Many of us have adapted to the new technolgical world we live in. However, our “old ways” of living have many benefits. When was the last time you sat down and read a book? An actual old fashioned, turn-the-page, kinda book. An article written by Brad Isaac points out an extremely scary statistic; 1 in 4 adults do not read a book throughout the entire year. The entire year! He suggests reading is a great way to broaden your cultural horizons and learn about other places, people and the way different cultures survive.
According to lifedev.net, reading a book has more benefits than you think. Not only does consistant reading improve your memory it also increases your writing, vocabulary and grammar skills. Reading actually reduces stress (who doesn’t like that!) and gives most people enhanced smarts.
With technology literally taking over the world, the cost of buying an actual book these days is quite low. This is not to mention there are numerous reputable stores where you can purchase used books for a fraction of the cost. It is one of the most inexpensive forms of entertainment and perhaps one of the most important.
Have you read today?
It is so easy to ruin your healthy dinner with a gigantic calorie filled dessert. Not any more. Decide ahead of time (prior to your meal) what dessert will be and try to make a reasonable choice. Desserts are often so good, but really hide calories and unsuspecting ingredients. This is not to say that everyone shouldn’t have a treat once in while, but for the most part there is way too much dessert happening!
Try this easy and calorie friendly dessert! You can make or buy light angel food cake. Personally, I have only ever bought it. Cut up a piece into cubes and place on the bottom of a dish. Next pour fresh cut strawberries and pineapples over top. If this doesn’t seem ‘desserty’ enough for you, try just a tablespoon of non-fat whip cream to go with it.
If you want to be extra cautious about porton size, try making this dessert in individual muffin trays.
Here are two simple quick lunch ideas that are great when you want to make healthy sandwiches. The first recipe is Egg Salad taken from Get Cracking. I think this recipe is simply delicious!
- 5 hard-cooked large eggs, peeled
- 2 tsp dried chives
- 1/4 tsp onion powder
- 1/4 tsp celery salt
- 1/4 dry mustard
- pinch of paprika
- pinch of black pepper
- pinch cayenne
- 3 tbsp of light mayonnaise or salad dressing
Chop eggs in medium bowl using pastry blender or fork. Stir in the seasoning mix and mayonnaise. Stir in add-ins if desired (e.g. minched fresh herbs, finely chopped onion, celery, sun-dried tomatoes). Serve on whole wheat or whole grain bread with lettuce. This makes 1 1/2 cups.
The second recipe is Tuna Salad sandwiches. This recipe is taken from Betty Crocker.
- 2 cans of tuna (6 oz each), drained
- 1/2 cup of light mayonnaise
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 medium stalk of celery, chopped or dash or 2 tsp of celery salt
- 1 small onion chopped (1/4 cup)
- t sp lemon juice
In a medium bowl, mix all ingredients. Spread mixture onto whole wheat or whole grain bread with lettuce. Makes approximately 4 sandwiches.
Sometimes I wish I just had a few more hours in a day. Life can be busy and there are some days I feel like I have no time to squeeze in a workout. After work, the hours seem to just fly by! On a night where I have a lot to do, I try to take 10-20 minutes to get some exercise. Nights or days like this, I find yoga is the perfect fit that will allow me to get some time in to be active. Here are 4 power yoga (strength-building) poses I like to do that give me stability and also peace of mind!
1. Crescent Moon - Stand with your feet together. As you tuck your pelvis in, inhale arms overhead. Interlace your fingers, pointing the index as you begin to arch to the right. Hold for 3 breaths and then repeat on the other side. Do 5 reps. To amp it up, inhale, lengthening the spine and as you exhale, fold deeper for 3 reps of 5 breaths.
2. Plank to Upward Dog - Start in plank position, with your hands directly below your shoulders. Lower your body until it is just above the ground, with your arms bent at 90 degrees. Push your torso forward and up, curving your back as your arms straighten. Do 5 reps. To amp it up, hold upward dog for 5 breaths.
3. Downward Dog with Leg Lifts – Start on your hands and knees with knees hip-width apart and hands underneath your shoulders. Push into your palms and raise your hips. Lift your right leg, then glide forward as your bend your knee toward your chest. Do 10 reps, alternating knees. To amp it up, hold knee up for 5 seconds one each rep.
4. Warrior II to Triangle - Bend your right knee and step your left foot back. Lift arms to shoulder height. Straighten your front leg and hinge at hips, bringing right hand to shin and left hand up. Hold for 3 breaths and repeat to other side. Do 5 reps. To amp it up, place right hand outside foot.
If you want to burn more calories, get your heart rate up by doing 30-60 seconds of high-intensity cardio between poses.
Try this 10 minute power workout this week and feel the difference it can make! What are some other ways to incorporate a 10-20 minute power workout in your busy day?