Tuesday, May 31, 2016

My Own Journey

I have always been a very active individual, however, I have a definite sweet tooth and weakness for junk food. This year I have grown more conscious of the foods that I put into my body. In addition, I have made an effort to exercise and maintain a healthy lifestyle.

  • I no longer eat any type of meat. I substitute my meat with olives, nuts, and EGGS.
  • I workout every morning on weekends and everyday when I get home from school. rotate between cardio, core and simply just running.
  • I eat a salad a day, if not more than that. *A salad a day keeps the doctor away* :) 
  • I get at least 7 hours of sleep each night.
  • I wake up between 7-8 every day of the week to get my day started.
  • I no longer eat cereal, power bars or drinks with added sugar in them.
  • I read all ingredients and make sure that they are all natural and lack unnecessary fats or sugars
  • I no longer eat bread daily. I stay away from sandwiches and if I do eat bread, it is always whole wheat or multi grain.
  • I workout with my friends! It makes everything more fun and rewarding.
  • I find new places to walk and run (new trails)
  • I ride my bike occasionally if I am really not in the mood to do any other kind of workout
  • I stay away from most dairy products.
 Overall, I am much happier and confident. I feel great and i strongly advise everyone to find their own path in maintaining a healthy and happy life.

HEALTHY dessert ALERT



Whole Wheat Strawberry Blueberry Banana Bread



 Ingredients:
  • 2 cups (240g) whole wheat or gluten-free* flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 tbsp (14g) unsalted butter or coconut oil, melted and cooled slightly
  • 2 large egg whites, room temperature
  • 1 ½ tsp vanilla extract
  • ¾ cup (200g) mashed banana (about 2 medium)
  • ¼ cup (60g) plain nonfat Greek yogurt
  • 3 tbsp (45mL) honey
  • ¼ cup (60mL) nonfat milk
  • ½ cup (80g) diced fresh strawberries (about 4 medium-large)
  • ½ cup (70g) fresh blueberries
Instructions:
  1. Preheat the oven to 350°F, and lightly coat a 9”x5” loaf pan with nonstick cooking spray.
  2. In a small bowl, whisk together the flour, baking powder, baking soda, and salt. In a separate bowl, whisk together the butter or coconut oil, egg whites, and vanilla. Stir in the mashed banana, Greek yogurt, and honey, mixing until no large lumps of yogurt remain. Alternate between adding the flour mixture and the milk, stirring just until incorporated, beginning and ending with the flour mixture. (For best results, add the flour mixture in 3 equal parts.) Gently fold in the strawberries and blueberries.
  3. Spread the batter into the prepared pan. Bake at 350°F for 40-50 minutes, or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before transferring to a wire rack.

Workout Plan


 Monday
~25 crunches
~50 Russian twists
~45 second plank
~75 bicycles
~10 burpees

Repeat x2

Tuesday
~25 lunges (on each leg)
 *with dumbbells
~20 squats
~25 jumping squats
~jump rope for 10 minutes

Repeat x2

Wednesday
~40 mountain climbers
~25 sit up with twists
~15 push ups
~20 leg raises
~40 sit ups

Repeat x2

Thursday
~45 second plank
~40 bicycles
~25 lunges (one on each leg)
~45 squats

Repeat x3

Friday
~20 Medicine ball squats
~15 push ups
~45 Mountain climbers
~10 minutes of jump rope

Repeat x2

Friday, May 27, 2016

Senior Interviews

Why do you chose to workout everyday?

"It makes me feel more confident and awake throughout the day"
"I know that I am getting somewhere and it allows for a sense of control within my life"
"Because I don't want to become overweight or unhealthy"


What is your favorite type of workout?

"Core workouts"-- Allie and Aadarsh
"Swimming"-- Emma
"Running"-- Caroline and Sarah
"I don't like any type of workout, I just do it" --Ruchi


What do you do to make yourself happy?

Ruchi dances
Caroline plays tennis and eats
Emma eats and sleeps
Sarah eats
Aaron plays soccer
Mady swims
Claire goes outside


Thursday, May 26, 2016

Vegan and Vegetarian Quotes

What inspired your decision to be a vegetarian?
"Documentaries, research and talking to people"
How long have you been a vegetarian?
"7 months"
What do you substitute with meat mostly?
"Vegetables, beans and fruit!"
--Marisa

What inspired your decision to be a vegetarian?
"Religious reasons"
How long have you been a vegetarian?
"My whole life"
What do you substitute with meat mostly?
"Nuts and lentils"
--Sanjana


Why have you decided to become a vegetarian?
"Personal interest. I am very picky with meat and I have had some really bad incidents with meat"
How often do you eat meat now?
"Almost every day"
Is it going to be make a big impact in your life?
"Yes, especially because of the amount of meat that I am used to eating"
--Sushni

What inspired your decision to become a vegetarian?
"I like animals"
What do you substitute meat with?
"Tofu and beans"
--Emma

What inspired your decision to become a vegetarian?
"One day when I was seven years old, I had a gross piece of chicken from KFC. Then I was like, 'I'm never gonna eat meat again.'"
What do you substitute meat with?
"I eat salad every day and fruits and vegetables"
--Ruchi




Pilates

What is Pilates?

A form of exercise to improve physical strength, flexibility, posture and mental health.

BENEFITS:


  • proper breathing, spinal and pelvic alignment
  • developing a strong core and back
  • promotes flexibility
Three main aspects of Pilates that are beneficial:
Rhythm and Breathing, Control and Concentration, Balance, Relaxation and Body movement

Where can you do Pilates????
  • local health and fitness clubs
  • dance studios
  • recreation centers
  • pilates studios
  • wellness centers




Sleep!!

What are the benefits of getting the right amount of sleep each night?
THERE ARE SOOOO MANY!


  • Memory-- sleep plays an important role in developing and maintaining memory
  • Metabolism is significantly reduced during sleep
  • Restores what the body has lost while it is awake
***Researchers found that lack of sleep can lead to type 2 diabetes
***Researchers found that lack of sleep can lead to elevated blood pressure throughout the day
***Researchers found that lack of sleep can cause anxiety, depression and mental distress
***Alcohol is more prevalent against young individuals who get less sleep