EK Vitality Tip of the Week, Exercise and Healthy Recipe, News (Glencoe Minor Soccer)

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EK Vitality Tip of the Week, Exercise and Healthy Recipe
Submitted By Erika Meloche on Saturday, July 29, 2017
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!

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