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Health and Fitness information to improve your quality of life


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Aging Gracefully

“Beautiful young people are accidents of nature, but beautiful old people are works of art.”
-Eleanor Roosevelt

In the age of botox, liposuction, and facelifts, is there such a thing as aging gracefully? In our youth oriented culture, many people look at aging as losing their looks, their health, and their value in society. Aging is inevitable; everyone gets older, but how we age is greatly influenced by lifestyle factors. The foods you eat, the daily decisions you make, how you take care of your body, can all have a huge impact on how you age. We will all get wrinkles and maybe some gray hairs. However, facelifts, liposuction, and botox will not change our age or help us find the fountain of youth. The fountain of youth is within you; you can age with beauty and grace by building a strong foundation. You have the ability to slow down the aging process with exercise, good nutrition and self care. So take charge of how you age by making better lifestyle choices today. Read my article on Expert Beacon:

What’s wrong with aging gracefully?

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GF Cinnamon Raisin Protein Bread

This has been a beautiful weekend with sunny skies and cooler temps.  I had a great 8 mile training run this morning and I’m looking forward to trying this cinnamon raisin bread.  It’s gluten free, low carb, and protein.  Oh yeah!  Here is the recipe I found on:

FitnessRX for Women

 

Gluten-Free CINNA-RAISIN PROTEIN BREAD

Ingredients:

1/2 cup of vanilla whey protein powder
1/4 cup unflavored casein powder
3/4 cup gluten-free rolled oats
1 cup egg whites
1 TB cinnamon
1/2 tsp. salt
1/2 tsp. baking powder
3 TB raisins

How to Prepare:

1. Preheat oven to 325 degrees.
2. Put all ingredients except raisins into a food processor or blender (if you don’t have either, you can put into a large bowl and use a hand mixer or whisk) and blend until completely smooth.
3. Pour batter into a small loaf tin and stir raisins into the batter.
4. Bake for approximately 40 minutes, or until the top is golden brown and a knife inserted into center of loaf comes out clean.
5. Let cool for 20 minutes and slice into 8 equal pieces. Enjoy!

NUTRITION DATA
Per slice (loaf serves 8): 110 calories, 17 grams protein, 8 grams carbohydrates, 1 gram fat

100% TASTE, 0% GUILT

 

 

Lo Carb CInnamon Raisin Bread

 

 

 


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BodyBalance- Tai Chi, Yoga, and Pilates

BodyBalance sequence

Love teaching Les Mills Body Balance classes.  They provide us with the most up to date education in the industry; as well as choreography and music.

 

 

Here is a teaser for the general class design:

Their ab tracks are amazing and one of the reasons at age 57, I keep a strong core and good abs.

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Check with your local gym and see if they offer Les Mills classes. They have something for everyone- Weight training, kickbox, cardio conditioning and more.


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Organic Dark Chocolate Protein Bites

I love making my organic dark chocolate protein bites. They are a great post workout snack!

3 scoops of organic #protein
1/2 cup organic cocoa
1 cup organic oats
1/2 cup of shredded organic coconut
1/2’cup of raw almonds-processed in blender
2 tbsp of organic coconut oil
2 tbsp of organic honey
Organic almond milk to desired consistency
#Organic Chia seeds

Mix dry ingredients in med mixing bowl. Stir in wet ingredients and form into bite size balls. Roll in shredded coconut and chia seeds

Keep in freezer20170728_135352


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I’m writing this at 4 am due to the fact that I’ve been up most of the night with a “splitting headache.”  I’ve had a headache the last day and a half that wouldn’t go away even with my occasional ibuprofen.

As a fitness professional, I hate taking medicine and use it as a last resort. I’m healthy, eat a clean diet, and get plenty of exercise.  At age 57, I take no medication and feel better than I did in my thirties.

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I developed my headache a day and a half ago and attributed it to allergies.  I was occasionally sneezing and had “teary eyes.”  However, after taking ibuprofen at bedtime and applying ice packs to my forehead, I still had no relief.  I woke up several times during the night and finally at 3:45 am decided to get up.

I have 3 fitness classes to teach this morning and it wasn’t going to be pretty; simply getting up and moving around made me feel like I  had a horrible hangover.  So how was I going to teach?  I decided I’d try to drink some water and eat something to see if that would make a difference.  I had already increased my water intake when my head started throbbing;  I know dehydration can cause headaches.  But that didn’t seem to help.  I walked downstairs to make some “bulletproof coffee” which is simply coffee with grass-fed butter and coconut oil hoping that would help.

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I have two vices coffee and peanut butter!  I mean that’s not bad….right??

 

peanutbutterspongebob

Peanut butter is a good source of protein and healthy fats. Here are some additional benefits of consumption: Health Benefits of Peanut Butter.  Be careful and buy a healthy brand though; you can find more info in my article: Are There Dangers Lurking In Your Peanut Butter?

However my number one vice, coffee contains antioxidants and caffeine to help boost physical performance and muscle recovery.

Health benefits of coffee

Therefore my two little vices can’t be that bad- right??  Unless it’s caffeine withdrawal.

I tend to get into trouble when I get off schedule and that’s what happened to bring about my misery.  I suddenly remembered as I walked into the kitchen at 4 am and  gazed at my coffee maker that I drank instant decaf coffee the morning this all started.  Which meant NO CAFFEINE FOR AN ENTIRE DAY AND A HALF!  BINGO- I had a headache that only caffeine would cure.  Sure enough after drinking my first cup I began to feel better.  This made me realize the need to cut down on my caffeine consumption.   The article –Caffeine Withdrawal Symptoms
points out:

Caffeine withdrawal is no laughing matter and can be very debilitating for those who are suddenly without caffeine.

This made me realize how truly tormenting it must be to have an addiction to something more serious such as alcohol, cigarettes, painkillers, cocaine, etc.  I mean even with my simple caffeine withdrawal headache, I was desperate to get some caffeine to see if it would make me feel better. A good but painful lesson. Now hopefully I can get more sleep and be refreshed to teach my classes. Wish me luck 🙂

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