EXERCISE PROGRAM FOR ME??

It’s no secret that exercise is crucial to living a healthy lifestyle. But with hundreds of different exercise styles, types and techniques it’s easy to feel overwhelmed.  Being aware of these different types and benefits, you'll be better equipped to find the exercise program that best suit you.

Need Stress Management? 

Any physical activity can greatly help manage stress levels. Specifically speaking, meditation and yoga can drastically improve your physical, mental, and emotional wellness.  You don’t need to attend a high-priced gym class to participate in these exercises, try free online classes, free phone apps and free community classes to see decreased stress levels in your life. Click here to view FREE yoga and other FREE exercise class schedules here in Kanab!

Hoping to Tone and Build Muscle? 
Push-ups and weight lifting is a great option for this goal.  Weight lifting doesn't need to be fancy, difficult, or require expensive equipment.  It is important to work all parts of the body (legs, hips, back, chest, shoulder, arms and stomach).  This may seem daunting but really its not! There are hundreds of FREE online workout plan options tailored to these individual muscle groups. From FREE websites, apps and books your free opportunities are as endless as the results!

Attempting Weight Loss? 
Aerobic exercise is a great way to see results in weight-loss.  You’ll hear these 2 terms when referencing aerobic exercise: 

• vigorous (more intense aerobic exercises; you cannot comfortably carryout a conversation while performing this type) 
• moderate (less intense, still impactful. This type increases heart rate, while still being able to carry out a conversation).  

Another well known term for this exercise type is "cardio".  Cardio gets a bad rap, but truly cardio has many impactful benefits, including: weight loss, endurance, and improved strength.  Finding the right "type" of cardio can make all the difference.  Examples include: bicycling, running/jogging, circuit training, swimming, even brisk walking or stair stepping can create desired "aerobic results"!

Looking for Bone Strengthening Exercises?  

Building bone strength can decrease bone fractures and breakage.  This type is especially important for children and adolescence.  Exercises that include jumping (like jump roping & vertical hops) are especially beneficial.  These activities provide force on the bones that promotes bone growth and strength.

Aiming for Flexibility & Balance?  

Try  gentle stretching, dancing, yoga, martial arts and t’ai chi. These types of exercises can prevent injuries and increase mobility, flexibility, and improve balance.

All types of exercise can dramatically impact your wellbeing.  Being physically active can increase your confidence, sleeping ability, muscle and bone strength stamina and mobility.  It drastically decreases your risk of developing chronic diseases, weight gain, stress and depression.

Find the exercise method that speaks to you!  You’re significantly more likely to follow through with an exercise program that you enjoy.  Commit in 2019 to not only being more physically active, but to ENJOY being more physically active!  

https://www.choosemyplate.gov/physical-activity-why

HOW TO ENJOY WINTER

Winter can be a somber time for some.  This winter make an effort to increase your activity.  Here are some FUN, SIMPLE, FREE ways to be active with your family this winter season.  Avoid those winter blues and make this winter one to remember. 

GET OUTDOORS- We are SO lucky to live in such a warm climate.  Avoid staying cooped up on sunny days, get outdoors.  Did you know the sun is a natural source of Vitamin D?  It’s no wonder fresh air is so beneficial to our minds, souls and bodies!  Getting outdoors can be simple, a bike ride, a walk around the block or hiking a trail, the outdoor options are as limitless as the possibilities.

BRAIN WORK-  On those bitter cold days, stay indoors and exercise your mind.  Experiment with your kids with easy household items.  It doesn’t take any prep work or expense.  Try experimenting with ice, salt and food coloring.  Click HERE for a fun experiment, only requirements:  salt, water, food coloring and bowls.  

BUNDLE UP- When the occasional snow storm does come, embrace the moment.  Bundle up and spend 10 minutes outside teaching your kids your favorite snowy activity from childhood. Give homemade snow cones a try! Click HERE for a FREE snow cone syrup recipe with pantry ingredients, AND preservative free! 

Enjoy this winter, be present in the present and kiss those winter blues goodbye!  

FREE FITNESS GROUP

Come get your fitness on!  Work off those excess holiday calories, every weekday morning from 9am-10am!  Meet local woman in our community and enjoy discovering a fitter healthier you!!

PEANUT BUTTER OATMEAL BARS

Enjoy these soft and chewy peanut butter oatmeal bars made with healthy, wholesome ingredients.  The chocolate is optional, but is it really? 😉  Any mix-ins will work for this recipe, I used chocolate chips and raisins.  Feel free to make any modifications to fit your taste!

Use an electric mixer or stand mixer.  Mix the brown sugar and peanut butter on medium speed until fluffy and light in color. (Approx 3 min) Add in the vanilla and scrape down the sides of the bowl.

 On medium speed add in the flour, oats, salt and baking soda.  The dough will be clumpy, but will soon come together.

 Slowly add in the milk, mixing until a dough forms.  Fold in the chocolate chips and raisins until combined.

Press dough lightly into a prepared baking dish.  Bake at 350 for 17-20 minutes until the bars are lightly golden and set.  

Allow to cool completely, drizzle with melted chocolate (if desired) and ENJOY.

INGREDIENTS:
1/2 cup Brown Sugar
1 cup Peanut Butter
2 tsp Vanilla Extract
1 cup Whole Wheat Flour
1 cup Old Fashioned Rolled Oats
1 tsp Baking Soda
1/4 tsp Salt
1/2 cup Low-Fat Milk (I used Almond Milk)
1/2 cup Semi-Sweet Chocolate Chips
1/2 cup Raisins (or whichever mix-ins you’d like)

DIRECTIONS:
1. Preheat oven for 350 degrees. Use an electric mixer or stand mixer.  Mix the brown sugar and peanut butter on medium speed until fluffy and light in color. (Approx 3 min) Add in the vanilla and scrape down the sides of the bowl.
2.   On medium speed add in the flour, oats, salt and baking soda.  The dough will be clumpy, but will soon come together.
3.   Slowly add in the milk, mixing until a dough forms.  Fold in the chocolate chips and raisins until combined.
4.  Press dough lightly into a prepared baking dish.  Bake for 17-20 minutes until the bars are lightly golden and set.  

PROTEIN CRUNCHY BITES

This is one of my families favorites! Even my picky 7 year old will eat this one!  These crunchy chickpeas resemble “Corn nuts” (minus the calories).  This protein packed snack with satisfy your crunchy, salty potato chip craving without all the grease and calories!

  

All you need is a can of chickpeas, olive oil and desired spices.  There are endless possibilities.  Chili powder, thyme, salt and a little olive oil is one of my favorite combinations.

 Begin by draining and rinsing your chickpeas.  Rinsing canned beans decreases the sodium content.

Dry your chickpeas as much as possible.  Decreasing the moisture content will result in a crispier firmer end product.  Too much moisture will cause them to steam, not what were after. 

Spread the chickpeas onto a clean baking dish and bake at 375 degrees for 40-55 min. until brown and crunchy, shaking every 10-15 min.  Promptly remove from the oven and season with oil and seasonings.  Allow to cool and ENJOY!!!

***They can be stored at room temperature in an airtight container, note- the longer they sit in the container the softer they become.

Peanut Butter Cookie Balls

We’re in the thick of the Holidays and food is a prime topic of discussion.  Sugar, sweets and treats crowd our counters this time of year.  Why not opt for a healthier treat option at your next holiday gathering.  This recipe is packed with protein, but don’t let that fool you!  This treat will satisfy your sweet tooth AND protein needs for the day.  Enjoy in moderation!

Peanut Butter Cookie Balls

Ingredients:
1/2 cup Peanuts
1/2 cup Dates
1/4 cup Peanut Butter (I prefer chunky)
1 tsp Vanilla
1 TBL Water (+/- depending on consistency)
4 oz dipping chocolate

Directions:
1. Pulse ONLY the peanuts in a blender or food processor until they are broken down into fine crumbs.
2. Add the dates and peanut butter and pulse to form a sticky dough. (Add the tablespoon of water if the dough gets too sticky).  You want the mixture to move through the processor without getting too wet.
3. Continue to pulse until there are no more large pieces of dates or peanuts.
4. Separate the dough into 12 separate balls.  The dough will leave a bit of an oily residue on your hands but should stick together easily.  Place on a plate and refrigerate until ready to dip.
5. Melt the chocolate slowly in a double broiler or in the microwave.  Dip the pb balls into the chocolate allowing excess chocolate to drip off.  Place in the fridge or freezer to set up faster. Enjoy!

https://pinchofyum.com/peanut-butter-cookie-dough-balls

INDULGE IN MODERATION

Thanksgiving is quickly approaching!  Most families have a traditional holiday feast, with turkey, potatoes and pies galore.  This year indulge in moderation, and begin your new year on track to a healthier you!  Consider these simple suggestions when indulging this holiday season.

 STAY HYDRATED- Drink your water!  The average adult should drink 1/2-1 oz. of water per pound of body weight per day.  For example, if you weigh 200 pounds, you should be drinking 100-200 ounces/day.  A hydrated body has LESS hunger and cravings and MORE efficient metabolism and digestive function. It’s simple, and it works!  

 PRIORITIZE YOUR PLATE- Most holiday gatherings include a plethora of food options.  Ignore the so so, and stick to your favorites.  Don’t waste calories on food you don’t love, make those calories count!

 GET MOVING- Increased calorie intake over the holidays is bound to happen, compensate with increased physical activity and combat the aftermath with something simple, a family walk, or a football game, just get moving!

 FOCUS ON SOCIALIZING- Parties and get togethers aren’t all about food. Make social goals, it’ll preoccupy your mind and take it off all that food!

 CONTROL THE TEMPTATION - Sweets and treats come hand in hand with the holidays.  Control the temptation that surround you, when you make a sweet treat keep a small portion for your family and deliver the rest to friends and neighbors.  Tis the season, share memories, laughs and share your calories too!


https://health.clevelandclinic.org/8-tips-for-healthy-holiday-eating-infographic/

BAKED APPLE CHIPS

Quick and easy low calorie snack that will leave your home smelling like fall time!

HEALTHY EATING ON A BUDGET

Making healthy choices doesn’t have to break the bank.  You can successfully eat healthy even on a tight grocery budget.  Knowing a few simple tips when shopping the grocery isles can significantly decrease your spending and increase your family’s health and longevity.  


#1 CREATE A GAME PLAN - Like any other factor in life, preparation makes a difference.  Knowing what you need ahead of time, will decrease impulse purchases and food waste.  Be committed to shopping with a list.  

#2 WHAT TO BUY - Aim for meals that incorporate ingredients located on the outer isles of the store.  These ingredients are more fresh and nutrient dense, providing your body with increased nutrients.

#3 COOK WHAT YOU BUY - Plan your meal order according to the perishable items.  If one dinner requires bell peppers, cook this recipe before your recipe requiring a frozen veggie.  This will eliminate food waste and increase your fresh food consumption and increase your families nutrient intake.

A few simple changes can impact your families health drastically. 

CLICK HERE for a healthy two week sample menu.  Get recipes and ideas to mix up your families dinner menu.


https://www.choosemyplate.gov/budget

Crunchy Chickpeas

GRAINS ON THE GO

Grains play an essential role in a balanced diet.  They provide energy for our bodies as well as fiber and essential vitamins and minerals.  The USDA recommends consuming half your gains as whole grains.  Whole grains and products made with whole grains, consist of the entire grain in its natural state. While refined grains are modified grains that are not in their whole, natural form.  Some popular whole grains include:

• 100% Whole wheat bread
• 100% Whole wheat crackers
• Popcorn
• Oatmeal
• Barley
• Brown rice
• Whole grain pasta

The USDA recommends consuming 6 ounces of grain daily (3 of which should be whole grain).  Whole grains can make an excellent on-the-go snack option. They are quick, non-perishable and loaded with fiber to keep you full longer, and prevent constipation.  Consider some of these whole grain options for a quick snack today!

1) Popcorn - Popcorn sometimes gets a bad rap.  Without all the loaded butter and salt, popcorn is a great low-calorie whole-grain snack option. Try topping with your favorite seasonings for added flavor! CLICK HERE for recipe!

2) Banana Oat Smoothie - Smoothies are always a hit! Have you ever tried added oats to the combo? Oats are a whole grain, they add fiber and nutrients to your smoothie with little to no taste addition.  RECIPE BELOW 

3) Oatmeal energy bites - These are a family favorite.  They take less that 5 min to make and can be stored in the fridge for quick on-the-go breakfast and snack option. CLICK HERE for recipe!

4) Whole grain toast - Toast is a quick easy option that sometimes gets overlooked as only a breakfast option. Whole grain toast makes an easy/quick snack. With unlimited topping potential, this whole grain snack is limitless! CLICK HERE for recipe!

5) Granola - On its own, or atop yogurt or ice cream, granola tops the charts for whole grain snacking! CLICK HERE for recipe!

 WHOLE GRAINS ARE BENEFICIAL AND IMPORTANT IN ANY BALANCED DIET!  MAKE YOUR SNACKING MINDFUL,  AND GET YOUR 6-A-DAY TODAY!!!

BANANA OAT SMOOTHIE

Ingredients:

1 Banana

1 handful Spinach

2 Handfuls frozen blueberries

1/2 cup Almond milk (or other low-fat milk)

3 TBL Oats

1 TBL chia seed (optional)

Directions:

Peel the banana then pour everything into a blender.  Pulse until well blended and smooth, enjoy!

FOR MORE INFORMATION OF WHOLE GRAINS VISIT:

https://www.choosemyplate.gov/10-tips-make-half-your-grains-whole-grains-0

FANCY TOAST

Hectic mornings can hinder a healthy breakfast intake.  Breakfast is the most important meal of the day, it replenishes your body after the overnight fasting period and levels out your glucose and energy supply for the day ahead.  Consider some of these “fancy toast” combo’s for a quick grab and go breakfast option.

  

EASY WAYS TO GET ACTIVE

Exercise can improve your health and reduce the risk of developing several types of chronic diseases, like: type 2 diabetes, cancer and heart disease. Incorporating a daily fitness routine into your schedule can have immediate and long-term health benefits, such as: decreasing stress and depression, and increasing energy and wellbeing.   

Exercising does not have to be elaborate.  It doesn't have to cost money or require certain materials. Choose activities that you can enjoy and do regularly.  Aim for at least 10 min of consecutive exercise when making your plan for optimal results.  Set a realistic goal and get started!  Consider some of these simple exercise regimens to start you on your journey to better health.

AT HOME:

• Recruit a walking buddy in your neighborhood.
• Push your child in a stroller
• Bike ride with your family.
• Walk up and down the soccer field during a game
• Walk the dog
• Clean the house or wash the car
• Walk and cycle more, drive less
• Play outside with your kids, race, rake leaves or jump rope
• Exercise to a YouTube workout video (FREE)
• Turn on your favorite music and dance

AT WORK:

• Park at the back of the parking lot and walk
• Take the stairs
• Replace a coffee break with a brisk 10-min walk.

AT PLAY:

• Walk, jog, skate or cycle
• Swim or do water aerobics
• Take a fitness class
• Golf, walk the course
• Canoe, row or kayak at the reservoir.
• Get our of the house, take a nature walk 

Exercise does not mean unattainable goals and disappointment.  Find something you enjoy and set realistic goals.  Overwhelming your body will increase your risk to not follow through.  Be nice to yourself! Make an effort and watch the enjoy the results that follow!

SALSA FRESCA CHICKEN