A few weeks ago, I shared a tool I like to use called an adherence chart (Be Accountable to Exercise).
The adherence chart in that post challenged you to get 3-4 hours of purposeful exercise a week. Click here to learn about purposeful exercise.
This week I would like to encourage you to stretch your boundaries and increase your weekly workout sessions to 5-7 hours per week.
Here is your new adherence chart:
purposeful-exercise-adherence-chart-2.pdf
Good luck and have fun!
This week’s Friday Fit comes from Hello Healthy’s blog:
How to Find an Accountabilibuddy
Enjoy!
If you need help creating or reaching your goals, I can help. Contact me for information on ways I can help you make your dreams reality.
If YOU need help finding the lifestyle to achieve your goals, contact me for a one-on-one session, today at achievewellness@ymail.com!
This week it seems like the theme with my clients has been, BORING FOOD!!!!
Despite a plethora of delicious and fun summer foods to choose from, they can’t break out of the mode of eating the same thing day in and day out.
So, this week I have been having some fun trying out some new recipes to bring fun and flavor back to summer eating.
Here are a few I’ve been working on:
I am not a big fan of shrimp so I tried this recipe with chicken breasts. I liked the marinade, but it was a bit too bland for chicken. I think it will do better with the richer flavor of shrimp.
This was definitely a YUM!!!!!! I used yellow grape tomatoes rather than red.
Today, I am going to try potato salad with pesto rather than mayonnaise. I will let you know how it turns out.
Until then ENJOY!!!
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Ok, bananas may not keep you out of the doctor’s office entirely, but bananas do contain vital nutrients to help keep you healthy.
Bananas are rich in potassium, B vitamins, fiber, antioxidants, and plant sterols, just to name a few.
Here are just a few reasons you should consider adding more bananas to your diet:
Cardiovascular Health – Bananas can help with a healthy heart in 3 ways.
Digestion – Bananas contain 2 types of fiber, pectin and resistant starch. Pectin helps regulate blood sugar by slowing digestion, protects against colon cancer, and helps minimize the effects of toxins and heavy metals. Pectin levels drop as the banana ripens, so eat them just after they ripen. Resistant starch is not broken down and absorbed by the small intestine. As a result, it moves into the large intestine where it helps support gut-friendly bacteria. This helps with regularity and supports the immune system. Bananas are also a natural antacid and soothe stomach upset due to ulcers.
Mood – Bananas contain high levels of the amino acid, tryptophan. The body converts tryptophan to serotonin, the “happy hormone (actually it is a mood-elevating neurotransmitter). This can help with feelings of depression.
Sleep – Bananas are rich in vitamin B6, which along with magnesium helps you relax and sleep better.
Exercise – Bananas are great for improving exercise performance. Bananas can help reduce the occurrence of muscle cramps both before and after exercise. Some muscle cramping is the result of imbalances in electrolytes, especially potassium which is found in abundance in bananas. The fiber in bananas helps slow the absorption of carbohydrates into the blood keeping blood sugar stable while providing the energy necessary during a workout.
In addition, the nutrients in bananas can also: help prevent kidney cancer, protect against macular degeneration, build strong bones by increasing calcium absorption, reduce swelling, aid in weight loss, strengthen the nervous system, and increase the production of white blood cells.
So, how many bananas does it take to get all of these amazing benefits? One or two bananas each day is all you need to be healthier and happier.
Remember, the greatest health benefits come from bananas the are newly ripe rather than overly ripe or unripened ones.
If you don’t like bananas you can get similar benefits from other fruits such as apples, pears, or oranges.
Now that you know some of the amazing ways bananas can improve your health, here is a delicious banana recipe. ENJOY!!!
Salad:
3 cups spinach, rinsed, dried and roughly chopped
1 cup fresh pineapple, diced
2 ripe bananas, sliced
1/3 cup red onion, sliced thin
1/4 cup walnuts, chopped
Dressing:
1 cup pineapple juice, fresh
3/4 cup balsamic vinegar
1 cup olive oil
salt and pepper to taste
Directions:
Serves : 2
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