EK Vitality Tip of the Week, Exercise and Healthy Recipe
Although we still have some summertime left (yes!), the school year always presents some unwanted bacteria spread through the school. Here are some suggestions on foods containing probiotics (improve one's gut health) and prebiotics (keep probiotics alive) to 'fingers crossed' avoid getting sick.
Prebiotics (2-3 servings a day)
Vegetables - asparagus, garlic, leeks, onion, Jerusalem artichokes
Carbs - barley, beans, oats, quinoa, rye, wheat, potatoes, yams
Fruits - apples, bananas, berries, citrus, kiwi
Fats - flax seeds, chia seeds
Probiotics (1-2 servings a day)
Dairy - yogurt, cheese, kefir with live and active cultures
Fermented Products - pickles, sauerkraut, kimchi, tempeh, miso
Foods that can speed recovery -
Garlic
Green Tea
Chicken Soup
Honey
Elderberries
Source: http://www.precisionnutrition.com/what-to-eat-when-sick-infographic
Exercise - Descending Ladder
Choose two exercises from list, perform 10 reps of each exercise, then 9 reps of each, then 8 etc. continuing until you've performed each number and ended with 1 rep of each. Repeat with two different exercises!
Squat
Pushup
Plank Jacks
Jumping Jacks
Lunge (for more of a challenge perform number of reps for each side)
Sit Up
Once two descending ladders are complete, hold plank for a collective 2 minutes (stop timer if you need a break!).
6-Ingredient Mexican Style Quinoa Salad
Ingredients
1/2 cup dry quinoa, pre-rinsed
1 (15-ounce) can black beans, drained and rinsed
1 cups salsa, no-sugar added
1 cup corn kernels
1 teaspoon chili powder
1 avocado, peeled and small diced
Add 1 cup water and quinoa to a medium pot and bring to a rolling boil over medium-high heat. Reduce heat to a simmer, cover and cook until most moisture is absorbed, about 12-15 minutes. Turn off heat and leave covered quinoa on burner for 5 minutes.
Add to cooked quinoa, black beans, salsa, corn, and chili powder. Add salt and pepper to taste. Toss to combine then add diced avocado and gently toss. Add salad to a serving dish and serve. Salad can also be enjoyed cold.
ENJOY!
