Are You Really Hungry?

Are you really hungry?  Are you sure?  Most people (especially Americans) are totally dysfunctional when it comes to our physical hunger signals.  We eat by what time it is or because people around us are eating or by the mere sight of food…and, of course, we eat for emotional reasons. To put it simply, we don’t usually eat just because we are really hungry.

Eating Habits (good or bad) Start at a Very Young Age

Hunger is one of the strongest primal forces of life.  Babies cry when they’re hungry, and parents, grandparents, etc. respond with food.  When children get sad or bored (God forbid) or hurt in some way we give them a cookie to make the ‘feel better’, as was the case with my grandmother, bless her heart. She didn't know any better than to try and make me 'feel better'. She had no idea of the damage she was doing because that was ‘normal’ behavior for that time. There had been no studies done to prove that by her actions she was setting the stage for a lifetime of negative eating habits. In addition to these direct negative reinforcements, a parent can misread signals as well.  A baby may be fed when not hungry at all, but fussy or crying for other reasons.  These early experiences form the foundation of our personal relationship with hunger and satiety, or should I say our dysfunctional relationship with food.  Eating to satisfy hunger is a learned behavior and so is dysfunctional eating in order to satisfy some displaced psychological need.

Research shows you’re actually trained how to eat by your family. I know its true in my case. But when food is used as a distraction or reward, the child becomes confused about why we’re feeding him. The experience of learning to eat as a response to physical hunger becomes blurred and unimportant.  Food becomes a crutch, a comfort or a reward…and this practice carries over to adulthood.

Scientists have determined that while taste, smell and texture preferences are culturally learned there is a genetic component to chronic dieting and overeating and it has a smaller effect than the food environment in which you grew up.  

Types of Hunger

Eating behavior specialists divide hunger into three categories:

1. Physiological is triggered by signs, like stomach growling and headache
2. Mouth is triggered by the sight, smell, taste, and memory of food
3. Psychological is triggered by emotions, like anxiety, anger and sadness

So, How Can You Cure Your Eating Problem?

While the cure to any eating problem, as is the same with any addiction, lies within the individual with the problem, the following are suggestions as to processes that you may take to stop negative eating.

·  Keep a food and feelings log.  Keep a small notebook with you at all times. When you get an urge to eat, write down your feelings.  Whether or not you eat, note what your feelings are.  Think of  ways to deal with your feelings without turning to food as a comfort.

·  Explore the 'physicalness' of hunger.  If your ‘hunger’ pains are faint or almost nonexistent, then you’re not really hungry.  You must be brave enough to wait until you are really hungry before you eat, and then eat only healthy foods just until you feel satisfied.

·  Stop eating by a clock and only eat when physically hungry.  Don’t worry if it’s 2 times a day, or 6, let your body tell you when to eat.  After awhile, you’ll most likely settle into three meals a day.

Understanding and managing your hunger is a critical key to your weight loss and health goals.  But how much should you eat?  What kind of food should your nutrients come from?  Should you count calories? First off let's take a look at what hunger consists of.

So, what is hunger any way?

Hunger actually has four essential dimensions.  Most diets are worthless because they only focus on one of these components. Here at the Heart Smart Gourmet, we take into account all four. If you want to resolve your drive to overeat, you must understand and satisfy these dimensions. 

VOLUME – Your stomach wants to feel satisfied physically, which is achieved through the volume of food you eat.  Vegetables, fruits and hearty grains fit the bill for providing ample volume to your stomach.  Luckily, these foods, which have a lot of nutrients in relation to calories, also tend to be rich in fiber. When you eat these foods, they physically fill up your stomach, leaving you less room for foods that don‘t nourish you. They also give your stomach and body the signal that you are physically nourished.

NUTRIENTS – You must consume enough nutrients in your food for your body to meet its biological need to thrive. If you eat an adequate volume, but eat low-nutrient foods, like say donuts or French fries and hamburgers, your body will be malnourished and will force you to eat more food to properly nourish your body. Try nuts or a big leafy green salad.

CALORIES – You will be driven to overeat on calories unless the other dimensions of hunger are addressed. The only way to not over-eat calories is to ensure you have enough volume and nutrients so your body will feel satisfied.  When your body feels satisfied through volume and nutrients, you will be amazed how your cravings and need to overeat diminish and disappear.

And finally…toxic hunger 

ADDICTIONS – You must break yourself of your addictions to foods that don‘t serve your body.  This is where toxic hunger comes to play.  If you are constantly struggling with the physical and emotional addiction to foods, you will become locked into a cycle of overeating and undernourishment. Addictions can be broken once you start to properly feed your body with high nutrient foods. Stop eating foods with high amounts of sugar and salt

So, if you are having a problem with food, weight or just want to get a hold of your eating habits, I think you’ll notice big changes in your appetite and your cravings simply by incorporating each of the components above into your day…so start tomorrow!

Chicken Chili

 

I have always loved a good bowl of chili, it's just good old comfort food at it's best. This healthy version does away with the beef and substitutes chicken in its place. I don’t miss the beef but you can make the same recipe with a lean cut of meat.

Serves 4

Ingredients

·        1 to 2 uncooked chicken breasts, cut into 1-inch pieces

·        2 tablespoons of extra-virgin olive oil

·        1 1/2 tbsp. chili powder

·        1 tbsp cumin

·        Crushed red pepper flakes to taste (optional, if you like hot chili)

·        1 green pepper, sliced into thin strips

·        1 medium onion, chopped

·        1 (15 oz.) can of no salt added whole or crushed tomatoes  (save the can for adding water to the pot)

·        Red wine

·        16 ounces of each of the following: 

black beans
kidney beans
whole kernel corn

*Use dried beans and fresh corn cut from the cob

Procedure

·        Cut chicken breast and  into1 inch pieces and sauté in oil over medium heat until cooked through.  Add the green pepper and onion for 2-3 minutes until softened.

·        Season with the spices now (including the red pepper flakes, if desired) and stir into chicken-pepper mixture for a couple of minutes.

·        Pour in tomatoes, cut up into smaller pieces and heat to boiling. Reduce to a simmer and cook for 10 minutes. 

·        Add in 1 tomato cans worth of water and 1/2 can worth of a good red wine and stir to blend for 1 minute.

·        Add the beans and corn. Bring back up to a boil and then reduce heat to simmer and cook for at least 45 minutes longer, adding additional wine if needed…the longer the better to allow for the flavors to meld. 

*This chili, as with ALL tomato-based sauce dishes, will taste even better the following day…so you may want to cook it the day before serving, then just reheat in the same pot.

Serve with whole-grain crackers or over brown rice or with a dense whole-grain bread…or just by itself (with the rest of that bottle of red or a cold one). A bowl full of awesomeness!

Pasta with Garlic and Oil (Aglio et olio)

A great chef once said that a good cook is someone who can make a great dish with just a few key ingredients. This classic Italian pasta dish is as simple as they come. Delicious pasta finished in fresh garlic and olive oil and topped with freshly grated Parmesan or Romano. It just doesn’t get any simpler or more delicious when done right.

Serves 4

Ingredients

• 16 ounces whole-wheat spaghetti or linguine
• ¼ cup (4 tablespoons) extra-virgin olive oil
• 4-6 cloves garlic, chopped
• ¼ cup (4 tablespoons) freshly grated Parmesan or Romano
• ¼ teaspoon sea salt
• Freshly ground black pepper and crushed red pepper to taste
• 1 tablespoon chopped fresh basil or Italian flat-leaf parsley leaves

Preparation

• Cook pasta in water with the salt until just al dente, about 8 minutes. (You want the pasta really al dente because you’re going to finish cooking it in the garlic and oil)
• Drain pasta in a colander, reserving 2 tablespoons of the pasta water. (This will help create a rich sauce, trust me here)

NOTE: DO NOT RINSE THE PASTA WITH WATER! This is a huge no-no anytime you cook pasta because you wash away all the natural starch that will further thicken the sauce!

• When there are 3 minutes left on the pasta, heat olive oil over medium heat in a large sauté pan for 1 minute.
• Add the garlic and sauté until opaque and fragrant. (It's important not too burn the garlic or else it will become bitter.)
• Place the pasta and reserved pasta water into the sauté pan and mix well for 2 minutes to finish the sauce and cook the pasta.
• Add the black pepper and crushed red pepper to taste and stir to mix further.

Remove pan from heat, top with fresh herbs. Serve immediately and enjoy!

The Ultimate Chicken Salad Sandwich

I love a good sandwich and one of my favorites has always been a great chicken salad. This is a healthier take on the 'Chicken Salad for Company' recipe made famous in Ann Hodgman’s “Beat This!” cookbook of over 100 “absolutely unbeatable, knock-’em-dead” best recipes of all-time favorites. With bite-size chunks of poached chicken breast mixed with strips of red bell pepper and steamed broccoli florets, there’s no chance of “mystery bites.” What you see is what you get, and the getting is good!

The salad is dressed with a thick, creamy blend of Greek yogurt, low-fat olive oil mayo, Dijon mustard, blackberry vinaigrette and fresh dill. It’s tangy and slightly fruity, brightening the flavor of the salad and adding that something-something that other people won’t be able to pin down. And yeah, it is unbeatable.

Serves 4

Ingredients

• 2 whole, boneless chicken breasts (1 1/2-2 pounds), poached and cut into bite-size pieces
• 1 large red bell pepper, cut into julienne strips
• 1 large head of broccoli, cut into florets
• 1/2 cup plain Greek yogurt
• 1/2 cup low-fat, olive oil mayonnaise
• 2 tablespoons Dijon mustard
• 3 tablespoons blackberry vinaigrette dressing (See below)
• 2 tablespoons finely chopped fresh dill

Procedures

Blackberry Vinaigrette Dressing:

• 1/4 cup Balsamic Vinegar
• 1-2 tablespoon blackberry preserves
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
• 1 teaspoon minced garlic

Boil vinegar and blackberry preserves in a saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl. Combine water with no salt seasoning. Whisk into vinegar, along with mustard, marjoram and garlic.

Chicken Salad:

1. Combine the poached chicken with the red pepper in a large bowl.
2. In a vegetable steamer over boiling water, steam the broccoli for 2 to 3 minutes, or until it just starts to get tender. Add it to the chicken, and mix it in gently.
3. Whisk together the sour cream, mayonnaise, Dijon mustard, blackberry vinaigrette and dill. Pour the dressing over the chicken and vegetables, and mix well. Chill the salad for at least 2 hours before serving on sliced dense, whole-grain artisan bread. (If you have a Whole Foods Market nearby, try the Seeduction bread.)

Child Obesity Cure: Physical Activity at an Early Age

Courtesy of HealthNewsDigest.com

An increasingly sedentary lifestyle coupled with poor food choices has led to an alarming rise in the number of overweight and obese children and adolescents. Research suggests that children aged 2-19 need to play for at least one and up to several hours a day to maintain a healthy weight. The statistics show that we are not meeting these goals.

· 16 percent of children aged 6-19 years are overweight. (Source: U.S. Department of Health and Human Services)
· Being overweight as a child increases the risk of being overweight or obese as an adolescent and young adult. (Source: National Institutes of Medicine)

Basic motor skills like throwing, catching, skipping, running, and jumping improve children’s chances of growing into healthy, active adults. Basic motor skills also speed mental development, and children who acquire them early may do better in school. Regular exercise and a healthy diet are essential for your child’s mental and physical growth.

Parents who play with their children and actively promote a healthy lifestyle generally have healthier children than those who don’t. So what can parents do to encourage daily activity? Try some of the tips below to get started.

Tips for Getting Your Family Active

I recently commented that I had seen a video game designed to get kids to go out and play...how ridiculous is that?? Whatever you do don't waste your time or money with this type of solution. Get involved with your kids...their your kids!

Children need daily exercise regardless of the weather. Find safe places for active play indoors and out.

Give your children the tools they need to facilitate healthy activity. Provide a variety of toys and sporting goods appropriate to their age level, including:

· Balls for kicking, catching and bouncing; soft bats, rackets, nets, goals and hoops; roller skates or bicycles and safety gear; chalk or paint for outdoor use; small cones and parachutes; bubble wands; bean bags; jump ropes and hula-hoops; comfortable play clothes and sturdy shoes.

Don’t be merely an observer. Join your children in their activities for the sake of everyone’s health.

· Take a walk through the neighborhood; play catch in the backyard; spend a summer afternoon chasing each other through the sprinklers; take a trip to the local playground and devise an obstacle course on the equipment; have a bubble blowing contest; plant a garden.

· Use words your children will understand while praising their efforts. Consider their ages and begin with tasks they can easily accomplish before raising the bar. A child with the benefit of supportive coaching is more likely to thrive.

Children are born with an abundance of energy. Join them in active play and set them on the path to a healthy and happy life.

White Bean Dip (with Crudités)

Crudités are traditional French appetizers comprising sliced or whole raw vegetables which are sometimes dipped in vinaigrette or another dipping sauce.  Lots of freshly chopped herbs add zing to this healthy white bean dip. Serve with assorted vegetables, such as baby carrots, bell pepper strips, radishes, snow peas, broccoli and cauliflower florets.

8 servings, 1/4 cup each
Total Time: 30 minutes

Ingredients

• 1 15-ounce can low or no-salt white beans, rinsed
• 3/4 cup nonfat plain yogurt
• 1/2 cup crumbled feta cheese
• 1 tablespoon lemon juice
• 1 teaspoon garlic salt
• 1 teaspoon freshly ground pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 1/4 cup chopped fresh mint
• 1/4 cup chopped fresh chives

Preparation

1. Place beans, yogurt, feta, lemon juice, garlic salt and pepper in a food processor and puree until smooth. Add herbs; puree until incorporated. Chill until ready to serve.

*Cover and refrigerate for up to 2 days.

Nutrition

Per serving: 32 calories; 1 g fat ( 1 g sat , 0 g mono ); 4 mg cholesterol; 5 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 167 mg sodium; 77 mg potassium.

Become a NUTritionist

I’ve said it before and I’ll say it again: Eat nuts everyday! Two ounces is all you need of these nutrient-packed gems of deliciousness!

The nut why and how

·         Nuts are rich in energy and nutrients. Nuts nutrition loaded with excellent source of monounsaturated fatty acids such as oleic and palmitoleic acids which help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol". Research studies suggest that Mediterranean diet that is rich in monounsaturated fatty acids helps to prevent coronary artery disease, strokes by favoring healthy blood lipid profile.

·     They are rich source of all important omega-3 essential fatty acids like Linoleic acid, α-Linolenic acid(ALA), Eicosapentaenoic acid, Docosahexonic acid etc. Research studies have suggested that n-3 or ω-3 fatty acids by their virtue of anti-inflammatory action helps to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers. Omega-3 fatty acids also offer some benefits in conditions such as rheumatoid arthritis and in cases of Schizophrenia, depression and Alzheimer’s disease.

·     Nuts are storehouse of health benefiting poly-phenolic flavonoid antioxidants such as carotenes, resveratrol, lutein, cryptoxanthin etc. These compounds have been found to be protective against cancers, heart disease, degenerative nerve disease, Alzheimer's disease and viral/ fungal infections. Studies suggests that resveratrol in peanuts reduces stroke risk by alteration of molecular mechanisms in the blood vessels, reducing their susceptibility to vascular damage through decreased activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) and increased production of the vasodilator hormone, nitric oxide.

·        Nuts nutrition is total in the sense that in addition to calories, vitamins they are rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium. Manganese is a co-factor for the enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure. Copper is required for the production of red blood cells. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and play important role in prevention of dental caries.

·         They contain very good levels of vitamin-E, a powerful lipid soluble antioxidant. Vitamin E is required for maintaining the integrity of cell membrane of mucus membranes and skin; thus, protecting it from harmful oxygen free radicals.

·     Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins are essential for optimum health and wellbeing.

Nuts are your friends!

• You can carry them along with you wherever you go!

• No need of special containers or carry boxes.

• They have long shelf life. Unlike fruits and vegetables, nuts are not perishable!

• You can enjoy them wherever you want! Whenever you like! Nothing to worry about preparation, in fact, nuts never need a kitchen!

Nature's friendly! Almost all the varieties of nuts we eat come in safe envelopes (shells). There is nothing to worry about contamination or handling issues. Just grab healthy looking nuts of your choice and enjoy! 

As a part of my heart-healthy regimen, I eat 2-3 ounces of a healthy nut mix every single day and I recommend you do the same. My mix consists of the following especially heart-healthy nuggets:

Almonds (Prunus dulcis) – The king of all nuts! (For more information on almonds see HERE)

Hazelnuts (Filberts) (Corylus avellana) -- These nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals. Altogether, they help protect from diseases and cancers.

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Peanuts – (Arachis hypogaea) Delicious, crunchy, and nutty peanuts are one of the popular oil seeds known to humankind since ancient times. The nuts are enriched with many noteworthy health-benefiting nutrients that are essential for optimum health. They are actually legumes but have almost all the qualities that true nuts contain.

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Pecans – (Carya illinoinensis) Pecan is a very large sized, deciduous tree belongs to the member of hickory family. These delicious, buttery yet rich-flavored nuggets are one of the popular edible dry fruits known to American aborigines since centuries ago. The nuts are enriched with many health benefiting nutrients, minerals, vitamins that are essential for optimum health.

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Pistachio – (Pistacia vera) Wonderfully delicious pistachio nuts are popular dry fruits revered as symbol of wellness and robust health since ancient times. The nuts are enriched with many health benefiting nutrients that are essential for optimum health.

 

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Walnuts – (Juglans regia ) Walnuts are revered since ancient times as symbol of intellectuality as their shape resembles that of the human brain! There are at least 30 varieties of walnuts.

So, become a NUTritionist and eat your nuts today!

Black Bean Croquettes with Fresh Salsa

 These delicious and spicy black bean croquettes are baked, not fried (of course) but you'd never know the difference!

4 servings, 2 croquettes & 1/2 cup salsa each 

Total Time: 45 minutes

Ingredients

• 2 15-ounce cans low or no-salt black beans, rinsed
• 1 teaspoon ground cumin
• 1 cup corn kernels
• 1/4 cup plus 1/3 cup Italian breadcrumbs, divided
• 2 cups finely chopped tomatoes
• 2 scallions, sliced
• 1/4 cup chopped fresh cilantro
• 1 teaspoon hot chili powder, divided
• 1/4 teaspoon sea salt
• 1 tablespoon extra-virgin olive oil
• 1 avocado, diced

Preparation

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. 
3. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
4. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. 
5. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
6. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes and enjoy!

Nutrition

Per serving: 405 calories; 12 g fat ( 2 g sat , 8 g mono ); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.

Kasha Varnishkes

Kasha varnishkes is a traditional comfort food brought to America by Russian Jewish immigrants. My first wife was of Russian Jewish heritage and this was one of my favorite dishes that she made on a regular basis. Traditionally, in Russia, the word kasha refers to porridge made from any whole grain or combination of grains. To me and almost everyone else, it means but one thing…buckwheat groats, and ‘kasha varnishkes’ is buckwheat and pasta, specifically Farfalle or bowtie pasta.

Buckwheat is actually the seed of a fruit, a plant called "fagopyrum esculentum" or Tartary buckwheat  It's related to rhubarb, not wheat, rye or barley and despite the confusing name, not a grain at all. It is extremely nutritious, 100% gluten-free, full of protein and fiber, delicious and quick cooking. Buckwheat also contains rutin, a powerful flavonoid antioxidant that prevents cell damage and supports good health. Raw buckwheat is called buckwheat groats, and that's what is called for in this delicious recipe.

Ingredients

• 2 tablespoons Extra-Virgin olive oil
• 2 large onions, cut into 1/2-inch slices
• 2 cups sliced mushrooms (button, shiitake, portobello, or a combination)
• 2 garlic cloves, minced
• 6 ounces whole-grain Farfalle (bowtie pasta)
• 1 large egg
• 1 cup whole kasha (whole roasted buckwheat groats)
• 2 cups low-sodium chicken broth
• Freshly ground black pepper to taste

Procedures

·        Heat the oil in a skillet over a medium-high flame. Add the onions and garlic and season with pepper.

·        When the onion is softened, add the mushrooms. Sauté all until onions are opaque and remove to a large bowl.

·        Cook the pasta in boiling water until tender but firm. Drain and toss with the browned onions and mushrooms.

·        Beat the egg in a small bowl. Add the kasha and stir until all the grains are well coated.

·        Wipe out the skillet and set it over a high flame. Add the egg-coated kasha to the skillet and cook, stirring, until the grains are toasted and separate, 2-3 minutes.

·        Reduce the heat to low and add the broth. Stir, cover, and simmer until the broth is absorbed and the kasha is tender but not mushy, 7-8 minutes.

·        Stir the mushroom-noodle mixture into the kasha. Taste and adjust seasoning.

Garnish with fresh parsley and mazel tov!

Seafood Linguine

4 servings
Total Time: 35 minutes

Ingredients

• 8 ounces whole-wheat linguine
• 2 tablespoons extra-virgin olive oil
• 4 cloves garlic, chopped
• 1 tablespoon chopped shallot
• 1 28-ounce can diced low or no-salt tomatoes, drained
• 1/2 cup white wine
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 dozen littleneck or cherrystone clams (or mussels) scrubbed
• 16 ounces sea scallops (or shrimp)
• 16 ounces tilapia, or other flaky white fish, cut into 1-inch cubes
• 1 tablespoon chopped fresh marjoram, or 1 teaspoon dried, plus more for garnish
• 1/4 cup grated Parmesan cheese, (optional)

Preparation

1. Bring a large pot of water to a boil. Add pasta and cook until just tender, 8 to 10 minutes, or according to package directions. Drain and rinse.
2. Meanwhile, heat oil in a large skillet over medium heat. Add garlic and shallot and cook, stirring, until beginning to soften, about 1 minute.
3. Increase the heat to medium-high. Add tomatoes, wine, salt and pepper. Bring to a simmer and cook for 1 minute. Add clams, cover and cook for 2 minutes. Stir in scallops, fish and marjoram. Cover and cook until the scallops and fish are cooked through and the clams have opened, 3 to 5 minutes more. (Discard any clams that don’t open.)
4. Spoon the sauce and clams over the pasta and sprinkle with additional marjoram and Parmesan (if using).

Nutrition

Per serving: 453 calories; 10 g fat ( 2 g sat , 6 g mono ); 62 mg cholesterol; 51 g carbohydrates; 36 g protein; 8 g fiber; 733 mg sodium; 656 mg potassium.

Exercise: The Reverse Fly

Tones mid and upper back, shoulders.

Hold two cans, bottles or dumbbells of equal weight and stand with your feet staggered, one foot in front of the other, front knee bent slightly.

Stand with your back straight, abs engaged and arms extended underneath your shoulders, palms facing each other.

Bend forward slightly from the waist. Keeping elbows bent slightly, exhale and slowly pull your arms out to the sides and up to shoulder level as you squeeze your shoulder blades together.

Inhale and slowly return to the start position to complete 1 repetition.

TIP: To protect your back, be sure to engage your abdominal muscles on each move. Pull your navel toward your spine by isolating the lower abs and lifting them up and back as you breathe easily. 

Complete 3 sets of 20, 15 and 12