me -

everything & anything that motivates me to be healthy.... day in, day out.

Saturday, September 3, 2011

September 3, 2011


Two Ingredient Tropical Shake

This breakfast-approved, whole food, Tropical Shake has only two ingredients! Creamy and frosty, light and zesty with a thickness that can only be described as a shake. This sassy sip is your ticket to an island getaway, and all you need is two ingredients to get you there!..
The two ingredients? Pineapple and banana. These ingredients compliment each other so well. The banana is sweet and creamy with a smooth blend. While the fresh pineapple is zesty and bright with a thicker texture and body.
And one of the fruits I always find to be a bit bland when freezing is pineapple. Fresh pineapple is so juicy, bright and full of the healthy enzyme bromelain – which aides in digestion. While frozen pineapple can be a bit dry and lose that natural zippiness. So that is why I had to make my pineapple fresh for this shake!
Perfect for breakfast - this zesty sweet bite will start your day off right!
Now if you want to get all fancy on my and use say three or even four ingredients, you could toss in some coconut shreds, a splash of coconut milk or even a squeeze of fresh orange juice. But really, the fun part about this shake is how darn simple it is! Give it a try..
Two Ingredient Tropical Shake
1 part frozen banana slices (ex, 1 cup)
1 1/2 parts fresh chopped pineapple (ex, 1 1/2 cups)
To Make:
1. Freeze the banana slices ahead of time. I like to “grease” the container I am freezing them in with a slather of veggie oil just so the bananas pop out a bit easier.
2. Chop up or grab some fresh pineapple slices from the fridge. Remove all the stringy brown knots. These will wreck havoc on your tropical vacation shake.
3. Add one part banana and about one and a half parts pineapple to your blender. Note: You will need a powerful blender to pull this two ingredient shake off. Otherwise, you may need to add a tad liquid like orange juice, soy milk, coconut water or coconut milk to get the blender moving. 60 seconds and my frosty bliss was done!


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this girl is stroooooooooooongggg.



Wall Ball Shots

The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. In its entirety the wall-ball is quite simply a throw.

When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill,the benefit to mechanics and breathing technique are immense.
The drill can be made as difficult as needed by increasing the weight of the ball, moving back from the target, or raising the target.

Start and see how long you can continue hitting these milestones:
30 seconds: 12 shots
1 minute: 25 shots
1 ½ minutes: 37 shots
2 minutes: 50 shots
2 ½ minutes: 62 shots
3 minutes: 75 shots
3 ½ minutes: 87 shots
4 minutes: 100 shots
4 ½ minutes: 112 shots
5 minutes: 125 shots
5 ½ minutes: 137 shots
6 minutes: 150 shots

On failure (falling behind), rest and try again. Over time you want to get where you can do 150 shots in 6 minutes or less.

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"Let the world know you as you are, because sooner or later, if you are posing, you will forget the pose, and then where are you?"



Prevent Heart Disease in Women 
[link]
Your heart is one impressive, overachieving organ: In the minute it takes you to read these paragraphs, it will have pushed a whopping 1.5 gallons of blood through 60,000 miles of blood vessels—that's more than twice the circumference of Earth. 


Yet despite your ticker's superpowers (and the fact that it keeps you, well, alive), most women don't do enough to safeguard their heart health. 

That's right, we're talking to you. Heart disease is the number one killer of all women, says health advocate and former U.S. surgeon general Richard Carmona, M.D. 

"It can and does affect young people," he stresses. In other words, it's not just a problem for geezers. The following are simple lifestyle tweaks that can help you live a long, healthy life.




Have More Sex [!!!!!!!!]
Getting busy at least twice a week can reduce your risk for heart disease by lowering blood pressure and reducing stress, says ob-gyn Andrew Scheinfeld, M.D., a clinical instructor at New York University Langone Medical Center. You'll still be helping your heart even if you never reach the Big O; researchers suspect that just being aroused can trigger your brain to release hormones such as dehydro-epiandrosterone (DHEA), which may improve circulatory-system function and boost cardiac performance. 



Drink Wine with Dinner
Yes, you read that right. In moderation, booze can actually benefit your heart. Drinking one—we repeat, one—glass of red or white wine a day can decrease the chance of dying from heart disease by 25 percent.


Skip the Salt
Despite conflicting headlines, you should still bypass most saltshakers, says cardiologist Ashley Simmons, M.D., of the University of Kansas Hospital. Your body counteracts sodium intake by releasing extra water into the blood, leading to increased blood volume and a seriously overworked heart.



Snag Enough Sleep
Frequently missing out on Z's can take a toll on your ticker in the form of high blood pressure, and we're not just talking about older folks. Nearly 20 percent of people from 24 to 32 years old already have the problem, which has few symptoms but can eventually lead to heart failure, according to a new study in the journal Epidemiology. Aim for around seven to eight hours of sleep a night, says Barbara Phillips, M.D., a professor of sleep medicine at the University of Kentucky College of Medicine.



Get a Move on
Consider this: On a minute-by-minute basis, your heart muscle labors twice as hard as your leg muscles during a sprint. And you have to work your heart out to keep it working. The American Heart Association recommends at least 150 minutes a week of moderate exercise (think brisk walking or cycling) or 75 minutes a week of vigorous exercise (i.e., cardio that's intense enough to make carrying on a conversation difficult), plus strength training at least twice a week. But the most important aspect of exercise is making it a habit. "Time is not as important as frequency," says Scott Danberg, director of fitness at the Pritikin Longevity Center & Spa in Miami.











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