Wednesday Wellness: Pandora workout stations

One of the best ways to distract yourself from the agony of exercising is to listen to music that gives you an extra boost of energy.  I really enjoy Pandora because it's a great way to listen to music that you like, but also find new, similar artists.  My usual stations have been doing a great job, but they were starting to let a little boring.  When I began searching for new stations to try, I found out that Pandora actually has several workout stations.

Here's what they are:

• 80′s Cardio
• Alternative Endurance Training
• Classic Rock Power Workout
• Country Fitness
• Dance Cardio
• Electronic Cardio
• Hard Rock Strength Training
• Pop and Hip Hop Power Workout
• Pop Fitness
• Rap Strength Training
• Yoga
• Yoga Workout

I've been using Dance Cardio, Electronic Cardio, Pop and Hip Hop Power Workout and Pop Fitness and have been loving all of them.

Have you tried any of Pandora's workout stations?

Try This! Melt in your mouth chicken

Sometimes it can be tricky to find new chicken recipes that are both healthy and delicious.  If a recipe has "melt in your mouth" as part of it's name, then, of course, I'm going to want to try it.  This recipe for Melt in Your Mouth Chicken uses mayonnaise, but I made a slight change to my recipe to healthify it by using Greek yogurt instead.

• Combine 1/2 cup of Parmesan cheese, 1 cup of Greek yogurt, 1 teaspoon of garlic powder, 1 1/2 teaspoons of seasoning salt and 1/2 teaspoon of pepper.
• Spread mixture over 4 boneless chicken breast halves.
• Bake at 375 degrees for 45 minutes.

It's hard to make chicken topped with Greek yogurt look tantalizing, but trust me!

It's so easy to make this, but the flavors are powerful and the chicken stays moist.  It almost tastes like chicken topped with Boursin cheese, but much more affordable and with fewer calories.  This was a big hit with my family and will definitely be added to our list of chicken recipes.

How do you healthify your chicken meals?

Wednesday Wellness: Soothing foods and smells for stress

I'm really bad at handling stress and am always on the lookout for new methods to try.  Most of the time I go to food for comfort, which is usually bad, but this article recommends seven soothing foods and smells that can help with stress.

Apparently, the part of the brain that processes odors is very close to the part that handles emotions and memories, so when you smell or eat foods that you like you tend to breathe more deeply, have your blood pressure lower and have your heart rate slow.

They suggest:

• Sniffing an apple can help alleviate headaches.
• Drinking caffeinated black, green or oolong tea can help you remain alert.
• Breathing in lavender can lower anxiety levels.
• Inhaling coconut can slow your heart rate, which allows you to remain alert, but feel soothed.
• Smelling peppermint helps stop overeating.
• Nibbling on chocolate can reduce levels of hormones associated with stress.
• Eating carbohydrates can stimulate the release of serotonin.

I can't wait to give these a try!

What do you do to handle stress?

Try This! Warm lemon pudding cake

I love desserts that include citrus because they taste so bright and light, but are also satisfying.  That's why I was excited to try out this Warm Lemon Pudding Cake because it sounds like such a cozy combination.  It was super easy to make and will be a wonderful springtime dessert.

• Prepare 1 box of lemon cake mix according to the package directions (I also needed 3 eggs, water and oil).  Pour the batter into a 9x13 greased baking dish.
• Combine 2 (3.4 oz) boxes of lemon pudding, 1/3 cup of sugar, 2 cups of cold milk and 1 1/4 cups of water.  Whisk for 2 minutes until it begins to thicken.
• Spoon the pudding mixture over the batter as best you can.
• Put a large baking sheet underneath the baking dish to catch any pudding that bubbles over.
• Bake for 55 minutes at 350 degrees.  You can use a toothpick to check if the cake is done.
• Dust with powdered sugar to finish.

The pudding on the bottom makes me feel like I'm eating cake with frosting upside down.

The denseness of the cake and pudding were lifted by the lightness of the lemon, while the warmth of the whole dessert was comforting.  I'm definitely interested in trying new flavor combinations in the future.

What dessert combinations do you enjoy?

Wednesday Wellness: Green exercise

As the weather starts to finally become warmer and brighter for spring, I can't wait to stop being cooped up indoors.  I'm definitely one of those people who hibernates in winter.  This usually results in a grumpy attitude and a couple pounds added to my waistline, so I'm really looking forward to spending more time being active outdoors.  When I was looking up fun, new ways to spend time in nature, I came across this article, which actually proves that outdoor exercise is good for your health.

The article shares that a study from Environmental Science & Technology found that just five minutes of exercise in a green space will benefit mental health.  Green exercise simply means physical activity in the presence of nature.  It's a whole, new way to go green!

There's already been scientific evidence showing activity in natural areas decreases the risk of mental illness and improves the sense of well-being, but this study finally tells people how much time to spend.

They analyzed 1,252 people (of different ages, genders and mental health status) drawn from ten existing studies in the United Kingdom for the results.  They investigated activities like walking, gardening, cycling, fishing, boating, horse-riding and farming.

Those of you in cities can still get in on this because they found that parks in urban settings still did the trick.  They also found that a blue and green environment were especially beneficial, so areas with water are even better.

This is a totally do-able way to get your daily dose of healthy.  Even just walking to the mailbox to check for mail, fulfills your five minutes outdoors.

How are you going to spend your time outdoors?

Try This! Cake mix cookie bars

It's been a very busy and stressful time at my job for the past couple weeks as we prepare for a big event this weekend.  I wanted to give all of the people who have been working so hard a little morale boost for this final week.  I couldn't decide whether to make cookies or cupcakes, but when I found this recipe for Cake Mix Cookie Bars, I knew I had the answer.  They were quick and easy to whip together after work.

• Combine 1 box of cake mix, 1 (1 oz) package of fat free sugar free vanilla pudding, 1/4 cup of water, 3/4 cup of vegetable oil, 2 eggs and 1 cup of chocolate chips.
• Preheat your oven to 350 degrees.
• Pour the batter into a greased 9x13 baking dish.  Bake for 20 minutes.  I used a toothpick to check that it was cooked through.

The edges were more chewy, while the chocolate chips were more concentrated in the middle.  No matter what piece you had they each were delicious and different.

These were light like a cake, but had the flavor of a chocolate chip cookie.  They were even better if you microwaved them for a few seconds before eating, so the chocolate would melt.  It's been cold and rainy today, so I'm sure they were a cozy treat for everyone working.

What treats does your workplace enjoy?

Wednesday Wellness: Sleepytime tea

I never grew out of the childhood phase of worrying that you'll miss something if you go to sleep.  This makes being a functioning adult difficult when you're not getting the recommended hours of sleep.  Rather than rely on expensive sleep aid pills, I decided to try a more natural approach first and test out Sleepytime Herbal Tea.

That bear is definitely out for the night.  Apparently they need to include a warning to extinguish fires before drinking tea

The aroma of the tea is very calming, particularly the spearmint, but I also wanted to investigate the benefits of some of the ingredients. 

Chamomile
A study reported in the January 2006 issue of the "Journal of Agricultural and Food Chemistry" indicated that the therapeutic benefits of drinking chamomile tea included relaxed muscles and a boost to the immune system. The same study reports that chamomile tea acts as a sedative and helps fight infections associated with the common cold.

Spearmint
In addition to having a soothing smell, it also helps sooth internally.  Spearmint is often used for gastrointestinal problems, asthma relief and cold and flu aid.

Tilia Flowers
These are also called linden, brasswood and lime.  These flowers are used for many medicinal purposes, and also has sedative properties and helps to induce relaxation. 

Hawthorn
This ingredient is useful for cardiovascular health by treating chest tightness and heart palpitations.  This also makes hawthorn effective for treating anxiety by lowering blood pressure and tension.

I've drank this tea for a few nights and it's actually helped me fall asleep.  It's good to know that it's not just in my imagination and that these herbs are beneficial.

How do you calm down for bed?