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Alternatives to Spinach?
If you are looking for some dark green leafy vegetable to take the place of your beloved spinach this would be a good time to try Kale. I have a wonderful recipe for a Kale-Avocado salad on my here. Collard greens are totally delicious. For a long time people thought that collard greens were tough and couldn't be eaten unless they were boiled... well, I've found that using them is a steam-fry is wonderful! Don't be afraid to experiment. Swiss Chard is another great leafy vegetable that will give you all sorts of vitamins and minerals. Make sure you steam fry your greens and then add your Olive oil to them after they are cooked... that way the Olive oil doesn't lose it's beneficial qualities. Don't be afraid to use Sea Salt to bring out their natural flavors.I am sure that you've used other greens. I know lots of people that use turnip greens? How about beet greens? Now is the time to pick up some of those exotic greens that you've been meaning to try. Let me hear from you if you come up with some wildly delicious green concoction. I'll print the recipe in my next newsletter. Remember: there is no bad combination of vegetables!!
In Health,
Bonnnie
Dynamic Duos - Foods That Work Better Together
Exercise While You Work
If you spend hours each day sitting at a desk or driving in a car, try these four multi-tasking techniques to squeeze in a little exercise. (In a car, your number one priority is driving safely - save exercises for stop lights and stand-still traffic.)
Bonnie
- Isometric abdominals - do you ever notice your abdominal muscles when you are sitting down? In a hunched over position your stomach muscles are generally slack, which can put undue pressure on your back. In your car or at your desk, sit up straight, contracting your abdominal muscles. For a little extra tummy burn, sit forward in your seat and lean back a couple of inches without touching the back of the chair or seat. Hold the contraction for five to ten seconds (always remember to breathe). Release and repeat four times.
- Shoulder depression - one effect of working at a desk all day is tense shoulders that often round forward and hunch up toward your ears. Do the following exercise throughout your work day (put a note on your computer as a reminder):
Sit up straight in your chair and sit forward to keep your back from touching the back of your chair. Lift your shoulders up, slowly roll them back and press them down, maintaining that position for five seconds. Release and repeat four times. My clients find this little exercise reduces their shoulder tension and makes them more aware of maintaining good posture. - Toe taps - this exercise works an often forgotten muscle, the tibialis anterior (a.k.a., shin). My clients use this exercise to combat and prevent shin splints (which can occur when there is an imbalance between calf and shin strength). Sitting at your desk (or in traffic), keep your heel on the floor and tap your toes. Do this slowly for ten repetitions and then switch feet.
- Squeeze it - the traditional stress ball (tennis ball-sized squeeze ball) provides exercise for your fingers and forearms muscles (this serves as great conditioning for sports such as tennis) while working out your stress. You can also purchase specialized grips that serve the same purpose. Make sure to alternate sides to keep your muscles balanced between right and left hands/forearms.
Bonnie
Know Your Numbers
While some people dislike dealing with numbers (say balancing their checkbook), I like them. Not from a bean-counter's perspective, but they provide important health measurements. Here are a few numbers you will find useful to know:
Another set of numbers is also useful:
In Health,
Bonnie
- Total cholesterol and its components (such as HDL, LDL, and triglycerides)
- Blood pressure
- Blood glucose (a measurement that can indicate possible insulin resistance)
- Body mass index
Another set of numbers is also useful:
- Body fat percentage
- Resting heart rate (first thing in the morning)
- Ambient heart rate (while sitting around)
- Exercise heart rate
- Weekly exercise/activity calorie burn
In Health,
Bonnie
