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Karen and Jamie's Wholefood Nutrition

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24.01.2022 FRUITS AND VEGETABLES WITH A VITAMIN C PUNCH Happy Vitamin C Day! (Yes, that’s really a thing.) Quick: Which fruit or vegetable is highest in vitamin C? If you guessed oranges, you’re with most of the population. But the truth is, yellow, green, and red bell peppers all have significantly more vitamin C per cup than oranges. In fact, most fruits and vegetables will give you some of this essential nutrient, so eating fresh produce at every meal is a good way to ensure you get ...all the vitamin C you need today and every day! Why is vitamin C necessary? It’s essential for the proper functioning of your immune system. Vitamin C has been shown to increase the number and function of white blood cells key players of the immune system in the body.[i] Vitamin C also contributes to the health of connective tissue (essential for youthful skin and joints),[ii] supports heart health, [iii] and promotes healthy vision.[iv] Ready to celebrate? Here’s your recipe for a vitamin C-filled day! Breakfast Grapefruit is a traditional breakfast fruit, and like all citrus fruits, it’s an excellent source of vitamin C. A cup of grapefruit sections provides 120 percent of the Daily Value (DV).[v] Berries are another excellent choice, served just by themselves or sprinkled on yogurt, granola, or oatmeal. Strawberries are coming into season in the warmer parts of the country now, and a one-cup serving delivers 149 percent of your DV.[vi] Lunch 2 cups of raw kale in a hearty salad will provide 268 percent of the DV, and the other vegetables you add will bump up that total.[vii] Add olive oil and vinegar, your protein of choice, and some orange sections a small one like a clementine has 60 percent of the DV and your lunch is ready![viii] Dinner For dinner, how about stuffed bell peppers? These are often made with ground beef, but try swapping that out with black beans, and then add some tomatoes and quinoa! . Each serving contains 222 percent of the DV for vitamin C from the peppers alone, and the tomatoes add a little more.[ix] Cabbage and broccoli are also good choices if you are seeking more vitamin C. A half-cup of cooked cabbage offers 47 percent of the DV,[x] and a half-cup of cooked broccoli has 84 percent.[xi]

21.01.2022 Some Juice Plus study results

14.01.2022 Poppy helping out on the weekend.

13.01.2022 HOW TO PUSH THROUGH A WORKOUT Who else has a good old chat to themselves when working out? Looks like we're not crazy after all. ... http://time.com/4606/exercise-motivational-skills-training/

08.01.2022 Something I'm going to be more mindful of in my training. Dynamic Stretching - Before breaking into your full work out, don’t forget to warm up. The most effective warm ups typically mimic the exercise you’re planning to do. So, if you’re going for a run, start with a light jog. Another way to warm up is by a few dynamic stretchesones where your body is constantly moving. These will activate the muscles you’ll use during your workout, which will result in a more productive... session. Not sure which dynamic stretches work best for you? Try some walking lunges, jumping rope, butt kicks, and/or jumping jacks! Find out what you like and commit to that stretch for a few minutes. Static Stretching - After you’ve finished and cooled down from your workout, it’s time for some static stretches. Unlike dynamic stretching, you will hold these poses for a predetermined amount of time, usually ranging between 15 to 45 seconds. Static stretches should include each side of your body. Examples range from standing or seated quadriceps stretches to an overhead triceps stretch. The greatest part about static stretching? It can be performed alone or with a workout partner! These stretches will help reduce the amount of energy being produced from your muscles. So in other words, static stretching is great for relaxing your muscles because they focus on individual muscles and certain muscle groups. When practicing, you must try to remain as relaxed as possible and try to stretch your muscles to their furthest point. What's some of your favourite stretches to do?