EXERCISE

Firm IT UP!

Got buns, hun? Did you know that there are three major muscles you can exercise to lift and firm your booty?

By Trinity Edwards

These three muscles are the gluteus maximus, gluteus medius and the gluteus minimus. Each of these muscles work together to keep the booty firm and help maintain shape and strength. While it is important to exercise these muscles to maintain that desired lift, it’s not all the glute muscles are needed for. Strong glutes have several health benefits, including keeping your hips and limbs intact and strong, providing a base for strong and lifted posture, and improving overall health. Weak glutes can lead to back pain, poor hip mobility and an increased risk of injuries. To keep your glutes strong and healthy, it’s recommended to work out the three glute muscles for a minimum of thirty minutes, one to two days a week. Now let’s jump into each muscle of the glute region!

THE GLUTEUS MAXIMUS is the largest glute muscle of the group and possibly the most important. This muscle determines the shape of the butt, helps with posture, and allows for better hip mobility. The gluteus maximus is used to walk, jump, stand and is needed for any action involving your legs. One exercise that focuses on the gluteus maximus is everyone’s favorite, the standing squat.  Stand straight with your feet shoulder-width apart  Tighten your stomach muscles  Lower down and stop as if you’re sitting in a chair without arching your back  Straighten your legs to lift yourself back up  Repeat

Some argue that the glutes are the most important muscle group overall.

THE GLUTEUS MEDIUS is important for stabilization of the pelvis and leg rotation. Strengthening this muscle is vital to prevent pain and injury to your lower body. It is located directly under the gluteus maximus. A great exercise for this muscle is a clamshell.  Lie down on your side with your knees slightly bent  Keep your feet together and lift your top knee gently to the ceiling  Lower your knee back to its original position  Repeat and then switch sides

THE GLUTEUS MINIMUS is the deepest and smallest muscle of the group. It is also important for stabilization of the pelvis and helps rotate your legs. A great exercise for this muscle is a glute bridge.  Lie on your back with your knees bent and feet hip-width apart on the floor  Squeeze your glutes and stomach muscles  Gently lift your hips towards the ceiling but do not arch your back  While still squeezing at the top, hold your position for 2 seconds  Slowly lower hips back to the floor and repeat

Green Beans Green Beans By Christian Dischler

A staple of most Thanksgiving meals, green beans are sometimes overlooked in terms of health benefits. But in fact, they’re loaded with nutritious value at a low-calorie cost! Here are some reasons why they should be a priority on your shopping list this holiday season.

ANTIOXIDANT RICH

Whether you like them crunchy, canned or cooked in a casserole— there’s no doubt that these super beans are working double time for our systems. They’re full of antioxidants, like vitamin C and flavanols, that actively fight free radicals, contributing to reduced cell damage throughout our bodies.

HEART HEALTHY

Low in calories, but high in fiber! These lengthy year-round veggies are rich in soluble fiber, which helps lower LDL cholesterol and improve your heart’s health. Which is important during the holidays because we all know; things can get hectic!

GREAT FOR PREGNANCY

Even a small portion of green beans is filled with folate, a B vitamin that’s extremely beneficial for the growth and development of fetal babies. It’s often recommended by prenatal doctors to consume around a cup of green beans, when possible, which counts as roughly one-third of your recommended daily folate intake.

WELL-BALANCED DIET SUPERSTARS

Not just versatile in the recipe books, green beans boast a health profile that seems to have it all. They’ve got great protein content, high fiber, and a comprehensive set of vitamins and minerals that help us to maintain a healthy weight, feel full, and get the nutrients we need throughout the day. Chop some fresh, raw green beans to add into a salad and boost your bone health with a variety of beneficial nutrients.

GUT HEALTH

As we learn more about the importance of gut health, we’re finding more fresh vegetables help regulate our gut, and green beans are no exception. These low-carb super foods are so good for you, they can help to clean out your gut of harmful bacteria, but leave the good so your body keeps running at its full potential.

CANCER FIGHTERS

Lastly, green beans may even help to reduce the risk of cancer in those who enjoy their crunchy goodness. In addition to their full mineral profile, green beans also have chlorophyll, which may help slow tumor growth, and keep you healthier longer.

Don’t shy away from these green health machines when browsing those holiday recipe books this year. You might find your new favorite dish, and feel good doing it.

GAME DAY CHILI CON CARNE CHILI CON CARNE

By Nellie Palmer

INGREDIENTS

• 1 tbsp olive oil • 1 yellow onion, finely chopped • 2 celery sticks, finely chopped • 2 lbs extra lean ground turkey • 3 tsp Mexican spice mix • 2 tsp ground cumin • 1 can red kidney beans • 1 can sweet corn • 1 can diced tomatoes • 1 can black beans • 1/2 cup chopped fresh cilantro • 2 fresh green chilies, sliced

DIRECTIONS

 Heat olive oil in a large dutch oven over medium-high heat. Add onion and celery and cook, stirring for 1-2 minutes. Add turkey, breaking up any large pieces with a wooden spoon, cook for 4 minutes. Add spice mix and cumin.

Season well.  Stir in beans, corn, cilantro and tomato. Add (1½ cups) water.

Bring mixture to the boil. Reduce heat and simmer, uncovered, for 20 minutes or until the chili has thickened.  Garnish with sliced green chilies and more cilantro.