Creamy Purple Sweet Potato

Nutrition Facts:

Makes 2 servings
• Calories 332,
• Fat (g) 19, saturated Fat (g) 7, cholesterol (mg) 17,
Click here to read more in LiveLiving Christian Health and Wellness eMagazine, page 21.

Single leg straight leg dead-lift on BOSU ball

Dead lifts are an amazing exercise that train multiple muscles, the lower back, glutes, and hamstrings. It also mimics a movement we do all day long – bending over to pick up things. Dead lifts require you to have perfect form in order to protect your back. Therefore, do not attempt this exercise on a Bosu ball until you have mastered it on level ground. Once mastered on the ground then progress to both feet on Bosu ball to perform this exercise and finally to single leg deadlifts on the Bosu ball.

How to perform the dead lift on the Bosu ball:

Step 1: Stand with both feet on the Bosu ball as far apart as the Bosu ball will allow striving to get approximately hip – distance apart and hold dumbbells (5-10 lbs) in front of your thighs.

Step 2: Keeping the shoulders back, abs in and the back straight, tip forward from the hips and lower the weights towards the floor, sliding the weights down the front of your thighs.

Step 3: Lower the weights down as far as your flexibility will allow. Keep your knees soft (slightly bent). Not locked out into knee extension. You should feel a stretch in the back of your legs (hamstrings).

Step 4: Push into your heels to rise back up to the starting position. Remember to keep your abdominal contracted to stabilize your low back. Do 10 – 15 reps for 1-3 sets.

Advanced option:

Instead of standing on Bosu Ball with both feet, place one foot in the middle of the apparatus. As you lower the weights towards the floor keep the free leg straight coming up to a position that is parallel to the floor forming a “T” with your body.

Warning: If you have any back problems or feel any abnormal pain in the lower back, skip this exercise and work on strengthening your lower back before trying to perform this exercise again.

Guidelines:

• Do NOT round your shoulders forward, keep your chest out and back flat, looking up as you lower down.
• Do Not Bend your knees as you lower down, (keep them soft), this is not a squat. The move and motion is through your hips. Knees should stay at the same angle throughout the movement.
• Weights will be much lighter when the exercise is performed on a Bosu ball versus the floor.

How to Stay on Your Weight Loss Program

Having trouble staying on your weight loss program? Try starting your day with exercise. It has been suggested that most of us who are willing to exercise in the morning will likely stick to our exercise program. The American College of Sports Medicine recommends 150-120 minutes per week of moderate-intensity physical activity for anyone starting a new exercise program and more than 250 minutes to maintain your ideal weight and prevent weight gain.

Cultivate the Presence of God

To help us come into this understanding we will need to exercise ourselves spiritually. Just as we exercise our bodies to become physically fit, we also must exercise our minds and our souls to become spiritually fit. Read more of 3 Ways to Restore Balance and Experience Healing in the Living Balanced issue of LiveLiving Christian Health and Wellness eMagazine, page 11.

Squats on BOSU Ball!

For the next few weeks I am going to develop an exercise program for you with all exercises using the BOSU ball. It is my goal to show you how a total body workout can be done on the BOSU ball! Exercises incorporating the BOSU ball allow you to do an entire workout for each body part while developing a strong core musculature and creating constant tension on stabilizing muscles for balance.

The best place to start or build your foundation is with the squat. You can use the platform side or the ball side of the BOSU for squats.

How to perform the exercise:

Begin by placing both feet on the bubble side of the ball (or bubble side down) with feet as far apart as possible. Shoulder width is desirable but may not be achieved due to the surface area of the ball.

Once your feet are set, descend slowly down until your thighs are at least parallel with the ground. Hold for 2 seconds, and then push back upward in a controlled motion.

Begin with 3 sets of 10 reps with no weights; if it is easy add dumbbells to make it challenging.

WARNING: If this is your first time using the BOSU ball, I recommend you try and balance on it in order to get used to it, and prevent falling off during the actual exercises. Also, when you perform the squat you may notice uncontrollable movement of the legs your first time doing the exercise. This is your nervous system relaying messages, new neural pathways, from the joint to the brain to let your body know where it is in space and what muscles need to contract for stabilization. This uncontrollable movement will diminish the more you train on the BOSU ball and practice each exercise.

Next week: Single leg straight leg deadlift on BOSU ball.

What Are You Wearing?

Clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the sinful nature. Romans 13:14

I watched my son shift into his playful character after he put on his superhero costume. We went to the movies and though it may have seemed unusual for him to wear such attire, my husband and I figured we would let our kid be a kid. It stirred plenty of attention. Other parents just smiled as if they had experienced the same before and some expressed how cute he looked. Management at the movie theatre even made up an award for him: Best Costume of the Day.

When we returned home it was nearing bedtime; he had to go to school the next day. After his shower, he wanted to put the costume back on for bed and even asked to wear it to school. We finally had to say no, explaining that there are certain times when a particular type of clothing just isn’t appropriate for the time of day. “We wear pajamas at night and regular clothes during the day,” I explained.

So often we deal with stressful situations or circumstances that unfold contrary to our expectations by becoming emotional or perhaps even going in a reactive to mode in our own strength to try to fix whatever is seemingly failing or falling apart. Many times our way of thinking and our actions do not line up with the word of God. Those old ways that once clothed us are not necessarily what will bring us into a new life in Jesus.

Isn’t it time for us to change our clothing as believers? We are to “live as children of light” (Ephesians 5:8). Putting aside our old ways as my son put aside his costume and embracing new ways.

You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; to be made new in the attitude of your minds; and to put on the new self, created to be like God in true righteousness and holiness. (Ephesians 4:22-24)

How to Overcome That Afternoon Slump

The macrobiotic diet sees good nutrition as the blending of yin and yang elements in a harmoniously combined and prepared manner. Click here to read more in the Living Balanced edition of LiveLiving Christian Health and Wellness eMagazine, pages 15 – 16.

Forearm Side Plank for Core Strength

We have discussed the plank in the past and how it targets the abdominal muscles creating a strong core. The forearm side plank is a great exercise to target the oblique abdominal muscles (the fan like muscles running along each side of your torso. The side plank when done correctly will help you to build a strong inner core and provide stability for your low back. Creating a strong core for your body will only progress your strength in other areas as it is a key to being able to maintain good posture in techniques in all other areas of your lifting routine and daily activities.

How to perform the exercise:

Step 1: Lie on your left side with your legs extended. Place your left elbow directly under your shoulder, and your right hand palm down on the floor. Stack your right foot on top of the left.

Step 2: As you exhale, gently contract your abs and lift your hips and knees off the mat, keeping the side of your left foot and your left forearm and elbow in contact with the ground.

Step 3: Inhale and slowly return to start. Alternate sides and repeat. Hold for 15 to 30 seconds per side doing 3 – 4 repetitions on each side.

How to make it harder!
Raise your upper leg off of the lower leg throughout the exercise.

Better Buns with the Bridge

No, I am not talking about cinnamon buns that you get by walking across a bridge to get to the closest Cinnabon shop. I am talking about your back side. You know the area where all the unsightly cellulite likes to hang out. Those are the buns that I want to show you how to tighten up. We all stand in the mirror and examine every square inch of our bodies to see what looks good and what needs some work. So if you fall in the category of not so smooth buns, then add this exercise to your routine. If you don’t have a routine, then start one with this exercise.

The bridge is a common pose used in both yoga and Pilates, and is a perfect Pilate’s exercise for a firm butt.

How to execute a standard bridge and the more advanced bridge (Single Leg Bridge with a BOSU ball):

1. Lie on your back and bend your knees. Place your feet flat on the ground.

2. Allow your arms to rest at your sides and keep your shoulders and neck relaxed.

Advanced option: Place your feet on the platform of a BOSU ball instead of the ground.

3. Inhale deeply, and as you exhale, push into your feet and lift your hips, allowing your weight to roll into your shoulders. Your body should form a straight line so that you can look down your body to see your knees.

Advanced option: Push your feet into the platform of the BOSU ball.

4. Hold the bridge for five to 10 breaths as you squeeze your buttocks tight and then carefully roll your spine down, one vertebra at a time.

Advanced option: Hold the bridge position, shift your weight to one leg and gradually extend the opposite leg; your leg and body should form a straight line towards your head and shoulders which rest on the ground. Return the lifted leg to the platform before rolling your spine down to the ground to the starting position.

Fiber Does More Than Just Help You Poop

A boost in your fiber intake can increase your weight loss efforts. Maybe eating fiber-rich foods seems challenging to you because you anticipate gastrointestinal discomfort? Don’t worry. A slow introduction of fiber-rich foods will give your body a chance to adjust to the change and minimize discomfort.

It’s a whole lot easier to lose weight and maintain a healthy weight with fiber-rich foods than without. The good news is that foods high-fiber have bulk that helps you feel full and they are digested slowly. This means it will take longer for you to feel hungry again. Healthy balance of your intake of soluble and insoluble fiber will aid in maintaining digestive health and lower the risk of heart disease and high cholesterol.

Jump start your fiber rich diet with some ideas such as the following:

Whole grains: Most of us know that fiber from white bread is inferior to whole grain sources. Some contain just 1 gram of fiber per slice. Opt for whole grain breads that contain at least 3 grams of fiber.

Flaxseed sprinkles: Two tablespoons of ground flaxseed contain approximately seven grams of fiber. Sprinkle it in your favorite pancake mix or on top of your oatmeal; it adds a nice nutty flavor.

Pasta switch: Whole grain pasta has three times as much fiber as regular pasta. Switch from regular pasta and add whole grain pasta topped with marina sauce and a side of steamed for a healthy meal.