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Wellness

Beginner’s Body Weight Workout

If you’re just getting started with exercise, this beginner friendly body weight workout routine is all you need. The exercises in this routine are easy and simple to follow and do. Learn more.

As always, consult your health professional before starting any exercise to ensure you are on the right track.

Perform all the exercises in circuit. Rest for up to 1 minute between sets. Do 10-12 reps each for a total of 3 sets. Please refer to the following link to get the proper technique to ensure you are doing each exercise correctly.

https://www.fitwirr.com/workout/plan/body-weight-exercises-level-1/

 

If your body feels fatigue during the workout, stop and take a break. There is no good in performing exercises incorrectly.

Once you are able to complete 3 sets, it’s time to move up to Bodyweight Workout Level 2.

There you have it! Your body is the only workout tool you need to get in shape.

What do you think of the workout? Did you enjoy it? Was it challenging enough for you? Leave us a comment below to let us know.

Healthy Easter Brunch Idea

Bunny Head Fresh Fruit Platter

Feeling bogged down with chocolate bunnies and candy coated eggs?  I mean, they’ve been in the stores since mid-February now.  With all of the treats and sweets, it’s nice to work some healthy alternatives into the Easter mix.  A giant bunny head fruit platter is sure to bring a few smiles to the breakfast table or party table.  No baking skills required and I’ll show you, step-by-step, how to create this fun fresh fruit display.

1 pineapple

1 pear
3 kiwi
18oz blueberries
6 oz raspberries
10 oz strawberries
The package of blueberries, raspberries and strawberries were from Costco, so they are the larger containers.  Probably $25-$30 of fruit for the 12″x15″ platter with plenty to spare in a separate bowl.
Start by selecting your fruits.  We chose strawberries, blueberries, raspberries, pineapple, kiwis, and pear.  Wash and then slice/dice the strawberries, pineapple, kiwis and pear.   Keep two larger rectangles of pear set aside to use for the bunny’s teeth.   Start by taking the pineapple pieces and cup two circles together for the bunny’s cheeks.  Then place two pear arches above the cheeks for the “whites of the eyes” (as seen below):

Place the kiwi in the shapes of bunny ears and place sliced strawberries for the “pink” inner ear:

Fill in the rest of the head with pineapple and outline the ears with more pineapple.  Place blueberries for the large eye balls.  Place a large raspberry for the nose.  Place two large pieces of pear for the teeth.  Fill in the background with remaining fruit.

The  more contrast between fruit colors, the more the bunny head will pop from the fruit platter.  String cheese seems to work the best to create the bunny’s whiskers.  You could also slice a banana lengthwise to keep it all fruit.  Keep in mind, bananas, apples and pears may start to brown if the platter is going to sit for several hours.  To help keep these fruits from browning, dip them in cold water with lemon juice or slice under water.

Kids couldn’t wait to dive into this fruit platter.

http://www.worthpinning.com/2014/04/bunny-head-fresh-fruit-platter.html?m=1

10 Health Benefits of Omega 3’s

Omega 3 fatty acids are essential for your health, helping to improve brain function, metabolism and keeping your heart healthy. Two types of Omega 3 fat sources can be identified: one from plants (alpha-linoleic acid) and one from animals (eicosapentaenoic acid and docosahexaenoic acid), the latter being the most beneficial for your health. Omega 3 fatty acids are known as polyunsaturated fats, which are extremely good for you and should be included more frequently in your diet.

However, plant based Omega 3 is also good for you and can be found in nuts, seeds and oils or oily spreads. The animal based fatty acids can be found in fish, squid and krill, which also includes fish and krill oil. Studies have highlighted the importance of getting sufficient Omega 3 fatty acids from your diet, or through supplementation as it helps to prevent multiple diseases and keeps you in a healthy condition.

 

 

 

How to include Omega 3s in your diet : The Institute of Food and Medicine has recommended that an adult female gets at least 1.1 grams of Omega 3 fatty acids per day and that an adult male gets at least 1.6 grams. Eating oily fish at least twice a week will meet this requirement, and if supplementing with Omega 3 capsules it’s important to follow the recommendations for dosage and directions.

Top 10 Health Benefits of Omega 3’s (#8 Will Surprise You)

 

 

 

Anti-Aging Power Nutrition Workshop

 

Monday, April 30th 4:00-6:00 pm

Veterans Memorial Community Center

8055 Barbara Ave. Inver Grove Heights, MN

Limited Seating: RSVP: coachconnie@lifestylehealthmentor.com

or Call directly: 320-815-3766

What are Probiotics?

Typically referred to as “good bacteria,” these microorganisms live in the large intestines and support the human immune systems and enhance health by warding off toxins and bad bacteria within the gastrointestinal tract.

Probiotics can help in increasing the beneficial intestinal flora that might have decreased due to hormonal and nutritional imbalances.

When this good bacteria drops, it can cause symptoms of Irritable Bowel Syndrome.

Probiotics are found in many natural foods, mainly dairy products, but can also be taken in supplement form.

Some of the best examples include:

  • Traditional sauerkraut
  • Korean kimchi
  • Kefir (Soy, coconut versions available)
  • Kombucha
  • Yogurt
  • Cultured buttermilk
  • Fermented cottage cheese
  • Natto (fermented soy beans)

How Can They Help This Syndrome?

In a 2015 clinical study that was published in the World Journal of Gastroenterology, probiotics were compared to a placebo in tests that measured the levels of relief from IBS symptoms.

Probiotics, especially blends that use multiple species of the microorganisms, were found to be effective in reducing abdominal discomfort over a course of 4 to 6 weeks (Didari et al., 2015).

Moreover, within a 4 week time period, probiotics also improved flatulence and bloating.

Female patients with C-IBS (constipation) saw the greatest improvement; and within 8 to 10 weeks, children with extreme gassiness saw relief from their symptoms (Didari et al., 2015).

In terms of quality of life, probiotic supplementation greatly increased levels of comfort and happiness. Though the effects took some time to develop, within 6 weeks, IBS symptoms and flair-ups were suppressed.

 

Best Probiotics for IBS | Constipation, Bloating, Diarrhea, Gas