1 cup quinoa
2 cups almond milk
1/4 tsp salt (optional)
2 tbsp maple syrup
1/4 tsp cinnamon
1/2 tsp vanilla extract
1/4 cup chopped nuts (pecans, almonds, or walnuts - optional)
In a medium sized sauce pan, heat milk over low to medium heat until simmering. Add quinoa, stirring well to combine with milk. Allow to return to a simmer, cover and cook for ten minutes. Add remaining ingredients. Combine gently. Cook five to ten more minutes until most of the liquid is absorbed.
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GF Pasta & Veggies
8 ounces gluten free shell shaped pasta
1/4 cup chopped onion
1/4 cup low-sodium vegetable broth
1/4 cup chopped carrots
1/4 cup chopped celery
3 cloves garlic, minced
1 cup finely chopped Swiss chard or kale
1 (14.5-ounce) can no-salt-added diced tomatoes
1/4 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon crushed red pepper flakes
Cook pasta according to package directions.
Heat a large skillet over medium heat until hot. Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, celery, garlic and Swiss chard and cook 5 minutes or vegetables are tender. Stir in tomatoes, basil, thyme and red pepper. Bring to a boil.
Reduce heat to low and simmer 5 to 7 minutes or until vegetables are very tender and sauce is thickened. Stir in pasta.
Our theme for April is "Let's Get Physical." And committing to movement and our Spring Makeover Challenge is the perfect way to do it!
Right now you can work out with a trainer in a group setting of highly motivated individuals for 8 weeks straight, 4 times a week that's a total of 32 one hour sessions in two months for $199 and the best part is that if you bring a friend you both can do 2 for the price of one. Sign up, grab a friend and find a whole new YOU!
Release unwanted Pounds
Gain energy and confidence & Have FUN!
Save your spot today!
Kick off is Monday April 21st at 6:30 pm.
Call 518-383-0225 to sign up. You will tone up, lose inches and drop excess weight in just 8 weeks - in plenty of time for the warmer weather. YOU will only regret NOT signing up!
Post by Amelia Trigg, Assistant Manager at the HealthPlex Fitness
Last month, we focused on setting fitness goals, specifically how to make our individual goals specific, measurable, attainable and realistic. Now that these goals have been established, it is time to GET PHYSICAL! We live in a society that promotes a sedentary lifestyle and only a few lifestyle choices have a greater impact on our health than physical activity. Our bodies are meant to move – they actually crave exercise!
· Helps you live longer and prevents many chronic diseases, such as heart disease, high blood pressure, stroke, type 2 diabetes and colon and breast cancers.
· Improves cardio-respiratory and muscular fitness.
· Raises your metabolism and helps you lose weight more easily.
· Reduces stress, anxiety, and depression to improve your overall mood.
· Helps maintain brain function among older adults.
· Increases bone density.
· Helps you age more gracefully by maintaining your looks and your agility.
· Improves sleep quality.
· Improves your overall quality of life.
It is important to ask yourself, what are the costs of inactivity? Is more play time with your kids or grandkids important to you? What about waking up with a positive mental attitude and self image? Or receiving a clean bill of health from your doctor after having a prior conversation about the risk of diabetes?
If you’re just starting to get physical, more doesn’t necessarily mean better. Doing too much too soon or performing intense exercises on a daily basis will have negative effects, such as muscle/tendon strains, loss of lean tissue and fitness-level plateaus. To get the most benefit from your workout, you should begin by warming up for 5 to 10 minutes to increase your blood flow and prepare your body for activity. Follow the warm up with several minutes of stretches to increase your flexibility and lower your risk for injury. Complete your selected exercise or activity for 20 to 30 minutes and conclude the workout with 5 to 10 minutes of cool down and stretching.
Remember, laziness fuels more laziness. Activity fuels more activity! With warmer weather at our doorsteps (FINALLY!), now is the perfect time to get outside and get moving to make your set goals a reality.
HealthPlex Fitness: The Functional Movement Experts.