Balance Magazine January Highlights: Part Two

Another issue of the Hy-Vee Balance Magazine came out the beginning of January and will be available at your West Lakes Hy-Vee until the end of January. We have the highlights for you right here but consider picking up a free copy next time you are out and about shopping for groceries. This month features a woman known as “America’s toughest personal trainer”, business woman, author and television professional from The Biggest Loser: Jillian Michaels! Besides detailing Jillian’s active lifestyle, this article in Balance highlights Jillian’s motivational guidance as a personal trainer, her goals in life and of course a few workout examples that you can try next time you are working out. Although Jillian is a great highlight of the magazine, there are various articles on health and wellness, nutrition, working out, recipes, healthy mindsets and much more!

Because there is so much great content in this month’s edition, we have split the highlights for the blog in two: Part 1 was last week’s blog that focused on nutrition (if you haven’t read it yet, you can take a look at it below this blog post). Meanwhile, this blog is Part 2 of the January Balance Magazine highlights that focuses more on physical activity. Continue reading to find out more!

Significance of Physical Activity

In addition to nutrition, physical activity plays a large role in a healthy lifestyle. While intense workouts every once in a while can be beneficial if you are able to do so, just moving around and getting a little amount of physical activity each day can contribute to overall health. Aim for a balance of cardio exercise, strength training and lifestyle activity- taking the stairs instead of the elevator, parking further away from work or the store, etc.

Below, we highlight the importance of a strong core, some workout ideas to help you get started with a few simple moves or get a quick workout in, the importance of stretching before and after physical activity and more recipes that were featured in this month’s Balance magazine.

Working Out

At The Core (P. 53-55)

This article details the importance of a strong core to help eliminate back pain, spinal issues and physical limitations. While some people think of the ‘visible abs’ as the core, the core section is actually made up of muscles on all sides of the midsection. According to the American Council of Exercise, 29 muscles attach to the hips, spinal column and ribs, all which are key components of the core. Some are deep tissue muscles (internal oblique and transverse abdominis) and help with spinal stability and rotation. As you can see, with an abundance of different muscles, your core is an important part of your body that when strong, can increase quality of life and functionality. It is not only important to focus on strengthening some muscles of your midsection, but all of the muscles that make up your core in order to increase the ability and overall functionality of your body.

This three- page article also contains a few workout moves to aid in the performance of your core, such as the bicycle, superman, plank/side plank and Russian twists (all pictured below).

3 Moves with Jillian Michaels (P. 36)

Try these three effective moves pictured above:

Figure 1: Side lunge to knee lift

Figure 2: Push-up to plank

Figure 3: Jumping jack squats

Stretching

Rock and Roll (P. 19)

Working out your muscles is a great thing, but you can’t forget to stretch before and after each workout to keep your muscles feeling well and to avoid injury! Stretching can relieve tight muscles, improve flexibility and prevent injury of over worked muscles. You can either do old fashioned stretching that you can find online or in books and articles or use helpful equipment, such as a foam roller.

The Rock and Roll article in Balance highlights a few moves to try using a therapeutic foam roll, which is one way to relieve those tight muscles and provide benefits to your body. Get a foam roller today at the store or use one at your gym (most have them by the balance balls and mats) and try out these examples after your workout (pictures above).

-Foot: place the sole of your foot on top of a foam roller. Move foot back and forth, allowing the roller to massage the whole sole. To increase pressure, slowly press your sole into the roller.

-Calves: from a seated position, place a foam roller under your calves. Lift rear and gradually massage all sides of the calf muscles, using hands to move. To increase pressure, cross ankles and shift weight to either side.

-Glutes: carefully sit on a foam roller with legs stretched out, bracing with both arms from behind. Slowly move up and down the muscle. To increase pressure, cross ankles and tilt to either side as you gradually massage all sides of the glutes.

-Midsection/upper body: from a seated position, place a foam roller horizontally under you lower back. Lift rear and gradually roll back and forth. To increase pressure, lean to either side. Cross non-weight bearing leg over the grounded leg.

-Groin: lie face down with forearms bent and one leg at a right angle, on top of the foam roller. Gradually shift weight back and forth, massaging inner thigh.

Recipes

Strawberry Cherry Workout Smoothie (P. 50)

Note: If desired, add Performance Inspired Whey Protein to smoothie according to your weight, workout level and instructions on manufacturer’s label.

Total Time: 5 minutes| Serves 2

All you need:

1 cup plain coconut yogurt or other dairy-free yogurt

1 cup Hy-Vee unsweetened frozen strawberries

1 frozen peeled banana, cut into pieces

½ cup Hy-Vee unsweetened frozen red tart cherries

¼ cup cooked quinoa, cooled

¼ cup unsweetened vanilla coconut milk

 ½ cup of ice cubes

Hy-Vee honey, to taste

Fresh strawberry slices, for garnish

All you do:

1. Place coconut yogurt, strawberries, cherries, banana, quinoa and coconut milk in a blender. Cover and blend until combined. Add ice cubes. Cover and blend until nearly smooth (smoothie will be thick). Add honey to taste.

2. Serve in tall glasses. Garnish with strawberry slices, if desired.

Break It Down- Feta Chicken with Veggies and Farro (P. 47)

Total Time: 50 minutes| Serves 4

All you need:

1 cup uncooked Hy-Vee select faro

3 Tbsp. Hy-Vee select extra virgin olive oil, divided

2 Tbsp. fresh lemon juice

1 Tbsp. minced fresh garlic

1 Tbsp. Hy-Vee Italian seasoning

1 Tbsp. finely chopped fresh rosemary  

1 tsp. Hy-Vee crushed red pepper

Kosher salt

3 (5-oz.) boneless, skinless chicken breasts

1 lb. butternut squash, peeled and sliced 1-in. thick

2 cups Brussels sprouts, trimmed and halved

1 medium red onion, cut into wedges

Hy-Vee black pepper

¼ cup Hy-Vee crumbled fat-free feta cheese

2 medium baking apples, such as Braeburn, cut into ½-in.-thick slices

Lemon slices, for garnish

All you do:

1. Preheat oven to 425 F. Line a rimmed baking pan with aluminum foil; set aside. Prepare faro according to package directions; keep warm.

2. Whisk together 2 Tbsp. olive oil, lemon juice, garlic, Italian seasoning, rosemary, crushed red pepper, and if desired, ½ tsp. kosher salt in a medium bowl. Add chicken and turn to coat. Cover and let stand at room temperature while preparing and roasting the vegetables.

3. Toss together squash, Brussels sprouts and red onion in a large bowl. Drizzle with remaining 1 Tbsp. olive oil and toss to coat. Spread vegetable mixture on prepared pan. Sprinkle with kosher salt and black pepper to taste. Roast 15 minutes.

4. Remove baking pan from oven and carefully slide vegetable mixture to one side of pan. Drain chicken; discard liquid. Arrange chicken aside vegetables in pan. Top chicken with feta crumbles. Place apple slices on top of vegetables. Roast 15 more minutes or until chicken is done (165F) and vegetables are crisp-tender. Cut chicken into slices.

5. Serve chicken with faro, vegetables and apples. Garnish with lemon slices, if desired.

Dukkah-Crusted Salmon (P. 61)

Note: Dukkah, an Egyptian spice blend with toasted nuts and seeds, ramps up the flavor of salmon in this one=pan meal!

Total Time: 30 minutes| Serves 4

All you need:

1 recipe *Pistachio Spinach (below)

1 Tbsp. raw unsalted pistachios, finely chopped

1 Tbsp. unsalted cashews, finely chopped

1 Tbsp. sesame seeds

1 ½ tsp. coriander seeds

1 ½ tsp. cumin seeds

 ¼ tsp. kosher salt

¼ tsp. Hy-Vee cayenne pepper

4 (5-to 6-oz.) Hy-Vee Fish Market boneless, skinless salmon fillets

Hy-Vee nonstick olive oil cooking spray

Lime halves, optional

All you do:

1. Preheat oven to 425 F. Prepare *Pistachio Spinach. Remove to a serving bowl; cover and keep warm. Wipe skillet with paper towels.

2. Toast pistachios, cashews, sesame seeds, coriander seeds, cumin seeds in same skillet over medium heat 1 minute or until aromatic, stirring constantly. Transfer to a shallow dish. Stir in salt and cayenne pepper. Wipe skillet with paper towels.

3. Coat salmon with cooking spray and roll in pistachio mixture, until well-coated. Coat same skillet with cooking spray; heat over medium heat. Add salmon; cook 2 minutes. Carefully turn salmon over and transfer skillet to oven. Bake 7 minutes or until fish flakes easily with a fork (145 F). Serve salmon over pistachio spinach. Serve with lime halves, if desired.

***Pistachio Spinach: Coat a large ovenproof skillet with Hy-Vee nonstick olive spray. Add 1 (50oz.) pkg. baby spinach to skillet. Cook and stir until spinach begins to wilt. Add 1/3 cup chopped raw pistachios, 1 Tbsp. minced fresh garlic and ¼ tsp. Hy-Vee crushed red pepper. Cook and stir one minute. 

-West Lakes Hy-Vee Dietitian Team