Exercise Spotlight:
Your Body-
strengthen your core!
Vitamin Update:
B10? PABA
10 Minute Recipe:
Salsa chicken with
broccoli
Fast Nutrition:
Get past the holiday
sugar
NEW YEAR Savings:
Free
your mind with a free Yoga Mat!
Grocery Item of the Month:
Luna Bar - LemonZest
Lunch Byte:
Olive Garden
Sugar. It's a simple
carbohydrate - the type that will raise insulin levels
(promoting fat storage) and it's possibly a precursor to
diabetes. Especially dangerous through the
holidays because of the concentrated amount of sugar in
holiday goodies, here are some treats to watch out for during
the new year:
Starbuck's
Cinnamon Spice Mocha - whip (grande)
430 calories
22 grams fat
41 grams sugar
Panera
Cinnamon Roll
590 calories
26 grams fat
28 grams sugar
Sweet Tomatoes
Wildly Blueberry Muffin
310 calories
12 grams fat
20 grams sugar
Dannon
Strawberry Frusion Drink
260 calories
3.5 grams fat
48 grams sugar
It
has become the catch-phrase of our industry, "You need
to work on your core." Yet how will working on
your core make for better performance?
By defining and strengthening your
abs and lower back, they give you a solid foundation for
better performance. They increase the ability to
control your movement allowing for more stability,
provide support for your spine, and work in harmony with
other muscles to provide a more well-rounded body.
Strong core muscles provide the
support needed to help prevent injury and exercises are now widely
used as preventative maintenance. Weak core
muscles can make you susceptible to lower back pain and
muscle injuries.
Strengthening your core
Core strengthening that will enhance your fitness:
1. Lateral Ball Roll: Keep your glutes up. Walk
10" both ways with arms outstretched and looking up at
the sky with your head resting on the ball.
2. Ball Hip Extension: Straighten back and hold
for as long as you can. Count the seconds and
try to beat your time!
3. Supermans: Lie on the floor face-down and
raise your legs and arms at the same time. Hold
for a minute and release. Repeat.
4. Crunches: Legs
straight up in the air, crunch to your feet as many
times as you can.
Finally, remember, you must reduce body fat to see your
ab muscles underneath and that is primarily done with your
nutrition.
PABA
(Vitamin B10)
Some health professionals do not consider it a
vitamin, but only a B-complex factor.
What does it do?
PABA aids healthy bacteria, the
formation of red blood cells, protects against the sun,
and returns prematurely gray hair to its natural color.
Sources of PABA:
Natural sources of PABA
include bran, kidney, liver, molasses, wheat germ, and
yogurt
RDA:
No recommended dosage but 50 mg per day is usually
used in supplementation.
Deficiency: Deficiencies
in PABA may result in constipation, depression,
headache, irritability, GI disorders, fatigue, graying
hair.
Salsa Chicken Tenders with Broccoli
This is by far the quickest and easiest meal that I
make! The chicken will be very tender (no pun
intended!)
Ingredients:
Murray's certified
humane boneless skinless chicken tenders
1 Jar of chunky salsa
Bird's Eye frozen
broccoli florets
Directions:
-
Pre-heat oven
to 350 degrees.
-
Rinse chicken
and dry, place in round casserole dish.
-
Cover with
whole jar of salsa.
-
Cover and bake
for approx. 20 minutes.
-
Stir. Add
frozen broccoli and stir again.
-
Cook until
chicken is cooked through, stirring occasionally
(approx. 1 hour).
-
Serve with a
warm whole grain dinner roll.
(click here)
