KDR Healthy Eats: Beats ‘n’ Greens

KDR Healthy Eats: Beats ‘n’ Greens

Beats ‘n’ Greens

INGREDIENTS:

  • 2 pounds fresh green beans, trimmed
  • 1 pound fresh beets, trimmed, peeled, and cut into thin wedges
  • 1/2 cup sliced shallots (4 medium)
  • 1/4 cup olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup broken walnuts
  • 1/2 cup crumbled feta cheese (2 ounces)

INSTRUCTIONS:

  1. Preheat oven to 425 degrees F. In a large roasting pan combine green beans, beets, and shallots. Drizzle with oil and sprinkle with salt and pepper; toss to coat.
  2. Roast, uncovered, for 45 to 50 minutes or until beans and beets are tender, stirring once or twice and adding walnuts during the last 10 to 15 minutes of roasting.
  3. To serve, transfer roasted vegetables to a serving platter. Sprinkle with cheese.
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KDR Healthy Eats: Taco Zucchini Noodles

KDR Healthy Eats: Taco Zucchini Noodles

Taco Zucchini Noodles

INGREDIENTS:

  • 1 tbsp olive oil
  • 2 large zucchinis, spiralized
  • 1 lb lean ground turkey
  • 1 clove garlic, minced
  • 1/2 small brown onion, peeled and finely chopped
  • 3 tbsp of homemade taco seasoning (or one packet of your favorite taco seasoning)
  • 1/4 cup water
  • 14 oz can diced tomatoes
  • 1/2 cup shredded cheddar cheese
  • fresh cilantro leaves
  • one lime, sliced into wedges

TACO SEASONING:

  • 1 tbsp chili powder
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp dried oregano
  • 1/2 tsp paprika
  • 1 1/2 tsp ground cumin
  • 1 tsp table salt
  • 1 tsp ground black pepper

INSTRUCTIONS:

  1. In a large pan or skillet, add olive oil and bring to medium high heat. Add zucchini noodles and cook until zucchini release water and are just cooked. Drain water and remove noodles from pan, setting them aside for later.
  2. Add garlic, onions and ground turkey to your skillet. Cook until ground turkey has browned, crumbling the ground turkey as you cook it. Drain out excess fat.
  3. Sprinkle taco seasoning across turkey. Add entire contents of the diced tomatoes (including the liquid), 1/4 cup water and stir into the turkey mixture. Stir and cook on medium heat until everything is evenly mixed, turkey is cooked through, and sauce has thickened.
  4. Turn heat down to low and add in zucchini noodles. Gently toss zucchini into the sauce, but be careful not to cook the zucchini further or else the noodles will release more water and make the sauce watery. Sprinkle cheese over the pasta. Turn off heat and cover with a lid until cheese is melted.
  5. Garnish with cilantro and squeeze lime juice if desired before serving.
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KDR Healthy Eats: Grilled Salmon with Avocado Salsa

KDR Healthy Eats: Grilled Salmon with Avocado Salsa

Grilled Salmon with Avocado Salsa

INGREDIENTS:
  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil (I used light extra virgin olive oil)
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1/2 tsp ancho chili powder
  • 1 tsp black pepper
Avocado salsa:
  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro
  • Salt to taste

INSTRUCTIONS:

  1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix
  2. refrigerate for at least 30 minutes.
  3. Pre-heat the grill.
  4. Combine the avocado, onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.
  5. Grill the salmon to desired doneness. (I grilled for about 5 minutes)
  6. Top with avocado salsa and enjoy!

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KDR Healthy Eats: Honey Lime Chicken

KDR Healthy Eats: Honey Lime Chicken

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KDR Healthy Eats: Garlic Butter Salmon

KDR Healthy Eats: Garlic Butter Salmon

Garlic Butter Salmon

INGREDIENTS:

  • 1/2 cup unsalted butter, melted
  • 1 tablespoon brown sugar
  • 1 tablespoon lemon juice
  • 3 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • Kosher salt and freshly ground black pepper, to taste
  • 2 pounds salmon
  • 2 tablespoons chopped fresh parsley leaves

INSTRUCTIONS:

  1. Preheat oven to 375 degrees F. Line a baking sheet with foil.
  2. In a small bowl, whisk together butter, brown sugar, lemon juice, garlic, oregano, thyme, rosemary, salt and pepper, to taste.
  3. Place salmon onto prepared baking sheet and fold up all 4 sides of the foil. Spoon the butter mixture over the salmon. Fold the sides of the foil over the salmon, covering completely and sealing the packet closed.
  4. Place into oven and bake until cooked through, about 15-20 minutes.
  5. Serve immediately, garnished with parsley, if desired.
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Oops I peed my pants!

Oops I peed my pants!

Are you a mom and have you ever peed yourself?  You might have something called Pelvic Floor Dysfunction.   It’s a common problem female’s have after giving birth.  If you have ever:

  • Felt like you were going to pee your pants during exercise, fitness classes, personal training sessions, coughing, sneezing or anything that made you bare down.
  • Experienced pain with sex or inserting a tampon.
  • Found yourself going to the bathroom more, even when your not drinking a lot of water.
  • Found it difficult to empty your bladder or bowels.
  • Had lower back or pelvic pain.

Then you may be suffering from pelvic floor dysfunction.

I’ve been there…

I remember the first time I peed my pants while deadlifting. I was horrified and felt ashamed!

I was in a gym with a bunch of guys, training for my first powerlifting meet.  I had just lifted 250 pounds (10 pounds shy of my goal of hitting a double bodyweight deadlift), that’s a lot of weight for anyone, let alone someone that weighs 130!  I knew halfway through the lift that I had peed my self, but, I gritted it out, cause you gotta finish that shit!  

So there I was, with wet pants and I remember thinking “this is not normal”, something is wrong with me.  I was so EMBARRASSED!  Thankfully I had a change of pants, so I ran to the bathroom and came back to finish my work out.  None of the guys asked why I changed my pants…I think they all might have suspected, but most guys get a little timid when you start talking about the female reproductive system.  My son was born 10 years prior so I never thought that I was dealing with pelvic floor issues but after this incident, I went to see my OBG who suggested that probably was it.

After meeting with the OBG, I talked with a number of my female clients who were having the same issues. Most found it too embarrassing to discuss with friends and partners, nevermind their personal trainers, and some even resigned themselves to just putting up with the issues.

Peeing your self is NOT NORMAL and it’s NOT OK!  You CAN do something about it!

I believe that somewhere along the line there is an assumption that, as we age, we should expect some kind of urinary incontinence. Unfortunately, this is far from the truth.

Pelvic Floor 101

It’s important to understand first that the pelvic floor is not only affected by pregnancy and birth; aging, nutrition, hormones and exercise can also affect it. The pelvic floor is a group of muscles and connective tissue that sit inside the pelvis.  The function of the pelvic floor is pretty simple – it keeps your insides, inside!

This is a great side illustration from the “Pre and Post-Natal Training Certification” text book from Girls Gone Strong.

The five pelvic floor essentially does five things:

  1. The pelvic floor muscles (PFM) constrict (in a good way) the urethra, vagina, and anal canal. This constriction is vital for good bladder and bowel control.
  2. PFM’s offer support for all internal organs, so they literally help to keep internal organs inside the body.  They keep your insides…insides!
  3. The PFM’s are a part of the deep stabilizing systems for the trunk.  That means a weak pelvic floor can contribute to lower back and hip issues.
  4. They respond to breathing and changes in abdominal pressure.  This is why it’s common for women with pelvic floor issues to pee themselves when they sneeze.
  5. The pelvic floor muscles respond to pain and emotion via the sympathetic nervous system.
 

What I did about it and it can help you!

While I knew doing Kegal exercise were important pre and post natal, 10 years later I had stopped doing them. Which lead to peeing my pants while working at the gym. Immediately I began doing them during my warm-ups, hey I had to start somewhere. But this wasn’t enough for me at that time because I also started experiencing low back and hip pain. Through extensive research and talking to other coaches and personal trainers, I included three other exercises to my daily routine(let’s face it, it takes a lot more than 3 hours a week to see results).

Remember muscles get strong and maintain strength through use so it’s important to exercise the pelvic floor muscles just like any other muscle. If you don’t use it, you lose it.

Here are three exercises I added to my daily routine (and use with dozens of my personal training clients):

Breathing: I added a 2-3 minute breathing drill. The breathing drill helps connect the core and pelvic floor. This drill will not only help regain tone throughout the entire floor but it also is great for gaining and releasing tension in the abdominal and pelvic floor.

This is a great video that walks you through “Connection Breathing.”

 

Half Kneeling Hip Flexor Stretch with an Overhead reach: This stretch will improve stability, as the position itself is a bit unstable. It’s a nice opening side stretch for the diaphragm and the ribcage which can become tight with the daily positions and movements involved in life. Do 8 reps on each side.

Squats will help maintain good mobility and movement through the ankles and pelvis. This can be done assisted or body weight but it’s important to incorporate the connective breathing above while performing the squat. 

Once I added these to my daily routines not only did the incontinence get better but my lower back felt better. I competed in my first powerlifting, broke a deadlift PR and did NOT pee my pants.  Check out a video of me hitting a very hard 250 in the gym.  This was a few years ago…watching this makes me want to write a blog post about how to improve your deadlift.  Stay tuned! 

 

Don’t be embarrassed! Statistics say that 1 out of every 5 Americans (of every age) suffer from some type of pelvic floor dysfunction at some time in their life. Over 25 million Americans suffer from urinary incontinence alone or involuntary loss of urine.  I can help you!  If this article hit home, let’s connect!  All you have to do is click the link below, sign up for a 30-day trial and I will be in touch to schedule a strategy session and get you started.  It’s that easy!  

 

Side note: There are many serious issues relating to pelvic floor dysfunction. It is important that you see your doctor, OBG or find a Pelvic health physiotherapist if you are experiencing any issues or you believe you are dealing with some pelvic floor dysfunction. My job is to help women achieve their goals by providing an evidence-based training and nutrition program along with body-positive and self-care information.

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