Topic Thurday

Today's Topic:  Technology!

In today's world of Apps, Gadgets and Gizmos, there's so many new ways to get workouts, health tips and new ideas from using these types of technology.  Here are some of my favorites!

Sworkit

Sworkit app- works on a computer, iPhone or Android and functions kind of like an iPod shuffle for exercise. You choose your workout time (up to one hour) and goal (back, core strength, full body, etc.). Sworkit then generates a series of randomized 30-second routines (none of which require equipment) for you to follow, along with handy pictures of what each task actually looks like. At the end of every 30 seconds, a whistle blows and you’re on to the next exercise.

This App is AWESOME!!  Check it out by clicking HERE.

Runkeeper



 

 

 

 

 

 

 

 

 

 

 

To lose overall body fat and maintain a steady cardiovascular exercise, running is your best and cheapest option. Runkeeper will keep track of your running speed, distance, calories lost, heart rate, and running time just like you would find on a treadmill. Updates to the app also include an Autopause function that recognizes when you stop moving (in case you come across a traffic light).

 

 

Jetfit

 

Jefit helps you select any target muscle you want to work out and gives you a particular exercise along with suggested reps and sets under an interval timer. You can also create a Jefit profile and take pictures of yourself to keep a visual progress. The range of more than 500+ exercises lets you determine your own customized routine to a bodybuilding your way to your preferred perfection. It will also auto-calculate your Body Mass Index to make sure all’s well and healthy.

Fooducate

Like the barcode scanner in Calorie Counter, Fooducate focuses primarily on scanning product barcodes for calorie information. Fooducate also takes things a step further by showing you the good and bad of a certain food item, and recommendations for substitutes if you choose to not buy that particular product. Each food item also has a rating as well as a calories per serving comparison to the average product in its category to help you make the healthiest food choices.

These are just 4 of the MANY apps out there...if you have a favorite--please share it with me!

 

What's Happening Wednesday

Now that summer is winding down, this is a great time to refocus on your health and fitness.  A great way to do that is to set a fitness goal!  Grand View Wellness is offering 2 training programs to prepare you for either the Viking 5K or Des Moines IMT Half Marathon. 

Here’s a little more information on each training program offered:

 

Viking 5K Training Program:

This 8-week program will give you a training guide that will map out your workouts for the duration of the program.  Training starts Monday, August 13^th and concludes on race day, October 6^th!  It is free to sign up for this training program and it includes:  a training guide to follow (which you primarily do on your own), weekly motivational and informational emails and optional group runs (which will follow the training program and will depend on interest). 

If you want to participate in the Viking 5K, click here to register and learn more about the race.  You are responsible for your own registration and the fees associated with the race.  ALL levels of walkers and runners are welcome and encouraged to participate!  Support Grand View by participating in this event!

Des Moines IMT Half Marathon Program:

This 10-week program will help take your running to the next level!  The training guide will map out your runs, cross training and strength training for the length of the 10-week program.  You will want to have a strong base of 3-4 miles before following a training program like this.  Training starts Monday, August 13^th and wraps up on race day, Sunday October 21^st.

This free training program includes the guide to follow, weekly motivational and informational emails and optional group runs (which may be during the week or weekends depending on interest).

For more information on the IMT Half Marathon, click here.  You are responsible for your own registration and the fees associated with the race.

If you are interested in either training program, simply email me to sign up for the program of your choice!

Tasty Tuesday

Today's Tasty Tuesday is going to focus on Quinoa!
If you're unfamiliar with Quinoa...here's a brief summary of what this super-food is all about:

Quinoa is a grain-like crop grown primarily for its edible seeds.  Quinoa grains contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron.  Here's what it looks like in most stores:

Here are some yummy recipes using this super-healthy food that is perfect for side dishes or as a component of a main meal!

BBQ Chicken Quinoa Salad



Ingredients (serves 4)

• 1 cup quinoa, rinsed very well
• 2 cups chicken broth
• 2 chicken breasts
• salt & pepper
• 2 ears corn, shucked (or 1 cup corn kernels)
• 1/2 cup black beans, drained & rinsed
• 1/2 cup shredded sharp cheddar cheese
• 1/4 cup chopped fresh cilantro
• 1/4 cup plain Greek yogurt
• 1/4 cup BBQ sauce (plus more for chicken)

Instructions

• Rinse quinoa very well in a fine mesh sieve under cold running water. Combine with the chicken broth in a saucepan then bring to a boil. Place a lid on top, lower heat to medium-low, and cook until quinoa is tender, about 20 minutes.
• Meanwhile, season both sides of the chicken breasts with salt & pepper, then grill over medium-high heat for 4-5 minutes a side, or until no longer pink in the center. (Alternatively you could poach the chicken, or use leftover or rotisserie chicken.) Add corn to the grill at the same time, and rotate every couple of minutes to evenly char on all sides. Remove chicken and corn to a plate and let cool slightly. Shred or cut chicken into cubes, then mix with enough BBQ sauce to coat. Slice kernels off the cob.
• Mix together Greek yogurt and BBQ sauce in a bowl. Evenly divide the cooked quinoa, shredded BBQ chicken, grilled corn, black beans, and shredded cheese between four plates. Drizzle with yogurt and BBQ sauce mixture, then garnish with chopped cilantro.

Mini Ham & Cheese Quinoa Cups



Ingredients (makes 28 mini cups)

• 2 cups cooked quinoa (about 3/4 cup uncooked)
• 2 eggs
• 2 egg whites
• 1 cup shredded zucchini
• 1 cup shredded sharp cheddar cheese
• 1/2 cup diced ham
• 1/4 cup chopped parsley
• 2 Tablespoons grated Parmesan cheese
• 2 green onions, sliced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Preheat oven to 350 degrees. Add all ingredients to a large bowl and mix to combine. Liberally spray a mini muffin tin with non-stick spray and spoon mixture to the top of each cup. Bake for 15-20 minutes, or until the edges of the cups are golden brown. Let cool for at least 5 minutes in the tin before eating. Do not underbake or they won't come out of the pan.

Fruit & Grain Summer Salad



Ingredients (serves 2)

• 1/3 cup packed fresh basil
• 3 cloves garlic
• 3 Tablespoons fresh lemon juice
• 1/4 cup olive oil
• salt & pepper
• 1/2 cup quinoa
• 1 cup chicken broth (or water)
• 1 green onion, sliced
• 10 jumbo shrimp
• 1 bag salad mix (I used Spring Mix)
• 1 cup cantaloupe cubes
• 1 cup blueberries
• 2 Roma tomatoes, chopped
• 1/4 cup chopped fresh herbs (chives, mint, basil, parsley)

Instructions

• Prepare the basil dressing by combining basil, garlic, lemon juice, and olive oil in a food processor. Season with salt and pepper, then process until basil is chopped small, scraping down the sides once or twice if necessary.
• Rinse quinoa very well under cold running water. Combine with chicken broth in a saucepan and bring to a boil. Place a lid on top, lower heat to medium-low, then cook until the broth has been absorbed and quinoa is tender, about 15-20 minutes. Add green onion and a heaping Tablespoon of the basil dressing, then stir to combine and set aside.
• Meanwhile, toss shrimp with 1 Tablespoon basil dressing in a small bowl, and heat a large skillet over medium-high heat. Spray the skillet with non-stick spray then add the shrimp and cook for 2 minutes per side, or until pink.
• Add lettuce to a large bowl and toss with remaining dressing. Divide the dressed lettuce, quinoa, shrimp, cantaloupe, blueberries, and tomatoes between two plates. Top with fresh herbs and serve.

The above 3 recipes (which are all AWESOME and SO yummy) come from the blog 'Iowa Girl Eats'. 

Below is a recipe from one of our very own--Dan Chibnall

Black Bean and Tomato Quinoa Salad

Zest from one lime

Juice from two limes

1 teaspoon olive oil

1 cup quinoa

1.5 cups water

1 can black beans, rinsed and drained

2 medium tomatoes, diced

4 scallions, chopped

.25 cup chopped fresh cilantro

1 avocado, sliced

Greens for serving

Whisk together lime zest and juice and oil in a large bowl. Season with salt and pepper. Over high heat, bring quinoa and water to a boil in a small saucepan. Cover, reduce heat, and cook for 10-15 minutes until quinoa is tender and water has been absorbed. Turn off heat and let sit for a few minutes; fluff with a fork. Add quinoa to dressing and toss until dressing is absorbed, then stir in black beans, tomatoes, and cilantro. Serve the quinoa over the greens and top each portion with slices of avocado.

If you have any yummy quinoa recipes, please send them my way!!  I have an idustrial-sized bag of Quinoa from Costco and I'm always looking for new recipes!!

Motivation Monday

Time...

We don't seem to have enough of it.  We blame our lack of exercise, eating right and overall health on not having enough TIME.  We don't take enough time for ourselves...like there's something wrong with doing so.  Taking care of ourselves is one of the best ways to be more productive in other aspects of our lives...work, spouse, kids, hobbies, etc. 

If I ask a room full of people why they don't exercise, 90% would answer that they don't have enough time.  I'm not buying it.  Truth is--we don't MAKE the time.  We don't make ourselves a priority.  If it was important enough, we'd find the time. 

That's why when people ask me when the best time of day to workout is, I simply reply:  whenever it works best for you.  Morning, noon, night--it doesn't matter.  All that matters is that you do it!  Look over your day, where can you  make time for 20-30 minutes of exercise?  Can you wake up 30 minutes earlier?  Can you get in 30 minutes after dinner?  It's much easier to blame our lack of exercise on a lack of time than to make the time and do it!  Your mission this week--MAKE the time to make your health a priority.  Your children, spouse, partner, job, etc can get by without you for 30 minutes.  You'll be much happier and healthier if you make time for yourself. 

Fit Friday

Here are some fun workouts you can do at home...no equipment needed:

I'm liking the countdown theme these workouts have!

Topic Thursday

This Thursday's Topic:  Carbs, Carbs, Carbs...

Nothing has every been so crazy as the low-carb diet phenomenon. Your body needs carbs. Let me say it again; your body needs carbs! Your brain, nervous system, and muscles depend on carbs as a fuel source. When you don't eat enough carbs, you get irritable, light headed, lethargic and forgetful because you're not feeding your body what it needs. The key is to choose the right kind of carbs.

"White" Carbs (a.k.a. bad carbs), which are mostly sugar and have little to no nutritional value, promote Type 2 diabetes, obesity, and certain cancers, increase your risk for cardiovascular disease, cause mood swings, energy surges and losses, and accelerate aging. In addition, the more white carbs you eat the more empty-calorie white carbs you crave. White carbs include white breads, white pastas, white rice, baked goods, candies, crackers, etc. These white carbs should be limited in your healthy eating plan. They are definitely only a "sometimes" food.

On the other hand "Complex" or healthy carbs make us feel full and satisfied, they are high in fiber (which promotes regularity!), they provide your body with a steady energy source, they take longer to digest, and they are packed full of vitamins and minerals. Healthy carbs include 100% Whole Wheat breads and crackers (be sure the label says 100% or it is probably not truly a whole wheat - probably just a white carb in disguise), whole wheat pasta, brown rice, oatmeal, and ALL fruits and veggies.

Pair a healthy carb with a healthy protein for every meal and snack!

Wellness Wednesday

For today's Wellness Wednesday, we're going to discuss the importance of tracking what you eat and how active you are.  Most people think they eat better than they do and workout harder than they actually do.  It isn't until they start recording their food intake and workouts that they realize they're eating more and moving less than they thought.  I know for some this can seem like a daunting task and one they don't want to try.  But luckily with today's technology, it's so EASY!!!!

You'll notice a link for My Fitness Pal under 'Fit Links' on the right hand side of this blog.  This awesome site can do so much for you!  You can track your food (it's the easiest site I've found for doing this as it has the biggest database of food), track your exercise, put in a goal and it will tell you how you can reach it.  You simply put in your weight, height and a few other pieces of information (including your goal weight) and it will generate how many calories you should have each day in order to get to your goal.  You can also link up to friends, family, or others trying to be healthier and you can follow each other's progress!  It's a great way to add some accountability.  Now, you don't have to do that...it's totally optional and some people would rather do it on their own, and that's great too!  What I like about this site is you can add their app to your phone so you can always have access to it and add your food intake and exercise right when you're done. 

If you really want to feel better, lose weight or are just curious about how you're doing, you definitely need to try this.  It may be an eye-opener for you to actually see what you're eating and how active you are!

Go check it out!!!