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Family Fitness Tips

Have fun with your family while keeping fit! Quick workouts, fitness fun, family games, and healthy recipes.
Courtesy of
:
Sam Hawley
The Fitness Prescription


I hope you enjoy these tips
. Feel free to browse our extensive archive for past posts and tips.
​**As with all fitness activities, please consult your physician before participating in any activity or diet.


If you wish to receive day-to-day fitness advice, click the link below to follow them.

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Quinoa Taco Salad Recipe

12/30/2014

4 Comments

 
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Quinoa is an awesome starch alternative and can replace rice and potatoes in your family meals. Quinoa is good for you on many different levels but it is most importantly a high-protein food. Make yourself a nutritious meal this winter by including quinoa into your cooking. I, personally, like to cook my quinoa in stock instead of water to get rid of the nutty flavor, but you can boil the grain in water as well. Many people are frustrated by the time it takes to cook quinoa because many think the grain must be soaked before cooking. Unless you prefer to soak the grains before boiling, it is not a necessary step and quinoa should take no longer than rice to boil. Below is my favorite recipe for meal prep using quinoa. It is very filling and warms up very nicely.


Quinoa Taco Salad

Brown 1-2 pounds ground beef with onions and garlic
Add 1 cup quinoa and 1.5 cup water to the browned beef
Next, add whatever vegetables you like. I used peppers, jalepenos, and tomato. 
Add Mexican food seasoning and cumin as well as garlic to the mix to season.
Simmer for 25 minutes or until cooked fully (the quinoa will get puffy when fully cooked and the liquid will be soaked up).
Top with avocado, salsa, pico, sour cream or plain greek yogurt and enjoy!



Quinoa also makes great "fried rice" and delicious stuffed peppers! Experiment a little and see what recipes you can change with quinoa.

4 Comments

Nutrition in Pregnancy

12/8/2014

1 Comment

 
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Often, women who are pregnant are worried about what they should and should not eat during their pregnancy. How much food is too much? How much is too little? Do I need to supplement with vitamins or iron or milk? Below is a list of the obstetric intake recommendations for women throughout pregnancy separated by trimester. I hope this helps a few people better understand their body’s need throughout pregnancy as compared to their non-pregnant bodies.

Throughout pregnancy:

  • Total weight gain goal depends on weight prior to pregnancy

    • Normal BMI: Gain 25-35 lbs

    • Low BMI (less than 18): Gain 30-40 lbs

    • High BMI (more than 25): Gain 15-25 lbs

  • Average pregnant woman must consume and additional 300 kcal/day beyond baseline

    • Try to eat meals high in protein and low in simple carbohydrates and fats

    • High fiber is useful as well

  • Folic acid: need .4mg/day

    • It is recommended that women of childbearing age (not just pregnant women) should take folic acid supplements because neural tube defects from folic acid deficiency occur early in pregnancy and are prevented by high stores of folic acid.

    • Ideally start supplementation 3 months before pregnancy.

  • Breastfeeding women need an additional 500 kcal/day

  • Iron requirements: increase of 1000mg/day (diet will be insufficient to meet needs)

    • Prenatal vitamins and regular appointments with obstetrician are important

  • Calcium requirements: increase 1200mg/day but can be met with diet alone

  • Vegans: must supplement zinc, B12, and iron early in pregnancy

1st Trimester:

  • Weight gain should be approximately 1.5-3 lbs

2nd Trimester:

  • Weight gain should be about 0.8 lbs/week through to delivery

  • 30 mg iron supplementation/ day recommended

3rd Trimester:

  • Weight gain should be about 0.8 lbs/week through to delivery

  • 30 mg iron supplementation/ day recommended

General information

  • Caffeine: >300mg/day increases risk of miscarriage

  • Exercise: no evidence that pregnant women need to decrease intensity of exercise. Continue your regimen from prior to pregnancy

    • Avoid exercise with high risk of trauma (skiing, skateboarding, so on)

    • Exercise may need to change if oxygen deprivation, bleeding, preterm labor, rupture of membranes, or other complications of pregnancy arise.

  • Heartburn: normal in pregnancy but below are tips to decrease incidence

    • Decrease intake of spicy foods

    • Eat small and frequent meals

    • Decrease fluid consumed during meals

    • Do not eat right before lying down


1 Comment
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