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EXERCISE OF THE WEEK: SET YOUR LEGS ON FIRE WITH SQUATS

Here's a good one that will set those legs on fire!  This exercise targets your gluten, quads, hamstrings, and core muscles. Start in a squat position,  get as low as possibly can and start taking steps to your left, shifting your weight from one let to the other as you move.  On step 15 perform 10 squats in place and immediately following start taking 15 steps to your right, again on step 15 perform 10 squats in place that counts as one set.  Perform a total of 4 sets.  Keep your back straight, butt low, and core engaged at all times.  If you have any questions please feel free to contact via email aveigle@hotmail.com Have a great workout!   SPANISH TRANSLATION: Aquí hay otro buen ejercicio para las piernas! Este ejercicio...

VANESSA HUDGENS EATS 5 TIMES A DAY TO KEEP IN SHAPE

Vanessa Hudgens, the “High School Musical” star and former Disney Channel actress is said to be a very hard worker when it comes to her body. To get rid of her extra body fat she dances, does yoga, and also does a little pilates and cardio exercise as well. Believe it or not staying in shape for Vanessa is more about eating healthy than working out. However, she is not the type of woman who consumes herself with vegetables or cuts down on meals in order to look lean. According to healthycelebs.com Vanessa eats 5 small meals a day, which include yogurts, fruits, almonds and other vitamin enriched foods. She sacrifices eating chocolates, junk food like pizzas, etc. Click on the link below to learn more...

Whole wheat spaghetti with a lemon garlic herb sauce and smoked almonds

This is a nice alternative to the tomato sauce spaghetti. The chopped smoked almonds gives it a smoky flavor and crunchy component.  ENJOY!! INGREDIENTS 1 16oz whole wheat spaghetti 3/4 cup of light olive oil 1 lemon  (zest) 1 lemon  (juice) 1 clove garlic (mince) 1 tsp dried oregano 1 tsp thyme 1/2 tsp crush red pepper (optional) 1tablespoon agave nectar Sea salt and pepper to taste 1/2 cup smoke almonds (chopped) DIRECTIONS 1.) In a large pot boil spaghetti in salted water according to the directions on the pasta package. 2.) In a bowl whisk oil, lemon juice, lemon zest, garlic, red pepper flakes, oregano, thyme, salt, pepper, and agave nectar. 3.) Drain pasta. Combine pasta and lemon sauce. Toss together. 4.) Top pasta with chopped almonds COOK’S NOTE To add even more flavor you can add some cooked shrimp #WhatscookinKJ  ...

GEL NAILS WITHOUT THE HARMFUL RAYS

Today is the perfect day to start taking better care of your nails! It might sound hard, but fear not!  Even if you’re not ready to go completely natural you can take small steps that will lead to a stronger, healthier nail. Did you know that when you use UV gel polishes, such as Shellac or Gelish, the UV light used to cure, or harden, the polish is similar to the one used in tanning beds?  This means that, although it’s not guaranteed that you will get skin cancer, using the UV lights on your hands carry the same risks as the tanning beds.  Don’t let that cramp your style though! Top brands such as Sally Hansen and CoverGirl are coming out with products called “at-home...

YOUR MIND IS A TERRIBLE THING TO WASTE

The mind is capable of so many things we never tap into. Through activity like meditation, active listening, and application of higher and complex knowledge skill sets we can strengthen and unlock more potential than we had before. There are many apps and books that you can buy to boost "easy brain training" and strengthen your mind in 15 minutes a day. While the mathematical equations, crosswords, and puzzles can and will activate areas in the brain you haven't used in awhile, many of these do not activate areas of the brain that you have never or barely ever used. One of the easiest ways to awaken and build new areas in the brain is to train yourself to do things with your non-dominant hand. You can...

FIBROIDS ATTACKING YOUR HAIR?

Often times we attribute our loss of hair to the usual suspects: stress, too many weaves, or tension on the hair. But for women, especially African American, the culprit maybe something else. The culprit maybe fibroids. Fibroids are noncancerous growths of uterus tissue that often appear during child bearing years. Comprised of firm, rubbery masses of tissue, some grow rapidly or slow and vary in size. Many women are unaware of their existence until they start seeing symptoms, that are often thought to be attributed to other issues. But sisters pay attention. African American women are more common than any other racial group to have fibroids. A common symptom of fibroids are long and heavy periods. Such periods could leave you anemic, and decrease your oxygen supply...

RED HEART TRUTH CAMPAIGN (PART II): A SUDDEN HEART ATTACK CHANGED MY LIFE FOREVER

Sunday, April 1st, 2007, while on my way home from Charleston after church and visiting my mother, I began having pains in my chest that didn’t seem normal.  At the time I was on prescription meds for anxiety, so I thought I was having a panic attack.  As I started to just breathe and tell myself that the pain would go away in a bit, it didn’t.  It actually got worse with every breath I took. Continuing to drive as I prayed for the pain to go away, it seemed like my chest got tighter and tighter.  The traffic going in the opposite direction seemed to want to run into my lane and that’s when I realized that my vision had become blurred.  I immediately turned...

EXERCISE OF THE WEEK: BAND ROWS AND BICEP CURLS

Let's combine these two exercises back to back to build amazing back and arms in the convenience of your own home! Start with an exercise band, you can purchase these bands at any department store. Standing nice and straight bring the bands to your sides, while contracting your back muscles.  Perform a total of 4 sets, 15 repetitions of the rows, and move right on to the band bicep curls performing 15 repetitions of the curls.  Make sure that you’re keeping your core tight, arms high for the curls only bending at the elbow.   Contract your bicep muscle each time you curl.  Have fun! As always if you have any questions please do not hesitate to contact me at aveigle@hotmail.com SPANISH TRANSLATION: Vamos a combinar estos dos ejercicios...

HOW VENUS WILLIAMS STAYS ENERGIZED ON THE TENNIS COURT

Venus Williams, a national Tennis player, was diagnosed with an autoimmune condition called Sjögrens Syndrome in summer of 2011, however that disease did not stop her from doing what she had to do! It has been said that she is able to keep a healthy body by not consuming a lot of calories, pesticides, or sugars. She decided to be on a vegan/raw diet to help her get through her condition and she got a chef to help her along the way. Even though the average person cannot afford a personal chef, you can pick a day to cook healthy recipes for the week. This is a good way to plan your meals, so that you won’t be tempted to eat out and consume foods with...

HEALTHIER YOU IN 2015 PART 2: HOW TO TAKE CONTROL OF STRESS

Stress is the body’s response to a stimuli that is perceived as harmful. Our body has built-in ways to manage short term stress. The problem occurs when your body is in a constant state of low grade stress that keep these systems turned on. Unmanaged, long term, low grade stress can lead to: 1.) difficulty losing weight 2.) decreased sex drive 3.) heart disease 4.) acne and other skin blemishes 5.) hair loss and much more. Methods for decreasing stress: Treat the cause: find the areas in your life that are most stressful and make a plan of action to decrease your levels by two points every 3 weeks.  If your current stress level is an eight out of ten, make a plan to decrease it to...