7 Fitness Trends for 2022
Posted on January 03Are you ready to spice up your workouts in 2022? After the last two years, you may be on the lookout for new activities that help you feel good and have fun. Is wanting to feel good both physically and mentally one of your reasons for getting a workout in? Research has shown that exercise helps to elevate your mood and improve depression.
In addition to improving your mood, exercise keeps your heart and bones strong. The 2020 Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate-intensity aerobic activity per week, and muscle-strengthening or weight-bearing activities at least three times per week. You’ll know you’re at moderate intensity when you can speak a few words at a time but not sing or talk continuously. Those muscle-strengthening workouts are essential not just for your muscles; they also help keep your bones strong.
Finding both aerobic and weight-bearing workouts can seem daunting - there are so many options! How do you know which one is right for you? The 7 trends below will help you stay on top of the 2022 trends and give you some ideas to try in the New Year.
In addition to improving your mood, exercise keeps your heart and bones strong. The 2020 Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate-intensity aerobic activity per week, and muscle-strengthening or weight-bearing activities at least three times per week. You’ll know you’re at moderate intensity when you can speak a few words at a time but not sing or talk continuously. Those muscle-strengthening workouts are essential not just for your muscles; they also help keep your bones strong.
Finding both aerobic and weight-bearing workouts can seem daunting - there are so many options! How do you know which one is right for you? The 7 trends below will help you stay on top of the 2022 trends and give you some ideas to try in the New Year.
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Ingredients:
- 4 boneless, skinless chicken breast halves (1 to 1 1/4 lb.)
- 2 medium sweet potatoes, peeled and cubed
- 1 bunch thin asparagus, trimmed
- ½ cup cherry tomatoes, sliced
- 1 clove garlic, minced
- 1 Tbsp fresh rosemary
- 1/2 teaspoon salt
- ½ teaspoon black pepper
Directions
- Preheat grill to medium-high. Cut six 12-inch lengths of heavy-duty foil. Coat each piece with cooking spray.
- Combine chicken, sweet potatoes, asparagus, tomatoes, garlic, rosemary, salt, and black pepper in large bowl; stir to coat thoroughly. Evenly divide the chicken mixture among the foil sheets (place on the side coated with cooking spray).
- Gather together the long ends of each foil piece, then fold up its open ends to form a packet.
- Cook until the vegetables are tender and lightly charred, turning halfway through, about 20 minutes total. Serve hot.
Holiday baking ...
Posted on December 162 Simple Baking Swaps to Lower Your Sugar Intake This Holiday Season....
For any baked goods this Christmas, like cookies or muffins, simply swap out almond flour for white flour and Truvia for regular sugar.
Tips for a Strong Season
Posted on December 07With the holiday season in full swing, I'm sharing the top go-to healthy habits to help you feel both physically and mentally strong. Even if these habits are part of your routine, reminders are essential, especially when stress and lack of time can begin to get the best of you.
Implementing these into your life will have you feeling stronger and more energized for the seasonal festivities while also keeping your physical and mental health in check. If this list seems overwhelming, find one or two that resonate with you, and start there. Remember, the small but consistent things make up the recipe for a healthy life.
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Ingredients
- 2½ cups diced fresh or frozen strawberries
- 2 cups Greek vanilla yogurt or flavor of your choice
- ½ cup melted coconut butter
Instructions
- Line a 9½ x 13 in. rimmed baking sheet with parchment paper.
- Add 2 cups of the strawberries, yogurt, and coconut butter to a large bowl and stir to combine. Pour the mixture onto the baking sheet and spread into an even layer.
- Sprinkle the remaining strawberries on top. Freeze for 8 hours minimum.
- To serve, break apart a piece of the bark and enjoy!
Cauliflower Mash..... because it only takes an extra 500 calories per day to gain 1# of fat per week...
Posted on November 24Ingredients
1 large head cauliflower cut into florets
3 tablespoons butter
3 tablespoons sour cream
6 cloves garlic divided
Salt and black pepper to taste
Instructions
Place cauliflower in a steamer over a large pot of boiling water. Steam for 15 minutes until tender. Alternatively, boil cauliflower in salted water for 10 minutes or until fork tender. Remove and drain. Cover with a lid and set aside.
In the same pot, heat the butter over medium high heat. Sauté garlic until fragrant (about 1 minute).
Blend cauliflower and garlic in a food processor on high setting until smooth. You may need to do this in batches of two or three, depending on the size of your processor.
Transfer blended cauliflower into the pot with the garlic. Stir in the sour cream and season with salt and pepper.
Burn Baby Burn!
Posted on November 11Do you want to burn fat versus store fat?
Whether for weight loss, mental clarity or long sporting events, burning fat for fuel is the key.
Follow these recommendations to accelerate fat burning.....
1. Exercise fasted in the morning
2. Drink coffee or tea in the morning (no sugar please)
3. Use your brain! (do a puzzle or get to work)
4. Hot therapy (sauna or steam room)
5.Cold therapy (cold plunge, cold shower or cryotherapy)
Plenty of Plants & Protein
Posted on November 09Protein is essential for ensuring we have the raw materials we need to remove toxins out of the body.
The other piece of the equation is that of plants. Plants give us fiber (to bind toxins), vitamins and minerals, and phytochemicals to help protect us from stress. Just remember the framework of healthy removal and transformation of substances in the body as being “plants + protein” then we can think about them with every meal we create.
-vegetable omelette with avocado and salsa
-large multi-veg salad with chicken
-apple with almond butter
-salmon, asparagus and mushrooms
Exercise....
Posted on November 05Exercise favorably alters the hedonic (pleasant sensation) response to food to reduce cravings, and can be a helpful adjunct to other strategies in treating food addiction, binge eating and overeating.
So.... I severely broke my second toe. My first thought was, how am I going to move my body and get my daily exercise? I typically move for 90 to 120 minutes per day (gym in the morning and long walks in the evening).
Besides the pain (LOL), the first thing I noticed was my desire for more food, especially carbohydrates. Craving carbs when in pain, stressed and immobile is a very real thing.
So, I am doing what I can by biking for 10 miles per day and still lifting weights. It is a good reminder that exercise or any movement can help with appetite control and weight management.
The Nutrition Guide to Reducing Risk of Alzheimer’s Disease
Posted on November 01Picture yourself parking your car at the grocery store. You go in, finish your usual shopping routine, pay for your groceries, and exit the store. Once you walk out with all these bags of groceries, you realize you've forgotten where you parked your car! This type of situation can be laughable, and, honestly, it happens to the best of us. Forgetfulness may even become more common as we age. Unfortunately, once this type of amnesia turns into forgetting how you even got to the grocery store, our brains may have already begun an evident cognitive decline known as Alzheimer's disease.
In honor of Alzheimer's Awareness Month, this issue is dedicated to nutrition and lifestyle interventions to fight Alzheimer's disease.
The Nutrition Guide to Reducing Risk of Alzheimer's Disease
Embrace the Mediterranean Diet. Much of the research conducted about Alzheimer's Disease and prevention points to an anti-inflammatory diet or the Mediterranean Diet. The basic principles of the Mediterranean diet include:
Eat more vegetables, fruits, nuts, seeds, legumes, herbs, spices, fish, seafood, and extra virgin olive oil.
Eat poultry, eggs, and plain yogurt (if tolerated)
Eat grass-fed red meat.
Avoid sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
Boost Intake of B Vitamins: As one grows older, B vitamins, including vitamins B6, B12, and folate become essential for brain health and cognitive function. The B vitamins play a vital role in boosting neurotransmitters' production that delivers messages between the brain and body. And since B vitamins are water-soluble, the body cannot store them up for when needed. Without consistent intake of these nutrients, the body is at risk for memory loss and neurodegenerative diseases such as Alzheimer's. Food sources of the B vitamins include tuna, beef, salmon, fortified cereals, beans, and leafy greens.
Drink spring or filtered water. Tap water may contain aluminum, a neurotoxin, and can significantly increase the risk for Alzheimer's disease when consumed in large amounts. While brain damage from aluminum toxicity requires a significant amount of aluminum consumption, limiting tap water consumption is an easy step for most people to take.
Get Nutty! Including various nuts and seeds in your diet will help increase brain-boosting vitamins and minerals, including vitamins E, B6, niacin, folate, magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium.
Explore Adding Supplements. While the general recommendation is to get nutrition from food, some nutrients could add extra brain-protecting benefits and can be explored with your health provider. A few brain-boosting supplements linked to preventing Alzhhemiers include omega-3-fatty acids, iron, vitamin A, vitamin E, selenium, B vitamins, zinc, choline, apple pectin, probiotics, calcium, and magnesium.
Daily Habits to Keep Alzheimer's at Bay
Play Brain Games! Do a puzzle, crossword, or read a book to challenge those cognitive muscles and keep the brain active. Much research has shown that simple yet challenging tasks help reduce stress, anxiety and prevent brain function decline.
Don't Smoke. If you smoke, quit. Smoking more than doubles the risk of developing dementia and Alzheimer's disease.
Stay Active. Participate in moderate or intense physical activity such as biking, walking, swimming, or dancing regularly.
Brush (and floss) your teeth: Higher than average mercury concentrations have been found in the brains of Alzheimer's patients. The most common exposure to mercury is a dental amalgam (fillings). Not only has recent research shown that brushing your teeth prevents bacterial buildup, it also prevents cavities which can cause long-term cognitive damage.
Salmon with Roasted Red Pepper Quinoa Salad
Ingredients:
2 tablespoons extra-virgin olive oil, divided
1.25 pounds skin-on salmon
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons red-wine vinegar
1 clove garlic, grated
2 cups mixed salad greens
½ cup chopped tomatoes
1 cup chopped roasted red bell peppers (from a 12-ounce jar), rinsed
2 cups cooked quinoa
1 tablespoon sesame seeds (optional)
Directions
Heat 1 tablespoon of oil in a large nonstick or cast-iron skillet over medium-high heat. Pat salmon dry and sprinkle the flesh with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up, and cook until lightly browned 3 to 4 minutes. Turn and cook until it's cooked through and flakes easily with a fork, 1 to 2 minutes more. Transfer to a plate.
Meanwhile, whisk the remaining oil, 1/4 teaspoon each salt and pepper, vinegar, and garlic in a medium bowl. Combine salad greens, tomatoes, and peppers; toss with dressing.
Divide salad onto four plates, top with ½ cup cooked quinoa and 4 oz salmon.
Tip: If you are looking to lower your carb intake, sub cauliflower rice for the quinoa.
Be Inspired
"Peace of mind is the basis of a healthy body and a healthy mind; so peace of mind, a calm mind, is very, very important."
- Dalai Lama
Homemade Egg Wrap
Posted on October 25Ingredients:
1 cup spinach, 1 egg, salt, 1 tsp chill flakes, 1 tsp oregano, ¼ tsp black pepper powder, 2 button mushrooms, ¼ cup bell pepper, 1 tomato and 6-8 basil leaves.
Directions:
Blend spinach, egg, chili flakes, oregano and black pepper to a pouring consistency.
Heat a pan, add oil and sauté mushrooms, bell pepper, tomato and basil leaves along with salt and black pepper to taste. Remove when done.
In the same pan make the wrap using the spinach batter. Then add the sautéed veggies and fold in the desired shape and enjoy!
Engage Your Microbiome
Posted on October 14An eating plan consisting of a variety of whole, plant-based foods supports the gut microbiome in producing a diverse population of bacteria and other microorganisms needed for overall health.
Diet can influence inflammation, which can influence microbiome bacteria. A systemic relationship exists between the microbiome and the body as a whole, affecting illness or health, as well as how the gut interacts with the brain. (Think brain fog, anxiety, depression, OCD, ADD and memory issues)
A healthy approach to eating that includes fruits, vegetables and teas can increase the diversity of gut microbiota.
