Eat Pasta and Lose Weight

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We just ordered this spiraler from Amazon for less than $40 and already I am in love with this machine. I take Zucchini and Yellow Squash, cut off the ends and place on the spiraler above and turn the lever. The veggies spiral out the other end on the other side of the blade onto a plate.

Then I take the spiraled veggies and place them in my steamer until the noodles are tender. I make my own sauce or put butter and pepper on the pasta and enjoy. It tastes so good and it’s healthier for my family.

This specific machine has 3 blades and there are others with 5 blades.  Here is the link to the Spiraler I bought. Spiraler on Amazon

Do you have tight hip muscles? Try SMR.

Self Myofascial Release, SMR, is a modality that flattens out the knots in your muscles that become inflamed and the result is sore and tight muscles. These muscles become so tight that they can affect hip, shoulder and foot movement. When these knots affect the foot, it’s known as Plantar Fasciitis.  SMR is like a deep tissue massage that flattens out these knots so you can have more mobility and flexibility. There are different things you can use on your muscles. A ball, rolling stick, or foam roller.

This is a Foam Roller as well as other things you can use to release the knots. Find the painful spot, lean into it and hold for 30 seconds until the pain is mostly gone. Then stretch and do this everyday or it will come back. Be consistent. 🙂

If you have sore IT (iliotibial band) Bands like I do then you will get relief from this roller. It will be painful as you roll on it but the benefit is that you will have improved circulation, mobility and flexibility. Here are other benefits:

  1. Improved blood circulation throughout your skin, fascia, muscles, and even tendons and ligaments where you can access them with a foam roller.
  2. Through improved blood circulation, more efficient exchange of nutrients and waste products at a cellular level, leading to better overall cellular function and inter-cellular communication.
  3. Lengthening of short (tight) muscles, tendons, and ligaments.

Some muscles (like hip flexors) and ligaments (iliotibial band) are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure to using standard massage and trigger point therapy techniques. But with a foam roller, you can apply deep pressure massage to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.

What Age is Considered Elderly?

When we are in our 20’s, 40 years of age seems rather old. When we reach our 40’s, 55 seems old. Google the question above and the results are to be considered elderly, you are between 65 and 68 years of age. Calling those in this age group elderly, who happen to be very active and you might get into a fight. Just sayin’.

Resistance Bands

Working with Seniors 5 days a week, I can tell you the term “elderly” is a state of mind and not an age. Calling a person after the age of 65 a “Senior” comes with benefits and doesn’t mean “old age”.  Here are some definitions:

elderly

[el´der-le]  aged.

frail elderly

1.individuals over 65 years old who have functional impairments.
2.sometimes used to describe any adult over 75 years old.
Miller-Keane Encyclopedia and Dictionary of Medicine, Nursing, and Allied Health, Seventh Edition. © 2003 by Saunders, an imprint of Elsevier, Inc. All rights reserved.

In my exercise classes, I teach ages between 75 and 99 years or better. My 90+ class members are the most vibrant and I would never call them elderly. Why is that? They are active and independent. They’ve led long lives of being successful and helping others. As long as we are able to be independent and active, our mind will keep us young.
The fountain of youth is found in continuing to learn new things, exercise, stretch, eat well and meditate. Oh, one more thing about having a young mind, don’t watch the news all day. It can be very stressful and put you in a bad mood. Practice breathing in deeply through your nose and exhale through your mouth like your blowing out a candle. Be aware of your surroundings and as I tell my Seniors, behave only if you want to.

Weekly Meal Prep from Buzzfeed

daily-prep

TURKEY & CHEESE PINWHEELS
Servings: 1

INGREDIENTS
1 burrito size tortilla
2 tablespoons mustard
1½ slices cheese of your choice
3 slices turkey

PREPARATION
# Spread the mustard on the tortilla, and lay down the cheese and turkey.
# Tightly roll up the tortilla, and cut into slices.
# Serve with a clementine and sliced bell pepper.
# Enjoy!

BUILD-YOUR-OWN PIZZA
Servings: 1

INGREDIENTS
1 burrito size tortilla
3 tablespoons shredded mozzarella
3 tablespoons chopped ham
3 tablespoons marinara sauce

PREPARATION
# Cut the tortilla into smaller circles.
# Pack with cheese, ham, cheese, and a hard-boiled egg separately.
# Enjoy!

PASTA SALAD
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
½ cup diced turkey
½ cup diced ham
½ cup diced bell pepper
2 tablespoons Italian dressing

PREPARATION
# Mix all ingredients in a bowl.
# Pack with strawberries and blueberries.
# Enjoy!

PESTO PASTA
Servings: 2

INGREDIENTS
½ pound bow tie pasta, cooked
2-3 tablespoons pesto
½ cup fresh mozzarella, chopped
½ cup cherry tomatoes, halved

PREPARATION
# Mix all ingredients in a bowl.
# Serve with a hard-boiled egg and sliced bell pepper.
# Enjoy!

PB&J TRIANGLES
Servings: 1

INGREDIENTS
2 burrito size tortillas
2-3 tablespoons nut or sunflower butter
2-3 tablespoons jelly

PREPARATION
# Spread nut or sunflower butter and jelly on a tortilla. Top with the second tortilla, and cut into triangles.
# Serve with a hard-boiled egg, blueberries, and strawberries.
# Enjoy!

Source

Best Exercise to Burn Fat

The best exercise to burn fat is to take your hands and place them palms first against the side of the table and push back. It’s all about portion size and burning more calories than  you consume. Keep moving your body, eat less sugar, and live in moderation. Stretching and foam rolling are 2 of the most important exercises you can do. Strength training is great for regulating blood sugar, weight loss, bone strengthening and balance. Yoga is great for balance, stretching and overall well being. It’s a choice. Be healthy and make healthier choices. Exercise is a must have whether you like it or not. It’s necessary for living well. Best to you on your journey to great health.

Taking Life for Granted

It’s so easy to take the little things in life for granted when you’re living with health benefits, money in the bank, a great job and smoothly sailing through life. However, when tough times come, and they do for each of us, we become a little more humbled and grateful about small things.

It’s been over a year since I’ve had a full time job with benefits and enough money to pay my bills over the minimum amount. My high credit score survived over the year and for that, I’m grateful. I’ve educated myself over the year with working out, eating well and losing over 25 pounds. I’ve met some really great people and have more friends through this lean time in my life.

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Sometimes we need these lean times to make us aware of what’s really important to us and what our true purpose is all about. I’ve learned it’s about helping people be healthier through strengthening muscles, increasing balance and improving flexibility. It’s not just about losing inches and weight, it’s about taking care of our body and mind. This past week, I started a new job and am entering a new chapter in my life. My job is Wellness Director in a retirement community helping people increase their balance, flexibility and strength through exercise classes, lectures about healthy living, and competition through games.

No longer taking things for granted in my life. My purpose is revealed in the work I do and accomplish as a wellness professional. May you find your peace and purpose in life and in all that you do. Be kind to yourself and find the things you are most grateful for in life. Peace.