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!

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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.

 

Facing Life After 50

Perhaps the title should read, Living Life After 50 instead. After getting married for the first and last time at 41, I was able to go back and finish my education at University of Colorado at Colorado Springs, in Business Management. I also received my license in Aesthetics so I could fulfill a lifelong dream of giving facials and educating people about skin care and how to feel and look younger. Exercise

There was one more thing I saw in life that I wanted to conquer. That was the big belly I saw that so many people had as they got older. I didn’t want that for my future and I certainly wanted to help people live longer and healthier lives. My life continued to evolve. I became more interested in wellness and began selling Juice Plus capsules, gummies, shakes and Tower Gardens. I believed I would make a lot of money and soon I lost myself in that and forgot about my health goals. I gained more weight and shot up to 157 pounds on my 4 11 frame. In 2013, I pursued my exercise goals and enrolled in National Personal Training Institute in Colorado Springs. In 2014, I took my first certification exam with National Academy of Sports Medicine and passed. We moved to Dallas and I was soon working with 24 Hour Fitness as a personal trainer.

Exercise a bad diet

I wanted more than just being a trainer so I became interested in group training and started teaching Silver Sneakers. I enrolled at Sunstone Yoga Academy and received my Yoga certification and began teaching Yoga. In September 2015, I started working 3 days a week at Cancer Rehab called Fit Steps for Life. I fell in love with helping people at a deeper level of exercise for chronic conditions. I am now enrolled at DCCCD pursuing my A.D. in Occupational Therapy. While still in the same industry of fitness since 2013, my life is more fulfilling than it has been in years. Evolving after 50 and reinventing myself has been rewarding journey. I’ve never been one to sit on the sidelines watching life go by believing personal development is only for the young. It’s also for the young at heart.

Facing Life After 50, it’s only just begun. Keep growing and you’ll never grow old.

 

10 Benefits of Using Resistance Bands During Exercise

Resistance Bands

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Whether you’re a beginner or an expert, resistance bands are for you. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge.

Resistance bands are made of strong, thin rubber with handles at the end, and come in a variety of resistances depending on your fitness level. With resistance bands, you can do just about any type of strength training exercise — chest presses, rows, shoulder presses, tricep extensions, bicep curls, and even squats — without the need for heavy weights.

If you’ve never tried resistance bands, or you’re new to them, you may be surprised at how much benefit you can get from what is essentially a reinforced rubber band, but as is often the case, the simplest tools are often the very best for your health.

10 Benefits of Adding Resistance Bands to Your Workouts

1. Incredibly Cost-Effective

Resistance bands are inexpensive and can be purchased for under $10. Even more extensive kits, which may include DVDs and other exercise equipment, can be found for under $40.

2. Adaptable for Multiple Fitness Levels

Whether you’re a beginner or an expert, resistance bands are for you. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge.

3. Used with Familiar Exercises

You can often use familiar strength training moves with resistance bands, which means you don’t need to learn a complicated new routine. For instance, resistance bands can replace the weights you use for biceps curls, or can increase the intensity of your push-ups.

4. Whole-Body Exercises

Resistance bands can be used for a comprehensive, full-body workout that challenges virtually every major muscle group in your body.

5. Save on Storage Space

Resistance bands take up virtually no space to store them, which means you can use them at home even if you have very little extra space. When your workout is done, simply stash them in a drawer until your next session.

6. Excellent for Traveling

Resistance bands are lightweight and easily portable. You can stash them in your suitcase when travelling and use them to get a good workout right in your hotel room.

7. Add Variety

Your muscles quickly adapt to movements you do often, which is why adding variety to your workouts is key for challenging your muscles. Resistance bands can be alternated with free weights and exercise machines for ongoing variety.

8. Easy to Use Alone

It’s not a good idea to lift heavy weights without an exercise buddy, but resistance bands can be safely used on your own. They’re ideal for exercising any time, at home or on the road.

9. Can Be Combined with Other Equipment

Resistance bands are so versatile that you can even use them along with weights, allowing you to get the benefits of two types of exercises at once.

10. An Effective Workout

Resistance bands are incredibly simple, but they’re also extremely effective at working your muscles. Additionally, resistance-band training can help you boost stamina, flexibility, range of motion and more.