Live Fast Live Fit

🍝Food of the week … BEAN-BASED PASTA!
 
There are a LOT of new pasta varieties on the market now … and many of them are made with beans like lentils and chickpeas.
 
💪🏻Bean-based pasta offers some real benefits over traditional wheat-based noodles.
 
They typically include TWICE the protein and fiber and pack fewer carbs.
 
Plus, they are super filling and help your digestive system to do its job.
 
🧐You can find bean-based pasta in pretty much any grocery store.  
 
The ingredients and nutrient profile can vary widely, so read your labels.
 
Have any favorite brands? Let us know below ⬇️⬇️
 
REFERENCES:
www.kake.com/story/39892525/pasta-made-from-beans-is-it-actually-better-for-you
www.eatthis.com/high-protein-pasta/

💤 WEEKLY CHALLENGE! 💤
 
This week your challenge is to TRACK YOUR SLEEP.
 
(Without stressing over it!)
 
We all know how important getting enough sleep is.
 
That’s because while you’re sleeping, your body (and brain) is actually working hard to recover from the day before AND recharge.
 
People who don’t get enough sleep are more prone to health problems like mental health issues, high blood pressure, diabetes, and stroke.
 
Plus, when you’re overtired, it can make it hard to focus, affect your appetite and moods, and also your energy.
 
Guidelines call for getting between 7 and 9 hours of sleep a night.
 
That’s why this week is all about tracking your current sleep patterns.
 
Use an activity or sleep tracker ... or go old-school and keep a notebook (where you’d write down what time you go to bed and wake up, rate your sleep quality, and how you feel when you get up and during the day.)
 
Here are a few tips for better sleep:
 
● Use your bedroom mainly for sleeping. Ban screens like your TV, phone, and tablet.
● Don’t eat close to bedtime.
● Get some sunshine, fresh air, and exercise during the day.
● Go to bed and wake up about the same time each day.
● Make sure your room is at a comfortable temperature (not too hot).
● Avoid caffeine, alcohol, and intense exercise close to bedtime.
 
Who is in for at LEAST 7+ hours of sleep every night this week?👇
 
REFERENCE
www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
 

🧍‍♀️🧍🧍‍♂️Did that just make you sit up straight?! 🧘🏻‍♀️ 🧘🏻 🧘🏻‍♂️

🔑THURSDAY TIP

Mix up the shoes you wear EVERY day.

(While avoiding heels as much as possible, sorry.)

A big part of healthy posture is having HEALTHY FEET.

Making sure your shoes fit properly and allow your feet to move naturally helps your foot muscles do their job.

Different shoes work your muscles in different ways. So can occasionally going barefoot ... or even wearing “minimalist” shoes. It can help keep your feet nimble and strong.

Do you wear the same shoes every day, or do you mix them up regularly?

REFERENCE:
https://time.com/5294580/healthy-shoes-footwear

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😍This recipe makes a healthy snack that feels like a special occasion treat.
 
Make sure you use sweet, ripe raspberries (this week’s food of the week) and good quality chocolate that’s around 70% cocoa.
 
🍯Raspberry Yogurt Chocolate Parfait 🍯
(makes 2 servings)
 
● 1 cup (125 grams) fresh raspberries
● 1 cup (285 grams) plain Greek yogurt
● 2 tsp honey
● 1 oz. 70% or higher dark chocolate, chopped
Mash half of the raspberries and mix them in a small bowl with Greek yogurt and honey. Divide this mixture in half and place each half in a serving bowl.
 
Top each bowl with half of the remaining berries. Sprinkle each with half of the chopped dark chocolate. Eat and enjoy!
 

😋Fun Fact: RASPBERRIES (along with blackberries & strawberries) are part of the rose family!
 
🌹Plus … they come in colors other than red. You can find black-, purple-, and golden-colored raspberries, although they’re less common.
 
Not only are they tender and sweet, they also are packed with good-for-you micronutrients.
 
They’re loaded with fiber and vitamin C, plus a long list of antioxidants and plant chemicals that help keep you healthy and boost your immune system.
 
They are amazing eaten on their own … but they also are tasty in salads, smoothies, in oatmeal, or added to sauces and marinades.
 
❓Are you a raspberry fan? What’s your favorite way to eat them? ⬇️⬇️⬇️
 
REFERENCES:
www.healthline.com/nutrition/raspberry-nutrition
www.medicalnewstoday.com/articles/283018
 

🔥WEEKLY CHALLENGE! 🔥
 
It’s time for a POSTURE CHECK.
 
Your posture can have a HUGE impact on your mood and how you feel.
 
When you sit or stand with proper posture, you’ll probably notice you have more energy, fewer aches and pains ... and are even more productive.
 
PLUS … experts say bad posture is responsible for much of the back pain experienced by 80% of us at one point or another.
 
(That’s not to mention how your posture can affect how other people see you.)
 
Here’s how this challenge works:
 
✅Do a WALL CHECK every day.
 
👉How to do a wall check:
 
● Stand with your head, shoulder blades, and glutes touching a wall.
● Your feet should be under your hips & positioned about 2-4 inches from the wall.
● Slide your hand between the curve of your lower back and the wall, with your palm flat against the wall.
● Your hand should fit “just right” – without extra room.
 
If there’s TOO MUCH space, tighten your core & draw your belly toward your spine to flatten your back.
 
If there’s NOT ENOUGH space, move your back forward until your hand fits easily.
 
Now the real challenge: Walk away from the wall holding this posture and try to maintain it during the day (without walking like a robot). 🤖
 
Do this every day this week so you become more mindful of what your posture should look like!
 
Try the wall check and let us know how you do 👇👇
 
REFERENCE:
www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076817?s=4
https://nypost.com/2018/09/24/experts-say-your-posture-is-terrible-and-wrecking-your-health/

💥FRIDAY WORKOUT / WEEKEND WORKOUT 💥

😎Ok, let’s do this! Where are you planning to get this done? In the gym? At home? At the cottage? Let me know! ⬇️

Repost from Live Fast Live Fit - Coach Laura Livesfit
•
🔑THURSDAY TIP

This week we’re kicking a habit … and I have a tip that can help, especially if you’ve already “messed up” this week.

Focus on progress vs. perfection!

That means having a plan in place in case you “slip.”

My two-part recommendation:

* Do not beat yourself up for having a hard time kicking a habit. If it was easy, you would have already broken it by now.
* Second, evaluate what happened, the reasons it happened, and then get back to the challenge ASAP.

💪Remember you only fail if you quit. YOU CAN DO THIS!

👩‍🍳This refreshing salad recipe is super simple ... but it does take a little time to let the veggies marinate in the dressing.
 
Don’t rush it! It will be time well-spent.
 
This works well as a side dish for just about anything you can put on your plate :-)
 
🥒Cucumber Avocado Salad 🥒
(makes 4 servings)
 
● ¼ cup (15 grams) sweet onion, sliced thin
● 1 lemon, juiced
● 3 Tbsp extra-virgin olive oil
● 1 Tbsp each thinly sliced fresh mint & basil
● ½ tsp pink Himalayan salt
● 1 cucumber, thinly sliced
● 4 plum tomatoes, seeded and diced
● 1 avocado, halved, pitted, and cubed
 
Toss the onion with the lemon juice in a large bowl and let soak for 10 minutes. Add the oil, herbs, and salt and whisk to combine.
 
Add the cucumber to the bowl and toss to coat well. Let stand for another 10 minutes, gently stirring every few minutes.
 
Gently stir in the tomatoes and add the avocado.
 
Transfer to a platter and serve. So delicious!