wellness

Hi everyone, how are we doing with our food logs??
Nutrition tip:Never go out to eat on an empty stomach, have a small snack like an apple or a pear before you leave the house.

Recipe: This one is really easy! Go to costco and buy "Cowboy Cavier" it is basically a bean salad with a few different types of beans, corn, tomatoes, cilantro, and lime dressing. It's great on a salad, you won't need any dressing. It can also be used with pasta for a easy pasta salad, very easy, healthy and nutritious. Let me know what you think.

Wellness tip: Take 5 minutes and sit quietly and just breath, don't think about anything but your breath. When you are done you will feel calm and relaxed. Try it every day, you deserve 5 minutes!!

Wellness Blog

Nutrition tip:  I know we've all heard it before but...Don't watch TV or read while you eat.  Focus on what you are eating!  We consume way too many calories without even noticing! 
Be in the moment and eat and do nothing else!

Recipe: Spinach Pie
1 pound frozen spinach(you can also use any of your favorite veggies)
1/2 pound low fat cottage cheese
5 egg whites
1 oz grated cheese
dash of garlic salt and pepper
optional:cooked turkey, bacon, diced tomatoes, diced ham
Cook spinach and drain water. Add cheese, egg and garlic salt.  Pour into pie plate bake 375 for 30 to 35 minutes.  Great hot or cold, also very good as a leftover for lunch.

Wellness tip:  I read this once somewhere and thought it was great, I carry it with me in my
day planner, it always makes me smile! Author unknown

Recipe for happiness: an insatiable curiosity, a joy of discovery,
quick to forgive, hold no grudges,
love without condition, stay loyal to the death,
see the best and ignore the rest.
wow, we can learn a lot from man's best friend!!

Wellness Blog

Nutrition tip: Aim for 8 servings of fruits and veggies a day.(ketchup doesn't count as a veggie!)

Recipe: Quinoa Salad

1 cup quinoa

1/3 cup lemon juice

1 Tbsp olive oil

2 med bell peppers chopped

1 can(15 oz) chickpeas, rinsed and drained

1/2 cup feta cheese

Garnish, either basil, cilantro(my favorite), or parsley

Cook the quinoa as directed on the box, usually 2 cups water to 1 cup quinoa, you can tell it's done when there's a little ring around the grain.

Let stand 5 minutes then fluff with fork.

Add lemon juice,mix, then add oil mix.

Mix in peppers, chickpeas, and cheese.

Garnish with herbs and serve either at room temp or chilled.

Enjoy.

Please let us know what you think after you try the recipe.

Wellness tip: Everyday think of 3 things you are grateful for. You may be surprised at all the goodness around you!

Wellness Blog

Nutrition: Have 3 servings of healthy fat per day, some good sources are avocado, extra virgin olive oil, ground flax seed, and salmon.

Recipe: Black bean chili with squash
1 tble olive oil,1 1/2 cup chopped onion, 1chopped pepper(I prefer red), 3 cloves garlic chopped, 2 cans black beans(rinsed and drained), 2 cups vegetable broth, 1 28oz can diced tomatoes, 1 tsp chili powder, 1/2tsp chipotle chile powder(I don't use this, I like mild), 1/2 tsp oregano, 1 med winter squash, 1/2tsp salt (optional)
1)Heat oil add onion and bell pepper,stir frequently, until soft(5Min) add garlic stir 1 min. Stir in beans, broth, tomatoes,chili powder, and oregano. Simmer 10 min, uncover cook 10 more minutes.
2)Cut squash in half, scoop out seeds,cook and cut into cubes(Shortcut buy pre-cubed squash and just toss in chili before you simmer in step1 and you save a lot of time, squash will cook, may have to simmer an extra 10 min. until squash is soft).
Enjoy!!!(I also skip the salt,figure there's some in the tomatoes and beans)

Wellness tip: Perform a random act of kindness everyday. It doesn't have to be big but it will benefit someone else and you may be surprised by how good you feel also!!

With that thought:The Pilates Center of WMass is accepting donations for the tornado victims at both studios. We are accepting toiletries, work gloves, diapers, wipes, sunscreen, bug spray, and cash donations. Sometimes we want to help but its so hard to find the time to get to an organization to help so we figure we will save you a step. Bring your items to Pilates and we will deliver these things to where they need to go. We are all so blessed, lets pay it forward and help others who really need our help today, and tomorrow.

Wellness blog

Nutrition tip for today: Aim to eat 25 grams of fiber per day.

Recipe: Thaw frozen strawberries. Take a Greek yogurt and mix in some of the strawberries. It's a great snack and a good substitute for ice cream!


Wellness: Continue to say thank you when you get a compliment! No negative comments!!

Fitness: Throughout the day engage the abdominals not just while exercising,do it while you are standing or sitting at work. Engage the pelvic floor and scoop the abdominals.

Wellness Blog

Our first recommendation: when it comes to eating, write down everything for one week! You will be amazed at how much you eat without realizing! This may also help you realize when you eat based on emotion rather then hunger.

Recipe: Spaghetti squash with black beans and Parmesan cheese
Cut the spaghetti squash in half, scoop out the seeds, sprinkle a little black pepper and garlic salt.
Place on a cookie sheet, bake in oven for 1 hour at 375. When cooled use a fork and scrap out squash (it will be stringy) add a can of black beans (rinsed in cold water) sprinkle with cheese and enjoy!!
This makes a great quick lunch microwave for 45 seconds. You have carbs, protein and a little fat from the cheese.

Mindfulness: For the next week whenever you get a compliment, simply say thank you! Do not respond with a negative comment to negate the compliment.