HIIT Workouts

Everyone’s time is precious!  And the number one reason for not working out is not having enough time!  But much, much research has been done to prove that you don’t need tons of time to workout.  You just need intensity.  There are many different types of these workouts.  But for the most part they are referred to as a HIIT workout.  High Intensity Interval Training.  That means that you would alternate doing high levels of intensity of an exercise followed by a lower level of recovery.  This type of workout can be done on a variety of different exercises so you can make it something you enjoy (running, elliptical, weight, plyometrics, etc.)!  PLUS you don’t have to workout for as long!!!  This type of workout can results in the quickest way to burn fat and gain muscle simultaneously.  WIN WIN!!!   

Here is an example of a HIIT workout.  Perform each exercise for 30 seconds followed by a 10 second recovery/transition. Repeat the whole circuit 2-3 times.  That’s only about 7 minutes for a super effective and FAST workout!  Try it!!!

Have a WONDERFUL weekend!!!

Substitutions

Yesterday Kayla French did a lunch and learn about how to “healtherize” your favorite recipes!  We pigged out on some delicious healthy treats and received a bunch of recipes and info.  One of the things she provided was a healthy substitution list.  I thought it was worth sending out to everyone!

Ingredient substitutions for healthy recipes
If your recipe calls for this ingredient:	Try substituting this ingredient:
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Bread, white	Whole-grain bread
Bread crumbs, dry	Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods	Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking	Cooking spray, olive oil, grapeseed oil, coconut oil, or nonstick pans
Cream	Fat-free half-and-half, evaporated skim milk, almond milk
Cream cheese, full fat	Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain)	Whole-wheat flour for half of the called-for all-purpose flour in baked goods Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit
Ground beef	Extra-lean or lean ground beef, ground chicken breast or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise greek yogurt, avocado
Meat as the main ingredient	Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat Greek yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce Liquid Aminos
Sugar	In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends
Yogurt, fruit-flavored	Plain low-fat yogurt with fresh fruit slices

I hope everyone has a WONDERFUL weekend!!!

 

Soda

Don’t drink your calories!  You may have heard that before, but there is definitely truth behind it!  This infographic shows you how much activity you’d have to do to burn off all of the calories consumed in soft drinks!  YIKES!!!  

Besides being highly caloric, soda is also filled with chemicals, causes tooth decay, heartburn, liver problems, heart disease and high blood pressure.  It can also lead to kidney problems, osteoporosis and diabetes.  So skip the soda and stick to water!!! 

 

Have a WONDERFUL weekend!!!

Failure

Health and wellness are a journey!  There are many ups and downs along the way.  And as with anything in life, you must be prepared to fail from time to time.  You may cave in and eat the last four doughnuts or you may skip out on a workout because life gets too hectic.  And that’s okay!  We’ve all been there!  But the difference is that successful people move on from these failures and change things!  They don’t give up or stop.  They keep going!!!  And that’s what I challenge each of you to do!  KEEP GOING!!!  Here is a list of some of the world’s most famous failures.  You may just be surprised!

 

1. Bill Gates – He dropped out of Harvard University.  He then went on to be the founder and chairman of Microsoft.

 

2. Abraham Lincoln – He only had 5 years of formal education.  He then went on to become the 16th President of the United States of America.

 

3. Isaac Newton – When he was young, he did very poorly in grade school, so poor that his teachers became clueless in improving his grades.  Many thought that Isaac was born a genius, but he wasn't!  He became the greatest English mathematician of his generation. His work on optics and gravitation made him one of the greatest scientists the world has even known.

 

4. Ludwig van Beethoven – His music teacher once said of him "as a composer, he is hopeless".  And during his career, he lost his hearing.  He then went on to become one of history's most supreme composers. His reputation has inspired - and in many cases intimidated - composers, musicians, and audiences who were to come after him.

 

5. Thomas Edison – When he was a boy his teacher told him he was too stupid to learn anything. When he set out on his own, he tried more than 9,000 experiments before he created the first successful light bulb.  Edison went on to be one of the most prolific inventors in history, holding 1,093 U.S patents to his name.

 

6. Michael Jordon – He was cut from high school basketball team because of his "lack of skill".   He is now considered to be one of the greatest basketball players of all time.

 

7. Walter Disney – Disney started his own business from his home garage and his very first cartoon production went bankrupt. During his first press conference, a newspaper editor ridiculed Walt Disney because he had no good original ideas.  He went on to become one of the most well-known motion picture producers in the world and founded a production company. The corporation, now known as The Walt Disney company, makes average revenue of US $30 billion annually.

 

8. Steven Spielberg – During his childhood, Spielberg dropped out of junior high school. He was persuaded to come back and was placed in a learning-disabled class. He only lasted a month and then dropped out of school forever.  He went on to win three Academy Awards and ranks among the most successful filmmakers in history.

 

9. Albert Einstein – His grades in school were so poor that a teacher asked him to quit, saying, "Einstein, you will never amount to anything!"  His parents thought that he was mentally retarded.  He went on to become one of the most widely regarded scientist of the 20th century.

 

10. Marilyn Monroe – 20th Century-Fox dropped her because her producer thought she was unattractive and couldn’t act. She kept on going and eventually she was recognized by the public as one of the 20th century's most famous movie star, sex symbol and pop icons.

 

SEE?!!!  Failure can lead to GREAT success!!!  

I hope everyone has a WONDERFUL weekend!!!

 

Oats

Did you know that oats are SUPER good for you?!!  Well they are!  Oats are a low calorie food.  A cup is only 130 calories!  They also stay in your stomach longer so they make you feel full for longer.  They also provide a high level of fiber and a low level of fat.  Oats are also on the list for some of the highest protein of any grain.  Oats also help to stabilize blood sugar and reduce the risk of diabetes.  The high fiber and complex carbs help to slow down the conversion into simple sugars.  Oats have also been shown to lower cholesterol, protect against heart disease and cancer and enhance the body’s immune system response to disease!  That’s a lot of work for a food!  

There are TONS of ways to eat oats.  Oatmeal is an easy choice.  I eat oatmeal almost every morning for breakfast.  I throw in some ripe berries and some honey and it is DELISH!  Oats can also be ground up and used to make pancakes!  One cup of ground oats, ½ a cup of almond milk and one egg!  That’s it!  Another one of my favorites is No Bake Energy Bites.  (We call them Amazeballs!!!)

1 cup oatmeal
½ cup peanut butter (or other nut butter)
⅓ cup honey
1 cup coconut flakes
½ cup ground flaxseed
½ cup mini chocolate chips
1 tsp vanilla

Mix everything above in a medium bowl.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls and enjoy!  I personally don’t put the coconut in there.  And I quit rolling them into balls and just started making a smaller version in a cup.  They are SOOO good!  

I hope everyone has a WONDERFUL weekend!!!

Pick Tennessee App

Now buying fresh, local produce is easier than ever!!!  Check out the new Pick Tennessee App !  You can find farms and farmers markets in your area as well as look for certain produce!  It will also map your way to these places!  CHECK IT OUT!!!   

Pick Tennessee App

Hope you have a WONDERFUL weekend!!!

Fed Up

There is a movie coming out next weekend and it is called Fed Up.   It is being called the film that the food industry doesn’t want you to see.  

The film reveals why people are more sick than ever before and what’s really causing it.  This movie intends to open people’s eyes to what they are really eating and how it is affecting their bodies.  I personally can’t wait to see it!  Lots of the advertisements for this say it will change the way we view food forever!  One of the best ways to take care of yourself and your health is to be informed!  So take a second to watch the trailer and see if it stirs up some emotion!  The film points out that for the first time in history, our children will have a shorter lifespan than us.  Did you read that?!  I can tell you one thing…..after watching the trailer…..It makes me FED UP!!! 

 

Fed Up Movie website
 

Let me know what you think about it! 

Hope you have a WONDERFUL weekend!!!