19-Day Arm Challenge at Home

My Healthy Journey: 19-Day Arm Challenge Days 9 and 10

You’re more than halfway there on the 19-Day Arm Challenge!

For Day 9 on the beginner’s track, you will do:

14 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 12 Push-Ups.

For Day 9 on the advanced track, you will do:

16 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 12 Push-Ups.

For Day 10 on both tracks you rest!

Sports Safety and Football

Sports Safety Tips

This week on social media, we gave you some important tips for sports safety and keeping your kids healthy and safe this year. Accidents do happen, but there are some ways to protect them!

First up, makes sure they get a sports physical, or PPE, that can rule out conditions that could put your young athlete at risk.

Make sure they and their coaches always have their emergency contact info and anything they need to treat a condition, like asthma inhalers.

Make sure that kids have time to warm up and stretch major muscle groups for at least 10 minutes before practices and games.

Always send your kids with a water bottle. It’s good to hydrate 30 minutes before and every 15-20 minutes during activity.

Learn the symptoms and signs of a concussion. Sideline the player and get help from a medical professional right away.

Rest should be a priority. They should have a day or two off from their activities each week. If they’re hurt, they shouldn’t play to give them plenty of time to heal.

Be supportive parents. Go to a sports safety clinic in your area to learn more and make sure that you support them if or when it hurts too much for them to play. And of course, be their biggest cheerleader!

Healthy Tailgating Without the Fat

Healthy Tailgating Recipes

Football season is upon us! And this week in food on social media, we helped with healthy tailgating and cutting calories.

First up, from Men’s Fitness’s list of 10 healthy tailgating snacks, try this Salsa and Black Bean Guacamole Dip with Baked Lentil Chips.

Salsa and Black Bean Guacamole Dip with Baked Lentil Chips

 

If you love having chili on a chilly tailgating day, we have the best turkey chili for you.

Best Turkey Chili

 

Today we have Eating Well’s lightened version of Chili con Queso for your next tailgate.

Chili con Queso

 

Make these Honey and Beer Glazed Chicken Skewers for an easy-to-carry tailgating treat. Much better for you than a hotdog!

Honey and Beer Glazed Chicken Skewers

 

Try these Shrimp and Bacon Deviled Eggs, at just 83 calories, for a healthier tailgating bite.

Shrimp and Bacon Deviled Eggs

 

Make this Spicy Black Bean Hummus for game day. Only 148 calories.

Spicy Black Bean Hummus

 

Make these delicious Barbeque Pork-and-Coleslaw Hoagies on the grill for your next tailgate.

Barbeque Pork-and-Coleslaw Hoagies

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19-Day Arm Challenge Supplies

My Healthy Journey: 19-Day Arm Challenge Days 7 and 8

The 19-Day Arm Challenge continues!

For Day 7 on the beginner’s track, you will do:

12 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 10 Push-Ups.

For Day 8:

14 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 12 Push-Ups.

For Day 7 on the advanced track, you will do:

16 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 12 Push-Ups.

For Day 8:

16 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 12 Push-Ups.

Dental Adventures During the Arm Challenge

My Healthy Journey: Dental Adventures

So I know I was ready for my new week on Monday, but so far this week is not off to a much better start than the last.

I hate going to the dentist, and I hadn’t since before I went to college. Well, this weekend, I chipped a tooth and I had to suck it up and go. Which has resulted in more than 6 hours of lots of different dental work on Monday and Tuesday.

Because of the dental work, my food log is going pretty poorly so far, mostly because I haven’t eaten much this week. Also, all I’ve been doing in my spare time is lying on the right side of my face to help with the pain. But I’m going back to being a fully-functioning person today!

So even though my week’s new start is happening at a new time, I am happy that with my healthy journey, I also have newly healthy teeth!

So back to the 19-Day Arm Challenge it is!

For Day 5 on the beginner’s track, you will do:

12 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and 10 Push-Ups.

For Day 5 on the advanced track, you will do the same as Day 4:

14 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, and Shoulder Presses, and 12 Push-Ups.

For Day 6 on both tracks, you will take a rest day.

Don’t forget, the exercises are here if you need them: My Healthy Journey: The 19-Day Arm Challenge, Day 1.

(And make sure you take care of your teeth and visit your dentist! Or you will regret it, like my face currently does. )

Avoiding Missteps with the Arm Challenge

My Healthy Journey: Missteps

So far, my healthy journey isn’t going that well. Missteps seem impossible to avoid. Sometimes, life feels so busy that it gets in the way, and that has been the last week for me.

On the web team, this is literally our busiest, craziest time of year. Combine that with simple, but necessary errands, and suddenly I’m not home until 7 o’clock at night once in the last week. By the time I am (sometimes) done with cooking, eating, and catching up on our social media, I am almost falling into bed.

This means, that the arm challenge halted in its tracks, and there was no post-dinner dancing to be had. Yes, I know, measly effort.

But I did track my food! I started with pictures, but by Friday had forgotten entirely, so instead, I will just list them for last week.

Tuesday:
Cup of coffee with vanilla creamer
Cherry Nutri-Grain Bar
Plate of green beans and potatoes with ham leftovers
Applesauce cup with cinnamon
Turkey and swiss sandwich on wheat with tortilla chips
Glass of red wine
One deviled-egg half
A Reese’s Peanut Butter cup, a small Laffy Taffy and one of those Halloween caramel-apple suckers
Half a microwave package of kettle corn popcorn

Wednesday:
Cup of coffee with vanilla creamer
Lemon Herb Chicken Piccata frozen meal
Drumstick ice cream cone
Can of cherry Coke
Ham and pineapple frozen pizza
One Redd’s apple ale
A Reese’s Peanut Butter cup and a small Laffy Taffy
The other half of the microwave popcorn

Thursday:
Cup of coffee with vanilla creamer
Peanut butter and jelly sandwich
Bowl of Kashi oat flakes and blueberry clusters
Homemade chicken stir-fry with edamame, carrots, red pepper, pineapple and scrambled egg over rice and sesame peanut noodle combo.
Oven-baked pineapple and cream cheese wontons with soy sesame dipping sauce
One Redd’s apple ale

Friday:
Black Dog pulled pork sandwich with sweet potato fries
Glass of Pepsi
Leftover stir-fry
One Redd’s apple ale

Saturday:
Cup of coffee with vanilla creamer
Some candy (I wasn’t keeping track)
A can of Coke
Chips and salsa
S’mores graham cracker bar
One mojito
Bowl of cornflakes

Sunday:
Cup of coffee with vanilla creamer
Glass of orange-mango juice
Two over-easy eggs, two pieces of bacon, two frozen waffles with syrup
Can of cherry Coke
Peanut butter cup, Tootsie pop and two small Laffy Taffy
Chips and salsa and sour cream
Grilled cheese sandwich with one piece of leftover bacon

As you can see, balanced eating is not my strong point. And I swing wildly from eating a lot on Tuesday to eating very little other days.

But it is a new week and I am determined to do better! This next week, I’m going to try an app called Eatly for your iPhone (it does cost $1.99,) that allows you take pictures of your food and get them rated by health. I will also be keeping a list though, because I’m sure there’s no point in taking a picture of a Coke.

I also hope you hadn’t all started and were waiting desperately for more of the arm challenge, since I am just now giving you day 3 and 4, but that means you have had plenty of time to think about it and get on board!

For Day 3 for both tracks, you rest.

For Day 4 on the beginner’s track, you will do:

12 Bicep Curls and Overhead Tricep Extensions, and 10 Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, Shoulder Presses, and Push-Ups.

For Day 4 on the advanced track, you will do:

14 Bicep Curls, Overhead Tricep Extensions, Lateral Shoulder Raises, Front Shoulder Raises, Bent Over Rows, and Shoulder Presses, and 12 Push-Ups.

Good luck! And don’t beat yourself up when you get off to a rough start, there’s always a new week or day. That’s what I’m trying to tell myself at least. Check back on Wednesday for more arm challenge (I promise!)

Fall Favorites

Healthy Fall Favorite Recipes

Fall is fast approaching, and this week in food on social media we gave you some hearty recipes fit for the season.

First up was Beef and Butternut Chili that takes some time, but is worth it for the rich 308 calorie meal.

Beef and Butternut Chili

 

Try this recipe for Apple and Rosemary Pork Roulade, only 181 calories a serving.

Apple and Rosemary Pork Roulade

 

Bucatini and Mushrooms is a recipe with rich fall flavors that doesn’t hurt your diet at just 393 calories.

Bucatini and Mushrooms

 

Try this take on a classic and make French Onion and Apple Soup, just 254 calories a serving.

French Onion and Apple Soup

 

Serve with Savory Baked Apples, a new take that brings this recipe from dessert to main course.

Savory Baked Apples

 

Save this Ciabatta French Toast with Warm Apple Maple Syrup for special Saturday morning breakfasts all fall long:

Ciabatta French Toast with Warm Apple Maple Syrup

 

Make Pork Chops with Roasted Apples and Onions for a delicious 240 calorie meal.

Pork Chops with Roasted Apples and Onions

 

Make Beef Filets with Mushroom Sauce and Parmesan Popovers for a tasty 405-calorie Sunday dinner.

Beef Filets with Mushroom Sauce and Parmesan Popovers

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