Find diet-friendly munchies

While there are lots of good-for-you and your family foods out there, some key ingredients make it a lot easier to keep your weight or meet your weight-loss goals.

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Next grocery store run,

be sure to load these 3 diet-friendly items in your cart:

1 - balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads)

2 - in-shell nuts (their protein and fiber keep you satiated)

3 - fat-free plain yogurt (a creamy, comforting source of protein)

It’s Simpler Than You Think

Caring for the planet is one of those things that can seem out of our reach.

James K. Williamson’s article,Things You Can Do to Care for the Planet, NYT  Feb. 24, 2019, offers several ideas that we can do in our everyday lives to take part in caring for our community, country and planet.

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Hang on to your smartphone

The little computer you carry with you requires a lot of energy to assemble. The production of an iPhone 6, for example, released the equivalent of 178 pounds of carbon dioxide, or about as much as burning nine gallons of gas, according to a 2015 study. Instead of buying a new phone, try to keep yours in working condition for as long as possible (here’s some advice on how to extend its life). But if you must get rid of yours, recycle it or consider buying a used one.

Leave leaves

Leaves provide shelter for worms, moths and some butterflies, which then become prey for neighborhood birds. They also help nourish and fertilize soil, and you won’t burn fossil fuels by using a lawn mower or leaf blower.

Use a dishwasher, not the sink

Dishwashers have improved over the years: Average models certified by the government’s Energy Star program use 3.5 gallons or less per cycle. Compare that with an efficient kitchen faucet, which pours 1.5 gallons of water per minute, meaning that handwashing for four minutes nearly doubles the water use of a dishwasher. If you don’t have the luxury of owning a dishwasher, try to do the two-bucket method: “When washing dishes by hand, don’t let the water run. Fill one basin with wash water and the other with rinse water.”

Buy fewer clothes

Manufacturers use water and chemicals to dye and finish cotton clothes. Polyesters and nylons aren’t biodegradable. In this age of fast fashion, it’s best to wear your clothes for a long, long time. (Buying secondhand helps, too.)

Consider your online order, from click to carrier

When you’re shopping online, try to buy in bulk to reduce multiple deliveries, which can help cut carbon emissions from delivery trucks. Research your items to avoid having to return them, and always recycle the boxes.

Be mindful of your food waste

A massive amount of energy goes into producing the food we eat, especially meat and dairy and about 40 percent of food in the United States is thrown away. To limit food waste when you’re hosting a get-together, use this “Guest-imator” to calculate the amount of groceries you’ll need. Also check out the “Waste-Free Kitchen Handbook” for more help on reducing food waste.

Eat Berries for Breakfast

Berries are an incredible food, rich in nutrients for our brain, our digestion, and they’re disease-preventative.

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Photo by_ alex-block-597468-unsplash.jpg

They’re also a fresh source of produce and keep us fuller than processed cereals with dried fruits. Add 1/2 cup of your choice frozen or fresh berries to either a smoothie, oatmeal, or just have some with some unsweetened coconut yogurt and a little chia or flax seeds.

Berries are also a great source of vitamin C to kickstart your immune system.

Find a Workout Buddy

A fitness friend is hugely helpful for keeping motivated,

but

it's important to find someone who will inspire - not discourage.

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Make a list

of all your exercise-loving friends and then see who fits this criteria such as; Can your pal meet to exercise on a regular basis? Is he/she supportive (not disparaging) of your goals?

And last, will your bud be able to keep up with you or even push your limits in key workouts? Now that’s a buddy!

If you've got someone that fits all three, make that phone call and we will see you both at your next Pilates workout.

Men Do Pilates

Fitness experts now believe that if there is one form of exercise that men of all ages should be doing, it’s this one!

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Fun Fact:

Pilates was created by a man -- for men. Creator, Joseph Pilates, had a list of occupations -- diver, wrestler, body builder, self-defense teacher and professional boxer -- that's pretty much the stereotypical definition of manliness. The truth is, Pilates offers a great workout, regardless of your gender.

With its benefits of increased core strength, improved posture and better balance and flexibility, it should come as no surprise to learn that the number of male participants in Pilates classes is rising.

 Pilates includes balance and standing work, it is a total body workout. Let’s face it, there’s not much point in having great abs if they only work when you’re lying down!

 Your core isn’t just your abs — it’s your entire body from your diaphragm all the way to your pelvic floor. Although the focus of a Pilates class is primarily on your core, your inner unit, the class will also work your back, chest, arms, legs, neck, feet… the works! Other benefits are flexibility and coordination will improve with practice.

 That’s not to say that Pilates ever gets easy. Pilates is multi-layered, which is what keeps it interesting for people, even after years of practice.  

At P/op you’ll learn the basics of each movement first, breaking them down as much as needed, then adding things in to deepen the experience or simply add more challenge.

Book a session with a P/op instructor today, you’ll be glad you did!

Sign up Now! Yamuna Body Rolling Classes

New Yamuna Body Rolling

Find lightness and length in your body with Abby Hanson & Yamuna Body Rolling by scheduling your class today.

Find lightness and length in your body with Abby Hanson & Yamuna Body Rolling by scheduling your class today.

Yamuna Body Rolling (YBR) is a simple and effective method to release and elongate muscles, joints and tendons that have been compromised by years of overuse.

YBR is a ball rolling therapy that combines the release of massage with the strengthening and toning of exercise, providing an effortless workout and a deep stretch. The balls apply traction that frees up connective tissue, reeducates muscles, stimulates bones, and leads to fully releasing negative holding patterns in the body.

Next Class dates: February 10, and February 24.

Sign up now! Class size is limited to 6 attendees.

To book class appointments go to http://www.pilatesofpasadena.com/book-classes/

or Contact Abby Hanson today to schedule your appointment: 608-280-1888 abbyshotwell@gmail.com

Say Hello to H2O

When you're heading off to pilates, yoga, or any other exercise class, it's always important to hydrate so you can stay energized and have your best workout.

Photo by  rawpixel  on  Unsplash

Photo by rawpixel on Unsplash

Electrolyte-loaded athletic drinks can be a source of unnecessary calories, so drinking water is usually best until you're exercising for more than one hour.

At that point, feel free to go for regular Gatorade-type drinks which can give you a beneficial replenishment boost.

Do you have a favorite athletic drink..share with us in our comment section below.

Too much Holiday Sweets

Feeling guilty about the sweets or food you enjoyed at your Holiday celebrations?

Most people decide to cut back on eating to trim back down.

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Don't beat yourself up! It takes a lot of calories—3,500—to gain a pound of body fat. So really, that holiday eating doesn't usually result in any significant weight gain.

It's about what you do the next day and the day after that's really important —so get back and stay on-track with your workouts. So be sure to whittle away at those extra calories over the next day or two, preferably by boosting exercise rather than eating too little. Starvation is not the healthy answer!

Photo by Brooke Lark on Unsplash