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Author: Meredith Mitchell

How Do You Manage Your Stress?

How Do You Manage Your Stress?

Good Morning McKinley!

Exercise reduces stress.  This isn’t the first time you’ve heard that, nor will it be the last.  Through this email I want you to understand why exercise does such a good job reducing our stress and learn successful ways for you to manage your stress  Stress that is not managed can lead to sleepless nights, headaches, a weakened immune system, high blood pressure and the list goes on.

How does exercise help us relieve stress?

Simply put, exercise depletes our stress hormone, cortisol and releases endorphins which is known as the “Happy” hormone.  According to the Stress Management Society, “Any form of physical activity leads to the release of these feel good neurotransmitters. The increase in endorphins in your body leads to a feeling of euphoria, modulation of appetite and an enhancement of immune response. This helps combat the negative effects of stress”.

The American Psychological Association reported, “[Exercise] forces the body’s physiological systems — all of which are involved in the stress response — to communicate much more closely than usual: The cardiovascular system communicates with the renal system, which communicates with the muscular system. And all of these are controlled by the central and sympathetic nervous systems, which also must communicate with each other. This workout of the body’s communication system may be the true value of exercise; the more sedentary we get, the less efficient our bodies in responding to stress”.

http://www.apa.org/helpcenter/exercise-stress.aspx

How to successfully relieve stress through exercise:

1.       Choose something YOU enjoy doing: If you’re stressed out about releasing your stress, you need to figure out why!  Are you stressed about taking the time to exercise or are you stressed about the actual workout?  If it’s time you’re worried about, try taking a 10min walk, 3 times a day or do a 20min bodyweight workout before work.  If you’re stressed out about the workout, choose a different workout.  Everyone is different and we all relieve stress in different ways.  No matter what you choose, you should feel rejuvenated when you’re finished exercising.  Here are some examples:

  • Walking, jogging or running
  • Riding a bike or taking a spin class
  • Water aerobics, swimming laps or playing with your kids in the poolJ
  • Paddle boating, stand up paddle boarding, canoeing and kayaking
  • Yoga, pilates and tai chi
  • Playing golf – without a golf cart J
  • Rock climbing
  • Dance or aerobics class
  • Circuit Training

2.       Make an appointment: Relieving your stress is a very important appointment to keep but it’s also the easiest appointment to cancel because it’s not really mandatory, right?  Don’t you think feeling your best so you can perform at your best, should be mandatory?  Schedule your exercise appointments when you schedule the rest of your appointments for the week.  Keep the appointment – it’s important!

3.       Be Consistent: Unless you are ill or have a physical ailment that is preventing you from doing anything, stay consistent with your workouts.  Consistency will help you manage your stress and ultimately, that’s what we want.  If we can’t have a stress free life, we need to be able to manage it so we can avoid any of the harmful effects stress could have on our health.  You don’t have to do the same workout every time and it doesn’t have to be for the same duration every time.  Choose to be active 3-5 times a week and stick with itJ

4.       Set SMART goals: The Mayo Clinic staff wrote a great article about stress management.  One of their suggestions was setting SMART goals – Specific, Measureable, Attainable, Relevant and Time-limited goals.  Whether your goal is stress management, weight loss or to compete in an athletic event, be SMART about setting your goals.  Click the link to read the whole article: http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1

Have a great weekend!

 

Cooking with Blueberries

Cooking with Blueberries

How nutritious are blueberries?  Very!  They’re packed with fiber, vitamin C and phytonutrients.  Click the link to learn more about the health benefits of blueberries:

http://www.blueberrycouncil.org/healthy-living/blueberry-nutrition/

 

Oatmeal and Wheat Flour Blueberry Pancakes

http://allrecipes.com/recipe/oatmeal-and-wheat-flour-blueberry-pancakes/

Ingredients:

1/2 cupwhole wheat flour

1/2 cupall-purpose flour

2 tablespoonsbrown sugar

2 tablespoonsbaking powder

3/4 teaspoonsalt

1 1/2 cupsquick cooking oats

2 cupssoy milk

3eggs, beaten

1/4 cupolive oil

1/2 cupfrozen blueberries

Directions:
  • Preheat a lightly oiled griddle over medium heat.
  • In a large bowl, mix whole wheat flour, all-purpose flour, brown sugar, baking powder, and salt.
  • In a small bowl, mix oats and soy milk. Whisk in eggs and olive oil. Pour into the flour mixture all at once. Continue mixing until smooth. Gently fold in blueberries.
  • Pour batter about 1/4 cup at a time onto the prepared griddle. Cook 1 to 2 minutes, until bubbly. Flip, and continue cooking until lightly browned.

Gluten-Free Blueberry Pancakes

http://www.foodfaithfitness.com/healthy-pancake-recipe-blueberry/

Ingredients
  • ¾ Cup Oat Flour (you can grind ¾ oats in a food processor)
  • ½ tsp Cinnamon
  • ¼ Cup Splenda
  • ¼ tsp Baking powder
  • Pinch salt
  • ¼ tsp Vanilla extract
  • ¼ Cup Unsweetened Vanilla almond milk
  • ½ Tbsp Coconut oil, melted **
  • 1 Egg white
  • ⅓ Cup Blueberries (frozen or fresh)

 

Instructions
  1. In a medium sized bowl, mix the oat flour, cinnamon, splenda, baking powder and salt.
  2. Add in the vanilla extract, vanilla almond milk, coconut oil and egg whites.
  3. Mix until just combined, do not over mix. Let stand for 5 minutes.
  4. Spray a griddle or skillet with cooking spray and heat on medium/high heat.
  5. Drop into the griddle using about ¼ cup scoops and turn down to medium heat.
  6. Drop the blueberries evenly among the pancakes.
  7. Cook until each side is golden brown, about 3 minutes per side, flipping once.
  8. Devour!

Blueberry Power Smoothie

http://www.cookinglight.com/food/recipe-finder/healthy-smoothie-recipes/blueberry-power-smoothie-recipe_2

1 cup fresh or frozen blueberries

  • 2/3 cup fat-free milk
  • 1/2 cup reduced-fat firm silken tofu (about 4 ounces)
  • 2 tablespoons raspberry spread (such as Polaner All Fruit)
  • 1 (6-ounce) carton raspberry low-fat yogurt (Yoplait Greek Yogurt)

Directions: Place in a blender until smooth!

 

Blueberry and Chicken Pasta Salad

http://www.eatingwell.com/recipes/chicken_blueberry_pasta_salad.html

Makes: 6 servings, about 1 1/2 cups each

Active Time:

Total Time:

Ingredients

  • 1 pound boneless, skinless chicken breast, trimmed of fat
  • 8 ounces whole-wheat fusilli or radiatore (Pasta)
  • 3 tablespoons extra-virgin olive oil
  • 1 large shallot, thinly sliced
  • 1/3 cup reduced-sodium chicken broth
  • 1/3 cup crumbled feta cheese
  • 3 tablespoons lime juice
  • 1 cup fresh blueberries
  • 1 tablespoon chopped fresh thyme
  • 1 teaspoon freshly grated lime zest
  • 1/4 teaspoon salt

Preparation

  1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
  2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
  3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
  4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Tips & Notes

  • Make Ahead Tip: Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.

 

Blueberry and Watermelon Quinoa Salad

http://lovelifeeat.com/2013/06/22/watermelon-blueberry-basil-quinoa-salad-a-red-awakening/

IMG_2269IMG123

 

INGREDIENTS: Recipe inspired by Quinoa Revolution, but beyond the watermelon + quinoa.
1/2 cup red quinoa, rinsed under cold water
1 cup water
2 cups cubed watermelon
1/2 cup fresh blueberries
1/4 cup sundried tomatoes, packed in olive oil
1 tbsp of the sundried tomato olive oil (or regular olive oil is fine, too)
1 tbsp chopped fresh basil
3 tbsp blanched, slivered almonds, lightly toasted in a dry pan for 1-2 minutes
1/4 cup gruyere, cut into small cubes (the salad is divine without cheese, so don’t freak if you can’t have dairy. Or, you can opt to use feta)
Salt/pepper, to taste

DIRECTIONS
After you’ve rinsed the quinoa, add it, along with the cup of water to a medium pot. Bring the water to a boil, and then simmer, covered for 15 minutes. When done, fluff with a fork and set aside to cool.

In a large bowl, toss the watermelon, blueberries, sundried tomatoes, basil, almonds and gruyere. Add the cooled quinoa, oil, salt + pepper to taste. Serve lukewarm or chilled.

 

Salmon Bulgogi Tacos with Blueberry Habanero Salsa

http://www.closetcooking.com/2011/09/salmon-bulgogi-tocos-with-blueberry.html#ixzz38tCethR5

Soft and creamy salmon marinated in a sweet and spicy Korean  bulgogi marinade served in tacos with a blueberry and basil habanero  salsa.

Servings: makes 4  servings

Prep Time: 10 minutes
Cook Time: 10 minutes
Total  Time: 20 minutes

Ingredients
Directions
  1. Assemble tacos and enjoy.

 

Blueberry & Orange Icy Pops

http://twolovesstudio.com/2013/04/26/blueberry-orange-icy-pops/

Ingredients

1 heaped cup of blueberries
2 navel oranges
3/4 cup coconut milk
1/2 cup coconut water
1/2 cup coconut cream

Icy Pop molds (600ml / 20oz capacity. Double the recipe if you have larger or more molds to fill)

Directions

Preheat the oven to 200 C (400 F). Place the blueberries in a small baking tray. Juice one of the oranges and pour the juice over the blueberries  Roast the blueberries for 15 minutes. Remove and allow to cool.

Cut the remaining orange in half and juice one half. Cut a slice or two from the remaining orange half, peel and cut the flesh into small pieces. In a bowl, add the coconut milk, coconut cream, coconut water, orange juice, orange pieces and roasted blueberries. Be sure to add any juices from the baking tray. Evenly spoon the fruit into each mold and top up with the coconut mixture. Freeze overnight.

If you have excess, store it in an airtight container in the fridge until your icy pops have set over night. Take the icy pops from the molds and store in an airtight container in the freezer, layering with baking paper in between pops to make sure they don’t stick together.

 

 

 

Fat Loss #6

Fat Loss #6

Sleeping isn’t something we necessarily put a lot of thought into because it’s something we automatically do at the end of every day.  Did you know that a good night’s sleep directly affects your ability to lose weight/fat?  If you’ve ever had a sleepless night, you know some the obvious things you will experience are low energy levels, foggy brain, irritability and sometimes anxiety over not getting the sleep you needed.

Sleepless nights can also affect your hormones which will affect your ability to lose weight.  Without the rest your body needs, your sensitivity to Leptin (the hormone that lets you know when you’re full or satiated) will decrease and your Ghrelin (the hunger hormone) levels will increase.  This can be a very difficult cycle to break and my goal is to help you avoid this.

If you’re already getting quality sleep every night and you wake up feeling rejuvenated, keep doing what you’re doing :).  If you find yourself feeling exhausted in the morning more than 3 times a week, you may need to change some things.  Your ability to lose fat or maintain a healthy weight and perform at your level best will depend on it!

Keep in mind, everyone is different so what helps one person sleep may not be what helps you. To be successful with a good night’s sleep you need to take some time to experiment with the suggestions below.  Once you try something new, take a mental note or write down on paper how you feel in the morning.  Are you rejuvenated or do you feel like you could sleep for a few more hours?  Practice the things that promoted sleep and cut out the things that did not :).

Things that will inhibit a good night’s sleep:

  1. Caffeine – Obviously drinking a caffeinated beverage right before bed is not going to prepare your body for sleep, but some have a problem falling asleep when they’ve had caffeine 8-10 hours before falling asleep.
  2. Nicotine – It’s a stimulant which can make it hard to sleep but smokers can also go through nicotine withdrawal making it a challenge to stay asleep.  Email me if you’re interested in quitting smoking, we have resources that can help you :).
  3. Sugar – You can’t avoid sugar altogether and I’m not suggesting you should, however, keeping your sugar intake between 50 – 75g can be very beneficial.
  4. Alcohol – While drinking alcohol can make you feel sleepy and may actually cause you to fall asleep, if you drink too much (more than 2 drinks) it can also cause you to wake up in the middle of the night.
  5. Eating a big meal less than 3 hours before bed – Your body needs time to digest a big meal.  It’s best to leave 4 hours between your last meal and your bed time.
  6. High Intensity workouts less than 4 hours before bed – Your body needs time to recover and your adrenaline levels need time to come down.  Give yourself 4-5 hours between an intense workout and your bed time.
  7.  Avoid Blue-light 30min before bed – TV, ipad, tablet, phone, computer…all of these things will stimulate your brain making it challenging for you to come to a restful state of mind.  If you are going to watch TV right before bed, turn it off before you fall asleep.

Things that will promote quality sleep:

  1. Don’t get too much and don’t get too little – In general, we all need 6-8 hours of sleep.  How much sleep YOU need is worth taking the time to figure out because not getting enough sleep and getting too much sleep can leave you feeling the same way – anything BUT rejuvenated.  The following article will help you figure out how much sleep you need: http://www.helpguide.org/life/sleeping.htm
  2. Stick to a Sleep Schedule – Try going to bed at the same time every night and wake up at the same time every day – weekends too.  This will help reinforce your body’s sleep-wake cycle which can lead to a more restful night’s sleep.  If you’re not able to go to bed at your regular bed time, try to stick the same length of time you sleep during the week.
  3. Exercise Regularly – 20-30min of exercise 3-5 weekly will improve your quality of sleep.   An evening stroll is a great way to help you unwind from your day.  Read the article below to learn more about how exercise affects your sleep patterns:

http://health.howstuffworks.com/mental-health/sleep/basics/how-to-fall-asleep1.htm

    4. Get some sunlight – Melatonin is a hormone that helps regulate our sleep-wake cycle and is controlled by light exposure.  Take advantage of the sun and take a walk daily, even if you only have 15min.  If you’re going to spend more than 15min in the sun, apply some sunscreen before you go out :).

    5. Pick the right mattress and pillow – Make sure you have a mattress that supports your body’s needs.  If you’re having a hard time getting comfortable, you might want to look into getting a new mattress.  Here’s a great article that can help you figure out if you have the right mattress:

http://www.webmd.com/sleep-disorders/features/how-to-pick-your-perfect-mattress

    6. Room temperature – It can be hard to fall asleep and stay asleep if your room is too cold or too hot.  Most people sleep best in a room that is 65* F.  Figure out what temperature is most comfortable for you.

The resources below will give you more information about how to get a good night’s sleep:

http://www.helpguide.org/life/sleep_tips.htm

http://www.webmd.com/parenting/features/good-nights-sleep

Have a great day!!

Yours in Health and Wellness,

Meredith and Brian

 

Fat Loss #5

Fat Loss #5

Good Morning Everyone!

Metabolic Training.  It’s the most effective way to burn fat, gain lean muscle and increase your sensitivity to some very important hormones.  If you didn’t get the chance to read about the hormones I’m referring to, you can find them in the first 3 emails of the Fat Loss series on the Grapevine under “Weight Loss 101”.  Metabolic Training, also known as High Intensity Interval Training (H.I.I.T.) is a workout where you perform 20sec – 1min of hard work (strength or cardio exercises), exerting 75-85% of your maximum effort/energy, followed by 20sec – 1min of recovery.

Benefits:

  • Fat Loss and the After Burn!!  The After Burn is scientifically known as the Excess Post-Exercise Oxygen Consumption, aka EPOC.  H.I.I.T. training sessions force the body to work harder to build its oxygen stores back up for a period of 10-12 hours after the workout (depending on how hard and how long your workout was, your EPOC can last up to 20 hours).  The result is more calories/fat burned while you go about your day!
  • Saves Time:  These workouts should take no longer than 15 – 30min depending on how hard you choose to work and how much rest you choose to take.
  • No Equipment Required: H.I.I.T. workouts can be done effectively with just bodyweight exercises which means you can work out ANYWHERE!!
  • Improved cardiovascular capacity: Anaerobic exercise increases your V02 max- maximal oxygen uptake.  One of the many benefits of having a high VO2 max is, your muscles will be able to receive oxygenated blood quicker and more efficiently which gives them the ability to meet the demands of your workout.
  • Improved Mental Focus: Focuses your Pulmonary, Cardiovascular, and Neurological systems

Anyone can do Metabolic Training…Really!!

Getting the most out of a H.I.I.T. workout does NOT mean you have to jump, sprint at 10mph on the treadmill or perform complicated exercises.  Getting the most out of a H.I.I.T. workout means you are working as hard as YOU can for that 20sec – 1min.  Below is a short article about 5 Metabolic Training Myths which explains some of the safest ways to perform H.I.I.T.

http://www.bodybuilding.com/fun/its-not-all-about-pain-5-metabolic-workout-myths.html

 

Metabolic Training Workouts:

How many times a week should/can you do a Metabolic Training Workout?

  • 2-3 times weekly and you should always have a rest day in between workouts.  For clarification, your rest day does not have to be activity free.  You can go for a long walk or jog, play tennis, take a yoga or pilates class…just avoid doing intense intervals 2 days in a row J.

Below are some great resources if you’re interested in learning more about Metabolic Training:

Yours in Health and Wellness,

Meredith and Brian

Grilled Vegetable Salad

Grilled Vegetable Salad

Grilled Vegetable Salad

Servings: 8 side servings, 4 entree servings
Kosher Key: Pareve
Total Time: 40 Minutes

Salad Ingredients

  • 1 lb zucchini (2 medium), halved lengthwise, ends removed
  • 1 lb yellow squash (2 medium), halved lengthwise, ends removed
  • 1 lb large asparagus spears
  • 2 ears sweet yellow corn, shucked and cleaned
  • 2 tbsp extra virgin olive oil
  • 1 pint cherry or grape tomatoes, halved
  • 2 cups green lettuce, shredded
  • 1/4 cup chopped fresh basil leaves

Dressing Ingredients

  • 1/4 cup chopped fresh basil leaves
  • 2 tbsp fresh lemon juice
  • 1 tbsp mayonnaise
  • 1 tsp honey
  • 1/4 tsp salt
  • 1/4 cup extra virgin olive oil

Optional Toppings

  • Chopped ripe avocado, sliced grilled chicken breast, or crumbled feta cheese
  • Preheat your grill. Score the fleshy cut side of the zucchini and squash halves with a few small shallow slits. This will help them cook faster and more evenly. Brush the cut sides of the squash lightly with olive oil. Sprinkle lightly with salt.
  • Coat the asparagus and corn lightly on all sides with olive oil. Sprinkle lightly with salt.
  • Put the zucchini, squash, asparagus, and corn on the hot grill and let them cook till they’re tender and lightly charred. Flip the squash, zucchini and asparagus spears halfway through cooking; give the corn quarter turns every 4-5 minutes. The amount of time needed to cook each vegetable will be different– the asparagus will be done first (don’t let it burn), followed by the zucchini and squash, followed by the corn.
  • Remove the vegetables from the grill as they become tender. They should all be done cooking after about 20 minutes.
  • Once the vegetables are grilled, let them cool to room temperature. Cut the zucchini and squash into large chunks and place in a large salad or mixing bowl.
  • Cut the asparagus spears into 1-inch pieces. Discard the tough ends. Add them to the bowl.
  • Cut the corn off of the cob using a sharp knife. Add the grilled corn kernels to the bowl.
  • Add the halved cherry or grape tomatoes, shredded green lettuce, and chopped basil leaves to the bowl.
  • Toss the salad till well combined.
  • Make your dressing. In a blender or food processor, combine the chopped basil leaves, lemon juice, mayonnaise, honey, and salt. Cover the blender.
  • Pulse a few times till the ingredients are combined.
  • Scrape the sides of the blender with a spatula. Put the lid on the blender and open the pouring spout. Turn the blender on low. Drizzle the olive oil very slowly into the open pour spout. As the dressing emulsifies, it will splatter– use your hand over the pour spout to keep the splatters contained.
  • When the olive oil is added, scrape the sides again and cover the pour spout. Blend for 60 more seconds till the basil is well blended and the dressing is creamy.
  • Add the dressing to the salad.
  • Toss till all the vegetables are well coated with dressing. Top salad with grilled chicken, ripe avocado, or feta cheese, if desired. Serve at room temperature for best flavor.
  • Vegan Substitution: To make this recipe vegan, substitute 1 tsp of Dijon mustard for the mayonnaise in the dressing and 1 tsp agave nectar for the honey.
  • Grilled Vegetable Salad on TheShiksa.com #healthy #summer #recipe
Asparagus with Curry Butter

Asparagus with Curry Butter

Asparagus with Curry Butter

http://www.eatingwell.com/recipes/asparagus_with_curry_butter.html

From EatingWell:  March/April 2009

A touch of curry-infused butter dresses sauteed asparagus. This quick and delicious side dish would be just as welcome with a grilled cheese sandwich as it would with broiled salmon.

4 servings, about 1/2 cup each | Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

  • 2 teaspoons butter, melted
  • 1 teaspoon curry powder, (see Tip)
  • 1/2 teaspoon lemon juice
  • 1/4 teaspoon salt, or to taste
  • 2 teaspoons extra-virgin olive oil
  • 1 shallot, finely diced
  • 1 bunch asparagus, (about 1 pound), trimmed and cut into 1-inch pieces

Preparation

  1. Combine butter, curry powder, lemon juice and salt in a small bowl.
  2. Heat oil in a large nonstick skillet over medium heat. Add shallot and cook, stirring, until softened, about 2 minutes. Add asparagus and cook, stirring, until just tender, 3 to 5 minutes. Stir the curry butter into the asparagus; toss to coat.

Nutrition

Per serving : 67 Calories; 5 g Fat; 2 g Sat; 2 g Mono; 5 mg Cholesterol; 6 g Carbohydrates; 3 g Protein; 2 g Fiber; 161 mg Sodium; 262 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 fat

Tips & Notes

  • Tip: Check the ingredient label on your brand of curry powder: if it has added salt (as some do), you may omit the salt in the recipe or salt to taste.