Ready for Spring Break?

Ready for Spring Break?!

Even though the weather outside is frightful, Spring break is right around the corner! Now is the perfect time to start getting ready and make sure you are on track with your health and fitness goals!

1. Try on your swimsuit and/or shorts now. They are great motivation to get to where you want to be! And if you like what you see, keep doing what you’re doing! 

2. Switch up your workouts! Incorporate interval training to get faster results. 

3. Stay active while on vacation! It’s tempting to sit by the pool and just sip cocktails. Take a beach run/walk, try out one of the resorts fitness classes (many now offer Zumba, plus much more), rent a bicycle, sight see by walking or take a guided hike. 

4. DO take time to relax. Forget about all your stresses back at home. Refresh yourself and take a break from social media. Believe me, no one stuck here in the frozen tundra wants to see your photos of palm trees and crystal clear water anyway.  

5. Limit your alcohol to stay healthy and stay safe. 

6. Hydrate even before taking your trip. Prepare for long days in the sun and warm weather by prepping your body. And be sure to drink plenty of water while vacationing too. 

7. Even if you have been already, fill up on fresh fruits and veggies, you will be less tempted to go for the salty processed snacks and foods while travelling and at your destination. Take advantage of local, fresh and healthy cuisine. Perhaps try some new foods you have never tried before.

8. Last, sunscreen, sunscreen, sunscreen! Eat lobster, don’t be one. Invest in a fashionable hat, too, that you can where while out and about or at the beach. It only takes a few short minutes to burn. Protect your skin now and prevent premature aging in the skin or even worse, dangerous skin cancer.

Be safe and have fun! Enjoy your time away, but don’t neglect your fitness and health. You’ll feel so good when you return home, that you will be even more motivated to keep going!

Melissa Sanchez - OSR Fitness Intern

Med Ball Clean

Looking for something new in your workout? Try this total body exercise!

Salmon and arugula salad with walnuts

Looking for a new healthy recipe?  Give this a try......

2 salmon fillets, grilled or baked

4 cups fresh baby arugula

½ cup of toasted walnuts, broken up

1 Grapefruit, peeled and sectioned

1 avocado, cut into ½ inch pieces

For the dressing:

2 Tablespoons Extra Virgin Olive Oil

2 Tablespoons of fresh squeezed lemon juice

Pinch of black pepper

Toss the arugula with the salad dressing, divide salad mix onto 2 plates.

Place half of the grapefruit, avocado and walnuts on each salad.

Top each salad with a whole salad fillet. Voila!

Enjoy this heart healthy, fresh and satisfying salad for dinner!

Health benefits:

Arugula is one of the best vegetable sources for vitamin K.  It is loaded with the minerals iron and copper and the vitamins A and C, as well as folic acid. It has tons of flavor and very few calories. Arugula is also a rich source of phytochemicals which have shown to combat cancer-causing elements. This dark leafy green boosts bone and brain health!

Salmon- this fatty fish is loaded with protein and omega-3’s. We need omega-3’s for our body to function properly. They can help lower triglycerides and blood pressure, as well as decreasing inflammation in the blood vessels and joints. Studies show that they can even help with depression.

Walnuts- These nuts are another rich source of omega-3 fatty acids. They are packed with antioxidants and are an excellent source of vitamin E and B-complex vitamins. They add a great crunch to salads, as opposed to croutons.

Pink Grapefruit- this fruit is a powerhouse for Vitamin C and antioxidants. This juicy fruit also protects against colon cancer, helps to lower cholesterol and protects against prostate cancer in men.

Avocado- this green, heart healthy little fruit, yes fruit, is low in cholesterol and sodium. It is a good source of fiber, vitamin C, vitamin K and folate. It is also another great source of Omega-3 fatty acids. One cup of this nutrient-dense food has 4.6 grams of protein.

I made this for dinner tonight. It is a great meal to kick the winter blues and boost energy! My husband, who has a huge appetite, loves the fresh flavors in this salad and it fills him up. The kids got a similar dish, only everything was separated and for them I made some roasted potatoes. They gobbled it up!

-Melissa Sanchez, OSR Fitness intern

Stress and your health

Stress and Your Health

Stress affects all of us in one way or another. The factors are endless…it could be the loss of a job, finances or even running late for an appointment. We can’t eliminate stress completely, but we can manage it and even prevent some of it. 

Stress affects the body in many different ways. It can cause weight gain, headaches, insomnia, chronic pain and premature aging just to name a few. Luckily exercise is one of the best ways to combat stress and the affects it has on the body. Research has proven that exercise in any amount lowers anxiety and depression. So your workout is not just for your body, it’s for your brain too!

Here are some tips to boost your mood and eliminate some stress in your life:

• Take a walk, even if it is only 10 minutes. Get some fresh air, enjoy the sounds of nature and boost your energy and mood!
• Prepare for tomorrow! Eliminate the morning mad dash to get out of the house. Take a few minutes the night before to set out clothes to wear, make lunches, even set up for breakfast.
• Get up 15 minutes early. Combined with the previous tip, you will be able to breath and not worry about little morning mishaps that may occur.
• Make a list of things you may need from the store. Trying to remember everything and then forgetting something is stressful!
• Got 30 minutes but not time to go to the gym? Workout at home. Trainers can give you many exercises to do at home. You will feel better and still get in a workout without leaving the comfort of your own home.
• Get a workout buddy! You will look forward to the social time and be more likely to stick with it, if you have someone to exercise with.
• Meal prep! Devote a few hours on the weekend to make a grocery list, shop, prep food and make a few dishes. You will make healthier choices and not be stressed throughout the week with coming up with dinner each night. Grill chicken and slice for a quick addition to salads, chop fruits and veggies, make meals to freeze and reheat later in the week. It makes a world of difference to have everything ready to go.
• Last, find things that make you happy, and do them! In this busy world, taking time to do things that you love to do will make everything else a little easier, because you will be happy and fulfilled.

-Melissa Sanchez

Fitness intern at OSR Eden Prairie 

Healthy Snacks, Meals and Treats for the big game this weekend!

With the Super Bowl approaching this weekend we wanted to share some healthy snacks, meals and treats for the big game.

This will give you time to grocery shop, prep and enjoy the game!

Meals:

• Chili Bar - make a large crock pot of chili and then have toppings to add to the Chili.  Some great toppings include: plain greek yogurt, lettuce, tomatoes, onions and rice
• Taco Bar - This is so simple, just brown some ground beef or ground turkey in some seasonings and add some fixings!  Great toppings include: Corn tortilla, rice, lettuce, tomatoes, onions, hot sauce, plain greek yogurt, avocado, lime, pico, peppers, jalapeños and corn
• Chicken Wings - Just bake or Grill some un-breaded chicken wings and drumies.  You can then make a great ranch dip by adding ranch seasoning to plain greek yogurt.
• Cauliflower crust pizza - (blend cauliflower, butter and cheese if you want to create the crust), bake the crust and then add toppings, like bbq sauce, chicken, pizza sauce and a little cheese, we then put it back into the oven to heat up!

Snacks:

• Homemade kale chips - they are so easy, just put some kale on a baking sheet, add coconut oil and sea salt, bake until crispy and enjoy
• Homemade sweet potato fries - similar to the kale chips, just cut up to your liking and add seasonings, coconut oil and sea salt.  Cook until crispy and enjoy
• Homemade buffalo chips - Cut either regular or sweet potatoes, season and cook.  Then make a dip of greek yogurt and seasoning salt to dip them in.
• Potato skins - cut either regular or sweet potatoes in half, bake them with bacon and add chives
• Broccoli Salad - the dressing is vinegar, truvia, and olive oil mayo.  Then mix the dressing up and pour over broccoli, bacon and sunflower seeds.
• Potato salad - cut and boil potatoes, after they cool mix with plain greek yogurt, onions, celery, dill, mustard and sea salt

Treats:

• Black Bean Brownies - make the brownies like normal but instead of the oil and eggs use pureed black beans, you can also season with cinnamon
• Banana Ice Cream - mush up frozen bananas and peanut butter, you can even add a couple of chocolate chips for taste
• Baked Pears - cut pairs in half and bake with cinnamon

Looking to lead a healthier lifestyle?

It seems like there is a new fad diet out every month for people to try, but the reality is losing weight, maintaining weight and eating better to be healthier is about our lifestyle and the choices we make. 

This gives some great tips on simple ways to eat healthy. It talks about making small changes that lead to eating a healthy diet. It is best to eat real food and not to rely on supplements and pills to get the vital nutrients our bodies require. 

There are 9 tips that are attainable for everyone, because they are simple, accessible and when you do these you actually will feel so good! 

The tips are set yourself up for success, moderation is key, it’s not just what you eat it’s how you eat, fill up on colorful fruits and vegetables, eat more healthy carbs and whole grains, enjoy healthy fats and avoid unhealthy fats, put protein in perspective, add calcium for strong bones and limit sugar and salt. 

The article goes into more detail with each tip and it’s worth the read. I really thought it was great to explain that every positive change counts and that you do not have eliminate foods you enjoy eating. Along with regular exercise and plenty of sleep, eating well will round out a healthy lifestyle that benefits us in countless ways!

Here is the link:

http://www.helpguide.org/life/healthy_eating_diet.htm

This review was completed by OSR Fitness intern Melissa Sanchez