brains.

     People today seem to be more sedentary than in the past. Transportation is easier than ever, many people work in front of a computer all day, and after a long day in the office many enjoy heading home to sit on the sofa and catch up on their favorite Netflix show. Many of us know the health effects associated with a sedentary lifestyle, such as heart disease and diabetes, but are you aware that your brain is also suffering, or rather shrinking. This new study might be the push you need to get up and take a walk around the office every once in a while, or find a new after work hobby to keep active, helping not only our bodies, but also our brain.

     Researchers from UCLA asked 35 people ages 45-75 about their activity levels and an average amount of time they spend sitting. They then performed an MRI scan and looked at the medial temporal lobe (MTL), and have found links between being sedentary, and a thinner MTL. MTL can be a precursor to dementia and cognitive decline in an older population. This information could be used to encourage people who are at risk for these disorders to get up more often and avoid staying sedentary for long periods of time. It was also found that high intensity workouts don't necessarily cancel out long periods of inactivity.  The study notes this is not mean sitting is a cause for this particular section being thinner, but for now is only an association. 

Motivational Monday

"There will be obstacles.

There will be doubters.

There will be mistakes.

But with hard work,

there are no limits."

-Michael Phelps

Fitness Tip of the Week:

• Circuit style training increases your metabolism which helps in weight loss.  When getting your heart rate up and working every muscle group you can create a lean physique!

Breakfast Recipe of the Week:

• Zucchini Noodle Breakfast Bowl:
• 2 small zucchini or 1 large zucchini
• ½ avocado
• ¼ cup olive oil
• 2 tbsp water
• 1-2 garlic cloves*
• 2 sweet potatoes
• 2 eggs
• 2 tbsp green onion for garnish
• Salt and pepper to taste

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Sriracha Lime Chicken Chopped Salad:
• Sriracha Lime Chicken:
• 2 Organic chicken breasts
• 3 tablespoons sriraha
• 1 lime, juiced
• 1/4 teaspoon fine sea salt
• 1/4 teaspoon freshly ground pepper
• Salad:
• 4 cups lettuce, chopped
• 8 pineapple slices
• 1 cup organic grape tomatoes
• 1/3 cup red onion
• 1 avocado, cubed
• Lime Vinaigrette:
• 1/3 cup light olive oil
• 1/4 cup apple cider vinegar
• 2 limes, juiced
• 2 tsp raw honey
• Dash fine sea salt

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• 20 Minute Honey Garlic Shrimp
• 1/3 cup honey
• 1/4 cup soy sauce
• 1 tablespoon minced garlic
• Optional: 1 teaspoon minced fresh ginger
• 1 Ib. medium uncooked shrimp, peeled and deveined
• 2 teaspoons olive oil
• Optional: chopped green onion for garnish

Visit This Link to View the Full Recipe                   

Exercise of the Week:

Tricep Extension (3 sets for 12 reps):

Stretch of the Week:

Childs Pose (15-30 second hold):

Fitness Friday

Fitness Friday

Don't let your vacation disrupt all of your hard work. It is possible to include a fitness routine during your travels this summer to help keep you on track.

     As the summer months approach you may be looking at your calendar waiting for the start of your vacation, and all the fun you're going to have with your family. I bet the last thing on your mind is how you can fit in a workout while you're on the road, but it might be easier than you think to have fun explore your surroundings and burn some calories.

     A New York Times article gives us some ideas, so we can stay on the right track for our health. One suggestion is creating a walking tour. Map out the location you plan on visiting, find some attractions that interest you and find a path to walk to them. You can get a feel for your destination, see some great sights, and inadvertently get a workout in. Walking not your thing? Try renting a bike and riding along the shore, or travel to a nearby trail and go for a hike. You'll be rewarded with sights and sounds of nature, and have an excuse to get out of your rental unit. Finally you can always look up body weight exercises/ workouts and do a quick circuit before you start your day, a great way to jump start your metabolism. Don't let summer travels get in the way of your goals, you can do it!

Wellness Wednesday

Are you a Night Owl?

Night Owls risk dying sooner than their Early Bird counterparts. 

     Most people find out early in life weather they prefer to stay up late at night or rise early in the morning. There are many reasons you may be a night owl from your internal clock not matching the external one, to late night meals and alone time. Those that do like being up late at night should consider finding a job that suits their schedule and preferences, as studies show the health risks for those who are forced to get up early.

     In a UK biobank study, it was found that over a period of 6.5 years, night owls suffered a 10% greater mortality risk than early birds. The study asked 433,268 participants to describe their attitude towards mornings as, "definite morning, moderate morning, moderate evening, or definite evening person" and followed them for the next 6.5 years. The study accounted for expected health problems and the result was the same. It was suggested that changes in society could make a difference in the health of night owls, and that you may be able to change your feelings about mornings. Being exposed to light in the morning hours and avoiding certain lights (such as cell phones and electronics) in the  evenings as well as going to bed at a decent hour could make mornings a little less dreadful. What do you think? Are you a night owl, or an early bird? 

Motivational Monday

"A creative man is motivated by the desire to achieve, not by the desire to beat others"

-Ayn Rand

Fitness Tip of the Week:

• Make sure to switch up exercises!  Our bodies adapt to movements fairly quickly which causes exercises to become easier.  Your body is no longer being challenged to the same degree as your beginning workouts so it is important to incorporporate different elements of fitness into your training regimen like cardio, strength, endurance, balance and flexibility.

Breakfast Recipe of the Week:

• Apple Spice Waffles Recipe
• 2 cups biscuit/baking mix
• 2 teaspoons ground cinnamon
• 1 teaspoon ground nutmeg
• 2 eggs
• 1-1/2 cups milk
• 6 tablespoons butter, melted
• 1 cup chopped peeled apple

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Avocado and Lime Bean Bowl
• 1/4 avocado
  Pinch of cumin
  Pinch of coarse salt
  1 tsp. sunflower seeds
  1 tsp. lime juice
  2 bell pepper sides from Big-Batch Roasted Veggies
  1/2 c. Citrus and Mint Berries
  1/2 c. Breakfast Beans

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Pork Marsala
• 1/3 cup all-purpose flour
• 1/4 teaspoon salt
• 1/4 teaspoon garlic salt
• 3/4 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1 pound boneless pork loin chops, pounded thin
• 3 tablespoons butter
• 1/4 cup olive oil
• 2 cups sliced fresh mushrooms
• 1 teaspoon minced garlic
• 1 cup Marsala wine

Visit This Link to View the Full Recipe

Exercise of the Week:

Front Raises (3 sets for 12 reps):

Stretch of the Week:

Butterfly Pose (30 second hold):

Fitness Friday

Serious Liver Disease Found in Children as Young as 8 Years Old

Children with a bigger waist circumference at 3 are showing markers for nonalcoholic fatty liver disease.

     People in today's society are having a seemingly harder and harder time maintaining a healthy body weight. With ease of access to screens, more and more children are following suit at younger ages. There are now studies that show greater health risks, than the more commonly known forms such as type 2 diabetes.

     The Journal of Pediatrics has published a study showing children who have a higher accumulation of belly fat at age three who continued on this trend showed elevated levels of ALT, an enzyme marker for liver damage at age 8. This puts them at a greater risk of developing cirrhosis of the liver, or even liver cancer later in life. This study aims to urge people to make healthier life choices for themselves and their children, and the earlier you start the better your chances of avoiding these lifestyle diseases.

Wellness Wednesday

Could Food Packaging be Effecting Your Health?

Packing could be leaching nano-particles into the foods we eat.

     There has been a lot of talk lately about our gut health. Gut health involves the natural "good bacteria" in our gut and how it interacts with the food we eat. When we have a healthy gut out bodies are more able to fight off infection, and absorb nutrients that our bodies need to function and thrive. But what happens to those mechanisms when exposed to harmful nano-particles often found in the packaging our food comes in.

     A study out of Binghamton University shows our food packaging could be affecting the cells in our small intestine, responsible for the absorption of nutrients. The affects of Zinc Oxide in amounts comparable to those that would be found in our food packaging have been shown to spark an inflammation response and decrease the surface area of micro-villi. These results have only been found in a lab setting and long term health effects are not known at this time. Scientists are now studying the effects in animals to see how it compares with their initial research results and if those results can be found in humans as well.

Motivational Monday

Motivation is what gets you started.  Habit is what keeps you going.

-Jim Ryun

Fitness Tip of the Week:

• When you get your exercise in first thing, you are less likely to skip your workout.  You may become tired during the day or busy, which makes you more prone to lossing your motivation!

Breakfast Recipe of the Week:

• Green Eggs and Ham
• 2 Eggs
• 2 tbsp. milk, salt and pepper
• 1 tsp. butter
• 2 tbsp. tomatillo salsa, warmed
• 2 tbsp. chopped ham

Visit This Link to View the Full Recipe

Lunch Recipe of the Week:

• Turkey BLT Wrap
• 1 8-inch whole-wheat flour tortilla, room temperature
• 1 tablespoon mayonnaise
• 1 large piece green leaf lettuce
• 2 ounces low- or reduced-sodium deli turkey
• 4 slices plum tomato
• 1 strip cooked bacon

Visit This Link to View the Full Recipe

Dinner Recipe of the Week:

• Skillet Chicken with Brussels Sprouts and Apples
• 1 1/2 1b. boneless, skinless chicken thigh
• 2 tsp. chopped fresh thyme
•  Kosher salt and black pepper
• 1 tbsp. canola oil
• 1 (12-oz) package shredded Brussels sprouts
• 1 sliced apple
• 1/2 sliced red onion
• 1 Chopped garlic clove
• 2 tbsp. white balsamic vinegar
• 2 tsp. brown sugar
• 1/3 c. chopped toasted pecans

Visit This Link to View the Full Recipe

Exercise of the Week:

Arnold Press (3 sets for 10 reps):

Stretch of the Week:

Thoracic-Extension Stretch (15-30 second hold):

Fitness Friday

Exercise is Not Only for Your Physical Well being

Exercise has been directly linked to depression, and stopping exercise can increase depression symptoms.

     Many people have found exercise to be a good form of therapy to keep their symptoms of depression and mood under control. We have heard that exercise releases endorphins that make us feel good and can alter our mood for hours afterward. But there is limited research as to what happens when we stop exercising regularly, and how quickly those symptoms can return.

     A student from the University of Adelaide's Discipline of Psychiatry has investigated the results of stopping exercise in 152 adults. Exercise was measured in conjunction with public health guidelines of at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity a week. Those in the study reported their depression symptoms returning as soon as 1-2 weeks after ceasing exercise. It should be noted that this study was conducted with a small group of people and may not be representative of the population, but for now it may be a good look at potential side effects to stopping exercise and how it effects your mental health.