I have a question for you, how many people do you know who are
struggling with their health like you? Probably more than one. But
what I want you to do is pick one person that you know who might
follow the program. I want you to make this person your wellness
buddy. First get them to sign up for the letter(below) and then the
two of you can discuss the letter and support each other. You know
I support you, but it is even easier to implement positive change in
your life if someone close to you is doing the same thing. Not only
will you have someone to talk to about your progress, having someone
else keeping tabs on you will encourage you to stick to the
program. The program is designed to be easy to implement but every
little bit helps. Today's recipe is great to share with a friend
and it is quick, easy, delicious and inexpensive to prepare.
Today's tip is a really simple exercise routine that is designed so
that anyone can follow it. It takes less than ten minutes and will
energize you.
Healthy Quesadillas
This recipe is great when you have to make a quick dinner. Kids
love it. Instead of reaching for a hot pocket or frozen pizza,
which is loaded with preservatives, you can make these quesadillas
in a few minutes and feel good about your self after.
Whole Wheat Tortillas. White flour clogs the digestive system and
has been stripped of its nutrients. It's sometimes called enriched
flour because some nutrients are added back in artificially after
the bleaching process. Anyway, look for whole wheat to be the first
ingredient. I think they taste the same or better. Try to find
large ones.
Black beans. I use black beans from a can, you can use dry ones but
then you have to let them sit and soak up water which takes time.
Beans are legumes and legumes have tons of fiber and complex
carbohydrates and essential amino acids. Black beans also have lots
of protein and are a source of iron. They contain no fat. I also
like this recipe with red kidney beans if you have them.
Salsa. . Read the ingredients for the salsa you use, try to pick
one with the least amount of preservatives and artificial
ingredients.* Or make your own by putting onions and tomatoes in
the food processor with a little cilantro, red pepper, garlic
powder, chili powder, and cumin.
Cheese. (Optional) if you like cheese use a little low fat Mexican
cheese
Guacamole. (Optional) I always liked guacamole but I thought it was
hard to make. I could not have been further from the truth. At the
store look for an avocado that is ripe by poking it with your finger
it should be soft but not so soft your finger goes through. Avocados
are really healthy; they contain lots of good fat. Good fat helps
us to lower our cholesterol and protects our heart. To make
guacamole:
You need:
2 avocados
1 Lemon- a good source of vitamin C which helps our immune system
Red and/or black pepper- helps to raise our metabolism
Cumin powder
Garlic Powder
Salt
Cut the avocado in half around the pit and remove the pit. Use a
spoon to scoop out the inside. Put the innards into the food
processor. Squeeze the lemon in a separate bowl so that you can
catch the seeds. If you have pre-squeezed lemon juice use two or
three tablespoons. Put the juice in the food processor. Add salt,
pepper, garlic and onion powders, and some cumin. Process until
smooth. It takes less than five minutes to make and keeps in the
fridge for a few days. Make it while the quesadillas are cooking. It
is a great complement to the quesadillas or by itself with some corn
chips.
To make the quesadillas: put a tortilla on a piece of aluminum foil
(for easy clean up) or on a baking sheet. Drain the beans and put
them in a bowl and mush them up with a spoon or fork then make a
layer of bean mush on the tortilla. On top of that put a layer of
salsa and sprinkle a little cheese. Put another tortilla on top and
that's it. Place in a pre- heated oven at 375. They take five to ten
minutes. They are done when the tortilla looks as brown as you like
it and the cheese is melted. After you are done eating reflect on
how much better it was than a hot pocket.
10 minute Exercise Routine
Yesterday I discussed how wellness has three components: diet and
nutrition, physical activity and mental health. I also said that you
can either try really hard in one segment or try small things in all
segments and have similar results. So along with eating healthy
recipes like the ones in this news letter I want you to do some sort
exercise every day. You can go for a walk, bike ride, or swim. I
have found that there are many great exercise programs on
television's Fit TV(see below) so if you like those, do them, most
are very very effective.
One of the reasons that most of the exercise routines I have tried
have not worked for me is they are too hard or time consuming. I can
always find excuses not to do them. Also I would get discouraged
when they tell me to touch my toes or do something else I did not
used to be able to do. This one is easy and fun and I usually have
trouble finding a good excuse for not working out. Everyone, no
matter how busy, has 10 minutes. This includes modifications so that
it can be really easy for beginners. You can do this in front of
the TV if you like. * Check with your doctor before beginning any
exercise routine and don't sue me if you hurt your self. Any good
exercise routine will have aerobic, stretching and strength training
components. Aerobics keep the heart and lungs in good condition and
put you body in a mode where it can burn body fat. Stretching
relieves tension and keeps us from getting hurt as easily. It also
helps to drain toxins from the body. Strength training is key to
losing fat because the more muscle mass you have the more fat you
can burn. Your muscles burn fat even when you are sleeping. This
routine has all three components.
Step one (5 minutes)
Warm up
Find some music that you like and dance for five minutes straight.
Shake your butt and try to move all the parts of you body. This
will warm up the muscles and joints and start to get some endorphins
(natural pain killers) flowing. Five minutes is about two songs.
Don't dance so hard that you breathe so heavy you cannot talk but
dance hard enough that you feel you heart rate start to rise. That
puts you body in aerobic mode, where you burn body fat.
Step Two (3 minutes)
Stretch.
While you are still standing, do some shoulder rolls. Most of us
store a lot of tension in our shoulders. Slowly roll your shoulders
forward 10 times then back 10 times then forward 10 times then back
again ten times. Now have a seat on the floor where you have room to
lay down.
While in a seated position slowly try to touch you toes. It's okay
if you cannot if you do it every day you will be able to someday.
Repeat 4 or 5 times reaching for the sky in between. I did not
touch my toes for the first time until I was in my 20's. Now reach
for one toe and then the other. Reach for the sky in between.
Step Three (2 Minutes)
Strength Training.
Weights and machines are great for targeting specific muscle group
but your own body is the best machine. Push ups work almost all the
major muscle groups in one motion. I want you to do ten push ups
eventually. If you can not do a standard push up that's okay. Put
a pillow under your knees and kneel and push your self up with you
arms. Start with four or five if that's all you can do. Do NOT
strain your self. That will make you sore and then you are more
likely to quit. Add one either regular or modified push up every day
until you reach ten.
Once you can do ten regular or modified push ups and are ready to
take it to the next level, slow down. Yes, slow down. Perhaps
you've seen the ads on TV for six second abs. By doing the exercise
more slowly we better engage the muscles. I want you to work your
way up to six second push ups. Count one 123456 two 123456 three
123456 etcetera. Start with two seconds and work you way up to six.
You will feel the difference.
Do this work out for a few days and you will see that it gets easier
each time. That is because you are getting stronger. After a few
weeks you will notice results you can see in the mirror. Combine
this with better food, lots of green tea and water, and a positive
attitude and in a month you will start to be a new person. I
guarantee it.
About the Author
Jason Reischutz is the Editor of Recipe for
Health Newsletter.
This newsletter provides you with my favorite recipes
and health tips. It is a free service of
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