5 Ways to Have an Active Rest Day

  Having a rest day is very important for over all health. But, a rest day doesn't have to be sitting on the couch or doing nothing all day! An active rest day is just as effective and tons better than being lazy all day!

In this post I will share with you 5 Tips or ways to have an active rest day! I hope it encourages you to be active more and take care of your body!

#1
Walking
Maybe your daily workouts are running, jogging or something like that. Walking is a great way to stay active but give your body the rest it needs. A nice walk(short or long) can be restful and relaxing mentally as well as physically. Take a walk with the dog, a friend, someone special or use it for some 'alone' time. I love to take my little brother for a walk up and down our drive way. Its great sibling bonding time and I get to listen to him chatter!

#2
Cooking or Meal Prep.
Your rest day, no matter where it falls in the week, can be a great time to prepare meals and food for the following week. Use the time you normally set aside for workouts to cook, cut up veggies, slice fruit and do whatever you need to do for easy meals the next week. Moving around the kitchen(or dancing!) is great exercise for your rest day and you can save time in cooking meals later!

#3
Gardening, Yard-Work or House Cleaning.
I know 'work' is the last thing you might want to do on your rest day and this isn't something that I do often, but not having to set time aside for a workout can give you free time for necessary chores that might have piled up over the week. Lately we've been busy with gardening and weeding outside, getting ready for the warmer weather. Its great exercise for a rest day because you're still moving around but not as much as a normal workout.

#4
Shopping, Running Errands, Going to a Museum.
Going out and shopping, running errands or going to a museum are great ways to stay active on your rest day because you do spend quite a good amount of time on your feet. It can be something you have to do anyways(like running errands or going to the grocery store) or something fun to do with a friend(shopping, museum or even the park!). Saving it for a rest day means you have more time for workouts during the week!

#5
Yoga, Stretching, Massage.
Doing yoga, stretching or getting a massage is a great way to loosen up tired and sore muscles after a week of workouts. Its also relaxing and refreshing for you mentally. Yoga and stretching can be done at home or at a gym. A massage is something that you can go and do by yourself or with a friend or even, invite some friends over and give each other massages! It is fun and relaxing while staying active on your rest day!

I hope these 5 tips will help you have an active rest day and can help you lead a healthier lifestyle. If you've enjoyed this post, please share it with a friend and give the blog a follow(if you haven't already)!

 

 

Keep it healthy and Safe!

H.Banana

 

Follow the blog on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett

 

Check back weekly for new post about all things healthy!

Smoothies

  I love smoothies at anytime and for any meal! They are a great way to get necessary nutrients in to your diet. Not only are they a easy and quick meal to make and eat but they can and are delicious and satisfying. I think a lot of people don't like smoothies because they don't feel full or satisfied by them. The way to fix that it to know what to put in them and how much.

Often I get into a habit of throwing the same things into my smoothies every day and I tend to get bored by them. But, I also have found several combinations that I just love and I make all the time! These recipes are simple yet pack a power combo of flavors and nutrients! I hope you like them!

#1 Mean Green Smoothie
1/2 ripe Banana
1/2 cup fresh Spinach
1/2 apple(with peel and seeds)
1/2 orange( or a whole 'Cuties' orange)
Cube of fresh Ginger
Spoonful of Chia Seeds
Spoonful of Ground Flax Seed
1/4 cup Coconut Water
Splash of Lemon Juice
Enough Water to Blend.

# 2 PB and Banana Smoothie
1/2 ripe Banana
2 TBS Peanut Butter(or more if you want)
Spoonful of Chia Seeds (Optional but they don't have a taste and they're super good for you!)
Spoonful of Ground Flax Seeds
1/4-1/2 cup Almond Milk(depending on how liquid you like it)
Ice


#3 Good Morning Smoothie
1/2 frozen Strawberries
1/2 frozen Pineapple
Spoonful ground Flax Seeds
Spoonful Chia Seeds
1/4 cup Coconut Water
1/4 cup Coconut Milk(or Almond Milk)
Scoop of Protein Powder( I suggest a vanilla flavor)

#4 Blueberry 'The Bomb' Smoothie
1/2 cup frozen Blueberries
2 TBS Almond Butter
1/4 cup Almond Milk
Spoonful Ground Flax Seeds
Spoonful Chia seeds
Ice
Enough Water to Blend



Well, I hope you liked these 4 smoothie recipes! You will probably notice that I include chia seeds and ground flax seeds in all of these smoothies. That is to add more nutrients to the smoothie. If you want to know why chia seed and flax seeds are so good for you, check out my Super Foods posts for more info on them!

These are just a few of the smoothies you can try! Have fun with it and the more you experiment the more of your own smoothie recipes you will make!

If you like this post, please share with a friend and check back for more post soon!

Keep Healthy and Safe!
H.Banana

Follow the blog on Twitter @ SpinachisGood and on Pinterest @ Hannah Plunkett

Cherry and Dark Chocolate 'Ice Cream'

Who doesn't love ice cream? Its delicious, creamy and sweet. But for many, most ice cream isn't an option for them. Whether its an allergy to dairy or other ingredients in standard ice cream,the desire to stay away from sugary foods, or any other reasons, they have to miss out! This is a tragedy! I feel sorry for those who can't have ice cream!

This 'ice cream' recipe is perfect for those who have dietary restriction, health needs or anyone wanting a healthier option! Its delicious, refreshing and so easy to make!

Ingredients:
1 Cup frozen cherries
1 tbs milk of choice( I used almond milk but you can use any kind you like!)
Dark Chocolate Chips( If you need to, use dairy free chips or you can leave the chips out, its great like that too!)

Start by blending the cherries and milk together. If it helps, you can warm the cherries in the microwave for a few seconds to soften them!

 

Blend until smooth. Then add the chocolate chips and pulse a few times to combine. You could also use nuts, coconut flakes, or white chocolate here!

Then, pour into a bowl. You can enjoy it now or pop in the freezer to harden up!

 

This is a great snack to have when you're craving something sweet! I love to make it because it is so simple and quick to make. I know its not technically ice cream, but for a healthier option, this really hits the spot!

I hope you like this recipe and please share with a friend!

Keep Healthy and Safe!
H.Banana

You can now follow the blog on Twitter @ Spinachisgood and on Pinterest @ Hannah Plunkett.

Wholey Guacamole!

  If you read my previous posts( Super Food Facts) you will know how good Avocados are for you. I like to use them wherever and whenever I can! This recipe for guacamole is not only delicious, but a great healthy snack or side dish for just about any occasion!

I love guacamole a lot! Every where I have it, its made a different way. And, though its usually pretty tasty, I have my favorites. Among those is my own recipe of course! I was taught how to make guacamole a few years ago by a family friend in Houston, and I have been making it ever since. It is so easy to make, you can customize it to your own preferences, and its a great way to use up almost-too-ripe avocados!

So, let's make some guacamole!

Ingredients:
2 large, ripe Avocados
1(10 oz) can of Rotel
2 tsp Lime Juice
1tsp Minced Garlic
1 tsp ground cayenne pepper
Salt and Pepper

Start by slicing and scooping the avocados into a bowl. With the back of a fork, mash them to desired texture. I like mine a little chunky! The riper the avocados are, the easier this job is!

 

The next step is to add the spices and Lime juice. Fresh squeezed lime juice is best, so use that when you can. To make squeezing your lime easier, roll it on the counter a few times to loosen it up!

 

 

Stir this together and then add the garlic and Rotel. I like to add half the can, stir in, and then see how much of the rest of the can I want. This way I always get the perfect avocado to Rotel ratio!

 

Mix this together and you're done! Taste it to see if you need more salt and pepper or lime juice!

 

Serve with corn chips, on tacos, taco salad(one of my favorites!), on a sandwich(instead of Mayo) or however you like it!

I love this recipe so much! Its super easy to make and you can keep it in the fridge for a quick and healthy snack!

If you have enjoyed this post, please share it with a friend!

Keep Healthy and Safe!
H.Banana

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Getting Ready for Spring Part 3

  Spring is just around the corner, and even though its cold now, we will soon be breaking out the tank-tops and sundresses. My past posts have been about cleaning up the food-part of your life, but this post is different. A healthy diet is necessary but an active lifestyle is key to over-all health. Spring is about new beginnings for everything and everyone, and its a great time to start a healthy journey or take yours up a notch!

#1
Starting Your Active Lifestyle. This is easier, much easier, than it sounds!  Maybe you don't think you have time, the equipment, or know-how to workout or get active, but you don't need a lot of any of those! Being active can be accomplished in a number of ways! Like; parking your car out a little further from the store, walking or riding a bike to work or school(if you live near enough), or walking the dog. Working out doesn't have to take hours, 20 or 30 minutes is plenty! You don't need any equipment but your body to get results! I encourage you to take a few minutes to think about how you can incorporate working out into your day. I like the saying, 'If you have time for Facebook, you have to workout!' because it is true! Spring is a great time to jump start your active lifestyle because the weather is warmer and you can be outside a lot more, plus you want to look good in those short-sleeves and bathing suites right?

 #2
Kicking your Workouts up a notch. So, maybe you are already pretty active, but you are doing the same old thing everyday. Most people(including myself) are guilty or doing the same exercise everyday. Changing it up every week or so is very important to see results. Spring is a great time to try out new workouts or exercises. I know for myself, I am working on sculpting my arms to look good in tank-tops and short-sleeves. Also, its important to focus on the whole body, not just one part of it. I am not just lifting weights to try and tone my arms, but I am working my whole body with several different workouts. Here is a quick, full-body workout you can try to get ready for Spring!

50 Squat Jumps( Works the legs. Starting in a squat and jump, landing with bent knees, repeat.)
10 Push-ups (Works the chest, arms and core. Start in a Plank position and press up and down.)
10 Butterfly Crunches.( Works the thighs and core. With the legs in a lifted 'butterfly' position, and arms behind the head, bring you head to met your feet.)
50 Calf Raises (Works the Calves. Standing up straight, simple go on your tippy toes and the back down. repeat)
50 Bumble Bee Pulses (Works the shoulders and arms. Standing or sitting, hold your arms out to your side and pulse up and down)
50 Bunny Hops ( Works the legs. Bend your knees and start 'hopping' up and down in place)
50 Duck Squats (Works the legs. Start with you legs a little wider than your shoulders and your toes pointed out. Squat up and down.)

See? Working out doesn't have to take a lot of time, equipment or know-how! That workout is pretty simple, but repeating it a few times or pairing it with a run or some yoga can make it a full-blown exercise routine! Please be careful and only do this workout if you are able! I don't want you to get hurt!

I hope this post encourages you to be active and start a working out, or take your daily workouts up a notch! Getting Ready for Spring is exciting and fun for every part of your life! If you liked this post, check out my other Spring post (Getting Ready for Spring Part 1 and 2) and please share with a friend!

Pictures are from http://www.freedigitalphotos.net/

Keep healthy and SAFE!
H.Banana

Getting Ready for Spring Part 2

  

With Spring just around the corner, its time to start getting ready for the warmer weather! Soon(hopefully!) we will be getting out the spring clothes, planting our garden and watching the grass and trees turn green!

My last post (Getting Ready for Spring Part 1) was all about cleaning out the fridge and pantry and getting rid of food you don't need or want and making sure that what you do have in your fridge and pantry matches your healthy lifestyle!
This post is going to be about cleaning up your diet and making some changes! It is so important to examine you diet every once in a while to make sure that you aren't missing something!

#1
Detox or Cleanses. Spring is a great time to do a bit of deep cleaning for your body. Its a fresh start for the trees, grass and animals, so why not for you? Going on a Cleanse or Detox is a great way to do this. They focus on flushing out the toxins that have built up in your body and allows your body to heal it's self. My family and I went on a week long cleanse roughly based on the book Clean and I saw some great changes! There are of course plenty of cleanses and detoxes out there so look around to find one that works for you! Going on a detox or cleanse can seem a bit complicated, but it is all worth it when you feel and look so much healthier! The first 2 days are the hardest in my opinion because you aren't used to it yet, but after that it is pretty smooth sailing! I encourage you to try a cleanse or detox( 3 days is even enough to get started!) and do some Spring Cleaning for your body!

 

#2
Making a Plan, Setting Goals. While Cleanses and Detoxes are a great way to jump start your healthy diet, maintaining can be a task in itself! Making a meal plan is a great way to stay on track because, with a meal planned, you are less likely to grab for an unhealthy option! It doesn't have to be all cooking at home, but making your own food is the best way to eat healthy. Having premade snacks and meals is perfect for those who eat most of their meals away from the house. Pick a day to make all the meals you need for the week. Setting goals is a great motivator to eat healthy because you want to reach your goals. A few goals of mine this season are; Participate in Meatless Monday, complete a cleanse program and add yoga to my workout routine. Once you make a meal plan  and set goals for yourself, you will see the effect they have on your health and you will feel so much better! Make it a goal to do some Spring Cleaning for your diet!


I hope this encourages you to do some Spring Cleaning for your diet and body. Once you experience the benefits of a healthy diet you will never go back! Please share this with a friend and look for 'Getting Ready for Spring Part 3'!

Keep  Healthy and Safe!
H.Banana

Pictures from http://www.freedigitalphotos.net/

Getting Ready for Spring! Part 1

   March is here and Spring is just around the corner! I cannot believe time has flown by so fast! It seems like just yesterday is was the beginning of January! Now that the weather will (Hopefully!) be warming up its time to start planting the garden, get out the short-sleeves and get ready to welcome Spring!

I am going to do a 'Getting Ready for Spring' series and this is Part 1!

Clean out the Fridge and Pantry
Every one has heard of Spring Cleaning, and that is basically what this is, just for you food instead of your windows. For me, I feel like Spring is a new beginning, just like the New Year. A fresh new season to make some fresh new changes.

#1
Cleaning out the pantry is probably something we don't do enough. When we do clean it up I am always surprised at what we have in there! I suggest going through your dry goods and pulling out the items you haven't used or aren't going to use. Maybe you have things in there that, now that you have started your healthy journey, you don't need or want. Cereals and snack foods really get out of hand in my house. We buy snacks and never eat them or never finish a cereal box but never throw them out. They stack up and make the pantry look cluttered. Almost empty spice containers are frustrating too! You don't know you're out of something until you go to use it. Going through and cleaning up your pantry is a Spring Cleaning must-do for anyone. I don't know about you, but I love a clutter-free pantry!

#2
The fridge doesn't usually get as out-of-hand as the pantry, but it does get dirty! When veggies and fruit go bad and we don't realize it, they leave a yucky, stinky mess that is no fun to clean up. Going through the produce drawers in your fridge regularly is a great way to make sure this doesn't happen. Also, leftovers that don't get eaten quickly can go bad and cause a mess as well. Also, the shelves and drawers in your fridge can get pretty messy (believe me, ours get pretty dirty!) so cleaning them is something that should be in your list of to-dos. Having a clean fridge makes cooking and baking so much easier and it just makes me feel better to open the fridge and not see clutter! Add cleaning out your fridge to your Spring Cleaning list!

This is just one of the steps to take in getting ready for spring. Check back for Part 2 of this series soon!

Keep Healthy and SAFE!
H.Banana

photos from Free Digital Photos.net

Super Foods Facts Part 2

  A few days ago I posted about Super Foods and I had so much fun writing it that I decided to do another one! I love learning about food and the benefits they have for our bodies! In my last Super Foods post I went over Kale, Flax Seeds, Blueberries, Avocados, Dark Chocolate and Almonds. You can find that post HERE . So now I am going to write about a few other popular Super Foods and some that should be popular!

Bananas
Bananas are delicious and packed full of healthy benefits! They contain Potassium which is helpful for building muscles, and bananas reduce the risk of hypertension, stroke and high blood pressure. Next, Bananas are a great source of Vitamin B6 which helps in the synthesis of the immune system, protein metabolism and functioning in the nervous system. Bananas also contain Vitamin C which helps the body to defend and heal infections. Because Bananas contain 3 natural sugars along with fiber, they offer an instant and substantial boost of energy! For me, eating bananas isn't hard, but sometimes just a whole bananas is boring. I like to bake with them, make Banana Ice Cream, throw them in a smoothie or freeze them and cover them with Dark Chocolate!

Quinoa
I love quinoa! My sister and I like to make quinoa bowls for lunch! Quinoa is actually a seed and is related to the beets and spinach! It contains two times the amount of fiber than white rice. Also, quinoa has all nine essential amino acids, making it a complete protein. A cup of cooked quinoa contains 8 grams of protein, 29% of your daily magnesium needs and four times the amount of iron per serving than brown rice.  Cooking quinoa takes little time at all and you can add almost anything to it! I like to add sautéed veggies and chicken to mine. Also you can bake with quinoa!

Lemons
Lemons help maintain PH balance, are high in Vitamin C  and potassium( which helps boost the immune system!). They are high in pectin fiber which aids in weight loss, and are rich in proteins, calcium, fiber and flavonoids. Lemons hydrate the lymph system and can alleviate constipation and stress. One lemon contains around 17 calories, 2 of which come from fats.  When using lemon juice in anything, try to squeeze your own since this is so much better than the bottled form. I like to have lemon water in the morning, add lemon juice to smoothies, bake with the juice and zest and add it to meat marinades!

Wheatgrass
I know, I doesn't sound appealing does it? To be honest, I have never tried it, but I am curious to. Wheatgrass is all over the health world now! Its the best natural source of chlorophyll, it activates white blood cells to boost your immune system, helps reduce high blood pressure and alleviates stress. Wheatgrass contains beta-carotene which detoxifies your body. Also, wheatgrass is high in vitamins A, B-Complex, C, E, and K. Per serving ( about a tablespoon) Wheatgrass has about 35 calories and none are from fat. You don't eat wheatgrass in large amounts. I mostly see it added to smoothies or juices!

Well, there are a few more Super Food facts! I hope you have enjoyed learning more about you food! I know I did! Please share this post with a friend!

Keep Healthy and SAFE!
H.Banana


Pictures from FreeDigitalPhotos.net