Southwest Age Institute Blog

Sweet Dreams After a Delicious Dinner

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This week we are spotlighting two delicious recipes to help you in your quest for a healthy and productive life.

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Eating for Success

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To help you plan ahead for next week, I’m including some easy tips and tricks to get you eating healthy. You’re learning
what should go on your shopping list every week:

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Use What You’ve Got

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Screen Shot 2016-07-07 at 2.02.52 PMIf you become a client of Southwest Age Intervention Institute, I will teach you how to shop for yourself and plan ahead for your meals. Getting some standard recipes under your belt that don’t require expert culinary skills will make all the difference- the secret is to find healthy, delicious recipes that you can tweak and change up to suit your tastes.

Let’s start with this great recipe from Tasteaholics, using tasty and healthy ingredients. It only takes 5 minutes to prep and 15 minutes to cook!

Pan Seared Salmon with Sautéed Mushrooms & Spinach

Ingredients:

  • 3 tbsp extra virgin olive oil
  • 2 cloves garlic
  • 1/2 lb organic mushrooms
  • 2 organic tomatoes
  • 2 cups organic spinach
  • salt and pepper
  • 1 tbsp balsamic vinegar
  • 2 wild salmon fillets

To Prep:

  1. Pat the salmon fillets with a paper towel to soak up excess moisture.
  2. Season with salt & pepper.
  3. Slice garlic, mushrooms, and tomatoes.

To Prepare:

  1. Heat 2 tbsp of olive oil in a pan. Add mushrooms and garlic to the pan and sauté for 2-3 minutes, stirring occasionally. Add tomato slices. Wait 2 minutes, then add spinach. When spinach is wilted, add salt & pepper to taste, while stirring all ingredients together. Remove from heat and cover.
  2. Heat 1 tbsp of olive oil in a pan on high heat. Lay your salmon fillets skin down onto your pan and leave them to sear for 4-5 minutes. Flip fillets and sear other side for 4-5 minutes.
  3. Split veggies onto two plates. Drizzle lightly with balsamic vinegar. Top each plate with a salmon filet. Optional: add a slice of lemon or a sprinkling of shredded parmesan to garnish.

Enjoy!

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Blast the Back Fat

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Our next common problem area to talk about is “back fat”. You know what I’m talking about- that little roll that pops out of your tank top, or sneakily rolls over your swimsuit bottoms. Read More…

SHOPPING LIST

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Screen Shot 2016-07-06 at 3.18.05 PMIt’s time to say goodbye to the grill and hello to the greens!

With summertime near its end, it’s time to get back on track and back to the market! It’s time to detox, get centered, and prep for a successful, healthy week. You are learning how to tweak your healthy lunches with various salads and proteins. You know now what you like in your smoothie. You know what time of day you like to have a bite of apple and almond butter to keep you going strong. Routine is a great thing and with each new recipe we learn, you can add it to your repertoire to stay healthy and satisfied. Let’s shop!

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Let’s Talk Tabata

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Need the perfect workout for a vacation or  business trip?

Screen Shot 2016-07-06 at 2.45.22 PMTry Tabata Training!

Tabata training is short in duration and interval-like in nature. You perform 20 seconds of an exercise at maximum effort and recover for 10 seconds. It was originally designed for a total of 8 rounds, which is simply a high intensity, 4 minute workout.

Now, I’m certainly not saying you should replace this as your every day workout. However, on those days that you’re just slammed with work or you’re on vacation or on a business trip, try this type of workout, and make it more like 16 minutes. You can easily squeeze this into your day first thing in the morning without hindering your schedule!

Research:

Dr. Tabata conducted a study to see if athletes would benefit from exercise sessions consisting of 20 seconds of all out exercise followed by 10 seconds of rest repeating 8 times (4 minutes total). He took 2 groups and put them on a program for 6 weeks. The control group did one hour of moderate-intensity exercise 5 times per week (300 minutes/week). The other group did the high-intensity Tabata-style training (only 20 minutes/week).

Results:

The Tabata group improved both its aerobic AND anaerobic fitness levels. The anaerobic fitness level increased 28%. There were fitness improvements in the control group as well, but only in aerobic fitness.

Try This Workout at the beach or in your hotel room.

  1. Push Ups
  2. Squats
  3. Mountain Climbers
  4. Jump Rope

Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of squats, then rest 10 seconds. 20 seconds of mountain climbers, and rest. 20 seconds of jump rope, and rest. Repeat the entire cycle 8 more times for a total of 16 minutes.

This workout is quick, will help you burn fat, and won’t disturb your vacation! Give it a go while you’re on the go!

-Megan Paul, Exercise Physiologist

The Ride of Your Life

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Screen Shot 2016-07-06 at 2.00.47 PMHave you been doing the same type of workout for quite some time now? It’s time for something new! Step out of your comfort zone, and try this new spin on spinning! This variation incorporates moves to the beat of the music and adds some weight training, taking your spin class to a whole new level.

These workouts are sure to boost your metabolism and help prevent adaptation to your current workouts. Spinning is low impact and easier on your joints than running, and strength training helps to build muscle and bone strength.

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Is your slouch making you a grouch?

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SIT UP STRAIGHT!

Do a quick posture check as you’re reading this:Screen Shot 2016-07-06 at 11.45.24 AM

  1. Are you sitting with your back straight and shoulders back?
  2. Are your shoulders relaxed and not tense?
  3. Is your weight distributed evenly on both hips?
  4. Are your feet flat on the floor?
  5. Are your knees bent at a right angle?
  6. Are your knees at hip height or higher?

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SHRIMP’S UP

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This week, we are spotlighting one of my favorite ingredients- SPAGHETTI SQUASH! I made my version of Spaghetti Bolognese for a friend the other night… and they thanked me for the delicious pasta. They had no idea it was squash! Which, by the way, is only 31 calories for an entire cup! Learn to love spaghetti squash and start experimenting. To get you started, check out this healthy and fun summertime recipe!
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Arlington Neurosurgeon and Health Nut Lands TV Show

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ARLINGTON, TEXAS – What ails you, your family member or friend? The new Dr. R. TV Show, hosted by Dr. Jacob Rosenstein, answers your health questions in a weekly TV program covering medical issues with specialists in various fields of medicine. The show airs twice each weekend on KTXD in the Dallas/Fort Worth market beginning on Saturday, June 20 at 12:30. The re-broadcast of this 30-minute program is on Sunday at 12:30. The first season of The Dr. R Show runs for 13 weeks.

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