Living Happy Living Strong

Equipment:  mat, resistance bands, bungee cords. Workout:   3 sets: 45 secs on: 15 secs off 1. Worlds Greatest stretch 2. Bungee Pulls 3. Backwards Bungee Pulls 4. Squat Walks Forward 5. Squat Walks Backward 6. Squat Walks Lateral World's Greatest Stretch: Lunge forward and set your hands down in a plank position. Rotate your arm (same side as the leg that you lunged with) up to the sky. Bring your elbow down to the mat. As you stand back up, stretch your hamstrings in a split position, sliding backward. You should feel a pul behind your knees and quads.  Bungee Pulls: Loop your bungee cord around a pole or tree. Step back until you feel that you are being lightly pulled forward by the cord. Bend your knees at 45 deg. and pull the cord to the side of your body. Hold. Alternate arms.  Backward Bungee Pulls : Same as Bungee Pulls, but you turn away from the pole and extend with your triceps.  Squat Walks: Place your resistance band above your knees. (you can place...

  The immune system   i s a complex network of cells and proteins that defends the body against infection. The immune system keeps a record of every germ (microbe) it has ever defeated so it can recognize and destroy the microbe quickly if it enters the body again. You can see why we should keep our immune systems healthy and strong. Here are 9 ways we can do just that:

If you love lettuce wraps, this one's for you.   Ingredients: -  1 can of light tuna in water - 3 tbs of olive oil-based mayo  (I prefer using vegan mayo , aka veganaise) - 1 tbs lemon juice - 1 tsp mustard -  pinch of salt - pinch of pepper - romaine lettuce hearts Directions: 1. Mix the tuna, mayo, lemon, mustard, and spices in a bowl. 2. Wash the romaine lettuce hearts  3.  Scoop tuna mixture into the romaine.  3. Enjoy!

 Love pancakes already? Let's add some protein and superfoods to fuel your morning, without taking away the deliciousness.  Ingredients: - 1 1/4 cup unbleached all-purpose flour (I love using  King Arthur Unbleached Hard Red Wheat Flour ) - 1 scoop of your favorite vanilla protein - 3 1/2  tsp baking powder - pinch of salt - 1 tbsp monk fruit sweetener or maple syrup - 1 1/4 cup unsweetened almond milk - 1 egg - 1 tbs avocado oil Directions:  1. In a large bowl, sift together the flour, baking powder, salt, sweetener, and protein powder. Make a well in the center and pour in the milk, egg, and avocado oil; mix until smooth. 2. Heat a lightly oiled griddle or frying pan over medium-high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot .

 Do you love chocolate? If yes, umm..... I think you'll LOVE this recipe. Ingredients: - 1 scoop of your favorite chocolate protein (My favorite is  Vega® Protein & Greens  ) - 1/4 cup oat flour (If you don't have oat flour, blend a 1/4 cup of oats at high speed until it becomes a powder) - 3 tbs maple syrup or honey - 1/3 cup almond milk  - 3 tbs cocoa powder Toppings: - pinch of salt - cacao nibs (to taste) Directions: 1. Mix all ingredients together in a bowl and enjoy! Optional: add toppings to the top

Let's get started LHLStrong Fam!!! Equipment (optional) : mat, resistance band Workout: Warm-up:  Jump in place                                                            60 Seconds The workout:       15 Lunges on each side (30 total) Start by standing up tall. Step forward with one foot until your leg reaches a 90-degree angle.  Lift your front   lunging   leg to return to the starting position. 15 Pushups Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat. 15 Resistance Crunches Lie down on your back. Place the band under your knees. Bend your knees and place your arms across your chest. Contract your abs and inhale....

  Well hello there summer! Here's a fun fact: In the U.S. the summer season starts June 20, 2021. I KNOW that many of you will be sitting by the pool a little while before that 😅 (or at least I know I will). Now at LHLS Fitness, we will be releasing a new summer challenge. On the  LHLS Fitness: Summer Challenge page , you will find a meal plan and workout calendar for the two weeks. I hope you find this fun and encouraging as we make our way into the new season.

  It's the holiday season! This is a wonderful time to enjoy the cold weather, spend time with our family and friends (even if that's on a zoom call), and treat ourselves to some yummy seasonal goodies. Friendly reminder; eating something that isn't exactly in the "nutritious" category WILL NOT get you off track with your goals. You will not gain 10lbs from eating a cookie. Just relax. And hopefully, these tips come in handy. Tip No. 1 Eat-in moderation. Eating in moderation is key year-round. There’s nothing wrong with enjoying an indulgent, festive dinner — but you’ll want to make sure that your meals surrounding it are healthy and nutrient-dense. Have a light lunch like a salad with olive oil dressing, and opt for a  healthy breakfast  the next morning like avocado on whole-wheat toast. Tip No. 2 As lightly mentioned in tip no. 1, the days surrounding your big events are important for your body to feel like it's on its normal schedule. Sleep the right amoun...

BREAKFAST TIME!!! Benefits of eating in the a.m. include... Consuming less fat through the day Meeting recommendations for fruit and vegetable consumption Having higher daily calcium intake Having higher daily fiber intake Having better performance (memory and attention) (for school-aged children )

  What  a \ re carbohydrates? Carbohydrates (a.k.a. carbs) are a type of macronutrient. When it comes to the 'health world' they get a pretty bad rap. Why? I honestly don't know because when you eat them wisely, they are truly amazing for you . There are 3 main types of carbs:  - SUGAR is the simplest form of carbohydrates and occurs naturally in certain foods, including fruits, vegetables, milk, and milk products. Some types of sugar include fruit sugar (fructose), table sugar (sucrose), and milk sugar (lactose). - STARCH  is a complex carbohydrate (it is made of many sugar units bonded together). Starch occurs naturally in vegetables, grains, and cooked dry beans and peas. -  FIBER , like starch,  is also a complex carbohydrate. It occurs naturally in fruits, vegetables, whole grains, and cooked dry beans and peas. What are 'net carbs'? Net carbs are used to mean the number of carbohydrates in a product (excludes fiber and/or sugar alcohol carbs) What is...

Do you ever crave a creamy, garlicky alfredo on a nice warm night? Here's a recipe I came up with that is gluten-free, dairy-free, and vegan so you can get the most nutrition-dense food on your plate. Ingredients: - 1 cup steamed cauliflower - 1/4 cup cashews  - 2 tbs nutritional yeast - 1/2 clove garlic - 1 tsp garlic powder - 1 tsp basil (dried or fresh) - salt (to taste) - pepper (to taste) - water (add more for a lighter sauce) - pasta of your choice (my fav is chickpea!!) - water to boil pasta Steps: 1. Boil pasta 2. Blend cauliflower, cashews, nutritional yeast, garlic, garlic powder, basil, salt, and pepper. 3. Add water until you have reached your desired consistency. 4. Pour sauce into a saucepan and cook on medium-low heat. 5. Add pasta and serve fresh!! This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed a...

  Hey! Do you ever crave some sweet chocolate? That's totally normal. There can be different reasons why these cravings are hitting, and you should probably learn some new ways to turn the corner and avoid them.     As usual, I am NOT going to tell you to "never eat things that you don't need or that don't provide you with any nutrients." But, sometimes we have goals set and we want to know how to curb those sugar-loaded foods.

When we binge eat, we feel as if we have no control over the amounts of food we are consuming.  Sometimes we make it easier for ourselves to binge foods by making them very accessible. If you were to be watching TV, and you decided you wanted some ice-cream, you have a decision to make in your head. 'Should I take the tub of ice-cream and eat up until a certain point?' Or should I portion out the  amount of ice-cream I want in a bowl and put the rest back in the freezer?' When you decide to take the whole tub of ice-cream, you are making it available to eat more than you really wanted in the first place. Ice-cream isn't the healthiest thing so you should probably portion the amount that you feel is right to treat your body. This is called PORTION CONTROL, and it applies to both healthy and less-healthy foods. It will not make you feel good if you eat TOO much of anything, that's why we should eat "everything in moderation". Portion control helps with this ...

This is officially my favorite pasta to make. It is super yummy and very hearty. GLUTEN-FREE, DAIRY/LACTOSE-FREE, and VEGETARIAN. It is also free of all the foods and ingredients that can disturb your stomach or digestive system with bloating and inflammation. Chickpea Rotini Pasta Recipe Yield: 2 servings     Cook time: 15 minutes    NO PREP!!!    Health Rate: A * = Optional Ingredients: - 2 cups spinach - 2 tomatoes - chickpea pasta - dried basil (to taste) - garlic powder (to taste) - water  - *red pepper flakes - dried oregano (to taste) - oregano powder (to taste) - salt and pepper (to taste) - *drizzle of EVOO How to get the perfect pasta from these ingredients: 1. Thinly slice the tomatoes and lay them evenly across a skillet (on medium heat) with basil, garlic powder, dried oregano, oregano powder, salt, and pepper.  2. Meanwhile, the tomatoes are cooking, boil the pasta in water until soft and tender. 3. Add the spinach to your skill...

Summer is here! I am so excited to share these super-hydrating foods and refreshments to enjoy! Water is SUPER important, but sometimes it's fun to spice it up! I will also include some recipes for some summer refreshers.

Every morning, I take a cup/glass of lemon water.  Here's the recipe...

Who loves acai as much as I do?! Here's my recipe that will give you the healthiest and yummiest version of the fruit! I bet you already know what acai bowls are from social media (probably because they are so pretty!), but did you know that there are many health benefits to them? When you buy acai berries from the grocery store, they are typically juiced and frozen into packs. You can find my personal favorite ones  here . Studies show that these berries contain more antioxidants than cranberries, blackberries, strawberries, and blueberries! You can definitely find tons of studies throughout the web, but I will simplify them here.  Here are the top 5 health benefits of Acai... 1. Acai reduces high cholesterol  According to  theculturetrip.com , "acai contains  two essential fatty acids known as omega-6 and omega-9." These fatty acids are proven to maintain AND reduce cholesterol levels.  2. Improves immune system  Acai contains certain compounds, in...

Happy Memorial Day! Days like these tend to leave us craving for those celebration treats, but here I am to straighten you out! Just kidding. Of course, it's alright to treat yourself and it's never ok to deprive yourself of those yummy foods, but there can always be alternatives! So let's get to it. Today, I am giving you a mouth-watering smoothie that you won't even recognize is healthy! Red, White, and Blue Protein Smoothie Ingredients: - 6 strawberries (frozen) - 1 banana (frozen and sliced) - 3 tbs chia seeds - 2 tbs hemp seeds - 6oz or 3/4 cup milk (plant-based or dairy) - 1/2 cup blueberries (frozen) - 3 Medjool dates (pitted) - 1 scoop protein powder (i used vanilla so there would be no effect on the color) - 1/2 cup spinach           My Protein Powder - organic food dye (OPTIONAL) Tools: - Blender - Measuring cups - Bowls (for prepping) Steps: 1. Prep your ingredients. Starting with the WHITE layer...