on Jan 1, 2016 in Nutrition, Recipes
Easy Ricotta Pancake Serving size: 1 pancake Cook time: Approx. 5 minutes Ingredients ¼ cup part-skim ricotta cheese 1 egg 2 tbsp whole wheat flour or 2 tbsp of gluten-free flour ½ tsp baking powder In a small bowl, mix together ricotta cheese and egg. When blended, mix in flour and baking powder. Mixture should be wet, like pancake batter. Heat a medium nonstick pan on the stove (can add a light spray of canola oil). Add batter to pan and cook for 2-3 minutes on the first side or until bubbles begin to form and the edges begin to look dry. Flip the pancake and cook an additional 2 minutes, or until golden brown. Remove, put onto a plate and top with your favorite topping! TIP: You can add chia seeds, flax seeds, half of a mashed ripe banana, blueberries, lemon zest, strawberries, or even dark chocolate chips to the batter! Nutrition: Calories: 215, Fat: 10 g, Carbs: 15, Protein 15 g, Fiber: 2...
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on Dec 20, 2015 in Fitness, Weight Loss
How does walking compare to working out on an elliptical machine? You burn more calories on an elliptical machine. An average (160 lb. person) someone exercising for an hour on an elliptical machine burns 365 calories compared to 314 calories burned while walking. An elliptical machine puts far less stress on the hips and knees joints. While walking, you generate forces equal to 110% of your body weight with each step, but only 75% of body weight forces are exerted while on the elliptical machine. This slighter jarring is an advantage for people with joint injury or limitations, but less so for those who hope that exercise will improve bone health according to a study published in The British Journal of Sports Medicine. Walking is better for those with back injuries. Elliptical training places a greater strain on the lower back than walking because of how the muscles fire, a legitimate concern for people with back problems. Walking is better for balance and preventing falls. Elliptical training results in greater activation of the buttocks; however, walking provides a much better workout for hamstrings, calves, and muscles around the ankles. These muscles are especially important for balance and preventing falls as people age. So what’s right for you? Do what feels good to your joints and is enjoyable so that you can sustain your cardiovascular training for 20 minutes at least three times per...
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on Dec 15, 2015 in Fitness, General Wellness
Use it or lose it! Starting as early as our thirties our bodies can begin to lose muscle mass. By middle age we may only notice it when we struggle to maintain our weight. As we advance into our senior years and continue to lose muscle mass, we find it harder to get up out of a chair, navigate stairs, stand for long periods of time, and may struggle with over all balance. The greatest indicator of how long we will be able to live independently is how much of our muscle mass we have been able to maintain. It is our muscle that keeps us in balance and enables us to avoid falls. But that isn’t the only benefit muscle mass gives us. Research tells us that maintaining strong muscles also contributes greatly to strong bones, and can prevent diseases like certain cancers, diabetes and heart disease. The best way to get started is to work with a personal trainer or go to a muscle strengthening class. We have both at the Positive Choice Wellness Center, but there are many options available in the community as well. If you are a senior, try connecting with your local senior center, or if you are a member of AARP you can qualify for a free membership to Curves. At the Positive Choice Wellness Center we offer Muscle Toning Classes on Mondays and Wednesdays from 5:15 to 6:15 p.m. The fee for eight classes is $55. Personal training is scheduled at your convenience and the fee is $55 per session. If you just have questions to about your current routine, you can visit one of our free Nutrition/Fitness sessions and an exercise physiologist can help you. Visit our website and learn how you can connect with a health educator live over the internet in one of our virtual/nutrition/fitness forums. ...
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on Dec 9, 2015 in General Wellness, Inspiration, Wellness Blog
Have a Joyful Season!
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on Dec 8, 2015 in Nutrition, Wellness Blog
Remember growing Chia Pets? Chia seeds are not only fun to grow, they are a super healthy food to eat. Chia seeds are one of nature’s little packages bursting full of health benefits. Chia seeds provide a bounty of high quality nutrients: Healthy omega 3’s, High quality proteins, Soluble fiber, B-Vitamins, Phosphorus, Magnesium, Calcium, Antioxidants … and the list goes on. Chia seeds have powerful anti-inflammatory properties similar to super-foods like blueberries and pomegranate. Research indicates promising abilities of Chia to reduce blood pressure and change lipid profiles for the better. Chia is so simple to add into your daily routine. The seeds make a fun crunchy topping on top of yogurt, fruits, or cereal. You can add a Tablespoon in to a smoothie or sprinkle on top of baked muffins, bread, or oatmeal. You can find Chia seeds in any health food store or Trader Joe’s. Sprouted Chia is also good for you, so dig out your old Chia pet and grow some to eat and for...
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on Dec 7, 2015 in Fitness
A push-up is a full body movement that you can do anywhere and with no equipment. If you do them correctly they engage multiple muscle groups at once including your biceps, triceps, back, chest, shoulders, and abs. Where to Start: Start against the wall. Hands should be slightly wider than shoulder width and about chest height. Walk your feet away from the wall until you feel yourself holding up some of your weight on your hands. Lower your chest toward the wall, the entire body should move in a straight line, with the back straight and elbows at approximately a 45◦ angle. Engage the back muscles and push away from the wall. Developing a strong core in this position will benefit you later as you progress. Progression: Once you’re able to complete 15 in a row then it’s time to make it more challenging! Now you’re going to pick a lower surface such as a kitchen countertop or your desk. As you get stronger, pick lower and lower surfaces until you are on the...
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on Nov 29, 2015 in Nutrition, Weight Loss
Eating a handful of nuts daily is not only delicious, but is associated with a 20% less chance of suffering from heart disease. Nuts are a good source of protein, and rich in fiber, vitamins, and healthy fats. They also are loaded with phytochemicals, which are pigments that give your immune system a huge boost. The nutrients in nuts are particularly beneficial to heart health because they work together to reduce inflammation and oxidative damage. Research also indicates that people who eat a handful of nuts a day, do better with weight maintenance because the types of fats in nuts stimulate fat burning metabolism. Make nuts a part of your day and enjoy!...
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on Nov 22, 2015 in Inspiration, Nutrition
Happy Thanksgiving...
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on Nov 15, 2015 in Fitness, Inspiration, Weight Loss
Now is the time to start improving your exercise routine. Start out slowly with 5-10 minutes of activity at a time and build up to at least 30 minutes of moderately intense activity to get the most benefit. Try to build up to at least 2 1/2 hours of moderate activity a week. Being active at least three days a week is best. When you’re ready to go further, first build up the length of activity, and then the intensity. Avoid injury, wear proper shoes, dress appropriately for the weather and drink plenty of water when doing activity that makes you sweat. Make exercise and movement a regular part of your day by making it a priority. Enlist a friend to keep you going, make it fun. Join a walking/jogging training group or exercise class at your local community center or park. Vary your activities to keep it interesting and reduce risk of injury. Plan on activities you can do in different weather conditions or during the dark winter...
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on Nov 10, 2015 in Fitness, Inspiration, Nutrition, Weight Loss
You can visit on-line with one of our experts on Thursdays, 12:30 to 1:00 pm and have your fitness, nutrition, or weight loss questions answered. Using any technology that gives you access to the internet and has audio/keyboard capability you can connect live with one of our health educators. The meetings are anonymous, no one will hear or see you. Submit your questions using your key board and then listen with the rest of the group, while the educator answers your questions. Virtual Nutrition/Fitness Forums are offered on Thursdays, 12:30 to 1:00 pm. except for holidays. To participate just click the Connect Me Now link below and follow the instructions.You will only be able to connect on Thursdays from 12:30 to 1:00 pm. The link is not active at other...
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