Author Archives: Ang (@MsFitBC on Twitter)

Summer Newsletter


Summer is in full swing! Warm weather, barbecues and fun in the sun.

Just because it’s Summer, does not mean that your health should take the back-burner to Summer fun. In this issue find tips and easy recipes to stay healthy while having fun this Summer.

Ripple Bikini Model Search 2012

Musclebombshell and Ripple Swimwear team up to host 2012 Ripple Bikini Model Search. Enter for a chance to Win a Ripple Swimwear Bikini and a Feature on MuscleBombshell.com as The Ripple Swimwear 2012 Bikini Model Winner !!  “Like” Ripple Swimwear’s FB Page http://www.facebook.com/RippleSwimwear. Vote up to 10 times per day. Submit your votes … and share so others may also vote !!

 

Barbeque Rosemary Chicken

By Angelique Kronebusch

  • 3lbs chicken
  • 2 tbsp olive oil
  • 1 tsp thyme
  • 1 tsp cajun spices
  • 1/2 tsp pepper
  • 2 tbsp fresh minced rosemary

Mix all the ingredients together and coat the chicken and grill 15-20 minutes.

Rosemary Infused Cucumber Lemonade

Previously Posted on EatingWell

  • 3 large cucumbers
  • 1 tablespoon chopped fresh rosemary, plus 4 sprigs for garnish
  • 1 cup water
  • 1/2 cup lemon juice
  • 3 tablespoons agave syrup or stevia

Cut 12 thin slices of cucumber for garnish. Peel and chop the rest of the cucumber; transfer to a food processor, add rosemary and puree. Pour the puree through a fine-mesh strainer set over a medium bowl or large measuring cup. Press on the solids to extract all the juice. Add water, lemon juice and agave syrup to the cucumber juice; stir until the agave is dissolved. Divide among 4 ice-filled glasses. Garnish with cucumber slices and rosemary sprigs.

Beat Cravings with 2 Words

By Angelique Kronebusch

When the next sugar or salt craving hits, use the words “I don’t” rather than “I can’t” to beat your cravings. You may be asking “what’s the difference?” Using the words “I don’t” when it comes to food signals empowerment and determination rather than using words like “I can’t”, which can signal deprivation. Studies have shown that empowered refusal can increase feelings of control and self-awareness, especially with food. These studies have found that when it came to deciding whether to eat certain foods, saying “I don’t” was nearly three times as effective as saying “no” and about eight times more effective than saying “I can’t.”

Try it, you may surprise yourself with new found will power!

My favorite low calorie summer beverage

By Margie Mack

Sometimes on those really hot days of summer, I give myself a treat. It’s a 10 calorie beverage that quenches the thirst. The Pellegrino gives it the bubbles and the Crystal Light Pure gives it the flavor. I like using the Crystal Light Pure because it is sweetened with Truvia instead of Aspartame.

Simply mix the Crystal Light Pure with 8-12 oz of Pelligrino. Add ice and enjoy!

 

 

Featured Athlete

Susie Hall, mother, nurse, and National Figure Athlete

 

 Healthy Barbeque Tips by Nikol Klein

Often the hardest part when planning a barbeque is finding the right foods to eat that won’t ruin all of the hard work you have done in the gym and in the kitchen. Making a few key choices or substitutions can make a world of a difference come meal time.

Pasta salad or potato salad are always a presence at cookouts but they can leave you feeling heavy and bloated. Why not make a quinoa salad instead? Add grape tomatoes, cucumber, red bell pepper, feta, and some spices to complement the rest of your meal. If you absolutely cannot go without pasta salad try using gluten free pasta instead of regular or whole wheat.

Resist the temptation to make potatoes, french fries, or other heavy carbohydrate rich foods. Instead why not grill some veggies? There is way more flavor and variety in grilled veggies. You can grill zucchini, corn on the cob, asparagus, and portobello mushrooms for example.

Hot dogs and hamburgers are a staple when it comes to grilling, so why not go the extra step and find a healthier alternative, like chicken sausage with gluten free buns.

Skip calorie dense deserts and go with watermelon instead. Melon can actually help stave off hunger due to it’s high water content that creates a feeling of fullness. This also means that you will be less likely to over eat.

Find more healthy tips on Nikol’s blog

Contributions by Angelique Kronebusch, Margie Mack and Nikol Klein


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Five Ways to Incorporate Meditation into Your Work Day


Guest Post By Danielle Mika Nagel

1. Silence before email.

Morning meditations give you a chance at clarity before your mind becomes busy with the thoughts and activities of the day. If your routine wakeup involves checking your inbox in bed, swap your mobile phone for a few minutes of morning silence. Have a comfortable cushion set up in a peaceful area of your home. Make it a habit to come to this spot before you do anything. Sit tall and allow yourself to focus on your breath. Deeply inhale, then deeply exhale. When a thought enters your mind, notice it, then return to your breath. Repeat this exercise for 10 minutes.

2. Skip the coffee, take a breath break.

Finding a place in your office to sit comfortably and meditate may not be practical, so head outdoors. Instead of spending 15-20 minutes in a busy café line up, go for a short walk. Make an effort to be mindful of your surroundings. Take deep breaths and as you exhale visualize yourself letting go of any tension or stress from your day. Return to the office with more clarity and focus.

3. Set an intention.

Just as most successful meetings have a clearly defined purpose, many executives find success in meditation by setting an intention or mantra. Your intention or mantra can be drawn upon at anytime of the day when you are feeling overwhelmed or stressed. When your mind starts to feel too cluttered and your breath gets short, take a few minutes to breath and gently bring yourself back to the day’s intention. Be easy on yourself and try not to judge your meditation.

4. Slow down.

Deadlines and heavy workloads often cause us to rush through daily activities. When you’ve finished your workday, pick one activity and make a concentrated effort to do it slowly. This could mean driving home with patience and awareness. Even letting a few people in “your” lane as you turn on some relaxing music. Or maybe it’s chewing your food several times and really noticing the texture and taste as you eat dinner. Slowing things down and focusing on the present moment will de-clutter your mind and refresh your energy.

5. Move.

Whether you’re tied to your desk, stuck in traffic or caught in meetings, the average Canadian worker spends three quarters of the day sitting. The simple act of moving your body purposefully can be meditative. Go for a short run, do some simple yoga stretches or put on a song that motivates you to dance. The act of moving with intention will force you to get out of your head and into your body.

Danielle Mika Nagel is the Studio Director for the world’s first Chopra Yoga Center in Vancouver, BC. www.choprayoga.com. Danielle is certified in Primordial Sound Meditation and has more than a decade of experience teaching. Danielle travels throughout the US and Canada teaching yoga and meditation at events and teacher trainings. For more information join the conversation on twitter.com/choprayoga or     facebook/choprayogacenter.


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