~ Els WALK / JOG Cardio Fit Group
~ TTPlan 40 - Health and weight management program
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Simply for your MIND
Food for thought…
" Life isn't about finding yourself, life is about creating yourself... "
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Simply for your BODY
Feel the burn for the week…
~ Glutes ~
Exercise for the week…
The Glute Bridge
Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise
Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back.
Lowering Phase: Inhale and slowly lower yourself back towards your starting position.
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.
Food for the week…
~Spinach ~
Nutritional facts about spinach…
Spinach is known as a rich source of iron and calcium. Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. It is a very good source of dietary fiber, copper, protein, phosphorus, zinc and vitamin E. In addition, it is a good source of omega-3 fatty acids, niacin and selenium.
Spinach, rawNutritional value per 100 g (3.5 oz)
Energy 20 kcal 100 kJ
Carbohydrates
3.6 g
- Sugars 0.4 g
- Dietary fiber 2.2 g
Fat
0.4 g
Protein
2.2 g
Vitamin A equiv. 469 μg
52%
- β-carotene 5626 μg
52%
Folate (Vit. B9) 194 μg
49%
Vitamin C 28 mg
47%
Vitamin E 2 mg
13%
Vitamin K 483 μg
460%
Calcium 99 mg
10%
Iron 2.7 mg
22%
Percentages are relative to USrecommendations for adults.Source: USDA Nutrient database
Dish for the week…
Creamy Spinach Soup (Serving: 4 / Prep Time: 35 min.)
You will need only half a package of frozen spinach to make this creamy, but light, soup. Simply microwave the package, opened, until it just begins to thaw. Then saw it in half with a serrated knife. With the remainder wrapped and frozen, you are all set to make this lovely combination a second time.
5 ounces frozen leaf spinach (half a 10-ounce package)
1 large baking potato (8 ounces), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 cup canned chicken broth diluted with 1-1/4 cups water, or 2-1/4 cups homemade broth
1/4 teaspoon pepper
1/8 teaspoon salt
3/4 cup low-fat (1%) milk
1 teaspoon unsalted butter
2 tablespoons grated Parmesan cheese
1. In a large saucepan, combine spinach, potato, carrot, scallions, garlic, diluted broth, pepper, and salt. Cover and bring to a boil over high heat, then reduce heat to medium-low and simmer until potato and carrot are tender, about 15 minutes.
2. With a slotted spoon, transfer solids to food processor or blender and process to a smooth puree. Return puree to saucepan. Stir in milk and butter and warm soup over medium heat, stirring frequently.
3. Ladle soup into bowls and sprinkle with Parmesan. Garnish with bell pepper.
Nutritional Information
Per serving: 108 calories, 3.6g total fat, 1.8g saturated fat, 1.1g monounsaturated fat, 0.4g polyunsaturated fat, 2.2g dietary fiber, 5g protein, 15g carbohydrate, 8mg cholesterol, 433mg sodium.Good source of: beta-carotene, folate, magnesium, manganese, potassium, vitamin B6, vitamin C.
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Simply for your SOUL
Relaxation tip for the week…
When you get home after a long day of work, DO NOT turn on the TV. Listen to some soothing music, relax and reflect on the day.
Yoga pose for the week…
~ Tree Pose ~
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Other News / Links
Articles…
Water, Exercise, and Colon Cancer (Taiwan) Drinking lots of water and staying physically active appear to cut men's risk for colorectal cancer, according to researchers from Chang Gung University in Taiwan. More
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Contact Information
Els Life Fitness
http://www.elslifefitness.com/
(646) 528-7341
lenore@elslifefitness.com
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