Fit Friday

Topic Thursday

The world of Yoga can be intimidating if you aren't sure which type focuses on what you are looking for.  Here is a great chart to help you navigate!

Wellness Wednesday

Watermelon season is my favorite...it is such a refreshing treat when it's hot outside.  Here are some excellent benefits from this yummy fruit!

Tasty Tuesday

Here is a great way to use delicious watermelon!  It's my favorite summer fruit!


Watermelon Salsa

INGREDIENTS:

• 1 1/2 teaspoons lime zest (from about 1 lime)
• 1/4 cup fresh lime juice (from about 3 limes)
• 1 tablespoon sugar
• Freshly ground pepper
• 3 cups seeded and finely chopped watermelon
• 1 cucumber, peeled, seeded and diced
• 1 mango, peeled and diced
• 1 jalapeno pepper, seeded and minced
• 1 small red onion, finely chopped
• 8 fresh basil leaves, finely chopped
• 1/2 teaspoon garlic salt
• Tortilla or pita chips, for serving

1. Stir together the lime zest, lime juice, sugar and 3/4 teaspoon pepper in a bowl.
2. Add the watermelon, cucumber, mango, jalapeno, onion and basil and toss gently.
3. Chill the salsa until ready to serve.
4. Add the garlic salt just before serving. Serve with chips.

Motivation Monday

Fit Friday

Wondering which exercises you should do to target those triceps?  Here is a great breakdown of exercises that work each muscle group.  How many of these do you currently do?

Topic Thursday

I am a check-list kind of gal and I love the simplicity of this one.  It also encompasses multiple dimensions of wellness!  Do you do all of these each day?

Wellness Wednesday

How sun smart are you?  Here are some facts to check out and see if you knew them already!

Tasty Tuesday

This recipe is one of my favorites!  Sometimes I will chop up the ingredients smaller to make it more of a side salad but either way, it's delicious!



Caprese salad with Avocado

• 2 avocados, sliced
• 2 ripe tomatoes
• 1 pound mozzarella
• 1 1/2 ounce bunch fresh basil leaves
• 1/4 cup olive oil
• 1/4 cup balsamic vinegar
• salt and pepper to taste

With a small knife, cut the little stem end out of the tomato, and using a serrated knife, cut the tomatoes into 1/3 inch slices.

Slice the mozzarella 1/4 inch thick.

Alternate slices of Avocado, tomato, mozzarella and basil leaves like playing cards on individual plates.

Drizzle on the olive oil and vinegar.

Season with salt and pepper. Serve.

Motivation Monday

Fit Friday

Plain and simple! Have a great weekend, but don’t undo all the hard work you put in this week!

Topic Thursday

Magnesium is very important for your body and most people are deficient in it! Some benefits include increases energy, calms nerves, aids in digestion, relieves constipation, relieves muscle aches and spasms, regulates calcium and potassium levels, prevents migraines and headaches, and can help prevent osteoporosis! Here are a few foods that you can implement in your diet to ensure adequate magnesium levels and possibly reap at least a few of these benefits! 

Wellness Wednesday

Take responsibility for what you are putting in your body… try to stay away from heavily processed “foods”!

Tasty Tuesday

Stuffed peppers are a great option for a summer day/night, and you can get creative with what you stuff them with! Here is a recipe with a “Southwest” twist… Yum!

http://www.sixsistersstuff.com/2012/10/healthy-meals-monday-healthy-southwest.html

Ingredients:

For the filling:
1/2 lb lean ground turkey
1 can of black beans, rinsed and drained
1 can of sweet corn, rinsed and drained
1 large diced tomato
1 clove of garlic, minced
4 Tablespoons of chopped onion
3 Tablespoons of Taco Seasoning
1 Tablespoon of Cumin
salt to taste

For the peppers:
3 red bell peppers, cut in half lengthwise
1/3 cup reduced sodium, fat free chicken broth
9 tbsp shredded reduced-fat Cheddar cheese
1 tbsp chopped green onions

Directions:

In a large skillet brown the turkey and season with salt. When the turkey is starting to brown, add taco seasoning, onion and garlic. When turkey is cooked through add your black beans, corn, cilantro, diced tomatoes, and cumin. Mix well and simmer on low, covered for 10 minutes. Remove lid and cook for 5 to 10 more minutes until most of the liquid is gone.

Preheat oven to 350°. Cut peppers in half lengthwise, removing seeds and stem.

Place peppers, cut side up in an oven-proof dish. (I used a 9X13) Fill each pepper with 1/2 cup turkey mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 45 minutes, or until the peppers become soft.

Remove foil, top each with cheese and bake uncovered an additional 5 minutes. Top with green onions and serve with plain Greek yogurt if you want!

Makes 6 servings.

Motivation Monday

When I saw this I knew I had to post it because I was just saying this to my son the other day...except I said a banana and not an apple.  But knowing the difference between hunger and boredom is so important!!

Fit Friday

Let's work that core!  Here is a great no-equipment needed workout to tone that tummy!

Thoughts on a Thursday

Our health and wellness goals should be centered around creating a lifestyle you can live with long term.  If something is too restrictive, it will be short lived.  Finding balance is the key!

Wellness Wednesday

Here are some food that can help improve how you feel and your mood.  Try them, what do you have to lose?

Tasty Tuesday

I made these yummy whole wheat pancakes when I had some bananas that needed used up.  The result---pancakes that taste like banana bread with no added sugar!  (I threw in a couple Enjoy Life choc chips and the boys demanded I made more!). :-)

WHOLE-WHEAT BANANA PANCAKES (FREEZE THE LEFTOVERS!)

iNGREDIENTS

• 2 cups whole-wheat flour (I use King Arthur’s organic white whole-wheat flour)
• 2 teaspoons baking powder
• 1 ½ teaspoons baking soda
• ½ teaspoon salt
• 1 tablespoon honey
• 2 large eggs, lightly beaten
• 1 ¾ cups milk
• 2 tablespoons unsalted butter, melted + butter for frying
• 2 ripe bananas, mashed
• 100% pure maple syrup for serving

INSTRUCTIONS

1. In a large bowl, whisk together the flour, baking powder, baking soda, and salt.
2. Make a well (hole) in the center of the flour mixture and pour in the honey, eggs, milk, and 2 tablespoons of melted butter. Whisk together thoroughly, but do not overmix.
3. Gently fold the mashed bananas into the batter with a spatula.
4. Heat a griddle or sauté pan over medium-high heat. Swirl enough butter around the pan until it is well coated. Add pancake batter using a soup ladle.
5. When the pancakes have begun to turn brown on the bottom, flip them over to cook the other side.
6. Serve with warm maple syrup and a side of fruit. And don't forget to freeze the leftovers for another day!

Recipe: http://www.100daysofrealfood.com/2010/04/21/recipe-whole-wheat-banana-pancakes-freeze-the-leftovers/

Happy 4th of July!

Friday Funny