Hello Healthy B…

Hello Healthy Bodies!

Happy Monday! This email is designed to help keep you on track and continuing down the path towards your goals. It dosent matter if you’ve been at it for a while, are just getting started, or if you are reading this and thinking its time to get back to being healthy. Where ever you are, I’ve got your back! Anything kept up over time requires effort and that includes staying healthy!

 

Lets Talk Health!

Recipe of the Week

Healthy Pad Thai

 

3 servings, about 1 1/3 cups each

Active Time: 

25 minutes

Total Time: 

45 minutes 

INGREDIENTS

  • 4 ounces dried rice noodles
  • 2 teaspoons peanut oil
  • 3 cloves garlic, minced
  • 1 large egg, lightly beaten
  • 8 ounces small shrimp, peeled and deveined
  • 2 cups mung bean sprouts
  • 1/2 cup sliced scallion greens
  • 3 tablespoons rice vinegar
  • 2 1/2 tablespoons fish sauce
  • 2 tablespoons sugar
  • 1 teaspoon chili-garlic sauce
  • 2 tablespoons chopped dry-roasted peanuts
  • PREPARATION

    1. Soak rice noodles in warm water to cover in a large bowl until they are limp and white, about 20 minutes.
    2. Heat oil over high heat in a wok until very hot. Add the garlic and stir-fry until golden, about 10 seconds. Add the egg and cook, stirring, until scrambled, about 30 seconds. Add shrimp and stir-fry until they curl and turn pink, about 2 minutes.
    3. Drain the noodles and add to the wok, tossing with tongs until they soften and curl, about 1 minute. Add bean sprouts, scallion greens, vinegar, fish sauce, sugar and chile-garlic sauce; toss until the shrimp are fully cooked and noodles are heated through, 1 to 2 minutes. Sprinkle with peanuts and serve immediately.

    NUTRITION

    Per serving: 385 calories; 9 g fat ( 2 g sat , 4 g mono ); 185 mg cholesterol; 51 g carbohydrates; 24 gprotein; 3 g fiber; 857 mg sodium; 375 mg potassium.

Move of the Week

10 simples ways to exercise at home

  1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
  2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
  3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
  4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

     

  5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

     

  6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
  7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
  8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
  9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
  10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

Getting some exercise is important, but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising!

Product of the Week
 
The Quickstart- Whether you are looking to lose weight, build muscle, or just be a healthier you the Quickstart program is an amazing way to meet 100% of your RDA, get the protein you need, and the results you want for less than $4 per day. Imagine if you skipped the coffee stad for one month and used the $$ you saved to have a healthy shake and green tea for breakfast instead?

 

Quote of the Week!

If you want to accomplish the goals of your life, you have to begin with the spirit.
Oprah Winfrey
 

 

Yours in Health,
Kristen


www.goherballife.com/.krissykrash
w
ww.ichange.com/user/krissykrash T

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