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Fitness boot camp

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Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500sLorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500sLorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500sLorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500sLorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s

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Personal Training

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s. Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s. Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry’s standard dummy text ever since the 1500s.

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Indoor sessions

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Personal workout trainers

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14 Foods Heart Healthy Foods that Lower Cholesterol

1. Whole grains and oats – a five-year Insulin Resistance Athersclerosis Study showed that people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”

blueberries

2. Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs with fewer side effects.
Shop for Blueberries

3. Pistachios, 4. Walnuts, and 5. Almonds – a Penn State study showed that eating pistachios significantly lowers LDL (bad) cholesterol levels. Research published in the Journal of the American College of Cardiology showed eating walnuts after a high-fat meal might protect your heart. Omega-3 fats and antioxidants in nuts work to reverse the arterial damage caused by saturated fats.

Avocados

6. Avocados, 7. Olives, and 8. Olive oil – 26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol. The good fats in avocados, olives, and olive oil protect against heart disease and diabetes. Check out the Mediterranean Diet.

9. Flaxseed oil – flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.

10. 100% cranberry-grape juice – antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.

salmon

11. Fish and Fish oil – a study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.

12. Black soybeans – a study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.

13. Pomegranate juice – a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).

14. Yogurt with live active cultures (probiotics) – Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”

You might be a person who is predisposed to high cholesterol, or maybe your diet could use a shape-up. Here are a few key points on cholesterol that I try to focus on:

  • LDL or “bad” cholesterol deposits itself on the walls of your arteries, forming plaques that make them hard and narrow. HDL or “good” cholesterol removes excess LDL in your blood and brings it to your liver for disposal. The more HDL you consume, the less LDL you’ll have in your blood.
  • You may need medication to help reduce your cholesterol, but eating a heart-healthy diet and getting exercise are very important.
  • Everyone should have their cholesterol checked-it doesn’t matter if you are young/old, female/male, or thin/overweight.
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Easy Kids Recipes

Frozen Chocolate Yogurt Mud Pie

By Kiera S. Campbell

Are you looking for easy kids recipes to keep your children busy? Kids just love to help out in the kitchen and cooking is a great and fun way to teach your children the importance of eating healthy. This is one delicious and nutritious dessert recipe that your kids will surely love to make and to eat.  And did I mention that it’s healthy, too?

This easy recipe for a dessert requires no cooking and is ideal even for your little preschooler. Once you’re comfortable making this recipe, feel free to experiment with various containers to create your own mud pie shapes.  

This recipe makes 1 Frozen Chocolate Yogurt Mud Pie that serves two.

What you’ll need:

5 cups plain yogurt
250g Chocolate cookie crumbs
4 tbsps Melted margarine
Soft, sweet fruits chopped in small pieces (mango, banana, etc.)

What you need to do:

1. In a large bowl, mix together your margarine and your cookie crumbs. We’re looking for a sticky moist consistency.

2. Next, line your container with this cookie crumb mixture. The bottom and the sides of your container should be covered with it (pretend you’re making a cup made of cookie crumbs).

3. Make sure you pack them in tightly and that it is around ¼” thick. A round container that is 4” in diameter and 3” in height is a good size, although you’re free to experiment with the shape and size of your mud pie.

4. Next, in another bowl, mix the plain yogurt and your fruit pieces together. The fruit pieces should be completely hidden inside the yogurt mixture.

5. Put the yogurt mixture into the cookie crumb mixture (like you’re filling the cup you made with yogurt).

6. Leave in the freezer to harden and freeze.

7. Once it’s frozen, it’s ready to serve. You may lift it out of your container or you may serve it in the container – your choice. If you want, you may also put fruit slices or sprinkle chocolate chips on top.

Healthy and easy kids recipes like this are fun to make. But are you able to teach your kids the importance of choosing healthy food all the time?

Kiera S. Campbell is the author of “Yummy Healthy Tummy: The Secrets of Raising Healthy Kids Every Parent Needs to Know!” She can teach you how you can help your children grow up to love and choose healthy eating for life. Visit The Yummy Healthy Tummy to learn more.

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Quinoa with Garlic, Pine Nuts and Raisins

Courtesy of Ellie Krieger for Food Network Magazine

Ingredients

  • 1 cup quinoa, rinsed well
  • 1/4 cup pine nuts
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, thinly sliced
  • 1/3 cup chopped fresh parsley
  • 1/4 cup raisins
  • 1 tablespoon fresh lemon juice
  • Kosher salt and freshly ground pepper

Directions

Place the quinoa in a saucepan and cook over medium heat until toasted, about 2 minutes. Add 1 3/4 cups water (or use low-sodium chicken broth) and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 10 to 15 minutes. Remove from the heat and let sit, covered, about 2 minutes.

Meanwhile, toast the pine nuts in a skillet over medium-high heat, stirring, until golden, about 3 minutes; transfer to a plate. Add the olive oil and garlic to the skillet and cook over medium heat, stirring, until golden, about 2 minutes. Transfer the garlic to the plate, reserving the oil.

Fluff the quinoa with a fork. Add the pine nuts, garlic, reserved oil, parsley, raisins and lemon juice. Season with salt and pepper and toss.

Per serving (3/4 cup): Calories 300; Fat 15 g (Saturated 2 g); Cholesterol 0 mg; Sodium 5 mg; Carbohydrate 37 g; Fiber 4 g; Protein 8 g

Byadmin

Going Green with Borax

If you’re wandering down the laundry aisle of your local grocery store, you may have seen a product called 20 Mule Team® Borax.  What is Borax?  Is it a natural product?  How would you use it? Is it really a ‘green’ product?

Sodium borate, also known as Borax, is a naturally occurring mineral.  It is composed of sodium, boron, oxygen, and water.  Many people are already aware that Borax is often used along with laundry detergent. It helps to soften the water, making the detergent work better.

Borax can be used for laundry, but can also be used in other ways throughout the house.  From being a multi-purpose cleaner to killing bugs to being used in arts and craft projects, Borax can be used in a multitude of ways.  It is safe for washing machines, plumbing systems, and septic tanks.  It does not contain phosphates or chlorine, chemicals that are hazardous to your family and the environment.

Do you need to clean any stains from your carpet or rugs?  Make a paste of water and Borax and rub it into the stain.  Let the paste dry, then simply vacuum everything up.  You find as a result a clean and fresh smelling carpet or rug – and no stains.

Occasionally you’ll find ants have made their way into your home.  If this happens to you, mix together a spoon of Borax and a spoon of powdered sugar. (Make sure you use different spoons when measuring this.)  You can leave small piles of this mixture wherever you see ants. However, please remember not to leave it within the reach of children or pets.

Not only will Borax kill ants and roaches, it can also be used to help kill fleas that have gotten in your carpet.  Sprinkle the Borax onto the carpet and let it sit for at least an hour.  Once again, when the time is up, vacuum away the fleas, and any possibly carpet odors as well.

Have you found there is a certain odor coming from your refrigerator that you can’t get rid of?  Add one tablespoon of Borax with one cup of warm water.  With a sponge, wipe down the walls, shelves, and drawers in your refrigerator.  Rinse with clean water, and your odors will rinse away too.

Having trouble with odors from your toilet bowl.  Sprinkle one-fourth cup of Borax into your toilet bowl.  Swish the bowl with your toilet brush and let stand for a minimum of a half hour to overnight.  Swish again and then flush the odors away.

If you have some flowers that you would like to preserve, you can use Borax to help do that.  Begin by covering the bottom of a shoe box with Borax.  Add cut flowers, leaving just a little bit of stem, and placing them into the shoe box.  Gently cover the flowers and leaves with more Borax until the flowers are completely covered.  You may have to sprinkle the Borax into roses or carnations to make sure that the flowers are covered.  Leave no air space around the flowers.  Seal the box and store it for seven to ten days.  After the flowers are dried, slowly pour the Borax from the box.  Then remove them by dumping the rest of the Borax off of them.  Clean off any remaining Borax by using a soft paint brush or gently blowing it off.  ou can easily strain and reuse the Borax another time.

Borax, this naturally occurring mineral, is yet another item you can add to your home which will help you to go green. As you can see, it’s not only great for treating laundry but has a multitude of different uses as well.

It is truly a wonder product, and one that is friendly to the environment.

Byadmin

10 Make-it-Quick Family Meals

Do YOU have any idea what are you serving for dinner tonight? Any ideas on lunch or brunch this coming weekend? It can be a very discouraging task to come up with meal ideas each and every day, especially if you have kids who are picky eaters. Here are ten quick ideas for family meals. Why not reduce the stress and try one tonight?

1.    Spaghetti – It’s so easy to throw some noodles in a pot of boiling water and simmer some spaghetti sauce. Spaghetti sauce is also very nutritious and versatile: ground beef or turkey, diced vegetables and a variety of herbs and seasonings and you can make it all your own. For a low calorie meal, use spaghetti squash in place of traditional noodles.

2.    Tacos – If your family happens to likes Mexican food, whip up a batch of tacos for dinner. You can easily mix up a batch, providing hard and/or soft shells for variety. For family menu planning, slice and dice your preferred toppings ahead of time so you can just pull them out on taco night. If you’re into bulk cooking, it’s easy to cook up a large batch of taco meat and spices, freezing it for a later date.

3.    Macaroni and cheese – What kid doesn’t like this as a dinner main dish? Spice it up with diced tomatoes, crumbled turkey or chicken bacon, or hamburger.

4.    Pizza – and I don’t mean store-bought or delivery. Keep several prepared pizza crusts on hand, or make your own with whole wheat flour instead of all-purpose. On pizza night, let the entire family choose which of their favorite toppings they want on their pizza. Preparation time is fun, and because of this you can get supper in the oven in no time flat. Wait about 20 minutes to cook and you’re ready to eat!

5.    Skewers – you can create tasty chicken, seafood or beef kebabs quickly. Skewer the meat and your favorite vegetables, placing them in a sealed container until meal day. This is the benefit of meal planning – getting prep work done early. Cook your tasty kebabs on the bbq, or use a grill pan indoors.

6.    Hot dogs – You can find turkey or chicken wieners (check and make sure it ‘real’ or ‘100%’ poultry) in most grocery stores, and there are even some ‘light’ varieties. Boil or grill them, add your favorite toppings and you’re done! Thank you Oscar Mayer!

7.    Chef salad – Salads are always quick to fix but they usually lack something in the taste department. With a chef salad you get your portion of protein from lean chicken or turkey. The taste comes from the add-ins: turkey or chicken bacon crumbles parmesan cheese, tomatoes, shredded cheese, black beans and cucumbers. Use other ingredients that your family likes.

8.    Grilled cheese sandwich – Dinner doesn’t need to be a four-course meal. For a new taste, add a few slices of a juicy tomato or side this with soup.

9.    Tortilla wraps – Create quick and yummy sandwiches with your favorite flavor of tortilla. Glaze with mustard or low calorie mayonnaise. Add crunchy veggies and diced chicken, fish or beef.

10.    Leftover creations– Use leftovers to create salads, casseroles, sandwiches and soups. Don’t let anything go to waste if it can be used for new meals.

I hope these ideas help spark some of your own creative ones which will not only save you time and money, but allow you to enjoy time with your family as well.

Byadmin

Fitness Time as a Family

It’s important for every member of your family to get their share of physical activity in their daily lives. Exercise is not only a ‘must’ for people who are trying to lose weight, or get a more sculpted body. One of the best ways to have ‘family time’ and stay healthy is to schedule a family fitness time.

These days, even our kids are busy. They have homework, afterschool activities and friends they want to hang out with. Our days are super-busy too. When we actually do get the chance to get together, this family time is important. To ensure that you get family time each day, even though everyone is busy with their own thing, let that time do double-duty.

When your schedule is packed, any time that can serve dual purposes is a ray of light. Instead of trying to find time to exercise by yourself, why not get the entire family together to exercise? This way, each person gets the physical activity they need, and you can use the time for bonding as well.

Hold Each Other Accountable

One of the downfalls of working out by yourself is the lack of motivation or accountability. Friends may work out with you on occasion, but they have families and other responsibilities too. When you include your own family, you have built-in motivators for each other. What used to be seen as a chore is now fun family time together, because you are tackling it as a team.

The many benefits of family fitness:

• Everyone participates together to gain better fitness

• It’s easy to create challenges for one another

• You’re tackling eating well as a family, and are more likely to pay more attention to it

• You can schedule family fitness around other commitments

When you take on family fitness habits, you end up with constant support 24/7. If your schedule only permits 30 minutes several days a week, that’s fine. However, Instead of thirty according to the time you have to spend together, you can stretch that time to an hour if you want to. Let’s take a look at some ideas for family fitness workouts:

• Work out to a DVD or video

• Go bike riding together

• Lift weights together

• Play video or other games which allow you to get up and move during play.

Each member of your family can pick an exercise they love to do, introducing it to everyone else. On different days, let a different member of the family decide on the workout routine. This way, each member of the family stays involved AND has a chance to show off a new favourite exercise.

By turning exercise and fitness into a family affair, chances are you’ll stick with it longer and enjoy it more than if you were to simply do it on your own. Why not give it a try, and get everyone in your household fit at the same time?