tips
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Use Resistance Bands this Week to Strengthen Your Joints
Are your knees popping, hips aching or elbows and wrists experiencing dull pain? Give them some exclusive attention this week with a band workout. Using bands will force your body to work those joints and give your bigger muscles a rest. Incorporate a joint strengthening workout like this one every other week to make sure your joints stay strong enough to support your larger muscles and to keep them healthy and limber by increasing blood flow through those sensitive areas. Strong joints are not only healthy and good for your body but they more clearly define muscular lines which make for that lean, toned and long look we all covet!
*If band workouts arent your favorite, try Yoga, Pilates, or Tia chi for a joint strengthening workout!
WARMUP: Perform 50 jumping jacks, 10 burpees, and 15 bodyweight squats… repeat!
*Using a timer of any kind and your resistance bands, do the following exercises for one minute each. Go through each exercise and go back and repeat all of them. Do each exercise a total of 3 times.
Upright Row
Resistance Band Crunch
Triceps Pulse- Keep elbows locked, arms straight and pulse
Rear Delt Side Raise
Single Leg Lift
Squat with Bicep Curl to Press- As your arms curl upwards, your body is returning upwards from squat simultaneously
Bent Over Row
*REPEAT!
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My Everyday Smoothie
This smoothie allows me to get all my nutrients in before my day begins. It also keeps me full and gives me a calm kind of energy. About a week after I started having this recipe for breakfast every morning I started noticing a change in my skin and eyes… all for the better! So its a beauty shake too! Drink up!
1 cup kale
2 celery sticks
1/2 cup blueberries
1/2 cup raspberries
1/2 banana
1 lemon juiced
1/4 avocado (sometimes I use 2 tbsp almond butter OR 1 tbsp coconut oil as a substitute)
Unsweetened Almond Milk
*I also add 2 scoops Visalus protein powder
*Feel free to add 2 tbsp of flax seed as well. It irritates my stomach but your body may take well to it!
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Cardio Blast!
*you will need a set of 5-8lb dumbbells, mat, step or bleachers
Circuit 1
In front of wall, have mats and DB near their feet.
1. 60 Jumping Jacks: Done as fast as possible, but make sure you do
full jumping jacks!
2. 20 Pushups.
3. 20 Walking Lunges
4. 20 T-twist (10 per side)
5. 60 Wall Squat: Do for 45-60 seconds. Don’t rest hands upon legs,
since it makes it easier.
6. Planks: Do for 60 seconds. Tough after doing all these other
exercises without rest!
7. 5 Burpees: Make sure and do a full pushup at the bottom and explode
as high as possible at the top into a jump.
8. High Knees: Done as fast as possible. Do 50 total. Tap hands on
knees , count to 25 every time right leg hits the ground
REST- 60sec
REPEAT 1 MORE TIME
Circuit 2
Close-Stance Bodyweight Squat – 15 reps
Close-Grip Pushup – 10 reps
DB Reverse fly – 15 reps
DB Reverse Lunge – 10 reps per side
REST- 60sec
REPEAT 1 MORE TIME
Circuit 3 – Bleachers/Stairs
Step up- right leg- 45 sec
Step up- left leg-45 sec
Dips- 30 sec
Feet up on bleachers-knee tucks, if too hard, hold position- 45 sec
REST- 60sec
REPEAT 1 MORE TIME
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Tips for Eating Healthy Away from Home
With a busy schedule that may constantly keep you on-the-go, it’s difficult to find time to eat healthy on a daily basis.
It’s even more of a challenge to eat healthy while you are away from home, traveling for business or pleasure. Holistic nutritionist Lisa Margolin, co-author of ViVa’s Healthy Dining Guide, the nation’s most comprehensive directory of more than 2,000 vegetarian, healthy ethnic, and natural foods restaurants and markets, offers these tips for eating healthy while away from home:
Tip One: Start healthy! When you start the day with a healthy breakfast, you are more likely to eat well through the day with less snacking on junk food. Start at a local juice bar and order a fresh fruit smoothie with soymilk, have protein powder added and even nutritional enhancers if they appeal to you. If your plans are to eat at the hotel or a nearby restaurant, order hot oatmeal, and ask for raisins or nuts to put in it. If you eat eggs, order them poached for less fat.
Tip Two: Remember to travel lite. Eat foods that are easy to digest when traveling. Digestion is more difficult when you are not following your daily routine so it’s important to compensate for this by selecting lighter fare. Choose soups… heartier bean soups offer a good source of protein and are more filling; lighter soups like miso will provide an energy and immune system boost. Eat salads to make sure you get the fiber and vegetables you need. If a salad bar is offered, add peas, chickpeas, sunflower seeds, beets and other colorful vegetables for a nutrient rich meal.
Tip Three: Bigger is better at lunch. When possible, eat your main meal at lunch and a light meal at dinner. This is a healthier way to eat whether at home or traveling.
Tip Four: Drink plenty of water to keep your system hydrated while you travel. Keep a water bottle with you so you have easy access to drink it throughout the day.
Tip Five: Explore your choices. Look for ethnic restaurants that will offer a healthy variety of foods. What should you get and where? Chinese restaurants may have a separate vegetarian menu. If not, you can always order a mixed vegetable dish, with bean curd for the protein. Most Mexican restaurants offer black bean soup, bean burritos and may offer food prepared without lard. Be sure to ask your server in advance about how the food is prepared. Italian restaurants usually offer escarole or broccoli rabe sautéed with olive oil and garlic. Add a soup like minestrone or pasta fagioli for a full meal. Or order a pasta dish with marinara sauce and a salad. Thai restaurants use lots of vegetables and Japanese restaurants all offer miso soup, and many have sautéed spinach, a tofu appetizer, and possibly tofu teriyaki. They may agree to prepare it for you even if you don’t see it on their menu. Middle Eastern places offer selections like hummus, tabouli, and baba ganouj that are healthy vegetarian alternatives to eating a heavy meal.
Tip Six: Really in a hurry? For a quick breakfast or lunch, look for ready to drink soy shakes that you can refrigerate in a cooler, or in your hotel room’s refrigerator. Dried fruits, nuts, seeds, trail mix and protein bars travel well and are good for healthy snacks on the road. Seek out the local farmer’s market or natural foods store for fresh, organic fruits to snack on. The natural foods store may have a juice bar where you can order fresh vegetable juice and smoothies. They may also have a deli with grab-n-go wraps, sandwiches, salads, soups, and burritos for a quick and healthy meal.
Tip Seven: Business meeting for dinner? When eating out with business associates, look for a vegetarian entrée on the menu. Typically most restaurants are willing to accommodate special dietary requests. Ask your server after you have checked out the menu. Ordering in? Even fast food places like Subway now offer vegetarian subs prepared with whole grain breads. Many restaurants offer veggie burgers to accommodate their customers who follow a vegetarian diet, so the choice of restaurants for vegetarians is becoming more extensive. Remember to take along your copy of ViVa’s Healthy Dining Guide when you travel to find healthy dining options across the country.
Tip Eight: Work out. Ask in advance if your hotel has a fitness room. When you arrive back at your hotel room after a big meal, spend a few minutes riding the stationary bike or walking on the treadmill to help you digest your meal before bedtime. You will sleep more comfortably and awake feeling refreshed and energetic.
*Emmie, use your workout folder when traveling and staying over night in hotels. There are a lot of no equipment workouts I’ve provided for you.
If you MUST eat fast food choose from some of these things…
A few lunch/dinner choices in the 300 to 400 calorie range:
McDonald’s® kid’s hamburger with sliced apples without dip
McDonald’s® Asian Salad with grilled chicken and low-fat sesame ginger dressing
Burger King® TENDERGRILL Chicken Sandwich without sauce
Wendy’s® Caesar Chicken Salad with 1 packet Caesar dressing and croutons
KFC® Tender Roast® Sandwich or Honey BBQ
Panera® kid’s Deli Ham (or Turkey or Roast Beef) without cheese and fruit cup
A few options in 500 to 600 calories range:
Chick-Fil-A® Chargrilled Chicken Sandwich, Carrot & Raisin Salad and fruit cup
12″ Subway® Turkey Breast, Ham, Roast Beef, Club® with low-fat mayonnaise
KFC® Tender Roast Chicken sandwich without sauce, corn on the cob (small) and BBQ baked beans
Boston Market® quarter roasted white chicken (no skin or wing), green beans, steamed vegetables and new potatoes
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1400 Calorie Sample Meal Plan
| DIET PLAN #1 | DIET PLAN #2 |
| BREAKFAST | BREAKFAST |
| Scrambled Eggs
½ cup egg substitute or 1 egg and 1 egg white Muffin English whole-wheat or oat bran 1 tsp *Smart Balance Butter Cantaloupe (1 cup) |
Oatmeal
½ cup ¼ cup chopped nuts 2 tbsp raisins 1 tbsp cinnamon 1 tbsp *Smart Balance Butter 2% Milk (1 cup) |
| SNACK (2 per day) | SNACK (2 per day) |
| Granola
2 tbsp granola ¼ cup fat-free milk ¼ cup walnuts or almonds |
Crackers & Hummus
100 calories whole wheat crackers 2 tbsp hummus Carrots (½ cup) Protein Drink Protein Powder 4-8oz 2% Milk |
| LUNCH | LUNCH |
| PB&J Sandwich
2 tbsp natural peanut butter 2 tbsp preserves 2 slices whole wheat bread *add flax seeds to PB&J for added nutritional value ½ cup celery sticks ½ cup carrots 2% Milk (1 cup) |
Spaghetti 1 cup whole wheat spaghetti ¼ cup pasta sauce 2 tbsp Parmesan cheese 2 tsp chopped basil *add lean ground beef for added protein Mixed Greens 2 cups mixed salad 1 tbsp blue cheese dressing Whole Grain Roll (2½ inches in size) |
| DINNER | DINNER |
| Grilled Chicken Salad
1 cup mixed greens 1/3 cup carrots 1/3 cup tomatoes 1/3 cup cucumbers ½ cup canned chickpeas 2 tbsp chopped eggs ½ grilled chicken breast olive oil dressing Whole Grain Roll (2½ inches in size) |
Grilled Tilapia w/ fresh Mango Salsa
½ cup mangos 2 tbsp chopped red onion ½ cup chopped red pepper 1 tbsp lemon juice salt, pepper & chopped cilantro (to taste) Half Sweet Potato 1 tbsp local honey 1 tbsp chopped almonds |
| TREAT | TREAT |
| Dark Chocolate (~100 calories) | Frozen Fruit Bar (~80 calories) |
