Beans could be the answer to your diet nightmares

So you’re a healthy eating convert, and you want to start making sure all your meals are perfectly balanced. If you’re on a limited budget, though, you might have a problem. There’s a reason why most people get too much carbohydrate and fat and too little protein: most kinds of protein are expensive. Meat and cheese, two of the best sources of protein, are also two of the priciest ingredients you can buy.

So, if you want to eat healthily on the cheap, what’s the answer? Well, it might surprise you. What you need is beans. 

Beans are a cheap crop, readily available in large tins for not very much money at all, and yet they are an excellent source of protein, and taste good too. There’s no shortage of variety, either: you can get everything from baked beans to kidney beans to butter beans, all lined up there in the same section for you. If you’re not sure of what to do with them, find some vegetarian recipes, which tend to be very bean-heavy,...

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2 Minute Spinal Mobility Drill

videos Sep 20, 2020
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Happy Hips in Less Than 10 Minutes

videos Sep 13, 2020
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Chair Fit Yoga to Soothe Your Arthritic Hands

Uncategorized Sep 07, 2020

In this week's Restorative Fitness Video we encourage you to explore the benefits of yoga for arthritic hands. According to the Arthritis Foundation, "People with various types of arthritis who practice yoga regularly can reduce joint pain, improve joint flexibility and function, and lower stress and tension to promote better sleep".


This video will remain available until Wednesday 9/9/20

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10 Small Steps To Improve Your Health

healthy living Sep 01, 2020

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health. 

"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change."

 Here are 10 to try:

  1.  Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly. 
  1. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days. 
  1. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For...
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4 Yoga Poses to Help You Sleep Well


Don’t you love mornings when you wake up feeling well-rested and ready to go? You feel like you can conquer pretty much anything you set your mind to!

But on the other hand, on mornings when you finally drag yourself out of bed after a sleepless night, it can feel like there’s not enough caffeine in the world to get you moving. And then your body craves carbs all day, for quick energy to keep you going. Ugh.

We’ve all felt that no-sleep “hangover” at one point or another. The thing is, over time it can take a real toll on your body (and in less time than you might think!).

Research shows a lack of sleep cuts your body’s ability to 1) metabolize fat and 2) regulate your blood sugar levels.

Scientists at the University of Chicago found that when study participants only got 4 hours of sleep for 3 nights in a row, it affected their blood levels of fatty acids. These were otherwise healthy young men aged 18-30.

Normally, during the night your fatty...

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Build a Strong Core While Sitting


Having a strong core is vital to moving well, performing your best and staying injury free.  But sometimes doing crunches, planks, supermans, bridges and other popular "core exercises" just isn't an option.  Sometimes you may want or need something different.

In those situations Chair Fit Yoga for Strong Abs is a perfect solution.   In this article we share with you five of our favorite chair core exercises.

What you'll need

A flat, stable chair without arms. A dining room or kitchen chair works well – avoid chairs with wheels because they aren't stable and can roll out from under you.

When to exercise

You can do this routine whenever you want to tone and tighten your midsection or need some help supporting your lower back.  Speak with your doctor before starting a new exercise routine, especially if you've had a recent injury or chronic health condition.

How to perform the exercises

Check your posture before beginning. Make sure...

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Five Benefits of Turmeric Milk

Turmeric powder is often considered the king of spices and is frequently used in curries. It is extracted from Curcuma longa, which is a tropical herb. Extensive research on the properties of turmeric powder shows that it may provide antioxidant, anticancer, and anti-inflammatory properties. You can add turmeric powder in your cooking, or mix it with water for a quick, easy health boost. Turmeric milk can help strengthen your immune system, regulate your digestive system, clarify your liver, and purify your blood.

Strengthens your immune system

Turmeric milk can help enhance your general immunity to protect yourself against a large number of diseases. It is enriched with anti-viral properties, which is why it is often recommended to help fight influenza. It can be especially beneficial for children who are susceptible to influenza or other viral diseases like chickenpox and measles. It can help reduce the development or severity of side effects associated with viral illnesses.


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How to Get Better Sleep

breathe! melatonin rest sleep Aug 02, 2020

There is very little worse than when you are exhausted but your brain is still going a million miles an hour. All you want to do is sleep, but your body refuses to calm down. You lie in bed, eyes closed, and sleep just beyond reach.

Melatonin is a chemical in your body that is responsible for regulating your sleep cycles and making you sleep. Your pineal gland is responsible for producing that melatonin. Each night your body produces approximately 25mcg of melatonin to promote a peaceful and restful sleep. Studies have shown that this amount gradually decreases as we age, which may explain why toddlers and youth require more sleep at night than adults.

You can help regulate your sleep and promote more relaxed, restful sleep by helping your body produce melatonin when you need it. If you are having trouble sleeping, try a few of these tips before you turn to medication.

1.  Say “no” to electronic devices and gadgets:

The blue light produced by our phones, laptops,...

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Foods that Boost Your Metabolism

meta-blast metabolism Jul 25, 2020

As you might expect, the foods you eat can have a pretty big impact on how your body functions.

Some foods are easier to digest than others, others keep you feeling full longer, and others help build and repair muscle! And still others can cause rapid blood sugar swings that can affect how your body stores fat.

Here's a list of power-packed foods that can help give you a healthy, all-natural boost for your metabolism.

1.  Protein-rich foods: Eating foods high in protein (meat, eggs, fish, legumes, tofu, etc.) rev up your metabolism because it takes your body more energy to digest them.

This is called the thermic effect of food – different foods require more energy than others.

Fun fact: Protein can boost your metabolism by 15% to 30%, carbs can boost it 5% to 10%, and fats between 0% to 3%.

A bonus with protein is that if you’re losing weight, it helps you hold onto more of your muscle, which also can help you keep your metabolism humming along.


2. ...

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