Skip Jennings - Skip Jennings

Good Carbs and Bad Carbs

By scientific definition, carbohydrates are neutral compounds of carbon, hydrogen and
oxygen in simple forms such as sugars, and in complex forms such as starches and
glucose. They are a major source of fuel and nutrients for our bodies, and should be part
of a healthy diet, even when the goal is to lose weight.

There are carbohydrate-rich foods or “good carbs” that you should be investing in. They
contain important vitamins, minerals and antioxidants. Examples: (1) Sweet potatoes,
digests slowly keeping you feel fuller and energized longer, loaded with carotenoids
antioxidants that stabilize blood sugar levels that keep hunger at bay; (2) Blueberries are
high in fiber and rich in ursolic acids that help preserve muscle mass; (3) Beans are high
in soluble fiber and a chemical called butyrate that encourages the body to burn fat’s fuel.

On the other hand, foods containing sugars easily digested by the body and provide quick
energy are simple carbohydrates that can be found in fruits, some vegetables and
milk/milk products. Simple carbohydrates or “bad carbs” are also found in processed
and refined foods like soda, pastries, white bread, pasta, which are lacking in nutritional
value and filled with preservatives. These certain ones should be avoided. Studies
indicate that refined sugars are linked to disease, obesity and type 2 diabetes.

Final note, do not be too quick in writing off carbohydrates. They play an important role
in a healthy and balanced diet. Carbohydrates are not created equal and being able to
identify the good from the bad will help you feel better about keeping them in your diet.

Working Out When You Are In Your 40’s And 50’s (Tips And Guidelines)

It is a known fact that engaging in regular exercise programs has great health benefits, regardless of age, sex or physical activity. Being active boosts good cholesterol and decreases the bad ones, which keeps the blood flowing smoothly, decreasing the risk of cardiovascular diseases.

As we get older, our needs and goals change. There are tips we can use as we get older to ensure we stay safe and pain-free with our exercise and strength training routines and to maximize our efforts.
These tips may be more applicable to people working out in their 40’s and 50’s.

1. Perform a general warm up, low impact activities such as using a stationary bike or other
cardiovascular equipment, for at least 30 minutes, or until you break a light sweat.

2. Take time to prepare your body for the work it is about to do. If you are using light or
heavy weights, gradually increase sets as you can handle.

3. Listen to your body and use exercise routines, variations and tools that feel best to you. If something causes discomfort or pain, don’t continue or switch it out for something else until you feel better. Adjust your routine when necessary.

4. Know your limitations and work around them.

5. More importantly, make it a healthy and fun lifestyle.

Strength Training Using Weights

Strength Training and muscular strength are just one component of physical fitness. Strong muscles are essential for supporting the skeleton and enables ease of body movement, good posture, decreases risk of injury, and overall performance of everyday activities.

Strength training is beneficial if your muscles are weak. It can help make you stronger and improve your balance and flexibility. Strength exercises work your muscles by using resistance like dumb bells, resistance bands, weight machines or your own body weight. This type of exercise increases lean muscle mass, which is vital for weight loss or weight maintenance because muscle burns more calories that other types of tissues.

Most physical activity guidelines recommend doing strength training exercises at least two to three days per week. The major muscle groups in the body that requires training include the legs, hips, back, chest, abdomen, shoulder and arms. Start with a low weight, you may even use your own body for resistance, and slowly build up as you feel stronger.

The Importance Of Meditation

Meditation is an essential part of a focused, balanced and healthy lifestyle. When you mediate on a regular basis you will begin to see the positive impact it has on lowering levels of stress, anxiety and depression. As well as increasing your overall clarity of thought throughout the day. There are also many physical benefits of meditation such as lowering your blood pressure, strengthening your immune system, and improving the quality of your sleep.

It has been found that meditation helps you to control brain waves called alpha rhythms, which helps you to diminish distracting sensory information that leads to your ability to focus. Meditating regularly will reduce the production of stress related hormones like cortisol and increases the production of good chemicals like serotonin.

Move More, Eat and Stress Less

Being physically active, eating a balanced diet and drinking lots of water promote overall good health and mental well-being. Stress affects us all. It’s an automatic response when the body feels or thinks it is under attack, releasing hormones and chemicals to prepare the body for the physical action. When trying to manage stress, do not use the band aid approach.

Doing 30 minutes of walking everyday can boost your mood and reduce stress. Take a moment to stand up and stretch the muscles that store tension. Eating the right foods such as avocados, fatty fish, whole grains, lean protein, handful of nuts, citrus fruits, a mug of warm milk or herbal tea can actually help reduce stress, improve cognitive function, lower blood pressure levels and offer a major benefit to cardiovascular health.

Modern life is so busy. Whatever you do, find an activity that you enjoy, whether its hiking, playing basketball or a meditative meander down the park, eat well and live life to the fullest.

Begin Your Mindful Eating Practices

Mindful eating is the enjoyment and awareness of the emotional and physical sensations we feel while eating. Paying close attention to the food that we eat, how we eat and how our body reacts to the food that we eat can lead to better health. We live in a society where breakfast, lunch or dinner served in a brown paper bag or Styrofoam and consumed while in motion is generally acceptable. This behavior of mindless eating and lack of awareness of the food we are consuming can have a significant impact on our overall health and well being.

To counteract mindless eating, we need to learn some simple eating practices. Create a grocery list of foods that are pleasing to eat and with nutritious value. Focus your attention on the food in front of you. Engage your sense of sight, smell, touch and taste. Remove all distractions (cell phones, TV, books, magazines) that will take you away from the eating experience. Take small bites and chew well so you can taste all the flavors and spices blended in the food. According to growing studies, practicing mindfulness in a busy world can be challenging at times but learning to trust your intuition and listening to your body is an excellent way to foster mental clarity and overall well-being.

Identify Your Goals For Your Fitness Practice

The start of a new year is the perfect time to turn into a new leaf, which is probably why so many people create a list of their New Year’s Resolutions. It’s a fresh start — an opportunity to get rid of bad habits and start anew. Your fitness routine tops the list of new year’s resolutions.

In the realm of fitness, deciding on which program to follow can be confusing and quite overwhelming. The internet and social media have inundated us with information about health, fitness and weight, and we sometimes find ourselves questioning if one is better than the other, or if it is just a trending fad. It is important to identify your fitness goals.

(1) Select a program specific to you and your lifestyle; (2) have a written schedule on the best time to do your exercise routine; (3) implement a program geared towards your personal vision so you can focus on the process instead of the outcome; (4) keep reminding yourself that you are a priority and you alone will reap the benefits; and (5) be realistic as possible and don’t over think it. Taking on too much all at once can be daunting, but focusing your effort on one specific goal makes keeping a resolution much more achievable.

Invitation To Set An Intention For Your Life In 2019

One firm decision to make in 2019: TO DO or NOT TO DO SOMETHING. Have you ever wondered how some people seem to have enough time to do everything that they want to do, whereas others are always juggling to find time or rushing to get things done. It is important to establish clear goal setting and or greater deliberateness to accomplish something. One has to have a mental state that represents commitment to execute a plan or carry out an action.

For the year 2019, let us challenge ourselves to bring little more than what we have in mind to do or bring about. Remember, life is what we make it. Let’s assess our current personal development, health, relationship, spirituality and formulate a plan that will boost personal growth, and improve our overall physical and mental well-being.

Skip’s Weekend Affirmation + Bonus Body Connection – Transformational Commitment

This Weekend’s affirmation has a bonus Body Connection.

As we begin our journey of transformation, there must be a commitment to embrace growth and a willingness to be better. There are four elements of fitness that are required: cardio, strength, flexibility, and mindful eating.

Sometimes we get one or two of these requirements going, but we have not committed to all four and our transformation is slow-moving. I encourage my clients to have an “all in and all out” attitude. We commit to being all in to win and we go for the goal all out; we don’t hold back. Remember, what we put in to transformation is what we get out of it.

This weekend’s affirmation:

Just for this moment… just for this breath, I commit to the transformation within my soul. Amen

The Lotus Kitchen – Vegan Recipe – Roasted Veggie Panini

Roasted Veggie Panini – Vegan Recipe
Comfort food like panini’s really hit the spot when you need something quick and delicious. This roasted veggie panini is from my latest book, The Lotus Kitchen, a collaboration with Gwen Kenneally. Plus, the Veggie Panini is the perfect example of yoga: all the goodness of the practice is sandwiched between two physical anchoring points, the warm-up/sun salutation, and the final corpse pose later below.

Ingredients:

1 red onion, sliced
2 red peppers, halved
2 green peppers, halved
2 yellow peppers, halved
1 eggplant, sliced in rounds
3 cloves garlic, minced
3 tablespoons olive oil
Sea salt and pepper to taste
2 large very ripe avocados
2 cups alfalfa sprouts
8 slices multigrain or pita bread
2 tablespoons olive oil for
coating pan

Directions:

To roast the vegetables: Gently toss the garlic, onions, peppers and eggplant in olive oil. Season with sea salt and pepper. Place vegetables in a roasting pan in a single layer. Roast for 45 minutes in a preheated oven.

To assemble: Spread avocado on each slice of bread. Place 2 slices of onion, 1 each of the halved peppers and 1 eggplant round on bread. Add 1/2 cup alfalfa sprouts. Close the sandwich and give it a good press.

To Panini: Have a large and slightly smaller skillet ready. Place the large skillet over medium heat. Coat the pan with a half-tablespoon of olive oil. Place the panini in the pan and press down with the bottom of the smaller pan. Once golden brown, flip the sandwich and place the bottom of the smaller pan over it. When it is golden brown, remove from pan, cut in half and serve. Continue with the other 3 sandwiches. Serves 4.

The Practice:

Panini and yoga it’s all the body and spiritual goodness sandwiched into two poses. Poses are always practiced starting with intentions and finished with achievements. The asana or pose begins with the willingness, and is finished with an insight. When beginning the pose there is always a sense of struggle until we find peace. Remember that yoga is a yoking or natural expression of bringing or connecting the many delectable pieces of goodness together into one.

Chair Pose (Utkatasana Fierce) Instruction:

Stand tall on your mat and spread the legs at hip-distance apart. Anchor your feet by spreading your toes. Sit your hips back as if you are sitting in a chair. Reach your arms long toward the sky and lengthen the torso diagonally while spreading the fingers or the hands. Look toward the hand and contemplate awareness of the body.

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