Womens Boot Camp Fitness

What are you grateful for today?

Roasted Strawberries

👩‍🍳 If you want to kick up the sweetness of your strawberries a notch or two, or you have a bunch of fresh berries that are on the verge of being overripe …

Try roasting them!

It’s very easy and the results will make your tastebuds VERY happy.

You can spoon your roasted strawberries over oatmeal or Greek yogurt, or add them to smoothies.

They also can be added to sauces … and you can change up the flavor by adding some balsamic vinegar or a drop or two of vanilla.

Note: double or triple the recipe based on how many strawberries you have on hand!

🍓🍓 Roasted Strawberries 🍓🍓
(makes about 4 servings)

2 cups (300 g) whole strawberries (washed & dried, stems removed)
2 tsp coconut sugar (optional, or to taste)
2 Tbsp lemon juice (optional, or to taste)

Preheat your oven to 350ºF/175ºC. Line a baking sheet with parchment paper.

Depending on your preference, either cut the strawberries in halves or quarters. Toss the berries with lemon juice and sugar in a bowl to coat.

Place the strawberries in an even layer on your baking sheet and bake for about 20 minutes.

Try not to eat them all at once. :-)

🍓

🍓FUN FACT: STRAWBERRIES are one of the most popular berries in the world.

Not only are they sweet and delicious, but they also are surprisingly good for you.

✅ They are an excellent source of important vitamins and minerals, including vitamin C, manganese, folate, & potassium.

All of that contributes to a healthy immune system, lower blood pressure, and may even offer some protection against certain birth defects.

PLUS … strawberries are a great source of antioxidants that are known to fight bacteria, lower cholesterol and blood sugars, promote heart health, and even fight some cancers!

They also are a source of fiber that can feed the good bacteria in your gut and help keep your digestive system running smoothly.

Eat them raw, stirred into oatmeal, blitzed into smoothies, or added to chia puddings and jams. So good!

👉 TIP: When possible, choose organic strawberries because conventionally raised berries generally contain a wide range of pesticides.

🍓

How often do you eat strawberries? ⬇️

REFERENCE:
www.healthline.com/nutrition/foods/strawberries
www.medicinenet.com/script/main/art.asp?articlekey=202177

🔥 WEEKLY CHALLENGE! 🔥

Just in time for Valentine’s Day, it’s time to SHOW YOUR HEART SOME LOVE.

💖It’s the Know Your Numbers Challenge – as in, your blood pressure numbers.

These numbers are mind-blowing:

The lifetime risk of developing hypertension appears to be 90%, according to findings from the Framingham Heart Study.

This matters because high blood pressure is linked with an increased risk of heart disease (the world’s #1 cause of death) and stroke.

AND, most of the time, the only sign of a possible problem is a high BP reading.

That’s why high blood pressure is called THE SILENT KILLER – it can strike with no warning, even among those who are otherwise fit and healthy.

This week your challenge is to KNOW YOUR NUMBERS by getting into the habit of checking your blood pressure regularly – starting this week!

You can get a BP reading at most pharmacies, from your doc, even from your own BP monitor (they are surprisingly affordable at pharmacies, superstores, etc.).

What’s a good BP range? According to the American Heart Association:

✅ NORMAL: 120/80 or lower
🚩ELEVATED: 120-129/80 or lower
🚨HIGH BP (HYPERTENSION STAGE 1): 130-139/80-89
🚨HIGH BP (HYPERTENSION STAGE 2): 140+/90+
🚑 HYPERTENSIVE CRISIS: 180+/130+ (Seek immediate medical attention)

LOW blood pressure can be tricky, too.

That's because it can make you feel dizzy, tired, or fuzzy. Plus if it’s chronically low, it can be related to an underlying issue.

👉Are you in on this challenge? Comment below to let us know.👇



REFERENCES:
www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure
https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
https://www.cdc.gov/bloodpressure/about.htm
https://www.health.harvard.edu/blog/high-blood-pressure-why-me-201605029288

🥳FriYAY...Let’s get that workout in before the weekend starts! 💪👊

YOU GOT THIS!!

🔑THURSDAY TIP: Try a different breathing technique

Want to mix up this week’s Breathing Break Challenge? Check out this method that can be done any time of the day (despite its name).

Good Morning Breathing

Stand with feet hip-width apart.
Bend forward from the waist. Keep your knees soft. Let your arms dangle to the floor.
With your core engaged to protect your back, roll up from the waist slowly while inhaling deeply. Lift the head last.
Hold your breath for a few seconds.
Exhale slowly as you bend forward from the waist again.
Repeat 3-4 times.

Let me know after you’re done! ⬇️

Sprouted Grain PB & Banana Toast 🧇

This really isn’t a recipe since it doesn’t require any cooking but it’s a great way to introduce sprouted grains into your life!

Because: YUM!!

Use your favorite nut butter in this recipe. This makes for a quick breakfast or anytime snack.

Sprouted Grain Toast with PB & Banana
(makes 1 serving)

1 slice sprouted grain bread (such as Ezekiel bread)
1 tbsp peanut butter or other nut butter
½ banana, sliced
Sprinkle cinnamon (optional)

Toast the bread and spread the nut butter over the top of it. Add the banana slices. If you want to add a sprinkle of cinnamon, go for it!

Enjoy! 👩‍🍳

SPROUTED GRAIN BREAD

🍞 Have you ever had SPROUTED GRAIN BREAD before?

You’ve probably seen it in the frozen food section at your grocery store.

💡You might have wondered if it was really that different from the “regular” bread on the bakery shelf.

✅ In a word: YES!

Sprouted grain bread is made from grains (seeds) that have begun to germinate or sprout.

This process boosts the bread’s nutrition profile AND makes it easier for your body to digest its nutrients.

The whole grains are usually combined with legumes (beans), which opens the door to a long list of nutrients not found in regular bread.

Plus, the sprouting process breaks down the starches in grains, which means lower carbs and gluten ... but MORE fiber and protein.

🧡 They’re are also higher in vitamins B, C, and E, as well as folate and antioxidants like beta-carotene.

Are you a fan of sprouted grain bread – and if so, what’s your favorite brand?👇👇

REFERENCES:
www.healthline.com/nutrition/sprouted-grain-bread

🔥 WEEKLY CHALLENGE🔥

Ready to feel more relaxed and calm? This week’s challenge can help make that happen in just a minute or two every day.

✅Welcome to your 4-7-8 Breathing Break Challenge. 🧘

This is one of my favorite techniques to destress during the day. And not only will it help you destress …

But you’ll feel firsthand how your breath affects your mood almost immediately.

A couple of quick breathing facts:

When you’re anxious or upset, your breathing can get rapid and shallow. This increases heart rate and muscle tension … and can make you feel worse.
When you’re calm and relaxed, you breathe more slowly and deeply – which can increase your sense of calm. It also can lower your heart rate & blood pressure.

💡Basically, breathing slowly and deeply sends a message to your brain to CHILL OUT – and your brain then sends this message to the rest of your body.

Here’s how to do the 4-7-8 Breathing Break:

Sit or stand comfortably, shoulders back to allow your chest and belly to expand and contract with your breath.
Take a slow, deep inhale through your nose. Count to 4 as you inhale.
Hold your breath for a 7 count.
Exhale for an 8 count.
Repeat this 3-5 times. You’ll feel your whole body relaxing!
(Extra credit: do this 3x a day)

Here are some benefits:

Less physical tension
A sense of almost immediate inner calmness
Feeling more “centered”

Who is with me this week for the 4-7-8 Challenge?
👇👇

🔑THURSDAY TIP

Quick tip to add some oomph to your Mindful Eating Challenge this week.

About 15 minutes after you finish eating, take a minute to see how you feel.

Full? … satisfied? … energized? … bloated? … etc.

Don’t judge the feeling – just use it as info moving forward about which foods help you feel your absolute best.

Notice anything interesting since starting the challenge this week? 👇

Soothing Echinacea Tea

🫖 If you love a hot cup of tea when you’re feeling a little rundown, echinacea can be a perfect addition.

It’s not super flavorful on its own... but with a few other healing ingredients, it’s a winner.

Spicy Ginger Echinacea Tea
(serves 2)

2 cups (480 ml) water
1 tsp echinacea tea leaves
1 tsp chopped fresh ginger
1 lemon, juiced
1 tsp honey or maple syrup (or to taste)

Boil the water in a teapot or saucepan over medium-high heat. Remove from heat and stir in the echinacea and ginger. Cover and let steep for 12 to 15 minutes. Strain the mixture and divide the liquid between two cups. Add half of the lemon and honey to each cup, serve and enjoy!