Cooking naturally may sound so simple but are you cooking this way? Or do you rely on pre-packaged and frozen dinners too much? If you are guilty of the latter, you are not alone. So many people today feel rushed and pressured and turn to convenience foods instead. No wonder the rate of cancer and other diseases are on the increase.
Cooking naturally is really easy and doesn?t have to be complicated or expensive. The best way to start is by planning to cook one meal each day that contains lots of fresh ingredients. To keep the cost down only buy fresh ingredients which are in season locally. They are cheaper and fresher and it just makes plain sense to do so.
For instance in the fall use apples, squash and pumpkin to make all kinds of great recipes. You should try grilling butternut squash on the BBQ it is easy to scoop out afterwards and doesn?t require the addition of butter. Spaghetti squash is a great alternative to noodles and even your kids will be happy to try them.
During the summer fresh berries are cheap and plentiful so use them to make healthy desserts and breakfast shakes. Try mixing a handful of strawberries along with plain yogurt and cottage cheese and then blend them up into a tasty treat.
Even if you feel rushed for time you can still cook naturally. Add a side salad to your dinner and grill or bake some chicken or fish. There are lots of meals that can be cooked in thirty minutes or less and be totally healthy.
On the weekends when you have a little more time you can make up a pot of chicken or vegetable soup. The next time you roast a turkey or chicken use the leftovers and make a healthy soup, it is delicious and low in fat.
Instead of ordering Pizza make your own by using English muffins or pitas for the base. Then add a selection of toppings or let each person build their own personal pizza. These pizzas only take minutes to bake and will be ready in the same time it would take to order in a pizza, except you are saving money and improving your diet.
It really doesn?t take that much effort to start cooking more with natural ingredients. Next time you are out shopping pick up a couple of fruits and veggies and incorporate them into your meal plan.
When it comes to working out most people envision gyms and having to use all types of exercise equipment. This is absolutely not true! It is possible to get a great workout in just by performing some simple but effective moves. All of which require nothing more than the use of an exercise mat.
Circuit training is very popular and is the perfect way to get a full body workout in over a short time period. Doing quick sets of different movements allows you to exercise all your different muscles groups.
When starting any exercise you want to spend the first five minutes warming up. This can be done by doing some arm circles, some jumping jacks and a few knee bends. Once you have this completed you can start on your circuit training routine.
The ideal circuit training routine will focus on one exercise for the abdominal area, one for the lower body, one upper body movement that pushes and one for the upper body that requires you to pull. Each set of movements should ideally be repeated ten times in each circuit. The number of circuits that you complete will depend upon your physical condition. At first you may only be able to perform one circuit. That’s fine just work up to adding in another one when you can.
Sample Routine
First 5 or 10 minutes spent walking, doing arm circles and jumping jacks
Push Ups or Chair Dips x 10
Squats, Lunges or Walking x 10
Sit Ups or Leg Raises x 10
Inverted Rows or Pull Ups x 10
If you require a break in between circuits you can continue walking in place until you catch your breath and then start another circuit.
Perform a cool down that includes walking to allow your heart rate to come back to normal. Then perform some leg and arm stretches along with deep breathing exercises.
During your circuit training routine take the time to sip on water to prevent your body from becoming dehydrated. If you feel shaky afterwards this is a sign that your body requires some food so snack on something like a banana or other piece of fruit.
To make your routine fun you can aim to start at 10 reps of each exercise per circuit then on the next circuit decrease the number to 8, the next to 6 and so on until you reach 0. Doing this really makes the time go faster and allows you to perform more reps than you thought possible.
Posted in Video on May 17, 2012
Video: A trainer shows how to do a bridge plank on elbows, an exercise that is very good for the core
Posted in Video on May 16, 2012
Video: This exercise works your chest, shoulders, triceps and core.
Posted in Video on May 15, 2012
Video: Regular crunches will help to tone your abs, but machine crunches will really get your abs chiseled.
This exercise is once again aimed at the shoulders, but it also uses your tricep muscles.
This is classed by many as one of more difficult techniques to learn. It is also, however, one of the most effective for feeling ?the burn?.
This is an ideal exercise to do at the end of your workout session as a finisher. It is suitable for both men and women to do and is a great middle deltoid exercise.
For this exercise you will need a bench with a back support and two dumbbells of an appropriate weight for your level of expertise, fitness and strength.
Position yourself on the bench and hold a dumbbell in each hand at chest height. Make sure that your palms are facing your body and your elbows are bent. Your arms should be in close to your torso.
This will now become your starting position.
Making sure you are inhaling, raise the dumbbells while at the same time turning your hands so that the palms now face outwards.
Exhale slowly while continuing to raise the dumbbells until your arms are stretched above you and your elbows are locked.
Pause for a count of two at the top of the movement, and then start to lower the dumbbells while inhaling.
Continue to lower the dumbbells and rotate the palms of your hands back towards you. The right hand will rotate clockwise, and the left hand will rotate counter clockwise.
Do the required number of repetitions of the same movement.
Tip: Ensure that you work slowly, and get a full 180 degree rotation going through both hands and arms.
Another variation of the same exercise is as follows:
Position yourself on the bench and hold a dumbbell in each hand at chest height. Make sure that your palms are facing your body and your elbows are bent. Your arms should be in close to your torso.
This, as before, has now become your starting position.
Start by bringing your elbows out to your sides with your palms facing inwards towards you.
Continue to move your elbows outwards, while at the same time raising your arms. Turn your hands so that the palms are now facing outwards away from you.
While inhaling continue to slowly raise the dumbbells until your arms are straight above your head until your arms are straight and your elbows are locked.
Exhale, and slowly lower the dumbbells back to the starting position, once again rotating your arms so that your palms are again facing inwards towards you.
Do the required number of repetitions of the same movement.
Yet another variation can be carried out as stated above, but this time, instead of having straight arms and locked elbows, ensure that the dumbbells are overhead, but not touching each other. Also make sure that your elbows remain slightly bent and are not locked.
This exercise can also be performed while sitting on an exercise ball, although it would be recommended that extra care be taken.
Posted in Video on May 12, 2012
Video: A light weight can really increase the intensity of this exercise.
Posted in Recipe on May 11, 2012
Ingredients
1 cup fresh cranberries, chopped
1/2 cup powdered sugar
2 cups reduced fat baking mix (like Bisquick)
1 cup skim milk
2 tablespoons granulated sugar
1 egg
Directions
Combine cranberries with the powdered sugar. Let stand for 5-6 minutes. Combine Bisquick and remaining ingredients. Stir until moistened (will be lumpy). Stir in sugared cranberries. Pour into cooking oil sprayed muffin pans. Bake at 400 degrees F. for 20 minutes or until a toothpick comes out clean.
Posted in Recipe on May 10, 2012
Ingredients
3 cups watermelon chunks
1 small banana, chopped
1 cup ice
1 1/2 cups 0fat vanilla yogurt
Directions
Put watermelon chunks, chopped banana, ice and yogurt in a blender. Blend until desired smoothness.
(Serving Size 12 oz)
Posted in Recipe on May 9, 2012
1 – 8 ounce package fat-free cream cheese (softened)
Juice of 1 fresh lemon
10 minced green onions
2 pounds Boiled Shrimp, peeled, deveined and coursely ground
1 cup low-fat mayonnaise
Worcestershire sauce to taste
Tabasco sauce to taste
Salt and pepper to taste
Directions
Blend softened cream cheese and the lemon juice. Stir in green onion, ground shrimp and mayonnaise. Season to taste with Worcestershire, Tabasco, salt and pepper. Chill for several hours to blend flavors. Serve with low-fat crackers.
