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Movin’ Together 2021 – Mmmm, Breakfast!
When we go through stress, many of us stop doing the very things that help us stand up under pressure. I am a fitness trainer by passion and education, and I too struggled through this past year to stay on track!
If you are also struggling, I hope and pray you’ll be encouraged to keep moving by the saying when the going gets tough, the tough gets going which reminds us as we say often in Movin’ Together – keep moving. Albert Einstein was quoted as saying, “Life is like a bicycle, to keep your balance, you must keep moving.”
Many years ago now, my health journey awareness began when I was fasting for the National Day of Prayer. At the end of the fasting period, I started feeling shaky and light-headed. During that time, I was a medical lab technician at Arlington Hospital in Virginia and had performed many glucose tolerance tests for some of the patients there. Some of those with hypoglycemia had described the symptoms that I was experiencing that day, so I thought it might be that my sugar level was too low. Hypoglycemia was the cause of my feeling terrible that day, so I asked God for help. You see, my poor eating habits and my love for sweets were putting my health into jeopardy.
A few days later, I ate a whole bag of cookies before surrendering my eating habits to God. I did not know how to eat healthily! So I looked for experts to show me the way. Eventually, I attended workshops and became certified as a personal trainer with the American Council On Exercise.
For many years now, my blood chemistry panel has been normal, including my glucose, so I am not on any medications. I am also pain-free!
These Movin’ Together tools are tried, tested, and true as the expression goes! Just try one each month and see the difference they will make to feel your best. Healthy habits also help to anchor us by holding us steady when faced with pandemics or any situation.
A habit is an unconscious pattern of behavior that is acquired through frequent repetition!
March is National Nutrition Month, so we are mentioning the seven significant nutrients: carbohydrates, fats, dietary fiber, minerals, proteins, vitamins, and water.
Let’s start nutriating breaking the fast at breakfast! On our last broadcast, we talked about water’s importance when starting our day. Today on this broadcast, we are talking about carbohydrates – proteins and fats at breakfast that fuels our day’s activities!
Jordan Peterson says in his book the 12 RULES FOR LIFE that he counsels his clients to eat a fat and protein-heavy breakfast as soon as possible upon awakening. Eating this kind of breakfast lowers the morning’s sugar rush and your stress reaction to the day. Statistics say that 1 out of 3 of us in America struggle with prediabetes or diabetes so Jordan’s counsel sounds good for many of us.
For the past year, I have been Vegan by choice, so when I am looking for protein and fat in the morning, it is plant-based. I enjoy eating an apple every day with two tablespoons of crunchy peanut butter is 8 grams of protein.
Other options are adding …
– One cup quinoa 8 grams protein.
– ½ cup black beans 8 grams protein
Good fats found in foods like plant-based oils, nuts, and avocados play a role in brain health, boost energy and immune function and help the body absorb carotenoids and vitamins A, D, E, and K.
Protein is essential in building muscle because the amino acids help us repair and maintain muscle tissue.
The protein in soy milk (used in a smoothie) is healthy and plant-based and can help support muscles and organs. Soy milk is rich in omega-3 fatty acids, which are “healthy” fats that your body cannot form on its own
Oatmeal in the morning is excellent because oats are rich in carbs and fiber but are also higher in protein and fat than most other grains. A couple of successful ways of having them handy is the overnights oats or cooking them in a crockpot overnight.
If you are looking for non-plant-based protein, these are some healthy options to consider:
Some other High-Protein Breakfasts to Power Your Morning are:
– Chia seeds 9 grams of fat
– Throw spinach and blueberries in your breakfast smoothie along with..
– 7 oz Greek yogurt, plain, nonfat 20 grams protein
– ½ cup cottage cheese, low-fat 14 grams protein
– 2 oz turkey sausage 14 grams protein.
– 2 large eggs 13 grams protein.
– 1 cup milk, nonfat 8 grams protein
Movements for low impact song Cardio One
Please check with your doctor if you have not been doing exercise regularly before you start any movement program.
Have fun and enjoy movement! The instructions for the song precedes the song in the video!
Walking in place
8 Alternating knees with bicep curls
8 Heels and push outs
Alternating knees with bicep curl
Small circles going back and then forward
8 Low kicks to the front hands on hips
8 Heels to front
8 Low kicks to front
8 Heels to front
Walk in place circle back
8 Alternating knees with bicep
8 Heels with push outs
8 Alternating knees
8 Low kick fan arms out
8 Heels with fan arms down
Walking doing big arm circles
Idea/Concept: Sara Vogt
Videography: Austin Dragovich
Video Editing: Austin Dragovich
Writing: Sara Vogt
Anchor: Sara Vogt
Correspondent: Lauren Gooch, Julianna Vogt
Produced by Vogt Media
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