Home - Achieve Fitness Studios

Achieve Fitness Studio

Achieve Fitness Studio

ACHIEVE FITNESS with

LISA
DeSico-Boyd

At Achieve Fitness Studio, my focus is creating stronger, healthier versions of my clients, through health and fitness. I believe that gaining self-confidence and overall happiness is the starting point of getting comfortable in your body, no matter what shape or size.

I’m dedicated to your mind and spirit, which I feel will lead to physical transformations. Benefit from my 30 years of experience. Take control of your health and fitness. I will guide you every step of the way.

I have helped clients increase energy, adopt healthy habits, feel years younger, increase vitality, lose weight, reduce body fat, lose inches off their waist, get off medications, reduce inflammation, improve their outlook on life & make positive changes in their lifestyle that stick!

LEARN MORE

ACHIEVE FITNESS with Lisa DeSico-Boyd

JOIN THE MOVEMENT ON INSTA #ACHIEVEFITNESS

achievefitness_studio

https://conta.cc/3LANvZA Here's your ultimate gui

https://conta.cc/3LANvZA

Here's your ultimate guide to balancing protein, fiber, and healthy fats on your plate:

🥩 Protein Power: Protein is your body's building block. It supports muscle growth, repairs tissues, and keeps you feeling satisfied. Opt for lean sources like grilled chicken, turkey, fish, or beans.

🌾 Fiber Finesse: Fiber is your digestive superhero! It keeps things moving smoothly and helps regulate blood sugar levels. Load up on colorful veggies, whole grains like quinoa or brown rice, and legumes like lentils.

🥑 Healthy Fat Fabulousness: Healthy fats are essential for overall health. They keep your heart happy, boost brain function, and enhance nutrient absorption. Think avocados, nuts, seeds, and olive oil.

🍽️ Here's the Plan:

Fill half your plate with a rainbow of veggies and greens. 🥦🥕
Reserve one-quarter for lean protein. Think grilled chicken, fish, or plant-based options like lentils. 🍗🍛
The remaining quarter can be for a high fibre, complex carbs (optional). Go for brown rice, quinoa, sweet potatoes, or parsnips🍚🍠
Don't forget a sprinkle of healthy fats! A drizzle of olive oil or a sprinkle of nuts and seeds adds a satisfying touch. 🥑🌰

Remember, it's all about creating a harmonious plate that fuels your body with a variety of nutrients. Each element plays a crucial role so let's focus on balanced eating! 🥂🥗

So try this formula out at your next meal and see what you come up with for your next meal using what you currently eat!

https://conta.cc/3ZiTXKl Studies Link Obesity to S

https://conta.cc/3ZiTXKl
Studies Link Obesity to Smaller Brains
Being obese means having a bigger body, of course. But research indicates it also means having a smaller brain – and a higher risk of developing Alzheimer’s disease.

“The more we understand about (body fat), the clearer it becomes that belly fat is its own disease-generating organism,” said Dr. Lenore Launer in an statement by the National Institutes of Health.

Several studies in recent years have addressed the link between obesity and brain health.

“Research shows obesity impacts brain health from childhood well into adulthood, affecting everything from executive function skills – the complex ability to initiate, plan and carry out tasks – to substantially raising dementia risk,” says the American Heart Association.

Time magazine shared another study that suggests eliminating excess fat can improve brain function -- and that exercise can reverse brain damage that was possibly caused by fat. Obese adults are 35 percent more likely to develop Alzheimer’s. One expert says obese people’s brains are 8 percent smaller.

It’s not clear why. But other health conditions that affect inactive older people – like high blood pressure and type 2 diabetes – are also linked to obesity.

Eating right and staying at a healthy weight are good for brain health, increasing blood circulation throughout the body, including the brain.

The connection between body and brain health continues to emerge. It’s just one more reason to take better care of yourself through a healthy lifestyle that includes regular exercise.

Your body and your brain are depending on it.

https://conta.cc/3ZenDIf After age 50 or so, many

https://conta.cc/3ZenDIf
After age 50 or so, many people start to gain weight, develop high blood pressure, and become frailer and weaker by the day. The health benefits of lifting weights (or resistance/strength training) for older people have been proven countless times over many years. Yet it’s still seen as a young person’s activity, usually in pursuit of nothing more than a muscular physique.
Education is crucial in overcoming harmful stereotypes. I'm starting with 15 – all proven by legitimate medical studies. This isn’t just my opinion. Ask your doctor. Then call me, and let’s get going.

15 Reasons to Weight Train Now

1. It slows age-related muscle loss and increases muscle mass and quality. We all lose muscle as we age, but we need it to stay strong enough to function in daily activities, not to mention to travel, enjoy sports, and play with grandkids.
2. Resistance training burns fat. Think it’s all about cardio? Wrong. So many people want to lose weight, and if you’re one of them, then you need to be lifting.
3. Weight training improves balance -- both when standing still and when moving, thus lowering the risk of falls.
4. It eases arthritis pain.
5. Lowers blood pressure.
6. And fights obesity.
7. Strength training builds bones and fights osteoporosis. This is an extra motivation for women, who lose a small percentage of bone mass each year after menopause.
8. It fights depression among older adults.
9. Plus dementia, including Alzheimer’s.
10. And Parkinson’s Disease.
11. Weightlifting helps you sleep better.
12. It helps your self-esteem and appearance.
13. It can improve memory and mild cognitive impairment.
14. Strength training is effective at treating the symptoms of Type 2 diabetes.
15. It boosts our metabolism, in addition to burning fat and building muscle. So, we’re also using more calories when we’re resting and sleeping.

We are talking about the safest, most effective tool to improve your quality of life. We promise you will NOT look like you’re entering a bodybuilding show. Sorry it’s not in a pill. But we know this way is better.

Positivity: The mind is like a sponge. Soak it wit

Positivity: The mind is like a sponge. Soak it with positive, nurturing, thoughts that cultivate happiness, & positivity. For example, I know many of you like me limit the amount of news you are exposed to on television. Too much News is depressing. It’s not about ignoring or pretending negative things don’t happen, but rather balancing negativity with goodness and positivity. Listen to motivating podcasts, comedies, take a nature walk, fresh flowers, laughter, goodness.
-
💪🏼Exercise is natures Prozac. exercise releases feel good endorphins that dramatically boost your mood. That’s why I call it my happy hour.
-
☃️Positivity Snowball Effect: Start by changing 1 small thing to change your current lifestyle such as: drink it, extra glass of water, have an apple instead of a doughnut, park farther from your destination, do one more set at the gym, smile & say hello to people instead of looking at your phone. You will soon discover that one thing leads to another to create more positive energy in your life.
-
Have a healthy happy day! I am here to help you be your healthiest, happiest self - inside and out

#positivevibes #happy #healthy #exercisetherapy #fitmominspire #fittips #inspireothers

https://conta.cc/3R8mJeD They say that you can’

https://conta.cc/3R8mJeD

They say that you can’t out-exercise a bad diet. And they’re right. Ninety percent of our focus really should be on food for optimal health. If food is most important to maintaining a healthy weight, do we really need to workout at all? If so, how long do we need to work out for? And what’s the best type of workout? So many questions.
Here is a reminder about the long-term health benefits of consistent exercise beyond weight management.

- Strength and Injury Protection. Strength training helps to reduce the loss of muscle mass as we age and helps us make it through life injury free.

- Better insulin sensitivity: Exercising makes muscles more sensitive to insulin, which means you need less insulin. This is a good thing.

- Increased detoxification and decreased stress levels: Moving your body jumpstarts our natural detoxification processes, through the skin and colon. It helps get our circulation going and ignites the lymphatic system. It also reduces certain hormones, like cortisol (or our stress hormone), which helps us feel better in the short-term.

- Reduced risk of chronic disease: Showing up consistently to move your body protects your heart, balances your hormones and reduces inflammation - all key factors in protecting you from chronic disease like cancer, stroke, heart attacks and overall aging.

- Maintains a healthy immune system. Very important these days!
In an old interview with Oprah, J. Lo spoke about her fitness routine and said “You don’t need more than an hour in the gym [a day]. You need the consistency more than you need to be in there killing yourself.”

What work out is best for you? It should be one you’ll actually do. Find something you actually enjoy so that you’ll keep it up. This summer, I walk my dogs for 30 minutes followed by a 40 minute workout before or after training my clients Monday-Friday. Let's work out together! Reach out 216-465-69335 and let's discuss your goals and put a plan into action.- or tag us on Instagram (@achievefitness_studio) to show us how you're moving.

https://conta.cc/3OUr3LL Black-Eyed Pea Power Bow

https://conta.cc/3OUr3LL Black-Eyed Pea Power Bowls - Serves 4.

Sweet Potatoes:
1 large or 2 medium sweet potatoes, peeled and cubed (about 1 pound)
1 tablespoon extra-virgin olive oil
¾ teaspoon kosher salt
½ teaspoon ground cumin
½ teaspoon smoked paprika
Pinch of cayenne pepper

Black-Eyed Peas:
1 ½ to 2 cups cooked or canned, drained, and rinsed black-eyed peas
¼ cup chicken broth, vegetables broth, or water
2 garlic cloves, minced

Black-Eyed Pea Power Bowls
2 teaspoons fresh lime juice
1 canned chipotle pepper in adobe sauce, finely chopped
1 teaspoon ground cumin
Kosher salt to taste

Curried Green Goddess Dressing:
1 cup plain full-fat Greek yogurt
1 cup mixed fresh herbs (cilantro leaves, basil leaves, fresh parsley)
2 garlic cloves
1 tablespoon fresh lime juice
1 teaspoon hot Madras or regular curry powder
¾ teaspoon kosher salt
Pinch of cayenne pepper

For serving:
1 ½ cups cooked brown rice (or grain of choice)
¼ cup thinly sliced pickled red onions (see note)
2 avocados, peeled and sliced
Fresh cilantro leaves

1. Roast the sweet potato: Preheat the oven to 400 degrees. In a medium bowl, toss together the sweet potato, olive oil, salt, cumin, paprika, and cayenne.
2. Spread the mixture out on a large, rimmed baking sheet and roast for 20 minutes. Give the mixture a stir and roast 15 minutes longer, or until the potatoes are browned and tender.
3. Meanwhile, prepare the black-eyed peas: In a medium saucepan, combine the black-eyed peas, stock or water, garlic, lime juice, chipotle, cumin, and salt and bring to a boil over medium heat. Reduce the heat to low and simmer until the flavors have melded, about 5 minutes. Remove from the heat, cover, and set aside.
4. Make the dressing: In a blender or food processor, combine the yogurt, herbs, garlic, lime juice, curry powder, salt, and cayenne, and blend until smooth.
5. To serve: Divide the grain of choice, peas, sweet potato, and avocado slices among 4 bowls. Top with onion slices, drizzle with dressing, and garnish with cilantro leaves.
6. Leftover ingredients may be refrigerated separately in airtight containers for up to 5

I'm excited to discuss the conversation behind "Po

I'm excited to discuss the conversation behind "Power 9", the set of lifestyle habits that research has found to be in common between the people of the Blue Zones.

It's my mission to help my clients live a little better every day, and develop a healthy lifestyle that's focused on longevity, rather than quick fixes - so here's to creating mini Blue Zones within our own homes!

Today we will focus on a particularly important Lifestyle Habit at Achieve Fitness Studio,
#4: Belonging.

As human beings, it is our most natural need to belong. We are wired to crave connection, and as social creatures belonging to any sort of community, or "tribe" is how we thrive.

For those in the Blue Zones, the power of belonging had one commonality: "All but five of the 263 centenarians that were interviewed for The Blue Zones, a project by National Geographic researcher, Dan Buettner, belonged to a faith-based community.

Denomination doesn't seem to matter. Research shows that attending faith-based services four times a month will add 4 - 14 years of life expectancy."

Religion, or faith-based communities serve an important purpose for belonging not just to a single community, but finding one's place in the world. Even more interestingly - having a spiritual connection, especially that's shared with others can help our brains become more resilient.

My fitness coaches and I at Achieve Fitness Studio reflected on the importance of belonging, we realized that to us, it doesn't necessarily need to be limited to religious communities. There are so many ways that we find belonging and a sense of togetherness, even in the world we live in today. says vulnerability researcher Brené Brown, belonging in its most simple form, is "the innate human desire to be part of something larger than ourselves." It's that simple.

If you need some inspiration, here are some of my favorite ways to find belonging: Fitness clubs & classes, book clubs, coworking spaces, and even volunteer groups.

Happy Friday! Sending you a smile! 6 Easy ways to

Happy Friday! Sending you a smile! 6 Easy ways to boost your mood!😎
-
1. Workout. Okay you knew that was coming. Exercise releases feel good endorphins that make you feel happy. Exercise has been called natures Prozac
-
2. Listen to music. It’s impossible not to feel happy when your favorite tunes are playing
-
3. Expressively love your pet
-
4. Smile. It tricks your brain into feeling happier. Try it!
-
5. Eat a little dark chocolate 80% cocoa to release feel good endorphins
-
6. Get 15 min of ☀️sunshine to boost your mood and get a healthy dose of vitamin c

#smilemore #lovelife #sunshinetherapy #hugyourdog #niyamasol #niyamasolleggings #pinkflamingos #beachbum

QUINOA AND CUCUMBER NOODLES SALAD WITH AVOCADO DRE

QUINOA AND CUCUMBER NOODLES SALAD WITH AVOCADO DRESSING
A protein-rich salad that will quickly become a weekday staple.

Serves: 4 – 6

INGREDIENTS:
2 cups cucumber, spiralized or julienned
2 cups chopped tomatoes
2 large avocados, diced
1 red onion, sliced
2 cups cooked quinoa
1 handful chopped parsley (or cilantro)
For the dressing:

1 ripe avocado
1/4 cup white wine vinegar
Juice of one lime
Salt and fresh cracked pepper, to taste
3/4 cup olive oil

DIRECTIONS:
The salad:
In a large bowl combine cucumber, tomato, avocado, onion, quinoa and parsley.
The dressing:
In a blender or food processor, combine avocado, vinegar, lemon juice, salt and pepper. Pulse until smooth and creamy. Add in olive oil progressively until just combined. Transfer to a jar and drizzle over the salad before serving.
https://conta.cc/3OIBcee

How Exercise Helps Manage Our Changing Hormones Ho

How Exercise Helps Manage Our Changing Hormones
Hormones contribute to all aspects of our wellbeing, and it’s important that our bodies produce the right amounts. Mood swings, loss of strength, and a lower libido – all are common among people over 50 because of hormonal changes.

The National Society of Sports Medicine focuses on hormones related to weight loss.

“When kept in balance, these hormones have the largest effect on metabolism,” the organization says. “When out of balance, they can prevent your client from achieving the fitness results they desire.”

Recent studies have reported an anti-aging effect of exercise on the endocrine system including positive changes in cortisol (also known as the stress hormone), growth hormone and insulin. Here are some other ways exercise can help improve hormone health:

• Physical activity can affect hormonal health regarding insulin, which lets cells take up protein for energy and muscle. Too much can cause a range of health problems. Aerobic exercise, strength training, and endurance exercise can help.
• Exercise, including weightlifting, boosts testosterone, growth hormone and others to add strength and sex drive while slowing some natural effects of aging.
• Raising your heart rate for 30 minutes every day boosts estrogen to relieve menopause symptoms.
• Exercise increases dopamine to reduce stress and depression. It’s what causes “runners’ high.”

Other Ideas for Hormone Health

Everyone is different, and your hormone health is complex for men and women alike. Discuss any health questions with your doctor. Also keep in mind:

• Eat plenty of protein to maintain healthy muscles, bones and skin. Protein also affects hormones that control hunger.
• Avoid sugar, which can play havoc with insulin and insulin resistance.
• Manage stress. Cortisol and adrenaline play helpful roles, but too much can contribute to overeating, high blood pressure, and anxiety.
• Get plenty of fiber, which helps produce hormones that make you feel full.

For healthy living after 50, you’re in the driver’s seat to manage exercise, medical care, diet, stress and more.

We are here to help.
https://conta.cc/45roNC9

HONEY DIJON CHICKEN AND VEGGIES FOIL PACKS 4 SERVI

HONEY DIJON CHICKEN AND VEGGIES FOIL PACKS
4 SERVINGS PREP TIME: 10 MIN COOK TIME: 25 MIN
Perfect for a quick and healthy dinner

INGREDIENTS:
4 boneless skinless chicken breasts
3 tablespoons olive oil
6 cloves minced garlic
Pinch salt and pepper
1/3 cup honey ( optional for low-carb, keto diet)
2 tablespoons whole grain Dijon mustard
Chopped fresh parsley
Crushed chili pepper (optional)
4 zucchini, sliced
1 pound (450g) grape tomatoes, halved

DIRECTIONS:
1. Pre-heat your oven to 400°F (200°C). Lay four 12×12 inch (30×30 cm) squares of foil out on a flat surface. Place zucchini slices, tomatoes in the middle of each piece of foil. Season with salt and pepper, then top with each chicken fillet. Season chicken with salt and pepper, to taste.

2. In a small bowl, combine olive oil, minced garlic, mustard, and honey. Divide the sauce over each chicken pack and sprinkle with crushed chili pepper and chopped parsley.

3. Fold the foil over the chicken and vegetables to close off the pack, pinch the ends together so the pack stays closed.

4. Transfer the packs to a baking sheet and bake for 20-25 minutes or until chicken is cooked through and veggies are tender. Serve immediately and open carefully. Enjoy with an additional touch of parsley!
https://conta.cc/45oWSTE

Functional Fitness: In Shape for Everyday Life Wh

Functional Fitness: In Shape for Everyday Life

Why should you exercise regularly? For big muscles? To lose weight? To beat your brother-in-law at golf?
Sure, all of those are good reasons for some people. But what about working out so you are better prepared for the activities of everyday life, like carrying in groceries and putting them up? Like having the stamina for a busy day? Or climbing up and down the stairs without getting winded?
Fitness for Life
As we age, we lose muscle mass and bone density. That’s where the fear of frailty comes in. It’s what causes us to worry about falling later in life. It’s also what inhibits us from enjoying activities without getting hurt. Think of a guy who can lift heavy weight at the gym but throws out his back picking up a suitcase.
Functional fitness helps keep us strong and agile, with the endurance to live life the way we want to – even if “fitness” for its own sake isn’t necessarily the priority. And, if you’re worried that working out will bulk you up like an action hero, I can’t stress enough: That’s just not going to happen. It has gone beyond being a trend.
How It Is Different
Compare functional exercises to traditional weightlifting, which usually focuses on one muscle at a time. You’re often seated, the range of motion is restricted – and the movements are not related to daily life. Functional exercises help muscles work together. Body control, mobility, posture, safety and balance are also primary goals. Squats and pushups are good examples. So are lunges, which are common in tasks like vacuuming and yardwork.
As WebMD puts it, functional fitness is “about training your body to handle real-life situations.” That means exercises focused on “building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.”
Does functional fitness sound like a good idea for you? We’re here to help you with safe, functional programs to boost your fitness, confidence and enjoyment of daily life.
https://conta.cc/3qkERXC

HEALTHY CHICKEN PASTA SALAD WITH AVOCADO, TOMATO,

HEALTHY CHICKEN PASTA SALAD WITH AVOCADO, TOMATO, AND BASIL �
6 SERVINGS PREP TIME: 10 MIN COOK TIME: 10 MIN

Healthy chicken pasta salad is packed with flavor, protein and veggies. Try this pasta salad recipe for a quick lunch or a light dinner!

Ingredients:
2 medium cooked chicken breasts, shredded or chopped (we used rotisserie chicken)
2 ripe avocado pitted and diced
1 pound cooked rotini pasta or similar
1/2 cup chopped red onion
1 cup cherry tomatoes, halved
1/2 cup freshly chopped basil
Salt and fresh cracked pepper, to taste

Dressing:
1/2 cup white wine vinegar
1 tablespoon Italian seasoning
3/4 cup extra virgin olive oil
Salt and pepper to taste

DIRECTIONS:
1. To make this healthy chicken pasta salad recipe: In a large bowl, add the salad ingredients, the shredded chicken, pasta, onion, avocado, cherry tomatoes, and basil.

2. In a jar, combine the ingredients for the dressing: vinegar, Italian seasoning, Olive oil, salt and pepper.

3. Drizzle your chicken pasta salad with the dressing. Toss gently until all the ingredients are combined. Serve the chicken pasta salad immediately, or chill for later. Enjoy!
https://conta.cc/441Uxgk

Are you a Debbie Downer? Or do you go around humm

Are you a Debbie Downer?

Or do you go around humming “Don’t Worry, Be Happy” all the time?
And which do you think is better for your health – a negative attitude or a positive one?
Yep, it should be obvious. And it’s also true. Studies show that optimism is good for our physical and mental health, as well as our longevity.

• One group of researchers reported “older individuals with more positive self-perceptions of aging… lived 7.5 years longer than those with less positive self-perceptions of aging.”
• Another found that a positive outlook boosts heart health, even among people with a family history of heart disease.
• People with a positive outlook live longer, have fewer heart attacks, and struggle less with depression.

The positive news about all this, even for those with a grumpy disposition?
Exercise helps. Simply by moving our bodies, we put ourselves in a better mood. And by maintaining strength, agility and endurance, we build upon our happiness every day. So, go for a walk, ride a bike, lift weights, run, swim, hike, practice yoga, dance – whatever you like.

Need more?
• Smile and laugh, even if you’re faking it – studies show we get the same physical benefits by just going through the motions.
• Write down or say something you’re grateful for every day.
• Call or see a friend or loved one.
• Let go of what you can’t control – like traffic, past mistakes, and other people.

I'm here to help get you moving better, feeling better – and even looking better! Call today to get started.
216-465-9335
https://conta.cc/3KkiqIX

7 Reasons Weightlifting Is So Great Later in Life

7 Reasons Weightlifting Is So Great Later in Life

If you’re like most people, you probably think weightlifting isn’t for you, right? Maybe you think it’s just for younger people who want big muscles. And if you didn’t want that back then, you sure don’t want it now, right?

But wait. There’s more to it.

Did you know that strength training is so much more important after age 50 – and for reasons that are far more relevant and compelling than looking good at the beach? (Not that there’s anything wrong with that!)

Strength training means more than just pumping heavy iron. It also means using machines, practicing yoga, and even performing body-weight exercises with no equipment at all. The key is resistance, not steel bars.

Here are just seven of the main reasons mature people should be strength training on a regular basis.

1. It slows age-related muscle loss and increases muscle mass and quality. We all lose muscle as we age, but we need it to stay strong enough to function in daily activities, not to mention to travel, enjoy sports, and play with grandkids.
2. Resistance training burns fat. Think it’s all about cardio? Wrong.
3. Weight training improves balance -- both when standing still and when moving, thus lowering the risk of falls.
4. It eases arthritis pain, lowers blood pressure, and fights obesity. (Wait – that’s three great reasons in one!)
5. Strength training builds bones and fights osteoporosis. This is an extra motivation for women, who lose a small percentage of bone mass each year after menopause.
6. It fights depression among older adults, as well as Alzheimer’s, Parkinson’s and other chronic ailments.
7. Weightlifting helps you sleep better, which in turn helps you lift weights better.

Plus, let’s not forget this: It’s fun!

If you spent your earlier years thinking that weightlifting isn't for you, come in and let us show you how to enjoy it now.

It’s never too late, and I'm here to help.
https://conta.cc/3OrAJ1a

https://conta.cc/3DlPCM9 Healthy Recipe, Mixed Le

https://conta.cc/3DlPCM9

Healthy Recipe, Mixed Lettuce Salad with Apples, Toasted Pecans, and Shaved Parmesan

Ingredients
• 3 packed cups baby arugula leaves
• 3 packed cups thinly sliced hearts of romaine or iceberg lettuce
• 1 tart, crisp apple, cored and thinly sliced
• 1/2 of a medium white onion (or 2 or 3 scallions), thinly sliced
• ½ cup pecan halves, toasted and coarsely chopped
• 2 tablespoons cider vinegar, plus more, to taste
• ¼ cup extra-virgin olive oil, plus more, to taste
• Flaky sea salt to taste (or regular salt)
• Freshly ground black pepper
• A 2-ounce block of Parmesan cheese

Instructions
1. In a large salad bowl, combine the arugula, romaine, apple, onion, and pecans. Drizzle with 2 tablespoons of vinegar and toss well. Then drizzle with ¼ cup of olive oil and toss again so that the leaves are evenly coated, adding a little more if needed but taking care not to overdo it.
2. Sprinkle with about half a teaspoon of salt and a few grindings of pepper, toss again, and give a leaf a taste. Add a splash of more vinegar if it can use some more tartness, and adjust the seasonings as needed.
3. Shave the cheese directly over the top of the salad and serve immediately.

https://conta.cc/43p2o73 Top 5 Cooking Oils 1. Oli

https://conta.cc/43p2o73
Top 5 Cooking Oils
1. Olive oil
It’s among the healthiest types of oils on the planet. It’s also a major staple of the Mediterranean diet, a style of eating that represents the gold standard in preventive medicine, according to one review of the longevity-promoting dietary plan. Olive oil is rich in monounsaturated fats, which has been shown to be heart-healthy. It contains several polyphenols that have anti-inflammatory properties (Inflammation, as we know, is the root cause of countless health conditions and diseases—including ones related to the gut.).

2. Avocado oil
Similar to olive oil, it’s also rich in monounsaturated fats and polyphenols, but has a higher smoke point than other oils, which makes it especially beneficial for cooking. Plus, it shares another commonality with olive oil: Both are revered across Blue Zones, or regions around the world where inhabitants live notably long and healthy lives.

3. Flaxseed oil
This gut-friendly oil may be less common in most households compared to the previous two, but it’s well-worth keeping on hand to add in your smoothies, dressings, and dips. It’s a rich source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, as well as an all-star for safeguarding digestion. Flaxseed oil may help improve digestive health by increasing the production of mucus in the intestines, which can help protect against irritation and inflammation.

4. Chia seed oil
Chia seed oil is rich in omega-3, omega-6, and other fatty acids. It also has anti-inflammatory properties and may help reduce inflammation in the gut.

5. Coconut oil
Coconut oil is rich in fatty acids and vitamins that show promise for skin health, as well. Moreover, a 2017 study in mice found that those fed a high-fat diet containing coconut oil had fewer bacterial markers associated with Crohn’s disease. Using coconut oil in place of less healthy fats can yield improvements in those struggling with gut inflammation.

#gutfriendly #guthealth #oliveoil #flaxseedoil #avocadooil #cookingoil #healthycooking

Question: Do you workout 🏋️‍♀️ when you

Question: Do you workout 🏋️‍♀️ when you go on vacation?

When we go on vacations, we hit the gym in the early morning to get it out of the way so we can enjoy the rest of the day.

You don’t need to spend a lot of time in the gym. Plan your workouts accordingly so your able to use your time wisely. 30-45 minutes is enough time to get a good workout in. Split up your workouts so your not hit the same muscle groups each day:

🏋️‍♀️ Back/biceps
🏋️‍♀️Chest/triceps
🏋️‍♂️Legs/shoulders

🏋️‍♂️Do your cardio AFTER your workout. You can end your workouts with abs 10 minutes.

Make sure to bring water and towel with you. Some hotel gyms don’t offer these things.

#innsbrookresort #familyvacation #workoutmotivation #summervacay☀️

https://conta.cc/3pMTSB7 Skillet Potatoes and Bro

https://conta.cc/3pMTSB7

Skillet Potatoes and Broken Eggs

Serves 4.
Ingredients
• 3 tablespoons extra-virgin olive oil
• 1 large yellow or red onion, thinly sliced
• 1 red (or any color) bell pepper, cored and thinly sliced
• 3 large cloves garlic, thinly sliced
• 1 teaspoon smoked paprika
• 1/8 teaspoon cayenne pepper
• Kosher salt
• ¾ pound baby gold, red, or purple potatoes (or a mix), halved or cut in bite-sized chunks
• 3 packed cups spinach (about 3 ounces)
• 4 large eggs
• Freshly ground black pepper

Instructions
1. In a large skillet with a lid, heat the oil over medium-high heat. Add the onion, bell pepper, garlic, smoked paprika, cayenne, and ½ teaspoon salt, and sauté until the onions and peppers have wilted, about 5 minutes.
2. Add the potatoes and cook, stirring occasionally, until the potatoes and onions begin to caramelize, 5 to 10 minutes.
3. Reduce the heat to medium-low. Spread out the potatoes and vegetables in an even layer, cover the pan, and let cook until the potatoes are tender when pierced with a fork, removing the lid occasionally to redistribute the mixture with a spatula. This should take about 10-15 minutes.
4. Gently stir in the spinach, cover, and let cook another minute or so, just until the spinach is wilted.
5. Remove the lid and crack the eggs into the skillet. Sprinkle with a little salt and a few grindings of black pepper.
6. Cover again and let cook for 3 or 4 minutes, or until the whites are cooked through but the yolks are still runny. Break up the eggs with a spatula so the yolks run all over the potato mixture and serve immediately, straight from the pan.

8 hydrating foods that are also great for gut heal

8 hydrating foods that are also great for gut health

1. Cucumbers: Composed of about 96 percent water, cucumbers are one of the most hydrating foods available. They also contain a good amount of fiber and vitamin K.

2. Celery: Celery is approximately 95 percent water. Besides providing hydration, it’s also a good source of fiber and vitamin K.

3. Watermelon: Watermelon is approximately 92 percent water and it's packed with vitamins A and C. It also contains lycopene, an antioxidant linked to heart health, sun protection, and possibly cancer prevention.

4. Strawberries: Like watermelon, strawberries are about 92 percent water. They're also high in fiber, vitamin C, and antioxidants.
5. Bell peppers: Bell peppers are about 92 percent water. They’re also rich in vitamin C and fiber.

6. Oranges: Oranges are about 88 percent water and are high in vitamin C. They also contain fiber and several other important nutrients.

7. Dark leafy greens: Depending on the type, lettuce contains about 95 percent water. It also contains folate, vitamin C, and vitamin K.

8. Zucchini: Zucchini is about 95 percent water, and it’s a good source of vitamins A and C, fiber, and potassium.

#guthealth #veggies #fruits #summertime #hydrate #
https://conta.cc/3pK1Lao

Load More Follow on Instagram