Wellness is the act of taking care of one’s health by making the correct lifestyle choices, nutrition choices and exercising to better their life and decrease the chances of illness.
Toni Branner M.A.
Director of TheGoSite.com Board Of Experts, Exercise Physiologist, Professional Speaker, Wellness Consultant, Author
Director of Wellness & Prevention United States Performance Center Former Professor: UNC-Chapel Hill Department of Exercise Science and Sports Medicine... More
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Shepard's Pie consists of seasoned beef and vegetables that are topped with cheesy mashed potatoes and squash.
Meat and Vegetables
1 1/2 pounds (680 g) extra-lean ground beef
1 cup chopped yellow onions
2 teaspoons minced garlic
1 teaspoon paprika
1/2 teaspoon dried thyme
1 cup frozen peas-and-carrots blend
1 cup frozen or canned corn
2/3 cup reduced-sodium beef broth
2 tablespoons chili sauce
1 1/2 tablespoons all-purpose flour
1 tablespoon Worcestershire sauce
1/4 teaspoon each salt and freshly ground black pepper
2 pounds (908 g) Yukon Gold potatoes, peeled and cut into large chunks
2 cups (about 1/2 lb / 250 g) peeled and chopped butternut squash
1/2 cup light sour cream
1/2 cup + 2 tbsp freshly grated Parmesan cheese
1/4 teaspoon salt
Chopped fresh parsley for garnish, optional
People who eat breakfast are more likely to maintain a healthy weight and generally feel better throughout the day. Skipping breakfast can put your body into "starvation mode", causing your body to store your next meal as fat
Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor.
Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and avoid letting them move up toward your ears. Do not hyperextend your lower back. Ensure that you continue to breath normally throughout the exercise.
Hold for 5-20 seconds, rest, then repeat 3-5 more times.
Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest.
Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds.
Repeat to the right side, holding for 10-15 seconds.
Repeat at least twice to each side.
Every week seems to bring the latest health fad, the must-try diet, and the gizmo that promises to shed inches off your waistline. There's no denying that leading a healthy lifestyle is beneficial for many reasons, but it can often be hard to ensure the plan or diet you're following is one that trul
For those of you that have weak stomachs (like me that can't have lactose or gluten), this is a perfect recipe.
1 cup cornmeal
200ml rice flour
3/4 tablespoon baking powder
1/2 teaspoon salt
1/4 cup sugar
1 cup lactose-free milk
3/4 cup vegetable oil
This is a simple holiday turkey recipe.
For the Brine:
2 cups of kosher salt
2 cups of honey
2 gallons of water
10 pound turkey, fresh or thawed
2 whole carrots
2 stalks of celery
2 onions, skin on, cut in half
1 bulb of garlic, peeled
Fresh ground pepper
2 cups of red wine
2 tablespoons of cornstarch
2 tablespoons of water
Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor.
Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders should remain relaxed. Slowly lower your buttocks down to the floor, keeping your buttocks and core engaged at all times.
Repeat 8-12 times, rest, then repeat the exercise if desired.
Some of you may have heard about the scary ingredients found in common sports drinks like Gatorade already. For those of you who haven't, this blog post is for you.
Hydration during physical activity is incredibly important- we all know that. Low levels of electrolytes can cause dehydration, muscle cramps, heart irregularities, and more.
This easy to make summer salad is great to take to a patio party, or to make as a cool side dish for the family!
1 (16 ounce) package uncooked pasta (of choice)
1/2 cup sliced carrots
2 stalks celery, chopped
1/2 cup chopped green bell pepper
1/2 cup cucumber, peeled and thinly sliced
2 large tomatoes, diced
1/4 cup chopped onion
1 (16 ounce) bottle Italian-style salad dressing (or other)
1/2 cup grated Parmesan cheese
There are as many varieties of Minestrone (literally "BIG SOUP") as there are people who cook it.
My version is is created with speedy preparation in mind and avoids using pasta substituting Pearl Barley as the thickener, though wholemeal pasta can be used if you prefer. Also avoided are the use of chicken stock or stock cubes instead adding salt and lots of ground pepper directly.
You can easily add/remove vegetables and pulses as availability and taste dictate.
4 large carrots
1 large onion
2 medium leeks
4 sticks celery
2x 400g tinned tomatoes
1x 400g tinned mixed beans
120g dried pearl barley
2 teaspoons sea salt flakes (or any salt)
1 teaspoon ground white pepper
1 teaspoon ground black pepper
Any fresh vegetables you like (e.g. runner beans)
Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down.
Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times.
Repeat 3-4 times in each direction.
Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band.
Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees.
Exhale and push your foot back down until it touches the floor. Enure that you maintain good posture throughout the exercise.
Repeat 10-12 times, the switch legs.
The terms 'gluten free' and 'wheat free' are often used interchangeably, which is one of the biggest causes of confusion when you finally discover that they are not, in fact, the same thing. Both diets are on the rise as we are starting to see new sensitivities to mass-produced food arise, and it's