Monday, July 30, 2018

Motivational Monday

"Good, better, best.
Never let it rest.
'Til your good is better and your better is best. "
- St. Jerome
Image result for work out picture
Link
Fitness Tip of the Week:
  • Smoothies are best eaten 30 to 60 minutes after a workout to help restore energy stores and repair muscle damage.  Try to aim for more greens in your smoothie than fruits.  Fruits contain a moderate to large amount of sugar depending on which fruit you are using.  Smoothies are an easy way to digest and offer a large amount of protein to rebuild the muscles and offer enough carbs to restore the glycogen you burn from your workout!
Smoothie Recipe of the Week:
  • Mango-Go-Go
    • 2 cups spinach
    • 1 cup frozen mango
    • 1/2 cup baby carrots
    • 1/2 cup coconut water
    • 1/4 cup orange juice
    • 2 satsuma or mandarin oranges, peeled
    • 1/2 cup plain yogurt
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:
  • Tune-Artichoke Salad
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:
  • Braised Balsamic Chicken
    • 6 skinless, boneless chicken breast halves
    • 1 teaspoon garlic salt
    • Ground black pepper to taste
    • 2 tablespoons olive oil
    • 1 onion, thinly sliced
    • 1 (14.5 ounce) can diced tomatoes
    • 1/2 cup balsamic vinegar
    • 1 teaspoon dried basil
    • 1 teaspoon dried oregano
    • 1 teaspoon dried rosemary
    • 1/2 teaspoon dried thyme
Visit This Link to View the Full Recipe 
               

Exercise of the Week:
Burpees (3 sets of 10 reps):
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Stretch of the Week:

Eye of the needle pose(15-30 second hold):
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Friday, July 27, 2018

Fitness Friday

Lower Stress by Being Mindful
Taking a break and going for a walk can help lower stress and anxiety levels, this effect is increased when you are mindful of your surroundings.

     Taking a walk can sometimes help you work through a problem, but what if when you took a walk you tried to forget your problems. Taking your mind off of your day or task can bring you back with a new outlook and a more relaxed approach. So if you're looking for a mid day pick me up look no further than a quick walk around your building or in another change of scenery taking in what is around you instead of focusing on tasks or other forms of stress.
Person, Woman, Man, Couple, Together

     Researchers from Penn state followed 158 students for two weeks via an app called Paco. The app prompted the participants to answer questions about where they were, how high they rated their stress levels, and if they were moving or not. They found when people were more active and mindful, their stress levels and anxiety were much lower than when they were sedentary. To get a more accurate representation to how the general population responds to mindfulness a study needs to include different age groups and environments to see if they get the same benefits. I hope more research can be done to help people be more relaxed throughout the day.

Wednesday, July 25, 2018

Wellness Wednesday

Women Experience Artery Flexibility While on a Low-Carb Diet
Studies show that in as little as 4 weeks you can improve your artery flexibility.

     There used to be a commercial on TV that showed a woman and a man making changes to their diet and sharing their results. They cut out sodas and the man lost a ton of weight while the woman only lost a few pounds, then they started to add exercise with him losing more weight. Finally, they cut out carbs and surprise had the same results. That experience can be super frustrating, but the good news about starting a low-carb diet, even if men typically experience more weight-loss is women tend to experience more artery flexibility.
Zucchini, Noodle, Noodles, Zoodle
     Think of your arteries as a rubber hose, if you pour water through it the hose bends and twists slowing the progress of the water down compared to pouring water through a plastic pipe. Believe it or not, we want flexible, pliable, and resilient arteries to slowly expand as blood makes its way through the body. As we age our arteries stiffen, this occurrence is increased by obesity and metabolic syndrome. A study out of the University of Missouri followed 20 middle age men and women and for two weeks fed them a low carb diet then offered them a meal plan for the following two weeks for them to adhere to. They found that while men lost 6.3 percent of their body fat compared to 4.4 percent by women, that women had reduced their blood flow by 1 meter per second. While this study is small and maybe won't give us women quite the weight loss we desire, this small change in diet can help our health in other ways, and in such a short amount of time. 

Monday, July 23, 2018

Motivational Monday

"Don't let the fear of losing be greater than the excitement of winning "
- Robert Kiyosaki
Fitness people exercising with battle ropes at gym. Woman and man couple training together doing battling rope workout working out arms and cardio for cross fit exercises.
Link
Fitness Tip of the Week:
  • Understand the basics of building muscle.  First you need to increase your protein and caloric intake so your body has enough building blocks to grow.  Once in the gym, focus on your form.  Most people on average should lift weights four times per week.  Rest is very important because this is when your muscle tissue is growing, not during your workout!
Smoothie Recipe of the Week:
  • Orange Dream Creamsicle
    • 1 navel orange, peeled
    • 1/4 cup fat-free half-and-half or fat-free yogurt
    • 2 tablespoons frozen orange juice concentrate
    • 1/4 teaspoon vanilla extract 
    • 4 ice cubes
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:
  • Tahini--Lemon Quinoa with Asparagus Ribbons
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:
  • Asparagus & Salmon Spring Rolls
    • 24 thick or 36 thin asparagus spears(around 2 pounds)
    • 2 3-to-4 ounce packages smoked wild salmon
    • 12 8-inch rice-paper wrappers
    • 1 ripe avocado, cut into 24 slices
    • 1 cup shredded carrot
    • 1/2 cup chopped fresh basil
    • 1/2 cup chopped fresh mint
    • Dipping Sauce:
    • 1/3 cup reduced-sodium soy sauce
    • 2 tablespoons orange juice
    • 2 tablespoons lemon juice
    • 2 tablespoons mirin
    • 1/4 teaspoon crushed red pepper, or more to taste
Visit This Link to View the Full Recipe   
               

Exercise of the Week:
Alternate Heel Touches (30 seconds back & forth):
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Stretch of the Week:

 Iliotibial Band Stretch(15-30 second hold):
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Friday, July 20, 2018

Fitness Friday

New Understanding of Heart Function at High Altitude
Researchers have found reasons why high altitude reduces the amount of blood pumped throughout the body.

     If you live at sea level and you've ever traveled to the mountains you know all to well how altitude can affect your ability to breathe and exercise. What you normally might not have difficulty doing at home, when traveling can seem extremely difficult. Scientists have known for a long time that the amount of blood your heart pumps throughout the body is reduced but haven't known exactly why, until now.
Utah Mountain Sky Nature Golden Hour Sunse

     New research published in The Journal of Physiology has found a reason as to why blood flow is reduced when at high altitude. They found that the altitude causes the blood pressure in the lungs to increase, that combined with the lack of oxygen present in the air the volume of blood pumped is reduced. This information is important in our understanding of how the body adapts to altitude changes and it's relation to exercise performance. In this study they tested people at a private research facility in California using echocardiography to look at the vascular system which is a non-invasive method. The sample size of this study was also very small, but it brings us closer to understanding our bodies and how to have them functioning at peak performance no matter what the circumstance.


Wednesday, July 18, 2018

Wellness Wednesday

Help Reduce the Effects of Osteoporosis by Changing Your Diet
Following a Mediterranean diet could help reduce bone loss in people with Osteoporosis.

     Being diagnosed with Osteoporosis is a scary phenomenon experienced by 44 million people in the US alone. It mainly affects people 50 years old and over, and women are more likely to be diagnosed than men. Researchers have found a link between a Mediterranean diet and a reduction in bone loss in those diagnosed with Osteoporosis. This diet is rich in fruits, vegetables, nuts, unrefined cereals, olive oil, and fish, if you or someone you know has been diagnosed this might be an option to make their quality of life better.
Dakos, Tomato, Olives, Olive Oil, Branch

     Researchers from the University of East Anglia have decided to look into the impact of a Mediterranean diet on bone health in older adults. They followed over 1000 people for 12 months half of which followed a Mediterranean diet and a control group which did not. They did a bone density screening at the beginning of the 12 month period and at the end. They found following this diet didn't seem to have an effect on people with normal bone density levels but those with osteoporosis they found an increase in bone density particularly in the femoral neck at the hips. Bone loss in this particular area is responsible for many hip fractures in older people. There are still more studies to be done and hopes to have them on a longer basis are desired, but there are no negative effects found by changing the diet, in fact there are many other health benefits from adopting this diet, it might be worth a shot.

https://www.iofbonehealth.org/facts-statistics
University of East Anglia. "How a Mediterranean diet could reduce bone loss in osteoporosis." ScienceDaily. ScienceDaily, 11 July 2018. <www.sciencedaily.com/releases/2018/07/180711093133.htm>.

Monday, July 16, 2018

Motiational Monday

"Well done is better than well said. "

- Benjamin Franklin
bright, close-up, colorLink
Fitness Tip of the Week:
  • Make a lifestyle change to your eating habits.  You should not completely deprive yourself from foods.  Don't DIET, try and EDIT your foods!
Smoothie Recipe of the Week:
  • Cherry-Berry Oatmeal Smoothie
    • 1/2 cup water
    • 1/3 cup quick cooking rolled oats
    • 1/2 cup light almond milk or fat-free milk
    • 3/4 cup fresh or frozen unsweetened strawberries, partially thawed
    • 1/2 cup fresh or frozen unsweetened pitted dark sweet cherries, partially thawed
    • 1 to 2 tablespoons almond butter
    • 1 tablespoon honey
    • 1/2 cup small ice cubes
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:
  • California Chicken, Veggie, Avocado and Rice Bowl
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:
  • Fish Tacos
    • 1 cup all-purpose flour
    • 2 tablespoons cornstarch
    • 1 teaspoon baking powder
    • 1/2 teaspoon salt
    • 1 egg
    • 1 cup beer
    • 1/2 cup plain yogurt
    • 1/2 cup maynnaise
    • 1 lime, juiced
    • 1 jalapeno pepper, minced
    • 1/2 teaspoon minced capers
    • 1/2 teaspoon dried oregano
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon dried dill weed
    • 1 teaspoon ground cayenne pepper
    • 1 quart oil for frying
    • 1 pound cod fillet, cut into 2 or 3 ounce portions
    • 1 (12 ounce) package corn tortillas
    • 1/2 medium head cabbage, finely shredded 

Visit This Link to View the Full Recipe                   

Exercise of the Week:
Alternating Curtsy Lunge (3 sets of 10 reps):
Image result for erating curtsy lunge

Stretch of the Week:

Spinal Twist (15-30 second hold):
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Friday, July 13, 2018

Fitness Friday

Are You Over training?
It is possible to train too much or too often to receive maximum benefits for your efforts.

     Sometimes when we have a fitness goal we allow ourselves to get carried away. We fit strenuous exercise in wherever we can often to the point of exhaustion. If that wasn't hard enough we then fail to allow our bodies time to recover. If your training performance is becoming diminished you might be suffering from over training, this condition alters the firing of the body's sympathetic nerve fibers. Fitness is important for a healthy lifestyle and necessary to achieve athletic goals, but when does it become too much?
Workout, Racing Bike, Bicycle, Bike

     A study out of the University of Guelph set out to test the theory that "train to the point of complete exhaustion, so that when you rest and recover, you will be able to preform at a higher level". They examined the effects of training on the body's nervous system response, and found a high rate of firing in the muscles nerve fibers. They found this to be a temporary jump as a result of training to exhaustion as the rates don't often change day by day, and the results for athletes who trained at regular intervals fared much better with more consistent results. The conclusion is that when you over train your body, you don't receive all the benefits of a regular exercise program, proving consistency is best.
     


Wednesday, July 11, 2018

Wellness Wednesday

Is Being Barefoot Better for Children?
Better balance and jumping ability found in children who were barefoot more often.

     After having a baby there are certain essential items you must buy to prepare for caring for an infant. Diapers, bottles, and pacifiers are just a few items parents pick up for their new born, and as the child ages so do their needs, before you know it you're buying highchairs, and often, when the child begins to walk, shoes. It's interesting to see children so young wearing big bulky shoes, especially when most children fight having to wear them. A new study suggests that having your child be mostly barefoot through childhood could improve their physical performance, especially in the category of jumping and balance.
Children, Splash, Asia, Sunset, Thailand
     A study published in Frontiers in Pediatrics followed 810 primary and secondary school children from 22 different schools in South Africa and Germany. They had the children perform a variety of physical tests including balance, standing long jump, and 20 m sprint. They found the children who were normally found barefoot performed much better in the balance and long jump category, but the children who often wore athletic shoes performed better in the sprint. There needs to be more research into why this is the case, one reason may be the surfaces the children were asked to perform the tasks on. These results enforced the hypothesis that adolescent children would benefit from being barefoot more often especially in the 6-10 year old range, where the difference in score was significantly higher. There still needs to be more studies and the studies should use a more uniformed approach to testing their participants.

Monday, July 9, 2018

Motivational Monday

"I didn't get there by wishing for it or hoping for it, but by working for it. "
- Estee Lauder
Image result for work out picturesLink
Fitness Tip of the Week:
  • Find a fitness buddy!  One that will help you stay motivated and inspire you to do your best..not discourage.  Are they supportive of your goals?  Find someone you will be able to push harder and will motivate you in return.
Smoothie Recipe of the Week:
  • Almond Butter & Jam Smoothie
    • 1 1/2 cups (12oz.) Original Almond Breeze Almond Milk
    • 1/4 cup blue diamond homestyle crunchy almond butter
    • 2 tablespoons strawberry jam
    • 1 ripe banana peeled
    • 2 ice cubes
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:
  • Tex-Mex Quinoa Salad
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:

  • Macaroni Salad with Creamy Avocado Dressing
    • 8 ounces whole-wheat elbow macaroni (about 2 cups)
    • 1 cup chopped red bell pepper
    • 1/2 cup thinly sliced celery
    • 2 scallions, chopped
    • 2 tablespoons chopped fresh parsley or cilantro
    • 1 ripe medium avocado
    • 1/4 cup mayonnaise
    • 2 tablespoons rice vinegar
    • 3/4 teaspoon salt
    • 1/2 teaspoon dried minced garlic
    • 1/4 teaspoon ground pepper

Visit This Link to View the Full Recipe                   

Exercise of the Week:
Mountain Climbers (3 sets of 30 seconds):
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Stretch of the Week:

Pectoralis Stretch (15-30 second hold):
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Wednesday, July 4, 2018

Wellness Wednesday

Diet Shown to be as Effective as Prescription Drugs in Lowering Blood Pressure
People with high blood pressure were able to make a drastic change without the use of prescription drugs by combining the benefits of low sodium and the DASH diet.

     The reality when watching TV today is the surplus of prescription drug commercials which inevitably end with a long list of side effects. Some of the potential side effects sound way worse than whatever they are claiming to help. While there isn't always another option in the case of high blood pressure there is. Diet, it almost sounds too simple right? Well studies show changes in diet can be as effective in lowering blood pressure as prescription medications without all the awful side effects. 
Salt Nature Eat Food Spice Salt Salt Salt

    Researchers from John Hopkins University conducted a study consisting of a low sodium and healthy eating diet also known as the DASH diet. The DASH diet focuses on eating lots of healthy fruits and vegetables, is low in fat and sugar, and promotes poultry, fish, seeds, and nuts. Although these diets have been shown to lower HBP in the past this study focused on the combination of both diets in those with lower levels of HBP. Researchers followed 412 people with blood pressure ranging from 120-159 and 80-95. for 12 weeks. Participants were given 50, 100, or 150 mmol/day of sodium. They were further separated into 4 groups based on blood pressure readings 120-129, 130-139, 140-149, and 150+. Those in the 150+ category with a sodium intake of 50mmol/day saw the greatest change in their blood pressure over the 12 week period. This study gives hope to people who don't want to be on medication, HBP can be managed just by changing your diet.

Monday, July 2, 2018

Motivational Monday

" Develop success from failures.  Discouragement and failure are two of the surest stepping stones to success "
- Dale Carnegie
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Fitness Tip of the Week:
  • Eating smaller portions is key.  To help, eat slower by putting your fork down after every bite.  It sounds simple, but we tend to indulge before our stomachs can figure out that we're full.
Smoothie Recipe of the Week:
  • Wake Up Call
    • 50g mango
    • 50g strawberries
    • 1/4 teaspoon grated ginger
    • Squeeze of lime juice
    • 200ml almond milk
    • Handful ice cubes
Visit This Link to View the Full Recipe


Lunch Recipe of the Week:
  • Apple Curry Turkey Pita
Visit This Link to View the Full Recipe


Dinner Recipe of the Week:
  • Grilled Fish Tacos with Chipotle-Lime Dressing
Visit This Link to View the Full Recipe                   

Exercise of the Week:
High Knees (3 sets of 30 seconds):
Image result for high knees

Stretch of the Week:

Side Lunge (15-30 second hold):
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