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.
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