Fitolution Day #12 – Sun, Fun, Workout, Eat

Now you see me.  Now you don’t.

One minute I’m here.

The next I’m in paradise walking on the beach, breathing the salt air, and totally calm with no worries.

  


Then off to see my father who is recovering from a Stroke. Watched him do his physical therapy to strengthen his upper body and strengthen his legs and balance just to get in and out of a chair or bed.  He took 10 steps today I overheard my mother tell the physical therapist and he graduated from liquid to pureed food. Overall he looks good, laughing and smiling but still a tough road ahead.

Life some times is messy.  It is important to try to be your healthiest so possibly recovery is shorter and maybe a little easier.  Maybe not in this instance but possibly sport injuries, slip and falls, minor surgeries, etc.

EXERCISE:  

Mondays, Wednesdays and Fridays are strength days so stick to your strength routine. Make sure it’s at least 30 minutes of strength training.

BONUS EXERCISE:

Lateral Crawls
Body Parts:  Full Body/Integrated

Start in a push-up position with the hands shoulder-width apart and the legs straight out directly behind the body about hip-width apart. Squeeze the thighs and glutes and move the right hand and the right foot directly to the right. Once that hand and foot are on the ground, bring the left hand and foot towards the middle of the body. As soon as the left hand and foot are placed on the ground, start the next phase of movement with the right hand and foot. Alternate this arm and leg action for the desired distance.  Perform 3 sets of 10 (each side).

     

NUTRITION:   

Vegan African Peanut Stew
Ingredients:

3 tbsp        coconut oil
1 large       onion, diced
3                green chilis, seeds removed, finely chopped
1″ knob      ginger root, finely minced
4                tomatoes, cubed
1 can         tomato paste
1L              vegetable broth
1 cup         natural peanut butter
3 cups       butternut squash, cubed
1/2             cabbage, coarsely chopped
1 can         chickpeas, drained and rinsed (28 oz)
to taste      black pepper & sea salt

Directions:

Prep Time: 10 minutes
Cook Time: 40 minutes
Yield: 8 to 10 servings

In a very large pot, heat coconut oil over medium high heat. Add onions, ginger, chilis, and salt, and cook until onions are translucent, about five minutes.
Add tomatoes, and cook until they begin to release their juices. Once this mixture is nice and liquidy, add tomato paste, broth, and peanut butter, and stir until peanut butter has emulsified.

Add squash, reduce the heat to a simmer, and cover your pot to let squash cook for about 20 minutes. Then, add cabbage, and cook, covered, for another 10 mins.

Once squash and cabbage are soft and cooked, add your chickpeas, and give the stew a good stir. Add salt, pepper, stir again, and then let sit for five minutes before serving.

TIP:   

A meatless diet can be healthy, but vegetarians — especially vegans — need to make sure they’re getting enough vitamin B12, calcium, iron, and zinc.

  • B12 – Sources:  Dairy products (yogurt, low-fat milk, Swiss cheese), eggs, nutritional yeast, shitake mushroom

  • Calcium – Sources: Green leafy vegetables, legumes, tofu, molasses, sardines, okra, perch, trout, Chinese cabbage, rhubarb, sesame seeds

  • Iron – Sources: Almonds, apricots, baked beans, dates, lima beans, kidney beans, raisins, brown rice, green leafy vegetables, broccoli, pumpkin seeds, tuna, flounder, chicken meat, pork
  • Zinc – Sources: Mushrooms, spinach, sesame seeds, pumpkin seeds, green peas, baked beans, cashews, peas, whole grains, flounder, oats, oysters, chicken meat

When in doubt, always contact your GP.

Need more exercises, challenges, answers, let me know.   I’m just one click away.  [email]