Sunday, November 16, 2008

Fitness Me In Workout #5

Cardio Cooking

The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.

HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.

Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.

Fish Sewed With Wild Greens and Leeks

2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)


1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.

2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.

3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor. For the rear lifts, extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.

4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.

5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube,

TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.

Grocery Day

It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.

1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!

Cleaning Day

It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.

Play Day

I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.

Groggy Day

Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from,21861,1334008-1576764-7,00.html

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