ZUCCHINI PARMESAN NOODLES

If you have a garden, you're likely stuffing your shelves with squash this time of year. Here is a quick healthy recipe for all your excess zucchini!

No garden? No problem! Our local markets are both featuring zucchini as a 'Hot Buy' sale item this week!  

https://createbetterhealthutah.org/2019/05/24/fancy-without-the-fuss-spinach-parmesan-zucchini-noodles/

EXERCISE OF THE WEEK; Week 34

This exercise promotes a slimmer you! 🔥 Not only are you burning calories, you are also activating your core muscles which boosts your balance and triggers your major muscle groups. Resulting in an effective full body workout! 

WEEK 34

SPEED SKATERS

Proper Form: Stand straight, with your feet together. Jump to your left while extending your left arm backwards. Simultaneously bring your right fist towards your chin. The left foot should be placed on the floor while the right leg is raised backwards. Squat swiftly and instantly. Leap onto the other leg, in this like manner. Repeat for desired reps.
***TIP: change sides swiftly and fluidly, making it a smooth continuous transition. ALSO for a modified version, lightly hold onto a counter or chair back for increased stability.

Muscles Engaged: Tone your glutes, calves, lower back, deltoids and quads with this exercise.

AFTER SCHOOL SNACKS

School is back is session, which means afternoon grazing is in full swing! Being prepared is a huge hack to healthy eating.  If the cupboard is filled with sugary, processed foods, your family will fill up... on sugary, processed foods.  Snack time can be nutritionally beneficial and promote healthy eating habits, if healthy options are available

Consider loading your cupboards with healthier, nutrient dense alternatives. Give these snack suggestions a try, they are both budget friendly and health promoting. 

-Yogurt; flavored, with/without toppings, YUM!

-Popcorn EASY CHEAP RECIPE HERE

-Celery with Peanut Butter; add raisins for a twist.

-Apples with Peanut Butter; drizzle with honey for a sweet kick.

-Cottage Cheese; pair with veggies, or fruit for variety.

-Trail Mix; buy at the store, or make your own! Endless possibilities. 

-Nuts; Pick your favorites!

-Applesauce

-Cheese and Whole Grain Crackers

-Hummus and Veggies RECIPE HERE

-Easy no-bake Energy Balls RECIPE HERE!

-A Piece of Fruit (apple, banana, peach...)

Next time you make your grocery list, consider adding these healthier options in place of those... less nutritious, prepackaged go-to options. :)

EXERCISE OF THE WEEK; Week 33

This is your brain... on exercise. Have you ever questioned the effect exercise has on your brain? 

Exercise isn't all about your body, in fact your muscles and heart conditioning are only side effects. Exercises greatest impact is on your brain!

The brain is all about communication. Connections between neurons communicate through neurotransmitters. These neurotransmitters are 
strengthened by exercise, increasing communication ability and strength. These countless benefits include:

• Movement and coordination
• Attention and concentration
• Learning and memory
• Creativity and motivation
• Mental health
• and SO MUCH MORE!

 The benefits of exercise go more than muscle deep, get your body moving and notice the lasting impact it has on your brain, body and overall wellbeing!

EXERCISE OF THE WEEK

WEEK 33

The Heisman Shuffle

Proper Form: Begin standing with your legs straight and arms down, focus on tightening your core. Next, bring your right knee to your chest, while bending your left arm, think elbow to knee (image 1). As you do this exhale your breath and tighten your core. Shuffle 3 steps to your right, keeping your arms loose and down at your sides (image 2). Next, jump while your bring your left knee to your chest and right elbow to your knee, mimicking your first movement (image 3). Repeat this movement by shuffle stepping to your left to repeat the movement. Repeat for 30-60 seconds, rest and repeat!

Muscles Impacted: This cardio boosting exercise increases your stamina and endurance. It primarily impacts your glutes, quads, and hamstrings while secondarily impacting your abs and lower back.

https://experiencelife.com/article/this-is-your-brain-on-exercise/

PANCAKE MUFFINS

It is a known fact that breakfast is the most important meal of the day. But... why? 

Breakfast kick-starts your metabolism, which helps you burn calories throughout the day. It also gives you energy and increased focus for your morning activities. In fact, many studies have linked eating breakfast to good health, including; better memory and concentration, decreased risk for developing type II diabetes, heart disease and being overweight. 

Skipping the morning meal can throw off your body's rhythm. When you wake up, your bodies blood sugar is usually low, breakfast helps replenish it.  If your body doesn't get that fuel you may feel weak and more likely to overeat later in the day.

Do your health a favor, "break the fast" and eat breakfast. Endless quick grab and go options are ideal for busy mornings. Prepackaged options can contain high amounts of sugar, consider homemade options that can be made and stored for the morning rush. Try fruit, yogurt or these delicious pancakes on the go! It's sure to please your pickiest eater! 

https://createbetterhealthutah.org/2019/08/01/balance-meals-on-the-go-pancake-muffins/

EXERCISE OF THE WEEK; Week 32

This exercise looks simple, but its not! It burns in all the right places.  This full body workout impacts your shoulders, abs, triceps and the major muscles in your leg. A well rounded exercise, for impressive results.

WEEK 32

BEAR SQUATS

(A)

(B)  

Proper Form: Start on your hands and knees, your knees directly under your hips and your hands directly under your shoulders. Now hover your knees an inch above the ground (A) and your ready to begin! Straighten your legs (B) and return to the hover position (A). 
***TIP: exhale as your bend your knees, you'll feel your core engage for even more results!

Muscles Impacted: This exercise works the upper and lower body, primarily the shoulders, core, triceps, thighs and calf muscles.

BLACK BEAN SWEET POTATO CASSEROLE

This recipe is a family-friendly Mexican inspired enchilada casserole recipe that tastes as good as it is healthy! This recipe is also gluten-free and vegan but can also be easily adapted to include meat.

BLACK BEAN SWEET POTATO CASSEROLE

Ingredients:
-1 lg. Sweet Potato (peeled and diced; cook in the microwave for about 3-5 min; to soften)
-1 (15 oz) Black Beans (drained and rinsed)
-1 (14.5 oz) can Diced Tomatoes, drained
-1/2 onion (chopped)
-1 red OR green bell pepper, (chopped)
-1 tsp Chili powder
-1 tsp Garlic salt
-1/2 tsp cinnamon
-1 cup Salsa
- 2-4 Tortillas (whole wheat preferred) 
- 4 oz Shredded cheese
***optional garnishes; cilantro, avocado, guacamole, or plain yogurt

Directions:







-Preheat oven to 400℉. Spray an 8x8 dish with cooking spray.
-In a large bowl combine diced (softened) sweet potato, beans, tomatoes, onion, bell pepper, chili powder, garlic salt and cinnamon.
-Spread 1/2 cup salsa on the bottom of the dish, arrange tortilla on top (ripping strips to get the right fit). Spoon a large layer of sweet potato/bean mixture over tortilla strips. Spread remaining 1/2 cup salsa over the top. Add one more layer of tortillas, then add the rest of the potato/bean mixture. Top with cheese (if using).
Bake uncovered 20-25 min until cheese is melted and slightly browned. Let casserole sit for 5 min, slice and top with desired toppings! ENJOY!!

EXERCISE OF THE WEEK: Week 31

Use this exercise as a warm-up, cardio or as a lower body workout. Aside from benefiting your legs and glutes, this exercise is also very challenging to your core muscles.

WEEK 31

Proper Form: Stand with your feet parallel, shoulder width apart. Bend your knees, lowering your hips deeply into a deep squat (remember to keep your weight back in your heels). Rise up, while simultaneously 

straightening your legs and lifting the right leg out to the side, (squeezing your outer glute). Slowly lower the leg back to shoulder width stance and squat down again. Repeat with the left leg, and continue this pattern for 1 min, rest and repeat. 

Muscles Impacted: Quads (thighs), glutes (butt), and core.