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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
2/7/17 3:39 P

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The whole "breakfast is the most important meal of the day" saying is cliché for a reason: because it's true. But those breakfast bars are just not going to cut it. Get the most out of your mornings with these 10 healthiest foods for breakfast.
K. Aleisha Fetters





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Steel-Cut Oatmeal
A festival of heart- and waist-friendly fiber, steel-cut oatmeal is a whole grain that everyone (gluten-intolerant or not) can benefit from adding into their daily diet, says Vandana R. Sheth, R.D.N., C.D.E., spokesperson for the Academy of Nutrition and Dietetics. After all, in one 2015 Harvard University study of more than 100,000 people, those who ate at least 33 grams of whole grains daily—the equivalent of a single bowl of oatmeal—cut their risk of early death by 9 percent compared to those who rarely, if ever, ate whole grains.

"A single cup of steel-cut oats contains about 12 grams of protein as well as beta-glucan, a viscous fiber that helps promote a feeling of fullness," adds Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. "It's also very rich in antioxidants to help protect heart health and reduce blood pressure." As if all that weren't enough of a selling point, oatmeal is the perfect canvas for healthy breakfast mix-ins like milk, seeds, nuts, berries, and antioxidant-packed cinnamon.



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
12/30/16 4:01 P

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Stay In Bed
Yup, you read that right. "The bed actually can be an effective place to perform both cardiovascular and strength protocols," notes Jay Cardiello, star of the ABC television show My Diet Is Better Than Yours, and the creator of the Jay Cardiello No Diet Plan. "Just like the Bosu ball, your bed can assist in development of proprioception, which is basically the feedback loop between the body and the brain," he explains. Essentially, using your bed as a tool in your workout can help you work on your balance. "When an individual is performing exercises on an unstable surface, they are training their brain to fire more rapidly in order to make adjustments to the body's position based on the circumstance. The body then reacts to restabilize, which has multiple benefits." Working on your balance not only improves your overall strength, but also helps to create better symmetry in your hip area, making activities like running and cycling easier.



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
12/27/16 3:34 P

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This full-body beat down comes to you courtesy of NYC trainer Courtney Paul (you might recognize him from Bravo's reality show Work Out New York or our Trainer Talk video series where he answers your burning fitness questions, like how to get a toned butt). He's known for packing a tough strength-training workout in with just some dumbbells and a bench—and this workout that the #ShapeSquad did on Facebook Live was no exception. Even if you missed it in real time, you can join in for some of the sweaty fun.

How it works: Grab some dumbbells (a pair of challenging weights, and some lighter ones in case you need to swap). Follow along with Courtney in the video and your arms and legs will be feeling like Jell-O in record time.

Warm-Up
Hand Walk
A. Stand with feet wider than hip-width apart. Bend knees to place hands on floor. Take three steps forward with hands until in high plank position.
B. Take three steps backward with hands to return to feet, and stand tall. After 30 seconds, add an elbow plank after crawling out to the high plank position. Continue for another 30 seconds.

Push-Ups
A. Keeping core tight and hands slightly wider than shoulder-width apart, lower your body to the floor so your chest grazes the ground.
B. Push back up to high plank position. Continue for 30 seconds.

Triceps Dips
A. Start by sitting on the edge of a bench or chair, hands on the edge, fingers facing your body. Keeping shoulders back, engage core and upper body to lift butt off chair/bench.
B. Inhale and slowly bend your elbows at least 90 degrees. Pause, then exhale and straighten your arms back to starting position. Keep chin parallel to the ground. Continue for 30 seconds.

1A. Biceps Hammer Curl with Lunge
A. Hold a pair dumbbells by sides. Curl them up to shoulders, palms facing in, then slowly lower back to starting position.
B. Step forward into a lunge with the right foot so that both knees form 90-degree angles.
C. Hold the lunge, and perform another biceps curl. Push off right leg to come back to starting position. Continue for 30 seconds.

1B. Lunge Hold with Curl and Press
A. Holding the right leg lunge, curl dumbbells toward shoulders, palms facing in.
B. Press dumbbells overhead until elbows are by ears, keeping palms facing in. Slowly reverse the movement. Continue for 30 seconds.

1C. Triceps Dips with Weight
A. Perform triceps dips as described above, but holding one dumbbell vertically between knees. Continue for 30 seconds, then hold the lower position and pulse for 30 seconds.

Repeat exercises 1A and 1B on the left side.

2A. Skull Crusher
A. Lie faceup on a bench or the floor, holding dumbbells directly above shoulders, palms facing in.
B. Inhale and bend elbows to 90 degrees, lowering dumbbells over face. Exhale and squeeze triceps to bring dumbbells back to starting position. Make sure elbows stay directly over shoulders. Continue for 30 seconds.

2B. Skull Crusher to Shoulder Press
A. Perform three skull crushers, then hold weights in toward chest, and crunch torso up to sitting.
B. Stand up and perform three shoulder presses. Squat down and sit on the bench to repeat. Continue for 30 seconds.

3. Chest Press
A. Lie faceup on bench or floor, holding dumbbells directly above shoulders, palms facing toward feet.
B. Inhale and lower dumbbells to chest, elbows going wide, forming a 90-degree angle between forearm and biceps. Exhale and press dumbbells back to starting position.
C. After 30 seconds, hold left weight over chest. Perform two presses only on the right side, then one press with both hands. Continue for 15 seconds, then hold both arms at the bottom of the movement and pulse for 10 seconds.
D. Repeat on the opposite site, performing single-arm presses with the left arm. Continue for 15 seconds, then hold both arms and the bottom of the movement and pulse for 10 seconds.

4. Standard Biceps Curl
A. Sit on the edge of a bench or chair, holding dumbbells by sides with palms facing forward.
B. Curl dumbbells toward shoulders so that palms are facing shoulders at the top.
C. Continue for 10 seconds, then hold at the top for 10 seconds. Repeat three more times.

5A. Right-Side Triceps Kickback
A. Start by standing over bench or chair with one foot on either side, dumbbell in right hand, palm facing in. Hinge at the hips and place left hand on bench, keeping core tight, back straight, and shoulders and hips square. Pull right elbow up so that triceps is parallel to the floor.
B. Keeping upper arm stationary, exhale and squeeze triceps to lift the weight until the arm is fully extended and weight points toward ceiling. Hold for one second, then inhale and lower back to starting position. Continue for 30 seconds, then hold in an extended position for 5 seconds.

5B. Overhead Triceps Extension
A. Stand with feet hip-width apart, holding dumbbell in right hand directly overhead, palm facing in. Keep core tight and chin parallel to the floor.
B. Inhale and slowly lower the dumbbell behind head, keeping upper arm stationary and elbow pointed toward the ceiling.
C. Exhale and squeeze triceps to raise dumbbell back to starting position. Continue for 30 seconds.

5C. One-Arm Shoulder Press with Squat
A. Stand with feet hip-width apart, holding dumbbell in right hand with upper arm parallel to the floor and forearm forming a right angle with palm facing forward. Keep core tight and chin parallel to the floor.
B. Exhale and press dumbbell overhead so that wrist is directly over shoulder, palm still facing forward. Continue for 30 seconds.
C. Holding dumbbell in racked position next to right shoulder, squat down onto the bench or chair. Push through heels to stand, then perform a shoulder press. Continue for 30 seconds.

Repeat exercises 5A, 5B, and 5C on the left side.

Bonus Burnout: In-Out Squat Jumps
A. Start standing over the bench with one foot on either side. (No bench? Perform this same movement on the floor.)
B. Squat down to sit on the bench, then push through heels and explode up, jumping to land with feet together on top of bench.
C. Jump feet back down to either side of bench, and squat down to repeat.

Do AMRAP for 30 seconds. Then hold a squat for 10 seconds, and pulse. Do AMRAP in-out squat jumps for another 15 seconds.



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
12/19/16 11:28 A

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"Zoats" (aka Zucchini Oatmeal)
Having trouble hitting your veggie goal for the day? Hide some in your morning oatmeal—no, really. Zucchini oats (affectionately known as "zoats") are super simple and add some more bulk to your breakfast with minimal calories. Just shred zucchini, add to oats, and microwave as normal. We promise you won't be able to taste the green (though you might be able to see it). Do it yourself with this zucchini oatmeal how-to video. Try topping it with frozen berries and peanut butter, like in this Instagram from @be_x_fit



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
12/12/16 3:29 P

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Soma Glass Water Bottle
Water should taste good, look pretty sitting next to your yoga mat, and change the world. Enter: this Soma water bottle with shatter-resistant glass and a pretty teal grip sleeve. For every bottle purchased, Soma donates to a charity that supports global safe drinking water projects. ($30; drinksoma.com)

THIS IS A EXAMPLE FOR CHRISTMAS PRESENT



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
12/5/16 11:13 A

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By Lifestyle BoutiqueOn 02 Nov 2012
As the cold weather sweeps in, it’s all too tempting to hide under chunky knits, eat warm comforting food and forget entirely about our need to exercise. That’s something that can wait until after Christmas, once spring has sprung and when swimsuit weather is just around the corner. Well, no more! We asked personal trainer and Flywheel instructor Paul Watson for his top tips to keep us motivated, fit and healthy during the dark winter months.

1. Eat Well

Balanced diet

Studies have shown around 80% of any fitness goal depends on your diet, be it weight loss, muscular development or training for an event. Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly.

For the most part when coaching clients through weight loss and definition, I advise eating three meals and two snacks to help keep your metabolism burning at a constant rate.

When planning meals and cooking, look at the labels for the content of carbohydrates, proteins and fats. You should aim for around:

– 45% Carbohydrates – preferably natural and non-starchy… no genetically enhanced products (e.g. pasta, bread, white rice)

– 30% Protein – preferably low fat cuts of meat and fish, nuts, soy beans and pulses are also great sources of protein

– 25% Fats – again nuts and seeds are great sources, as well as avocado and oily fis



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
11/18/16 3:00 P

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EWG'S HEALTHY HOME TIPS: EAT ORGANIC & FRESH FOODS.

Most people prefer their foods free of pesticides and toxic chemicals, for obvious reasons. Pesticides and toxic chemicals are increasingly linked to serious health problems – especially for our children, whose developing bodies are more vulnerable to chemical exposures.

We'd like to believe that our government is policing the safety of our food and the containers it comes in, but it’s not.

Our advice is to limit your family’s exposure to:

1. Pesticides. Buy organic or low-pesticide fruits and veggies
2. Two common toxic chemicals - BPA and PFCs - by avoiding food containers that contaminate
3. Growth hormones by choosing more natural meat and dairy products

1. Why should you avoid pesticides?

avoid pesticidesYears of research have shown different pesticides to be associated with a variety of health problems, including:

Cancer
Hormone disruption
Abnormal brain and nervous system development
Young children and pregnant women are especially at risk. Pesticides are unique among chemicals released into the environment because they are toxic by design. Their sole purpose is to kill living organisms that are considered “pests” - insects, plants and fungi.

How to avoid pesticides on your food

Buy organic when you can. Organic produce is grown without pesticides, so when you eat it you’re not also eating toxic chemicals. As it should be.
Don’t use pesticides to grow your own food. More and more Americans have backyard and community gardens. Use natural techniques – not pesticides - to manage pests.
When you can’t buy organic, buy less-contaminated conventional produce. Every year EWG ranks popular fruits and vegetables based on the amount of pesticide residues found on them. For example, apples and celery top our "Dirty Dozen" list, so buy those organic, but sweet corn, onions and pineapple are all in the "Clean 15," so you can feel better about buying those raised conventionally.
Download the guide and the handy iPhone app at FoodNews.org. Donate today and we'll send you our Shopper's Guide to Pesticides in Produce wallet guide to say thank you.




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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
11/15/16 2:56 P

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If motivation is your hang-up, change your exercise routine every 14 days. A University of Florida study discovered that people who modified their workouts twice a month were more likely than to stick to their plans compared to those who changed their regimens whenever they wanted to. Boredom didn’t appear to be a factor; it seems people simply enjoyed the variety more.



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ANGELREJOICES54's Photo ANGELREJOICES54 Posts: 27,909
11/14/16 12:04 P

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Curb your sweet tooth

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.



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