28Apr 2014

Let’s face it. We’re all busy and constantly on the go. Finding time to workout and eat healthy all within our busy schedules? It’s not an easy task. Let us help you with some suggestions for healthy, portable snacks packed with protein and nutrients that you can take on the go to keep you feeling energized, satisfied, and full throughout the day! Fuel your body with these and it will be sure to thank you.

  • Modified Ants on a Log: Celery with Almond Butter topped with Almonds. A simple twist on a childhood favorite sure to get you through a long day!
  • Pumpkin seeds: Don’t throw these out after you’re done carving your Halloween decorations! Wash, dry, and roast these for a delicious snack to take with you throughout the day
  • Edamame – you can buy these fresh and steam them or frozen and just simply defrost for a few minutes before eating! Easy on the go and packed with protein!
  • Overnight Oats: Mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts in container with a secure lid until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed
  • Almond butter and banana on rice cakes. As simple as it sounds!

• Looking for more ideas? Check back on our blog for more health and wellness tips!

28Apr 2014

Memorial Day is around the corner. Find yourself traveling for the holiday and constantly thrown off schedule and away from BodyScapes, unable to get a workout in? Not to worry. We have all the tools you need to keep you working out, even when you have to spend time away! So many simple workouts can be done using the best piece of gym equipment we all own: our own body! Try this simple workout you can do anywhere while you’re traveling this holiday!

  • The BodyScapes Burner
  • 40 jumping jacks
  • 15 second wall sit
  • 10 lunges (each leg)
  • 25 abdominal crunches
  • 10 push ups
  • 15 squats
  • 25 tricep dips on a chair or wall
  • 30 seconds of high knees running in place
  • 30 second plank
  • Repeat x2!
28Apr 2014

So many people can be mislead buy what the content food labels. When items have “0 fat” it does not make it “healthy”. This are some of the tricks companies use to convenience you that their food may help you loose weight.

Here are 5 foods that you may have thought were a healthy option but could prevent you reaching your weight loss goal.

TOP 5 Foods to remove from your diet

1) Canned Foods
2) Processed Foods
3) Pasteurized Milk
4) Fruit Juices & Sodas
5) Frozen Meals

22Jul 2014

Here are 5 helpful health and fitness tips for anyone turning 50 or in their 50′s in 2014!!

1. Sleep well – all night and every night. Being able to get a consistent nights sleep is seen as the baseline of good health and fitness at any age, but especially in midlife.

Not getting a good nights sleep puts you at greater risk for a health decline, according to a number of studies. Poor sleep also makes it harder to maintain a healthy weight and avoid Type 2 diabetes. This will put you at a higher risk of depression, having a heart attack or stroke. Making the right changes to your exercise, diet and sleep routines can help you stay healthy.


2. Get more vitamins from food. Experts have identified a set of nutrients many of us may not be getting through our meals alone. All are very important to our health: Calcium for bone mass and healthy blood pressure; magnesium for muscle mass and to regulate your heart rate and omega-3 fatty acids to maintain brain function and reduce the risk of heart disease. You can always get these vitamins from supplements but they are also in many healthy foods that you should be eating on a daily basis (spinach, kale, flax seeds, walnuts, soy beans, avocado) jus to list a few.

3. Eat right and avoid disease. As we age, our risks of heart disease, hypertension, stroke and other chronic conditions rise, but we can take actions to reduce the danger. A new diet can help.

Reducing your salt intake can help tremendously in reducing your blood pressure. If you want to be more disciplined then there is a lot more you can do. Stop drinking diet soda. This will reduce the chance of heart attack and stoke (according to a recent study). Cut back on cold cuts – they are filled with salt and other ingredients that increase your change of colorectal cancer. Avoid Cool Whip – a lot of people turn to Cool Whip as a “healthy option” for dessert. This is a mix of unhealthy hydrogenated oils, high fructose corn syrup and way to many chemicals.

4. Start moving — and don’t stop. The federal Centers for Disease Control says all adults age 18-64 need 150 minutes of moderate aerobic exercise a week, defined as “anything that makes your heart beat faster.” Keep this in mind when you are  hiking, biking, doing yard work, walking the dog. This includes all types of movement!

A lot of people do not like to run or lift weights. But there are so many more ways to stay healthy and exercise. Playing with kids or pets. Gardening or cleaning the house even dancing!
5. Boost your exercise intensity. This is no time to start taking it easy. Research says that increasing the intensity of your workouts is exactly what you need in midlife. Gaining muscle mass at an older age can help cut risk factors and help you to live a healthier longer life!


28Jul 2014

When you think of comfort food you think of the delicious pasta dishes your mom used to make when you were a kid. Or those freshly baked homemade chocolate chip cookies! The only thing about those guilty pleasures; they aren’t always the healthiest choices. Although they are tasty and we should indulge in our favorite foods, we now have some helpful healthy substitutes, so you can have your cake and eat it too!

Hopefully these 10 healthy recipe swaps will help you still make those scrum-shish dishes and not feel so guilty about enjoying them!

  1. Use Greek yogurt instead of sour cream when you’re whipping up a spinach dip or French onion dip as an appetizer. This swap will make any chip dip healthier, and plain, nonfat Greek yogurt is a much better source of protein. If you’re feeling really ambitious, swap the chips for fresh veggies too!
  2. Use olive oil instead of butter when you’re cooking anything on the stovetop, like sautéed veggies or scrambled eggs. Unlike butter, olive oil doesn’t have cholesterol. Just be sure to use extra virgin olive oil and keep it at a minimum since too much oil makes for a high-fat diet.
  3. Use a banana instead of an egg when you’re making a Sunday morning pancakes or a birthday cake. The banana will give provide sweetness and moisture, and it’s a great way to make your dish vegan-friendly. You can also use applesauce instead of a banana as another vegan-friendly replacement.
  4. Use 1 tablespoon of chia seeds and 3 tablespoons of water instead of an egg to add moisture to muffins or baked goods. Similar to using a banana or applesauce, chia seeds are a low-fat, high fiber alternative that will make your recipe vegan friendly.
  5. Use spaghetti squash instead of pasta when you’re craving carbs. Spaghetti squash is a vegetable, so one serving can provide your body potassium, vitamin A and vitamin C. Whole-wheat pasta is a great alternative as well if spaghetti squash isn’t your favorite option.
  6. Use date sugar instead of Splenda and other artificial sweeteners to make your recipes 100% more natural. Most artificial sweeteners get their sweet taste from the chemical aspartame, which has been linked to some scary side effects. On the other hand, date sugar is simply ground up dates, and it is not processed or refined. Use it the next time you go to sweeten your coffee and you will get a good dose of vitamins and minerals as well.
  7. Use almond milk or coconut mile instead of cow’s milk for your cereal, oatmeal and coffee. Almond milk is one of the most nutritious milk substitutes out there, and it’s free of saturated fats. It’s also a great vegan source of protein, and has less calories per serving than cow’s milk.
  8. Use mashed cauliflower instead of pizza crust the next time you plan on making a homemade pizza. This is a great way to still enjoy the fun in making a pizza at home but reducing the white carb intake and sticking to the healthier approach.
  9. Use 1 cup of soy milk + 2 tablespoons apple cider vinegar instead of 1 cup of buttermilk if you’re trying to make vegan versions of recipes that call for buttermilk such as pancakes and biscuits.
  10. Use avocado instead of mayonnaise for a sandwich spread. Besides the fact that avocados are a nutrient-rich food that come packed with omega-3s and good fatty acids, many people actually think they taste better than mayonnaise!

These swaps are healthier options and you may realize they actually taste better! If you know what works for your body and what feels healthiest to your body, stick to what you’re doing. But otherwise, give these ingredient swaps a try and PLEASE share any other ideas you have to swap out the unhealthy ingredients with a more natural and healthy option to make your recipe better. 

 

05Aug 2014

For the longest time we were told that static stretching was the proper way to loosen up our muscles prior to training or competition. However, we are now aware of the use of dynamic stretching and how this is now heavily advocated as a far more beneficial warm up exercise in order to maximize performance.

“The effectiveness of your warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. As such, dynamic stretching plays a major role in maximizing your performance levels and should be a key part of any warm up.”

 Key benefits of dynamic stretching:

1: Dynamic stretching: means your body is still continuously moving, even while stretching. The purpose of warming up is to prepare your muscles. You need to increase your muscles core temperature and dynamic stretching can accomplish this. If you put 5-10 minutes aside before your working out to do static stretching, this can lead to your muscles’ core temperature dropping. Although your muscles may be stretched and feel loose, they will actually be less elastic and not as powerful.

2: Dynamic stretching will prepare your muscles in a sport specific way. While static stretching warm up may loosen off the muscles, it has really has no relevance to what you are actually about to perform. Whether you are preparing for a basketball game or just going for a run. Your body needs to be prepared for the intensity of whatever workout is ahead.Warming up with dynamic stretching will prepare your body for the different types of movement that will be performed at game time.

3: Dynamic stretching gets you mentally prepared for the game ahead. A static stretching warm up is more relaxing then anything else. This can trick your body into a relaxation mode and can be a difficult transition from rest period into competitor mode.

4:  Dynamic stretching helps to improve the range of motion around your joints. This will help reduce the chances of injury. Over time this will improve your performance and maximize your movements due to the increase in flexibility of your joints.

It is clear that dynamic stretching over powers static stretching when preparing for any type of work out. This is should became a part of your workout routine.  A warm up not incorporating dynamic stretching does not fully prepare the muscles for the task ahead, and can potentially inhibit your performance.

Instructions to some dynamic stretching movements http://youtu.be/DkCZym9CT54