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


Tone it Up!

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwjEpIm0-PfMAhWIHT4KHcVTA10QFggcMAA&url=https%3A%2F%2Fwww.youtube.com%2Fuser%2FToneItUpcom&usg=AFQjCNGKuQHxzfCbQNNMCFFO8-5cHGShNg&sig2=bNZ0EVMIOuVuIZiJeEnWzA&bvm=bv.122852650,d.cWw

https://www.toneitup.com/


Karena and Katrina are two friends that train together. They have created a business based on their YouTube videos. Women all around the country are watching their videos and seeing instant results in their health. They have fitness plans and meal plans. In addition, they have programs that you can purchase that include videos and ways to track your progress. If you are not willing to pay, you can simply visit their YouTube page and do the workout videos posted there.



Friday, May 20, 2016

VEGANISM!!!

"I started being vegan for health reasons, then it was a moral choice, and now it's just to annoy people"

Why Veganism?
 
LOVE FOR ANIMALS
LOVE FOR THE EARTH
LOVE FOR A HEALTHY LIFE

The key to being a vegan is balance in your diet!

  • Protein sources: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale
  • "Good" fat sources: oils, margarine, nuts, nut butters, seed butters, avocado, and coconut
  • For all vitamins: brightly colored fruits, vegetables, beans and nuts \

My favorites:
Oatmeal, stir-fried vegetables, cereal, toast, lentil soup, fruit smoothies, popcorn, spaghetti, guacamole, chili

Monday, May 16, 2016

Healthy Eating

"Unhealthy eating habits have contributed to the obesity epidemic in the United States: about one-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese." ~ President's Council on Fitness, Sports & Nutrition



Favorite Healthy Recipes:



  1. Grilled Portobello Mushrooms                                                                                                     Preheat the grill. Preheat the oven to 350 degrees F.
    In a small bowl, toss the garlic cloves with 2 tablespoons of the olive oil and some salt. Wrap the garlic cloves in tinfoil and place on the tray in the center of the oven. Cook until tender when pierced with the tip of a knife, 20 to 25 minutes.
    In a medium bowl, whisk together the balsamic with 3/4 cup of the olive oil and the mustard.
    In a medium bowl, toss the mushrooms in the remaining 2 tablespoons olive oil. Season with salt. Place them, stem-side up, on the hottest part of the grill. Cook for 3 to 4 minutes, you may see liquid starting to emerge from the stem area. Flip to the other side and cook for an additional 3 to 4 minutes. Transfer them to a tray and place in the center of the oven. Cook until they are tender when pierced with the tip of a knife, an additional 12 to 15 minutes. Season them lightly with salt.
    Remove the garlic from the oven. Squeeze the garlic pulp out from their skins and whisk it vigorously into the dressing. Arrange the mushrooms on a serving platter and top with the dressing. Serve immediately.
    Recipe courtesy of Alex Guarnaschelli

    Read more at: http://www.foodnetwork.com/recipes/alexandra-guarnaschelli/grilled-portobello-mushrooms-with-balsamic-recipe.html?oc=linkback
  2. Nutty Edamame Spread


             Ingredients:

             2 cups frozen shelled edamame, garlic cloves, peeled, 1/2 cup packed fresh basil leaves, 2 tablespoons pine                nuts, toasted, 2 tablespoons plain 2% reduced-fat Greek yogurt, 1/4 cup water, 2 tablespoons extra-virgin olive                  oil, 2 tablespoons fresh lemon juice, 3/4 teaspoon kosher salt, 1/2 teaspoon grated lemon rind, 1/4                                       teaspoon freshly ground black pepper

              1. Combine edamame and garlic in a small saucepan; cover with water to 2 inches above edamame. Bring to a                    boil; cook 2 minutes or until edamame is tender. Remove from heat; drain well.

               2. Combine edamame, garlic, basil, pine nuts, and yogurt in a food processor; pulse 10 times or until coarsely                       ground. Add 1/4 cup water and remaining ingredients; process until almost smooth.
      
       3. Cucumber Mint Soup
     
          Ingredients: 1 1/2 pound English cucumbers, peeled and chopped, 1 cup                    chopped mint, 1/4 cup chopped chives, 2 teaspoons chopped garlic, 1 1/4                 cup plain nonfat yogurt, 1/2 tablespoon fresh lemon juice, 1 teaspoon sea                  salt, Pinch freshly ground black pepper
           
  1. 1. In a blender container combine cucumber, mint, chives and garlic. Puree until smooth.
  2. 2. Pour cucumber mixture into a large bowl and whisk in remaining ingredients. Chill in refrigerator for 2 hours to 4 hours.



Great Resources:

choosemyplate.gov

ZUMBA

Zumba is a fitness method created from a variety of salsa and latin dance moves.




How does Zumba help the body

Zumba instructor and education specialist Kass Martin-
  • “Total body toning”
    • You use a wide variety of muscles, sometimes without even noticing, in many traditional fitness moves
    • Muscles are toned and tightened throughout the whole body
  • The want to return to another class
    • Because it is a fun and entertaining way to workout, participants actually look forward to the next class
  • Anyone can do it
    • There is a kid’s program called Zumbatomic
      • Made for kids ages 4 to 12
    • “You can start young and end old”
      • "I think the oldest student I teach is 84!" - Kass Martin
    • With minimal changes in the intensity, you can continue with Zumba if you become pregnant and you check with your doctor
    • If you have knee or back pain or arthritis, you can still partake in Zumba as long as you keep it at a lower intensity
    • Wheelchair Zumba classes
    • Diabetes- great way to lose weight and build muscle
      • As energy levels sore, blood sugar falls
  • The social aspect
    • Meet new people at the classes
  • Happiness
    • The same study in California also found that doing Zumba puts people into “an endorphin-release zone”




FITNESS FACTS
Calories burned per 1 hour
130 lb. participant
Activity
Calories Burned
Running
472
Walking
195
Jazzercise
354
Fast
Ballroom Dancing
325
Jumping Rope
472
Roller Skating
413
*ZUMBA*
*817*






https://www.healthwaysfit.com/images/default-source/infographics/zumba-benefits.jpg?sfvrsn=2

Introduction

Senior Legacy Project 2016

What's it about?


This year, in my LA 4 Honors class, we have been assigned to a final project to leave a legacy. As a senior in high school, it is time for our class as a whole to move on into the "real world" and get started with our lives. For my project, I have decided to create this blog to allow readers to educate themselves and start thinking about the importance of leading a healthy lifestyle. In my Human Anatomy class, I did a project on the positive effects of ZUMBA and this has made me more interested in the importance of exercise and healthy living.