Brown Rice

Today's topic is brown rice. This is one of the most popular transitions,  healthier diet. This grain is accessible for all and nutritious. Brown rice is the grain that contains the highest value of vitamin B from all grains, it contains iron, vitamin E and is high in fiber. This promotes a healthy digestion, helps balance blood sugar and controls the mood swings among many other benefits. When buying brown rice look for grains that still have green grains and preferably organic. To store it is recommended that you use a glass jar and an air tight lid.

When preparing leave it soaking in water for at least 8 hours. Never use this water, but wash it well before cooking. Soaking the rice not only makes the cooking time quicker, but will eliminates phytic acid, which in turn can cause discomfort to the digestive system and can prevent some absorption of magnesium, iron and minerals. Here is a basic recipe:

Brown Rice

Ingredients

• 1 cup brown rice

• 2 cups water or low sodium broth

• Seasonings to taste

• Salt

Prepare

1.Rinse rice in a strainer with cold water and let it drain.

2. Place all ingredients in a pot and cover. Option: You can sauté a minced garlic or onions with a little coconut oil before adding the water.

3. Bring to a boil, then lower heat. Add salt to taste.

4. Cover and let simmer for 50 minutes. If you are not familiar with brown rice, check 10 minutes before the time.

5. Remove from the heat and let stand 10 minutes.

6. Stir with a fork and serve.

Until next time. 

Cecilia Fernandes

I Don’t feel like it…

Let’s face it there are days we just don’t feel like working out. The excuses are just so valid, like PMS, had a rough day or I’m so tired from yesterday and so on. But before you change your plans and skip your work out. Stop, and think on all the benefits you would be missing out on. You would be missing out on preventing heart disease, diabetes, high blood pressure, improving your mood and sleep.

So instead of canceling try modifying. So if you would normally go off on a 3 mile run, but just don’t feel it.  Try a new workout Pilates, aerobics, spinning or any new class available. Cut the time in half, go lighter, or stretch but never give in. There is just too much to compromise. One good reason you might be not be inspired to workout is that you may simply be bored of your workout. 

This happens way to often and you’re not alone. So you might want to try something different, so trick your mind and body.  Besides we are not ladies that live by emotions, but by reason. 

So get creative, shake it off and get moving.

Until next time. 

Cecilia Fernandes

Dark chocolate

Yes, there are a few people who do not enjoy chocolate and on the other hand there’s people (like me) who are crazy for chocolate. Now we no longer need to feel guilty, we just need to choose wisely. Begin by seeking chocolate containing 70% Cocoa, least possible ingredients and is low in sugar. If we daily eat high quality dark chocolate, in moderation of coarse, studies (Heart 2015; 101) show several benefits for the heart and health as:

1. It improves blood flow and circulation.

2. Lowers blood pressure

3. Natural Detoxification

4. The increase of HDL and LDL cholesterol lowering

5. Reduced risk of cardiovascular disease

6. Protection of the skin from sun damage

7. Reduce Stroke Risk

8. Lower risk of diabetes

9. Improves mood

10. Mental clarity and alertness

Now with this in mind lets delight on dark chocolate, but this time without guilt.

* Tip- Try adding chocolate on your next yogurt, smoothie or mixed with your favorite nuts and seeds.

Until next time. 

Cecilia Fernandes

Soups

Soups are delicious, quick and easy to prepare and a great way to stay warn in the winter. Here is my favorite recipe. Its delicious and healthy. It contains anti-inflammatory and cancer preventing ginger and turmeric, as well as carrots and sweet potatoes, which are rich in Vitamin A, potassium, and fiber – all nutrients that support natural cleansing. What else can we ask for, so enjoy. Get creative and begin experimenting with the veggies you already have at home.

Ingredients:

3 – 4 tbsp. olive oil

5 carrots

1 apple

2 sweet potatoes or yams

2 turnips

2 inch/2.5 cm piece of ginger

2 cups/500 ml water or low sodium vegetable broth

1/2 tsp dried turmeric

1/2 tsp fresh or dried basil, parsley or cilantro

Steps:

1          Heat olive oil in a large pot over medium heat.

2          Add chopped carrots, sweet potatoes, apple, turnips, ginger and salt and pepper to pot and continue to cook on medium for 5 – 10 minutes then reduce heat to low/medium and continue to cook until ingredients are softened, about 45 minutes.

3          Once ingredients are softened, add water or low sodium vegetable broth and continue to cook for another 5 – 10 minutes on medium heat or until soup is warm.

4          Remove pot from heat. Carefully, add soup to blender or food processor. Garnish with fresh or dried herbs and serve and enjoy.

Until next time

Cecilia Fernandes

Stretching

Stretching exercises are something simple and can be done in just 10 minutes, either in the morning or afternoon. Along some health benefits from stretching:

• Develops flexibility.

• Improves performance in physical activities.

• Reduces the risk of injury.

• Help your joints (they move through their full range of motion) and allows the muscles to work more effectively.

• Stretching also increases blood flow to the muscle.

• Relax, because provide a sense of comfort and tranquility.

It costs nothing to experiment, know your own limits and your progress. It includes resistance bands or gym ball for a change. Try out this series, as you feel comfortable increases the time and repetitions.

See you next time. 

Cecilia Fernandes

Relax

Relaxing is one of the best ways to relieve stress, to some it might sound a bit surreal, but it is feasible. Some can afford the time and have the financial support to live healthier lifestyle than others, this is a fact. But this may not be your excuse. So if you can't afford a massage therapist, then try a hot towel scrub. This is a fast inexpensive treat you can give to yourself. All you need for is hot water, a clean washcloth and 10 min of your time. Simple.

Hot towel scrub

Fill your sink with warm water, soak the washcloth, wring it out, and rub your entire body. Scrub until your skin is slightly pink. Begin with your hands and arms, work through your body and finish off at your legs. Soak and wring as needed to keep the towel warm and do this for 5 to 10 minutes. Doing this will exfoliate your skin and its also a form of detoxification, because you are promoting circulation in the lymphatic system. But most importantly you are taking the time to care for your body, you can add relaxing music, and finish by moisturizing with your favorite body lotion. Remember it's your body and there are certain things only you can do.

Until next time. 

Cecilia Fernandes

Self love

There is no better care than self-love. Take the decision to love yourself more this coming year. Beyond taking care of your diet also consider the following points:

1)How's your spiritual life?

2)How do you relate with your loved ones?

3)How is your physical activity?

4)How can you increase or improve on these four points? 

All are in some way intertwined and must be analyzed carefully. Why bother to count every calorie, if you do not exercise, or you may may count your calories and exercise, but your relationships are not in the best place. You overall health depends on how each point is developed. There is an advanced study at Harvard University (Happiness and Health) on how: negative emotions like stress, fear and loneliness not only harm your health, but delay recovery time.

A healthy lifestyle begins form the inside. This year underside of making resolutions, dare to love yourself even more! Rethink your diet, physical activity, relationships with your loved and your spirituality. May you dedicate this year to self love, finding your balance and thriving.

Until next time.

Cecilia Fernandes

Superfoods

It seems that every week a new Super Fruit comes along to add to our list, and of course we all want to get our hands on the latest thing. Especially when the matter relates to health. But there are times when we can’t always buy them because of their cost. Goji berries for example or Camu Camu powder are foods that are not always within our reach. Now there are other options of high-quality food and available to everyone.

Blueberries- High in vitamins, rich in antioxidants and fiber. They are easy to find in the supermarket and are delicious in smoothies.

Collards- a cup meets the daily requirement of 858% vitamin k. Source of vitamin B1, B2, B3 and B6. You can consume them in juice, or cooking them with some coconut oil and garlic.

Sesame seeds- Good source of fiber, selenium, iron and magnesium. Experience sprinkle on your next salad or salad dressing. 

Sweet potatoes- meets the daily need of vitamin A, one medium-sized sweet potato contains about 100 calories, have enough fiber, and rich in beta carotene an important antioxidant.

These are just a few foods rich in vitamins, antioxidants, fiber and without hurting your pocket.

Until next time.

Cecilia Fernandes

Are you getting enough sleep?

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A few years ago we did not find many options of sleep supplements available at the pharmacy. Reality is that times have changed and we are following the digital era, everything is faster e-mails, texts and other media. I have already asked myself how was I living without a computer and internet? They simply became a very useful tool. The point is that our bodies do not function as computers, simply pressing the power button, we will not fall asleep. It takes time to wind down and understand that it is time to rest. A well night slept has many health benefits. 

The question is, are you getting enough sleep? There are several factors that prevent us from having a wonderful night's sleep. Food is considered a strong factor.  Eating a light dinner at least 45 minutes before bedtime is always the best option.

All because we are following a fast rate, we haven’t even wrapped up the day, and we are planning the weekend! We must create new habits to wind down. Everyone is different, and you need to learn what that relaxes you. It may be reading a book, exercise, a warm bath followed with tea, dimming lights and noise.  Create a ritual that you will follow, so the mind and body may understand that it's bedtime.

Cecilia Fernandes 

"Hello my name is Cecilia Fernandes. I’m Christian, happily married to a Pastor, and live in Chicago-IL, and passionate about living healthy. As Certified Trainer in Fitness and Nutrition at ISSA, here I’ll be sharing ideas on how to become a healthier you. Hope to meet you here on thursday's; it will be a great way to start the week."

 

Autumn,Winter - Tips to avoid a cold or flu

If you’re in the northern hemisphere its fall and winter is around the corner! Hot chocolate, tea, scarfs and warm socks all come to my mind. One thing that may also come along is the cold virus, but here are a few things to reduce catching one.  If you have a cold already, you can give yourself a boost and get through it much quicker. So here the Checklist:

1.     Wash your hands as often as possible.

2.     Do avoid touching your nose, eyes, and mouth.

3.     Get plenty of sleep.

4.     Exercise a few days a week, and make sure you sweat will you’re at it.

5.     Lemon and ginger tea sweetened with raw honey.

6.     Make fresh juices with fruits and veggies.

7.     Take a multivitamin (with zinc and vitamin D)

8.     Keep well hydrated, it’s very common to forget to drink water.

9.     Take hot baths with lavender oils or Epsom salts.  

10. Make homemade soups.

11. Disinfect your cell phone, tablets, and keyboards.

12. Balance stress.

13. Dress appropriately; avoid feeling cold.

14.  Do not breathe in what someone just breathed out.

15. Last but not least you Oregano oil. Try diluting 3-6 drops in water.

Do you have a special remedy? Than share your comments below…

Cecilia Fernandes

Benefits of Nutrition & Training

Food and training are allies for muscle development. We need to seek sources of protein, fiber, and healthy fats. Here are a few suggestions: 

·      Red meat: look for lean cuts.

·      Chicken (without skin): There is several ways to eat chicken just a little creativity can do the trick. Chicken can be grilled, roasted, baked or stewed.

·      Cottage Cheese: Contains a protein that is digested slowly, and also contains vitamin B12 and Calcium. I suggest you buy a low or non-fat. Tip: you can add fruits or nuts.

·      Eggs: They contain amino acids, vitamin D, and other nutrients. * They are not harmful to health; there are new studies that clarify this.

·       Tuna or fish: They are low in fat, rich in omega 3. This helps the metabolism.

·      Oats: Are a good source of carbohydrate, and also have a low glycemic index. It is high in fiber and for this reason increases satiety.

·      Whole Grains: Well as the name says it all, these are nutrients that have not been refined, and are in their complete form, so they support higher levels of energy. Such as brown rice, whole grains collaborate with far loss and promote muscle growth.

·      Fruits and vegetables: They contain anti-oxidants,  they support the immune system, and are rich in vitamins and fiber. The banana is ideal for its contribution of potassium, fiber, natural sugars and carbohydrates low glycemic index, which prevent premature fatigue. Vegetables help eliminate substances that our body does not need.

·      Healthy fats: They are magical help remove accumulated fat. They can be found in salmon, nuts, and oils such as flaxseed, avocado or coconut.

Cecilia Fernandes

Circuit training

A few ways you can benefit working out the muscles is by circuit training. The great thing about it doesn’t require equipment. The weight of you body is a great start. It’s great for those who have little time to exercise, because you can skip the gym and workout from home.

In order to benefit from them you have to pay close attention to the movements and watch your posture to avoid injuries. The exercises have to be in repetitions, which last no more than one minute per exercise. As you continue to get use to them you may boost time and repetitions. For know quantity is not the factor, but stay focused on breathing, posture, extent of movements. Along are a few exercises in which you can begin working on.

Reps:

Beginners: 4 sets of 8 reps

Practitioners: 4 sets of 16 repetitions

Cecilia Fermandes

Why is it important to care for our muscles?

 Research now shows that, on average, individuals begin to experience a decline of 2% to 4% of their resting metabolic rate (RMR).  With the metabolic loss we begin to lose muscle.  We need our muscles to avoid overloading our joints.  Besides as we age we want to be as healthy and independent as possible. 

 

To avoid straining our joints, we need to work the muscles more intensely. In other words that morning walk is no longer enough. It is time to take the next step and increase on what we are practicing now or include other modalities.

These followings weeks we will be discussing several points that can overall improve our muscles. For now try to intensify whatever physical activity your practicing, and get to know your own limits. By giving the adequate attention to our muscles today, we will sport a more toned body and age in a healthy manner. 

Cecilia Fernandes

Post-workout Smoothie

They are easy to make and digest, they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during your workout, and antioxidants that fight inflammation. Just make sure you have all three ingredients in your blender. 

This is one of my favorite recipes it’s simple, fresh and delicious:

1 Mango peeled and pitted (or 1 cup of frozen mango and skip the ice)

½ Avocado

1 Banana

1 handful of Spinach

½ cup of Coconut Water

Ice, optional

Put everything in the blender and Bon Appétit!