Destress for better health
Life can be stressful, but you don’t have to let it ruin your health. One guy who has been talking about heart health for a long while is best-selling author Joe Piscatella. His expertise comes from personal experience. He underwent coronary bypass surgery at age 32, and doctors predicted he would not live to be 40. He couldn't change the situation, but learned to control his response to it. Recently, Piscatella celebrated the 31st anniversary of that surgery.
Also recently, he began to focus on the impact stress can have on health.
“It’s staggering to me that there are 80.7 million Americans with heart disease,” he told me during a recent interview. According to the American Heart Association, that’s 1 in 3 people in the United States.
“For every one person who has heart disease because of bad genes, 499 have it because of knives and forks. An enormous amount of people have problems.”
Everyone knows that how they choose to live makes a big difference, he says, including diet, exercise and not smoking.
But many folks don’t do what’s in their best interest, and Piscatella has come to believe that chronic stress is often the reason.
People may not be able to get rid of that stress, but they can learn to respond to it in healthier ways. Read more in an article I wrote for The Olympian newspaper at http://www.theolympian.com/living/story/752990.html or on his Web site, http://www.joepiscatella.com/.
Cardio Cooking
How about working a workout in at the beginning of the day? Here’s a recipe for gluten-free pancakes that I like to use.
Linda’s Breakfast Cakes
2 c teff flour
1 c ground flaxseed
1 c sweet sorghum flour
2 omega 3 eggs
1 T canola oil, plus more for pan
2 t cinnamon
2 t ginger
2-plus cups water until you reach desired consistency for pancakes
Instructions:
1. Dance as you assemble your ingredients.
2. As you mix them together, do 20 side leg lifts on the right. Then hold your leg out to the side so it is ¾ of the way to the top, and pulse up to the top 10 times. Follow with 10 more full side leg lifts. Repeat on the left side.
3. Heat a little oil in your pan. As you wait, do jumping jacks.
4. Cook your pancakes. As you do so, do 20 rear leg lifts on the right, followed by 10 pulses at the top of the movement. Now do 10 more full rear leg lifts. Repeat on the left side.
5. Continue cooking and work 30 jumping jacks in as you monitor the pan. March on the floor or just use your legs if you need to pause to flip a flapjack.
6. Hold your right leg out to the side for 20-30 seconds. Repeat with the left.
7. March on the floor for 1 minute.
8. Hold your right leg at the top of a rear leg lift for 20-30 seconds. Repeat with the left.
9. Go back to dancing if you’ve got more to cook and have a great day!
Shape-Up Shopping (Grocery Day)
I’m looking out the window at snow right now, which means I’m taking that front spot in the grocery parking lot. Even if you’ve got to fight the chill for longer than you’d like outside, there’s a great way to warm up once you get in the store – a Fitness Me In workout! Here it is:
1. Walk for 3 minutes.
2. Squeeze your tush and keep it tight as you walk down 4 aisles.
3. Squeeze your abs (as if you were attaching your belly button to your spine) and keep them tight for 4 aisles.
4. Now tighten that tush again for half an aisle, releasing for the second half. Repeat on 3 more aisles for a total of 4.
5. Button your belly again for half an aisle, releasing for the second half. Repeat on 3 more aisles for a total of 4.
6. Once your cart is full, walk around the perimeter of the store 2 to 4 times before going to checkout.
Cleaning Day
With two young boys and husband, my floors get dirty more often than I’d like. That’s OK, cleaning them can be a great workout! Here’s how:
1. Shake that thing as you get your mop ready, then find a wall to start next to.
2. Do a wall sit (back against wall, thighs parallel to the floor) and clean all around you. Hold this position as long as possible.
3. Dance as you clean another area near the wall to get your legs moving again.
4. Do lunges across the floor, cleaning to one side.
5. Do that wall sit on the other side of the room.
6. Do lunges back across the floor, cleaning on the other side.
7. Dance around and mop the rest of the floor. Incorporate some quarter-squats into your booty maneuvers, tightening that tush each time you get to the top of the move.
8. Don’t forget to stretch a bit after you put your mop away.
Play Day
Since it’s still cold and dreary (at least where I live) it’s a good day to do an inside activity. Why not play a good, old fashioned game of charades? It’s a surprisingly active game, especially if the guesser keeps moving by jogging in place or just standing and fidgeting.
Groggy Day
Pilates and ab work always wake me up when I’m feeling sluggish. Here’s a video on YouTube that does a good job of talking you through a workout: http://www.youtube.com/watch?v=fdMptxZv4hQ
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Tuesday, February 10, 2009
Wednesday, February 4, 2009
Fitness Me In Workout Series #16
Cardio Cooking
For some reason, this cold weather has me craving roasted root vegetables. Fortunately, they’re nice and healthy – and Daphne Miller, M.D., author of nutrition book “The Jungle Effect” has a great recipe utilizing these veggies. To get even more benefit, work in a workout as you prepare it!
Baked Cod with Thyme-Lemon Butter Sauce and Root Vegetables
6 carrots, peeled and chopped into 1-inch pieces
2 rutabagas, peeled and chopped into 1-inch pieces
¼ t salt
3 T butter
1 t grated lemon peel
Juice of one large lemon (1/4 cup)
2 T chopped fresh thyme
1 ½ to 2 pounds cod or sole, cut into four fillets
Thyme sprigs for garnish
Instructions
1. Shake your groove thing as you assemble and prep the ingredients.
2. Put the chopped carrots and rutabagas in a steamer basket with plenty of water below basket. Cover and steam for 15-20 minutes until tender. Salt and set aside in a bowl. As you get these going, squat and extend your left leg to the side. Return left leg to center and come up, squeezing your tush. Repeat on right side. Do 12 times on each side.
3. Preheat oven to 450. Make the sauce by melting the butter in a saucepan over low heat. Stir in lemon zest, lemon juice and thyme. Meanwhile do as many butt pulses as you can. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
4. Place fish fillets in baking dish. Drizzle each fillet with about 1 T of thyme-lemon-butter sauce. Spread sauce to coat above and below fillets. Bake 8-10 minutes until fish flakes easily with a fork. Meanwhile, do 20 side leg lifts on each side. HOW TO DO THEM: 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. Then do 16 rear leg lunges.
5. Do walking lunges as you set your table. Go back to dancing until the fish is ready. Then place the fish and the warm vegetables on a platter, drizzle the veggies with sauce and garnish with thyme sprigs.
6. Whew – time to stretch, sit and eat!
Shape-Up Shopping (Grocery Day)
Believe it or not, you can work in a workout just about anywhere – even the grocery store. Here’s one I recently did:
1. Before getting your cart walk for 2 minutes. As you walk, place your palms together in front of your chest, as if in prayer. Push palms firmly together. Keep pressing for a count of 20. Rest your muscles (you should feel it in your chest) for a few moments. Repeat 2 more times.
2. Go get your cart. Tighten your abs on the way, sucking your belly button in toward your spine on the way. Relax your abs as you walk and get the first item on your list. Continue to alternate tightening and relaxing your abs until you’ve found the first 10 items on your shopping list. Don’t forget to breathe!
3. Turn your body so your hips are sideways to your cart. Rotate your torso so it faces the cart. Walk down one aisle. Go get 3 more items on your list, then rotate the other way.
4. Repeat the ab tightening sequence as you shop for 10 more items.
5. When you arrive home, before you bring in your first grocery bag do 10 push-ups against your car, as you would do wall push-ups. Or, if it’s too cold and rainy, do the push-ups inside against your wall. HOW TO DO THEM: stand about 3 feet in front of the car/wall. Lean forward and place hands on the car/wall, shoulder width apart. Push your body back. You should feel this in your chest muscles.
6. Bring your bag in, and then repeat the push-ups on two other trips to the car.
Cleaning Day
I may have mentioned a time or two that I absolutely detest folding laundry, so I make it fun for myself by adding in a workout. There are other chores on the bottom of my list, but not all are good for workouts. For example, I’ve been trying to come up with a workout that I can do while scrubbing the toilet, but so far that’s backfired (or I should say back-splashed into my face). Oh well, some things are best done quickly and cleanly.
Since there’s no way around the time it takes to fold clothes, find a table to fold them on, crank some tunes, and get some exercise in. Here’s a workout you can do:
1. Run in place with quick feet as you fold your first 10 items.
2. Take a quick break from folding and get some frustration out with 20-30 kickboxing punches. I like to do crosses, but you might choose to jab. If you need do some instructions, see http://www.expertvillage.com/video/702_kickboxing-technique-punch-combo.htm
3. Repeat steps 1 and 2 twice more.
4. Do walking lunges as you deliver the laundry you’ve folded so far to the room it belongs in.
5. Shake your booty as you put the laundry away.
6. Jump all the way back to the laundry pile.
7. Do 10 squats as you fold more items, then dance side to side 10 times. Repeat.
8. As you deliver this load of laundry, run and do knee ups on the way. HOW TO DO THEM: Bring your leg up so your thigh is parallel with the floor with each step.
9. Dance as you put the rest of your laundry away, and pat yourself on the back for getting some cardio into your day.
Play Day
My kids are really into pirates, so they loved this “treasure hunt.” In fact, we had to do it three times in a row! Here’s what you do:
Have your kids bring you 6-10 items. Hide them around the house, and write clues for them to follow. You can even draw a map (my kids demanded one).
As you seek the first item, skip everywhere you go.
For item 2 hop.
For item 3 slide sideways
For item 4 jump
For item 5 walk backwards
For item 6 tip toe
Repeat the sequence, or choose your own moves to use while searching.
Groggy Day
Too tired to get up and work out? Here’s one you can do in your chair. If nothing else it’ll give you a big smile! I tried it first thing in the morning and it put me in a good mood all day. See http://www.youtube.com/watch?v=P3jhx4F0oAc
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
For some reason, this cold weather has me craving roasted root vegetables. Fortunately, they’re nice and healthy – and Daphne Miller, M.D., author of nutrition book “The Jungle Effect” has a great recipe utilizing these veggies. To get even more benefit, work in a workout as you prepare it!
Baked Cod with Thyme-Lemon Butter Sauce and Root Vegetables
6 carrots, peeled and chopped into 1-inch pieces
2 rutabagas, peeled and chopped into 1-inch pieces
¼ t salt
3 T butter
1 t grated lemon peel
Juice of one large lemon (1/4 cup)
2 T chopped fresh thyme
1 ½ to 2 pounds cod or sole, cut into four fillets
Thyme sprigs for garnish
Instructions
1. Shake your groove thing as you assemble and prep the ingredients.
2. Put the chopped carrots and rutabagas in a steamer basket with plenty of water below basket. Cover and steam for 15-20 minutes until tender. Salt and set aside in a bowl. As you get these going, squat and extend your left leg to the side. Return left leg to center and come up, squeezing your tush. Repeat on right side. Do 12 times on each side.
3. Preheat oven to 450. Make the sauce by melting the butter in a saucepan over low heat. Stir in lemon zest, lemon juice and thyme. Meanwhile do as many butt pulses as you can. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
4. Place fish fillets in baking dish. Drizzle each fillet with about 1 T of thyme-lemon-butter sauce. Spread sauce to coat above and below fillets. Bake 8-10 minutes until fish flakes easily with a fork. Meanwhile, do 20 side leg lifts on each side. HOW TO DO THEM: 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. Then do 16 rear leg lunges.
5. Do walking lunges as you set your table. Go back to dancing until the fish is ready. Then place the fish and the warm vegetables on a platter, drizzle the veggies with sauce and garnish with thyme sprigs.
6. Whew – time to stretch, sit and eat!
Shape-Up Shopping (Grocery Day)
Believe it or not, you can work in a workout just about anywhere – even the grocery store. Here’s one I recently did:
1. Before getting your cart walk for 2 minutes. As you walk, place your palms together in front of your chest, as if in prayer. Push palms firmly together. Keep pressing for a count of 20. Rest your muscles (you should feel it in your chest) for a few moments. Repeat 2 more times.
2. Go get your cart. Tighten your abs on the way, sucking your belly button in toward your spine on the way. Relax your abs as you walk and get the first item on your list. Continue to alternate tightening and relaxing your abs until you’ve found the first 10 items on your shopping list. Don’t forget to breathe!
3. Turn your body so your hips are sideways to your cart. Rotate your torso so it faces the cart. Walk down one aisle. Go get 3 more items on your list, then rotate the other way.
4. Repeat the ab tightening sequence as you shop for 10 more items.
5. When you arrive home, before you bring in your first grocery bag do 10 push-ups against your car, as you would do wall push-ups. Or, if it’s too cold and rainy, do the push-ups inside against your wall. HOW TO DO THEM: stand about 3 feet in front of the car/wall. Lean forward and place hands on the car/wall, shoulder width apart. Push your body back. You should feel this in your chest muscles.
6. Bring your bag in, and then repeat the push-ups on two other trips to the car.
Cleaning Day
I may have mentioned a time or two that I absolutely detest folding laundry, so I make it fun for myself by adding in a workout. There are other chores on the bottom of my list, but not all are good for workouts. For example, I’ve been trying to come up with a workout that I can do while scrubbing the toilet, but so far that’s backfired (or I should say back-splashed into my face). Oh well, some things are best done quickly and cleanly.
Since there’s no way around the time it takes to fold clothes, find a table to fold them on, crank some tunes, and get some exercise in. Here’s a workout you can do:
1. Run in place with quick feet as you fold your first 10 items.
2. Take a quick break from folding and get some frustration out with 20-30 kickboxing punches. I like to do crosses, but you might choose to jab. If you need do some instructions, see http://www.expertvillage.com/video/702_kickboxing-technique-punch-combo.htm
3. Repeat steps 1 and 2 twice more.
4. Do walking lunges as you deliver the laundry you’ve folded so far to the room it belongs in.
5. Shake your booty as you put the laundry away.
6. Jump all the way back to the laundry pile.
7. Do 10 squats as you fold more items, then dance side to side 10 times. Repeat.
8. As you deliver this load of laundry, run and do knee ups on the way. HOW TO DO THEM: Bring your leg up so your thigh is parallel with the floor with each step.
9. Dance as you put the rest of your laundry away, and pat yourself on the back for getting some cardio into your day.
Play Day
My kids are really into pirates, so they loved this “treasure hunt.” In fact, we had to do it three times in a row! Here’s what you do:
Have your kids bring you 6-10 items. Hide them around the house, and write clues for them to follow. You can even draw a map (my kids demanded one).
As you seek the first item, skip everywhere you go.
For item 2 hop.
For item 3 slide sideways
For item 4 jump
For item 5 walk backwards
For item 6 tip toe
Repeat the sequence, or choose your own moves to use while searching.
Groggy Day
Too tired to get up and work out? Here’s one you can do in your chair. If nothing else it’ll give you a big smile! I tried it first thing in the morning and it put me in a good mood all day. See http://www.youtube.com/watch?v=P3jhx4F0oAc
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Monday, January 26, 2009
Fitness Me In Workout Series #15
Cardio Cooking
Here’s another recipe from those fantastic Meal Makeover Moms. My kids absolutely loved this one.
Cheesy Fish Sticks
Ingredients
1/2 cup cornmeal
1/2 cup grated Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound catfish fillets, cut into 1-inch strips (or any other mild white fish)
Directions
1. Preheat the oven to 475°F and assemble your ingredients. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Crank those tunes and rock out as you do so.
2. Combine the cornmeal, Parmesan cheese, garlic powder, and salt in a medium bowl and mix well. As you do so, do some side lunges. Try for at least 10. HOW TO DO THEM: Start with feet shoulder width apart. Step out to the right and squat with wide legs. Come back to center, then step out to the left.
3. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading mixture until well coated. Arrange the fish on the prepared baking sheet. Meanwhile, do “ski bunnies.” HOW TO DO THEM: Start with feet shoulder width apart, knees slightly bent. Jump and rotate to the left, landing with feet at about a 45-degree angle from center. Jump back to center, then jump and rotate to the right. Keep going in a consistent motion.
4. Bake until golden brown, 10 to 12 minutes. After you put the fish in the oven, do a set of rear lunges. Try for 16. HOW TO DO THEM: Extend one leg back. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Make sure the knee of the front leg does not come out over your ankle. Repeat with opposite leg.
5. Get back to dancing as you set the table or do other kitchen chores.
Makes 4 servings. Nutrition Information per Serving: 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium
Find more kid food makeovers at: http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/
Shape-Up Shopping (Grocery Day)
Here’s another workout you’ll want to have your kids join in. I’ve actually found it’s easier to shop with them when we work in a workout. I get less whining and fewer requests for items off the shelves. I get lots of smiles from other moms too.
1. Walk around the store for 2 minutes to warm up.
2. Find an aisle without other folks in it and jump all the way down it with your child (they love this).
3. Walk back down the aisle, then go to another one and hop on your right foot.
4. Walk back down the aisle, repeat with the left foot.
5. Find another aisle, then go down it doing knee ups with quick feet. HOW TO DO THEM: Raise leg with bent knee so thigh is parallel to the floor. Hop onto other foot, raising knee of the leg you were standing on. This does double duty, getting your abs and legs.
6. Walk back down that aisle. Now, point your toes out and walk down 3 aisles. This is a great inner thigh workout.
7. Walk with abs tight for as long as you can stand it. Don’t forget to breathe!
Cleaning Day
OK – if you’ve been following this blog you’ve worked up to this. If not, I bet you can still do it! Our overseas neighbors at the NHS feature an “Olympic Cleaning Workout” on their Web site. Go to http://www.nhs.uk/Livewell/olympics/Pages/Olympichousework.aspx to try it out!
Play Day
If you’ve got school aged kids, here’s a great activity you can do with them once or twice each week or even each school day: Start a “Walking School Bus.” You can walk with just your kids, invite some neighbors to participate or even organize a school- or community-wide effort. Even if you don’t live near your school, you can walk to and/or from an alternate bus stop. To learn more about organizing a Walking School Bus, see http://www.walkingschoolbus.org/.
Groggy Day
I like to do yoga to refresh myself when I am feeling groggy and out-of-sorts. It almost feels like I’ve treated myself to a massage! You can get a free trial that allows access to some yoga routines on this Web site: http://www.totalyogapractice.com/LearnYogaOnline.php
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Here’s another recipe from those fantastic Meal Makeover Moms. My kids absolutely loved this one.
Cheesy Fish Sticks
Ingredients
1/2 cup cornmeal
1/2 cup grated Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound catfish fillets, cut into 1-inch strips (or any other mild white fish)
Directions
1. Preheat the oven to 475°F and assemble your ingredients. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Crank those tunes and rock out as you do so.
2. Combine the cornmeal, Parmesan cheese, garlic powder, and salt in a medium bowl and mix well. As you do so, do some side lunges. Try for at least 10. HOW TO DO THEM: Start with feet shoulder width apart. Step out to the right and squat with wide legs. Come back to center, then step out to the left.
3. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading mixture until well coated. Arrange the fish on the prepared baking sheet. Meanwhile, do “ski bunnies.” HOW TO DO THEM: Start with feet shoulder width apart, knees slightly bent. Jump and rotate to the left, landing with feet at about a 45-degree angle from center. Jump back to center, then jump and rotate to the right. Keep going in a consistent motion.
4. Bake until golden brown, 10 to 12 minutes. After you put the fish in the oven, do a set of rear lunges. Try for 16. HOW TO DO THEM: Extend one leg back. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Make sure the knee of the front leg does not come out over your ankle. Repeat with opposite leg.
5. Get back to dancing as you set the table or do other kitchen chores.
Makes 4 servings. Nutrition Information per Serving: 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium
Find more kid food makeovers at: http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/
Shape-Up Shopping (Grocery Day)
Here’s another workout you’ll want to have your kids join in. I’ve actually found it’s easier to shop with them when we work in a workout. I get less whining and fewer requests for items off the shelves. I get lots of smiles from other moms too.
1. Walk around the store for 2 minutes to warm up.
2. Find an aisle without other folks in it and jump all the way down it with your child (they love this).
3. Walk back down the aisle, then go to another one and hop on your right foot.
4. Walk back down the aisle, repeat with the left foot.
5. Find another aisle, then go down it doing knee ups with quick feet. HOW TO DO THEM: Raise leg with bent knee so thigh is parallel to the floor. Hop onto other foot, raising knee of the leg you were standing on. This does double duty, getting your abs and legs.
6. Walk back down that aisle. Now, point your toes out and walk down 3 aisles. This is a great inner thigh workout.
7. Walk with abs tight for as long as you can stand it. Don’t forget to breathe!
Cleaning Day
OK – if you’ve been following this blog you’ve worked up to this. If not, I bet you can still do it! Our overseas neighbors at the NHS feature an “Olympic Cleaning Workout” on their Web site. Go to http://www.nhs.uk/Livewell/olympics/Pages/Olympichousework.aspx to try it out!
Play Day
If you’ve got school aged kids, here’s a great activity you can do with them once or twice each week or even each school day: Start a “Walking School Bus.” You can walk with just your kids, invite some neighbors to participate or even organize a school- or community-wide effort. Even if you don’t live near your school, you can walk to and/or from an alternate bus stop. To learn more about organizing a Walking School Bus, see http://www.walkingschoolbus.org/.
Groggy Day
I like to do yoga to refresh myself when I am feeling groggy and out-of-sorts. It almost feels like I’ve treated myself to a massage! You can get a free trial that allows access to some yoga routines on this Web site: http://www.totalyogapractice.com/LearnYogaOnline.php
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Sunday, January 25, 2009
Keeping your self, kids, family active
Even though it's winter, there's still plenty you can do as a family to stay active.
I want to be a positive role model for my kids. I also want to be around to enjoy my grandchildren someday. And by enjoy I mean I want to actively play with them. Those are two of my top reasons to stay fit.
As a mom, sometimes it's really hard to work in a workout. But if you do family activities that include exercise you can multitask in many ways:
* as a role model,
* by building strong bonds with your kids,
* by getting your exercise in
* by actively helping your family stay fit.
One great Web site is from our Canadian neighbors in Alberta. It has 101 ideas for keeping your family active.
For more, see: http://www.healthyalberta.com/ActiveLiving/173.htm
You can also check out an article I wrote for The Olympian newspaper at: http://www.theolympian.com/living/story/737984.html
Unfortunately, childhood obesity is a real concern for everyone.
Recently I spoke with Dr. Carl Lindgren of Healthy Future Pediatrics in Olympia, WA.
During his 19 years of practice, Dr. Lindgren has seen the rise in childhood obesity firsthand. And it’s coming on at younger and younger ages, according to the Centers for Disease Control.
The prevalence of obesity increased almost tripled for all ages of kids between 1980 and 2006, according to the CDC.
Ages 2-5: To 12.4 percent, up from 5 percent
Ages 6–11: 17 percent, up from 6.5 percent
Ages 12–19: 17.6 percent, up from 5 percent.
That’s worrisome because obese children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes), asthma and sleep apnea. They also face social discrimination and are more likely to become obese as adults.
Kids don’t need to be classified as obese, either, for concerns to arise. Lindgren often sees patients’ body mass indexes – ratio of height to weight – trending the wrong way at a checkups.
It’s a touchy subject, but reversing the trend in the early stages can make all the difference in a child’s health and well being, he says.
Want to check whether your child has a healthy body mass - or whether you do? The CDC offers a BMI calculator for children and teens. There’s also a link for tips on measuring a healthy weight at accurately at home. There are many factors to consider – the BMI is a screening tool but does not measure actual body fat -- so if you have concerns contact your doctor. The site is http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
I want to be a positive role model for my kids. I also want to be around to enjoy my grandchildren someday. And by enjoy I mean I want to actively play with them. Those are two of my top reasons to stay fit.
As a mom, sometimes it's really hard to work in a workout. But if you do family activities that include exercise you can multitask in many ways:
* as a role model,
* by building strong bonds with your kids,
* by getting your exercise in
* by actively helping your family stay fit.
One great Web site is from our Canadian neighbors in Alberta. It has 101 ideas for keeping your family active.
For more, see: http://www.healthyalberta.com/ActiveLiving/173.htm
You can also check out an article I wrote for The Olympian newspaper at: http://www.theolympian.com/living/story/737984.html
Unfortunately, childhood obesity is a real concern for everyone.
Recently I spoke with Dr. Carl Lindgren of Healthy Future Pediatrics in Olympia, WA.
During his 19 years of practice, Dr. Lindgren has seen the rise in childhood obesity firsthand. And it’s coming on at younger and younger ages, according to the Centers for Disease Control.
The prevalence of obesity increased almost tripled for all ages of kids between 1980 and 2006, according to the CDC.
Ages 2-5: To 12.4 percent, up from 5 percent
Ages 6–11: 17 percent, up from 6.5 percent
Ages 12–19: 17.6 percent, up from 5 percent.
That’s worrisome because obese children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes), asthma and sleep apnea. They also face social discrimination and are more likely to become obese as adults.
Kids don’t need to be classified as obese, either, for concerns to arise. Lindgren often sees patients’ body mass indexes – ratio of height to weight – trending the wrong way at a checkups.
It’s a touchy subject, but reversing the trend in the early stages can make all the difference in a child’s health and well being, he says.
Want to check whether your child has a healthy body mass - or whether you do? The CDC offers a BMI calculator for children and teens. There’s also a link for tips on measuring a healthy weight at accurately at home. There are many factors to consider – the BMI is a screening tool but does not measure actual body fat -- so if you have concerns contact your doctor. The site is http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
Monday, January 19, 2009
Fitness Me In Workout Series #14
Cardio Cooking
Grrrr – you’ve been trying to fit a workout in all day with no success. Don’t worry –you’re a multitasking mom! You can work out and cook dinner at the same time. Ever listen to that song: “I can bring home the bacon, fry it up in a pan…” If not, you make me feel old!
Here’s a recipe I recently made up. Hope you like it!
Curry Pork Chops
Ingredients:
4 to 6 pork chops
Salt, pepper and sage to taste
1 c water
1 ½ c Pacific Natural Foods Curried Red Lentil soup
½ c cornmeal
¼ c chopped onion
Instructions:
1. Jog in place or dance as you assemble your ingredients
2. Rub salt, pepper and sage onto meat. Then roll in cornmeal and brown. As you do this, stand on right leg with knee slightly bent. Tap left toe next to right foot. Extend it back and tap toe to floor (keeping those buns TIGHT). Extend to side and tap to floor. Repeat 20 times, then switch legs. Place a chair next to you and use it for support if needed.
3. Put into baking pan or casserole dish. Add onion, soup and water. As you do this squat halfway down and hold for 30 seconds to 1 minute. Then squat about a quarter of the way down and pulse up, tightening buns at the top as you finish.
4. Bake 1 ½ hours at 350 degrees. Do 2 sets of 10 to 20 rear lunges on each leg after you place the pork chops in the oven.
Shape-Up Shopping (Grocery Day)
OK – let’s work those buns and abs while we shop in the nice warm store.
1. Keep your buns tight as you walk for 2 minutes.
2. For 1-2 aisles, tighten your buns and drag your toes behind you for a second or two with every step.
3. Walk down 4 aisles.
4. Find an empty aisle and do 10-12 squats. I like to pretend I’m looking at things on the bottom shelf, and take a step or two in between squats so I advance down the aisle.
5. Repeat steps 1-4
6. Now, for the next 2 minutes suck your belly in toward your spine every time you exhale. You can even do this one in the checkout line!
Cleaning Day
Back to my favorite (not) chore – laundry. Find a table or counter that’s handy and won’t make you bend to fold your stuff. Here’s the workout:
1. Stand on right leg. Place left foot on inner calf of right leg, knee pointed out. Keep the foot on the calf and point your knee forward, then rotate it back out. Do 20 reps and switch legs.
2. Jog or jump along as you deliver some of the laundry you’ve folded to its proper place.
3. Do plie squats as you fold more laundry. HOW TO DO THEM: Place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
4. Jog or jump along again as you deliver more laundry.
5. Do 20 side leg lifts on each leg. HOW TO DO THEM: 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.
5. Do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
6. Speed walk as you deliver the rest of your laundry – and give yourself a big pat on the back!
Play Day
Here’s an active way to work on those math skills from http://www.kidnetic.com/. The site was developed for teachers but does have a section for parents with fun games that can be played inside and outside.
Here’s one suggestion – Invisible Jump Rope - from the site.
To warm up:
• Call out numbers from 1-10 starting with one.
• Jump as you count up to that number.
• Start at 20 and count backwards while doing the invisible jump rope backwards.
Now, for younger kids you can count by 2s up to 20, 3s up to 48 and 5s up to 100.
For older kids, calls out different math problems while jumping rope at a steady pace. Use addition, subtraction and multiplication problems to make it more difficult. Once your child says the correct answer, jumps that number of jumps while counting together. During this time, jump at a more vigorous rate.
By the way, kids who are active are more likely to be academically sharper than their sedentary peers, according to a study by an East Carolina University researcher. Read an article on the study at: http://www.medicalnewstoday.com/articles/62244.php
Groggy Day
Sometimes just getting my blood flowing will make an enormous difference in my day. For a sample Pilates workout, go to http://www.myyogaonline.com/
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Grrrr – you’ve been trying to fit a workout in all day with no success. Don’t worry –you’re a multitasking mom! You can work out and cook dinner at the same time. Ever listen to that song: “I can bring home the bacon, fry it up in a pan…” If not, you make me feel old!
Here’s a recipe I recently made up. Hope you like it!
Curry Pork Chops
Ingredients:
4 to 6 pork chops
Salt, pepper and sage to taste
1 c water
1 ½ c Pacific Natural Foods Curried Red Lentil soup
½ c cornmeal
¼ c chopped onion
Instructions:
1. Jog in place or dance as you assemble your ingredients
2. Rub salt, pepper and sage onto meat. Then roll in cornmeal and brown. As you do this, stand on right leg with knee slightly bent. Tap left toe next to right foot. Extend it back and tap toe to floor (keeping those buns TIGHT). Extend to side and tap to floor. Repeat 20 times, then switch legs. Place a chair next to you and use it for support if needed.
3. Put into baking pan or casserole dish. Add onion, soup and water. As you do this squat halfway down and hold for 30 seconds to 1 minute. Then squat about a quarter of the way down and pulse up, tightening buns at the top as you finish.
4. Bake 1 ½ hours at 350 degrees. Do 2 sets of 10 to 20 rear lunges on each leg after you place the pork chops in the oven.
Shape-Up Shopping (Grocery Day)
OK – let’s work those buns and abs while we shop in the nice warm store.
1. Keep your buns tight as you walk for 2 minutes.
2. For 1-2 aisles, tighten your buns and drag your toes behind you for a second or two with every step.
3. Walk down 4 aisles.
4. Find an empty aisle and do 10-12 squats. I like to pretend I’m looking at things on the bottom shelf, and take a step or two in between squats so I advance down the aisle.
5. Repeat steps 1-4
6. Now, for the next 2 minutes suck your belly in toward your spine every time you exhale. You can even do this one in the checkout line!
Cleaning Day
Back to my favorite (not) chore – laundry. Find a table or counter that’s handy and won’t make you bend to fold your stuff. Here’s the workout:
1. Stand on right leg. Place left foot on inner calf of right leg, knee pointed out. Keep the foot on the calf and point your knee forward, then rotate it back out. Do 20 reps and switch legs.
2. Jog or jump along as you deliver some of the laundry you’ve folded to its proper place.
3. Do plie squats as you fold more laundry. HOW TO DO THEM: Place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
4. Jog or jump along again as you deliver more laundry.
5. Do 20 side leg lifts on each leg. HOW TO DO THEM: 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.
5. Do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
6. Speed walk as you deliver the rest of your laundry – and give yourself a big pat on the back!
Play Day
Here’s an active way to work on those math skills from http://www.kidnetic.com/. The site was developed for teachers but does have a section for parents with fun games that can be played inside and outside.
Here’s one suggestion – Invisible Jump Rope - from the site.
To warm up:
• Call out numbers from 1-10 starting with one.
• Jump as you count up to that number.
• Start at 20 and count backwards while doing the invisible jump rope backwards.
Now, for younger kids you can count by 2s up to 20, 3s up to 48 and 5s up to 100.
For older kids, calls out different math problems while jumping rope at a steady pace. Use addition, subtraction and multiplication problems to make it more difficult. Once your child says the correct answer, jumps that number of jumps while counting together. During this time, jump at a more vigorous rate.
By the way, kids who are active are more likely to be academically sharper than their sedentary peers, according to a study by an East Carolina University researcher. Read an article on the study at: http://www.medicalnewstoday.com/articles/62244.php
Groggy Day
Sometimes just getting my blood flowing will make an enormous difference in my day. For a sample Pilates workout, go to http://www.myyogaonline.com/
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Monday, January 12, 2009
Fitness Me In Workout Series #13
Shape-Up Shopping (Grocery Day)
My 5-year-old loved doing this grocery store workout with me. This is an especially fun workout because people think you are humoring your children, so you get “fun mommy” points and lots of smiles.
Don’t forget your cell phone so you can keep track of time.
1. Walk the aisles for 4 minutes looking for “ABC” items (having your child find an item with an “A” on it and so on.
2. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going! TIP: It’s good to drag your cart instead of leading with it on this one.
3. Walk forward down the next aisle.
4. Walk backwards again.
5. Walk forward down another aisle.
6. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
7. Walk forward along perimeter of store for 2 minutes
8. Walk another aisle sideways with the other leg leading.
9. Walk up and down aisles for 2 minutes looking for more ABC items.
10. Take one more backwards walk and one more sideways walk on each side.
11. Walk 2 more minutes.
You’re done (if your child agrees)!
Cardio Cooking
Here’s a tasty recipe from the National Heart, Lung and Blood Institute. With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol and sodium. Plus, you can get two workouts out of this one!
CHICKEN ORIENTALE
8 skewers
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
black pepper to taste
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (16 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 T soy sauce, low sodium
Dash of ground ginger
2 T vinegar
¼ cup vegetable oil
Workout 1:
1. Gather and prep your ingredients as you have your own dance revolution.
2. Sprinkle chicken breasts with pepper.
3. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Do a squat for each piece of chicken you thread. Jog in place each time you thread another item.
4. Place kabobs in shallow pan.
5. Combine remaining ingredients; spoon over kabobs. Meanwhile do side leg lifts. HOW TO DO THEM: 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.
6. Marinate in refrigerator at least 1 hour.
Workout 2
7. Drain the marinade. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. For the first 5 minutes dance or jog around the kitchen (it’s a good time to do some clean-up if needed while you stay moving). For the second five minutes do lunges to and from the table as you set it. For the third 5 minutes go back to your dancing or jogging.
8. Discard any leftover marinade.
Yield: 8 servings. Serving Size: 1/2 chicken breast kabob. Each serving provides: Calories: 359. Total fat: 11 g. Saturated fat: 2 g. Cholesterol: 66 mg. Sodium: 226 mg
Cleaning Day
Time to clean again – does it ever stop? That’s OK; it can be a good workout too. Today let’s vacuum. First, don’t bend to pick up toys, pieces of tape (they’re always on my floor, don’t ask me why) or other objects. Do a squat and squeeze your buns at the top. To get from object to object, jog or jump to get your heart rate up.
Now, instead of standing in one spot and using your arms, walk with your vacuum to get the room clean (similar to mowing your lawn). Keep your abs tight also to work this area as well.
Play Day
Do you ever get frustrated because you’re trying to sneak in a workout and your kids won’t leave you alone? Well if you can’t beat ‘em, join ‘em – or have them join you in a fun, physically active game.
This activity, from the North Carolina Health and Wellness Trust Fund web site, is called Hit The Deck.
Here’s what to do:
1. Get out a pack of cards.
2. Have your child select a card. Do the corresponding activity for each suit:
Heart: touch elbow to knee or crunches for 20 seconds.
Diamond: jog in place or march in place for 20 seconds.
Club: modified push-up or push-ups for 20 seconds.
Spade: jumping jacks or scissors for 20 seconds.
Note: It’s helpful to write the corresponding activities on a board or piece of paper where you can see them. If you don’t like these activities, make up your own!
More ideas from this web site are found at: http://www.fitkidsnc.com/default.aspx
Groggy Day
Here’s a Pilates workout on YouTube for your abs and back to bring some energy you’re your day: http://www.youtube.com/watch?v=6qBqptPNA7s&feature=PlayList&p=E72B3947D9C7B873&playnext=1&index=11
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
My 5-year-old loved doing this grocery store workout with me. This is an especially fun workout because people think you are humoring your children, so you get “fun mommy” points and lots of smiles.
Don’t forget your cell phone so you can keep track of time.
1. Walk the aisles for 4 minutes looking for “ABC” items (having your child find an item with an “A” on it and so on.
2. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going! TIP: It’s good to drag your cart instead of leading with it on this one.
3. Walk forward down the next aisle.
4. Walk backwards again.
5. Walk forward down another aisle.
6. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
7. Walk forward along perimeter of store for 2 minutes
8. Walk another aisle sideways with the other leg leading.
9. Walk up and down aisles for 2 minutes looking for more ABC items.
10. Take one more backwards walk and one more sideways walk on each side.
11. Walk 2 more minutes.
You’re done (if your child agrees)!
Cardio Cooking
Here’s a tasty recipe from the National Heart, Lung and Blood Institute. With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol and sodium. Plus, you can get two workouts out of this one!
CHICKEN ORIENTALE
8 skewers
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
black pepper to taste
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (16 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 T soy sauce, low sodium
Dash of ground ginger
2 T vinegar
¼ cup vegetable oil
Workout 1:
1. Gather and prep your ingredients as you have your own dance revolution.
2. Sprinkle chicken breasts with pepper.
3. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Do a squat for each piece of chicken you thread. Jog in place each time you thread another item.
4. Place kabobs in shallow pan.
5. Combine remaining ingredients; spoon over kabobs. Meanwhile do side leg lifts. HOW TO DO THEM: 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.
6. Marinate in refrigerator at least 1 hour.
Workout 2
7. Drain the marinade. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. For the first 5 minutes dance or jog around the kitchen (it’s a good time to do some clean-up if needed while you stay moving). For the second five minutes do lunges to and from the table as you set it. For the third 5 minutes go back to your dancing or jogging.
8. Discard any leftover marinade.
Yield: 8 servings. Serving Size: 1/2 chicken breast kabob. Each serving provides: Calories: 359. Total fat: 11 g. Saturated fat: 2 g. Cholesterol: 66 mg. Sodium: 226 mg
Cleaning Day
Time to clean again – does it ever stop? That’s OK; it can be a good workout too. Today let’s vacuum. First, don’t bend to pick up toys, pieces of tape (they’re always on my floor, don’t ask me why) or other objects. Do a squat and squeeze your buns at the top. To get from object to object, jog or jump to get your heart rate up.
Now, instead of standing in one spot and using your arms, walk with your vacuum to get the room clean (similar to mowing your lawn). Keep your abs tight also to work this area as well.
Play Day
Do you ever get frustrated because you’re trying to sneak in a workout and your kids won’t leave you alone? Well if you can’t beat ‘em, join ‘em – or have them join you in a fun, physically active game.
This activity, from the North Carolina Health and Wellness Trust Fund web site, is called Hit The Deck.
Here’s what to do:
1. Get out a pack of cards.
2. Have your child select a card. Do the corresponding activity for each suit:
Heart: touch elbow to knee or crunches for 20 seconds.
Diamond: jog in place or march in place for 20 seconds.
Club: modified push-up or push-ups for 20 seconds.
Spade: jumping jacks or scissors for 20 seconds.
Note: It’s helpful to write the corresponding activities on a board or piece of paper where you can see them. If you don’t like these activities, make up your own!
More ideas from this web site are found at: http://www.fitkidsnc.com/default.aspx
Groggy Day
Here’s a Pilates workout on YouTube for your abs and back to bring some energy you’re your day: http://www.youtube.com/watch?v=6qBqptPNA7s&feature=PlayList&p=E72B3947D9C7B873&playnext=1&index=11
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Monday, January 5, 2009
Fitness Me In Workout Series #12
Cardio Cooking
Several people asked me for this recipe recently (well 3, but hey, who’s counting?) so here it is for all to share with an added cardio kick:
Sweet Potato Apple Casserole
Ingredients:
1 1/2 pounds sweet potatoes, peeled and grated
1 onion, grated
5 egg whites or 3 whole eggs
1 t salt
¼ t white pepper
½ c white sorghum flour
¼ c raisins
¼ cup white wine – sweeter is better
2 large apples, chopped with peel in them.
4 T butter or Earth Balance spread
3/4 c brown sugar (divided into ½ cup and ¼ cup)
1 T lemon juice
1/3 c. broken cashews
1/4 t. ground ginger
Instructions:
1. Shake your thing as you nab the raisins and wine. Soak the raisins in the vino to plump (about 30 min).
2. Prep and assemble the rest of your ingredients as you continue your dance revolution.
3. Take 1/2 t. salt, 1/2 c. packed brown sugar, cashews and ginger. Mix in food processor or blender and set aside. Meanwhile squat and hold as the mix blends. When it’s done come up and squeeze your behind.
4. Place grated sweet potatoes and onion in large bowl. Beat in eggs, ½ t salt and white pepper. Add flour and mix well. Set aside. Meanwhile step from side to side, kicking your heel up as close to your butt as you can get it.
5. In frying pan melt butter or Earth Balance and add apples. Cook until wilted, 3-5 min. Add ¼ c brown sugar and lemon juice. Do mini-squats as you complete this step, making sure to squeeze at the top.
6. Drain raisins and add to apple mixture.
7. In a baking dish, layer sweet potato mix, then apple mix, then cashew mix. Make a second layer of sweet potato, topped by cashew mix. Meanwhile, Stand on right leg, knee slightly bent. Point toe of left foot and tap it to the side, and then immediately next to your right foot. Do 2 reps and switch feet. Do as many sets of 20 as you can.
8. Bake at 350 degrees 30-40 minutes.
***Note: You can also blend all ingredients in a food processor instead of layering.
Shape-Up Shopping (Grocery Day)
It’s still way too cold for me to park far away. Not only do I want to avoid slipping on the ice, I’m what my 5-year-old calls a “snow wuss” when I’m not playing or skiing on the colds stuff (kind of like bugs and camping – they’re OK in the tent but not in the house). Here's what you can do in the nice, warm indoors:
1. For the first half of your grocery list, stand on only one leg (or just keep weight on one) each time you select an item to buy.
2. Walk up and down each aisle in the store before when you are about halfway done shopping.
3. Soldier march: Now, remember those old style marches soldiers of bygone days did? Do a subtle version by straightening your leg and flexing your quadriceps muscles each time you take a step (no, you don’t need to stick your leg way out). Do this down 3 different aisles.
4. Walk 3 aisles
5. Side leg lift walk: Do 3 aisles of lifting your leg to the side and pausing before moving it forward with each step.
6. Either finish shopping or repeat steps 3 through 5.
7. Tighten and release abs while in checkout line.
When you get home:
1. Hop, skip or jump everywhere you need to go as you put your groceries away.
2. Then, after you unload your stuff, hold 2 cans or jars of equal weight in front of the body, on shoulders, or at hips. Stand with feet wide apart, toes turned out and knees tracking directly over the toes. Lunge side to side, keeping torso upright, and hips opened wide. Alternate sides, or do one side at a time. Try for 3 sets of 12, jogging in place in between sets.
Cleaning Day
OK, you are stuck inside, but you can prepare for or pretend you are skiing while you do the never-ending chore of laundry (can you tell I really don’t like this chore so try and make it fun on a regular basis?).
Here’s how:
Dump your laundry on a bed or table.
Do the following circuit as many times as you can while you fold your laundry. I do six reps of an exercise each time I fold an item.
1. Ski jump: Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left. Repeat.
2. Tuck jumps (or just regular if you want): Jump and bring knees to the chest. Land on balls of feet and repeat.
3. Single leg lateral hops: Stand on one foot. Hop sideways onto other foot. Then hop sideways back to first foot.
4. Front scissor jump: Stand with knees bent. One foot is in front of you and the other behind equal distance. Jump up and switch your feet (like a jumping jack but with legs going front and back instead of side to side)
5. Diagonal jumps: Jump forward and to the left (about 45 degrees), then backwards to center. Jump forward and to the right, then backwards to center.
Play Day
Playing with your kids is a great way to gain some exercise time. This one can be suitable all the way through middle school, according to the Web site from the North Carolina Department of Public Instruction, http://ncpe4me.com/index.html. The site has lots of other great ideas.
Sports on the Move:
Say a sport and movement and have your kids repeat that movement for about 30 seconds until a new movement is stated.
Examples:
Basketball: dribble with fingertips; dribble through legs; dribble around back; jump shot and follow through; bounce pass; chest pass; overhead pass; defensive slide to front and back to start position
Soccer: shot on goal (practice with both feet); inside of foot pass; outside of foot pass; long banana kick; juggle imaginary soccer ball; trap ball with thigh; trap ball with feet
Baseball or softball: swing a bat; windup and pitch; field a ground ball; catch a fly ball; play imaginary catch
Tennis: forehand; backhand; serve; volley
Volleyball: serve, set, dig, spike
Football: quarterback long pass; short pass; catch imaginary ball;
kick field goal; punt; catch a punt; block
Golf swing
Drive a NASCAR
Lacrosse
Tae Kwon Do
Groggy Day
Still worn out from all of those holidays and the return to school? Try out this Kundalini Yoga routine on YouTube to gain some energy: http://www.youtube.com/watch?v=OsSWWLo9g7s&feature=related This exercise uses a technique called “Breath of Fire” It’s a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. A good description is on the Yoga Yoga Web site, http://www.yogayoga.com/kundalini/pranayama
Or, you can watch the same guy demonstrate at: http://www.youtube.com/watch?v=zsEZylK8sDA
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Several people asked me for this recipe recently (well 3, but hey, who’s counting?) so here it is for all to share with an added cardio kick:
Sweet Potato Apple Casserole
Ingredients:
1 1/2 pounds sweet potatoes, peeled and grated
1 onion, grated
5 egg whites or 3 whole eggs
1 t salt
¼ t white pepper
½ c white sorghum flour
¼ c raisins
¼ cup white wine – sweeter is better
2 large apples, chopped with peel in them.
4 T butter or Earth Balance spread
3/4 c brown sugar (divided into ½ cup and ¼ cup)
1 T lemon juice
1/3 c. broken cashews
1/4 t. ground ginger
Instructions:
1. Shake your thing as you nab the raisins and wine. Soak the raisins in the vino to plump (about 30 min).
2. Prep and assemble the rest of your ingredients as you continue your dance revolution.
3. Take 1/2 t. salt, 1/2 c. packed brown sugar, cashews and ginger. Mix in food processor or blender and set aside. Meanwhile squat and hold as the mix blends. When it’s done come up and squeeze your behind.
4. Place grated sweet potatoes and onion in large bowl. Beat in eggs, ½ t salt and white pepper. Add flour and mix well. Set aside. Meanwhile step from side to side, kicking your heel up as close to your butt as you can get it.
5. In frying pan melt butter or Earth Balance and add apples. Cook until wilted, 3-5 min. Add ¼ c brown sugar and lemon juice. Do mini-squats as you complete this step, making sure to squeeze at the top.
6. Drain raisins and add to apple mixture.
7. In a baking dish, layer sweet potato mix, then apple mix, then cashew mix. Make a second layer of sweet potato, topped by cashew mix. Meanwhile, Stand on right leg, knee slightly bent. Point toe of left foot and tap it to the side, and then immediately next to your right foot. Do 2 reps and switch feet. Do as many sets of 20 as you can.
8. Bake at 350 degrees 30-40 minutes.
***Note: You can also blend all ingredients in a food processor instead of layering.
Shape-Up Shopping (Grocery Day)
It’s still way too cold for me to park far away. Not only do I want to avoid slipping on the ice, I’m what my 5-year-old calls a “snow wuss” when I’m not playing or skiing on the colds stuff (kind of like bugs and camping – they’re OK in the tent but not in the house). Here's what you can do in the nice, warm indoors:
1. For the first half of your grocery list, stand on only one leg (or just keep weight on one) each time you select an item to buy.
2. Walk up and down each aisle in the store before when you are about halfway done shopping.
3. Soldier march: Now, remember those old style marches soldiers of bygone days did? Do a subtle version by straightening your leg and flexing your quadriceps muscles each time you take a step (no, you don’t need to stick your leg way out). Do this down 3 different aisles.
4. Walk 3 aisles
5. Side leg lift walk: Do 3 aisles of lifting your leg to the side and pausing before moving it forward with each step.
6. Either finish shopping or repeat steps 3 through 5.
7. Tighten and release abs while in checkout line.
When you get home:
1. Hop, skip or jump everywhere you need to go as you put your groceries away.
2. Then, after you unload your stuff, hold 2 cans or jars of equal weight in front of the body, on shoulders, or at hips. Stand with feet wide apart, toes turned out and knees tracking directly over the toes. Lunge side to side, keeping torso upright, and hips opened wide. Alternate sides, or do one side at a time. Try for 3 sets of 12, jogging in place in between sets.
Cleaning Day
OK, you are stuck inside, but you can prepare for or pretend you are skiing while you do the never-ending chore of laundry (can you tell I really don’t like this chore so try and make it fun on a regular basis?).
Here’s how:
Dump your laundry on a bed or table.
Do the following circuit as many times as you can while you fold your laundry. I do six reps of an exercise each time I fold an item.
1. Ski jump: Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left. Repeat.
2. Tuck jumps (or just regular if you want): Jump and bring knees to the chest. Land on balls of feet and repeat.
3. Single leg lateral hops: Stand on one foot. Hop sideways onto other foot. Then hop sideways back to first foot.
4. Front scissor jump: Stand with knees bent. One foot is in front of you and the other behind equal distance. Jump up and switch your feet (like a jumping jack but with legs going front and back instead of side to side)
5. Diagonal jumps: Jump forward and to the left (about 45 degrees), then backwards to center. Jump forward and to the right, then backwards to center.
Play Day
Playing with your kids is a great way to gain some exercise time. This one can be suitable all the way through middle school, according to the Web site from the North Carolina Department of Public Instruction, http://ncpe4me.com/index.html. The site has lots of other great ideas.
Sports on the Move:
Say a sport and movement and have your kids repeat that movement for about 30 seconds until a new movement is stated.
Examples:
Basketball: dribble with fingertips; dribble through legs; dribble around back; jump shot and follow through; bounce pass; chest pass; overhead pass; defensive slide to front and back to start position
Soccer: shot on goal (practice with both feet); inside of foot pass; outside of foot pass; long banana kick; juggle imaginary soccer ball; trap ball with thigh; trap ball with feet
Baseball or softball: swing a bat; windup and pitch; field a ground ball; catch a fly ball; play imaginary catch
Tennis: forehand; backhand; serve; volley
Volleyball: serve, set, dig, spike
Football: quarterback long pass; short pass; catch imaginary ball;
kick field goal; punt; catch a punt; block
Golf swing
Drive a NASCAR
Lacrosse
Tae Kwon Do
Groggy Day
Still worn out from all of those holidays and the return to school? Try out this Kundalini Yoga routine on YouTube to gain some energy: http://www.youtube.com/watch?v=OsSWWLo9g7s&feature=related This exercise uses a technique called “Breath of Fire” It’s a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. A good description is on the Yoga Yoga Web site, http://www.yogayoga.com/kundalini/pranayama
Or, you can watch the same guy demonstrate at: http://www.youtube.com/watch?v=zsEZylK8sDA
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
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