Benefits of a Short Workout

Just because you can't fit in your full 45-60 minute workout, doesn't mean you have to can your workout for the day. 15 minutes is better than no minutes! Here's why:

1. There are still calories to be burned. Focus on fast-paced movement, like jump roping, bike riding or walking up and down stairs. High intensity interval training also help torch calories efficiently. Try sprints on the treadmill for 1 minute then walk 30 minutes and repeat or jump roping. Doing some sort of fast-paced exercise for 15 minutes will burn anywhere from 120-165 calories. You can't say the same for sitting on your tush! And, those calories add up over time. If you do that 5 days a week, that's 500+ calories more burned than if you decided to skip out. 

2. You'll reap health benefits. Before you get so tense at your desk that you want to throw your computer out the window, why not take a 15-minute break? A 15-minute break will not only reduce stress and anxiety and boost your mood, but it will also get your blood flowing and give you energy. Taking breaks helps to prevent depression and headaches and will help you sleep better and clear your mind. Take your sneakers to the office. Save yourself (and your computer!) and take a 15 minute walk for some fresh air. 

3. It keeps you on the right path. It's true that one healthy choice leads to another. When you get in the habit of exercising daily, you're more likely to stick to it. And, same goes for skipping workouts. Your mind and body will appreciate the consistency of working out daily, not the excuses.

Here is a great 15-Minute Workout from our 

Fitness Co-Director, Lisa Groft:

Source: http://www.fitsugar.com/Benefits-Short-Workouts-31989137 

Oasis Spa at Milestone // Health Benefits of a Massage

Oasis Spa at Milestone |  896-3900 x121
List of Luxurious Spa Services & Fees

Make the Oasis Spa your haven of health. Our talented and dedicated staff is here to provide you with a relaxing, rejuvenating experience. Women and men, Wellness center members and non-members are invited to enjoy all spa services. YOU DESERVE IT! 

Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain and muscle tension. However, the health benefits of touch extend beyond simply soothing aches and pains. 

Manage Anxiety & Depression    

Massage reduces levels of the stress hormone cortisol, resulting in lifted spirits and often lower blood pressure. It can also boost the neurotransmitters serotonin and dopamine, which are involved in depression.

Improve Sleep  It's no coincidence you may find yourself falling asleep on the massage table.  Massages effect delta waves which connect to and promote deep sleep. 

Boost Immunity  The stress-reducing powers of a massage can keep you healthy. 

Beat PMS  A massage can help kick bloating, pesky PMS symptoms and and mood swings to the curb.

Raise Alertness  Boost your brain power! Even a 15 minute massage in the middle of the day has been shown to boost brain power. 

Curb Headaches  Just like many aches and pains, a massage can help alleviate a headache. Massages can also help curb some of the stress and anger associated with a pounding headache.

Save Face  Simply rubbing your face and scalp for a few minutes can make a big difference as it creates blood flow and beauty benefits.

Ease Cancer Treatment  Various studies have shown that massage can relieve fatigue, pain, anxiety, depression and nausea in cancer patients.

Treat yourself to a relaxing and rejuvenating Spa treatment at our Oasis Spa. Choose from a variety of facials, microdermabrasions, massage therapy, manicure, pedicure and much more! See a list of our full services here. 

Treat yourself. You deserve it! 

Source: http://www.huffingtonpost.com/2012/02/08/massage-benefits-health_n_1261178.html#s672045&title=Manage_Anxiety_And

Milestone's Monday Munchies // Santa Fe Turkey Stuffed Peppers

Happy Monday! We're looking forward to a great week full of smart food choices, great workouts and lots of joy for everyone! This week's Milestone Munchie is Santa Fe Turkey Stuffed Peppers from SkinnyTaste. Red peppers have so much great nutritional value and are a great "vehicle" for lean proteins, beans and veggies!

Nutritional Value in Red Bell Peppers

Low in calories // 1 cup is only about 45 calories. That 1 cup will give you more than your daily quota of Vitamins C and A! Vitamin C powers up your immune system and helps keep your skin looking youthful.

Beta-Carotene // Red bell peppers contain several phytochemicals and carotenoids,  particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits. 

Vitamin B6 // Essential for the health of the nervous system and helps renew cells

Santa Fe Turkey Stuffed Peppers

Skinnytaste.com 

Servings: 6 • Serving Size: 1/2 pepper • Old Points: 3 pts • Points+: 4 pts

Calories: 160 • Fat: 3 g • Carbs: 19 g • Fiber: 4 g • Protein: 15.5 g • Sugar: 1 g Sodium: 119 (without salt)  

Add some zest into this week's menu with this delicious recipe. Enjoy it with fresh avocado, sour cream  or a side of brown rice. Save the leftovers for a great lunch, too!

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

National Margarita Day! // Skinny Margarita

Happy National Margarita Day! Margaritas can pack quite the punch when it comes to calories, sugar and carbohydrates, especially the frozen kind. Frozen, fruit-flavored margaritas tend to have more calories because they contain some kind of fruit or juice. A margarita on the rocks can have up to 100 calories less than a frozen margarita. Avoid the sugar-induced stomach ache and excessive empty-calories by making your own margarita at home. Enjoy a healthier version of the sweet cocktail with this recipe or if you're itching to go out for a drink, try Applebees' SkinnyBee Margarita which is around 100 calories. Remember, it's important to not deprive yourself of your favorite things in order to stay on track in your fitness and nutrition journey. Food deprivation, or restrictive eating, may cause you to dislike healthy nutritious foods. And what happens when you chronically feel deprived? In most cases, once you have access to these “forbidden” or restricted foods, you binge or overeat. Find the healthier alternative to your favorite food or drink and remember moderation is key! Cheers!

Skinny Margarita // CookieandKate.com

Super fresh, skinny margaritas made with fresh lime juice, orange juice and agave nectar. 

Ingredients

Kosher salt or coarsely ground sea salt

2 ounces (1/4 cup) silver tequila

1½ ounces (3 tablespoons/about 1½ small limes) fresh lime juice

1 ounce (2 tablespoons/about ½ of a medium orange) fresh orange juice

1 teaspoon light agave nectar

1 lime wedge or round, for garnish

Instructions

Pour a layer of salt onto a small plate (preferably one just slightly larger than the top of your margarita glass). Slice off a small piece of lime and run the wet edge of the slice along half of the rim of your glass. Dip the top of the glass into the salt at a 45-degree angle and roll it from side to side to catch the salt. Add ice cubes to your glass and set it aside.

Fill a small cocktail shaker with ice. Pour in the tequila, freshly squeezed lime and orange juice and agave nectar. Put on the lid and shake for 30 seconds. Strain the liquid into your glass and garnish with a slice of lime.

Nutrition Information

Serving size: 1 Calories: 184 Carbohydrates: 12 grams Sugar: 9 grams

Want to make a pitcher of margarita? 

For 10 drinks (about 45 ounces, or 5½ cups), combine 2½ cups silver tequila, generous 1¾ cup fresh lime juice (around 15 limes), 1¼ cup fresh orange juice (about 5 medium oranges) and 3 tablespoons plus 1 teaspoon light agave nectar. Mix well, and add ice. Don’t forget to garnish your rims with lime rounds and coarse salt.