The Healthy Habits Society

03/20/2022

BLACKBERRY GLAZED CHICKEN
Check out this low carb, high protein recipe!

INGREDIENTS
1 (6-ounce) package blackberries
1/4 c. water
2 tbsp. white wine vinegar
2 tbsp. cold butter
1 tbsp. whole-grain mustard
4 chicken thighs
4 drumsticks
Kosher salt and black pepper
Fresh, flat-leaf parsley

DIRECTIONS
Heat grill to medium. Combine blackberries, water, white wine vinegar in a small saucepan; simmer, mashing occasionally, until liquid is reduced to about 2 Tbsp., 18 to 20 minutes. Stir in butter and whole-grain mustard. Transfer half the glaze to a bowl; reserve. Meanwhile, pat chicken thighs and drumsticks dry; season with kosher salt and black pepper. Grill, skin-sides up, covered, 15 minutes. Uncover, baste with some of the glaze and grill, turning and basting occasionally, until cooked through, 10 to 12 minutes. Sprinkle with fresh flat-leaf parsley and serve with remaining glaze.

03/05/2022

You may think of stretching as something performed only by runners or athletes. But we all need to stretch in order to protect our ability to walk and move; stretching has to happen on a regular basis. It should be daily.

Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking. Likewise, when tight muscles are suddenly called on for a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched. Injured muscles may not be strong enough to support the joints, which can lead to joint injury.

Regular stretching keeps muscles long, lean, and flexible; also help a person with balance problems to avoid falls.

Where to start

The areas critical for mobility are in your lower extremities: your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh." Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or at least three or four times per week.

A hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Slide your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position.

Here is an easy, 5 minute stretching routine
https://www.healthline.com/health/fitness-exercise/daily-stretching-routine

Stretching for just a few minutes a day can improve performance and flexibility. This easy-to-follow routine will help get you started.

02/18/2022

Here are 7 Healthy Habits for a Healthy Life….no fluff; just the habits 😀

1. Get your exercise. Regular exercise is probably the closest we can get to a fountain of youth. ...

2. Always eat breakfast. ...

3. Practice healthy eating throughout the day. ...

4. Stay hydrated. ...

5. Don't neglect dental hygiene. ...

6. Get your sleep. ...

7. Challenge yourself.

02/13/2022

Here is a great at home body weight workout! Doing this kind of exercise 3-5 times per week can make a big difference in your health and your energy levels! Plus, remember lean muscle increases your metabolism and allows your body to burn that fat!
Complete each circuit twice….rest as needed between rounds. You can do the tricep dips on a chair or low table.

Let m know if you would like some customized workout ideas.

02/05/2022

DO YOU LOVE PASTA? I do….so delicious and comforting 😃Every now and then pasta is a great treat. And, here is something fun that you can substitute instead of pasta….SPAGHETTI SQUASH.
I usually cook spaghetti squash in the oven. And, yesterday, I cooked it in my new insta pot, which cut the cook time in half! It is so simple to cook spaghetti squash and you can get so creative with what you serve it with. To cook the spaghetti squash:
1. Cut the spaghetti squash in half
2. Use a spoon to scoop out the seeds

IF COOKING IN THE OVEN
3. Heat oven to 400 degrees
4. Brush olive oil, salt, pepper on spaghetti squash
5. Put spaghetti squash open side down on a cooking pan
6. Add some water to the cooking pan
7. Cook 30-40 mins. Spaghetti squash is done when if feels soft on outside

IF COOKING IN THE INSTA POT
3. Pour 2 cups water in insta pot
4. Place spaghetti squash open side up on the steamer tray in the insta pot
5. Cook on high for 7 minutes

6. Carefully take out of the oven or insta post
7. Hold with a towel or pot holder
8. Use a fork to scrape the spaghetti out of the squash

You can top with ground meat and low/no sugar pasta sauce or any protien and healthy sauce. I love to get creative. We also love to top with shrimp and a butter garlic sauce.

See how fun healthy eating is 😃

01/30/2022

Yes, it is true that you can lose weight without exercising. However, your overall wellness may not improve. And, you way of living may not improve as you get older. Moderate exercise is important to help maintain healthy cholesterol, blood pressure, blood sugar levels. In addition, building lean muscle (not bulk) keeps your body from becoming fragile as you age. Osteoporosis is real for women; and, without lean muscle to support your body, osteoporosis can make staying active as you age difficult.
So, build in at least 20-30 minutes of moderate exercise…3 times per week. Here is a workout you can try. You can use light to moderate dumbbells or just body weight.

Warm up
—2 min easy walk, row, or bike
2 rounds:
—10 alternating runners lunge/lizard pose
—10 push-up to downward dog
—10 air squats
Workout
4 rounds of
* 2 minute moderate pace jog, bike, or row (can jog in place)
* 8 dumbbell standing push press (use a weight that you can do all 8 unbroken) https://m.youtube.com/watch?v=MqvN10OF5fo&feature=youtu.be
* 10 dumbbell squats (use same weight as push press) https://youtu.be/B86Zj72LwzA
* 20 alternating mountain climbers https://youtu.be/nmwgirgXLYM
Cool down
10 to 20 mins of
* Couch stretch
* Child’s pose
* Pigeon on both sides
* Cat/cow

Full Playlist: https://www.youtube.com/playlist?list=PL9E5DDBCFA8EA4B56--Boot Camp Workout Playlist - https://www.youtube.com/playlist?list=PL9E5DDBCFA8EA4B5...

01/27/2022

Eggs Muffins are an easy make ahead, grab & go breakfast. Use your favorite veggies and mix with eggs.
1. GENEROUSLY coat a muffin tin with nonstick spray, and divide your veggie mix-ins between the cups (they should be about two-thirds full).
2. Whisk together the eggs or egg whites, and spices. Fill each cup three-quarters of the way to the top with the mixture
3. Bake for 24 to 28 minutes at 350 degrees, until set. Let cool, then use a butter knife to loosen the outside of the muffins.

01/24/2022

 here is a really easy solution to the problem many people have of… I don’t have time to cook

01/21/2022

The Sun Is Your Best Source of Vitamin D
When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health

01/17/2022

INSTANT POT CHILI VERDE
PREP TIME: 10 MINUTES
COOK TIME: 25 MINUTES
TOTAL TIME: 35 MINUTES
SERVINGS: 4
AUTHOR: BECKY HARDIN - THE COOKIE ROOKIE

This INSTANT POT CHILI VERDE is made in minutes, full of flavor, and sure to warm your soul this Winter. All the spice in all the right places! We love to fry tortillas and lay them at the bottom of the bowl for extra crunch and texture.

EQUIPMENT
Instant Pot
INGREDIENTS
4 pound pork shoulder Boneless, cut into 2-inch chunks
4 tomatillos quartered, husks removed
2 Poblano peppers seeds and stems removed, roughly chopped
2 Anaheim peppers seeds and stems removed, roughly chopped
2 jalapeno peppers seed and stems removed, roughly chopped
1 can green chiles (4.5 ounce can)
1 white onion peeled and roughly chopped
6 cloves garlic peeled
1-2 teaspoons kosher salt
1 tablespoon ground cumin
1 tablespoon dried Mexican oregano optional
3/4 cup fresh cilantro chopped
8 corn tortillas
1 tablespoon canola oil
EXTRAS:
Sour cream
Chopped fresh cilantro
Cotija cheese
Lime wedges

INSTRUCTIONS
Set the Instant Pot to sauté. After 1 minute, add the pork cubes, tomatillos, Poblano peppers, Anaheim peppers, jalapeno chilies, green chilies, onion, garlic, cumin, 1 teaspoon kosher salt and oregano.
Set to manual, and cook 25 minutes. Allow pressure to release naturally.
While the Chile Verde cooks, prepare the tortillas by heating 1 tablespoon oil over medium-high heat in a medium skillet. Place a tortilla in the hot skillet and cook until bottom side begins to bubble and turns golden. Flip the tortilla over and heat the other side. Press the tortilla in an individual serving bowl and set aside. Repeat with one tortilla per serving. (It's a good idea to make a few extra.)