Sunday, May 26, 2013

Healthy Memorial Day Recipe - BLT BBQ Chicken Salad



Ingredients



1/2 cup mayonnaise
3 -4 tablespoons barbecue sauce
2 tablespoons onions, finely chopped
1 tablespoon lemon juice
1/4 teaspoon pepper
1 1/2 lbs chicken, cooked, chopped or shredded
10 slices bacon, cooked & crumbled
2 hard-boiled eggs, sliced or chopped
6 -8 cups torn salad greens
2 large tomatoes, chopped

Directions

In a small bowl, mix the mayo, bbq sauce, onion, lemon juice, and pepper; cover & refrigerate until ready to serve. Place salad greens on a large serving platter, add tomatoes, chicken, bacon and eggs. Drizzle with dressing just before serving.

Wednesday, May 22, 2013

Important Stretches For Your Achilles Tendon

Toe stretch
  1. Sit in a chair and extend your affected leg so that your heel is on the floor with your foot pointing
    away from you (dorsiflexion).
  2. With your hand, reach down and pull your big toe up and back (toward your ankle and away from the floor).
  3. Hold the position for 20 seconds.
  4. Repeat 4 times per session, 5 times a day.
The next three exercises are often done in a progression. Start with the calf-plantar fascia stretch and then move on to the calf chair stretch and the stair stretch. Talk to your health professional about how long you should do each one before moving on to the next one.
Calf-plantar fascia stretch
  1. Sit with your legs extended and the knees straight.
  2. Loop an elastic band or towel around the leg to be stretched. Position the band or towel so that it goes around your foot just under the toes.
  3. Hold each end of the towel or band in each hand, with your hands positioned above your knees. A towel will give you a more effective stretch.
  4. Pull back with the towel or band so that your foot stretches toward you.
  5. Hold the position for 10 to 30 seconds.
  6. Repeat 5 times per session, 2 sessions a day.
Chair calf stretch
Talk to your health professional about how long to hold the stretch. A general recommendation is to hold the stretch 20 to 30 seconds and repeat it 3 to 5 times, 2 to 10 times a day.
  1. Stand behind a kitchen-type chair and place your hands on the back of a chair for balance.
  2. Step back with your left leg; keep the leg straight, and press your left heel into the floor with your toe turned slightly in.
  3. Lean forward, and bend your right leg slightly. Feel the stretch in your left Achilles tendon.
  4. Repeat on the other side.
Stair stretch
  1. Stand with the balls of both feet on the edge of a stair or curb (or even a medium phone book), with at least one hand holding on to something solid, such as a banister or handrail, to help you keep your balance
  2. Keeping your affected leg straight, slowly let that heel hang down off of the stair or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be maintained on the other leg.
  3. Hold this position for 20 seconds.
  4. Repeat 4 times per session, 5 times a day or whenever your Achilles tendon starts to feel tight.
This stretch can also be done with your knee slightly bent.

Thursday, May 9, 2013

A Great Ab Workout For Moms On The Go

Here are some easy Ab exercises that will help strengthen your core—the first place moms should focus their fitness efforts. When performing these ab workouts, start by taking a few breaths in each pose. As you build strength, try to increase the number of breaths you take. The whole routine should take only five to 10 minutes. You'll need: a yoga mat or towel. 


Standing Balance

Stand with your feet shoulder-width apart and take a few breaths to center yourself. Bring your left knee toward your chest, holding it with your left hand. (Place right hand on a wall for balance if necessary.) Inhale to lengthen the sides of your body from your waist to armpits, and exhale to ground right foot. Take about three to five breaths here; with each exhalation, gently draw belly and pelvic floor up and in for more stability. Switch sides and repeat. As your balance improves, try taking your hand off the wall and placing it on your waist.


Downward-Facing Dog
Come to your hands and knees on mat, then walk your knees back a few inches until they're behind hips. Inhale, tuck toes and slowly exhale, straightening legs as you bring hips toward ceiling. Keep hands firmly rooted to the mat, especially fingertips. Remain here for three full breaths, come down, and sit back on heels to rest in child's pose or on hands and knees.

Boat Pose
Sit tall on your mat, legs extended and your hands at sides. Lift your feet off mat with your knees bent and your shins parallel to floor. Keeping your abdominals engaged, lean back slightly but stay as far forward on sitting bones as possible. Reach your fingers forward, keeping hands in line with shoulders. Breathe evenly, lengthening the sides of body as you balance on sit bones.


Bicycle Crunches
Lie on your back, with your hands clasped behind head. Lift your shoulders up and bring your left knee to chest, extend right leg out, and twist right elbow to left knee. Repeat on the other side. Keep alternating until you've done 8 to 10 on each side.

Plank Pose With Moving Arm

Get on your hands and knees. Straighten your legs so you're in a plank position resting on your toes. Hold the position for 2 sets of 30 seconds each. When you can do that easily, try raising one arm at a time, keeping hips level and torso in line. Alternate raising and lowering each hand 5 to 10 times each. For a challenge, have your toddler straddle your hips.


Scissor Lifts 
Bring your legs straight up into the air so that they're at a 90-degree angle to your torso. Engage your ab muscles (especially your transverse ab muscle) and lower your right leg down so that it's just off the ground. Hold it there for a few seconds while keeping your pelvis stable, your tummy taut, and your back flat. Snap your right leg up, and repeat with your left leg. Try 10 reps on each leg.

Butterfly Abs

Lie on your back and place soles of feet together; relax knees out to the side. Place hands behind head, with elbows out. Tightening abs, lift chest and shoulders up, then release back down. Do 10 to 12 reps.






Thursday, May 2, 2013

Delicious & Healthy Cinco de Mayo Recipes

Mock-a-Mole
A simple way to cut the fat and add some fiber! Mock-a-mole is so delicious and so festive.


Ingredients:
1 avocado, peeled, pitted, and mashed
1 cup cooked green peas
1/4 cup chopped fresh tomato
2 tablespoons chopped fresh cilantro plus more for garnish
1 tablespoon chopped red onion
1 tablespoon chopped fresh parsley
2 teaspoons fresh lime juice
1 teaspoon Worcestershire sauce
1 teaspoon garlic salt
1/2 teaspoon black pepper
3/4 teaspoon Tabasco sauce

Preparation: 
Combine all of the ingredients in a large bowl and blend with an immersion blender until smooth. Garnish with cilantro. Serve with tortilla chips, whole grain crackers, and raw vegetables. Use any of these variations, or mix and match them according to your tastes 

Adventurous alternatives to spice things up:
Variation 1: Instead of tomato, try chopped pear, grape, or cherry tomatoes.
Variation 2: Instead of Worcestershire sauce, try soy sauce (including tamari or shoyu). 
Variation 3: Instead of Tabasco sauce, try a dash cayenne pepper or a pinch of red pepper 
Variation 4: Instead of fresh lime juice, try other citrus juice.
Variation 5: Instead of red onion, try scallions or chives.


Spicy Black Bean and Avocado Hummus
A spicy black bean and avocado dip with fresh jalapenos and lime. Perfect for scooping up with pita or tortilla chips and fresh vegetables.


Ingredients
1-15 oz can black beans, drained and rinsed
1 medium avocado, pitted and peeled
1 jalapeno, stem and seeds removed
1 clove garlic
2 tbs freshly squeezed lime juice
2 tbs water
2 tbs tahini
1 tsp cumin
½ tsp salt
¼ tsp freshly ground black pepper

Preparation:
Combine the ingredients in the bowl of a food processor. Process until smooth and creamy. Serve with chips or fresh vegetables. Can be stored, refrigerated in an airtight container for up to 3 days.