Here is another inspired contribution from Tyler Bubin. I can attest to the fact that this workout works! You can adjust any of it to suit your individual preferences, but it will give you a guideline to help you get or stay motivated. Get up and move! Shine on. Bonnie
Great bodyweight workouts for at home:
Pushups-10 Pullups-5 Squats-15
Low intensity: Perform this workout continuously for 10 minutes High intensity: Perform this workout continuously for 20 minutes. -If the high intensity version doesn't do you justice there are plenty of options to make the routine more challenging: put on a book bag with added weight in it, increase the amount repetitions for each exercise, or simply add more time to the workout. This is a great full body workout workout that will rev up your metabolism, in addition to helping you build or maintain the nice lean figure every desires. *Make sure to warmup appropriately for any type of exercise you are preparing to do with dynamic stretches (ex: lunges) and aerobics (ex: jumping jacks) to prevent injury.* *Make sure to cool down properly as well, this is peak time time to improve flexibility and optimize recovery in the muscles you just worked. Static stretches, like the classic "sit and reach" held for however many seconds is a great cool down exercise for after a great leg workout. (:
Saturday, September 25, 2010
Friday, September 10, 2010
Olive Oil For A Better You
You already know that olive oil is chock-full of healthy fats. But here's another reason to cook with it: Olive oil might actually help "turn off" genes that could harm your heart.
In a study, eating a diet with lots of polyphenol-rich olive oil helped suppress genes related to heart-damaging inflammation and oxidation. Quite simply a modern-sounding health benefit for an oil that's been around since the days of Homer.
Mediterranean Magic
In fact, olive oil has been a dietary staple in Greek and other cultures for millennia. And it seems those Greeks really have a good thing going. In a study where people ate either olive-oil-infused Mediterranean meals or their regular diet for 3 months, the olive oil group's blood tests suggested better heart health. Specifically, their tests showed fewer markers of inflammation and oxidative damage -- thanks in part to a reduced expression of genes that influence these harmful processes. (Here's a trick to getting more out of your olive oil.)
Oil Me Up
DNA damage and atherosclerosis also were slowed in the olive oil group. But most of these good-for-your-heart changes were more pronounced in a select group of participants who were given an extra-polyphenol-rich version of olive oil, leading researchers to suspect it's the polyphenols that make olive oil so good for your heart. And the study results help confirm that olive oil is one of the key reasons Mediterranean diets are so good for overall health.
Here's heart healthy and tasty way to get a little "Greek" into your diet. Enjoy! (:
Tyler Bubin's Greek Chicken
Ingredients
Chicken-150cals, 6 oz
Plain Greek yogurt-58g, 30cals
Minced Garlic(to taste)
Dillweed (to taste)
Basil (to taste)
Flaxseed mill-30cals-1 tbsp
Extra Virgin Olive Oil-1-2 tsp
Romano cheese-50cals-2 tbsp
260cal
Preparation
1. Trim the fat and tenderize chicken breasts and cut into strips.
2. Place the strips in a baking dish and sprinkle on the flaxseed mill and olive oil.
3. Mix together the Greek yogurt, minced garlic, dill weed, basil, and 1 tbsp of the cheese.
4. Once mixed, spread half of the mixture onto the chicken.
5. Cover the dish and refrigerate for 30-60min.
6. Prepare the oven to 350 degrees
7. Take out the chicken, and put on the rest of the mixture and remaining romano cheese. (if using for a salad, the left over Greek sauce can be a dressing by simply adding water)
8. Bake for 10-15min, and you're done!
A great dish that's high in protein and gives you great dose of omega-3's from the flaxseed. Feel free to put it on a whole grain pita wrap or flatbread with veggies of your choice to fuel yourself throughout the day.
Mediterranean Magic
In fact, olive oil has been a dietary staple in Greek and other cultures for millennia. And it seems those Greeks really have a good thing going. In a study where people ate either olive-oil-infused Mediterranean meals or their regular diet for 3 months, the olive oil group's blood tests suggested better heart health. Specifically, their tests showed fewer markers of inflammation and oxidative damage -- thanks in part to a reduced expression of genes that influence these harmful processes. (Here's a trick to getting more out of your olive oil.)
Oil Me Up
DNA damage and atherosclerosis also were slowed in the olive oil group. But most of these good-for-your-heart changes were more pronounced in a select group of participants who were given an extra-polyphenol-rich version of olive oil, leading researchers to suspect it's the polyphenols that make olive oil so good for your heart. And the study results help confirm that olive oil is one of the key reasons Mediterranean diets are so good for overall health.
Here's heart healthy and tasty way to get a little "Greek" into your diet. Enjoy! (:
Tyler Bubin's Greek Chicken
Ingredients
Chicken-150cals, 6 oz
Plain Greek yogurt-58g, 30cals
Minced Garlic(to taste)
Dillweed (to taste)
Basil (to taste)
Flaxseed mill-30cals-1 tbsp
Extra Virgin Olive Oil-1-2 tsp
Romano cheese-50cals-2 tbsp
260cal
Preparation
1. Trim the fat and tenderize chicken breasts and cut into strips.
2. Place the strips in a baking dish and sprinkle on the flaxseed mill and olive oil.
3. Mix together the Greek yogurt, minced garlic, dill weed, basil, and 1 tbsp of the cheese.
4. Once mixed, spread half of the mixture onto the chicken.
5. Cover the dish and refrigerate for 30-60min.
6. Prepare the oven to 350 degrees
7. Take out the chicken, and put on the rest of the mixture and remaining romano cheese. (if using for a salad, the left over Greek sauce can be a dressing by simply adding water)
8. Bake for 10-15min, and you're done!
A great dish that's high in protein and gives you great dose of omega-3's from the flaxseed. Feel free to put it on a whole grain pita wrap or flatbread with veggies of your choice to fuel yourself throughout the day.
Saturday, July 10, 2010
Insights about STUFF
Just a little journalistic "diddy" I ran across as I was net surfin'. Thought it paved the way for any other posts that will come in the future. Have a chuckle, and a "ain't that the truth!" on me. Bonnie
Collective Stuff
Tao: Stuff happens.
Catholicism: If stuff happens, you deserved it.
Protestantism: Let stuff happen to somebody else.
Judasim: Why does stuff always happen to us?
Islam: Stuff happens according to the will of Allah.
Buddhism: The stuff is an illusion.
Zen: What is the sound of stuff happening?
Hinduism: This stuff happened before.
Mormonism: This stuff should multiply.
Baha'i Faith: Stuff happens in a progressive manner.
Agnosticism: I'm not sure about this stuff.
Atheism: That stuff about the stuff is all just made up stuff.
Jonestown: Forget about the stuff and just drink the Kool-Aid.
http://www.beliefnet.com
Collective Stuff
Tao: Stuff happens.
Catholicism: If stuff happens, you deserved it.
Protestantism: Let stuff happen to somebody else.
Judasim: Why does stuff always happen to us?
Islam: Stuff happens according to the will of Allah.
Buddhism: The stuff is an illusion.
Zen: What is the sound of stuff happening?
Hinduism: This stuff happened before.
Mormonism: This stuff should multiply.
Baha'i Faith: Stuff happens in a progressive manner.
Agnosticism: I'm not sure about this stuff.
Atheism: That stuff about the stuff is all just made up stuff.
Jonestown: Forget about the stuff and just drink the Kool-Aid.
http://www.beliefnet.com
Friday, July 9, 2010
Chairs are for more than sitting
Look around you. Pretty much everything you see can be utilized as a working "tool" or device to help you keep firm and tone and burn calories as well. Whether it's inside or outside, things you see everyday can be transformed into muscle building power machines! No muss no fuss, instant workout! A prime example of this would be the following series of squats, benefitting the gluteus maximus (or butt) the quadriceps (or thighs) and hamstrings (or hams). Squats are one of the best leg exercises known to man… and woman! Not only do they require the full attention of your quads, hams, glutes, and calves, they also utilize smaller stabilizer muscles that really sculpt lean legs.
The Beginner Squat
This is perfect for first-timers. Just be sure you use the chairs only for balance, not to hold your weight.
Step 1: Stand between two sturdy chairs with your feet shoulder-width apart.
Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees over your ankles, through a count of 10 seconds.
Step 3: At the maximum tension point, hold for 2 seconds then return to the starting position through a count of 10 seconds. (Exhale and breathe!)
Step 4: Without resting, repeat three times.
Swiss Ball Wall Squat
Step 1: Simply place ball against wall.
Step 2: Sit on ball with back straight against wall, head up, feet flat on floor.
Step 3: Hold until maximum tension (the burn) for 30 seconds, don't hold your breath!
Step 4: Stand to stretch out legs and repeat three to five times, or as desired.
Resist a Tree
Take your resistance bands outside and wrap them around a tree and stretch, squat and pull to your hearts content! (this is more literal translation of the expression "tree hugger").Transverse positions from facing towards tree to facing away from it. Just be sure the tree is sturdy enough and doesn't up root or break! In addition, music always makes exercise time go faster and you can "tune" your body to the rhythm, and also block out outside distractions.
Chair Abdominal Crunches
Here’s a workout that you can do in your cubicle or the comfort of your own home. This move will work your internal and external obliques. Crunch out!
Step 1: Sit on the edge of a sturdy chair or workout bench. Reach your hands behind you and grab the sides of the chair. Extend your legs out and allow your upper body to recline back slightly.
Step 2: Breathe slowly as you draw your knees in and up toward your chest through a count of 10 seconds.
Step 3: Hold and squeeze at the maximum tension point for 2 seconds.
Step 4: Return legs to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Source: Coach Jorge Cruise
Wall "Push Ups"
Putting yourself up against a wall, in this case, is a good thing!
Just position your arms straight out in front of you and your knees slightly bent about a foot or so apart. Place your arms against the wall and "push" the wall with elbows bent. Straighten and bend elbows and "push" again. Repeat as many times as you feel comfortable, you can also incorporate little pulse pushes in between. Adding a "runners stretch" complements the upper body with the lower. Arms against wall, extend back leg straight out and bend front knee, hold for 10 seconds and repeat with opposite leg.Turn away from wall, for a calf stretch, hold back leg straight and front leg straight with foot flexed upwards,( on heel) and bend upper body down over front leg. Repeat sides.
The Beginner Squat
This is perfect for first-timers. Just be sure you use the chairs only for balance, not to hold your weight.
Step 1: Stand between two sturdy chairs with your feet shoulder-width apart.
Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees over your ankles, through a count of 10 seconds.
Step 3: At the maximum tension point, hold for 2 seconds then return to the starting position through a count of 10 seconds. (Exhale and breathe!)
Step 4: Without resting, repeat three times.
Swiss Ball Wall Squat
Step 1: Simply place ball against wall.
Step 2: Sit on ball with back straight against wall, head up, feet flat on floor.
Step 3: Hold until maximum tension (the burn) for 30 seconds, don't hold your breath!
Step 4: Stand to stretch out legs and repeat three to five times, or as desired.
Resist a Tree
Take your resistance bands outside and wrap them around a tree and stretch, squat and pull to your hearts content! (this is more literal translation of the expression "tree hugger").Transverse positions from facing towards tree to facing away from it. Just be sure the tree is sturdy enough and doesn't up root or break! In addition, music always makes exercise time go faster and you can "tune" your body to the rhythm, and also block out outside distractions.
Chair Abdominal Crunches
Here’s a workout that you can do in your cubicle or the comfort of your own home. This move will work your internal and external obliques. Crunch out!
Step 1: Sit on the edge of a sturdy chair or workout bench. Reach your hands behind you and grab the sides of the chair. Extend your legs out and allow your upper body to recline back slightly.
Step 2: Breathe slowly as you draw your knees in and up toward your chest through a count of 10 seconds.
Step 3: Hold and squeeze at the maximum tension point for 2 seconds. Step 4: Return legs to the starting point through a count of 10 seconds.
Step 5: Repeat three times without resting.
Source: Coach Jorge Cruise
Wall "Push Ups"
Putting yourself up against a wall, in this case, is a good thing!
Just position your arms straight out in front of you and your knees slightly bent about a foot or so apart. Place your arms against the wall and "push" the wall with elbows bent. Straighten and bend elbows and "push" again. Repeat as many times as you feel comfortable, you can also incorporate little pulse pushes in between. Adding a "runners stretch" complements the upper body with the lower. Arms against wall, extend back leg straight out and bend front knee, hold for 10 seconds and repeat with opposite leg.Turn away from wall, for a calf stretch, hold back leg straight and front leg straight with foot flexed upwards,( on heel) and bend upper body down over front leg. Repeat sides.
Saturday, July 3, 2010
Get Up and Move!
Contrary to popular belief by many, exercise is not a dirty word! But somehow it feels offensive to us. Why would you voluntarily make yourself uncomfortable and maybe even huff and puff or worse yet, SWEAT? Of course if you judge exercise by the way you feel during it, it will feel more like you're enduring it. We have to tell ourselves we will feel good and look better after we put ourselves through the necessary pain. I think you will be able to see the difference in your energy, optimism, and bodily changes without putting yourself through old fashioned, regimented, self-deprecating workouts. Granted there is a place for structured, collective motivation, but all too often people fail to see the opportunities that lay before their very eyes in our everyday lives. I will show you how easily these chances to "exercise" are all around you. Lets take it from the top, starting with the face. (:
There are basically 5 categories of exercise:
* Cardio or Cardiovascular (4-5 times a week): Activities such as walking, biking and running will keep your heart strong (remember the heart is a muscle!) and your energy level up.
* Strength training (twice a week): Builds muscles, supports a healthy metabolism and keeps bones strong (especially important as you age for diseases such as osteoporosis.)
* Core strength (sprinkled throughout the week): Supports your entire body, helps your posture and builds your center from your torso to hips and all through your back.
* Balance exercises (sprinkled throughout the week): Making you more "body confident", Isometrics firm by using own body weight and pressure as resistance. Pilates exercises also improve balance, coordination and strength. Tai Chi is also an example of a balance or centering type of exercise, as well as different types of yoga.
* Flexibility exercises (sprinkled throughout the week): Keeps you agile and limber. Yoga Stretching gives you fluidity of movement plus elongates and tones ligaments and muscles, stretching should always be done before any work out routine along with a warm-up.A regular stretching routine will not only help to lengthen your muscles, it will also improve circulation. And getting more oxygen- and nutrient-rich blood to your muscles is important to help them recover from your weekly exercise sessions.
*Stretching also improves the health of your connective tissues, which prevents those unsightly little pockets of fat from bulging through and creating cellulite. Finally, stretching keeps you limber and will help improve your range of motion and flexibility, which in turn prevents unnecessary injuries. So don’t just head for the showers after your workout – stop and take five to 10 minutes to stretch – it’s time well spent!
Of course a physical activity that is also loads of fun is dancing!! I think it's the ideal exercise. All of the above categories are rolled into one simply by dancing. Even strength training, by dancing with a partner, is achieved without the use of universal or nautilus machines. Your partner becomes your free weight or resistance band! You use each others body weight to hold up, balance, stretch and tone. Cardio is one of the biggest benefit of dance, using your heart! Just be careful not to give it away while you're at it!! :) There are so many types of dance to try and to learn all around the world,(i.e. belly dancing, hula dancing,salsa, ballet, ballroom, etc.) that it can be an extremely rewarding hobby and pastime as well as a fantastic work out at the same time. Moving in ways you don't ordinarily move, rotating hips, shoulders, ankles and other joints keeps them from tightening up and in a sense you are "playing" your body as a musical instrument! Keeping your mind and body "tuned" at the same time. Basically, anything that you do that burns a lot of calories (or expends energy) can be considered exercise and of course is beneficial in reaching your fitness goals, or just making you feel GOOD. Did you know that to lose one pound you need to cut out 3500 calories out of your meal plan... or exercise enough to burn off 3500 calories?!! If you reduce your calorie intake by 500 calories a day, you should lose about one pound a week, and adding exercise naturally speeds up the process!
Calories burned while walking
Your weight Calories burned/hour
24-minute mile pace
(2.5 mph) Calories burned/hour
20-minute mile pace
(3 mph) Calories burned/hour
17-minute mile pace
(3.5 mph) Calories burned/hour
15-minute mile pace
(4 mph)
120 lb. 163 180 207 272
150 lb. 204 225 258 340
200 lb. 272 300 344 454
250 lb. 306 375 387 511
300 lb. 368 382 438 579
Most importantly for overall health before, during and after exercise is keeping yourself hydrated... an example of a convenient way to get high quality drinking water would be to purchase an affordable counter top water filter which is in the long run a lot more cost effective than a Pur or Brita water filter pitcher system. It's a good idea to purchase a stainless steel reusable water bottle because it has multiple advantages over buying bottled water. It is better for the environment, you can stop recycling water bottles, there is less energy used and less expenditure involved. Definitely a great idea to BYOB (bring your own bottle). I wouldn't recommend drinking water straight from the tap. The excess fluoride and contaminants will build up in your body and cause proven damage as well as health dangers that still remain to be seen. But always remember to make healthy water a part of all your exercise, or work out routines.
Facial Exercises
The muscles of the face are like any other muscles in your body, they become slack and weak from lack of use. These muscles and tissues help support the skin as well and if the muscle structure is weak, the "foundation" will not do a good job holding the skin in place. Gravity, oxidation, and aging are all formidable opponents in the "face off" against time and it's barriers. Exaggerated facial expressions are one way of using muscles we don't ordinarily use. Here are a few exercises to try anytime, anywhere:
The muscles of the face are like any other muscles in your body, they become slack and weak from lack of use. These muscles and tissues help support the skin as well and if the muscle structure is weak, the "foundation" will not do a good job holding the skin in place. Gravity, oxidation, and aging are all formidable opponents in the "face off" against time and it's barriers. Exaggerated facial expressions are one way of using muscles we don't ordinarily use. Here are a few exercises to try anytime, anywhere:
- Open you mouth as wide as possible and than close tightly, do this 5 times a few times a day.
- With mouth closed, swish from side to side as if you have mouthwash in your mouth, repeat this a few times.
- Touching the roof of your mouth with your tongue, form an exaggerated smile and bend your head and chin upwards repeatedly.
- Form a loose fist and push under you chin as you tilt your head back and open and close your mouth, putting slight resistance under your chin each time you open. (helps to prevent "turkey neck")
There are basically 5 categories of exercise:
* Cardio or Cardiovascular (4-5 times a week): Activities such as walking, biking and running will keep your heart strong (remember the heart is a muscle!) and your energy level up.
* Strength training (twice a week): Builds muscles, supports a healthy metabolism and keeps bones strong (especially important as you age for diseases such as osteoporosis.)
* Core strength (sprinkled throughout the week): Supports your entire body, helps your posture and builds your center from your torso to hips and all through your back.
* Balance exercises (sprinkled throughout the week): Making you more "body confident", Isometrics firm by using own body weight and pressure as resistance. Pilates exercises also improve balance, coordination and strength. Tai Chi is also an example of a balance or centering type of exercise, as well as different types of yoga.
* Flexibility exercises (sprinkled throughout the week): Keeps you agile and limber. Yoga Stretching gives you fluidity of movement plus elongates and tones ligaments and muscles, stretching should always be done before any work out routine along with a warm-up.A regular stretching routine will not only help to lengthen your muscles, it will also improve circulation. And getting more oxygen- and nutrient-rich blood to your muscles is important to help them recover from your weekly exercise sessions.
*Stretching also improves the health of your connective tissues, which prevents those unsightly little pockets of fat from bulging through and creating cellulite. Finally, stretching keeps you limber and will help improve your range of motion and flexibility, which in turn prevents unnecessary injuries. So don’t just head for the showers after your workout – stop and take five to 10 minutes to stretch – it’s time well spent!
Of course a physical activity that is also loads of fun is dancing!! I think it's the ideal exercise. All of the above categories are rolled into one simply by dancing. Even strength training, by dancing with a partner, is achieved without the use of universal or nautilus machines. Your partner becomes your free weight or resistance band! You use each others body weight to hold up, balance, stretch and tone. Cardio is one of the biggest benefit of dance, using your heart! Just be careful not to give it away while you're at it!! :) There are so many types of dance to try and to learn all around the world,(i.e. belly dancing, hula dancing,salsa, ballet, ballroom, etc.) that it can be an extremely rewarding hobby and pastime as well as a fantastic work out at the same time. Moving in ways you don't ordinarily move, rotating hips, shoulders, ankles and other joints keeps them from tightening up and in a sense you are "playing" your body as a musical instrument! Keeping your mind and body "tuned" at the same time. Basically, anything that you do that burns a lot of calories (or expends energy) can be considered exercise and of course is beneficial in reaching your fitness goals, or just making you feel GOOD. Did you know that to lose one pound you need to cut out 3500 calories out of your meal plan... or exercise enough to burn off 3500 calories?!! If you reduce your calorie intake by 500 calories a day, you should lose about one pound a week, and adding exercise naturally speeds up the process!
Calories burned while walking
Your weight Calories burned/hour
24-minute mile pace
(2.5 mph) Calories burned/hour
20-minute mile pace
(3 mph) Calories burned/hour
17-minute mile pace
(3.5 mph) Calories burned/hour
15-minute mile pace
(4 mph)
120 lb. 163 180 207 272
150 lb. 204 225 258 340
200 lb. 272 300 344 454
250 lb. 306 375 387 511
300 lb. 368 382 438 579
Most importantly for overall health before, during and after exercise is keeping yourself hydrated... an example of a convenient way to get high quality drinking water would be to purchase an affordable counter top water filter which is in the long run a lot more cost effective than a Pur or Brita water filter pitcher system. It's a good idea to purchase a stainless steel reusable water bottle because it has multiple advantages over buying bottled water. It is better for the environment, you can stop recycling water bottles, there is less energy used and less expenditure involved. Definitely a great idea to BYOB (bring your own bottle). I wouldn't recommend drinking water straight from the tap. The excess fluoride and contaminants will build up in your body and cause proven damage as well as health dangers that still remain to be seen. But always remember to make healthy water a part of all your exercise, or work out routines.
Tuesday, June 22, 2010
Beautiful You
As we get older, our lives are enriched with so much joy, love, sorrow and pain. These "life" experiences give us wisdom and insight into living. You learn how to extract the love you are given just as it is taken. During this process, we mustn't let our own essence, our unique sparkle, be taken from us by something called time. Truth be told, as much as we'd like to think our age is only a number, we know that that number does in fact, affect us. Should we simply stoop over and watch, as our bodies slowly transform into bodies we don't like or want to recognize? I feel we should stand up for our inner selves! Be as young as we feel! You can age with grace and dignity as long as you do everything you can, to remain as healthy as you can, and particularly by taking special care of the only skin you'll ever have. We know we will go to great lengths to preserve our bodies. The only lengths you'll need to travel for the following recipes are to and from your fridge to your pantry. I've used and recommend every one. Most of the ingredients you'll probably already have and anything you don't you can simply pick up on your next trip to the grocery store! The results are amazing, really! Your skin will be as special as you are. Not to mention (but to mention!) how inexpensive they are! So here they are and I hope you enjoy using them, as much as I always do.
Egg Mask
Ingredients
1 whole egg or egg white
2 drops olive oil
drop lemon juice
1/2 tsp. honey (can soften first)
1 small piece avocado or tsp. raw oatmeal (optional)
Preparation
Mix all ingredients together in small bowl. Apply to face and neck. Let dry for about 20 minutes. Remove with warm washcloth and splash face with cool water until thoroughly removed. Apply moisturizer.
Cost :$1.10
Apricot Oil Mask
Make a soft paste out of of 2 drops each of (frankincense,sandalwood or,musk,etc.) rose and neroli (orange blossom) oils, (use according to desired fragrance combination and consistency...), 5-6 tsp of apricot oil, 1 tsp clear melted honey and about a tsp. of finely ground almond ( just put some unsalted quickly through the blender). This makes a really nice moisturizing face mask,if left on for 10-15 min., or if you use more almond, it makes a great scrub too!
Aloe Skin Soother
In the Southwest, and many tropical regions of the country, people keep an aloe plant because the gel from the leaves soothes dry, irritated, or burned skin.
Aloe vera gel is an anti-inflammatory, rich in vitamins, minerals and enzymes. It has more than 99% water, which is why it’s so soothing.
Aloe is also a temporary skin-tightener, which makes this a great “mini-mask” when you’re prepping for a party or after a day at the beach, especially if you’ve had too much sun.
The optional lavender oil also soothes burns and adds a lovely fragrance. Chamomile oil calms inflamed skin.
Ingredients
1/4 cup aloe gel (fresh or pure bottled)
2 vitamin E capsules
1/2 teaspoon chamomile or lavender essential oil (optional)
Preparation
1. Keep aloe gel chilled in the refrigerator – where it’ll last about 4 weeks – because cold makes it more effective. When you’re ready to apply the mask, cut open the vitamin E capsules and mix contents with the aloe gel and essential oil.
2. Apply to a clean face and leave on for 10 minutes. Rinse with cool water and moisturize.
Cost: $1.05
Tip: Aloe also reduces puffiness beneath eyes. Lie down for 5 minutes and gently pat back and forth on the under-eye area with your fourth finger. (It exerts the least pressure.)
Butter Cream for Face and Body
Ingredients
cocoa butter (preferably Palmers brand)
few drops vitamin E (capsule or bottled)
few drops of olive oil
few drops aloe vera (preferably fresh from plant)
add a little witch hazel if desired for toner.
Preparation
Blend together and keep covered. Does not need to be refrigerated. It's nice to warm it slightly before you apply to a clean face. Massage generously over face, neck and body. If you have time for a mini home facial, try holding a towel over your head and steaming your face over a pot of boiled water first, (about 10 min.) than applying egg mask and finishing with cocoa cream. Your skin will feel renewed and you will be absolutely glowing!
Homemade Facial Scrubs
Cornmeal recipe
few tsp. white or yellow cornmeal
drop of cream or milk
touch of honey
Apply liberally to dampened face in circular motions,(about 2 min.) taking care to reach earlobes and curves of nose. Rinse thoroughly with warm water followed by cool. Feel the softness!
Sugar Scrub
Few tsp. brown or white sugar
few drops of orange, and/or lemon/lime juices
little water, witch hazel to make pasty consistency
Sugar scrub should be refrigerated.
Use same way as cornmeal scrub. A few drops of any scented oil (spearmint, flower scents are pleasing) is a nice way to add variety and a luxurious fragrance to the scrubs or cream. Both are wonderful and effective exfoliants.(removes dead skin cells from surface)Try them in the shower over your entire body! Get pretty bottles or jars and give them away as gifts or as part of a gift basket! Once you've tried them you'll never go back to high priced scrubs with harsh chemicals, artificial colors and dyes... You'll love them! Guaranteed. (:
Here are a few easy to find natural oils that are beneficial to have handy:
Here are a few easy to find natural oils that are beneficial to have handy:
* Lavender oil
This is the most popular essential oil and with good reason. Lavender oil is a superb product to use on burns, insect bites, sunburn, wounds and other skin complaints and irritations. Lavender oil is one of the few essential oils that can be used neat, or straight (not diluted) on the skin, and is great to help with regeneration and rejuvenation of skin cells. Emotionally it has a calming and soothing effect and is an exceptionally pleasant smelling oil.
* Tea tree oil
Originating in Australia, historically, the leaves were used as a substitute for tea, which is how tea tree oil got its name. The part used medicinally is the oil from the leaves. It can be used effectively with bacteria, fungi (athletes foot) and viruses. Check to see if it surpasses the “Australian Standard” by having less than 15% 1,8 cineole and more than 30% of Terpinen-4-ol. This powerful essential oil is effective in various ways to fight infections and skin problems, such as mild to moderate skin blemishes and acne. It is a good staple to have in your "medicine" cabinet.
*Almond oil
This light and deeply moisturizing oil has a softening effect on the skin and can be used on the face and body. Almond oil has excellent emollient properties and helps to balance water and moisture loss in the skin. It can be used neat on the skin and also makes an excellent massage base oil.
* Apricot kernel oil
Also rich in the same essential fatty acids such as oleic and linoleic acid found in olive oil, apricot kernel oil is high in vitamin A. Since it easily penetrates the skin, it is a good oil for prematurely aged, dry or irritated skin. Known for its high vitamin E content and skin softening properties, apricot kernel oil is also sought out for its ability to penetrate the skin without leaving an oily feel. Apricot kernel oil is also popular as massage oil and it used as carrier oil when used with essential oils for aromatherapy.
This is the most popular essential oil and with good reason. Lavender oil is a superb product to use on burns, insect bites, sunburn, wounds and other skin complaints and irritations. Lavender oil is one of the few essential oils that can be used neat, or straight (not diluted) on the skin, and is great to help with regeneration and rejuvenation of skin cells. Emotionally it has a calming and soothing effect and is an exceptionally pleasant smelling oil.
* Tea tree oil
Originating in Australia, historically, the leaves were used as a substitute for tea, which is how tea tree oil got its name. The part used medicinally is the oil from the leaves. It can be used effectively with bacteria, fungi (athletes foot) and viruses. Check to see if it surpasses the “Australian Standard” by having less than 15% 1,8 cineole and more than 30% of Terpinen-4-ol. This powerful essential oil is effective in various ways to fight infections and skin problems, such as mild to moderate skin blemishes and acne. It is a good staple to have in your "medicine" cabinet.
*Almond oil
This light and deeply moisturizing oil has a softening effect on the skin and can be used on the face and body. Almond oil has excellent emollient properties and helps to balance water and moisture loss in the skin. It can be used neat on the skin and also makes an excellent massage base oil.
* Apricot kernel oil
Also rich in the same essential fatty acids such as oleic and linoleic acid found in olive oil, apricot kernel oil is high in vitamin A. Since it easily penetrates the skin, it is a good oil for prematurely aged, dry or irritated skin. Known for its high vitamin E content and skin softening properties, apricot kernel oil is also sought out for its ability to penetrate the skin without leaving an oily feel. Apricot kernel oil is also popular as massage oil and it used as carrier oil when used with essential oils for aromatherapy.
Wednesday, June 16, 2010
Good Health For Good Life
Good Health For Good Life
Everyone knows how good it feels to simply feel good. We also know how bad it feels to feel bad. All too often, people take feeling good for granted. But today with more and more of today's population being baby boomers and older, people are becoming increasingly aware of the importance of good health for longevity. This is achieved through preventive maintenance, self- discipline and lifestyle changes.
We’ve all heard the expression, “At least you still have your health,” without our health, we certainly wouldn’t be able to enjoy the things we enjoy in the same way. It is essential to take advantage of all the learning opportunities we are given i.e., education through television, the internet, books, magazines, health clubs, etc. in order to live up to our true potential. Lifelong good habits start at an early age, so teaching young children the basic guidelines about eating right, exercise and proper hygiene are important lessons that will remain with them all throughout their lives. Naturally, it is always a good time to add positive changes to your lifestyle. Similar to changing the oil in your car, when you eat plenty of fruits and vegetables, less red meat, and drink six to eight glasses of water a day, you can “flush out” toxins and free radicals at a faster, more efficient rate then when food is sitting stagnantly, or moving slowly through your digestive system. As they work as a whole, all of the body's systems will benefit. You won’t feel tired and sluggish, similar to a car when it has a clogged gas or oil filter and dirty oil. Metaphorically speaking, you'll be a super high powered race car, revved up, full of pep, and coming up a real winner. It is imperative to make smart choices in our lives: Pick a piece of fruit over a donut, limit sun exposure, have an earlier bedtime, take the stairs instead of the elevator, take a daily multi-vitamin, etc. These are only a few of the many things you can do to improve the quality of your life. Simply becoming more aware of how and why you do things can give you more of a purpose in life. Small changes begin to add up to big differences.
Self-discipline and determination are paramount to your success or failure in all of life’s ventures. Focus and commitment is not something that comes in a book or bottle. Start believing in yourself today and tomorrow’s possibilities will be endless! Following through to achieve your goals, being realistic in your expectations, and harnessing your strengths, will help you succeed in all areas of your life.
Lastly, lifestyle changes will happen gradually and begin to feel natural, not rehearsed. Using low-fat substitutes, drinking water instead of soda or juice, walking, playing outdoor games... Essentially, just using your body in new and different ways, will all be welcome changes.
When these changes lead to a new improved energy level, glowing skin, weight loss, with a more meaningful existence, you’ll know that you are on your way to accomplishing and emerging into a long, happy, prosperous, high caliber life you know you deserve!
Everyone knows how good it feels to simply feel good. We also know how bad it feels to feel bad. All too often, people take feeling good for granted. But today with more and more of today's population being baby boomers and older, people are becoming increasingly aware of the importance of good health for longevity. This is achieved through preventive maintenance, self- discipline and lifestyle changes.
We’ve all heard the expression, “At least you still have your health,” without our health, we certainly wouldn’t be able to enjoy the things we enjoy in the same way. It is essential to take advantage of all the learning opportunities we are given i.e., education through television, the internet, books, magazines, health clubs, etc. in order to live up to our true potential. Lifelong good habits start at an early age, so teaching young children the basic guidelines about eating right, exercise and proper hygiene are important lessons that will remain with them all throughout their lives. Naturally, it is always a good time to add positive changes to your lifestyle. Similar to changing the oil in your car, when you eat plenty of fruits and vegetables, less red meat, and drink six to eight glasses of water a day, you can “flush out” toxins and free radicals at a faster, more efficient rate then when food is sitting stagnantly, or moving slowly through your digestive system. As they work as a whole, all of the body's systems will benefit. You won’t feel tired and sluggish, similar to a car when it has a clogged gas or oil filter and dirty oil. Metaphorically speaking, you'll be a super high powered race car, revved up, full of pep, and coming up a real winner. It is imperative to make smart choices in our lives: Pick a piece of fruit over a donut, limit sun exposure, have an earlier bedtime, take the stairs instead of the elevator, take a daily multi-vitamin, etc. These are only a few of the many things you can do to improve the quality of your life. Simply becoming more aware of how and why you do things can give you more of a purpose in life. Small changes begin to add up to big differences.
Self-discipline and determination are paramount to your success or failure in all of life’s ventures. Focus and commitment is not something that comes in a book or bottle. Start believing in yourself today and tomorrow’s possibilities will be endless! Following through to achieve your goals, being realistic in your expectations, and harnessing your strengths, will help you succeed in all areas of your life.
Lastly, lifestyle changes will happen gradually and begin to feel natural, not rehearsed. Using low-fat substitutes, drinking water instead of soda or juice, walking, playing outdoor games... Essentially, just using your body in new and different ways, will all be welcome changes.
When these changes lead to a new improved energy level, glowing skin, weight loss, with a more meaningful existence, you’ll know that you are on your way to accomplishing and emerging into a long, happy, prosperous, high caliber life you know you deserve!
Saturday, June 12, 2010
How To Make Infused Olive Oil
How to Make Infused Olive OilsHere are some simple ideas to help you enjoy and create your own favorite herb infused olive oils. First, you'll want to start with a nice light extra virgin oil. Traditionally from the Mediterranean, commonly from Italy or Spain, extra virgin oil comes from the first pressing of the olives. It is the highest quality oil and contains the most antioxidants (vitamin E, C, and beta carotene) This healthful and flavorful oil is perfect for salad dressings, sauces, marinades, or dipping breads, vegetables, or cheese.
Virgin oil comes from the second pressing. The term "pressing"means the olives are pressed with a mechanical technique and without the use of heat, steam, or chemicals. I recommend using extra virgin and virgin oils uncooked so as not to spoil the richness of flavor. When used in cooking, however; regular or pure olive oils that have been chemically-refined are usually the least expensive and best for frying, or when flavor is not crucial. Using these elementary guidelines, you can take flavor to the next level by simply adding any number of fresh herbs, spices or fruits. If you happen to grow your own fresh herbs in or around your home you have already saved yourself some time and money from the start.
Here are the steps to follow:
1. Fill a saucepan with enough oil to fill desired amount of bottles.
2. Place a few sprigs of herbs of your choice (or a combination ) into the oil.
3. Simmer on low-med heat for about 5 minutes.
4. Take off the heat and let cool for 15 minutes-20 minutes.
5. Place a few of the sprigs in the bottle for embellishment.
6. Using a funnel, gently pour oil over sprigs in bottle.
7. Top bottle with decorative or cork bottle stoppers.
8. Store in a dry cool place, away from direct light for up to 2 months.
9. Putting a label on bottom with date is optional, but recommended.
10. Savor and enjoy!
These herbs work great by themselves or in any combination:
How To Make Garlic Infused Olive Oil
Follow steps above, substituting step #2 with the garlic (whole or chopped), putting a few small pieces into the bottle adds a rustic look and also helps you identify what the flavor is. Garlic olive oil must be refrigerated to prevent botulism. Remember a few small cloves go a long way! For an oil with a real kick try adding chili peppers, using with care, as you don't want to overpower the delicate nature of the extra virgin oil.
There are a variety of fruits and spices you might also want to try such as any berry, blue or purple fruit; lemon/limes and even oranges add an interesting burst of citrus to your dish, especially on seafood or in meat marinades. Try experimenting by adding a little ginger or a few black or colored peppercorns. Bear in mind, if using fruit, the oil must also be kept in the refrigerator. Epidemiological studies have reported lower rates of breast cancer in people from the Mediterranean region, where a lot of olive oil is produced and consumed. At 120 calories of monounsaturated fat per tablespoon, extra virgin olive oil, from the first pressing of the olives, contains higher levels of antioxidants, particularly vitamin E and phenols, because it is less processed than other types of olive oil. For preparation and presentation, it is easy to find flasks or bottles anywhere from a simple yard sale or flea market to a mall, kitchen or specialty store. Oil and vinegar cruets are easily available and also work well.
.
Infused olive oil is an economical and creative way to delight yourself, family and friends. It makes an ideal gift for any cook or aspiring cook, and will add a decorative gourmet touch to their kitchen as well. Just wrap in colored saran wrap, or foil paper and wrap with pretty ribbon and you've got a thoughtful gift that will enhance many meals and be remembered for a long time after it is given. So let the infusing begin and I hope you have fun doing it! Enjoy.
Photo credit: Crate and Barrel
Monday, May 31, 2010
The Little Things
Hello everyone! In this blog I will be talking about things that will help make our complicated lives a little more simplified. I will give words of wisdom, advice about self-love, cooking tips, exercise ideas, options for better health, ergo, better quality of life and a renewed sense of spiritual and physical energy. I hope you will join me as we inspire each other and travel together on this wonderful carnival ride we all share called Life. Hold on and enjoy!
Don't let your life be something that happens while you're busy making plans to live it.
Remember the future is happening now, there will never be another day like today, now is all we have. The cliche' yesterday's gone and tomorrow never comes will forever ring true for all time. So, bloom where you are planted, you can't wait for the sun and soil to be just right, just go on in the water's fine... you'll get used to it. Value this day like it will be your last, ask yourself, how can you honor this day, and do justice to it? Give each day meaning and make each day count and you will feel like the special, unique creation that you were intended to be. Indeed, do not forget to stop and smell the lilacs. Tell someone you love them, compliment a stranger, appreciate the little things! Be good to yourself. Laugh out loud. Make someone's day a little brighter because you were a part of it. "Pay it forward" as I hoped I have done for you. Bye for now, Bonnie
Don't let your life be something that happens while you're busy making plans to live it.
Remember the future is happening now, there will never be another day like today, now is all we have. The cliche' yesterday's gone and tomorrow never comes will forever ring true for all time. So, bloom where you are planted, you can't wait for the sun and soil to be just right, just go on in the water's fine... you'll get used to it. Value this day like it will be your last, ask yourself, how can you honor this day, and do justice to it? Give each day meaning and make each day count and you will feel like the special, unique creation that you were intended to be. Indeed, do not forget to stop and smell the lilacs. Tell someone you love them, compliment a stranger, appreciate the little things! Be good to yourself. Laugh out loud. Make someone's day a little brighter because you were a part of it. "Pay it forward" as I hoped I have done for you. Bye for now, Bonnie
Subscribe to:
Posts (Atom)