Why Pilates Alone Isn’t Enough Strength Training for Women Over 35
Pilates—both Mat and Pilates on the Reformer—is a powerful practice that builds core strength, improves posture, enhances mobility, and supports total-body awareness. It’s mindful, low-impact, and incredibly effective for functional fitness. But when it comes to comprehensive strength training for women over 35, Pilates alone isn’t quite enough.
As women age—particularly after 35—our bodies naturally begin to lose muscle mass and bone density. Hormonal changes, especially through perimenopause and menopause, can accelerate these losses. While both Mat and Reformer Pilates help maintain strength, stability, and flexibility, they typically don’t offer the level of resistance or progressive overload necessary to build and preserve lean muscle mass over time.
So what’s missing?
1. Progressive Overload
To build strength, muscles must be progressively challenged with heavier resistance. Mat Pilates primarily uses body weight, while Reformer Pilates introduces spring-based resistance—but neither typically reaches the intensity needed to stimulate significant muscle growth, especially in larger muscle groups. Adding external resistance like dumbbells, barbells, or heavier resistance bands allows you to apply the principle of progressive overload.
2. Compound Strength Movements
Exercises like squats, deadlifts, lunges, chest presses, and rows work multiple muscle groups and joints at once, promoting greater strength, coordination, and bone density. While Pilates engages the full body and builds incredible core control, it often misses deeper load-bearing movements that are key to maintaining muscle as we age.
3. Bone-Building Impact
Weight-bearing and impact-based movements are essential for preventing bone loss and osteoporosis. Activities like walking with weights, hiking, jumping, or resistance training using free weights create the kind of mechanical stress bones need to stay strong—something Mat and Reformer Pilates do only to a limited degree.
4. Cardiovascular Conditioning
Mat and Reformer Pilates can elevate the heart rate, especially in more athletic formats, but they don’t fully replace the benefits of regular cardiovascular training. Activities like brisk walking, cycling, or interval training support heart health, brain function, and fat metabolism.
Mat and Pilates on the Reformer are both incredible for building a strong foundation and supporting longevity—but on their own, they aren’t enough to replace traditional strength training. When you combine Pilates with weight training and cardio, you give your body everything it needs to thrive in your 30s, 40s, 50s and beyond.
Age powerfully. Train smart. And don’t be afraid to pick up the weights.
Pilates—both Mat and Pilates on the Reformer—is a powerful practice that builds core strength, improves posture, enhances mobility, and supports total-body awareness. It’s mindful, low-impact, and incredibly effective for functional fitness. But when it comes to comprehensive strength training for women over 35, Pilates alone isn’t quite enough.
As women age—particularly after 35—our bodies naturally begin to lose muscle mass and bone density. Hormonal changes, especially through perimenopause and menopause, can accelerate these losses. While both Mat and Reformer Pilates help maintain strength, stability, and flexibility, they typically don’t offer the level of resistance or progressive overload necessary to build and preserve lean muscle mass over time.
So what’s missing?
1. Progressive Overload
To build strength, muscles must be progressively challenged with heavier resistance. Mat Pilates primarily uses body weight, while Reformer Pilates introduces spring-based resistance—but neither typically reaches the intensity needed to stimulate significant muscle growth, especially in larger muscle groups. Adding external resistance like dumbbells, barbells, or heavier resistance bands allows you to apply the principle of progressive overload.
2. Compound Strength Movements
Exercises like squats, deadlifts, lunges, chest presses, and rows work multiple muscle groups and joints at once, promoting greater strength, coordination, and bone density. While Pilates engages the full body and builds incredible core control, it often misses deeper load-bearing movements that are key to maintaining muscle as we age.
3. Bone-Building Impact
Weight-bearing and impact-based movements are essential for preventing bone loss and osteoporosis. Activities like walking with weights, hiking, jumping, or resistance training using free weights create the kind of mechanical stress bones need to stay strong—something Mat and Reformer Pilates do only to a limited degree.
4. Cardiovascular Conditioning
Mat and Reformer Pilates can elevate the heart rate, especially in more athletic formats, but they don’t fully replace the benefits of regular cardiovascular training. Activities like brisk walking, cycling, or interval training support heart health, brain function, and fat metabolism.
Mat and Pilates on the Reformer are both incredible for building a strong foundation and supporting longevity—but on their own, they aren’t enough to replace traditional strength training. When you combine Pilates with weight training and cardio, you give your body everything it needs to thrive in your 30s, 40s, 50s and beyond.
Age powerfully. Train smart. And don’t be afraid to pick up the weights.
Mediterranean Chicken Bowl
Ingredients (Serves 2)
For the Bowl:
1 cup cooked quinoa
1 cup grilled chicken breast, sliced or diced
1 cup cucumbers, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup Kalamata olives, sliced
1/4 cup feta cheese, crumbled
2 tbsp fresh parsley, chopped
For the Dressing:
3 tbsp olive oil
1 tbsp red wine vinegar
1 tsp lemon juice
1 garlic clove, minced
1/2 tsp dried oregano
Salt and black pepper to taste
Instructions
Cook the Quinoa
Rinse 1/2 cup of dry quinoa thoroughly under cold water.
Cook according to package instructions, then fluff with a fork and let it cool.
Grill the Chicken
Season chicken breast with salt, pepper, and a sprinkle of oregano.
Grill on medium-high heat until fully cooked (internal temperature 165°F), about 6–8 minutes per side. Let rest, then slice or dice.
Prepare the Veggies
Dice the cucumbers and slice the tomatoes, red onions, and olives.
Make the Dressing
In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, garlic, oregano, salt, and pepper.
Assemble the Bowl
Divide the cooked quinoa between two bowls.
Top with grilled chicken, cucumbers, cherry tomatoes, red onions, olives, and feta cheese.
Drizzle and Garnish
Drizzle the dressing over the bowls.
Garnish with chopped parsley.
Serve
Enjoy immediately or store in the fridge for a quick meal prep option!
Ingredients (Serves 2)
For the Bowl:
1 cup cooked quinoa
1 cup grilled chicken breast, sliced or diced
1 cup cucumbers, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
1/4 cup Kalamata olives, sliced
1/4 cup feta cheese, crumbled
2 tbsp fresh parsley, chopped
For the Dressing:
3 tbsp olive oil
1 tbsp red wine vinegar
1 tsp lemon juice
1 garlic clove, minced
1/2 tsp dried oregano
Salt and black pepper to taste
Instructions
Cook the Quinoa
Rinse 1/2 cup of dry quinoa thoroughly under cold water.
Cook according to package instructions, then fluff with a fork and let it cool.
Grill the Chicken
Season chicken breast with salt, pepper, and a sprinkle of oregano.
Grill on medium-high heat until fully cooked (internal temperature 165°F), about 6–8 minutes per side. Let rest, then slice or dice.
Prepare the Veggies
Dice the cucumbers and slice the tomatoes, red onions, and olives.
Make the Dressing
In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, garlic, oregano, salt, and pepper.
Assemble the Bowl
Divide the cooked quinoa between two bowls.
Top with grilled chicken, cucumbers, cherry tomatoes, red onions, olives, and feta cheese.
Drizzle and Garnish
Drizzle the dressing over the bowls.
Garnish with chopped parsley.
Serve
Enjoy immediately or store in the fridge for a quick meal prep option!
SWEET POTATO CURRY SOUP
Ingredients
1/4 cup coconut oil measured when solid
1-1/2 cups diced yellow onion 1 large onion
1 cup diced carrots 2 to 3 large carrots
1 red pepper diced
2 tablespoons finely minced garlic 4 to 5 cloves
2 tablespoons finely minced ginger 2-inch piece of ginger
2 tablespoons red curry paste I use Thai Kitchen
1 tablespoon ground turmeric
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon red pepper flakes
Salt and pepper
1 tablespoon granulated sugar
2 (15-ounce) cans chickpeas also called garbanzo beans, drained and rinsed
2 cups peeled and diced sweet potatoes 1/2-inch pieces, 1 to 2 large potatoes
2 cups vegetable stock I recommend Swanson’s
2 (13.5-ounce) cans coconut milk full-fat, see note 1
3 cups thinly sliced kale
Toppings as desired see note 2
Toasted naan or pita bread, for serving
Instructions
Add coconut oil to a large pot over medium heat. Add finely diced onion, diced carrots, diced pepper, minced garlic, and minced ginger (reduce if sensitive to ginger or garlic). Season with 1/8 teaspoon each salt and pepper. Sauté, stirring occasionally, until onion is translucent and veggies begin to soften, 5–7 minutes.
Add red curry paste and seasonings: turmeric, ground cumin, ground coriander, red pepper flakes, and salt and pepper to taste (I add 1/4 teaspoon each). Sauté 1 minute, stirring constantly. Add sugar and sauté, stirring constantly, another 2–3 minutes.
Add drained and rinsed chickpeas and diced sweet potatoes; season again with salt and pepper (I add 1/4 teaspoon each). Cook, still over medium heat, stirring frequently, 8–10 minutes. Using the back of a wooden spoon, crush chickpeas slightly to release the starch. This will help thicken the soup and add a nice texture.
Pour in vegetable stock and coconut milk. Season again with salt and pepper (I add 1/4 teaspoon salt and 1/8 teaspoon pepper).
Bring to a boil over high heat and scrape up any bits that have formed on the bottom. Reduce heat until soup is at a rapid simmer (bubbling at edges). Cook, stirring occasionally, until soup has reduced and thickened and chickpeas and potatoes are tender, about 20–25 minutes.
Add finely chopped kale and another 1/4 teaspoon salt. Submerge kale into the soup and cook until wilted, about 2–5 minutes.
Divide among bowls and top with freshly chopped cilantro and a squeeze of fresh lime. Sprinkle on chopped cashews, if desired. Serve alongside toasted pita or naan bread.
Notes
Note 1: Use full-fat coconut milk for the best flavor and thickness. Use shelf-stable cans of coconut milk, not refrigerated coconut milk. Canned coconut milk can be found on the international aisle, with the Latin or Asian products. I’ve tested this soup with Imperial Kitchen’s coconut milk.
Note 2: Garnish with lime juice, cilantro, and/or cashews.
Storage: Store in the fridge in an airtight container for up to 4 days. Freeze in portions for up to 3 months.
WHAT IS CARB CYCLING ?
Carb cycling alternates between higher-carb and lower-carb days to optimize fat loss while maintaining energy for workouts. Here's how it works:
High-Carb Days: Fuel your most intense workout days (like strength training) to boost performance and recovery.
Low-Carb Days: Perfect for rest or light activity days to encourage fat-burning.
This approach helps your body maximize fat loss while avoiding the dreaded energy dips.
How to Get Started with Carb Cycling
Identify your workout schedule: Pair high-carb days with intense training and low-carb days with recovery.
Plan your meals: Focus on complex carbohydrates (like quinoa, sweet potatoes, or oats) for high-carb days, and prioritize lean protein and healthy fats on low-carb days.
Stay consistent: Carb cycling works best when integrated into a balanced meal plan—no skipping meals!
Fresh Recipes to Revive Your Menu
Adding variety to your diet not only keeps things exciting but also helps your body respond to new nutrients. Here are some ideas:
High-Carb Day: Sweet Potato and Black Bean Tacos with Fresh Salsa
Low-Carb Day: Grilled Lemon Herb Chicken with Zucchini Noodles
Snack Idea: Greek Yogurt Parfait with Chia Seeds and Berries (adjust portion size based on the day’s carb level)
Why This Works:
Carb cycling keeps your metabolism guessing, helping you overcome weight-loss plateaus while giving your body what it needs to recover and thrive. Plus, new recipes mean you’re less likely to feel bored or deprived.
IMPORTANCE OF RECOVERY DAYS
RECOVERY DAYS are a crucial part of any effective workout plan, especially for long-term success and overall health. Here are a few reasons why:
Muscle Repair and Growth: When you exercise, especially in activities like weight training, you create small tears in your muscle fibers. Recovery days allow your body to repair these tears, leading to stronger and larger muscles.
Prevention of Overtraining: Overtraining can lead to fatigue, decreased performance, and even injury. Recovery days help prevent overuse injuries by giving your muscles, joints, and tendons time to heal.
Replenishment of Energy Stores: Your muscles use glycogen (stored carbohydrates) for energy during workouts. Recovery days allow your body to replenish these glycogen stores, ensuring you have the energy needed for your next workout.
Mental Rest: Constantly pushing yourself without a break can lead to burnout. Recovery days provide a mental break, helping you stay motivated and focused on your long-term fitness goals
Improved Performance: Regular recovery days can improve your overall performance by preventing fatigue and allowing your body to fully adapt to the stresses of training.
Hormonal Balance: Intense exercise can elevate stress hormones like cortisol. Recovery days help normalize hormone levels, reducing stress and promoting a balanced, healthy body.
Incorporating recovery days into your workout plan is essential for maintaining progress, avoiding injury, and ensuring a sustainable, enjoyable fitness journey.
Muscle Repair and Growth: When you exercise, especially in activities like weight training, you create small tears in your muscle fibers. Recovery days allow your body to repair these tears, leading to stronger and larger muscles.
Prevention of Overtraining: Overtraining can lead to fatigue, decreased performance, and even injury. Recovery days help prevent overuse injuries by giving your muscles, joints, and tendons time to heal.
Replenishment of Energy Stores: Your muscles use glycogen (stored carbohydrates) for energy during workouts. Recovery days allow your body to replenish these glycogen stores, ensuring you have the energy needed for your next workout.
Mental Rest: Constantly pushing yourself without a break can lead to burnout. Recovery days provide a mental break, helping you stay motivated and focused on your long-term fitness goals
Improved Performance: Regular recovery days can improve your overall performance by preventing fatigue and allowing your body to fully adapt to the stresses of training.
Hormonal Balance: Intense exercise can elevate stress hormones like cortisol. Recovery days help normalize hormone levels, reducing stress and promoting a balanced, healthy body.
Incorporating recovery days into your workout plan is essential for maintaining progress, avoiding injury, and ensuring a sustainable, enjoyable fitness journey.
LIGHT SUMMER MEAL IDEAS
Grilled Chicken Salad:
Combine grilled chicken breast with mixed greens, cherry tomatoes, cucumbers, red onions, and avocado. Top with a light vinaigrette or lemon dressing.
Shrimp and Avocado Tacos: Fill soft corn tortillas with grilled shrimp, sliced avocado, shredded cabbage, and a squeeze of lime. Add a drizzle of cilantro-lime yogurt sauce for extra flavor.
Caprese Salad: Slice fresh tomatoes and mozzarella, then layer them with fresh basil leaves. Drizzle with balsamic glaze and olive oil, and sprinkle with salt and pepper.
Zucchini Noodles with Pesto: Spiralize zucchini into noodles and toss with homemade or store-bought pesto. Add cherry tomatoes and pine nuts for extra texture and flavor.
Gazpacho: Blend together tomatoes, cucumbers, bell peppers, onions, garlic, olive oil, vinegar, and a bit of bread for thickness. Serve chilled with a side of crusty bread.
Quinoa and Black Bean Salad: Mix cooked quinoa with black beans, corn, diced bell peppers, red onions, and cilantro. Toss with a lime-cumin dressing for a zesty touch.
Stuffed Bell Peppers: Fill bell peppers with a mixture of quinoa or rice, ground turkey or beef, tomatoes, and spices. Bake until the peppers are tender.
Salmon with Mango Salsa: Grill or bake salmon fillets and top with a fresh mango salsa made with diced mango, red onion, cilantro, jalapeño, and lime juice.
Combine grilled chicken breast with mixed greens, cherry tomatoes, cucumbers, red onions, and avocado. Top with a light vinaigrette or lemon dressing.
Shrimp and Avocado Tacos: Fill soft corn tortillas with grilled shrimp, sliced avocado, shredded cabbage, and a squeeze of lime. Add a drizzle of cilantro-lime yogurt sauce for extra flavor.
Caprese Salad: Slice fresh tomatoes and mozzarella, then layer them with fresh basil leaves. Drizzle with balsamic glaze and olive oil, and sprinkle with salt and pepper.
Zucchini Noodles with Pesto: Spiralize zucchini into noodles and toss with homemade or store-bought pesto. Add cherry tomatoes and pine nuts for extra texture and flavor.
Gazpacho: Blend together tomatoes, cucumbers, bell peppers, onions, garlic, olive oil, vinegar, and a bit of bread for thickness. Serve chilled with a side of crusty bread.
Quinoa and Black Bean Salad: Mix cooked quinoa with black beans, corn, diced bell peppers, red onions, and cilantro. Toss with a lime-cumin dressing for a zesty touch.
Stuffed Bell Peppers: Fill bell peppers with a mixture of quinoa or rice, ground turkey or beef, tomatoes, and spices. Bake until the peppers are tender.
Salmon with Mango Salsa: Grill or bake salmon fillets and top with a fresh mango salsa made with diced mango, red onion, cilantro, jalapeño, and lime juice.
Benefits of Adding Plant-based and Sugar-free Snacks to Your Diet
Nutritional Benefits: Plant-based snacks are often rich in essential nutrients, including vitamins, minerals, fiber, and antioxidants, which support overall health and well-being. They can also help in managing weight, improving digestion, and reducing the risk of chronic diseases.
Lower in Calories and Unhealthy Fats: Plant-based snacks tend to be lower in calories and unhealthy fats compared to animal-based snacks. This can help in maintaining a healthy weight and reducing the risk of heart disease.
Blood Sugar Control: Sugar-free snacks help in controlling blood sugar levels, which is crucial for preventing and managing diabetes. They prevent spikes in blood sugar that can lead to energy crashes and cravings.
Digestive Health: High-fiber content in plant-based snacks supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also helps in maintaining a healthy gut microbiome.
Environmental Benefits: Plant-based foods typically have a lower environmental impact compared to animal-based foods. They require fewer resources such as water and land, and produce fewer greenhouse gases.
Allergy-Friendly: Many plant-based and sugar-free snacks cater to individuals with dietary restrictions or allergies, such as lactose intolerance or gluten sensitivity.
Sustained Energy: These snacks often provide sustained energy due to their complex carbohydrates and healthy fats, avoiding the quick energy spikes and drops associated with sugary snacks.
Incorporating plant-based and sugar-free snacks into your diet can thus support both your
Nutritional Benefits: Plant-based snacks are often rich in essential nutrients, including vitamins, minerals, fiber, and antioxidants, which support overall health and well-being. They can also help in managing weight, improving digestion, and reducing the risk of chronic diseases.
Lower in Calories and Unhealthy Fats: Plant-based snacks tend to be lower in calories and unhealthy fats compared to animal-based snacks. This can help in maintaining a healthy weight and reducing the risk of heart disease.
Blood Sugar Control: Sugar-free snacks help in controlling blood sugar levels, which is crucial for preventing and managing diabetes. They prevent spikes in blood sugar that can lead to energy crashes and cravings.
Digestive Health: High-fiber content in plant-based snacks supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also helps in maintaining a healthy gut microbiome.
Environmental Benefits: Plant-based foods typically have a lower environmental impact compared to animal-based foods. They require fewer resources such as water and land, and produce fewer greenhouse gases.
Allergy-Friendly: Many plant-based and sugar-free snacks cater to individuals with dietary restrictions or allergies, such as lactose intolerance or gluten sensitivity.
Sustained Energy: These snacks often provide sustained energy due to their complex carbohydrates and healthy fats, avoiding the quick energy spikes and drops associated with sugary snacks.
Incorporating plant-based and sugar-free snacks into your diet can thus support both your
7 DAY HIGH PROTEIN MEAL PLAN + GROCERY LIST
Day 1:
- Breakfast: Greek yogurt topped with berries and almonds.
- Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, olives, and feta cheese.
- Dinner: Baked salmon with quinoa and roasted vegetables (bell peppers, zucchini, and eggplant).
- Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese.
- Lunch: Chickpea salad with diced bell peppers, red onions, cucumbers, and a lemon-tahini dressing.
- Dinner: Grilled lamb chops with couscous and grilled asparagus.
- Breakfast: Protein smoothie with Greek yogurt, spinach, banana, and almond milk.
- Lunch: Tuna salad stuffed in whole wheat pita pockets with lettuce, tomatoes, and olives.
- Dinner: Lentil soup with a side of whole grain bread and a Greek salad.
- Breakfast: Omelette with feta cheese, spinach, and diced bell peppers.
- Lunch: Quinoa tabbouleh with grilled shrimp.
- Dinner: Grilled chicken skewers with a side of grilled vegetables and hummus.
- Breakfast: Greek yogurt parfait with granola, honey, and sliced bananas.
- Lunch: Stuffed bell peppers with ground turkey, quinoa, tomatoes, and herbs.
- Dinner: Baked white fish with a side of roasted sweet potatoes and steamed green beans.
- Breakfast: Smoothie bowl topped with sliced almonds, shredded coconut, and fresh fruit.
- Lunch: Mediterranean chicken wrap with grilled chicken, hummus, cucumbers, tomatoes, and olives wrapped in a whole wheat tortilla.
- Dinner: Grilled steak with a quinoa and roasted vegetable salad.
- Breakfast: Veggie omelette made with eggs, bell peppers, onions, and feta cheese.
- Lunch: Greek salad with grilled tofu or chicken.
- Dinner: Baked falafel with a side of whole wheat pita bread, tzatziki sauce, and a Greek salad.
- Greek yogurt
- Mixed berries
- Almonds
- Chicken breasts
- Salad greens (spinach, mixed greens)
- Tomatoes
- Cucumbers
- Olives
- Feta cheese
- Salmon fillets
- Quinoa
- Bell peppers
- Zucchini
- Eggplant
- Eggs
- Spinach
- Chickpeas
- Red onions
- Lemon
- Tahini
- Lamb chops
- Couscous
- Asparagus
- Banana
- Almond milk
- Tuna
- Whole wheat pita pockets
- Lettuce
- Lentils
- Whole grain bread
- Shrimp
- Green beans
- Granola
- Honey
- Ground turkey
- Sweet potatoes
- White fish fillets
- Smoothie ingredients (spinach, fruit)
- Tortillas
- Hummus
- Steak
- Tofu
- Falafel mix
- Whole wheat pita bread
- Tzatziki sauce
Why Protein at every meal is important for women over 40
- Muscle Maintenance: As we age, we naturally lose muscle mass, a process called sarcopenia. Adequate protein intake, combined with resistance training, can help preserve muscle mass and strength, which is crucial for maintaining mobility, independence, and overall health.
- Metabolic Health: Protein has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy to digest and metabolize. This can support weight management and metabolic health, which becomes increasingly important as metabolism tends to slow down with age.
- Bone Health: Protein is essential for maintaining bone health, along with calcium and vitamin D. Getting enough protein can help support bone density and reduce the risk of osteoporosis, a condition characterized by weakened and brittle bones.
- Hormonal Balance: Protein plays a role in hormone production and regulation, which is especially relevant for women going through perimenopause and menopause. Ensuring an adequate intake of protein can help support hormonal balance during these transitional phases.
- Satiety and Appetite Control: Protein-rich foods are more filling and satisfying than foods high in carbohydrates or fats. Including protein at each meal can help regulate appetite, prevent overeating, and support weight management goals.
- Blood Sugar Regulation: Protein can help stabilize blood sugar levels by slowing down the absorption of carbohydrates from the diet. This can be beneficial for managing blood sugar levels and reducing the risk of insulin resistance and type 2 diabetes, which become more prevalent with age.
- Immune Function: Protein is essential for the proper functioning of the immune system, helping to produce antibodies and enzymes that fight infections and support overall immune function. Adequate protein intake is important for maintaining immune health, especially as the body's immune response may weaken with age.
Overall, ensuring a sufficient intake of protein at each meal is essential for supporting overall health, maintaining muscle mass and strength, promoting bone health, managing weight, and supporting hormonal balance in women over 40.
Novice 5 K Running or Walking Plan
Rest: Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest.
Run: Don’t worry about how fast you run; just cover the distance–or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so.
Run/Walk: There’s nothing in the rules that suggests you have to run continuously, either in training or in the 5K race itself. Run until fatigued; walk until recovered.
Walk: Don’t worry about how fast you walk, or how much distance you cover. Begin with about 30 minutes and add 5 minutes a week until you peak with a full hour in Week 7.
The following schedule is only a guide. Feel free to make minor modifications to suit you best. *Plans created by Hal Higdon
Intermediate 5 K Running Plan
Run: When the schedule says “run,” that suggests that you run at an easy pace. How fast is easy? You need to define your own comfort level. Don’t worry about how fast you run; just cover the distance suggested–or approximately the distance. Ideally, you should be able to run at a pace that allows you to converse with a training partner without getting too much out of breath.
Fast: For several of the Saturday runs, I suggest that you run “fast.” How fast is “fast?” Again, that depends on your comfort level. Go somewhat faster than you would on a “run” day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It’s okay now to get out of breath.
Long Runs: Once a week, go for a long run. Run 5 to 7 miles at a comfortable pace, not worrying about speed or distance. You should be able to carry on a conversation while you run; if not, you’re going too fast. Don’t be afraid to stop to walk, or stop to drink. This should be an enjoyable workout, not one during which you punish yourself.
Interval Training: To improve speed, you sometimes need to train at a pace faster than your race pace for the 5K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters. Before starting this workout, warm-up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a short jog.
Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can’t figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing your anaerobic threshold, essential for fast 5K racing.
Rest: You can’t train hard unless you are well-rested. The schedule includes two designated days for rest: Mondays and Fridays. The easy 3-mile runs scheduled for Tuesdays and Thursdays are also to help you rest for hard workouts on other days. The final week before the 5K also is a rest week. Taper your training so you can be ready for a peak performance on the weekend.
Stretch & Strengthen: An important addendum to any training program is stretching. Don’t overlook it–particularly on days when you plan to run fast. Strength training is important too: push-ups, pull-ups, use of free weights or working out with various machines at a Health Club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. Tuesdays and Thursdays would be good days to combine stretching and strengthening with your easy run, however, you can schedule these workouts on any day that is convenient for your business and personal schedule.
Racing: Some racing is useful in helping you to peak. Consider doing some other races at 5K to 10K distances to test your fitness. The following schedule includes a test 5K race halfway through the program. You could race more frequently (once every two weeks), but too much racing is not a good idea.
The schedule is only a guide. If you want to do long runs on Saturdays rather than Sundays, simply flip-flop the day. Feel free to make minor modifications to suit you. It’s less important what you do in any one workout than what you do over the full eight weeks leading up to your 5K. *Plans created by Hal Higdon
Why protein is so important in weight loss?
Satiety: Protein-rich foods can help you feel full and satisfied, which can reduce overall calorie intake and prevent overeating.
Muscle retention: When you lose weight, you want to primarily lose fat, not muscle. Consuming adequate protein can help preserve lean muscle mass.
Metabolism: Protein has a higher thermic effect, meaning it burns more calories during digestion compared to fats and carbohydrates, which can slightly boost your metabolism.
Blood sugar control: Protein can help stabilize blood sugar levels, reducing cravings and energy spikes and crashes.
Weight loss maintenance: A higher-protein diet can help you maintain your weight loss by promoting satiety and muscle mass, making it less likely for lost weight to be regained.
Including protein in your diet while maintaining a calorie deficit is crucial for effective and sustainable weight loss.
Satiety: Protein-rich foods can help you feel full and satisfied, which can reduce overall calorie intake and prevent overeating.
Muscle retention: When you lose weight, you want to primarily lose fat, not muscle. Consuming adequate protein can help preserve lean muscle mass.
Metabolism: Protein has a higher thermic effect, meaning it burns more calories during digestion compared to fats and carbohydrates, which can slightly boost your metabolism.
Blood sugar control: Protein can help stabilize blood sugar levels, reducing cravings and energy spikes and crashes.
Weight loss maintenance: A higher-protein diet can help you maintain your weight loss by promoting satiety and muscle mass, making it less likely for lost weight to be regained.
Including protein in your diet while maintaining a calorie deficit is crucial for effective and sustainable weight loss.
Benefits of preparing the majority of your meals at home
Preparing the majority of your meals at home can offer numerous benefits for your overall health, well-being, and lifestyle. Here are some key advantages:
Healthier Ingredients: When you cook at home, you have control over the ingredients you use. You can choose fresh, wholesome, and high-quality ingredients, avoiding harmful additives, excessive salt, unhealthy fats, and artificial sweeteners that are often present in processed foods.
Portion Control: Home-cooked meals allow you to manage portion sizes according to your needs, helping you maintain a healthy weight and avoid overeating.
Customization: Cooking at home lets you tailor meals to suit your dietary preferences, allergies, or specific nutritional requirements, ensuring you get the nutrients you need.
Cost Savings: Preparing meals at home is generally more budget-friendly than dining out. Buying ingredients in bulk and making larger quantities can save money in the long run.
Improved Digestion: Home-cooked meals are often easier on the digestive system as they contain fewer preservatives and additives that might cause discomfort or digestive issues.
Food Safety: You have better control over food safety when cooking at home, reducing the risk of foodborne illnesses.
Skill Development: Preparing meals at home can be a fun and educational experience. You can improve your culinary skills, learn new recipes, and experiment with different flavors.
Family and Social Bonding: Cooking at home can become a social activity, allowing you to involve family members or friends in meal preparation. It can be a great way to bond and spend quality time together.
Reduced Food Waste: When you cook at home, you can plan meals according to the ingredients you have, reducing the chances of food going to waste.
Mindful Eating: Home-cooked meals often encourage mindful eating since you are more aware of the effort put into the preparation. This can lead to a healthier relationship with food and eating habits.
Supports Weight Management: As you have more control over the ingredients and portions, cooking at home can aid in weight management and reaching health goals.
Environmental Impact: Preparing meals at home can be more environmentally friendly, as it reduces the use of single-use packaging and transportation associated with take-out or ready-made meals.
Freedom to Experiment: At home, you can try out new recipes and cuisines, expanding your culinary horizons and discovering new flavors.
Preparing the majority of your meals at home can offer numerous benefits for your overall health, well-being, and lifestyle. Here are some key advantages:
Healthier Ingredients: When you cook at home, you have control over the ingredients you use. You can choose fresh, wholesome, and high-quality ingredients, avoiding harmful additives, excessive salt, unhealthy fats, and artificial sweeteners that are often present in processed foods.
Portion Control: Home-cooked meals allow you to manage portion sizes according to your needs, helping you maintain a healthy weight and avoid overeating.
Customization: Cooking at home lets you tailor meals to suit your dietary preferences, allergies, or specific nutritional requirements, ensuring you get the nutrients you need.
Cost Savings: Preparing meals at home is generally more budget-friendly than dining out. Buying ingredients in bulk and making larger quantities can save money in the long run.
Improved Digestion: Home-cooked meals are often easier on the digestive system as they contain fewer preservatives and additives that might cause discomfort or digestive issues.
Food Safety: You have better control over food safety when cooking at home, reducing the risk of foodborne illnesses.
Skill Development: Preparing meals at home can be a fun and educational experience. You can improve your culinary skills, learn new recipes, and experiment with different flavors.
Family and Social Bonding: Cooking at home can become a social activity, allowing you to involve family members or friends in meal preparation. It can be a great way to bond and spend quality time together.
Reduced Food Waste: When you cook at home, you can plan meals according to the ingredients you have, reducing the chances of food going to waste.
Mindful Eating: Home-cooked meals often encourage mindful eating since you are more aware of the effort put into the preparation. This can lead to a healthier relationship with food and eating habits.
Supports Weight Management: As you have more control over the ingredients and portions, cooking at home can aid in weight management and reaching health goals.
Environmental Impact: Preparing meals at home can be more environmentally friendly, as it reduces the use of single-use packaging and transportation associated with take-out or ready-made meals.
Freedom to Experiment: At home, you can try out new recipes and cuisines, expanding your culinary horizons and discovering new flavors.
Traveling can have a profound impact on our perspective in so many ways.
Cultural Awareness: Traveling allows you to immerse yourself in different cultures, customs, and traditions. You get to witness how people in other parts of the world live, work, and celebrate. This exposure fosters cultural awareness and understanding, helping you appreciate and respect the diversity of human experiences.
Empathy and Compassion: Meeting people from different backgrounds and witnessing their daily lives can cultivate empathy and compassion. When you see the challenges and joys faced by others, you may develop a deeper understanding of their struggles and become more empathetic towards their situations.
Open-mindedness: Traveling pushes you out of your comfort zone and exposes you to new ideas and perspectives. It encourages open-mindedness as you encounter different ways of thinking and living. This openness can lead to personal growth and a greater willingness to embrace change and diversity.
Perspective on Home: Leaving your familiar surroundings behind can provide a fresh perspective on your own culture and lifestyle. You may begin to question certain aspects of your own society, appreciating what you have while recognizing areas that could be improved.
Environmental Awareness: Visiting different landscapes and ecosystems can raise awareness of environmental issues. Witnessing the beauty of nature and seeing firsthand the impact of human activity on the environment may inspire you to become more environmentally conscious and take action to protect our planet.
Gratitude and Humility: Traveling to less fortunate regions can make you appreciate the privileges and opportunities you have in your own life. It fosters gratitude and humility, as you realize that not everyone has the same advantages or resources.
Adaptability and Resilience: Traveling often involves navigating through unfamiliar situations, language barriers, and unexpected challenges. As you learn to adapt and overcome these obstacles, you develop resilience and problem-solving skills that can be applied to various aspects of your life.
Reevaluation of Priorities: This is a BIG one for me! Stepping away from your daily routine can offer you time and space for introspection. Traveling can lead to a reevaluation of your goals, values, and priorities, helping you focus on what truly matters to you.
Cultural Awareness: Traveling allows you to immerse yourself in different cultures, customs, and traditions. You get to witness how people in other parts of the world live, work, and celebrate. This exposure fosters cultural awareness and understanding, helping you appreciate and respect the diversity of human experiences.
Empathy and Compassion: Meeting people from different backgrounds and witnessing their daily lives can cultivate empathy and compassion. When you see the challenges and joys faced by others, you may develop a deeper understanding of their struggles and become more empathetic towards their situations.
Open-mindedness: Traveling pushes you out of your comfort zone and exposes you to new ideas and perspectives. It encourages open-mindedness as you encounter different ways of thinking and living. This openness can lead to personal growth and a greater willingness to embrace change and diversity.
Perspective on Home: Leaving your familiar surroundings behind can provide a fresh perspective on your own culture and lifestyle. You may begin to question certain aspects of your own society, appreciating what you have while recognizing areas that could be improved.
Environmental Awareness: Visiting different landscapes and ecosystems can raise awareness of environmental issues. Witnessing the beauty of nature and seeing firsthand the impact of human activity on the environment may inspire you to become more environmentally conscious and take action to protect our planet.
Gratitude and Humility: Traveling to less fortunate regions can make you appreciate the privileges and opportunities you have in your own life. It fosters gratitude and humility, as you realize that not everyone has the same advantages or resources.
Adaptability and Resilience: Traveling often involves navigating through unfamiliar situations, language barriers, and unexpected challenges. As you learn to adapt and overcome these obstacles, you develop resilience and problem-solving skills that can be applied to various aspects of your life.
Reevaluation of Priorities: This is a BIG one for me! Stepping away from your daily routine can offer you time and space for introspection. Traveling can lead to a reevaluation of your goals, values, and priorities, helping you focus on what truly matters to you.
Wellness vs Fitness
Definition:
Wellness: Wellness encompasses a broader scope of overall well-being, incorporating physical, mental, emotional, and spiritual aspects of health. It emphasizes the balance and integration of these dimensions to achieve optimal health and quality of life.
Fitness: Fitness primarily refers to the physical aspect of health. It focuses on developing and maintaining a level of physical ability, strength, endurance, flexibility, and cardiovascular health.
Scope:
Wellness: Wellness extends beyond physical health and addresses various dimensions, including mental well-being, emotional stability, social relationships, intellectual stimulation, occupational satisfaction, environmental consciousness, and spiritual growth.
Fitness: Fitness concentrates primarily on physical attributes and performance, such as muscular strength, cardiovascular endurance, flexibility, and body composition.
Emphasis:
Wellness: Wellness places importance on achieving a balanced and harmonious lifestyle by considering various aspects of health. It emphasizes preventive measures, self-care, stress management, mindfulness, and self-awareness.
Fitness: Fitness emphasizes physical exertion, exercise routines, and training regimens to improve cardiovascular fitness, muscular strength, and endurance. It often involves specific goals like weight loss, muscle gain, or athletic performance.
Approach:
Wellness: Wellness takes a holistic approach, recognizing the interconnectedness of different aspects of health. It encourages individuals to make lifestyle choices that promote overall well-being, including healthy eating, stress reduction, regular exercise, adequate sleep, and personal development.
Fitness: Fitness typically adopts a more focused and targeted approach, aiming to improve specific physical abilities through structured exercise programs, sports activities, or training methods.
Long-term goals:
Wellness: The ultimate goal of wellness is to achieve and maintain a high level of overall well-being throughout a person's life. It emphasizes sustainable lifestyle changes and a proactive approach to health.
Fitness: The primary objective of fitness is to enhance physical performance, increase strength and endurance, improve body composition, and achieve specific fitness-related goals. It often involves shorter-term objectives and measurable outcomes.
While fitness is an integral component of wellness, it represents only one aspect of the broader concept. Wellness encompasses a more comprehensive and multifaceted approach to achieving and maintaining optimal health and quality of life
FACE OIL BENEFITS
:
Hydration and Moisture: Face oil helps in providing deep hydration and moisture to the skin. It acts as a barrier, preventing moisture loss and keeping the skin hydrated throughout the day. This is especially beneficial for individuals with dry or dehydrated skin.
Nourishment: Face oils are rich in vitamins, antioxidants, and essential fatty acids that nourish the skin. They can penetrate deeply into the skin, delivering nutrients and helping to improve the overall health and appearance of the skin.
Skin Barrier Function: The skin's barrier function refers to its ability to protect itself from external stressors. Face oils can enhance this function by strengthening the skin's natural protective barrier, thereby preventing the entry of pollutants, bacteria, and other harmful substances.
Anti-Aging Benefits: Many face oils contain antioxidants that help combat free radicals, which are unstable molecules that can damage the skin and accelerate the aging process. Face oils with anti-aging properties can help reduce the appearance of fine lines, wrinkles, and age spots, promoting a more youthful complexion.
Balancing Oil Production: Contrary to what one might assume, face oils can actually help regulate the skin's oil production. When the skin is dehydrated, it often compensates by producing more oil, leading to oily or acne-prone skin. By providing adequate hydration, face oils can signal the skin to produce less oil, leading to a more balanced complexion.
Improved Skin Texture: Regular use of face oil can help improve the texture of the skin. It can soften rough patches, smooth out uneven skin tone, and make the skin appear more supple and radiant.
Enhancing Product Absorption: Face oils can act as a vehicle for other skincare products, helping them penetrate deeper into the skin. Applying face oil before serums or moisturizers can enhance their effectiveness, allowing them to work more efficiently.
However, it's important to note that not all face oils are suitable for every skin type. Individuals with oily or acne-prone skin may need to choose lighter, non-comedogenic oils, while those with dry or mature skin may benefit from richer oils. It's always best to consult with a dermatologist or skincare professional to determine which face oil is most suitable for your specific skin concerns and needs.
SUGGESTED MEAL PLAN RECIPES
Black Bean Rice Burgers
TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 4 burgers.
Ingredients
1 small onion, very finely chopped
2 tablespoons vegetable oil, divided
1 can (15 ounces) black beans, rinsed and drained
1 cup cooked brown rice
1/4 cup dry bread crumbs
2 large egg yolks, lightly beaten
2 tablespoons plus 1/4 cup salsa, divided
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup reduced-fat sour cream
4 lettuce leaves
4 slices reduced-fat cheddar cheese (1 ounce each)
4 hamburger buns, split
Optional: Sliced tomato and sliced red onion
Directions
1. In a large nonstick skillet, cook onion in 1 tablespoon oil over medium heat until translucent but not browned, 2-4 minutes; remove from heat and set aside. In bowl of a food processor fitted with blade attachment, pulse half the beans and 1/2 cup rice until mixture forms a thick paste. In a large bowl, add processed bean mixture, remaining black beans and rice, cooked onion, bread crumbs, egg yolks, 2 tablespoons salsa, salt and pepper; mix well with hands, squeezing until mixture holds together. Form bean mixture into 4 patties. Cook burgers over medium heat in remaining 1 tablespoon oil until firm and browned, 4-5 minutes on each side.
2. In a small bowl, combine sour cream and remaining 1/4 cup salsa. Layer a lettuce leaf, burger, cheese and sour cream mixture on each bun bottom, adding tomato and red onion as desired. Replace bun tops.
Spinach Pizza Quesadillas
TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 6 servings.
Ingredients
6 whole wheat tortillas (8 inches)
3 cups shredded part-skim mozzarella cheese
3 cups chopped fresh spinach
1 can (8 ounces) pizza sauce
Directions
1. Preheat oven to 400°. On half of each tortilla, layer 1/2 cup cheese, 1/2 cup spinach and about 2 tablespoons sauce. Fold other half over filling. Place on baking sheets coated with cooking spray.
2. Bake until cheese is melted, 10-12 minutes. If desired, server with additional pizza sauce.
Nutrition Facts
1 quesadilla: 301 calories, 13g fat (7g saturated fat), 36mg cholesterol, 650mg sodium, 29g carbohydrate (3g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 medium-fat meat.
Curried Egg Salad
TOTAL TIME: Prep/Total Time: 15 min.
YIELD: 6 sandwiches.
Ingredients
1/2 cup mayonnaise
1/2 teaspoon ground curry
1/2 teaspoon honey
Dash ground ginger
6 hard-boiled large eggs, coarsely chopped
3 green onions, sliced
6 slices whole wheat bread
Optional: Tomato slices and cracked pepper
Directions
1. Mix the first 4 ingredients; stir in eggs and green onions. Spread on bread. If desired, top with tomato and sprinkle with pepper.
Nutrition Facts: 1 open-faced sandwich: 273 calories, 20g fat (4g saturated fat), 188mg cholesterol, 284mg sodium, 14g carbohydrate (2g sugars, 2g fiber), 10g protein.
Pressure-Cooker Stuffed Peppers
TOTAL TIME: Prep: 15 min. Cook: 5 min. + releasing
YIELD: 4 servings.
Ingredients
4 medium sweet red peppers
1 can (15 ounces) black beans, rinsed and drained
1 cup shredded pepper jack cheese
3/4 cup salsa
1 small onion, chopped
1/2 cup frozen corn
1/3 cup uncooked converted long grain rice
1-1/4 teaspoons chili powder
1/2 teaspoon ground cumin
Reduced-fat sour cream, optional
Directions
1. Place trivet insert and 1 cup water in a 6-qt. electric pressure cooker.
2. Cut and discard tops from peppers; remove seeds. In a large bowl, mix beans, cheese, salsa,
onion, corn, rice, chili powder and cumin; spoon into peppers. Set peppers aside.
3. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 5 minutes. Let pressure release naturally. If desired, serve with sour cream.
Nutrition Facts
1 stuffed pepper: 333 calories, 10g fat (5g saturated fat), 30mg cholesterol, 582mg sodium, 45g carbohydrate (8g sugars, 8g fiber), 15g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable, 1 fat.
Avocado Egg Salad Toast
TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 4 servings.
Ingredients
1 medium ripe avocado, peeled and cubed
6 hard-boiled large eggs, chopped
1 green onion, finely chopped
1 teaspoon lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper
4 large slices sourdough bread, halved and toasted
Directions
1. In a large bowl, mash avocado to desired consistency. Gently stir in eggs, green onion, lemon juice, salt and pepper. Spread over toast. Serve immediately.
Nutrition Facts
2 pieces: 367 calories, 15g fat (4g saturated fat), 280mg cholesterol, 471mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 18g protein.
Vegetarian Skillet Enchiladas
TOTAL TIME: Prep/Total Time: 25 min.
YIELD: 4 servings.
Ingredients
1 tablespoon canola oil
1 medium onion, chopped
1 medium sweet red pepper, chopped
2 garlic cloves, minced
1 can (15 ounces) black beans, rinsed and drained
1 can (10 ounces) enchilada sauce
1 cup frozen corn
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/8 teaspoon pepper
8 corn tortillas (6 inches), cut into 1/2-inch strips
1 cup shredded Mexican cheese blend
Optional: Chopped fresh cilantro, sliced avocado, sliced radishes, sour cream and lime wedges
Directions
1.Preheat oven to 400°. Heat oil in a 10-in. cast-iron or other ovenproof skillet over medium-high heat. Add onion and pepper; cook and stir until tender, 2-3 minutes. Add garlic; cook 1 minute longer. Stir in beans, enchilada sauce, corn, chili powder, cumin and pepper. Stir in tortilla strips.
2. Bring to a boil. Reduce heat; simmer, uncovered, until tortilla strips are softened, 3-5 minutes. Sprinkle with cheese. Bake, uncovered, until sauce is bubbly and cheese is melted, 3-5 minutes. If desired, garnish with optional ingredients.
Nutrition Facts
1-1/2 cups: 307 calories, 14g fat (5g saturated fat), 25mg cholesterol, 639mg sodium, 23g carbohydrate (5g sugars, 7g fiber), 14g protein.
Grilled Chickpea Salad Sandwich
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
Ingredients
1 can (16 ounces) chickpeas or garbanzo beans, rinsed and drained
1 celery rib, finely chopped
2 sweet pickles, finely chopped
2 tablespoons dried cranberries
2 tablespoons finely chopped red onion
2 tablespoons reduced-fat mayonnaise
2 teaspoons sweet pickle juice
1/2 teaspoon minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
4 slices provolone cheese
8 slices multigrain bread
Directions
1. In a small bowl, mix the first 10 ingredients. Place cheese slices on 4 bread slices; top with chickpea mixture and remaining bread. Preheat panini maker or indoor electric grill. Cook sandwiches, covered, until bread is browned and cheese is melted, 3-5 minutes.
Nutrition Facts
1 sandwich: 370 calories, 13g fat (4g saturated fat), 18mg cholesterol, 653mg sodium, 39g carbohydrate (13g sugars, 9g fiber), 17g protein.
Buffalo Tofu Wrap
TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 6 servings.
Ingredients
1 cup shredded dairy-free cheddar-flavored cheese
1/2 cup vegan mayonnaise
1/4 cup finely chopped onion
1/4 cup finely chopped celery
3 tablespoons Louisiana-style hot sauce
1 tablespoon lemon juice
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1 package (16 ounces) extra-firm tofu, drained
1-1/2 cups fresh baby spinach
6 spinach tortillas (8 inches)
Directions
1.In a large bowl, combine the first 9 ingredients. Crumble tofu into bowl; mix well. Spoon about 1/2 cup tofu mixture down center of each tortilla; top with spinach. Fold bottom and sides of tortilla over filling and roll up.
Nutrition Facts
1 wrap: 405 calories, 29g fat (7g saturated fat), 0 cholesterol, 866mg sodium, 28g carbohydrate (1g sugars, 2g fiber), 11g protein.
Loaded Mexican Pizza
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 6 servings.
Ingredients
1 can (15 ounces) black beans, rinsed and drained
1 medium red onion, chopped
1 small sweet yellow pepper, chopped
3 teaspoons chili powder
3/4 teaspoon ground cumin
3 medium tomatoes, chopped
1 jalapeno pepper, seeded and finely chopped
1 garlic clove, minced
1 prebaked 12-inch thin pizza crust (can sub cauliflower crust)
2 cups chopped fresh spinach
2 tablespoons minced fresh cilantro
Hot pepper sauce to taste
1/2 cup shredded reduced-fat cheddar cheese
1/2 cup shredded pepper jack cheese
Directions
1. In a small bowl, mash black beans. Stir in the onion, yellow pepper, chili powder and cumin. In another bowl, combine the tomatoes, jalapeno and garlic.
2. Place crust on an ungreased 12-in. pizza pan; spread with bean mixture. Top with tomato mixture and spinach. Sprinkle with cilantro, pepper sauce and cheeses.
3. Bake at 400° for 12-15 minutes or until cheese is melted.
Nutrition Facts
1 piece: 295 calories, 8g fat (3g saturated fat), 17mg cholesterol, 581mg sodium, 30g carbohydrate (5g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2.500 starch, 1 lean meat, 1 vegetable.
Indian Spiced Chickpea Wraps
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
Ingredients
1 cup reduced-fat plain yogurt
1/2 cup unsweetened pineapple tidbits
1/4 teaspoon salt
1/4 teaspoon ground cumin
2 teaspoons canola oil
1 small onion, chopped
1 tablespoon minced fresh gingerroot
2 garlic cloves, minced
1/2 teaspoon curry powder
1/4 teaspoon salt
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1/4 teaspoon cayenne pepper, optional
1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained
1 cup canned crushed tomatoes
3 cups fresh baby spinach
4 whole wheat tortillas (8 inches), warmed
Directions
1. For pineapple raita, mix first 4 ingredients.
2. For wraps, in a large nonstick skillet, heat oil over medium-high heat; saute onion until tender. Add ginger, garlic and seasonings; cook and stir until fragrant, about 1 minute. Stir in chickpeas and tomatoes; bring to a boil. Reduce heat; simmer, uncovered, until slightly thickened, 5-8 minutes, stirring occasionally.
3. To serve, place spinach and chickpea mixture on tortillas. Top with raita and roll up.
Nutrition Facts
1 wrap: 321 calories, 7g fat (1g saturated fat), 3mg cholesterol, 734mg sodium, 45g carbohydrate (15g sugars, 10g fiber), 13g protein.
Simple Kale Salad
Prep Time: 15 mins
Total Time: 15 mins
Ingredients
For the dressing:
1/4 cup olive oil
2 tablespoons fresh lemon juice
2 tablespoons balsamic vinegar
1/2 teaspoon Dijon mustard
1 to 2 teaspoons honey
Kosher salt and freshly ground black pepper, to taste
For the salad:
2 bunches kale, washed (I prefer Lacinato kale)
Drizzle of olive oil
Pinch of kosher salt
1/2 cup finely shredded Parmesan cheese
1/3 cup toasted sliced almonds, can use pine nuts or pepitas
1/3 cup dried cranberries, can use golden raisins or dried currants
Instructions
To make the dressing, in a small bowl or jar, whisk together the olive oil, lemon juice, balsamic vinegar, Dijon mustard, honey, salt, and pepper. Set aside.
First, remove the kale stems. Squeeze the top of the kale stem and slowly move your hand down the kale stem. The leafy part of the kale will come right off as you go down. Use a sharp knife to finely chop the kale.
Place the kale in a large bowl. Drizzle the kale with just a little bit of olive oil, you don't need a ton because you are adding a dressing. Sprinkle with a little kosher salt and massage with your clean fingers until the kale softens a bit.
Drizzle the dressing over the kale and toss well. Add the Parmesan cheese, nuts, and dried fruit. Toss again and serve.
Nutrition
Calories: 204 cal | Carbohydrates: 11g | Protein: 6g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 6mg | Sodium: 141mg | Potassium: 133mg | Fiber: 2g | Sugar: 6g | Vitamin A: 432IU | Vitamin C: 6mg | Calcium: 142mg | Iron: 1mg
Cucumber Salad
Active Time: 10 mins
Total Time: 25 mins
Ingredients
1 pound seedless cucumbers, thinly sliced crosswise on a mandoline
1 1/2 teaspoons sugar
1 1/2 teaspoons kosher salt
2 1/2 tablespoons red wine vinegar
1/2 small onion, thinly sliced
Directions
Gather the ingredients.
In a medium bowl, toss the cucumber slices with the sugar and salt; let stand for 5 minutes.
Stir in the vinegar and onion. Refrigerate for 10 minutes, then serve.
Chia Seed Pudding with Yogurt
INGREDIENTS
Chia Yogurt Base Mix
1/3 cup chia seeds
1/2 cup boiled hot water
3 tablespoons honey (maple, coconut sugar)
2 teaspoon vanilla
pinch of sea salt
1 1/2 cups greek yogurt (or vegan yogurt)
1 1/2 cups nut milk ( almond, hemp, oat, soy, etc.)
3 optional flavors:
Golden Glow
1 cup chia yogurt base mix
1/2 teaspoon turmeric
1/2 teaspoon ginger
1/8 teaspoon orange zest
fresh cubed mango
2 dates
toasted coconut flakes
Mexican Cacao Dream
1 cup chia yogurt base mix
2 teaspoons raw chocolate powder
1/4 teaspoon cinnamon
1/8 teaspoon ancho chili powder
2 teaspoon maple syrup
2 teaspoon cacao nibs
banana slices
Berry Happy
1 cup chia yogurt base mix
1/4 teaspoon ground cardamom
fresh raspberries
fresh blueberries
fresh strawberries
sliced almonds
INSTRUCTIONS:
In a bowl or quart jar, mix chia seeds and hot water. Let sit about 5 minutes. This starts hydrating the chia seed more quickly.
Stir in vanilla, honey (or maple) and pinch of salt.
Add greek yogurt and nut milk. Whisk to combine thoroughly. (At this point you could divide into 4 smaller jars.)
At this stage it will keep in the refrigerator for 4-5 days.
Add preferred flavor and fruits to serve. Refrigerate at least an hour before serving.
If pre-making with fruit added: refrigerate and serve within 2-3 days.
NUTRITION
Serving Size: 1 cupCalories: 258 8Sugar: 18gSodium: 80.3 mgFat: 9.8 gSaturated Fat: 3.1 gCarbohydrates: 21 gFiber: 5 gProtein: 15 gCholesterol: 15.7 mg
What factors determine your physique?
Your physique, or the way your body looks , is influenced by a variety of factors. Some of the main factors that determine your physique include:
Genetics: Your genes play a significant role in determining your body type, body shape, and metabolism. Genes can determine the proportion of muscle to fat in your body, as well as how easily you gain or lose weight.
Diet: Your diet plays a crucial role in determining your physique. The foods you eat provide your body with the energy and nutrients it needs to build muscle, burn fat, and maintain overall health. Eating a balanced diet that is rich in protein, healthy fats, and complex carbohydrates can help you achieve your ideal physique.
Exercise: Regular exercise is essential for building and maintaining a healthy physique. The type of exercise you do can also impact physique. For example, weight lifting can help you build muscle and strength, while cardiovascular exercise can help you burn fat and improve endurance.
Lifestyle: Your lifestyle habits, such as how much sleep you get, how much stress you experience, and whether or not you smoke or drink alcohol, can all impact your physique. For example, chronic stress and lack of sleep can lead to increased levels of the hormone cortisol, which can cause weight gain and muscle loss.
Age: Your age can also impact your physique. As you age, your metabolism may slow down, making it more difficult to maintain muscle mass and stay lean. Hormonal changes can also affect your physique, particularly for women during menopause.
SPRINGING INTO WELLNESS
Now that winter is winding down, I don't know about you, but I am itching to get back outside and get moving. With all of the eating, drinking and merry-making from the holidays, your workouts may have taken a backseat. Whatever the reason for your fitness hiatus, spring is an ideal time to get back to exercise.
Whether you walk a few miles, play tennis with a friend or of golf or play frisbee with your kids in the backyard, it’s important to prepare your body for activity, especially if frigid temps kept you glued to the couch all season. Otherwise you run the risk of overdoing it and/or injury. Even ordinary activities can take a toll – I see people all the time who garden through the first nice weekend of spring and then suffer from severe muscle soreness or injury.
The “no pain, no gain” approach to fitness DOES NOT work. Instead, try these five strategies to shape up this spring.
Underestimate your abilities.
Many of us regress during the winter months, even if we have stuck to a regular fitness routine. If you don’t underestimate your ability and ease back into your activities, you’re setting yourself up for muscle soreness and injury, and that can sideline you for weeks. YIKES! You might not feel the pain the day after a tough workout, but two days later the soreness may be so intense you can’t lift your arm above your head (been there, done that).
Start small.
If you’ve been sedentary for weeks, check in with your doctor before amping up your activity. Once you get the all-clear, start with an easy walking schedule or a beginners Pilates class. The slow, gentle movements will help prep your body for more intense activities like tennis, running and circuit training. Start with 10 minutes every day or every other day for a week. Then increase to 15 minutes the following week. Add five minutes to your workout each week until you’re working out for 30 to 45 minutes at a stretch. You can even break up sessions throughout the day. And don’t forget to warm-up before and stretch after your workouts.
Go slow.
Even though sunny days may be calling your name , make sure to start slow. A good rule of thumb: Never increase your weight, time, speed or intensity more than 10 percent per week. So, 10 percent of 10-pound weight is 1 pound. Similarly, if you’re running 5 miles per hour, boost it up to 5.5 miles per hour. Also, keep in mind that running on the outside is VERY is — and usually more taxing — than running on a treadmill. The best approach may be to vary the intensity throughout your workout. Sprint for 1 minute, jog for 10 and then walk for 5. Repeat the process until you feel your workout is complete. This kind of workout is called HIIT (high intensity interval training), and offers more gains than maintaining a steady pace.
Stretch it out.
No matter what your sport or activity, incorporating stretching into your routine can help you stay at the top of your game.
Keep your expectations in check.
The longer your break the more time you’ll need to get back to on track. So, if you worked out three to four times per week prior to your fitness vacation, it will take about four to eight weeks for you to get back up to speed. Remember, too, that you didn’t become inactive overnight, so you won’t become fit overnight.
Patience is key.
Exercise stresses the body. While it’s mostly good stress, if you do too much too quickly, you’re more likely to suffer from an injury that sets you back even farther. Lower-impact activities like swimming, cycling, Pilates and yoga can be easy on the joints.
If you do overdo it and strain or injure yourself, follow the RICE rule to lessen the damage. Here’s how it breaks down:
Rest – It doesn’t have to be a complete sedentary rest, but active resting (which may include light walking or weight bearing) can help your body recover more quickly.
Ice – Apply ice to the affected muscles for 20 minutes every hour.
Compress – Wrap the area with an elastic bandage starting below the injury and wrapping a few inches above. So if you injured your knee, start the wrap at the calf and continue to the mid-thigh. Just makes sure the compression is a little looser at top to encourage blood to flow toward the heart.
Elevate – Raise the injury above your heart. Using the knee example, your best bet would be to lie on the ground and rest your knee on the couch.
If muscle pain lingers on for more than two weeks, or gets progressively worse, see a doctor.
Now that winter is winding down, I don't know about you, but I am itching to get back outside and get moving. With all of the eating, drinking and merry-making from the holidays, your workouts may have taken a backseat. Whatever the reason for your fitness hiatus, spring is an ideal time to get back to exercise.
Whether you walk a few miles, play tennis with a friend or of golf or play frisbee with your kids in the backyard, it’s important to prepare your body for activity, especially if frigid temps kept you glued to the couch all season. Otherwise you run the risk of overdoing it and/or injury. Even ordinary activities can take a toll – I see people all the time who garden through the first nice weekend of spring and then suffer from severe muscle soreness or injury.
The “no pain, no gain” approach to fitness DOES NOT work. Instead, try these five strategies to shape up this spring.
Underestimate your abilities.
Many of us regress during the winter months, even if we have stuck to a regular fitness routine. If you don’t underestimate your ability and ease back into your activities, you’re setting yourself up for muscle soreness and injury, and that can sideline you for weeks. YIKES! You might not feel the pain the day after a tough workout, but two days later the soreness may be so intense you can’t lift your arm above your head (been there, done that).
Start small.
If you’ve been sedentary for weeks, check in with your doctor before amping up your activity. Once you get the all-clear, start with an easy walking schedule or a beginners Pilates class. The slow, gentle movements will help prep your body for more intense activities like tennis, running and circuit training. Start with 10 minutes every day or every other day for a week. Then increase to 15 minutes the following week. Add five minutes to your workout each week until you’re working out for 30 to 45 minutes at a stretch. You can even break up sessions throughout the day. And don’t forget to warm-up before and stretch after your workouts.
Go slow.
Even though sunny days may be calling your name , make sure to start slow. A good rule of thumb: Never increase your weight, time, speed or intensity more than 10 percent per week. So, 10 percent of 10-pound weight is 1 pound. Similarly, if you’re running 5 miles per hour, boost it up to 5.5 miles per hour. Also, keep in mind that running on the outside is VERY is — and usually more taxing — than running on a treadmill. The best approach may be to vary the intensity throughout your workout. Sprint for 1 minute, jog for 10 and then walk for 5. Repeat the process until you feel your workout is complete. This kind of workout is called HIIT (high intensity interval training), and offers more gains than maintaining a steady pace.
Stretch it out.
No matter what your sport or activity, incorporating stretching into your routine can help you stay at the top of your game.
Keep your expectations in check.
The longer your break the more time you’ll need to get back to on track. So, if you worked out three to four times per week prior to your fitness vacation, it will take about four to eight weeks for you to get back up to speed. Remember, too, that you didn’t become inactive overnight, so you won’t become fit overnight.
Patience is key.
Exercise stresses the body. While it’s mostly good stress, if you do too much too quickly, you’re more likely to suffer from an injury that sets you back even farther. Lower-impact activities like swimming, cycling, Pilates and yoga can be easy on the joints.
If you do overdo it and strain or injure yourself, follow the RICE rule to lessen the damage. Here’s how it breaks down:
Rest – It doesn’t have to be a complete sedentary rest, but active resting (which may include light walking or weight bearing) can help your body recover more quickly.
Ice – Apply ice to the affected muscles for 20 minutes every hour.
Compress – Wrap the area with an elastic bandage starting below the injury and wrapping a few inches above. So if you injured your knee, start the wrap at the calf and continue to the mid-thigh. Just makes sure the compression is a little looser at top to encourage blood to flow toward the heart.
Elevate – Raise the injury above your heart. Using the knee example, your best bet would be to lie on the ground and rest your knee on the couch.
If muscle pain lingers on for more than two weeks, or gets progressively worse, see a doctor.
The start of every new year symbolizes a time and an opportunity to reflect on where we are and what new goals we want to accomplish. We are bombarded with ideas of what to resolve for the new year, however there are ways to focus on your personal needs when making your lifestyle changes.
One area lifestyle change that I like to focus on is self-care. With the added stress of work, caring family,staying connected to friends and the many other unknowns of life, taking care of yourself may not be a priority. Creating time to focus on wellness is important for your overall health and daily life in so many ways.
Whether you’re using the new year to jumpstart your wellness journey, or deepen your existing journey, remember that you’re making a difference just by deciding to take these steps towards a more positive lifestyle. These are just a few of my suggestions.
1. START SMALL
You may feel pressure to reinvent yourself or completely change your lifestyle at the start of a new year, but remember that meaningful change takes time. To avoid feeling overwhelmed and setting yourself for “failure”, set small goals to reach your wellness resolutions. Break down your wellness resolution into small steps that you can incorporate into your daily life. No matter what your goal is, it’s more likely to stick throughout the year if you start small.
2. EMBRACE NEW EXPERIENCES
One of my new year wellness tips is to try new things. This can be absolutely anything! Start to add a new recipe to your weekly meal plan ,incorporating a guided meditation into your day, or start a totally new hobby- like hiking or knitting. Trying new things may even open a door for you into a community to meet new people while sparking creativity.
3. PRACTICE POSITIVE AFFIRMATIONS
This is one simple step you can do every day to elevate your wellness journey. Speaking positively about yourself is shown to reduce stress and improve your quality of life. Incorporate positive affirmations into your routine when you first wake up or as you get ready for your day, or as you wind down for the day. There is no cost to treat yourself with kindness and compassion.
4. DEVELOP A HEALTHY SLEEP ROUTINE
Being well rested and getting a good night’s sleep is the foundation for a self-care routine. The many benefits are endless! You can improve your concentration, mood, and immune system ; all while reducing stress. I like to create a nightly routine to improve my sleep. I create a relaxing environment, reduce my screen time leading up to bedtime, and limit my caffeine.
5. PRACTICE MORE GRATITUDE
Take a moment each day to think about all that you are grateful for. Either journaling or simply saying them out loud to yourself during your morning routine or commute are ways to incorporate daily gratitude into your life. This method of positive thinking can improve your mental health, and even your relationships. Actively practicing gratitude definitely!
6. BE KIND TO YOURSELF
As the year ticks on and you are implementing your wellness resolutions, remember to be kind to yourself. It won’t always be an easy or perfect journey and there is always time to reevaluate your goals and adjust them for more success.Just remember to be kind to yourself and acknowledge how far you have come.
One area lifestyle change that I like to focus on is self-care. With the added stress of work, caring family,staying connected to friends and the many other unknowns of life, taking care of yourself may not be a priority. Creating time to focus on wellness is important for your overall health and daily life in so many ways.
Whether you’re using the new year to jumpstart your wellness journey, or deepen your existing journey, remember that you’re making a difference just by deciding to take these steps towards a more positive lifestyle. These are just a few of my suggestions.
1. START SMALL
You may feel pressure to reinvent yourself or completely change your lifestyle at the start of a new year, but remember that meaningful change takes time. To avoid feeling overwhelmed and setting yourself for “failure”, set small goals to reach your wellness resolutions. Break down your wellness resolution into small steps that you can incorporate into your daily life. No matter what your goal is, it’s more likely to stick throughout the year if you start small.
2. EMBRACE NEW EXPERIENCES
One of my new year wellness tips is to try new things. This can be absolutely anything! Start to add a new recipe to your weekly meal plan ,incorporating a guided meditation into your day, or start a totally new hobby- like hiking or knitting. Trying new things may even open a door for you into a community to meet new people while sparking creativity.
3. PRACTICE POSITIVE AFFIRMATIONS
This is one simple step you can do every day to elevate your wellness journey. Speaking positively about yourself is shown to reduce stress and improve your quality of life. Incorporate positive affirmations into your routine when you first wake up or as you get ready for your day, or as you wind down for the day. There is no cost to treat yourself with kindness and compassion.
4. DEVELOP A HEALTHY SLEEP ROUTINE
Being well rested and getting a good night’s sleep is the foundation for a self-care routine. The many benefits are endless! You can improve your concentration, mood, and immune system ; all while reducing stress. I like to create a nightly routine to improve my sleep. I create a relaxing environment, reduce my screen time leading up to bedtime, and limit my caffeine.
5. PRACTICE MORE GRATITUDE
Take a moment each day to think about all that you are grateful for. Either journaling or simply saying them out loud to yourself during your morning routine or commute are ways to incorporate daily gratitude into your life. This method of positive thinking can improve your mental health, and even your relationships. Actively practicing gratitude definitely!
6. BE KIND TO YOURSELF
As the year ticks on and you are implementing your wellness resolutions, remember to be kind to yourself. It won’t always be an easy or perfect journey and there is always time to reevaluate your goals and adjust them for more success.Just remember to be kind to yourself and acknowledge how far you have come.
A FEW OF MY FAVORITE THINGS
With Thanksgiving just days away, our thoughts are filled with family gatherings, yummy food and shopping! I am an early shopper, and have checked most items off my list; but I know most are still shopping. If you are still shopping and looking for items to fill your list- check out a few of my favorite things!
1️⃣ Essence Yogi : an earth 🌍 friendly brand with absolutely gorgeous pieces. You can donate your old Essence Yogi clothes you get a 20% discount coupon to buy the new collection. Your items go to institutes, projects and schools of yoga and Pilates that donate their energy and their work teaching students of all abilities. Code Micki to save
2️⃣ Serovital skincare - I use both their skincare line and the supplements. I've been using the line for over two years and I am so pleased with the results of the SeroVital ADVANCED supplements (includes the HGH-boosting formula and adds a blend for advanced skin and weight-loss benefits) and the Skin Revitalizers (reduces the appearance of wrinkles and dark spots, plus visibly brightens). The clinical studies and research conducted by Serovital assures the best products. Code Micki15 to save
3️⃣ Lumen-the world’s first hand-held, portable device to accurately measure metabolism. I started tracking my metabolism daily, and realized how much it affects my sleep, physical activity, and nutrition. I really enjoy the customized meal plan feature. Code Micki to save !
4️⃣ Stamina Products- my entire Pilates studio is outfitted with Stamina Products; from my 610 Reformer to my Pilates Magic Circle. I know everyone doesn't have a space to have an entire Pilates studio in their home, but stamina products has great home gym equipment for everyone. Code Mickiphit to save
5️⃣ EBY- has the best seamless underwear and bralettes that I've found! They have an amazing no-slip technology, that prevents the dreaded riding and bunching!
Even better, every single pair empowers a woman on the cusp of greatness — 10% of proceeds from all purchases fund micro-loans for women worldwide to start their own businesses, allowing them to benefit their communities and lift their families out of poverty. Code Micki to save
6️⃣ Lauren G Adams - I discovered Lauren G Adams about 8 years ago when I was on a vacation with my husband in Jamaica. They had a beautiful selection in the resort gift shop. The stackable bracelets are a staple in my accessory wardrobe. They are so fun, come in lots of design choices and go with EVERYTHING! Code Micki to save
7️⃣ Booty Kicker - this portable barre is an excellent piece to add to your home studio. It is made of real wood, is sturdy, and totally collapsible- so will store under your bed. Use this link to save $20 and to receive a free Pilates/Barre ball.
8️⃣ Pilates for Everyone- I mean I have to plug my own book, right?!
Pilates for Everyone features 50 Pilates and Pilates inspired moves + three variations of each move ,to make Pilates more accessible to a wider range of students and fitness levels. I have 50 signed copies available 🙌🏽 Mickiphit.com to purchase
9️⃣ Great Soles - are my go to grip socks! They are perfect for Barre, Yoga, Pilates and wearing around the house or out and about.
Great Soles was created to support Melanoma prevention, research and education. Functional fashion for a cause. Code Micki15 to save
I hope you all have a very Merry Christmas, Happy Hanukkah, Happy Kwanzaa, whatever holiday you are celebrating this December, Happy Holidays to you! I hope you all take some time over the coming weeks to relax, enjoy spending time with your family.
1️⃣ Essence Yogi : an earth 🌍 friendly brand with absolutely gorgeous pieces. You can donate your old Essence Yogi clothes you get a 20% discount coupon to buy the new collection. Your items go to institutes, projects and schools of yoga and Pilates that donate their energy and their work teaching students of all abilities. Code Micki to save
2️⃣ Serovital skincare - I use both their skincare line and the supplements. I've been using the line for over two years and I am so pleased with the results of the SeroVital ADVANCED supplements (includes the HGH-boosting formula and adds a blend for advanced skin and weight-loss benefits) and the Skin Revitalizers (reduces the appearance of wrinkles and dark spots, plus visibly brightens). The clinical studies and research conducted by Serovital assures the best products. Code Micki15 to save
3️⃣ Lumen-the world’s first hand-held, portable device to accurately measure metabolism. I started tracking my metabolism daily, and realized how much it affects my sleep, physical activity, and nutrition. I really enjoy the customized meal plan feature. Code Micki to save !
4️⃣ Stamina Products- my entire Pilates studio is outfitted with Stamina Products; from my 610 Reformer to my Pilates Magic Circle. I know everyone doesn't have a space to have an entire Pilates studio in their home, but stamina products has great home gym equipment for everyone. Code Mickiphit to save
5️⃣ EBY- has the best seamless underwear and bralettes that I've found! They have an amazing no-slip technology, that prevents the dreaded riding and bunching!
Even better, every single pair empowers a woman on the cusp of greatness — 10% of proceeds from all purchases fund micro-loans for women worldwide to start their own businesses, allowing them to benefit their communities and lift their families out of poverty. Code Micki to save
6️⃣ Lauren G Adams - I discovered Lauren G Adams about 8 years ago when I was on a vacation with my husband in Jamaica. They had a beautiful selection in the resort gift shop. The stackable bracelets are a staple in my accessory wardrobe. They are so fun, come in lots of design choices and go with EVERYTHING! Code Micki to save
7️⃣ Booty Kicker - this portable barre is an excellent piece to add to your home studio. It is made of real wood, is sturdy, and totally collapsible- so will store under your bed. Use this link to save $20 and to receive a free Pilates/Barre ball.
8️⃣ Pilates for Everyone- I mean I have to plug my own book, right?!
Pilates for Everyone features 50 Pilates and Pilates inspired moves + three variations of each move ,to make Pilates more accessible to a wider range of students and fitness levels. I have 50 signed copies available 🙌🏽 Mickiphit.com to purchase
9️⃣ Great Soles - are my go to grip socks! They are perfect for Barre, Yoga, Pilates and wearing around the house or out and about.
Great Soles was created to support Melanoma prevention, research and education. Functional fashion for a cause. Code Micki15 to save
I hope you all have a very Merry Christmas, Happy Hanukkah, Happy Kwanzaa, whatever holiday you are celebrating this December, Happy Holidays to you! I hope you all take some time over the coming weeks to relax, enjoy spending time with your family.
Holiday Household Prep
To avoid a chaos on Thanksgiving Day, it’s best to have a plan up to a month in advance. Checkout this time line for some direction.
3 weeks before
2 weeks before
1 week before
A few days before
The morning of
To avoid a chaos on Thanksgiving Day, it’s best to have a plan up to a month in advance. Checkout this time line for some direction.
3 weeks before
- Finalize your menu and create a shopping list for everything you’ll need to buy in the weeks to come.
- Purchase any nonperishable items, like canned goods, sparkling water, wine, etc.
- Gather any supplies you will need for decorating.
2 weeks before
- Throw away any items in your fridge or freezer that you don’t need to make space for leftovers and food prep.
- Prepare and freeze any food items that will keep over the next few weeks, like breads, stock or sauces.
- If you’re making a frozen pie, or even one from scratch, consider preparing it now and freezing in an air-tight plastic bag
1 week before
- Purchase the turkey, and be sure to keep it in the freezer until ready to thaw.
- Schedule a housecleaning for before and after.
- Develop a schedule for cooking.
A few days before
- Purchase any perishable ingredients you’ll need, herbs, veggies ,etc.
- Begin thawing the turkey on the bottom shelf of your refrigerator. Keep a pan underneath to catch any drippings.
- Start cleaning up areas, such as bathrooms, guest rooms.
- Decorate your table, common areas etc.
The morning of
- Be sure to wake up early enough that you aren’t rushing through the day, and start off with a light breakfast to avoid too much snacking! Also, be mindful of how long the turkey needs to cook, and start preparing any appetizers or snack items that need baking.
- Set the table, and arrange your decorations and centerpiece(s).
- Sweep around the kitchen or other areas that may have become messy while cooking.
Bok Choy Stir Fry
Author: Jeanine Donofrio
Recipe type: Main dish
Serves: 2
Ingredients
sauce:
1 ½ tablespoons tamari
2 tablespoons rice vinegar
1 teaspoon fresh lime juice, plus extra lime slices for serving
½ teaspoon honey (or maple syrup if vegan)
½ teaspoon minced ginger
1 small garlic clove, minced
½ teaspoon sesame oil
for the stir fry:
1 tablespoon sunflower oil (or any high-heat oil)
4 ounces shiitake mushrooms, stems removed, sliced
½ small head broccoli, florets chopped, stems peeled into strips
2 scallions, chopped
2 baby bok choy, sliced vertically into quarters
½ cup edamame
1 carrot, peeled into thin strips
4 ounces brown rice pasta *(see note)
2 teaspoons sesame seeds
sambal or sriracha, for serving
Recipe type: Main dish
Serves: 2
Ingredients
sauce:
1 ½ tablespoons tamari
2 tablespoons rice vinegar
1 teaspoon fresh lime juice, plus extra lime slices for serving
½ teaspoon honey (or maple syrup if vegan)
½ teaspoon minced ginger
1 small garlic clove, minced
½ teaspoon sesame oil
for the stir fry:
1 tablespoon sunflower oil (or any high-heat oil)
4 ounces shiitake mushrooms, stems removed, sliced
½ small head broccoli, florets chopped, stems peeled into strips
2 scallions, chopped
2 baby bok choy, sliced vertically into quarters
½ cup edamame
1 carrot, peeled into thin strips
4 ounces brown rice pasta *(see note)
2 teaspoons sesame seeds
sambal or sriracha, for serving
Staying Fit over 50
It's never too late to start working toward your fitness and wellness goals. As we age, working out isn't just about looking better—it's about feeling better and being able to maintain your mobility and health for decades to come. Below are few tips to get you started or keep you on track !
1. Start an exercise program.
If you don't already have a solid workout routine, it is a great idea to kick things off with a structured exercise program—something that will give you a plan of action and an outline to follow. That way, you'll stay motivated and have something to push you. By the time the program is over, exercise will have become a habit.
2. Don't limit yourself to cardio
While cardio certainly important for heart health, cardio-centric exercises are not the only way to stay fit. Resistance training can help improve your balance, control blood sugar, build bone density, increase your metabolism, and even prevent sarcopenia, which is age-related muscle loss. Be sure to seek guidance from a profession Strength Coach or Personal Trainer to avoid injury and to get all of the benefits. And don't forget to warmup beforehand!
3. Eat more plant-based meals
Staying fit and well means fueling your body with whole foods that can improve your health and well-being—medical studied show that plant-based sources might be best. Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and give you more energy to complete your workouts.
4. Add more flexibility training
In addition to strength-training, experts say we should be focusing on your flexibility, as well. "After age 50, your body loses flexibility, which makes you more prone to muscle injuries," says Allen Conrad, BS, DC, CSCS. Muscles and tendons lose elasticity, and spinal discs degenerate as we age, so it is important to incorporate stretching, and movement practices like Pilates and yoga into your routine. This can help prevent injuries, and improve the recovery time if you do get injured.
5.Don't push yourself too hard
Instead of jumping into an intense routine full-force, start slow and ease your way into an exercise program that works for you. Then once you get going, set realistic goals check in with yourself often to track your progress. Low-impact exercises like cycling, Pilates, and walking are a great way to get started. And according to Harvard Medical School, low-impact activities are a great way to ease into an exercise routine—especially if you haven't previously been keeping up with one.
What women need to know about Bone Health ❓
There are multiple reasons why women are more likely to get osteoporosis than men, including:
🦴 Women tend to have smaller, thinner bones than men.
🦴Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause.
When a woman reaches menopause, her estrogen levels drop and can lead to bone loss. For some women, this bone loss is rapid and severe.
Two major factors that affect your chance of getting osteoporosis are:
The amount of bone you have when you reach menopause. The greater your bone density is to begin with, the lower your chance of developing osteoporosis. If you had low peak bone mass or other risk factors that caused you to lose bone, your chance of getting osteoporosis is greater.
How fast you lose bone after you reach menopause. For some women, bone loss happens faster than for others. In fact, a woman can lose up to 20% of her bone density during the five – seven years following menopause. If you lose bone quickly, you have a greater chance of developing osteoporosis.
What can we do to mitigate bone loss?
Quit bad habits. Certain lifestyle habits can affect your bone health. Smoking and frequently consuming alcohol can both decrease your bone density.
Try weight-bearing exercises. Staying active is an important part of a healthy lifestyle. Include a variety of types of workouts into your routine to get your whole body into shape. Walking, running, yoga, and weight lifting are all great options.
Get more nutrients. Calcium and vitamin D are essential for building strong bones. It is recommended that women younger than 50 should get 1,000 mg of calcium and 800 International Units (IU) of vitamin D per day. Women older than 50 need 1,200 mg of calcium and 1,000 IU of vitamin D. Try adding more calcium and Vitamin D rich foods into your diet (ie dairy, green leafy veggies, and fish with soft bones, such as tinned salmon and tuna).
Schedule a bone density scan. A bone density scan is a low-dose X-ray of your hips and spine that measures the calcium and other minerals in your bones. While it is recommended to routinely start screening at age 65, your doctor may suggest earlier bone density screenings if you’re at high risk because of family history or long-term use of medications that decrease bone density, such as corticosteroids.
There are multiple reasons why women are more likely to get osteoporosis than men, including:
🦴 Women tend to have smaller, thinner bones than men.
🦴Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause.
When a woman reaches menopause, her estrogen levels drop and can lead to bone loss. For some women, this bone loss is rapid and severe.
Two major factors that affect your chance of getting osteoporosis are:
The amount of bone you have when you reach menopause. The greater your bone density is to begin with, the lower your chance of developing osteoporosis. If you had low peak bone mass or other risk factors that caused you to lose bone, your chance of getting osteoporosis is greater.
How fast you lose bone after you reach menopause. For some women, bone loss happens faster than for others. In fact, a woman can lose up to 20% of her bone density during the five – seven years following menopause. If you lose bone quickly, you have a greater chance of developing osteoporosis.
What can we do to mitigate bone loss?
Quit bad habits. Certain lifestyle habits can affect your bone health. Smoking and frequently consuming alcohol can both decrease your bone density.
Try weight-bearing exercises. Staying active is an important part of a healthy lifestyle. Include a variety of types of workouts into your routine to get your whole body into shape. Walking, running, yoga, and weight lifting are all great options.
Get more nutrients. Calcium and vitamin D are essential for building strong bones. It is recommended that women younger than 50 should get 1,000 mg of calcium and 800 International Units (IU) of vitamin D per day. Women older than 50 need 1,200 mg of calcium and 1,000 IU of vitamin D. Try adding more calcium and Vitamin D rich foods into your diet (ie dairy, green leafy veggies, and fish with soft bones, such as tinned salmon and tuna).
Schedule a bone density scan. A bone density scan is a low-dose X-ray of your hips and spine that measures the calcium and other minerals in your bones. While it is recommended to routinely start screening at age 65, your doctor may suggest earlier bone density screenings if you’re at high risk because of family history or long-term use of medications that decrease bone density, such as corticosteroids.
Unapologetically YOU!
It’s the time of year when we are thinking of resolutions, goals and the “new you”. I think one of the best resolutions is not to be a new version of yourself, but rather an unapologetic version of YOU! But, what exactly does that mean?
Being unapologetically you, means becoming aware of the pursuit of yourself, shedding the layers of who the world told you to be, and opening up to your true self.
In your search to become your unapologetic self, it’s not about becoming a different person, it’s about no longer feeling the need to hide your authentic self , or be who you think other people want you to be. You will commit to no longer holding yourself back from full expression because of fear of judgment.
We are so often wrapped up in being the version of ourselves who we think we should be according to others and seeking outside validation and acceptance. Releasing that need for approval can help you begin to live your life totally differently!
Being unapologetic is about validating yourself and being so accepting of yourself that you no longer need to seek any outside validation or approval in order to feel good enough or worthy. It is such a liberating feeling and well worth the journey!
Best wishes on your quest!
It’s the time of year when we are thinking of resolutions, goals and the “new you”. I think one of the best resolutions is not to be a new version of yourself, but rather an unapologetic version of YOU! But, what exactly does that mean?
Being unapologetically you, means becoming aware of the pursuit of yourself, shedding the layers of who the world told you to be, and opening up to your true self.
In your search to become your unapologetic self, it’s not about becoming a different person, it’s about no longer feeling the need to hide your authentic self , or be who you think other people want you to be. You will commit to no longer holding yourself back from full expression because of fear of judgment.
We are so often wrapped up in being the version of ourselves who we think we should be according to others and seeking outside validation and acceptance. Releasing that need for approval can help you begin to live your life totally differently!
Being unapologetic is about validating yourself and being so accepting of yourself that you no longer need to seek any outside validation or approval in order to feel good enough or worthy. It is such a liberating feeling and well worth the journey!
Best wishes on your quest!
Are you a part of The Sandwich Generation ?
The Sandwich Generation is a rapidly growing group between the ages of 40 – 50 years old. Caught in the middle of caring for their children and their aging parents simultaneously, these caregivers may experience high levels of stress. Managing the expenses of their children, along with the healthcare of their parents.
Did you know that about one in seven Americans between the ages of 40 and 60 are simultaneously providing some financial assistance to both a child and a parent?
I am certainly a part of this generation! My father recently passed, and before his passing I was one of his primary caregivers. At that time, I also had a son in high school that had tons of activities, and all those expenses that come with those activities. I often found myself skipping my yoga class, because I needed it to pick up my son from football practice or make a run to the store for healthcare products for my father. I certainly wish that I knew about the service that Aeroflow Urology provides at that time. It would have been such a time and money saver for me.
Aeroflow Urology can help mitigate some of those expenses and save your precious time , by providing incontinence products at no cost through their Medicaid plan. They even help you navigate through the entire process from the beginning to the end. You simply fill out a quick form, and they will fill out the insurance claim and get the proper documentation from your healthcare provider. Once you are approved, your incontinence products will be shipped to your door, and discrete packaging each month.
I know caring for a loved one can take a toll, and it just seems selfish to want some alone time. But , taking time for yourself is an important part of being a great caregiver. It can help you prevent burnout and allows you to give the very best of yourself.
A few tips to help you manage your time :
1.Use delivery services instead of taking time out to make store runs.
2.Schedule “me time”
3.Meditate and or moved in someway throughout the day
4.Don’t be afraid to ask for help
Check out the Aeroflow Urology website to see if you are eligible and to learn more about their products.
The Sandwich Generation is a rapidly growing group between the ages of 40 – 50 years old. Caught in the middle of caring for their children and their aging parents simultaneously, these caregivers may experience high levels of stress. Managing the expenses of their children, along with the healthcare of their parents.
Did you know that about one in seven Americans between the ages of 40 and 60 are simultaneously providing some financial assistance to both a child and a parent?
I am certainly a part of this generation! My father recently passed, and before his passing I was one of his primary caregivers. At that time, I also had a son in high school that had tons of activities, and all those expenses that come with those activities. I often found myself skipping my yoga class, because I needed it to pick up my son from football practice or make a run to the store for healthcare products for my father. I certainly wish that I knew about the service that Aeroflow Urology provides at that time. It would have been such a time and money saver for me.
Aeroflow Urology can help mitigate some of those expenses and save your precious time , by providing incontinence products at no cost through their Medicaid plan. They even help you navigate through the entire process from the beginning to the end. You simply fill out a quick form, and they will fill out the insurance claim and get the proper documentation from your healthcare provider. Once you are approved, your incontinence products will be shipped to your door, and discrete packaging each month.
I know caring for a loved one can take a toll, and it just seems selfish to want some alone time. But , taking time for yourself is an important part of being a great caregiver. It can help you prevent burnout and allows you to give the very best of yourself.
A few tips to help you manage your time :
1.Use delivery services instead of taking time out to make store runs.
2.Schedule “me time”
3.Meditate and or moved in someway throughout the day
4.Don’t be afraid to ask for help
Check out the Aeroflow Urology website to see if you are eligible and to learn more about their products.
SHHH......A FEW OF MY BEAUTY SECRETS
1️⃣ REST
I aim to get at least seven hours of sleep each night. Did you know that the act of sleeping is a way that your body repairs itself? A good night sleep allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases.
2️⃣FACIALS
Nothing you do at home can replace a professional exfoliation, extraction, and attention. No matter your age or gender, your body’s largest organ is your skin. If you want your skin (especially on the face) to look its best and stay healthy, you need to take care of it. Healthy, good looking skin begins with skin care. Facials are an essential ingredient of your overall skin care program and you will love the benefits of facials.
3️⃣ EXFOLIATE
When you exfoliate, you are effectively unclogging your pores. That's according to Lily Talakoub, MD, of McLean Dermatology and Skincare Center. Sweeping away that dead and dry skin, along with all the other surface debris that might remain on your skin after cleansing, stops it from making its way into your pores and causing stubborn stoppages in the form of whiteheads and blackheads. You could be investing in the most expensive amazing skin care products at home, but if you don’t exfoliate, those ingredients won’t ever penetrate to make any difference at all. It helps cell turnover so the skin looks more glowing. This means that the skin keeps fresh, healthy cells at the surface, removing dead, dry, or dying ones. Exfoliating acts to stimulate the lymphatic drainage for internal cleansing and stimulation of oxygen-rich blood to feed and nourish the skin's surface.
4️⃣HYDRATE
Beyond flushing waste out of your body and helping your vital organs function properly, hydrating also helps nourish your skin (which is, in fact, the largest organ of your body). If you want to fight off wrinkles and give your outer layer a healthy glow, don't allow yourself to get dehydrated.
5️⃣ SWEAT
After any good sweat session, such as a good workout or sauna, there is often an accompanying feeling of relaxation or euphoria. This is due to the increase in endorphin levels creating a more positive mood and enhancing an overall sense of well-being. Research has demonstrated the effects of stress on our physical and psychological well-being, and it’s something we can’t ignore.
ADDED BONUS : Sweat literally leaves your skin glistening, but more importantly, exercise gets blood circulating throughout the body, which gives your skin a healthy glow from the inside out. Proper blood flow allows oxygen and nutrients to circulate and nourish skin cells.
SUNSCREEN, SUNSCREEN, SUNCREEN!!!
Sunscreen reduces your overall UV exposure and lowers your risk of skin cancer and sun damage.
Sunscreen prevents premature aging of the skin: Sun damage from UV rays causes photoaging of the skin, which is characterized by a thick, leathery look; discoloration; and a breakdown of collagen, which contributes to lines, sagging and wrinkles. Studies show that those below age 55 who apply sunscreen regularly have 24 percent less chance of developing these signs of aging than those who don’t.
Skin cancer is the most common form of cancer in the United States. According to the Centers for Disease Control and Prevention (CDC), 71,943 people were diagnosed with melanomas of the skin in 2013, and 9,394 of these cases were fatal. By applying sunscreen each day, you cut your risk of contracting skin cancers in half!
SHHH......A FEW OF MY BEAUTY SECRETS
1️⃣ REST
I aim to get at least seven hours of sleep each night. Did you know that the act of sleeping is a way that your body repairs itself? A good night sleep allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases.
2️⃣FACIALS
Nothing you do at home can replace a professional exfoliation, extraction, and attention. No matter your age or gender, your body’s largest organ is your skin. If you want your skin (especially on the face) to look its best and stay healthy, you need to take care of it. Healthy, good looking skin begins with skin care. Facials are an essential ingredient of your overall skin care program and you will love the benefits of facials.
3️⃣ EXFOLIATE
When you exfoliate, you are effectively unclogging your pores. That's according to Lily Talakoub, MD, of McLean Dermatology and Skincare Center. Sweeping away that dead and dry skin, along with all the other surface debris that might remain on your skin after cleansing, stops it from making its way into your pores and causing stubborn stoppages in the form of whiteheads and blackheads. You could be investing in the most expensive amazing skin care products at home, but if you don’t exfoliate, those ingredients won’t ever penetrate to make any difference at all. It helps cell turnover so the skin looks more glowing. This means that the skin keeps fresh, healthy cells at the surface, removing dead, dry, or dying ones. Exfoliating acts to stimulate the lymphatic drainage for internal cleansing and stimulation of oxygen-rich blood to feed and nourish the skin's surface.
4️⃣HYDRATE
Beyond flushing waste out of your body and helping your vital organs function properly, hydrating also helps nourish your skin (which is, in fact, the largest organ of your body). If you want to fight off wrinkles and give your outer layer a healthy glow, don't allow yourself to get dehydrated.
5️⃣ SWEAT
After any good sweat session, such as a good workout or sauna, there is often an accompanying feeling of relaxation or euphoria. This is due to the increase in endorphin levels creating a more positive mood and enhancing an overall sense of well-being. Research has demonstrated the effects of stress on our physical and psychological well-being, and it’s something we can’t ignore.
ADDED BONUS : Sweat literally leaves your skin glistening, but more importantly, exercise gets blood circulating throughout the body, which gives your skin a healthy glow from the inside out. Proper blood flow allows oxygen and nutrients to circulate and nourish skin cells.
SUNSCREEN, SUNSCREEN, SUNCREEN!!!
Sunscreen reduces your overall UV exposure and lowers your risk of skin cancer and sun damage.
Sunscreen prevents premature aging of the skin: Sun damage from UV rays causes photoaging of the skin, which is characterized by a thick, leathery look; discoloration; and a breakdown of collagen, which contributes to lines, sagging and wrinkles. Studies show that those below age 55 who apply sunscreen regularly have 24 percent less chance of developing these signs of aging than those who don’t.
Skin cancer is the most common form of cancer in the United States. According to the Centers for Disease Control and Prevention (CDC), 71,943 people were diagnosed with melanomas of the skin in 2013, and 9,394 of these cases were fatal. By applying sunscreen each day, you cut your risk of contracting skin cancers in half!
BEET JUICE SMOOTHIE
1/2 cup unsweetened almond milk or milk of choice
1 cup mixed frozen blueberries or mixed berries
1 Cup unsweetened beet juice
1/4 cup frozen pineapple
1/4 cup plain nonfat Greek yogurt use non-dairy yogurt to make vegan
Optional sweetener: 1-2 teaspoons honey plus additional to taste (use agave to make vegan)
Optional mix-ins: chia seeds hempseed, and/or ground flaxseed
Place the almond milk, blueberries, beet, pineapple, and Greek yogurt in a blender
Blend until smooth. Taste and if you desire a sweeter smoothie, add a little honey or date and blend again. Enjoy immediately or refrigerate for up to 1 day.
Nutrition
SERVING: 1g
CALORIES: 95kcal
CARBOHYDRATES: 19g
PROTEIN: 4g
FAT: 1g
CHOLESTEROL: 2mg
FIBER: 4g
SUGAR: 13g
1/2 cup unsweetened almond milk or milk of choice
1 cup mixed frozen blueberries or mixed berries
1 Cup unsweetened beet juice
1/4 cup frozen pineapple
1/4 cup plain nonfat Greek yogurt use non-dairy yogurt to make vegan
Optional sweetener: 1-2 teaspoons honey plus additional to taste (use agave to make vegan)
Optional mix-ins: chia seeds hempseed, and/or ground flaxseed
Place the almond milk, blueberries, beet, pineapple, and Greek yogurt in a blender
Blend until smooth. Taste and if you desire a sweeter smoothie, add a little honey or date and blend again. Enjoy immediately or refrigerate for up to 1 day.
Nutrition
SERVING: 1g
CALORIES: 95kcal
CARBOHYDRATES: 19g
PROTEIN: 4g
FAT: 1g
CHOLESTEROL: 2mg
FIBER: 4g
SUGAR: 13g
WHY I LOVE STEEL-CUT OATS
Steel-cut oats are an excellent soluble fiber to add to the diet that also acts as a prebiotic food. These oats are beneficial to promote anti-inflammatory integrity in the intestinal bacteria. Steel-cut oats are less processed than old fashioned rolled oats and have a lower Glycemic Index.
It’s first important to differentiate among all the different types of oatmeal. There’s steel-cut and rolled, quick-cooking and instant. But all of these terms refer to different methods of preparing hulled oats for cooking. All types of oatmeal are considered whole grains, and all should be more or less equal in terms of their basic nutritional properties. all kinds of oatmeal are healthy, experts say.
“Eating whole grain oats can prevent diabetes and lower cholesterol levels, which could prevent cardiovascular disease.’
“There’s now increasing evidence showing that whole grain oats contain many phytochemicals, meaning plant-made small molecule compounds, that may have antioxidant and anti-inflammatory effects." ~
Shengmin Sang, a professor of food science and human health at North Carolina A&T State University.
Oats are also an excellent source of B vitamins, vitamin E and minerals such as magnesium. Remember, loading oatmeal up with sugar, can quickly diminish or offset its health benefits. Instead of loaded oats with sugar, add fruit and nuts to AMP up the nutrition value. A few of may favorite toppings are, blueberries, walnuts, bananas, diced apples and cinnamon.
|
Ingredients
Garnish/serving:
|
Instructions
- Sprinkle both sides of salmon with salt and pepper.
- Heat 1 tbsp oil in a non stick pan or well seasoned skillet over medium high heat. Add salmon, skin side up, and sear for just 1 1/2 minutes until golden. Turn salmon and cook the other side just for 1 minute, then remove onto a plate (should still be raw inside).
- Turn heat down to medium low and allow skillet to cool.
- Heat remaining 1 tbsp oil. Add garlic, ginger and lemongrass. Cook until garlic is light golden ~ 1 minute.
- Add sugar and cook for 20 seconds until it becomes a caramel (see video). Then stir in chilli paste.
- Add coconut milk and stir, scraping the bottom of the skillet to dissolve any bits stuck on the base into the sauce.
- Stir in fish sauce, increase heat to medium. Simmer for 2 minutes.
- Place salmon into the sauce, lower heat and simmer gently for 4 minutes, or until just cooked.
- Remove salmon, stir in lime zest and juice to taste. Adjust salt to taste with fish sauce.
- Serve salmon over noodles or rice. Spoon over sauce, garnish with coriander and chili if using.
|
COLD PEANUT NOODLES - by Julia Wampler
*Please note, this is the basic recipe, I add tofu and any vegetables I have hanging around. INGREDIENTS
|
INSTRUCTIONS
- In a large stockpot, bring water to boil then add spaghetti noodles and cook according to box. Drain well when done.
- In a jar of a blender, combine water, peanut butter, soy sauce, rice vinegar, brown sugar, peanut oil, sesame seeds, chili garlic sauce, sesame oil, ginger, and garlic. Process until smooth.
- After pasta is done cooking and drained, add to a large glass bowl. Pour the peanut sesame sauce over the noodles and toss to coat. The mixture/sauce will be very runny and it will look like you made way too much. Trust me, once you pop it in the fridge, the sauce sets up and it's perfect :)
- Cover and refrigerate for at least one hour - the longer, the better. I had mine in there for at least three. I love when it's super cold and the sauce is nice and thick.
- Toss noodles again prior to serving. Top with fresh scallions and sesame seeds.
How to...
1 part oats + 1 part milk + 1/4 part seedsTo start, combine old fashioned oats and chia seeds. You can use a bowl, a mason jar or container Next add the Greek or vegan yogurt and vanilla extract. And then add the sweetener of choice and the milk. Then mix the overnight oats together until you see no clumps. Next, seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight. The next morning add your toppings and enjoy! |
OVERNIGHT OATS
What will I need
|
Instructions for the Peanut Sauce
Using a small mixing bowl, add rice vinegar, soy sauce, lime juice, honey and garlic. Whisk until well combined. Add the peanut butter, salt and red pepper flakes. Whisk until smooth. For the Thai Peanut Wraps Using a large bowl, combine all of the ingredients and mix until well combined. Divide the mixture evenly between the wraps. Drizzle Peanut Sauce on top and then roll up wraps and cut them half before serving. |
Thai Peanut Wraps * 4 cups cabbage shredded * 1½ cups carrots shredded (about 4 or 5 large carrots) * 1 red bell pepper sliced thinly * 1 cup edamame cooked and shelled * ½ cup fresh cilantro chopped * ½ cup green onions chopped * ½ cup honey-roasted peanuts * 1 cup wonton strips (for extra crunch) * 5 Flour or vegetable wraps For the Peanut Sauce * 2 Tbsp rice vinegar * 1 Tbsp soy sauce * 1 1/2 Tbsp lime juice * 1 Tbsp honey * 1 tsp garlic minced * ¼ cup peanut butter * ½ tsp salt * ½ tsp crushed red pepper flakes |
|
Cosmic Iced Tea
Ingredients 2 cups of water 1 tea much with strainer 1-2 heaping teaspoons of Cosmic Cure Healing Tea* 1 tall cup of ice 1 small Pitcher 1 tables of Raw Blue Agave Nectar A few Lemon or orange slices for garnishes (visit @thejuiceboxsquad on Instagram to purchase) Directions 1. Steep 1 to 2 teaspoons of Cosmic Cure Tea in a heat safe mug with tea strainer. 2. Let steep for 1 hours and remove strainer. 3. Pour tea into s small pitcher. 4. Add the agave and stir tea until blended. 5. Add ice to a tall glass 6. Pour tea over ice and garnish with a lemon or orange slice. |
I love Iced Tea but many Iced Tea recipes require too much sugar for my liking. Too much sugar can be damaging to our body's organs as well as destroy the taste of a deliciously brewed pot of tea.
With Summer approaching, it's probably a good idea to come up a healthy alternative to a most loved problem...Southern Iced Tea. We need an iced beverage that will quench our thirst as well as add healing benefits to our busy lives. This recipe is made with Cosmic Cure healing Tea from The Juicebox Healing Boutique. It's refreshing and filled with multiple medicinal properties that will add value to our lives.Those sugary and sappy drinks only strip away healthy cells, leaving us with low energy and feeling dehydrated. Here's a healthy iced tea recipe that you can enjoy with zero guilt and truly satisfies your thirst, Cosmic Iced Tea. Take a look as some of the health benefits:
Relieves anxiety
Relieves bloating
Great for lungs and activities that involve clear breathing such as Pilates and meditation.
Enhances memory and concentration
Reduces joint inflammation
Promotes blood circulation
A boost to your immune system.
The tea smells amazing and some of the active ingredients are lemongrass, mullein, cloves and rosemary.
I hope you enjoy this recipe. Try it before Pilates or meditation and let me know what you thing.
With Summer approaching, it's probably a good idea to come up a healthy alternative to a most loved problem...Southern Iced Tea. We need an iced beverage that will quench our thirst as well as add healing benefits to our busy lives. This recipe is made with Cosmic Cure healing Tea from The Juicebox Healing Boutique. It's refreshing and filled with multiple medicinal properties that will add value to our lives.Those sugary and sappy drinks only strip away healthy cells, leaving us with low energy and feeling dehydrated. Here's a healthy iced tea recipe that you can enjoy with zero guilt and truly satisfies your thirst, Cosmic Iced Tea. Take a look as some of the health benefits:
Relieves anxiety
Relieves bloating
Great for lungs and activities that involve clear breathing such as Pilates and meditation.
Enhances memory and concentration
Reduces joint inflammation
Promotes blood circulation
A boost to your immune system.
The tea smells amazing and some of the active ingredients are lemongrass, mullein, cloves and rosemary.
I hope you enjoy this recipe. Try it before Pilates or meditation and let me know what you thing.
Chickpea Tacos (VG and GF)
|
Ingredients:
6 soft tortillas .......... Taco filling: 1 avocado chopped into cubes 2 tomatoes diced 1 1/2 cups chickpeas drained and rinsed 1 green pepper chopped 1/2 big onion finely sliced 6 tbsp red cabbage finely sliced 1-2 tbsp balsamic vinegar (to roast the chickpeas) 1-2 tbsp soy sauce (to roast the chickpeas) fresh cilantro to taste .......... Tahini dressing 1/4 cup tahini 1/8 cup (or more) water (to thin out) 3 tbsp lime juice or lemon juice 2 cloves garlic finely minced 1-2 tsp maple syrup or agave syrup 1/2 tsp onion powder 1/3 tsp salt or more to taste 1/4 tsp black pepper ground 1/4 tsp ground cumin (optional) 1 tsp hot sauce (optional) |
Instructions:
Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Roast at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top.
Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Roast at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top.
Mediterranean Greek Farro Salad
|
Farro is a wonderful whole ancient grain full of fiber, zinc, protein, and b vitamins (which turns food into energy). Make a big batch and add to your dishes all week.
This salad is one of my all-time favorites. A hearty well balanced salad with protein and fiber from the farro, healthy fats from the olives and avocado, and the nice creaminess from the feta. Not to mention the antioxidants, iron, and additional fiber from the leafy greens. Oh, and the best part, by using left over farro, this dish can come together in 10 minutes. You will love it! |
Serving 2 to 3
Shopping List:
For Farro:
1 Cup of farro
Tip: to cut the cooking time, try using the quick cooking brand from Whole Foods or soak the farro in room temperature water for a couple of hours up to overnight.
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
2 Mint leaves, chopped
For Salad:
3 Cups of mixed greens
1 Cup of arugula
¼ Cup of feta, crumbled or cubed
¼ Cup of olives (green, black or a combo of both)
½ Cup of cucumbers, sliced and quartered
1 Small avocado, sliced in cubes
2 Basil leaves for garnish, chopped
For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
Teaspoon of honey or agave
2 Tablespoons of olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p
Method:
Shopping List:
For Farro:
1 Cup of farro
Tip: to cut the cooking time, try using the quick cooking brand from Whole Foods or soak the farro in room temperature water for a couple of hours up to overnight.
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
2 Mint leaves, chopped
For Salad:
3 Cups of mixed greens
1 Cup of arugula
¼ Cup of feta, crumbled or cubed
¼ Cup of olives (green, black or a combo of both)
½ Cup of cucumbers, sliced and quartered
1 Small avocado, sliced in cubes
2 Basil leaves for garnish, chopped
For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
Teaspoon of honey or agave
2 Tablespoons of olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p
Method:
- In a large sauté pan heat a tablespoon of olive oil on med low and add onions. Sauté for 3 minutes, then add garlic. Sauté 30 seconds. Add Farro toasting it for 2 minutes on medium heat. Add vegetable stock and bay leaf, cover and bring to a boil on medium high heat. Turn heat to a simmer and cook farro for 25 minutes or until tender. Check after 20 minutes for tenderness and to be sure liquid has not cooked out. Once tender, drain any remaining liquid, remove bay leaf, add mint, and a sprinkle of salt. Set side.
- Place all vinaigrette ingredients in a bowl and whisk well. Taste and adjust seasoning. Set aside.
- Place all salad ingredients and desired amount of farro in a big bowl (any leftover farro put in fridge).Give vinaigrette another stir and pour over the salad. Toss gently and transfer to a platter or serving bowls.Finish with a sprinkle of basil.
|
Peanut Butter Power Balls (about 3 dozen)
|
2c rolled oats 1c peanut butter 1/2c pure maple syrup 1/3c vegan chocolate chips (optional) 1. Add oats to a large, heat safe bowl. 2. In a small saucepan, heat butter and syrup over medium-low heat. Stir gently until melted and well incorporated. 3. Remove from heat and pour over oats. Stir until oats are well coated. (Let cool before adding chocolate chips.) 4. Scoop and drop tablespoonfuls of batter onto a parchment lined cookie sheet and flatten, if desired. Chill in freezer for 20mins or until firm and completely cooled. These can be stored for up to a month in an air-tight container at room temperature or even longer in the fridge although some drying may occur. They can also be made with cashew butter, almond butter or any other nut butter of your choice. Nuts, chia seeds, flaxseed and dried fruit also make delicious additions or replacements for the chocolate chips.
|
So....what do YOU eat ?
One of the most common questions that I am asked is: what do you eat? It’s such a broad question, it normally catches me off guard and I find it difficult to answer. The answer is dependent on the day, my mood, and what’s available. ’ll start off by sharing few #FunFacts :
I’m not vegan or vegetarian. I do eat mostly plant-based (the majority of my meals do not contain meat), but I do eat fish, and dairy ..and occasionally poultry.
I make most of my own meals. I rarely eat out ; especially during the day. I work from home so , my breakfast and lunch are prepared by a little old me 95 % of the time. Even though I eat most of my meals at home, I do take the time to shop for things that I really like, prepare my meals and plate them nicely, and take the time out to sit down to eat without multi-tasking.
I also prepare dinner for myself and my family about 5 days of the week. I have a rule of not cooking on Friday, so will go out or get takeout. I practice the 80/20 rule : 80% of the time I eat healthy and clean, and the other 20% of the time I indulge. During the week I eat pretty clean, and on the weekends, I relax some of my “food rules” and eat whatever I’m in the mood for…including french fries.
MORNING
I start my day with either tea or coffee. I try to limit the amount of coffee that I consume , and usually have it as a treat Friday through Sunday. But I do love loose tea, and I have it most mornings. I don’t usually eat anything until around 10:30 or 11 , when my last client has left. My go to favorites are: smoothies, overnight oats and breakfast sandwiches with a side of fruit. They are all quick ,easy and nutrient dense meals. I will include the recipe for my overnight oats in this months blog post.
MIDDAY
Midday for me is usually 2ish and that’s when I consume my second meal of the day. I try not to eat at a certain hour, instead I eat when I’m actually hungry. That being said; If 2:00 rolls around on and I’m not hungry, I’ll wait until I am. Lunch for me usually consist of a salad with protein, veggie/salmon burger or noodles or grains and a protein. One of my absolute favorite things to eat for lunch are cold peanut noodles with tofu; super easy and so flavorful. I will also include this recipe in this months blog post. And like I said earlier, I always take the time to enjoy each meal.
EVENING
I try to eat my last meal weekday by 7 PM on most days, but I don’t beat myself up if I go past that time. I’m a SERIOUS meal planner and I plan my families meals out for the week. I make my grocery list based on what I will prepare for the week , in addition to pantry staples I need. My shopping list is designed to use common ingredients, as to not waste food or money. It’s also easier to plan meals ; it eliminates the age old question “ what am I going to cook for dinner?” . Sample weekly plan ⬇️
Monday ~ Meatless tacos/or bowl and brown Rice : Taco filling- chili beans, black beans, sautéed red yellow and orange peppers with onions (make enough veggies to save for later in the week) ➕Salad ~ mixed greens or spinach , strawberries, blueberries, and goat cheese.
Tuesday ~ Turkey tenderloin, sautéed spinach with red onions, leftover brown rice with roasted vegetables
Wednesday ~ Baked salmon , Salad (same salad from Monday), baked sweet potatoes
Thursday ~ Frittata : sautéed vegetables from Monday, Spinach and cheese and Fruit Salad
Friday ~ Leftovers or takeout
Sunday ~ Brazilian Fish Stew
I don’t want to be misleading, I do certainly enjoy a variety of guilty pleasures just like everyone else (my 20 %) . Everything from ice cream sandwiches to cotton candy to potato chips. I don’t believe in completely in eliminating any food, unless of course you don’t like it or have an allergy to it. I eat what I want ,I just make sure that I do so within reason and moderation. Life too short, in my opinion, not to have some fun with food.
I’m not vegan or vegetarian. I do eat mostly plant-based (the majority of my meals do not contain meat), but I do eat fish, and dairy ..and occasionally poultry.
I make most of my own meals. I rarely eat out ; especially during the day. I work from home so , my breakfast and lunch are prepared by a little old me 95 % of the time. Even though I eat most of my meals at home, I do take the time to shop for things that I really like, prepare my meals and plate them nicely, and take the time out to sit down to eat without multi-tasking.
I also prepare dinner for myself and my family about 5 days of the week. I have a rule of not cooking on Friday, so will go out or get takeout. I practice the 80/20 rule : 80% of the time I eat healthy and clean, and the other 20% of the time I indulge. During the week I eat pretty clean, and on the weekends, I relax some of my “food rules” and eat whatever I’m in the mood for…including french fries.
MORNING
I start my day with either tea or coffee. I try to limit the amount of coffee that I consume , and usually have it as a treat Friday through Sunday. But I do love loose tea, and I have it most mornings. I don’t usually eat anything until around 10:30 or 11 , when my last client has left. My go to favorites are: smoothies, overnight oats and breakfast sandwiches with a side of fruit. They are all quick ,easy and nutrient dense meals. I will include the recipe for my overnight oats in this months blog post.
MIDDAY
Midday for me is usually 2ish and that’s when I consume my second meal of the day. I try not to eat at a certain hour, instead I eat when I’m actually hungry. That being said; If 2:00 rolls around on and I’m not hungry, I’ll wait until I am. Lunch for me usually consist of a salad with protein, veggie/salmon burger or noodles or grains and a protein. One of my absolute favorite things to eat for lunch are cold peanut noodles with tofu; super easy and so flavorful. I will also include this recipe in this months blog post. And like I said earlier, I always take the time to enjoy each meal.
EVENING
I try to eat my last meal weekday by 7 PM on most days, but I don’t beat myself up if I go past that time. I’m a SERIOUS meal planner and I plan my families meals out for the week. I make my grocery list based on what I will prepare for the week , in addition to pantry staples I need. My shopping list is designed to use common ingredients, as to not waste food or money. It’s also easier to plan meals ; it eliminates the age old question “ what am I going to cook for dinner?” . Sample weekly plan ⬇️
Monday ~ Meatless tacos/or bowl and brown Rice : Taco filling- chili beans, black beans, sautéed red yellow and orange peppers with onions (make enough veggies to save for later in the week) ➕Salad ~ mixed greens or spinach , strawberries, blueberries, and goat cheese.
Tuesday ~ Turkey tenderloin, sautéed spinach with red onions, leftover brown rice with roasted vegetables
Wednesday ~ Baked salmon , Salad (same salad from Monday), baked sweet potatoes
Thursday ~ Frittata : sautéed vegetables from Monday, Spinach and cheese and Fruit Salad
Friday ~ Leftovers or takeout
Sunday ~ Brazilian Fish Stew
I don’t want to be misleading, I do certainly enjoy a variety of guilty pleasures just like everyone else (my 20 %) . Everything from ice cream sandwiches to cotton candy to potato chips. I don’t believe in completely in eliminating any food, unless of course you don’t like it or have an allergy to it. I eat what I want ,I just make sure that I do so within reason and moderation. Life too short, in my opinion, not to have some fun with food.