Lower body partner stretches

Video: Partner stretching is a great way to increase your flexibility.

Poblano Pico de Gallo Made with Sweet Vidalia Onion

Ingredients

1 large or two medium fresh vine ripe tomatoes, diced

1 large poblano pepper, firm and dark green in color

1/2 cup or less cilantro, chopped fine

1 large sweet onion like Vidalia, chopped

juice of 1 large lime

1 clove of garlic (2 cloves if you are a garlic lover)

salt and fresh ground black pepper to taste

Directions

Combine all ingredients and place in an airtight container in refrigerator to meld flavors together. Enjoy on all kinds of meat, poultry and fish or as a dipper for baked tortilla chips. This milder version can even be used on sandwiches without masking other flavors.

Simple Whole Wheat Pancakes Recipe

Ingredients

1 cup whole wheat flour

1 tsp baking powder

1/2 tsp baking soda

1/8 tsp salt

1 egg, lightly beaten

1 cup low-fat buttermilk

2 tbsp honey

Directions

Whisk whole-wheat flour, baking powder, baking soda and salt in a medium bowl.

In a small bowl, combine egg, buttermilk and honey.

Make a well in dry ingredients and stir in egg and buttermilk mixture. Allow batter to rest for a few minutes.

Set a nonstick frying pan to medium-high heat. Drop batter by 1/4 cupfuls on to griddle or pan. Cook until the edges begin to dry and bubbles appear in the pancakes. Flip and cook for 1-2 minutes more.

(Makes 8 pancakes)

How to do a v-sit with a twist

Video: This exercise focuses on your core.

Ramped Up Tuna Salad Recipe

Ingredients

3 cans tuna in water

1 onion (chopped)

2 tbsp mustard seed

1 egg beaten

2 tbsp minced cilantro

3 gloves garlic

2 tsp olive oil

twist of lemon juice

Preparation

Put the olive oil in a sauce pan and turn on high 2-3 minutes. Mix the egg, tuna and onion first. After mixed by hand add the remaining ingredients in a bowl and form into 2 equal patties. Place patties in sauce pan and sear one side for about a minute. Reduce heat to medium and continue to cook for about 5 minutes on each side. When finished, give each patty a twist of lemon juice. Serve and enjoy!

How to Weight Train at Home

Want to get into some weight training but can’t afford a full set of weights yet? Well if you use your imagination you can. There are many household items which you can use and still reap the benefits of weight training.

To start off weight training you don’t necessarily require a home weight gym. If you can afford it you can purchase a pair of dumbbells in the five or ten pound range. This is more than enough to get you started and in the meantime you can save for heavier weights as required.

If not you can improvise at home by using several items lying around your home. When beginning weight training you should always start with very light weights at first. You can easily use cans of food that are in your kitchen cupboards. As you progress you can use small water bottles.

If you have small children you can practice picking them up and just carrying them around. They will have fun and you will be getting a workout. Get your child to sit on your feet while doing some sit ups.

Other household items that can be substituted for weights are bags of sugar and a bag of potatoes. This weight can really add up and give you some great resistance.

When performing your weight training exercises you can make even a light weight have more resistance by slowing down your movements. At the same time really concentrate on the muscle you are trying to train. This can really make a huge difference in your results.

As your need for heavier weights increases you can fill water jugs with sand for added weight. Do you have an old tire in your garage? This can be a very useful weight training tool, just start moving in around your backyard for a great workout.

Another idea for weight training is to use your own body as resistance. This can be done by doing push ups in different positions. Try using your stairs to do push ups on. Start with a higher step and really lower your body down to the stair. As this becomes easy drop down one level until you are on the bottom step. This is also a great method to use if you have trouble doing a full body push up from the beginning. You could even use a wall to perform push ups and squats.

With a little imagination and resourcefulness it is still possible to find ways to weight train while on a budget.

Save Money, Make Your Own Fruit Smoothies

Ingredients

4 cups low fat vanilla yogurt

4 medium bananas

2 cups frozen strawberries

2 cups orange juice

Directions

If using fresh strawberries freeze strawberries the day before. Place 1/2 of each amount into blender. Blend on high for 30 minutes. Place other half of ingredients in blender and repeat. Serve immediately.

Sun Dried Tomato Dip

Ingredients

1 cup sun-dried tomatoes, rehydrated

1 tbsp balsamic vinegar

1 cup non-fat cream cheese

1/2 cup non-fat sour cream

basil leaves, for garnishing

Directions

Puree the sun-dried tomatoes and balsamic vinegar in the food processor. Add the cream cheese and process until the mixture is smooth.

Add the sour cream and pulse until combined. (Be careful not to over process or the mixture will liquify.)

Transfer the spread to a serving bowl and garnish with fresh basil.

(Makes 10 Servings)

How to Cook Naturally

Cooking naturally may sound so simple but are you cooking this way? Or do you rely on pre-packaged and frozen dinners too much? If you are guilty of the latter, you are not alone. So many people today feel rushed and pressured and turn to convenience foods instead. No wonder the rate of cancer and other diseases are on the increase.

Cooking naturally is really easy and doesn?t have to be complicated or expensive. The best way to start is by planning to cook one meal each day that contains lots of fresh ingredients. To keep the cost down only buy fresh ingredients which are in season locally. They are cheaper and fresher and it just makes plain sense to do so.

For instance in the fall use apples, squash and pumpkin to make all kinds of great recipes. You should try grilling butternut squash on the BBQ it is easy to scoop out afterwards and doesn?t require the addition of butter. Spaghetti squash is a great alternative to noodles and even your kids will be happy to try them.

During the summer fresh berries are cheap and plentiful so use them to make healthy desserts and breakfast shakes. Try mixing a handful of strawberries along with plain yogurt and cottage cheese and then blend them up into a tasty treat.

Even if you feel rushed for time you can still cook naturally. Add a side salad to your dinner and grill or bake some chicken or fish. There are lots of meals that can be cooked in thirty minutes or less and be totally healthy.

On the weekends when you have a little more time you can make up a pot of chicken or vegetable soup. The next time you roast a turkey or chicken use the leftovers and make a healthy soup, it is delicious and low in fat.

Instead of ordering Pizza make your own by using English muffins or pitas for the base. Then add a selection of toppings or let each person build their own personal pizza. These pizzas only take minutes to bake and will be ready in the same time it would take to order in a pizza, except you are saving money and improving your diet.

It really doesn?t take that much effort to start cooking more with natural ingredients. Next time you are out shopping pick up a couple of fruits and veggies and incorporate them into your meal plan.

Mixed Berry Blast-Off

Ingredients

1/2 cup frozen blackberries

1 cup frozen strawberries

1/2 cup frozen blueberries

1/2 cup plain nonfat yogurt

2 ice cubes

1 scoop vanilla whey

1 tbsp honey

1/4 cup water

Preparation

Combine strawberries, blueberries, blackberries, and ice into a blender and blend on high for 1 minute. Next, add the remaining ingredients and blend on high until creamy. Serve and enjoy! Ingredients

1/2 cup frozen blackberries

1 cup frozen strawberries

1/2 cup frozen blueberries

1/2 cup plain nonfat yogurt

2 ice cubes

1 scoop vanilla whey

1 tbsp honey

1/4 cup water

Preparation

Combine strawberries, blueberries, blackberries, and ice into a blender and blend on high for 1 minute. Next, add the remaining ingredients and blend on high until creamy. Serve and enjoy!