Health and Fitness Tips and Inspiration

  1. [Recipe] Healthy Guacamole




    You can make guacamole healthy by eliminating sour creams and mayonnaise. Try this yummy recipe today!

    Ingredients:

    • 3-4 Ripe Avocados
    • Fresh lime juice from 1/2 of a lime
    • 1 Tbsp chopped cilantro
    • Minced onion (purple or red)
    • Fresh garlic - grated or passed through a garlic press
    • Salt & Pepper to taste

    Directions:
    Cut avocados in half and remove pit. Scoop all the flesh out of avocados and place into a bowl. Add lime juice, minced onion, garlic and cilantro into bowl. Mix until combined. Salt & Pepper to taste.

    Try this guacamole on cut up veggies, salads or chicken!
    Read more »
  2. Motivation tips to get you moving and have FUN!





    The biggest barrier to working out is seeing it as “WORK”. Sometimes all we need is a little fun to keep us going! If you need some exercise motivation, give the following tips a try. Make your workout seem less like work and more like FUN!


    • If you love to read, try reading while riding a stationary bike or on an elliptical. Grab your phone, tablet, or latest gossip magazine. Reading can be a fun distraction while working out – just make sure to keep proper form and don’t slack in your pedaling while catching up on the latest news!

    • Instead of being a couch potato the next time you watch TV, hop on a treadmill or elliptical while you watch your favorite shows! Turn a 30 minute TV show into a circuit workout. Pedal, walk or run during show segments and use the commercial time for crunches, push-ups, or jumping jacks. You can also run the stairs, take a lap outside, or crank up the intensity during those 2 minute breaks. This will give you a great interval workout

    • Call a friend, co-worker, or spouse to help motivate you and keep you on track. Setting a workout time and place to exercise together will both be more fun and keep you from bowing out of a sweat session. Working out with a partner could also spark some friendly competition and they will cheer you on as you go.

    • Make a playlist of your favorite upbeat songs that energize you and keep you moving! Pick out fast paced songs that you love and that will keep your body and mind stimulated. When the music is pumping, you are less likely to slack!

    • If indoor fitness equipment is a challenge, be creative and use the things in your house or apartment to create a circuit. Use chairs for tricep dips, run the stairs, take a lap around your house, use cans of soup for weights, or purchase exercise bands. Resistance bands are a low cost alternative to dumbbells and weights. They can be used anywhere and can easily be packed in a bag or purse for mid-day workouts.
    • Don't let a time crunch be a factor for you. You don't need to dedicate an entire 30-60 minute segment to working out. Try interval training in 10-15 minute "chunks". Warm up, follow with some moderate intensity exercise, followed by 2 minutes of high-intensity exercises. Alternate back and forth of moderate to high-intensity until your time has expired. Remember, breaking a 30 minute exercise routine into 2 "chunks" of time, is far better than not exercising at all.

    • Always remind yourself that exercise has many benefits beyond weight loss. You'll feel healthier, happier, and potentially live a longer life with staying active. If you are looking for weight loss, remember, the weight didn't come on overnight, don't expect it to come off overnight. Stay focused, motivated, and be patient with yourself. Don't get discouraged.

    • Remember, making exercise FUN is a great way to keep you moving and motivated on your fitness journey.
    Read more »
  3. [Recipe] Roasted Squash Soup




    Make this healthy version of roasted butternut squash soup. Perfect for any cool fall evening!

    Ingredients:
    • 2 large butternut squash
    • 1/4 cup olive oil
    • Fresh garlic bulb
    • 2 cups low-sodium chicken or vegetable stock
    • 2 1/2 Tbsp fresh lime juice
    • Salt & Pepper to taste
    • Ground nutmeg

    Directions:
    Start by preheating your oven to 350°F. Prepare a large roasting pan by coating the bottom with olive oil. Cut the squash into halves and clean out seeds. Place squash cut-size down in pan. Prick the outside skin with a sharp knife. Place onion around squash. Cut the top off fresh garlic bulb and drizzle with olive oil. Place garlic in roasting pan. Bake for 45 minutes to an hour until squash is tender. Remove and let cool.

    Scrape fresh roasted squash into a large stock pot. Add in the onion and squeeze garlic flesh in as well. Add your chicken or vegetable stock and lime juice into pot. Bring to a boil. Reduce heat and simmer for 20 minutes. Either move contents into a blender or use a hand blender in the stock pot, puree the soup until smooth. Ladle the soup into bowls and season by adding nutmeg, salt and pepper to taste.
    Serve with a piece of high-fiber or multigrain bread.

    TIP:
    Try this recipe with a variety of different squash. They are quite plentiful in the fall season!
    Read more »
  4. [Recipe] Zucchini Chips


    Make this healthy easy bake snack!

    Ingredients:

    • Zucchini
    • Olive Oil
    • Whichever spices you want to add (I prefer Spanish Paprika and Sea Salt)

    Directions:
    Preheat oven to 375F, slice zucchini thin, place on greased baking sheet.
    Brush with olive oil, sprinkle with seasoning, and bake for 25-30 minutes.

    Enjoy!
    Read more »
  5. The Benefits of Ellipticals



    Whether you have trained on ellipticals for years or are just starting to fit an elliptical into your fitness routine, elliptical cross training has a variety of benefits that can help a person get into shape and stay healthy. The following list describes some of the benefits elliptical cross training brings!

    1. Elliptical cross training is a low-impact workout that is great for cardiovascular health! Before elliptical cross trainers were made widely available to the public, people who wanted intense cardio activity were limited to high-impact exercise.
    2. Ellipticals can be used by all ages of people and they are easy to figure out. Most allow you to hop on and go.
    3. It is a workout that is easy on the joints. With an elliptical, you can get in a vigorous, heart-pounding workout that doesn’t pound on your joints!
    4. Elliptical cross trainers provide excellent weight-bearing exercise which helps strengthen the bones and reduce the risk of osteoporosis. There are also muscle-toning benefits because of this!
    5. You will work your upper and lower body at the same time. With some workouts your focus is either on just the legs, or only the arms. With an elliptical you can work both! Ellipticals also have built in programs that allow you to change up your program and provides some workout variety
    6. Ellipticals do provide for some multi-tasking. If you need to read the latest magazine or catch up on emails, you usually have the capability to get these done while continuing to get your cardio on.
    7. And last, but not least, you can pedal in reverse. There are claims that pedaling in reverse works the calves and hamstrings more than pedaling in forward motion. It's fun to try, so give it a go.
    Read more »