Aqua Fit

🍓🥕 Did you know some fruits and veggies have higher pesticide levels than others? Today at Walk with a Doc, we explored the "Dirty Dozen" and "Clean Fifteen" lists from the Environmental Working Group. The Dirty Dozen highlights produce like strawberries and spinach that are best bought organic to reduce pesticide intake, while the Clean Fifteen, including avocados and sweet corn, are safer to consume conventionally. Stay informed and make healthier choices without breaking the bank! 🌿🥑

Read the full article here: https://www.kellaprice.org/health-and-wellness/protecting-yourself-from-pesticides-dirty-dozen-and-clean-fifteen

Join the Walk with a Doc FREE walking group every Thursday—8:30 am from Parker County 60+ Club, we walk around Holland Lake!

🌊 Ride the Waves with Our Surf-Ready Yoga Flow! 🧘‍♀️🏄‍♂️

Calling all surfers! Enhance your surfing skills with our specially designed yoga flow. Improve your neck and shoulder flexibility, hip and ankle mobility, and build upper body and tricep strength to keep you balanced and strong on the waves.

Join us on the beach for this invigorating session and take your surfing to the next level! 🌅

👉 Subscribe to our YouTube channel for more great content and exclusive yoga flows tailored for surfers, content for athletes, and those who enjoy active
lifestyles!

Stay fit, flexible, and ready to ride every wave. 🏄‍♀️🧘‍♂️

🔗 https://youtube.com/?si=uqf2uh-scRC3Obg7

It’s 🌞 World Meditation Day ! Meditation isn’t just about being still - it’s about having purposeful focus and deliberate actions to be more relaxed and reach your goals.

Today, here are some actions you can take to create focus ans peace: 🌞

MORNING:
• Wake up early. Visualize the day ahead before getting out of bed.
• Engage in a short seated morning meditation of your choice.
• Repeat a mantra or affirmation while you get ready.

AFTERNOON:
• Avoid multi-tasking! Focus on one task at a time.
• Reset throughout the day with deep breaths and relax your jaw.
• Go on a walk. Take in the sights, sounds, and smells around you.
• Try a loving-kindness meditation.

EVENING:
• Take a restorative yoga class.
• Prepare and enjoy your dinner without any distractions.
• Journal about your thoughts and feelings throughout the day.
• Do a full body scan meditation in bed to relax your muscles for sleep.

Connect to Healthy Fit for guided meditation and restorative yoga sessions on YouTube: Kella Price Fitness

Positive Self-Talk: Your mindset can either be your biggest cheerleader or your harshest critic. Practice positive self-talk to cultivate a mindset of self-love, confidence, and resilience on your fitness journey. Replace negative thoughts with affirmations of strength, progress, and possibility, and watch how it transforms your relationship with yourself and your workouts. You are capable, you are worthy, and you are enough.
https://youtube.com/shorts/4cf-XqhsEQQ?feature=share

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Fuel Your Workouts: Just like a car needs the right fuel to run smoothly, your body needs proper nutrition to perform at its best during workouts. Learn how to nourish yourself with the right balance of macronutrients before and after exercise to optimize energy levels, support muscle recovery, and enhance overall performance. Whether it's a pre-workout snack or a post-workout meal, fueling your body properly can make a world of difference in your fitness journey.
https://youtube.com/shorts/LBAdPh-SU8A?feature=share

Mindfulness in Motion: Mindfulness isn't just about sitting still; it's about being present in everything you do, including your workouts. Incorporating mindfulness techniques into your exercise routine can enhance your mind-body connection, improve your focus, and maximize your results. Tune into the sensations of movement, breathe consciously, and feel the power of mindfulness in motion.
https://youtube.com/shorts/qYm9O6OPCOQ?feature=share

Nutrition Myth Buster: Let's debunk common nutrition myths and get to the truth! From the idea that carbs are the enemy to the notion that all fats are bad for you, separating fact from fiction is crucial for making informed dietary choices. By focusing on evidence-based nutrition, you can build a healthier relationship with food and optimize your overall well-being.
https://youtube.com/shorts/THf5vBD7QVc

Check out my latest blog post: Heart-Healthy Eating: 7 Foods to Lower Cholesterol and Boost Your Well-Being

Summary:
In this article, we've explored seven delicious and nutritious foods that have been backed by research for their cholesterol-lowering properties. From oats and nuts to fatty fish and avocados, each of these foods offers unique benefits for heart health. Incorporating them into your diet can help lower LDL cholesterol levels, increase HDL cholesterol levels, and reduce the risk of cardiovascular disease. With small dietary changes and a focus on wholesome, nutrient-rich foods, you can take proactive steps towards optimizing your heart health and overall well-being.
Read the full article here:
https://www.kellaprice.org/health-and-wellness/heart-healthy-eating-7-foods-to-lower-cholesterol-and-boost-your-well-being

"Morning Routine Boost"
Jumpstart your day with a morning routine that sets you up for success! Whether it's a quick workout to get your blood pumping or a nutritious breakfast to fuel your body and mind, starting your day with healthy habits can make all the difference. Embrace the power of consistency and watch how it transforms your energy levels and productivity throughout the day.

https://www.youtube.com/shorts/kI050dHpGN4

Doggies need healthy treats too!
(Just make sure your peanut butter doesn't contain xylitol - this fake sweetener is poisonous to dogs! Just like for people, I recommend all-natural peanut putter for these treats).

Homemade crust less quiche is a great meal, any time of the day!

This one is full of spinach and some mozzarella cheese.
What do you like in yours??

Leftovers coupled with eggs makes a well-balanced and healthy breakfast!

This week's fun challenge is a plank challenge!

Try a different one each day to strengthen your core 360-degrees.
Options:
-Use a wall or chair
-Knees down
-on your toes

Healthy Fit has been nominated for best personal trainer on Pageant Planet and could use your help!
Additional nominations and reviews could help push me into the finals. Can you please take a minute to nominate/review Healthy Fit ?
Go to pageantplant.com SIGN IN or create a FREE account.
Healthy Fit: https://www.pageantplanet.com/directory/healthy-fit
Nominate for Best Personal Trainer
Rate on knowledgeable, professionalism, cost, overall experience. Write a sentence or two about your experience with my services you are getting: workouts LIVE, on Zoom and on demand, meal plans, virtual group accountability, etc.
Thanks for your help!!

Another way to get more veggies - substitute your rice!

Cauliflower rice is made by pulsing cauliflower florets in a food processor into small granules. (You can also often find it in the grocery store fresh produce and also freezer sections). You can then use it raw or cooked as a substitute for regular rice. It serves as a base for other foods and bulks up stews and soups.

Cauliflower rice is significantly lower in carbs than regular rice, with only 5 grams of carbs per cup, compared to 53 grams in a cup of white rice (9Trusted Source).

Additionally, cauliflower is particularly high in vitamin C, vitamin K, folate, and potassium (10Trusted Source).

Don’t forget: You can also “rice” other vegetables like broccoli, beets, carrots, zucchini, and sweet potatoes.

Do you add veggies to your sauces?

Adding extra vegetables to your sauces is a great way to increase your veggie intake, especially if you have picky kids.

It's as easy as adding some veggies to the sauce--I clean out my fridge and use whatever I have, such as chopped onions, carrots, bell peppers, broccoli, and leafy greens like spinach. If you really want to disguise it from picky eaters, put the veggies in a food processor first to make the bits smaller.

Pureeing and adding roasted root vegetables can add a creaminess to the sauce. These add-ins are sweet potatoes, squash, turnips, purple yams, and beets.

Try making pesto with roasted beets for the most vibrant dish ever.

Veggie noodles are easy to make, and a great way to get more veggies in your eating plan. They’re also an excellent low carb substitute for high carb foods, such as pasta.

You can use a spiralizer, but you can also find veggie noodles in the freezer section and in fresh produce at more grocery stores.

If you don't have a spiralizer, you can shred them or slice them with a mandoline, or cut into strips.

You can use a spiralizer for almost any type of vegetable. They’re commonly used for zucchini.

My favorites are zucchini or butternut squash noodles...what about you?

One of the best ways to get more vegetables is to substitute veggies in place of pasta or noodles in your favorite dishes.
Here's a recipe for zucchini lasagna. Make it and tag us in your food pic! What are some other recipes you love?

I love roasted veggies as a side! It is so easy to pop them in the oven while you are preparing the main dish. With a little bit of olive oil, herbs, salt and pepper--roast vegetables taste great with little prep work!
My favorite to roast is brussel sprouts...what about you?

Stocking your freezer with some frozen vegetables can help you supplement your meal when you don't have anything fresh. I keep my veggie options all in one bin to make them easy to find.

For fresh items that I won't eat before they spoil...I put those in the freezer too to add to meals. Fresh spinach freezes beautifully and can be crushed after freezing to add to smoothies, sauces, and pasta dishes. Peppers can be diced and put into baggies to add to stir-fry or eggs. What other fresh vegetables do you freeze?

Our Challenge this week is to eat more veggies!

We'd love to hear some of yours...but here's a list to get you started!

Share your vegetable plates with us this week and show us how you eat your veggies!

Going to a party tonight?

Stay hydrated by alternating alcohol with water. You can also take your water bottle with you (making it easier to sip and track).

There are so many benefits of drinking water in the morning. I always have a water bottle by my bed at night and drink from it whenever I get up. Whatever's left in the morning, I drink it before my morning coffee.
You can also drink a full glass of water before your breakfast to kickstart your day.
Benefits:
✔️Improve your metabolism
✔️Flush toxins from the body
✔️Fuel your brain
✔️Increase your energy levels
✔️Lose weight

One of the easiest strategies for drinking more water is to carry it with you wherever you go!

This makes it easy to sip throughout the day, and facilitates tracking with every refill (or a good visual if you use a gallon jug like me!)

Myth or Fact?

Drinking water can help you lose weight. Vote in the comments.

As the temps get cooler, I tend to have more trouble drinking my full gallon of water...
One way to stay warm AND get your water intake is to drink hot water with lemon instead of coffee or tea.

Help your organs function better by drinking more water - join the water challenge this week and increase your water consumption!

Here are just a few important ways water works in your body:
✔️Regulates body temperature
✔️Moistens tissues in the eyes, nose and mouth
✔️Protects body organs and tissues
✔️Carries nutrients and oxygen to cells
✔️Lubricates joints
✔️Lessens burden the on kidneys and liver by flushing out waste products
✔️Helps dissolve minerals and nutrients to make them accessible to your body