Thursday, March 21, 2013

Healthy grocery shopping list








Healthy eating doesn't start in your kitchen. It begins when you wheel your cart down the aisles of your local supermarket.  My go to supermarket is Whole Foods, but if you can't get to one, any grocery store will do just select your items carefully.

Having these healthy foods on hand will give you enough meal and snack options, for home and work. 

For Your Pantry 
Cereal (without cartoons on the box;P try for at least 4 grams of fiber per serving) 
Wheat crackers 
Brown rice 
Whole wheat pasta
Tomato sauce (check the ingredients - you want a sauce made with only tomatoes, olive oil, and spices - no corn syrup or sugar added) 
Canned diced or whole peeled tomatoes 
Canned tuna and/or salmon packed in water 
Low-sodium canned soups (such as Campbell’s Healthy Request ) 
Basic seasonings: salt, pepper, brown sugar, taco seasoning, hot sauce like Tabasco or my favourite Sriracha , low-sodium soy sauce 

Healthy oils like extra virgin olive oil, canola oil, and nonfat cooking spray (keep oils out of the sun, in a cupboard, so they do not get rancid) 
Low-calorie hot chocolate packets 
An assortment of teas - I am hooked on David's Tea lots to choose from, but on the pricey side 
Granola bars
Bananas  
Avocados (when available) 


Your Refrigerator 
Fruits and veggies galore (apples, oranges, lemons, lettuces, tomato, cucumber) 
Nonfat/low-fat milk 
Nonfat/low-fat yogurt 
Calcium-enriched orange juice 
Eggs 
Natural nut butters - almond or peanut 
Low-fat cheese: reduced-fat cheddar, part-skim mozzarella
Butter - I like Spreadables Light
Mustard 
Salsa (try to buy fresh salsa whenever possible) 
Dark chocolate 


Your Freezer 
Frozen veggies (broccoli, spinach, peas) 
Frozen fruit (raspberries, strawberries, blueberries) 
Skinless chicken breasts 
Frozen cooked shrimp 
Low-calorie ice cream treats 


*If you must have a cheat meal make it once a week & it should be a REASONABLE portion of whatever you want. But like I said, keep it reasonable! Also, try to make it on a day where you are very active if possible.



Tuesday, March 19, 2013

Serena Williams "Serves" Her New Nike Training Club Workout

If you want to build a strong body, you have to build a strong core. Your core is made up of all of the muscles of the abdomen, back, and pelvis. Having a strong core will assist you in all that you do, from daily chores to running and lifting in the gym. A strong core is also important to help avoid injuries of the lower back. There are so many programs available to strengthen your core, it’s hard to figure out what works and what doesn't.  Below you’ll find new core exercises available exclusively on the Nike Training Club designed by American professional tennis player currently ranked no. 1 in women's singles tennis Serena Williams - do each drill for 1 min then repeat 2-3 times.

*Need a push? Here is a  30 day NTC challenge starting April to complete this workout once a day. To join just let @TiaraBeth know via twitter or on her blog so she can hold you accountable. 
*Don't have access to a stability ball? You can do any of the other 15 mins abs focused drills on the available on the NTC app   




STABILITY BALL BACK EXTENSION
Start with the stability ball under your chest, hands and feet on the floor. Place your hands behind your head. Use your core to lift your head and shoulders until you feel the stretch. Lower your head back to start position. Repeat.


STABILITY BALL KNEE TUCKS
Lay with your stability ball under your waist. Walk your hands out and tuck your knees until the ball is under your shins. Keeping your core tight, push your legs back straight to roll the ball back up to your waist. Repeat.

STABILITY BALL TRANSFER - *my personal favourite
Lay on the floor, arms above your head. Squeeze the stability ball between your feet. Keeping your core tight, lift the ball to hip level. Lift your shoulder blades and raise your arms to transfer. Lower your arms and legs to the start position, without losing form.

RESISTANCE BAND HIP EXTENSION
Start on all fours, with the band around the sole of one foot and one end in each hand. Lift the knee and push the foot out behind you to straighten your leg.



RESISTANCE BAND LATERAL STEP REPLACE
Start with the band under both feet, one end in each hand. Feet shoulder width apart. Keeping your core tight, step one leg sideways to stretch the band. Step with the other leg to bring both feet back under your shoulders. Repeat until time to change direction. 




Serena behind the scenes as she films her NTC workout.