Self acceptance is important for mental health BUT everybody has those trouble zones on our bodies that we think need improvement….right? Today let’s talk about our cabooses. Booties. Our badonkadonks. Why does it look that way? well, you can blame part of it on your parents and the rest lies squarely on what you ahem, feed it and how you exercise it.
Your bottom is made up of the gluteus maximus muscle which serves to extend your hip behind you and the gluteus minimus and medius which lie beneath it. They move your leg away from your body. Most people that suffer from a saggy or big bottom are talking about the larger glute maximus muscle which starts from the back of your hip to the back of your leg. These 4 exercises are necessary to tame your booty:
- The Squat: Stand with legs shoulder width apart and sit back as if sitting in a chair. All of your weight should be on your instep and heels.* Make sure your knees and toes are lined up and pointing straight ahead* ( sets of 10-15)
- The Lunge: Stand with legs shoulder width apart and push forward off your right heel with your right leg ( knees and toes are lined up). Make sure your KNEE DOES NOT PASS YOUR TOE. The back knee should bend to a few inches above the floor. Push backwards of right foot and return to start position. Repeat with other leg. 2 sets of 10-15
- One Legged leg lift: Standing or on all fours lift one straight leg behind you. 2 sets of 12-20
- One Legged kick back: On all fours on palms with knees hip width apart, keeping the right knee bent, lift it up towards the ceiling with foot flexed (not pointed). 2 sets of 12-20
It’s getting hectic around here this holiday season! So much so that it is becoming all too easy to choose that slice of pie over the better for you salad. I know, I know, eating for pleasure is important too and Thanksgiving is my all time favorite holiday. Actually, I like Halloween all the way until New Year’s. Still, we can’t expect to fit into the new year’s eve outfit if we over do it. Thank goodness the ADA has come to the rescue with these 30 tips for eating on the go. Read On
Most of us secretly think that the 2 ingredients that make everything tastier are salt & fat. This might be true but there is a fine line between making something tasty and making it harmful by the amount of salt we use in. Did you know that you can retrain our taste buds by reducing the amount of salt you eat or use? The benefits of salt reduction are more important than getting rid of bloat so we can fit into our jeans. Watching our salt intake reduces our risk of the chronic conditions hypertension, stroke and heart disease. Why would we want to do this, you ask? Well here are the facts on sodium: According to the American Dietetic Association, we don’t need more than one teaspoon of sodium per day (2300 mg) and yet most of us consume double that amount daily (4000 mg).
Don’t worry, it’s not all our fault since we get most of our salt from packaged food and eating away from home. To that effect some lawmakers are enforcing the food industry to comply with salt guidelines in various states. Still, there is something good to be said about taking responsibility and preparing your own food
without getting crazy with the salt shaker. . So what do we look for when we’re shopping low-salt? Know how to read your food labels
- Sodium free : contains less than equal to 5 mg per serving
- Very low sodium: contains less than equal 35 mg per serving
- Low Sodium: contains less than 140 mg per serving
- Reduced sodium: regular product with sodium reduced by 25%
- No added salt, unsalted: product with no salt added during processing but might still contain sodium.
Living low salt
means using all the herb collection you have crowding up your cupboards. It also means trading in the salty broths, pickles, bouillon cubes, cured meats, chips, and canned soups for their low salt counter-parts. So the fact is, the more nutrient dense
foods we eat, the less room we have to eat junk which is where excessive salt lives.
Okay, I’m getting a bit personal here but let’s talk sports bras. I have had the same few for way too long now mostly because I hate buying them. There’s a fine line between comfort, support and death by choking on your sports bra. Some of them look so nice and pretty on the hanger until you make a sudden move and then….not so much. I mean, do I really have to pay $50 for something that soaks up sweat?!
Cornish hen or small chicken seasoned with salt, pepper and thyme
marinate it in orange juice for 30 mins to 2 hrs
pre heat oven to 375 degrees
dice small red potatoes ( or sweet potatoes), leeks and onions + chopped spinach, sprinkle with cumin or paprika.
Place chicken on foil or baking sheet and pour remaining OJ over bird. Place veggies around chicken.
Bake for 40 minutes.