Shoulders are so important. They help to create good posture and as the anterior front body muscles get strong fast this isn’t necessarily true for our backs. Strong shoulders can prevent back pain.
After a week of eating out, shovelling in the delicious savoury cooked delights that my city has to offer…
I decided I need a break.
When I’m serious about it, losing a few pounds and getting back to normal, I make either a mung bean lentil soup or a cabbage-based soup.
I decided to make a cabbage soup with a crown of broccoli, a chopped red onion, two strips of kombu, celery, carrots and some vegetable bouillon.
Are used to to make my batch but I realize now that you only need one because it swells up and expands. The reason for the seaweed is that it adds great benefits to the broth.
The recipe is easy. I started with only a teaspoon of olive oil, chopped small red onion, 10 black peppercorns, about 10 fennel seeds and they cooked that for about 5 to 10 minutes. Then I added the chopped celery and carrot.
I love the ViPR, for training others and myself. I’ve been taking ViPR for almost three years and have been teaching for almost two years.
I like this video, where Haley Holland explains how to use the ViPR as a fascia training tool:
Have you used this portable equipment for your training?
Ripe bananas have some pretty powerful nutritional benefits.
Or are you like me, where the darker the banana the sweeter and softer it is in the more you enjoy it?
Enjoy your bananas!
Just a reminder about what intermittent fasting is: you aren’t cutting calories. You’ve already calculated your BMI and BMI so you know how many calories you need to eat every day to achieve your goal of either losing weight, maintaining it or gaining weight.
You don’t cut calories when you are doing intermittent fasting! You are simply eating your daily calories within an 8-hour window of time.
For example, if you start eating at 12 noon, you stop eating at 7 p.m. You don’t eat after 7 p.m. and when I started this was my personal schedule. I would work out at about 11 a.m., eat at noon or one and stop eating (begin my “fast”) between 7 or 8 p.m.
So for those of you who are used to late night snaking this poses a problem! What if you get WAY too hungry at night to stick to the intermittent fasting eating window and fasting times?
Here are some of my personal tips and hints to curb the appetite late at night:
Now I know some of you will scoff at this. But try this first. Hunger is often disguised as thirst and remember, you are allowed to drink water, in fact encouraged to drink water during intermittent fasting periods.
2. Eat nutrient dense foods during the day.
These are foods that pack a nutritional punch and fill you up. They are foods like vegetables, oatmeal, whole grains, fruit. Vegetables and fruit have skin which contains vitamins and fibre that keep the body healthy and full. Same with fruit. Whole grains contain the husk, which contains vitamins and also more fibre. This will help curb your appetite at night.
3. Don’t forget to eat your calories!
No restrictions! Eat all of the calories you are allotted. If you want to gain an advantage, focus on making those calories good clean food, plant based foods, not processed, try and cook at home. There are so many healthy, inexpensive delicious meals that can be prepared in your own kitchen.
Remember, giving your digestive system a rest helps the body perform other important functions like muscle repair, immunity and neuron support. Allowing time for your food to digest is healthy.
What do you think? Do you eat a lot of food at night before you go to sleep?
At home or in the gym new ideas for exercises helps keep your body challenged.
Here are some gladiator workout moves for you to try either in the gym or at home:
And remember some safety points: maintain good posture throughout the exercises. Stop if you feel any pain.
And also remember what challenges you, changes you.
I talk about nutrient dense foods a lot. These are foods that are high in nutrients, usually high in fiber (so they fill you up) but are they yucky? Well no. They’re only “yucky” if you aren’t used to feeding your body natural plant-based foods high in vitamins and nutrition.
Here’s a chart:
I love pizza, burgers, soda, cheese and my favourite, I’m not ashamed to admit, is poutine. If you don’t know what that is, don’t look it up. Don’t ask. Just run away. You’re better off. It’s too delicious for me to resist, and eating it isn’t exactly good for my health. Well, in small amounts, it’s perfect. It makes me happy. So it’s totally worth it.
But it’s also totally worth it to have a good working healthy body. Good sleep. Happiness. Assurance you’ll be around for those who love you. So guys – remember nutrient dense foods. The vegetables. Try and eat more. That’s all.
What are your favourite vegetables? How many vegetables do you eat in a day?
Have a great one and may the force be with you (now you know what I’ve been watching.)
Muscle conditioning with weights builds muscle, but so do exercises using your own body weight.
New exercises mean surprises for your body. This challenges your muscles. And what challenges you, changes you.
Here are some new exercises you can do either in the gym or at home:
This warm winter soup recipe is great for so many reasons: health-wise it’s high in protein and low in fat. It’s even got vitamins, minerals and fiber. It’s very easy to make, if you don’t mind letting a soup simmer on the stove for a few hours while you do other things, stirring ever hour or so. It’s also so delicious. You have a great mingling of spices, spinach, butternut squash, chicken, onions and of course the star of the dish – what gives it the thick wonderful consistency of a stew – yellow split peas.
Yellow split peas are low in fat and high in fibre & protein.
Here are some basic nutritional facts for yellow split peas:
450 grams yellow split peas (half the bag)
2 cups diced butternut squash
8 cups vegetable or chicken stock
1 small onion, diced
1/2 teaspoon olive oil
1 teaspoon garlic purée
1 teaspoon ginger purée
2 cup spinach or 1/2 package frozen spinach
2 pieces rotisserie chicken breast, diced
Salt, pepper, 2 teaspoons dal spice mix (tumeric, Red chili, black pepper, cumin, coriander, brown Cardiman, green cardamom, dehydrated dill, citric acid)
It was very delicious by the way! Plus nutrient dense so a great weight loss dish.
Have you ever cooked with yellow split peas? Do you enjoy lentils?