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!