Honey and Mango Smoothie again but a tad bit different and a few more calories than yesterdays one.
Honey Mango Smoothie
Ingredients:
1 Mango- Peeled, seeded and cubed
1 1/2 Cups Milk
3 tbsp Honey
1 Cup ice cubes
How to make it:
Place the mango, milk,honey and ice-cubes into a blender. Cover up and blend until smooth. Serve Immediately.
Nutritional Information:
Calories: 225g
Total fat:3.9g
Cholesterol: 15mg
I must say I loooove the milk in this one!
Sunday, 29 January 2012
Pilates Exercise Of the Day
Something more challenging today... Its the roll up... but on a foam roller! A foam roller is really worth buying... its great on your back for stretching it out and relaxing your muscles. When you look at the image you wont think so but it is just one of those things that you must just try out to believe it.
Roll-up on the foam Roller
Muscle focus
Abdominals ( 1 roll-up = to 6 crunches so great abdominal work)
Objectives
To strengthen the abdominal muscles
To develop spinal mobility and stability
To stretch the muscles of the back
Increase balance
Starting position:
Lie on the roller with your head on one end of the roller and your tail bone on the other end of the roller.
Pull your navel to spine and imprint your pelvis into a neutral postion.
Arms straight up at 90 degrees
Motion
Inhale: Lift your head, neck and shoulders taking your arms down to just above your waist.
Exhale: Pull into your abdominals and sit up nice and straight.
Inhale: Prepare
Exhale: Roll all the way back down onto the roller, 1 vertebrae at a time.
Remember:
Maintain a C curve rolling up
Keep your head in line with your spine
do relax your shoulders and not pull them up to your ears.
Nice and easy? I would say it is. If this is too hard for you and you find that you are lifting your feet you can move your feet slightly away from your body...the closer your feet are to your body the harder it is.
A foam roller can be pricey if you shop in the wrong place. At dischem they are the cheapest at R110 instead of R400 to R550.
Roll-up on the foam Roller
Muscle focus
Abdominals ( 1 roll-up = to 6 crunches so great abdominal work)
Objectives
To strengthen the abdominal muscles
To develop spinal mobility and stability
To stretch the muscles of the back
Increase balance
Starting position:
Lie on the roller with your head on one end of the roller and your tail bone on the other end of the roller.
Pull your navel to spine and imprint your pelvis into a neutral postion.
Arms straight up at 90 degrees
Motion
Inhale: Lift your head, neck and shoulders taking your arms down to just above your waist.
Exhale: Pull into your abdominals and sit up nice and straight.
Inhale: Prepare
Exhale: Roll all the way back down onto the roller, 1 vertebrae at a time.
Remember:
Maintain a C curve rolling up
Keep your head in line with your spine
do relax your shoulders and not pull them up to your ears.
Nice and easy? I would say it is. If this is too hard for you and you find that you are lifting your feet you can move your feet slightly away from your body...the closer your feet are to your body the harder it is.
A foam roller can be pricey if you shop in the wrong place. At dischem they are the cheapest at R110 instead of R400 to R550.
Saturday, 28 January 2012
Exercise of the Day!
Wow...I haven't done a Pilate's exercise of the day in ages...I would say I'm slacking big time!
So to ease back into it I will start off with something nice and simple but still good core work.
Shoulder bridge Prep
Muscle Focus
Abdominal muscles (of course, of course)
Hamstrings
Objectives
To strengthen the Hamstrings
To stabilise the pelvic-lumbar region
To develop hip disassociation ( very important)
To Improve back extensors control
Lets go!
Starting Position
Lie on the mat
Imprint your spine and pelvis into neutral
Relax your shoulders and walk your fingers down to your heels
Motion
Inhale: Prepare
Exhale: Curl your pelvis up, 1 vertebrae at a time into a nice pelvic curl
Inhale:Prepare
Exhale: Lift our leg up from your hp joint maintaining the 90 degree angle at your knee.
Inhale: lower your leg down still maintaining the 90 degree angle and just lightly tapping your toe to the mat.
After 6 repetitions lower your leg to the ground and do the same on the other leg.
Once you have done a set on each leg lower your foot to the ground and pause and restabalise your pelvis while inhaling and as you exhale slowly roll back down onto the mat, one vertebrae at a time.
Remember:
Keep 90 degree angle at your knee when moving your leg
Initiate the movement from your hip while keeping the pelvis level
So to ease back into it I will start off with something nice and simple but still good core work.
Shoulder bridge Prep
Muscle Focus
Abdominal muscles (of course, of course)
Hamstrings
Objectives
To strengthen the Hamstrings
To stabilise the pelvic-lumbar region
To develop hip disassociation ( very important)
To Improve back extensors control
Lets go!
Starting Position
Lie on the mat
Imprint your spine and pelvis into neutral
Relax your shoulders and walk your fingers down to your heels
Motion
Inhale: Prepare
Exhale: Curl your pelvis up, 1 vertebrae at a time into a nice pelvic curl
Inhale:Prepare
Exhale: Lift our leg up from your hp joint maintaining the 90 degree angle at your knee.
Inhale: lower your leg down still maintaining the 90 degree angle and just lightly tapping your toe to the mat.
After 6 repetitions lower your leg to the ground and do the same on the other leg.
Once you have done a set on each leg lower your foot to the ground and pause and restabalise your pelvis while inhaling and as you exhale slowly roll back down onto the mat, one vertebrae at a time.
Remember:
Keep 90 degree angle at your knee when moving your leg
Initiate the movement from your hip while keeping the pelvis level
Honey Mango Smoothie
This smoothie was to die for!! We have an overflow of honey in this house so today's smoothie and tomorrows smoothies will have honey in.
Honey Mango Smoothie
Ingredients:
1 Mango- Peeled, seeded and cubed
1 tbsp White sugar
2 tbsp Honey
1 Cup non fat milk
1tsp Lemon juice
1 cup Ice cubes
How to make it:
Place the mango, sugar and honey into a blender, pour in the milk and lemon juice and blend until smooth.
Divide the ice cubes between 2 serving glasses.
Pour the mango smoothie over ice to serve
Nutritional Information:
Calories: 199
Total Fat: 0.5g
Cholesterol:2mg
Honey Mango Smoothie
Ingredients:
1 Mango- Peeled, seeded and cubed
1 tbsp White sugar
2 tbsp Honey
1 Cup non fat milk
1tsp Lemon juice
1 cup Ice cubes
How to make it:
Place the mango, sugar and honey into a blender, pour in the milk and lemon juice and blend until smooth.
Divide the ice cubes between 2 serving glasses.
Pour the mango smoothie over ice to serve
Nutritional Information:
Calories: 199
Total Fat: 0.5g
Cholesterol:2mg
Thursday, 26 January 2012
Delicious Smoothy
My mom and I have decided we will have smoothies every morning for breakfast as a change so I'm going to update you with smoothie recipes everyday if I can :)
Cherry Almond
Ingredients
1 (226g) container Cherry yoghurt
1 (11oz) can mandarin oranges, drained
1/2 Banana peeled
1/4 cup low fat cream
1tsp Almond extract
Serves 2
How to make it:
In the blender mix all the ingredients together and blend until nice and smooth.
Nutritional Information:
Calories 239
Total fat:4.7g
Cholesterol: 16mg
Cherry Almond
Ingredients
1 (226g) container Cherry yoghurt
1 (11oz) can mandarin oranges, drained
1/2 Banana peeled
1/4 cup low fat cream
1tsp Almond extract
Serves 2
How to make it:
In the blender mix all the ingredients together and blend until nice and smooth.
Nutritional Information:
Calories 239
Total fat:4.7g
Cholesterol: 16mg
Monday, 2 January 2012
Gluten free Shortbread
Super Duper Easy Gluten free Shortbread
Only makes 6 so if you want to make more double up the quantity.
What you need:
100ml Rice flour
50ml Potato flour
30ml Castor sugar
50ml Cardin Margarine
What to do:
Sift the flour and ass the sugar.
Rub in the margarine using your fingers
knead well.
Spray and cook a small bread tin approximately 9 x 19cm.
Press the dough in evenly. Prick well with a fork. Bake at 170 degrees for 40 minutes or until golden in colour.
Mark off 6 fingers while warm.
Remove carefully when cool and sprinkle castor sugar on.
I would post a picture but I ate them all before I thought of a picture :P
Only makes 6 so if you want to make more double up the quantity.
What you need:
100ml Rice flour
50ml Potato flour
30ml Castor sugar
50ml Cardin Margarine
What to do:
Sift the flour and ass the sugar.
Rub in the margarine using your fingers
knead well.
Spray and cook a small bread tin approximately 9 x 19cm.
Press the dough in evenly. Prick well with a fork. Bake at 170 degrees for 40 minutes or until golden in colour.
Mark off 6 fingers while warm.
Remove carefully when cool and sprinkle castor sugar on.
I would post a picture but I ate them all before I thought of a picture :P
Smoothie Time
Super-C Smoothie
What you will need:
110g (3 large or 5 medium) strawberries, hulled and quartered
1 thin slice (100g) watermelon or sweet melon, seeds and rind removed and flesh cubed
half a small banana
45ml strawberry yoghurt
30ml orange juice
5ml honey
What to do:
Put the fruit in a blender and blitz until pureed. Add the remaining ingredients and blitz to combine.
Pour into a glass to serve
This recipe couldn't have been easier or more delish.
What you will need:
110g (3 large or 5 medium) strawberries, hulled and quartered
1 thin slice (100g) watermelon or sweet melon, seeds and rind removed and flesh cubed
half a small banana
45ml strawberry yoghurt
30ml orange juice
5ml honey
What to do:
Put the fruit in a blender and blitz until pureed. Add the remaining ingredients and blitz to combine.
Pour into a glass to serve
This recipe couldn't have been easier or more delish.
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