Making the best new years resolutions

From Psychology Today! Making Good New Year's Resolutions for 2012 For better health and happiness, make inspiring new year's resolutions Published on December 31, 2011 by Jenna Baddeley Among the top new years resolutions are resolutions about weight loss, exercise, smoking cessation, and debt reduction. After six months, only about half of resolution-makers are still on track to meet their goals. Is it really any wonder why? These resolutions often entail denying oneself immediate pleasures (like that yummy chocolate cake, or that cigarette, or spending money to get that thing you really want) to achieve longer-term wellbeing (like being slimmer, avoiding cancer, or saving money). There are smart ways to achieve these kinds of goals, including breaking the goals down into clear, concrete, and manageable steps and rewarding yourself for good progress. Those strategies, while useful and important, are not the subject of this post. If you are looking at your list of new year's resolutions and noticing that they look like a list of chores, things you "should" do but do not particularly want to do, then here is a suggestion. Counterbalance all of these resolutions with a resolution that inspires you. Something you just want to do. Something that helps you fulfill a childhood (or adulthood) dream. Something that just makes you happy to be alive for another year. At least as much as denying yourself pleasures, doing things that make life joyous and meaningful will promote your health and wellbeing in the long term - and in the short term too.

12 Days of Christmas Workout!

You know that I wouldn’t DARE leave you guys without a FUN Christmas workout! Everyone knows the 12 Days of Christmas song right? What better way to honor this classic jingle than with a little sweat & FUN!

1. 30 second plank

2. Push-ups

3. Supermans

4. Brigdes

5. Sit-ups

6. Jumping Jacks

7. Tricep Chair Dips

8. Calf raises

9. Burpies

10. Lunges (10 per side)

11. Mountain Climbers

12. Squat Jumps

Doing Good Makes You Feel Good!- Dec 10

http://www.livescience.com/4443-study-good-feel-good.html This is perfect for the holiday season!

Fig, Applesauce, and Allmond Bread- Dec 10

Nutritional Information Amount per serving

Calories: 185 Fat: 5.9g Saturated fat: 0.9g Monounsaturated fat: 3.1g Polyunsaturated fat: 1.5g Protein: 3.8g Carbohydrate: 30.9g Fiber: 2.5g Cholesterol: 14mg Iron: 1.2mg Sodium: 140mg Calcium: 58mg

Streusel:

2 1/2 tablespoons brown sugar

2 tablespoons all-purpose flour

1 1/2 tablespoons coarsely chopped almonds

1 tablespoon chilled butter, cut into small pieces

1/8 teaspoon ground cinnamon

Bread:

1 cup dried figs

1/2 cup boiling water

Cooking spray

1 tablespoon all-purpose flour

2 large egg whites

1 large egg

3/4 cup applesauce

1/3 cup plain fat-free yogurt

1/4 cup canola oil

1/2 teaspoon almond extract

3/4 cup granulated sugar

6.75 ounces all-purpose flour (about 1 1/2 cups)

2.5 ounces whole-wheat flour (about 1/2 cup)

1/3 cup chopped almonds, toasted

1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon baking soda

Preparation 1. Preheat oven to 350°. 2. To prepare streusel, combine first 5 ingredients in a small bowl, stirring with a fork until crumbly; set aside. 3. To prepare bread, combine figs and 1/2 cup boiling water in a small bowl; let stand 30 minutes. Coat 2 (8-inch) loaf pans with cooking spray; dust with 1 tablespoon flour. 4. Place egg whites and egg in a medium bowl; stir well with a whisk. Add applesauce, yogurt, oil, and almond extract; stir well. Add sugar; stir well. 5. Weigh or lightly spoon 6.75 ounces all-purpose flour and 2.5 ounces whole-wheat flour into dry measuring cups; level with a knife. Combine flours and remaining ingredients in a large bowl, stirring with a whisk. Drain figs, and coarsely chop. Add figs and applesauce mixture to flour mixture, stirring until just combined. Divide batter between prepared pans. Sprinkle streusel over batter. Bake at 350° for 55 minutes or until a wooden pick inserted in center comes out clean. Cool in pans for 15 minutes on a wire rack; remove from pans. Cool completely on wire rack.

Workouts Already Planned!- Dec 10

It is already planned for you!

Morning Workout- Dec. 3

This one was shared with me by the lovely Brittany McWilliams!

Healty Holiday Cookies!- Dec 3

Is it humanly possible to have a healthy cookie? I think so!

3 large, ripe bananas, well mashed (about 1 1/2 cups)

1 teaspoon vanilla extract

1/4 cup coconut oil, barely warm - so it isn't solid (or alternately, olive oil)

2 cups rolled oats

2/3 cup almond meal

1/3 cup coconut, finely shredded & unsweetened

1/2 teaspoon cinnamon

1/2 teaspoon fine grain sea salt

1 teaspoon baking powder

6 - 7 ounces chocolate chips or dark chocolate bar chopped

Preheat oven to 350 degrees, racks in the top third.

In a large bowl combine the bananas, vanilla extract, and coconut oil. Set aside. In another bowl whisk together the oats, almond meal, shredded coconut, cinnamon, salt, and baking powder. Add the dry ingredients to the wet ingredients and stir until combined. Fold in the chocolate chunks/chips.The dough is a bit looser than a standard cookie dough, don't worry about it. Drop dollops of the dough, each about 2 teaspoons in size, an inch apart, onto a parchment lined baking sheet. Bake for 12 - 14 minutes. I baked these as long as possible without burning the bottoms and they were perfect - just shy of 15 minutes seems to be about right in my oven.

Happy people do life differently- Dec. 3

What could number 13 be?

Emergency Complement

Ever need an emergency pick me up? I do! http://www.emergencycompliment.com/ can help you out! Just click and it will put you in a better mood!

Turkey Burner Workout- Nov. 28

Ready to stop eating so much turkey and burn it off?

Here is the Turkey Burner Workout. It is five simple exercises. It doesn't use any equipment, and it can be done anywhere, even in a classroom! The quicker you move and the more times you repeat the circuit, the higher your calorie burn will be.

50 Jumping Jacks

40 Deep Squats

30 Burpees

20 push-ups

10 bicycle crunches

If you're more of a beginner, simply get through the circuit at your own pace, resting as needed. Repeat it one more time if you feel up to it. If you're an intermediate exerciser, push through three continuous sets of the circuit with little to no rest. For advanced exercisers, set a timer for your desired workout length—such as 10, 15 or 20 minutes (recommended)—and then repeat the circuit as many times as possible (aka AMRAP) for time. But make sure to never sacrifice form for speed. Safety first...which reminds me: All exercisers should warm up for 3-5 minutes before you start, and stretch when they're done.

Pumpkin Smoothie- Nov. 27

I am a sucker for holiday flavored drinks, pumpkin spice latte, of course. This is a healthier alternative. In a blender, combine 1/2 cup ice, 1/2 cup vanilla nonfat yogurt, 1 tsp. honey, 1/4 tsp. pumpkin pie spice and 1/4 cup pumpkin puree (add half a banana if you’d like). Puree until icy and smooth. Tastes like pie. (101 calories, 0 g fat) Make sure you get pumpkin puree not pie filler!

Thanksgiving!- Nov. 19th

That traditional Thanksgiving refrain, "Hooray for the pumpkin pie!" needn't be the doom to your healthy lifestyle efforts. In fact, why not use Thanksgiving to kick off a season-long flurry of healthy activities? Here's a kick-start!

1. Take a hike! Go for a run/jog/walk! After your Thanksgiving feast, put away your comfy bunny slippers and strap on your hiking boots. While family and friends are gathered around, enjoy a group outing to a nearby park.

2. Grab your bike and get peddling. Up the street, across town, around the block - it doesn't matter where you go as long as you're moving. Don't forget your helmet!

3. Can't burn leaves? Pick up that leaf rake, anyway, and burn nearly 300 calories away in an hour of moderate raking. Make big piles for the kids to jump in - then rake them up again for an even bigger calorie burn.

4. Don't let a little snow stand between you and a healthy Thanksgiving holiday. Cross-country skiing is a great, healthful activity on a snowy Thanksgiving weekend. Call around to local nature centers and county parks. Many offer moonlight specials with lighted cross-country ski trails.

5. Ask everyone at your Thanksgiving bash to bring one healthy item to pass. Skip the fried foods and gooey desserts, and concentrate on healthier baking and broiling. Put away the alcohol and high-sugar soft drinks and offer ginger-mint tea and natural fruit juices instead. (this is the hardest for me!Especially since the dish i make for Thanksgiving is Cranberry Cosmo dressing)

6. Take a family swim at the local indoor aquatic center. If that's not handy, rent a room at a local hotel that offers an indoor swimming pool. Play "Marco Polo" in the pool with the kids. Spent a few minutes in the hot tub or sauna, and you'll sleep like a baby Thanksgiving night.

7. Make some new family memories, chopping wood together for the night's fire, or trekking across a tree farm to pick out and bring down the perfect holiday conifer.

8. Give thanks this Thanksgiving - scientists believe the body can't feel stress simultaneously with rushes of gratitude. So count your blessings in a big way this Thanksgiving. It may be the healthiest activity you enjoy all year long!

Pre- Winter pick me up! - Nov. 12

Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.

1. Exercise

2. Healthy Diet

3. Get Some Sun

4. Act on your resolutions

5. Avoid Binge Drinking

6. Treat yourself to Something Nice

Encouragement for Working Out in the Cold

It's freezing cold outside, it’s dark when you get home, and you're still recovering from those extra holiday calories you put away over the last couple weeks. That’s a pretty good excuse to sit inside by the fire, snuggle up with a mug of hot chocolate, and watch the boob tube, right?

Wrong! While it's tempting to turn into a couch potato in winter (30 percent of people don’t exercise at all during the winter months), it's also a good time to take a deep breath, wrap up in warm clothes, summon your adventurous spirit, and get out into that crisp invigorating air. Exercise can help you shed those holiday pounds, while increasing your overall health and quality of life. And, keep in mind the winter bonus: you actually burn more calories exercising in winter because your body has to work hard to keep itself warm.

Best winter workout ever: hauling children back up the hill on a sled and then taking the sled back down!

Kugel- Nov. 12

So I am just discovering these... and I would like to know why!! I guess it is my propensity for food in the round. These are hearty fall pies! I have one recipe that i have tried or better: devoured. Try it out!

Ingredients

1/2 medium head cabbage (1 1/2 pounds), cored and cut in thin strips

Salt to taste

2 tablespoons extra virgin olive oil

1 medium onion, finely chopped

1/4 cup chopped fresh dill

Freshly ground pepper

1 cup low-fat cottage cheese

2 eggs

2 cups cooked millet (look in the ethnic section for this grain)

1. Preheat the oven to 375 degrees. Oil a 2-quart baking dish. Toss the cabbage with salt to taste and let it sit for 10 minutes.

2. Meanwhile, heat 1 tablespoon of the oil over medium heat in a large, heavy skillet and add the onion. Cook, stirring, until it begins to soften, about 3 minutes, then add a generous pinch of salt and turn the heat to medium-low. Cook, stirring often, until the onion is soft and beginning to color, about 10 minutes. Add the cabbage, turn the heat to medium, and cook, stirring often, until the cabbage is quite tender and fragrant, 10 to 15 minutes. Stir in the dill, taste and adjust salt, and add pepper to taste. Transfer to a large bowl.

3. In a food processor fitted with the steel blade, purée the cottage cheese until smooth. Add the eggs and process until the mixture is smooth. Add salt (I suggest about 1/2 teaspoon) and pepper and mix together. Scrape into the bowl with the cabbage. Add the millet and stir everything together. Scrape into the oiled baking dish. Drizzle the remaining oil over the top and place in the oven.

4. Bake for about 40 minutes, until the sides are nicely browned and the top is beginning to color. Remove from the oven and allow to cool for at least 15 minutes before serving. Serve warm or at room temperature, cut into squares or wedges.

Nutritional information: 195 calories; 7 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 4 grams monounsaturated fat; 64 milligrams cholesterol; 23 grams carbohydrates; 4 grams dietary fiber; 148 milligrams sodium (does not include salt to taste); 10 grams protein

Thank you NY Times for not only expanding my mind, but my taste in food!

Cardio!- Nov. 5

More Ways to Get More Out of Cardio

A typical cardio workout elevates the heart rate, helps improve lung efficiency, and burns a whole lot of calories and fat. And the good news is there are ways to get even more out of that workout.here are 12 ways to get to work.

1. Stop and start. Interval training (or alternating periods of all-out effort with periods of low-to-medium effort) can up the intensity of a run workout, while building lean mucles and maximizing calorie burn. (Score.) But high intensity interval training (HIIT) can go beyond just running. Try mixing things up with an interval workout in the pool or on a stationary bike for equally awesome results.

2. Mix and match. Intervals have applications that go beyond running or cycling. Combining strength training and cardio into one workout will produce results in as little as eight minutes. Instead of sprinting then stopping, try performing a bodyweight exercise during the rest period.

3. Belt it. Have a need for speed? Running on a treadmill might seem like a drag, but since the belt helps with leg turnover, there are few places you can go as fast. Plus, while it might be tempting to slow down outdoors, the threat of a face plant makes the treadmill a great tool for promoting consistency and pace per mile.

4. Up the incline. Hop on the treadmill and crank up the speed, but don’t forget to adjust the incline. As the incline increases so will the heart rate, sending the calorie burn through the roof. Bumping up the incline to a 5.5 percent grade or higher can also strengthen the legs and core, not to mention improve running form and sprint speed (by lengthening the stride and increasing the number of steps taken per second).

5. Just let go. Of the handrail that is. Holding onto the side of the treadmill does more harm than good. A surefire way to sabotage a workout, gripping the rails decreases energy output and oxygen consumption, significantly reducing the effectiveness of a workout. Go hands free then pump the arms from waist to chest, not across the body (which can slow you down).

6. Go off-road. If the treadmill isn’t getting the job done, head for the great outdoors. Trail running, mountain biking, or even open water swimming can add variety to boring routine. Not up for all the impact? Mix things up (while giving those joints a break) with alternative machines like the StairMaster, elliptical, or rowing machine.

7. More kettlebell. Grab the bell by the horns, or handle. Kettlebell training has been shown to provide greater cardiovascular benefits than traditional weight training methods.

8. Get around. Create a circuit training workout that stacks up a fast-paced combination of bodyweight and cardio-based exercises. By pairing resistance training with high-intensity aerobic moves back-to-back (think jump squats, burpees, and mountain climbers), the body will achieve results fast — including building muscle and burning fat.

9. Get loaded. Maybe it’s adding a weighted vest. Or carrying a case of beer (post-workout of course!) to the other side of campus. Either way, carrying additional weight while walking, running, or during daily activities has been shown to improve intensity, recovery, and recruitment of fast twitch muscle fibers (the ones that make us faster). Just be sure to keep an eye on mechanics — even a few extra lbs can make it difficult to maintain good form.

10. Ride the beat. Music more your speed? Forgo the fancy fitness gadgets and crank up the tunes. Listening to music during exercise has been shown to improve performance, increase motivation, and put distractions (like negative thoughts and fatique) on pause.

11. Get social. Building a workout routine around team sports, group activities, or fitness classes can boost performance during aerobic exercise. Can’t find a group workout that meets your needs? Train with a partner to make the entire gym experience more enjoyable, with an extra boost of accountability.

12. Fill ‘er up. Need an excuse to grab another cup o’ Joe? A pre-workout dose of caffeine can provide the pick me up needed to get moving, and improve endurance along the way. Just be careful not to overdo it: No one wants the shakes when it’s time to lift some weights.

Thanks Greatist.com for the great ideas!

Food substitutions- Nov. 5

Use this guide to help reduce the amount of fat, salt, sugar and calories as you prepare healthy recipes.

Bacon: Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)

Butter, margarine, shortening or oil in baked goods:Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.

Cream: Fat-free half-and-half, evaporated skim milk

Cream cheese, full fat: Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth

Sugar: In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon. Or use truvia but only half the amount needed for the recipe

Sour cream: 1 cup for 1 cup plain yogurt

Meringue for frosting: Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor. (Not to mention a cool visual effect!)

Whole wheat flour for white flour: In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it also provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.

Mashed cauliflower for mashed potatoes: Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference. Got picky eaters at the table? Try mixing half potato, half cauliflower.

Dry beans for canned beans: Canned beans are convenient, sure, but they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, dried beans are even cheaper! It may take a little more work (just some simple soaking and boiling), but this switch is still well worth it.

Kale chips for potato chips Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and some seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.

Experiments to Motivate Yourself- Nov. 5

Try fun experiments to motivate yourself.

Ever feel like you just can't work, or your brain just won't wake up? Try a simple experiment on yourself. Simply talk about your plans, or anything you are passionate about. When I'm stuck staring at the keyboard, I might talk about the next mountain I am going to climb here in Colorado, and suddenly I have the mental energy to get back to writing.

Try different topics, because what works for each of us will be different. You can even try this experiment on friends. When they are in a bad mood, have them explain something to you that they are passionate about. The process will change the chemicals in their brains, and so change their state of mind. Experiment to find the topics that work best - for them and yourself - and remember them for future use.

Fun experiments or just useful ones? Either way, there is no harm in trying these and other simple experiments to learn how to better use your brain.

Stress Management- Oct 29

From http://dairyspot.com/nutrition/yogurt

A Tasty Addition to Your Stress Management Toolkit

You’ve heard that yoga is great for stress management, right? Well, what about yogurt? Yes, that’s right, yogurt. A recent European study done in mice showed that the probiotics (good bacteria) in yogurt that are useful in aiding digestion, also helped alter the brain chemistry, lower certain stress hormones.

While assumptions about stress reduction for humans can’t be made based on animal studies (scientists haven’t quite made that connection just yet), it can be said that the actual positive probiotic effect of yogurt on digestion in humans may make life a little less stressful for some people.

We also know that yogurt contains many essential nutrients such as calcium, protein and potassium—important for maintaining strong bones and healthy bodies. Being in good health can relieve stress as well.

So, whether for bone health or maintaining a strong, healthy body, why not add yogurt to your daily routine? Who knows, it might just reduce your stress, too! A Delicious Way to Add ‘Culture’ to Your Life!

Walk down the dairy aisle of any grocery store today and you’re bound to see the yogurt section exploding with new varieties and flavors! That’s great news because as a consumer, you want choices and you want to feel good about what you eat. Yogurt fits that bill—it’s a nutrient-packed dairy food, offering many health benefits!

Yogurt is actually a “cultured” dairy product, meaning that a mixture of milk and cream has been fermented by a culture of “good” bacteria (probiotics), to break down the natural lactose (or milk sugar), creating a creamy texture. Flavorings and sweeteners can be added, and the fermentation time and temperature can vary, allowing for a wide variety of yogurt options for consumers—including those managing with lactose intolerance. The probiotic benefits of yogurt have been associated with supporting both healthy digestion and immune function. Be sure to look for the words “live and active cultures” on product labels.

A hallmark health benefit of yogurt and other dairy products would have to be bone health. Yogurt offers protein and bone-building nutrients such as calcium and phosphorus; however, check labels for vitamin D, also necessary for bone health, because even though all milks are fortified with it, not all yogurts are.

That said, it’s worth noting that dairy foods, including yogurt, are good for more than just strong bones. Federal dietary guidelines recommend three servings of low-fat or fat-free dairy every day to help lower the risk of high blood pressure, heart disease and diabetes.

So feel confident – and cultured – when looking at all the delicious yogurt options available, knowing they’re not only good-tasting, but good for you, too!

Train for the Zombie Apocalypse- Oct 29

Need a Good, Fun Workout? Train for the Zombie Apocalypse I was looking for a Halloween themed work out. Thanks to Adam Dachis and lifehacker.com for posting!

You can get fit doing all sorts of things, whether that means standard exercise or training for the zombie apocalypse. Fitness expert Roger Lawson demonstrates how escaping and combating the undead can lead to a really great workout.

A friend of Roger's, Leigh Peele, put together a zombie cardio challenge that went something like this (and you can see Roger accomplish in the video above):

Drop on the ground to avoid friendly shotgun fire - 10 reps.

Alternating head smashes - 20 reps

Pushing a getaway vehicle that ran out of gas - 2 minutes

You're on fire!! - 60 second rolls

Chain link fence climbs - 3 rows

Sprinting - 60 seconds

Sledgehammer decapitations - 10 reps

Alternating "chainsaw won't start" pulls - 20 reps

"My foot is half eaten" crawls - 60 yards

This routine demonstrates a couple of important things: you can create an exercise out of most anything, and adding a narrative to your workout routine makes it a little more fun. It's why apps like Zombies, Run! are effective—there's a story behind why you're exercising. Running, lifting, and other traditional activities can get a little redundant, but you can breathe new life into the same old thing with a story.

Party Dip- Oct 29th

The holidays are here! The holidays are here! The holidays are here! I have a love-hate relationship with the holidays: love the holidays, hate that sometimes the food is not as healthy as I would like it to be! (Of course, I eat it anyways!) Here is an awesome dip to take to parties. It is healthy. It is a "queso" dip that will fool anyone!

Ingredients:

1 Block Silken Soft Tofu

1/2 Cup Fat Free Mayo

1/4 Cup Water

2 Tbsp Olive Oil

3 tsp Chili Powder

1 tsp Ground Cumin

1 tsp Red Pepper Flakes

1 Tbsp Paprika

Your favorite Hot Sauce/Salsa/Tabasco to taste

Add all liquid ingredients except hot sauce to blender. Blend until smooth. Add dry ingredients (spices) to blender. Blend in dry ingredients. Taste (my favorite part!)! Add Hot sauce to taste

Nutritional Info Servings Per Recipe: 8, Calories: 83.1, Total Fat: 5.9 g, Cholesterol: 3.2 mg, Sodium: 272.7 mg, Total Carbs: 6.0 g, Dietary Fiber: 1.8 g, Protein: 2.8 g

WALKING WEDNESDAY

I love feedback and moving my feet! This week's Walking Wednesday has been moved to 12:20... The weatherman has told me that it is going to be bea-u-tiful. Please come out and join me on the track. Run, jog, walk or sprint... it is good to get out and stretch those legs of yours!

Cauliflower Crust Pizza- Oct 22

Why make a pizza without the dough? Well, many reasons, I’ll just give you the 2 reasons that inspired me to try cauliflower pizza.

1. Each of these pizzas are about 300 calories. Serve it with a side salad and you have an entire plate full of food and not a lot of calories. An actual piece of pizza alone is over 300 calories. And who eats just one piece? Not me!

2. For diet/allergy reasons, not everyone can have the dough, or really the flour. So an alternative pizza can please those with gluten intolerance.

Try this, but don’t expect a REAL pizza, expect a healthy version of it. I was VERY pleased with these and plan on making them every time I find cauliflower on sale. Obviously use any toppings you want, the more veggies, the healthier it is :)

Crust recipe

Makes 4 individual pizzas

2 eggs

2 cups mozzarella cheese

2 cups riced cauliflower (grate the cauliflower on a cheese grater)

2 garlic cloves, minced

1/4 cup fresh julienned basil

Relieve Your Stress Quick Lists- Oct 22

Here are some simple ways to help us relieve our stress! Stress is a part of life. Sometimes we handle it well; sometimes we don't! If you are too busy to look at all the ways you can relieve your stress you are probably too busy. Check out these quick lists for immediate relief.

Relax Now List

The key to successful stress management is to keep a mild, healthy degree of stress in your life, in intermittent amounts. Each person has a unique response to stress, so experiment with techniques that help bring you back into balance, and learn what works best for you.

Visualize yourself in a tranquil place. Gain control of your breathing . Repeat a helpful quote or word. Get away from the noise . Use your imagination . Use good scents . Laugh. Cry.

Workout Videos- Oct 22

Some times I don't know what workout I am in the mood for every day. I turn to channels like this http://thetumblrgym.com/workout to help me find some inspiration and sweat! In the comments section, please list one that you have find that you !

Laughter is the Best Medicine- Oct 15

"Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. When laughter is shared, it binds people together and increases happiness and intimacy. Laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun, free, and easy to use." Have yourself a chuckle today, and enjoy the benefits!

WALKING WEDNESDAY

Join me on the track for Walking Wednesdays. At 3 pm, I will be walking (or you can jog, run, skip, walk backwards). If it is raining, we will be inside, but still walking! Let me know if you want to join.

Workouts- Oct 15

As winter approaches, the idea of heading outside to the gym -- let alone doing any outdoor exercise -- becomes less and less appealing. These are some exercises you can do inside that will keep you fit.

Crab Crawl: How to: Take a seat on the ground. Lift your rear off the ground in a bridge with your hands just outside your shoulders. Next, walk backwards 8 to 10 feet, stop and then reverse the motion forward. Repetitions: Do this exercise three times for 30 to 45 seconds, each. Depending on your level of fitness, you may need to work up to this. Health benefits: This routine works on your shoulders, triceps and core. It gives you a full body tone up

Supermans: This is one of my favorites. How to: Lay flat on your stomach with your arms out in front of you resting on the ground. Your legs should also be lying flat on the ground. With your head in a neutral position, lift both arms and legs simultaneously, as if you were flying. As you lift up your lower back should contract.Repetitions: Hold each movement for at least two to five seconds per repetition and depending on your fitness level do between 15 and 20 repetitions and work yourself up to three sets. Health benefits: This move strengthens the lower back muscles which is part of your core. This will really strengthen your lower back.

Side plank: How to: Lie on the ground on your side. Your shoulder should be in-line with your elbow. Lift and hold in the planked position for 30 to 60 seconds. Repeat on the other side. Repetitions: You should aim for three sets, each you will hold for 30 to 60 seconds. Switch sides and repeat.

Jumping Jacks, Foot-Fires and Squat Thrusts: This one is not for the faint of heart! How to: These are not your average jumping jacks from gym class. These are FAST jacks. After about 20 jumping jacks move into a modified squat position for "foot-fires." Act as if your feet are literally on fire tapping your feet to the ground alternating left and right as quickly as possible like you see football players do in their warm up. After you've tapped the ground 40 times with both your right and left feet you will go into squat thrusts. From a standing position drop to the ground in a push-up position with arms shoulder width apart. Once your hands touch the ground explode off the ground jumping as high as you can into the air. Repeat this 10 times. Repetitions: Aim to do the jumping jacks, foot-fires and squat thrusts three times.

Mountain Climbers: This is one of my least favorites, but one of the best mini-workouts. How to: Start out on the floor in a push-up position, hands shoulder-width apart. Tighten your abs so your body is straight from head to your heels. While keeping your upper body still, draw one knee at a time towards your hands, moving as quickly as possible. Repetitions: Work up to three sets with each set being 30 to 45 seconds.

Roman Chicken- Oct 15th

This is a fall favorite! I thought the weather this weekend mandated a hearty dish!

Ingredients

4 skinless chicken breast halves, with ribs

2 skinless chicken thighs, with bones

1/2 teaspoon salt, plus 1 teaspoon

1/2 teaspoon freshly ground black pepper, plus 1 teaspoon

1/4 cup olive oil

1 red bell pepper, sliced

1 yellow bell pepper, sliced

3 ounces prosciutto, chopped

2 cloves garlic, chopped

1 (15-ounce) can diced tomatoes

1/2 cup white wine

1 tablespoon fresh thyme leaves

1 teaspoon fresh oregano leaves

1/2 cup chicken stock

2 tablespoons capers

1/4 cup chopped fresh flat-leaf parsley leaves

Directions

the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.

If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.

SERVES 6; Calories: 266; Total Fat 13 grams; Saturated Fat: 2 grams; Protein: 28 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber 1.5 grams; Cholesterol: 76 milligrams; Sodium: 1,307 milligrams

Mental Health Break- Oct 8

Did you ever feel that your brain needed a, well-deserved, break? Japanese researchers have found that "looking at cute images of baby animals may actually improve your work performance, inspiring more fine-tuned attention and careful behavior." Read the article, pretty interesting stuff, and check out some cute baby animals!

A Question about workouts

Would anyone be interested in workouts AT WHS? I mean someone coming to our school to guide us through a work out? Please let me know! Ms. E

15-Minute Jump-Rope Workout

It is getting colder! I thought this would be a fun one to do inside and out...

Move 1: Basic Jump Swing the rope over your head and jump as it passes your feet. You don’t have to jump high, just enough to clear the rope . Land evenly on both feet. Continue for one minute, then rest for one minute.

Move 2: Alternate-Foot Jump Swing the rope over your head and jump as it passes your feet. Land on your right foot . On the next rotation, land on your left. Continue this, as if you were running in place, for one minute. Rest for one minute.

Move 3: Combo Jump Repeat the alternate-foot jump for eight turns of the rope. Next, do eight basic jumps. Continue this alternating pattern for one minute, rest for one minute, then repeat the sequence one more time.

Move 4: High Step Repeat the alternate-foot jump, but this time raise each knee to a 90-degree angle while jumping . Continue for one minute, then rest for one minute.

Move 5: Endurance Jump Do either the basic jump or the alternate-foot jump for five minutes. If you can’t keep it up that long, start by jumping for one minute, resting for one minute, and repeating for five sets.

Agave and Lime Salmon- Oct 9

This is the easiest fish/meat recipe I have found in awhile! It is very portable and tailgate friendly. I thought I would share it.

Ingredients 4 serving-sized pieces of salmon 1 red onion, sliced 4 scallions, sliced 4 cloves of garlic, chopped 1/3 cup extra virgin olive oil 1/3 cup agave nectar (other veggies are also encouraged and delicious!) Fresh lime juice from two large limes Pinch of cinnamon

Instructions Preheat the oven to 350 degrees F. Tear off eight pieces of foil; two for each piece of salmon. Place one serving of salmon on one piece of foil. Season the salmon with a little sea salt and fresh ground pepper.

Combine: 4 serving sized pieces of wild caught salmon 1 red onion, sliced 4 scallions, sliced 4 cloves of garlic, chopped

For the sauce: 1/3 cup extra virgin olive oil 1/3 cup agave nectar Fresh lime juice from two large limes A tiny, secret pinch of cinnamon -- don't tell!!

Combine the olive oil, agave, lime juice and touch of cinnamon in a glass measuring cup. Pour the sauce all over the salmon pieces. Sprinkle the salmon with onions, scallions and garlic.

Place the remaining pieces of foil on each serving and fold the edges to create a packet. Bake in a preheated oven for roughly 20 minutes, till it flakes easily but is not dried out.

Total Servings: 4 Nutritional Information Per Serving Calories: 450 Carbohydrates: 30.7 g Cholesterol: 54 mg Fat: 21.0 g Saturated Fat: 4.8 g Fiber: 2.0 g Sodium: 58 mg Protein: 20.2 g

Oct 2- Recipe

Veggie Time! I love this weather... well while it lasted, I think this is a good one year round. Full disclosure: My dad made this one and sent me this recipe. It is GOOD!

http://www.webmd.com/food-recipes/quinoa-and-summer-vegetable-stir-fry?ecd=wnl-dab-071312&ctr=wnl-dab-071312_ld-stry_1&print=true

Let me know what you think! And I will thank my dad again for sending great recipes!

Oct. 2- Workouts!

Try This All-in-One Toner

A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands, or nothing at all to start. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball or hands toward your left knee, squat no further than 90 degrees. Return to the starting position. Do 10 to 15 reps. Intensify Your Push-Up Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat. This one is serious!

Abs To Go When you're at your desk give your belly pooch the outs with Pilates breathing: Gently suck in your gut as if you were buttoning a tight pair of jeans. Then breathe without allowing your abs to relax. Do this for 30 seconds. Breathing (correctly) is just as good as a good crunch. Repeat five times.

It is now a BLOG!

I have been listening to you all! Well all of you who have emailed me about this project... You wanted more pictures, and more pictures... Here is the best place to put all this stuff! Again let me know what you think. Plus, share, SHARE, SHARE!