Sunday, March 17, 2019

How to Measure and Dress For Your Body Type


Knowing your body type will help you choose clothes that will flatter your body shape. Not every trend or style compliments your specific body type.  Every body shape is slightly different, yet can be categorized in four general types. Here is a quick way to determine your body type and general guidelines to compliment your features in just 3 EASY STEPS.


1) Take out a soft measuring tape, and measure the following body parts
______: Shoulders (highest part)
______: Bust (fullest part of breast)
______: Waist (narrowest part of torso)
______: Hips (widest part of bottom)

2) Consider the following characteristics, and perform calculations  using your measurments to confirm your body type. 











                         3) Consider the following guidelines for your body type.                 




























How do you dress your body type? 




Photo source: Taste.company.com
#fashion #bodytype #bodyshape #measuringbodytype #clothesforyourbodytype #beautiful #Healthystrongbeautiful  #HSBvibes #HSB #thrive #optimism #lifeperspective #awareness #healthpromotion #diseaseprevention #wholistichealth #healthyliving #nurseselfcare #mentalhealth #physicalhealth #spiritualhealth #Healthandfitness #healthcoach #wellnesscoach #lifestylecoach #healthandwellness #selfcare #takingcareofyourself

Thursday, March 14, 2019

FOOD = YOU

Food. It is present during many important occasions in our lives. With it, we create memories, and build nostalgia for ourselves and loved ones. It is needed to provide daily nutrients to nourish every cell of our body. As well as, provide us with energy to help fuel our daily activities. 

Food for thought: What type of food culture are you cultivating for yourself and loved ones? What foods are you nourishing your body with and creating memories?

There is a saying that goes, “you are what you eat,” and this is very true. Foods we eat influence the structure and function of our cells. You see, foods contain macronutrients: carbohydrates, proteins and fat, as well as micronutrients: vitamins, and minerals that are used to make up almost every cell of our body. These cells then combine to make tissue layers and organs that ultimately make YOU. 

Therefore, it's important to choose quality foods that provide nutrients that keep your cells healthy, and thus YOU healthy.  Pay attention to the foods you eat. Tune in to what your body is telling you, and how it makes you look, feel, and perform. 

Quality Foods = Good Nutrition = A Step Closer To A Healthier YOU. 


What food nourishes your body?




Photo Source: Fitfoundry.com
#nutrition #nutrition #qualityfoods #healthevaluation #Healthystrongbeautiful  #HSBvibes #HSB #thrive #optimism #lifeperspective #awareness #healthpromotion #diseaseprevention #wholistichealth #healthyliving #nurseselfcare #mentalhealth #physicalhealth #spiritualhealth #Healthandfitness #healthcoach #wellnesscoach #lifestylecoach #healthandwellness #selfcare #takingcareofyourself

Sunday, March 10, 2019

Health check: Body Composition

To evaluate our overall health and the success of our exercising regimen many turn to their scale to look at their body weight. Today,  I want you to take it a step further and look at your body as a whole and consider body composition. Body composition, looks at your body weight, and considers the percent of fat mass and lean mass (which include your muscles, bones, and connective tissue) your body is made of. 

It's important to note that 1lb of fat and 1lb of muscle weights the same on a scale, but they look different.

As you exercise and gain muscle mass (which is much smaller and denser/heavier, than fat) the number on the scale might not change, in fact, it might be going up at first. Yet, do not get discouraged if the number on the scale doesn't go down right away. Keep exercising anyway. With time, you will look different in your waist, and hips etc.. 

Action: Take out a measuring tape and enter your values in the link below to find out your body fat percentage, lean mass, and body fat category. Track this every month to see if your diet/exercise routine is working for you. 


Reference table of approximate values for optimal health: 


Females
Males
Body Fat % for optimal health
18-30%
10-25%
Body Fat % for fitness
16-25%
12-18%
Essential Fat %
12%
5%
Waist 
< 35 in
< 40 in
Waist to Hip ratio
< 0.86
< 0.95


What are your body composition goals?




Photo Source: drzembroski.com
#howtomeasurebodyfatpercentage #bodyfatpercentage #healthevaluation #bodycomposition #weightloss #Healthystrongbeautiful  #HSBvibes #HSB #thrive #optimism #lifeperspective #awareness #healthpromotion #diseaseprevention #wholistichealth #healthyliving #nurseselfcare #mentalhealth #physicalhealth #spiritualhealth #Healthandfitness #healthcoach #wellnesscoach #lifestylecoach #healthandwellness #selfcare #takingcareofyourself


Sunday, March 3, 2019

Top 5 Simple Cake Layers

Top 5 cake layers you will ever need to know to make many of the different cakes out there, all using less than five ingredients.  Enjoy!


1. Yellow or Chocolate Sponge cake 
6 eggs 
1 cup Sugar
1 cup Flour
½ tsp baking soda

Optional: 3tbs milk, 2 tbs butter, 1tsp of vanilla extract; 1/4 cup cocoa powder (for a darker layer)

1.    Whisk eggs on high for ~1min until foamy. Then gradually add sugar, and whisk it another 15-20 min. 
·     Tip: To avoid deflation, it’s important that you whisk it long enough to add enough air into it. When you lift the batter and let it drip back in, the batter should hold ~3 seconds.
2.    Mix the flour and baking soda. Sift it into the batter in thirds; folding after each addition.
·     Tip: To create a soft texture, fold flour minimally, just enough to incorporate.  
·     Optional: Warm up milk, butter, and vanilla extract together in the microwave and add it to the side of the batter, folding minimally. 
·     Optional: To create a chocolate sponge cake, divide the batter in half and fold in sifted cocoa powder in one, folding minimally.
3.    Line an 8 or 9 inch round cake pan with parchment paper, pour batter in and bake it in the middle rack in the oven on 350F for 20-25 minutes, until tops are golden brown. 
·     Tip: To avoid deflation, bake as soon as you’re done folding batter, and avoid opening oven door before 30 min, and let it cool in pan 30 min after taking it out. To avoid crumbling, let it cool to room temperature (~8hrs) before cutting.
·     Tip: If you want thinner layers, just pour 5oz of batter in a pan and bake 10-12 minutes, until tops are golden brown. (Makes ~8 layers) 
Yields: Two sponge cakes that are 8”or 9”in diameter Use to make cakes (Kiev, marble, prague), cupcakes, and rolls. 


2. Hard Thin Cake Layer Dough 
3 eggs 
3/4 cup Sugar
3 cups Flour
1 tsp baking soda
2 tbs butter (room temperature) 

Optional: 2-4 tbs honey, 1/3 cup warm milk; 1/4 cup cocoa powder (for a darker layer)

1.    In a saucepan add sugar, and butter over medium/low heat, mixing it (~5min) until everything is incorporated. 
·     Optional: add honey and milk to the saucepan as well. 
·    Healthier Alternative: Instead of butter, add 1tbs of unsweetened applesauce, or  1tbs of greek yogurt)
2.    Remove from heat, and while it’s still warm (not hot), add eggs in a steady stream.
·     Tip: To avoid eggs from curdling, mix vigorouslyas you add. 
3.    Mix the flour and baking soda. Sift and fold it into the batter ½ cup at a time until dough doesn’t stick to your hand. Cut dough in 8 equal pieces.
·     Tip: To avoid dough from cracking, mix in dry flour immediately into the wet ingredients.
·     Optional: Mix the cocoa powder in with the flour as well (for darker layers).
4.    While dough is still warm,place a large tbsp. of dough on parchment paper and roll out each piece into a 9-inch circle. Put a 9-inch plate over your rolled dough to trace a perfect circle. Use a fork to poke holes into the layer. 
·     Tip: To avoid dough from sticking to your rolling pin, sprinkle the top with a little flour. Keep the scraps to bake later, to use as crushed crumb topping. 
5.    Transfer the parchment paper with dough onto a baking sheet pan. You can place 2 layers right next to each other and bake it in the middle rack of the oven on 350F for ~5 minutes, until edges start to slightly brown. 


Yields: Eight layers that are 9”in diameter. Use to make cakes (Honey, Spartak).


3. Shortbread dough 
3 egg yolks
1 cup (2 sticks) butter (room temperature)
1/4cup sour cream
½ tsp baking soda
2½-3 cups Flour


Optional: 3/4 cup Sugar, 1 tsp vanilla extract, ½ tsp vinegar, 1 ½ tsp baking powder

1.    Whisk eggs and butter for ~1min until smooth. Then, add sour cream, and baking soda until smooth again. 
·     Optional: You can whisk sugar and vanilla in as well before adding the sour cream. 
·     Optional:  Mix the baking soda with the vinegar together before adding. Add the baking powder. 
Ø Note: Vinegar activates the baking soda, and liquid activates baking powder.
2.    Mix the flour in, and switch to a paddle (or use your hands) as the dough comes together, and ultimately is soft and does not stick to your hands. Split in 2 pieces, wrap in plastic and refrigerate for 30min-1hr.
·     Tip: Can stay up to 3 days in refrigerator before use.
3.    Place one dough ball at a time on parchment paper and roll out each piece into a 9-inch circle very thin, almost transparent. Put a 9-inch plate over your rolled dough to trace a perfect circle. Use a fork to poke holes into the layer.  
4.    Bake it in the middle rack of the oven on 380F for ~5 minutes, until edges start to slightly brown.

Yields: Two round cakes that are 9”in diameter or two rectangular layers that are 9 x 13. Use to make piecrust for fillings (ex. plums, apricots, tart cherries, raspberries, apples, or plum butter). Or, make cakes (Markiza, St. Petersburg), and shortbread cookies (tartlets “Корзиночки”, walnut cookies “Орешки”, Plum butter cookies “ pisochnioe pirozhones”).


4. Meringue layer 
4 egg whites only (room temperature)
1 cup sugar
1/8 tsp salt

Optional: 1 tsp of cream of tartar (Substitute 1 tsp lemon juice or white vinegar); 3tbsp of cocoa powder (to make darker layer)

1.    Whisk eggs, sugar and salt on high speed for 15minutes until it is voluminously fluffy and stiff (non-bending) peaks to avoid it from collapsing during baking.
·     Tip: Don’t underwhip, or meringue will not dry well. Use right away after whipping. 
o  Note: Having room temperature eggs and adding salt helps eggs whip better. 
·     Optional:  Add the cream of tartar or any of its substitutes to further stabilize meringue.  Also, you can sift in cocoa powder and any other toppings, minimally folding it in to avoid deflation.
2.    Place meringue in 16inch pastry bag with a large star tip and pipe 2 inch stars 2 inches apart on parchment paper. 
3.    Bake it in the middle rack of the oven on 225F for 1.5-2 hours, until it is dry on the inside. Allow to fully cool before adding frosting. 
·     Tip: Avoid deflation by minimally opening oven door. 
·     Tip: If cooking meringue in one solid cake layer, bake at 250F for 3.5 hours. You can minimize this time by using the meringue cookies, instead, as a cake layer. Just generously cover each individual meringue cookie in frosting before placing it atop a sponge layer, breaking the cookies to fit the gaps if necessary. 

Yields:  ~30 meringue cookies. Two round layers that are 9”in diameter. Store in airtight container at room temperature, and consume within 1 week.  Use to make cakes (Markiza, Kiev, or Flight cake), or individual meringue cookies with add-ins like chopped chocolate, hazelnuts, or walnuts.  


5. Puff pastry layer 

1 lb (2 sheets or 1 box) of Puff Pastry (Pepperidge Farm brand)

1.    Place 1 puff pastry sheet on parchment paper, and roll it out really thin until its double its size and transparent. Cut into 4 equal rectangular pieces.
2.    Take turns baking each layer in the middle rack of the oven on 400F for ~12min, until tops are golden. Yes, I do think buying this layer will be much faster if you just go get it from the store.
·     Tip: If making danishes, just cut each sheet in four, brush each square edge with egg wash, place filling and fold/pinch two corners diagonally. Brush the tops with egg wash, and bake 400F for ~20min.

Yields: 4 rectangular layers. Use to make cakes (Napoleon, Kiev, and honeycomb cake), or cream horns (trubochki), danishes and all sorts of different filling engorged pastries. 


What is your favorite layer to use?



Picture source: Sugarbearbakes.com
#food #occasionalindulgences #toprussiancakes #russiancakes #holidaybaking #cakebaking inspiration #cupcakerecipe #toprussiancakelayers #recipe #Healthystrongbeautiful  #HSBvibes #HSB #thrive #optimism #lifeperspective #awareness #healthpromotion #diseaseprevention #wholistichealth #healthyliving #nurseselfcare #mentalhealth #physicalhealth #spiritualhealth #Healthandfitness #healthcoach #wellnesscoach #lifestylecoach #healthandwellness #selfcare #takingcareofyourself

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