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Savory Steamed Broccoli
Hi Everyone!
Today I am talking about a healthy snack that is quick and easy to make, steamed broccoli! I know a lot of us are working from home these days and I don’t know about you but I have been browsing my pantry and fridge for snacks all day long. It’s weird how when you aren’t home you don’t feel hungry as often. The hardest part for me is trying to snack on something healthy! I have a solution to this problem, at least for some of the time.
Ingredients
1-2 Broccoli Crowns (I like the crowns because they are cheaper, usually about $1 a crown)
4 Cups Water
Spray Butter (to liking)
Salt/Pepper for Taste
Instructions
- Start boiling your water in a medium saucepan.
- While you are waiting, cut your broccoli crowns into small pieces to your preference. Add these to your steamer basket.
- Once the water starts boiling and your broccoli is in your steamer basket, place the steamer basket into your saucepan and cover. Change heat to medium. Set a timer for 10 minutes.
- When the timer goes off, remove from heat and enjoy! I like to add I can’t believe it’s not butter spray butter and salt/pepper to taste!
I always try to keep a few crowns of broccoli in my fridge, along with other fruits and vegetables so that I can eat healthier snacks. I have even found that when I make too much broccoli for a snack you can just put it in the fridge and it heats up really well. Making it even easier to choose to eat something healthy. I have added a link below to a steamer basket that is similar to mine!
I hope you loved today’s post, please let me know in the comments below. If you love my blog please subscribe below, it will help me to continue to be able to put out more content each week!
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Adequate Sleep
Hey Everyone!
Today, I am talking about the importance of getting an adequate amount of sleep each night. So let’s start with what the recommended amount of sleep for the average adult is. It is 7-8 hours per night from ages 18-65 years old. Sleep can affect many different aspects of your life. It can affect your concentration, your mental health, your physical health, and even your relationships.
If you do not get enough sleep, it can really have a negative impact on your brain function. It can lead you to making mistakes you would not otherwise make. According to the NHI, after several nights of losing sleep (even just 1-2 hours) your ability to function can suffer as much as not sleeping for 1-2 DAYS! When people experience sleep deficiency they can make minor to severe mistakes. Some examples of things that have happened due to lack of sleep are: aviation accidents, car accidents, and even a nuclear reactor meltdown.
Did you know that not getting enough sleep can lead you to see more severe symptoms of anxiety and depression? Getting enough sleep is proven to help with your mental health. Not only that but sleep deprivation can even lead to developing these conditions! According to the Gateway to Mental Health Services, sleep deprivation sets the stage for depression, negative thinking, emotional vulnerability, and anxiety.
Lack of sleep can lead to multiple health issues as well. The amount of things that sleep affects in your body really surprised me at first! According to the National Heart, Lung, and Blood Institute, an ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and even stroke! A sleep deficiency can also cause obesity! A decreased amount of sleep can also wear on your immune system. I saw this a lot when I was in college, when I was sleep deprived, I almost always got sick. Unfortunately, I was working graves and trying to attend college during the day, so I was sick a ton!
How to improve your sleep? There are many things that you can do to improve your quality of sleep at night. Routines are great. Try to go to bed and wake up at the same time each day. Try not to vary by more than an hour, even on the weekends. Avoid caffeine and nicotine for eight hours before going to bed. They are stimulants and can keep you up. Be physically active, it has been proven that physical activity can improve your sleep tremendously. If we can choose to fix this simple thing in our life, we can avoid so many issues in our future!
Thank you so much for taking the time to read my blog today! It really means a lot to me. If you loved it please subscribe below for weekly notifications of new posts and exclusive information.
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Amazing Ankle Weight Workout
Hey Everybody!
I thought that because not all gyms are open yet, I could share a workout you can still do anywhere! It’s a workout to strengthen and tone your legs and booty with ankle weights. You can even do it without ankle weights if you don’t have them. You can just put on the heaviest shoes that you own and it should have the same effect!
I do three sets of the following for each leg:
Leg Lifts 10 Reps
Rainbows 10 Reps
Hamstring Curls 10 Reps
Kickbacks 10 Reps
Donkey kicks 10 Reps
Lateral Leg Raise 10 Reps
Here is a video of me doing these exercises so that you can see what they are if you are unfamiliar with them! I have sped up this video quite a bit so when you do it keep your movements slow and controlled. You will see results faster if you do this.
I hope that you enjoyed today’s workout! Thank you so much for checking it out. Please let me know what you think in the comments below! Subscribe if you loved it!
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The Importance of Foam Rolling
Hi Everyone!
Today I am going to talk about the importance of foam rolling. I really like the benefits that I get from doing it and I hope to pass that along to you. So, what is foam rolling? According to healthline.com, foam rolling is a type of self-massage that allows you to alleviate tightness or trigger points by using a piece of equipment known as a foam roller. Who should foam roll? Literally anyone that experiences muscle pain can do it. This could be from a workout, sporting activities, sitting at a desk all day, poor posture, etc. I can fall into multiple categories and I’m sure you can too. You can do this before or after your workouts, or both if you are feeling really motivated.
What are the benefits?
Foam rolling can decrease late onset muscle soreness, increase range of motion, and aid in recovery. It increases blood flow to the areas in which you roll so that increases the amount of oxygen your tissues are getting. In turn, it aids in quicker recovery. I have found that when I do roll, when I return for my next workout, I am less sore and able to get a better workout in. An eight-person study in the Journal of Athletic Training suggests that foam rolling after a workout can help reduce delayed-onset muscle soreness, and therefore boost your performance in later workouts.
How do you use a foam roller? Healthline.com has some awesome gifs to show you great ways to use a foam roller on different muscles. I have included them here. Make sure that you are relaxing and not rushing through rolling. You need to relax your muscles in order to experience the largest benefit from rolling.
Quads
Calves
Hamstrings
Upper Back
Lats
Shoulders
Where can you get one? I personally got my foam roller from Target. I have also seen them on Amazon, at Walmart, and at sporting goods stores. If you workout at a gym they may even supply you with one you can use there. I know here in Utah at VASA Fitness, they do. They come in many different sizes and types. You will have to decide which type you would like to get for yourself. I like a smooth foam roller but you can also get a textured roller for a deeper massage. If you are just starting out, I would definitely suggest getting a smooth roller first and moving up to the textured roller when you are ready and more experienced.
I really feel the benefits of using my foam roller! I hope that you loved today’s post, let me know in the comments below. If you love my blog posts, please subscribe below. It would mean a lot to me.
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Sassy Salsa
Hey Everybody!
Today’s recipe is one for sassy salsa! I thought this would be the perfect timing since Cinco De Mayo was yesterday. It is super easy. I like to use it for several occasions. It is really good for a side dish, a condiment, and for potlucks. If you are using it for a side dish or condiment, I would definitely half the recipe!
Ingredients
2 28oz. Cans of Diced Tomatoes
½ tsp. Sugar
½ tsp. Salt
½ tsp. Garlic Salt
¼ tsp. Pepper
¼ tsp. Celery Salt
1 tsp. Onion Salt
2 Tbsp. Vinegar
2 Tbsp. Tapatio Hot Sauce
½ Can of Green Chilies
2 Tsp. Minced Dried Onions
½ Bundle of Cilantro
Instructions
Combine all ingredients into blender and blend on pulse for 5 Seconds. Enjoy!
I really enjoy this recipe and I hope you do too. Let me know what you think about this recipe in the comments below. If you love this please subscribe as well!
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Micro Self-Care
Today, I am talking about something that is super easy to do and can really help you out in the long run. It’s micro self-care. I know a lot of the time when I think of self-care I tend to think of things that can take long amounts of time that I just don’t have everyday. Examples are getting a massage, taking a bubble bath, doing a face mask, and reading a book. While all of these things are awesome and I do love to do them, I don’t have time to do something like that every day. Micro self-care is something that you can complete in seconds to minutes. They still prove to be very helpful.
Here are some examples:
- Listen to your favorite song
- Eat a fruit or veggie that you enjoy
- Spend a few minutes meditating
- Go for a walk around your building or block
- Go for a bike ride or skateboard around the block
- Send a text to someone you appreciate
- Read one page of a book you are reading
- Take in three deep breaths
- Write down three good things that happened in the last 24 hours
- Take a 3-minute break from whatever you are doing
- Drink a glass of water
- Make your bed
Remember no one can take care of you the way you do. Make sure to put yourself first for self-care, it is so important. Self-care is not selfish; it is a necessity. Self-care can help us to better care for others. It’s like how they say on the airplane safety video, “Place your mask on first, before helping others.”
Please let me know in the comments below what you thought of this post. Also comment any ideas about micro self-care that you can let others know about.
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Free Online Carbon38 At Home Workouts
Hi Everyone!
Today I am shouting out one of my favorite brands, Carbon38! They have been so supportive of their team since the beginning of these stay at home orders. I am part of their team and they put together a really fun challenge to keep us busy.
They have also been putting TONS of free at home workouts on their Instagram live! You can do them live with the instructors or just visit their IGTV section. They are so much fun and there is a lot of variety. They have everything from HITT workouts to Yoga to Pilates. I have included the link to their Instagram to make it easier to find.
https://www.instagram.com/carbon38/channel/
One of my favorites is Randi Graves’ Fully Body Pilates. Not only is this girl super sweet, but she really knows how to get your muscles activated. I linked her workout right below.
If you are interested in getting a discount on Carbon38’s website just use code “HAYLEYSWE”. I really like their stuff; it is very high quality. You definitely won’t be disappointed. If you are a fitness instructor or fitness blogger, you should apply to be part of Carbon38’s team. They have team events that are a blast and you can meet many like-minded people.
I hope you loved today’s post, please subscribe below.
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Incredible Indo Board
Hey Everyone!
Today, I am going to talk about one of my favorite things to do during this quarantine, balancing on my balance board.
I got my Indo Board after seeing one at one of the She Shreds events that I went to. Everyone was obsessed with it and I only got to try it once that night. I was hooked. I got one a few months later and I absolutely love it. It’s really fun to do but it also has some awesome benefits when you use it. Some of the benefits I have found are helping with balance, helping me to stay fit, and keeping me distracted from negative things that are going on.
I have definitely noticed that my balance has improved after using my Indo Board. I love this because I need good balance and stability to ride park. If I don’t I can get hurt. Working on balance is always a priority to me. Indoboard.com states that “good balance and coordination are key elements for enjoying everyday activities. Everything from just walking to serious sports participation, requires balanced coordination.” I think that good balance is important for everyone.
I don’t know about you guys, but I am struggling to get my fitness in each day without the gym. I am used to a lot of weight training and I don’t have a lot of the equipment available that I am used to. I have been having to get very creative. The Indo Board really helps you to build a strong core. You cannot have balance without it. Indoboard.com states that a strong core is the foundation of balance and stability and can help prevent falls and injuries during sports or other activities. Balance Training creates a strong connection of the core and its ability to control the arms and legs when instability is encountered in any situation. I love being able to use my Indo Board and have fun while still getting in a workout.
I know many of you can relate to feeling overwhelmed during this time. Exercise can really help to relieve some of the stress we are feeling. Exercising releases endorphins into your body which combat stress. Using my Indo Board I am constantly distracted since I am focusing on trying to balance. I think that it is so nice not to think of what is going on around us.
I have included the link below to amazon, where you can purchase the same Indo Board as me or find another design. If you don’t want to spend that kind of money, you can find another brand or even DIY one.
Thanks for reading, I hope you loved today’s post. Let me know in the comments below, what you think.
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Honey Garlic Shredded Chicken
Hey Everybody!
Today’s recipe is one for honey garlic chicken. I love this recipe because it is tastes so good and it’s fairly easy to make. I got the idea for this recipe partially from Pinterest but have altered it over time to make it healthier. This is another recipe for the Instant Pot.
This recipe generally takes only about 30 minutes from start to finish.
Ingredients
1 lb. Chicken Breast (thawed)
½ Cup Honey
2 Tbsp. Soy Sauce
3 tsp. Brown Sugar
1 tsp. Onion Powder
¼ Cup Ketchup
2 Tbsp. Vegetable Oil
4 Minced Garlic Cloves
3 tsp. Cornstarch
¼ Cup Water
Additional: Jasmine Rice and Broccoli
Instructions
- Set you raw chicken breasts in the bottom of your Instant Pot and season with salt and pepper.
- In a separate bowl, combine honey, soy sauce, brown sugar, onion powder, ketchup, vegetable oil, and garlic cloves. Mix well and pour over the chicken.
- Put your Instant Pot lid on and set your Instant Pot to the Meat Setting on High Pressure for 15 minutes.
- While your chicken is cooking, start your jasmine rice and steam your broccoli.
- Mix your water and cornstarch together.
- Once the 15 minutes is up, quick release. Remove your chicken from the Instant Pot and shred it.
- Add your cornstarch and water mixture to your Instant Pot and change the setting to Sauté. Mix until slightly thickened. (About 3-5 Minutes)
- Return your chicken to the Instant Pot and mix with the sauce. Serve with rice and broccoli.
I have learned a few tips while making this recipe that I would love to share with you. Shred the chicken with your KitchenAid if you have one, it’ll make your life so much easier. If you have someone to help you, one should shred the chicken, while the other is mixing the sauce. Don’t use frozen chicken, it won’t taste nearly as good and may even burn (speaking from experience). If you like a lot of sauce or want to put it on your broccoli you can double all of the sauce ingredients.
I really enjoy this recipe and I hope you do too. Let me know what you think about this recipe in the comments below. If you love this please subscribe as well!
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Social Distancing Self-Care
Hi Everyone!
I know that self-care can often be one of the first things to go while we are under stress and boy this is a stressful time. Self-care is SO IMPORTANT. Don’t do that to yourself. Today I am going to introduce an idea of how to get some self-care in AND potentially make a positive impact on our environment.
My idea is picking up litter or trash while you go on a walk. You can do this almost anywhere. Of course, you will keep your 6-foot distance from anyone that you may encounter. I personally did this the other day and it felt so nice. Not only was I getting some fresh air, but I really did feel like I was making a difference. After only about five minutes, I had filled an entire bag full of trash. I looked around the area and it looked so much better. Just think if everyone did this, how much cleaner our environment would be.
I know some of you might think this is a great idea, but maybe you aren’t allowed to go outside. In Utah, for now, we have no such restrictions. I honestly don’t personally know of anywhere with that strict of guidelines, but I have heard rumors. If you do have something like that, or just prefer to stay inside, you could clean out something you’ve been putting off. This will help to keep your mind busy and help to relieve stress when things go back to normal. It won’t be looming in the back of your mind anymore.
In closing, please stay home if you can or away from groups of people. Only go out for errands that are absolutely essential. We really can make a difference by doing this. Staying away from others WILL save lives. We will get through this.
Thank you so much for reading. Please subscribe below if you enjoy my posts.
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