Pool Workouts: Treading

Who would've thought that a move we tend to do naturally in the pool could make for an intense workout? Treading, a little something we do to stay afloat, can torch some serious calories while working every muscle of the body. The next time you hit the pool, consider dedicating a few minutes to getting your heart pumping with this exercise!

Treading: How-To

Standing in the water at shoulder-height, lift your legs off the ground by bending your knees and flutter your feet. Keep your arms below the water's surface and move them in a figure eight motion with your palms facing outward. Once you get the hang of the movements, pick up the pace—the faster you move, the more calories you'll burn. Be sure to keep your core engaged throughout so as to keep your body upright and head above water. Aim for three sets of one-minute bouts, but if you can hold out longer between each set, by all means, increase your time!

If you're in need of a visual, check the video below from Expert Village:

Sweet Indulgences: my favorite not-so-guilty treats

What's a passionate health nut with an ever-present sweet tooth to do? Scout out the best healthy desserts out there, of course! After a good deal of experimenting, I've garnered a number of trusty, store-bought goods that only taste sinful. As amazing as those healthy desserts overtaking Pinterest look, there are times when a craving strikes and there's just no time to wait. Check out some of my favorite sweet discoveries below:

NadaMoo! Non-Dairy Frozen Desserts: With a coconut milk-base, a scoop of NadaMoo! makes for an oh-so delectable, creamy treat that has me contemplating if I'll ever go back to dairy ice cream. It's a great alternative for those with a dairy or soy intolerance, and the company prides itself on their products' comparatively low calorie and fat content. Their numbers not only champion those of regular ice cream, but even some of their fellow non-dairy competitors'! The sugar content isn't too bad, either; I did some investigating about the freezer isle and found that overall, these pints contain around half the amount of sugar found in other ice creams. My absolute favorite flavor is their Lotta Mint Chip, but I only have great reviews for the other flavors I've tried thus far (among them Chocolate Almond Chip and Bananas for PB and Chocolate). 

Fearless Chocolate, 85% Deepest Dark: I never imagined that chocolate with such a high cacao percentage could taste so good. With the help of some sea salt, Fearless has successfully replaced 85% dark's characteristic bitterness with a refined richness, and the addition of cacao nibs provides a light crunch to the bar's otherwise silky texture. You best believe I keep these stocked.

Arctic Zero Chocolate Dipped Bars: At only 85 calories and 5 grams of sugar per pop, you can revel in the glory that is low-cal ice cream in a chocolate shell. You can find these babies in vanilla, chocolate, orange cream, and strawberry flavors.

Hail Merry Macaroons: Gluten-free and vegan, these coconut treats taste every bit as indulgent as a classic macaroon. It's not just the assortment of novel flavors that make Hail Merry's macaroons stand out (such as Chocolate Chip Cookie Dough), but also the process of low-temperature dehydration that's used to make them. This method helps to better conserve the properties of these macaroons' wholesome ingredients that could otherwise be lost from the heat of the oven.

Go Raw Super Cookies: Boasting no added sugar or oils and made up of natural ingredients such as sesame seeds, coconut, and dates, these flour-less super cookies are great to have on hand when a craving hits. I'll admit they don't at all resemble a typical cookie, being dried instead of baked in order to maintain nutritional value (like the Hail Merry Macaroons, above), but these crunchy bites make for an awesome, healthy substitute!

Quest Nutrition Bars: Made with quality ingredients and being exceptionally low in sugar (the majority of flavors only contain one or two grams), these protein bars can do no wrong. The bulk of protein bars on the market are little more than glorified candy bars, but Quest's wide assortment of decadent flavors are true sinless-indulgences. They're great to grab when you're on the go, but they're even better when you have a few minutes to heat them up— especially their Chocolate Brownie (it comes to take on a texture and flavor that resembles a legit brownie!). If you're in the mood for a more traditional dessert, you could very well find a simple recipe for one of your favorites using a Quest bar as the main ingredient. All of the creative recipes on Quest's Pinterest board, #CheatClean Virtual Cookbook, are downright drool-worthy.

Quest Cravings Peanut Butter Cups: Eating these, it may appear that you're digging into candy, but looks can be deceiving. Tearing into a package following a workout, I almost feel guilty— until I remember that I'm not eating what looks to be a couple of Reese's Peanut Butter Cups, but protein peanut butter cups, containing just one gram of sugar.

Power Crunch Original: What separates this protein bar from others? It comes thinly iced in wafer cookie form. With just 5 grams of sugar, the melt in your mouth Original Power Crunch bar draws my thoughts back to the health-void, bright pink wafers I used to eat as a kid. So far, I've had the Chocolate Mint, French Vanilla Creme, and Triple Chocolate, and they're all winners in my book. Power Crunch also offers Choklat, a line of protein chocolate bars, and Crisp, a line of cereal-like protein bars. I've yet to try either out, but I'm confident that I won't be disappointed when I do.

GoodPop All-Natural Frozen Pops: Free of all things artificial and made with fresh, organic ingredients, a GoodPop makes for the perfect pick-me-up on a hot day! My current favorites are Banana Cinnamon, Coldbrew Coffee, and Watermelon Agave, but I still have plenty of flavors left to try out (I have a feeling Chocolate Milk will make it to the list). It's my goal to experience the rest of their staple flavors by summer's end!

If you have a favorite, healthy sweet treat of your own, I'd love for you to share!

Pool Workouts: 90 degree bends

The temperature is heating up and the sun's rays are shining down. With summer right around the corner, what better way to spend your workout then by taking it to the pool? I've finally gotten into swimming, and it's quickly become my workout of choice!

Since starting, I've been exposed to some fantastic aquatic exercises that do some serious toning. The water's resistance provides a great challenge for a slew of conventional exercises, and, making pool workouts even more enticing, they're one of the safest forms of exercise due to their low impact (which is great news for those with joint-related injury). Not to mention, they also allow you to simultaneously work on your tan, and you don't have to worry about pesky sweat stains!

As part of a mini-series of sorts, I'll be posting about my ever-growing list of favorite water-friendly moves throughout the season. Today, I'd like to focus on 90 Degree Bends. This exercise is great for working your core and requires nothing more than a noodle or a set of water weights.

90 Degree Bends: How-To

Place your hands atop the pool's ledge or grasp onto the ladder or an underwater bench (I find it most comfortable to use a bench). Place the noodle across your torso, or, if you have water weights, place one between your thighs, or both for added intensity. Extend your legs out behind you, taking on a horizontal stance like that of an outstretched worm. Keeping your core engaged and feet together, bring your legs down to a 90 degree angle. Hold for a moment, and then slowly bring them back to starting position— that's one rep. Shoot for 20 reps.

Sugar in Fruits and Veggies: reason to assess your intake

There's no denying the incredible health benefits that can be derived from eating fruits and vegetables. Their vitamins and minerals work to keep our bodies functioning properly, so eating them regularly is pretty crucial. We mustn't forget, though, that getting in too much of a good thing can be bad, and all-ntaural, healthy foods are no exception.

Excessive fruit and veggie consumption can have harmful effects, these being induced by factors such as overloading on a certain compound (from what I've read, this requires highly excessive intake) or from consuming too much fructose, the form of sugar found naturally in fruits and vegetables. (Though it's more prevalent in fruit, it's worth noting that veggies contain it, as well.)

Diets high in sugar have been associated with unwarranted weight gain, diabetes, and heart disease, so it's not a bad idea to familiarize yourself with the sugar content of the produce you eat. This way, you can get an idea of which you may want to eat in lesser quantities or which you may want to alternate among to balance your sugar intake.  I'm not recommending that you ditch those higher in sugar (I wouldn't dream of giving up apples; they're a great source of fiber and diease-fighting phytonutrients!), but instead to cut back if you're taking in too much of the sweet stuff. It's best to get in a good variety of fruits and veggies, anyways!

Check out the breakdown below of various fruits and vegetables with their respective amounts of sugar: (Measurements provided by the USDA—decimal measurements have been rounded) 

*Please take note of the varying amounts

Vegetables' sugar content
- Spinach, raw, 1 cup (0 grams)
- Asparagus, cooked, 6 spears (1 gram)
- White mushrooms, raw, 1 cup of slices (1 gram)
- Brussels sprouts, cooked, 1/2 cup (1 gram)
- Cauliflower, cooked, 1/2 cup (1 gram)
- Broccoli, cooked, 1/2 cup of chopped pieces (1 gram)
- Kale, raw, 1 cup of chopped pieces (2 grams)
- Celery, raw, 1 cup of chopped pieces (2 grams)
- Red cabbage, raw, 1 cup of shredded pieces (3 grams)
- Onion, raw, 1/2 cup of chopped pieces (3 grams)
- White potato, baked, 1 medium (3 grams)
- Sweet yellow corn, cooked, 1 medium ear (5 grams)
- Green peas, cooked, 1/2 cup (5 grams)
- Carrots, raw, 1 cup of chopped pieces (6 grams)
- Sweet potato, baked, 1 medium (7 grams)
- Beets, cooked, 1/2 cup of slices (7 grams)

Fruits' sugar content (all raw)
- Avocado, 1/4 cup pureed (0 grams)
- Cucumber, 1/2 cup of slices (1 gram)
- Tomato, 1 medium (3 grams)
- Raspberries, 1 cup (5 grams)
- Kiwifruit, 1 2" fruit (6 grams)
- Blackberries, 1 cup (7 grams)
- Blueberries, 1/2 cup (7 grams)
- Strawberries, 1 cup of halves (7 grams)
- Watermelon, 1 cup of diced pieces (9 grams)
- Nectarine, 1 medium (11 grams)
- Grapefruit, 1/2 large (12 grams)
- Cantaloupe, 1 cup of diced pieces (12 grams)
- Peach, 1 medium (13 grams)
- Banana, 1 medium (14 grams)
- Pineapple, 1 cup of chunks (16 grams)
- Pear, 1 medium (17 grams)
- Apple, 1 medium (19 grams)
- Grapes, 1 cup (23 grams)

Quinoa Bowls: a customizable, protein-packed meal

As it so happens, many standard 'bowl' dishes don't top the list of healthy meals. Teriyaki bowls, burrito bowls, bread bowls— you get the idea. But have you ever had a quinoa bowl?

If this week's trip to California has taught me anything, it's that my cousin Jacqueline is a killer cook and that I'm a huge fan of these hearty bowls. It's a very simple concept: the dish is primarily made up of filling, protein-rich quinoa and the rest is comprised of various toppings (such as veggies, protein, and spices) to add additional nutrients and flavor. It's kind of like self-serve fro-yo's savory, wholesome counterpart. 

There are endless ways in which to create a quinoa bowl, but I must say, Jacqueline's shrimp, veggie, and avocado combo was out of this world. No ingredient overpowered the flavor of another, and the meal didn't feel too heavy since she opted for seafood over a heftier source of protein. 

To make Jacqueline's shrimp, veggie, and avocado quinoa bowl, you'll need: (serves 3-4)

- 1 cup uncooked red quinoa (can be subbed with white or black quinoa)

- 10 oz bag of shrimp (amounts to around 20 pieces)

- Handful of cherry tomatoes 

- 1/4 of a medium-size onion

- 1 avocado

- 2 handfuls of mixed greens (can add more, if desired)

- Juice of half a lemon

- Salt and pepper, to taste 

Rinse the cherry tomatoes and mixed greens (if not already pre-washed). Set aside the greens and proceed to cut the tomatoes into halves. Slice up the avocado and chop up the onion, then set all aside. 

Pour two cups of water into a large pot over the stove. Let the water come to a boil and pour in the quinoa, then bring the heat down to a simmer. Let sit for 15 minutes or until the quinoa is soft and all the water has evaporated. 

In a pan, sauté the shrimp in a bit of olive oil (if you choose to buy them frozen, let thaw before throwing them on) and cook until lightly charred. Separately, sauté the onions and tomatoes until the onions become a light golden brown, then add in the mixed greens. Cook for a just few more minutes— you don't want to keep the greens on so long that they begin to wilt.  

Once ready, combine the quinoa and sautéed veggies together in a large bowl, squeeze on the lemon juice, sprinkle on a bit of salt and pepper, and mix well. Distribute into separate bowls and garnish each with a few slices of avocado. And there you have it!

Antioxidants: what are they really, and do they live up to the claims?

We know that antioxidants are good for us, but what exactly makes them so beneficial? While many are quick to grab anything labeled with the shining term, a good plenty of us have no idea what they actually are. Having an understanding of antioxidants can prove useful when trying to decipher between honest advertising and the hype that clutters the realm of health food (because there sure is a lot of it). So, let's get down to the bottom of it, shall we?

Antioxidants are benevolent, warrior-like chemical properties that aid the body in the fight against free radicals. Due to free radicals' wild craving for electrons, innocent cells fall victim to being robbed of theirs. This can result in damaged DNA, proteins, and cell membranes, so to quell the hunger of these greedy molecules, antioxidants offer up their own electrons.

Among the benefits promoted for antioxidant intake are slowing down the aging process (think cognitive decline and vision loss) and reduced risk of cancer, stroke, diabetes, and heart disease. Now, going back to the topic of hype, studies have shown that antioxidant supplements often receive more praise than is deserved. While antioxidants are necessary for keeping our bodies functioning properly and to protect us from infection, they've yet been proven to be a cure-all for chronic diseases. Furthermore, its been shown that taking antioxidants in huge quantities can do more harm than good. As stated by the Harvard School of Public Health,

"Often the claims have stretched and distorted the data: While it’s true that the package of antioxidants, minerals, fiber, and other substances found naturally in fruits, vegetables, and whole grains helps prevent a variety of chronic diseases, it is unlikely that high doses of antioxidants can accomplish the same feat."

More research is needed to determine antioxidants' potential to cure chronic illness since studies continue to be inconclusive. In the meantime, forget the supplements and stick to getting your antioxidants the all-natural way.

It's important to keep in mind that the work of one type of antioxidant will not do the work of another; they each have different behaviors and properties, giving good reason to consume a variety of antioxidant-bearing foods. Under the large umbrella of antioxidants, you'll find the vitamins C and E, beta-carotene, lycopene, selenium, and manganese.

To give you a brief idea of where antioxidants lurk, take a look at the list below:

Vitamin C: strawberries, broccoli, kiwi

Vitamin E: sunflower seeds, almonds, spinach

Beta-carotene: sweet potatoes, kale, carrots

Lycopene: watermelon, tomatoes, papaya

Selenium: eggs, fish, garlic

Manganese: pineapple, brown rice, pecans

This is but a short list of the incredible array of antioxidants and the foods that carry them out there. Look no further than fruits, veggies, nuts, and whole grains to get your daily dose!

Cinco De Mayo: recipes for a fit and festive fiesta

I've said it before and I'll say it again: Mexican food is by far one of the most difficult types of food to practice self-control with. Between the crispy corn chips, creamy queso (if you're familiar with Tex-Mex, you know this isn't simply melted cheese), and loaded tacos, there's no questioning why this is. Pair these mouth-watering dishes with a Cinco De Mayo celebration of good music, drinks, and friends, and the struggle gets real. 

There are certainly ways to control yourself around such an array, and there are plenty of healthy, home-cooked recipes to contribute to it! Believe me, it's far easier to eat less of the not-so-healthy stuff when you're plate is largely filled with the healthier goods— the key is to stay away from the refreshments table once you've gotten your fill.

So, whether you're throwing the fiesta or attending another's, peruse the links below for recipes that will put a nutritious spin on the buffet table:

Roasted Vegetable Enchiladas

Simple Civiche 

Clean Eating Fajitas

Clean Eating Quinoa Tortillas

Tequila Lime Shrimp Tacos

Turkey Tostadas

Houston-Style Green Salsa

Healthified Crock Pot Chicken Tortilla Soup

Crispy Mushroom, Spinach, and Avocado Quesadillas

Vegan Spaghetti Squash and Black Bean Mexican Bowl

Baked Portabella Mushroom Taquitos

Jalapeño Paloma

Tequila Lime Spritzer

Watermelon Margarita

Kicked-Up Avocado Margarita

Churros

Healthier Tres Leches Cake

~P.S.~

I'll be out of town next week, so I won't be posting this upcoming Friday. Be sure to check back in on May 16th!