I’ve long been a fan of making little changes to bring big results.
Here’s another case in point: researchers say that reducing sugar by the amount in one soda and increasing fiber intake daily by the amount in a half cup of beans can make a big difference.
The researchers, from the University of Southern California, conducted a nutrition education program with 54 overweight Latino teen-agers. The plan: reduce sugar and increase fiber, thus reducing the teens’ risk of diabetes, which is especially common in Hispanics.
“We are pleased to show that these modest changes in dietary intake can be effective in the prevention of type 2 diabetes," USC’s Emily Ventura told the U.S. Department of Health and Human Services.
The study was supported by the National Institutes of Health.
Cardio Cooking
With that in mind, here’s a great recipe that includes those beans - along with a workout, of course:
2 cans Great Northern, cannellini or other white bean
2-3 chicken breasts, previously cooked
1 small can sliced olives
Sundried tomatoes to taste (you can use dry instead of those packed in oil)
Salt and pepper to taste
Basil to taste
Olive oil/olive oil spray
Here’s how to add those beans while subtracting those pounds:
1. Get movin’ and groovin’ to some music while you make a salad and then assemble prep all of your ingredients (open cans, etc.).
2. Do mini squats as you cut up the chicken. HOW TO DO THEM: Go about 1/3 to ¼ of the way down, come up and squeeze your tush at the top.
3. Heat oil in a large pan and sauté the garlic. Meanwhile, do mini pile squats. HOW TO DO THEM: Widen your stance and point toes out. Make sure knees stay aligned with toes. Go partway down and pulse up, tightening at the top.
4. Step side to side as you put in chicken, beans, olives, sundried tomatoes, salt, pepper and basil.
5. Do 20 side leg lifts on each side as you stir. 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. Put the spoon down, step back and do one-legged squats. You can hold a chair back or the counter for balance. HOW TO DO THEM: Put weight on one leg, and move other leg behind you, toes on floor for balance. Bend knee and go down, then rise keeping weight on heel of the leg you are standing on.
7. Step side to side as you stir again.
8. Step back again and do 10 lunges on each leg.
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.
Showing posts with label chicken recipe. Show all posts
Showing posts with label chicken recipe. Show all posts
Thursday, October 15, 2009
Thursday, September 17, 2009
Fitness Me In Workout Series #24 - Make Sure That Lost Weight Remains Lost!
Study proves exercise helps us avoid weight regain after dieting
OK Ladies, we’ve heard this a million times: Dieting alone does not work to keep the weight off.
Now, yet another study proves that exercise is a key component in preventing weight regain.
This study also challenges the conventional wisdom that the number of fat cells is set and cannot be altered by dietary or lifestyle changes, finding that exercise prevents the increase in the number of fat cells that occurs during weight regain.
The University of Colorado Denver study was done with obesity-prone rats.
The National Weight Control Registry has found that people who successfully keep weight off share a number of common characteristics, including a program of regular exercise. The study aimed to figure out why exercise is important.
The study had rats eat a high fat food plan, followed by a diet. Partway through the diet, half of the rats remained sedentary and the other half became exercisers. In the final “relapse phase” of the study, the rats stopped dieting and ate as much low-fat food as they wanted. The rats in the exercise group continued to exercise.
Compared to the sedentary rats, the exercisers:
• regained less weight during the relapse period
• developed a lower ‘defended’ body weight
• burned more fat early in the day, and more carbohydrates later in the day
• accumulated fewer fat cells and less abdominal fat during relapse
• reduced the drive to overeat
• enhanced the ability to balance energy intake with energy expended
One of the most interesting findings is that exercise prevents an increase in the number of fat cells.
That could explain the phenomenon of additional weight regain in yo-yo dieters. In the sedentary rats, a population of very small, presumably new, fat cells appears early in the relapse process. Small, new fat cells would not only accelerate the process of regain, but also increase fat storage capacity in the abdomen. It also explains why sedentary rats overshoot their previous weight when they relapse.
It will be interesting to see what the research team comes up with as it continues its work. Conventional wisdom holds that the number of fat cells is determined by genetics, rather than being regulated by diet or lifestyle. The team plans do further research to demonstrate that exercise does, indeed, prevent formation of new fat cells early in relapse rather than simply altering the size of pre-existing fat cells.
To see the full study, go to http://ajpregu.physiology.org/cgi/reprint/297/3/R793
Cardio Cooking
Hopefully the above study will inspire you to fit in some fitness. Sometimes I like to fine tune my body as I cook up a good fryer chicken.
Here’s a yummy and healthy recipe from Daphne Miller, M.D., author of healthy diet book “The Jungle Effect.”
Chicken Avgolemono with Grilled Peppers
1 chicken
¼ c chickpea, barley or whole-wheat flour
1 t each salt and pepper
¼ c extra virgin olive oil
1 yellow or red onion, chopped fine
3 cloves garlic
1 T tomato paste
2 lemons
1 c dry white wine
4 grilled bell peppers
2 T finely chopped fennel leaves or ½ t fennel seeds
1 egg
*The author calls for free range meats and eggs
1. Turn on your tunes and dance as you cut up the onion. Then rinse the chicken and pat it dry. Toss it with flour, salt and pepper until evenly coated.
2. In a shallow Dutch oven or large sauté pan, heat olive oil over medium high heat. Brown chicken on sides (about 5 minutes per side), remove, set aside. As you do this repeat the following circuit as many times as you can:
20 calf raises, then 20 side leg raises, then 20 rear leg raises
3. Go back to dancing as you add the onion to the pan and cook until translucent.
4. Do mini squats as you add the garlic, tomato paste and juice from one of the lemons.
5. Dance again as you add the chicken back in and coat it with the onion mixture, then add the wine.
7. Add the peppers and the fennel leaves, cover and simmer at very low heat for 30 minutes. Do a set of 10 lunges on each leg after this step. Take a break or continue to dance as you prepare side dishes for your meal.
8. Add the peppers and the fennel leaves, cover again and simmer another 20-25 minutes.
9. In a bowl whisk the egg. Continue whisking while you pour in the remaining lemon juice and a cup full of the broth from the cooked chicken. Then pour the mixture into the chicken opt and gently stir it in. Repeat the circuit of 20 calf raises, then 20 side leg raises, then 20 rear leg raises.
10. Turn off the heat and let the dish sit covered on the stove for 5-10 minutes so the sauce can thicken. Do a final dance as you set the table and prepare to enjoy!
Shape-Up Shopping (Grocery Day)
Here’s one you can do at home as you are unloading after you’ve nabbed lots of groceries. After each exercise, jog or walk quickly back to the car unless otherwise noted.
1. Grab two light bags. Do knee ups as you bring them from car to kitchen.
2. Take 2 cans out of your bags. Do bicep curls with them on the way to the pantry.
3. Get another bag. Skip as you bring it in. Do lunges on the way out.
4. On your next trip, hop or jump all the way in.
5. Now get your milk or bag of pet food or laundry soap. Take 3 steps, do a squat or half squat, then take 3 more steps. Repeat all the way in.
6. Get another bag. Skip as you bring it in. Do lunges on the way out.
7. Repeat steps 1-6 as desired.
Cleaning Day
I don’t know about you, but I have to clean my sons’ bathroom at least once a day. I decided to make it into a mini workout instead of something I dread. Here’s what I did last time.
1. Remember the Karate Kid? Wax on/wax off as you clean the mirror. If you don’t know what that means, rub large circles in each direction with each hand on the mirror to clean it.
2. As you clean the sink and counter, squat as far as you can and hold the position until you are done. If you need to move over, come up, step to the side, and squat again.
3. Hold your tummy in as you clean the toilet.
4. Do a crazy dance as you mop.
5. As you clean the shower or bath, get your whole body into the scrubbing power – and make sure to switch arms while cleaning.
Play Day
If you’re like me, you’ve got left over party supplies from those birthdays. Here’s a game you can play with your kids with the leftover balloons. Blow up 10 balloons. Each of you take 5 balloons and to carry them to the opposite side of the room. See who is fastest!
You can make all sorts of birthday party games into workouts. My kids love this – they feel like we’re having a mini celebration – and I do too because we all get our heart rates up and burn fat!
There’s even a party games Web site at http://party-games.zaural.ru/party-games-1.html. It has plenty of active activities for the family to enjoy.
Groggy Day
Here’s a YouTube video for a short yoga session that can be done in the morning or evening with Laurie Searle – a mom who understands the challenges of busy moms who are trying to work in a workout: http://www.youtube.com/watch?v=HFldrBA3D2U
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.
OK Ladies, we’ve heard this a million times: Dieting alone does not work to keep the weight off.
Now, yet another study proves that exercise is a key component in preventing weight regain.
This study also challenges the conventional wisdom that the number of fat cells is set and cannot be altered by dietary or lifestyle changes, finding that exercise prevents the increase in the number of fat cells that occurs during weight regain.
The University of Colorado Denver study was done with obesity-prone rats.
The National Weight Control Registry has found that people who successfully keep weight off share a number of common characteristics, including a program of regular exercise. The study aimed to figure out why exercise is important.
The study had rats eat a high fat food plan, followed by a diet. Partway through the diet, half of the rats remained sedentary and the other half became exercisers. In the final “relapse phase” of the study, the rats stopped dieting and ate as much low-fat food as they wanted. The rats in the exercise group continued to exercise.
Compared to the sedentary rats, the exercisers:
• regained less weight during the relapse period
• developed a lower ‘defended’ body weight
• burned more fat early in the day, and more carbohydrates later in the day
• accumulated fewer fat cells and less abdominal fat during relapse
• reduced the drive to overeat
• enhanced the ability to balance energy intake with energy expended
One of the most interesting findings is that exercise prevents an increase in the number of fat cells.
That could explain the phenomenon of additional weight regain in yo-yo dieters. In the sedentary rats, a population of very small, presumably new, fat cells appears early in the relapse process. Small, new fat cells would not only accelerate the process of regain, but also increase fat storage capacity in the abdomen. It also explains why sedentary rats overshoot their previous weight when they relapse.
It will be interesting to see what the research team comes up with as it continues its work. Conventional wisdom holds that the number of fat cells is determined by genetics, rather than being regulated by diet or lifestyle. The team plans do further research to demonstrate that exercise does, indeed, prevent formation of new fat cells early in relapse rather than simply altering the size of pre-existing fat cells.
To see the full study, go to http://ajpregu.physiology.org/cgi/reprint/297/3/R793
Cardio Cooking
Hopefully the above study will inspire you to fit in some fitness. Sometimes I like to fine tune my body as I cook up a good fryer chicken.
Here’s a yummy and healthy recipe from Daphne Miller, M.D., author of healthy diet book “The Jungle Effect.”
Chicken Avgolemono with Grilled Peppers
1 chicken
¼ c chickpea, barley or whole-wheat flour
1 t each salt and pepper
¼ c extra virgin olive oil
1 yellow or red onion, chopped fine
3 cloves garlic
1 T tomato paste
2 lemons
1 c dry white wine
4 grilled bell peppers
2 T finely chopped fennel leaves or ½ t fennel seeds
1 egg
*The author calls for free range meats and eggs
1. Turn on your tunes and dance as you cut up the onion. Then rinse the chicken and pat it dry. Toss it with flour, salt and pepper until evenly coated.
2. In a shallow Dutch oven or large sauté pan, heat olive oil over medium high heat. Brown chicken on sides (about 5 minutes per side), remove, set aside. As you do this repeat the following circuit as many times as you can:
20 calf raises, then 20 side leg raises, then 20 rear leg raises
3. Go back to dancing as you add the onion to the pan and cook until translucent.
4. Do mini squats as you add the garlic, tomato paste and juice from one of the lemons.
5. Dance again as you add the chicken back in and coat it with the onion mixture, then add the wine.
7. Add the peppers and the fennel leaves, cover and simmer at very low heat for 30 minutes. Do a set of 10 lunges on each leg after this step. Take a break or continue to dance as you prepare side dishes for your meal.
8. Add the peppers and the fennel leaves, cover again and simmer another 20-25 minutes.
9. In a bowl whisk the egg. Continue whisking while you pour in the remaining lemon juice and a cup full of the broth from the cooked chicken. Then pour the mixture into the chicken opt and gently stir it in. Repeat the circuit of 20 calf raises, then 20 side leg raises, then 20 rear leg raises.
10. Turn off the heat and let the dish sit covered on the stove for 5-10 minutes so the sauce can thicken. Do a final dance as you set the table and prepare to enjoy!
Shape-Up Shopping (Grocery Day)
Here’s one you can do at home as you are unloading after you’ve nabbed lots of groceries. After each exercise, jog or walk quickly back to the car unless otherwise noted.
1. Grab two light bags. Do knee ups as you bring them from car to kitchen.
2. Take 2 cans out of your bags. Do bicep curls with them on the way to the pantry.
3. Get another bag. Skip as you bring it in. Do lunges on the way out.
4. On your next trip, hop or jump all the way in.
5. Now get your milk or bag of pet food or laundry soap. Take 3 steps, do a squat or half squat, then take 3 more steps. Repeat all the way in.
6. Get another bag. Skip as you bring it in. Do lunges on the way out.
7. Repeat steps 1-6 as desired.
Cleaning Day
I don’t know about you, but I have to clean my sons’ bathroom at least once a day. I decided to make it into a mini workout instead of something I dread. Here’s what I did last time.
1. Remember the Karate Kid? Wax on/wax off as you clean the mirror. If you don’t know what that means, rub large circles in each direction with each hand on the mirror to clean it.
2. As you clean the sink and counter, squat as far as you can and hold the position until you are done. If you need to move over, come up, step to the side, and squat again.
3. Hold your tummy in as you clean the toilet.
4. Do a crazy dance as you mop.
5. As you clean the shower or bath, get your whole body into the scrubbing power – and make sure to switch arms while cleaning.
Play Day
If you’re like me, you’ve got left over party supplies from those birthdays. Here’s a game you can play with your kids with the leftover balloons. Blow up 10 balloons. Each of you take 5 balloons and to carry them to the opposite side of the room. See who is fastest!
You can make all sorts of birthday party games into workouts. My kids love this – they feel like we’re having a mini celebration – and I do too because we all get our heart rates up and burn fat!
There’s even a party games Web site at http://party-games.zaural.ru/party-games-1.html. It has plenty of active activities for the family to enjoy.
Groggy Day
Here’s a YouTube video for a short yoga session that can be done in the morning or evening with Laurie Searle – a mom who understands the challenges of busy moms who are trying to work in a workout: http://www.youtube.com/watch?v=HFldrBA3D2U
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, June 29, 2009
Fitness Me In Workout Series #22
Cardio Cooking
Nothing’s more frustrating than trying to get a workout all day only to realize it’s suddenly dinner time. No worries. Just work out as you cook. Here’s how with a recipe from Toscanos Café and Wine Bar, www.toscanospuyallup.com :
Artichoke Stuffed Chicken
2 6 oz boneless skinless chicken breasts
¼ cup olive oil
1 cub breadcrumbs
1 T grated parmesan cheese
6-8 artichoke heart quarters, chopped
1 t chopped parsley
Salt and pepper
¼ cup white wine
1. Get all your ingredients out and prepped. As you do so make sure to move your booty to the music!
2. In mixing bowl combine half the breadcrumbs, parmesan cheese, most of the garlic and parsley. Add in the chopped artichoke hearts and all but 1 T of the olive oil. Mix until filling has texture of damp sand, adding more olive oil if needed. As you do this, either do ski jumps (similar to jumping jacks but feet go forward and back) or jumping jacks with legs only.
3. Pound out chicken until flat and even. As you do this, squat about ¾ way down and hold as long as you can.
4. Fill chicken breasts with 2 T each of filling. Dance to shake your legs out.
5. Roll up the chicken breasts. Meanwhile do 20-40 side leg lifts with 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.
6. Dredge chicken breasts in remaining bread crumbs and brown on both sides in sauté pan. Deglaze pan with wine. Step side to side as you do this to keep moving.
7. Add remaining garlic and enough water to the pan to go ¼ way up the chicken. Place in hot oven and bake until water has nearly evaporated and chicken completely cooked. Meanwhile do lunges to and from the table as you set it, and pick up the dance pace as you work on side dishes.
8. Remove the chicken to a serving plate. Add butter to the pan and slowly soften until sauce is formed. Slow down your dance moves to cool down. Pour over chicken and enjoy!
Shape-Up Shopping (Grocery Day)
The weather is getting much better, but it’s not always super nice where I live. That means finding a way to sneak in some exercise inside on those grocery shopping trips instead of using the old trick of parking far away.
Here’s one routine you can use to shape up as you shop:
1. Before grabbing your cart, walk around the store for 2 minutes.
2. Get your cart, and tighten and release your abs as you walk as you shop for 10 items.
3. Grab a can – you pick the size – and hold in the right hand with your arm straight down. Push your cart with the other arm. Now raise your right arm straight arm directly behind you, count to 2, and lower. Do as many reps as you can, then switch sides and do an equal number with the left arm.
4. Take the can in your right hand again. Hold it directly in front of you with a straight arm over your cart. Raise to shoulder level and lower until a few inches above the cart. Do as many as you can. You can continue to push your cart or grab items with your left hand. Switch to the left side and do an equal number.
5. Tighten your abs as you walk for another 10 items.
6. When you arrive home, do 10 push-ups against your kitchen wall for each trip you make to get a bag of groceries.
7. Dance as you put your goods away to finish things off.
Cleaning Day
Yard work is back, and in and of itself it can be a great addition to your exercise program. You also can bump it up a few notches. Here are a few tips:
1. When mowing raise the leg you are stepping off of behind you and tighten your butt on each step, or do sets of 20 with regular walking in between.
2. Every time you need to pick something up, do at least one squat instead of bending over, tightening buns at the top and holding for a count of 5. I like to sneak in up to 10 squats each time.
3. Tighten and release your abs as you are pruning.
4. After moving a wheelbarrow or when you stand to take a break from weeding, pause and do 50 small arm circles.
5. When you need to walk over and get a new garden implement, or put one away, take an extra circuit around the yard and/or do lunges if the ground is even enough.
Play Day
Playing tag with your kids is a great way to stay in shape and make them happy at the same time. There are lots of variations to the game, too. Here’s one we like: http://www.gameskidsplay.net/games/chasing_games/pies.htm
Groggy Day
Yoga is always a great way to go when you’re feeling a bit groggy. I was recently asked about good moves to tone up the arms. Here’s a video that covers some yoga basics to help do just that: http://www.youtube.com/watch?v=p8N_vdDAdp0&feature=pyv&ad=2957104046&kw=yoga&gclid=CK-s6qW7rZsCFRlcagodtAZ8DA
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.
Nothing’s more frustrating than trying to get a workout all day only to realize it’s suddenly dinner time. No worries. Just work out as you cook. Here’s how with a recipe from Toscanos Café and Wine Bar, www.toscanospuyallup.com :
Artichoke Stuffed Chicken
2 6 oz boneless skinless chicken breasts
¼ cup olive oil
1 cub breadcrumbs
1 T grated parmesan cheese
6-8 artichoke heart quarters, chopped
1 t chopped parsley
Salt and pepper
¼ cup white wine
1. Get all your ingredients out and prepped. As you do so make sure to move your booty to the music!
2. In mixing bowl combine half the breadcrumbs, parmesan cheese, most of the garlic and parsley. Add in the chopped artichoke hearts and all but 1 T of the olive oil. Mix until filling has texture of damp sand, adding more olive oil if needed. As you do this, either do ski jumps (similar to jumping jacks but feet go forward and back) or jumping jacks with legs only.
3. Pound out chicken until flat and even. As you do this, squat about ¾ way down and hold as long as you can.
4. Fill chicken breasts with 2 T each of filling. Dance to shake your legs out.
5. Roll up the chicken breasts. Meanwhile do 20-40 side leg lifts with 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.
6. Dredge chicken breasts in remaining bread crumbs and brown on both sides in sauté pan. Deglaze pan with wine. Step side to side as you do this to keep moving.
7. Add remaining garlic and enough water to the pan to go ¼ way up the chicken. Place in hot oven and bake until water has nearly evaporated and chicken completely cooked. Meanwhile do lunges to and from the table as you set it, and pick up the dance pace as you work on side dishes.
8. Remove the chicken to a serving plate. Add butter to the pan and slowly soften until sauce is formed. Slow down your dance moves to cool down. Pour over chicken and enjoy!
Shape-Up Shopping (Grocery Day)
The weather is getting much better, but it’s not always super nice where I live. That means finding a way to sneak in some exercise inside on those grocery shopping trips instead of using the old trick of parking far away.
Here’s one routine you can use to shape up as you shop:
1. Before grabbing your cart, walk around the store for 2 minutes.
2. Get your cart, and tighten and release your abs as you walk as you shop for 10 items.
3. Grab a can – you pick the size – and hold in the right hand with your arm straight down. Push your cart with the other arm. Now raise your right arm straight arm directly behind you, count to 2, and lower. Do as many reps as you can, then switch sides and do an equal number with the left arm.
4. Take the can in your right hand again. Hold it directly in front of you with a straight arm over your cart. Raise to shoulder level and lower until a few inches above the cart. Do as many as you can. You can continue to push your cart or grab items with your left hand. Switch to the left side and do an equal number.
5. Tighten your abs as you walk for another 10 items.
6. When you arrive home, do 10 push-ups against your kitchen wall for each trip you make to get a bag of groceries.
7. Dance as you put your goods away to finish things off.
Cleaning Day
Yard work is back, and in and of itself it can be a great addition to your exercise program. You also can bump it up a few notches. Here are a few tips:
1. When mowing raise the leg you are stepping off of behind you and tighten your butt on each step, or do sets of 20 with regular walking in between.
2. Every time you need to pick something up, do at least one squat instead of bending over, tightening buns at the top and holding for a count of 5. I like to sneak in up to 10 squats each time.
3. Tighten and release your abs as you are pruning.
4. After moving a wheelbarrow or when you stand to take a break from weeding, pause and do 50 small arm circles.
5. When you need to walk over and get a new garden implement, or put one away, take an extra circuit around the yard and/or do lunges if the ground is even enough.
Play Day
Playing tag with your kids is a great way to stay in shape and make them happy at the same time. There are lots of variations to the game, too. Here’s one we like: http://www.gameskidsplay.net/games/chasing_games/pies.htm
Groggy Day
Yoga is always a great way to go when you’re feeling a bit groggy. I was recently asked about good moves to tone up the arms. Here’s a video that covers some yoga basics to help do just that: http://www.youtube.com/watch?v=p8N_vdDAdp0&feature=pyv&ad=2957104046&kw=yoga&gclid=CK-s6qW7rZsCFRlcagodtAZ8DA
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 17, 2009
Fitness Me In Workout Series #18
Cardio Cooking
When I’m frustrated by a day gone by without time for a workout, I add one in as I cook a healthy dinner. Chicken is always a great choice for healthy eating. Here’s a great recipe that I learned during a cooking class at Toscano’s Café and Wine Bar. For more on the restaurant, see http://www.toscanospuyallup.com/
Chicken Picatta
4 boneless chicken breasts
1 C bread crumbs
2 T capers
½ C thinly sliced onions
1 tomato, diced
2 T softened butter
Salt and pepper
Oregano
3 T olive oil
¾ C dry white wine or vermouth
1 whole lemon, or ¼ C lemon juice
Instructions:
1. Assemble and prep your ingredients as you dance, dance, dance. Keep movin’ as you cut each breast in half lengthwise and flatten slightly so no piece is more than ¾ inch thick.
2. Sprinkle salt and pepper onto chicken, and dredge pieces in bread crumbs. Meanwhile do a hula-hoop movement with your waist 20 times. Do the movement the other way 20 times.
3. Heat the olive oil in a sauté pan. Meanwhile lift your right knee out to the side and up 15 times (so your knee points away from the right side of your body), repeat on the left.
4. Brown the chicken on both sides. Add the onions and let them begin to brown. Do butt pulses as you cook the chicken and onions. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
5. Deglaze the pan with white wine. Add pepper, capers, lemon and oregano. Transfer contents of sauté pan into baking dish. Cover and cook on medium heat about 10-15 minutes until chicken is completely cooked.
6. After the chicken is in the oven, do the “jumping twist” by placing your feet at a 45 degree angle, then twisting and jumping to a 45 degree angle on the other side for 1-2 minutes.
7. Do lunges as you set the table, and keep your body moving as you clean up or work on side dishes while waiting for the chicken.
8. When chicken is cooked, place it on a serving plate. Transfer onions and drippings back into sauté pan. Bring pan drippings to a boil, adding water if needed to make a thin sauce. Add diced tomato. Remove pan from heat and slowly stir in butter. Pour over chicken. As you cook the sauce, Hold your right arm out to the side and make 30 tiny circles. Repeat with the left arm.
9. Enjoy your meal and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
Here’s one you can do at home as you unload that car.
1. Bring in one bag at a time. With each step, lift your leg so your thigh is parallel to the ground, then snap your foot out to kick so your entire leg is parallel with the ground before lowering it for the next step. Do this for the first 3 trips back and forth to the car. Leave bags on floor in an area that is not near the place your groceries go (for example opposite side of the kitchen from the refrigerator or in the dining room) for later.
2. Bring in 2 bags of about equal weight. Hold your arms straight out in front of you so that your arms are now parallel to the ground. Lower them about an inch and pulse them back up as you walk.
3. For the rest of the bags, raise your knees toward your chest with each step as you walk or jog back and forth.
4. Inside, do a squat each time you remove an item from the first bag and then jump or hop to its destination.
5. Now do a plie squat each time you get into the second bag, and jog it to its location while raising the object(s) above your head.
6. Do a regular squat and jump or hop to the destination for the third bag.
7. Keep your booty movin as you put items from remaining bags away, either by jogging or dancing.
8. Stretch and pat yourself on the back for fitting in a workout!
Cleaning Day
Have you vacuumed out your couch and chair cushions lately? How about giving this chore some new appeal by making it into a workout!
1. Make sure you are dancing or jogging as you get your vacuum out to warm up.
2. Remove cushion 1. Grab your vacuum hose and squat about halfway down. Stay there as you vacuum under that cushion. Make sure to keep your abs tight.
3. Remove cushion 2. Do full range squats as you work on this area.
4. Remove cushion 3. Get into a wide-legged squat position with toes pointed out at 45 degrees and hold as you vacuum this area.
5. Turn off the vacuum, do a set of 10 lunges on each leg, and replace your cushions.
6. Remove cushion 4. As you vacuum lunge out to the side, ending in a wide-stanced squat, come up in the center and lunge to the other side. Try to do 8 on each side.
7. Do a jumping jack movement with your legs as you vacuum any other cushions you have and replace them – yes, you’ll feel like an uncoordinated dork as you do these (at least I did)!
Play Day
How about inspiring a love of gardening in your kids? It’s a lifelong activity that benefits both body and mind, say the Centers for Disease Control and Prevention and the American College of Sports Medicine.
There are lots of fun projects you can do with your kids.
Ed Hume, Washington gardening personality and host of TV show Gardening in America, says kids can grow trees from any citrus fruit, such as oranges, lemons and limes. Let the seeds dry at least overnight. Plant them about one-quarter to one-half inch below the soil, and care for it like you would a houseplant, giving it water each week to 10 days. Keep it in a location that gets lots of light. Don’t fertilize it because you may burn the new roots.
For more ideas, see an article I wrote for The News Tribune in Tacoma, WA: http://www.thenewstribune.com/soundlife/story/627051.html
Groggy Day
I like to do abs on days when I am tired – perhaps because I get to lie down as I exercise! Here’s a good one on YouTube: http://www.youtube.com/watch?v=-YI0cxuNcq8&feature=PlayList&p=14CBD3AC8ADEB930&playnext=1&index=4
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.
When I’m frustrated by a day gone by without time for a workout, I add one in as I cook a healthy dinner. Chicken is always a great choice for healthy eating. Here’s a great recipe that I learned during a cooking class at Toscano’s Café and Wine Bar. For more on the restaurant, see http://www.toscanospuyallup.com/
Chicken Picatta
4 boneless chicken breasts
1 C bread crumbs
2 T capers
½ C thinly sliced onions
1 tomato, diced
2 T softened butter
Salt and pepper
Oregano
3 T olive oil
¾ C dry white wine or vermouth
1 whole lemon, or ¼ C lemon juice
Instructions:
1. Assemble and prep your ingredients as you dance, dance, dance. Keep movin’ as you cut each breast in half lengthwise and flatten slightly so no piece is more than ¾ inch thick.
2. Sprinkle salt and pepper onto chicken, and dredge pieces in bread crumbs. Meanwhile do a hula-hoop movement with your waist 20 times. Do the movement the other way 20 times.
3. Heat the olive oil in a sauté pan. Meanwhile lift your right knee out to the side and up 15 times (so your knee points away from the right side of your body), repeat on the left.
4. Brown the chicken on both sides. Add the onions and let them begin to brown. Do butt pulses as you cook the chicken and onions. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
5. Deglaze the pan with white wine. Add pepper, capers, lemon and oregano. Transfer contents of sauté pan into baking dish. Cover and cook on medium heat about 10-15 minutes until chicken is completely cooked.
6. After the chicken is in the oven, do the “jumping twist” by placing your feet at a 45 degree angle, then twisting and jumping to a 45 degree angle on the other side for 1-2 minutes.
7. Do lunges as you set the table, and keep your body moving as you clean up or work on side dishes while waiting for the chicken.
8. When chicken is cooked, place it on a serving plate. Transfer onions and drippings back into sauté pan. Bring pan drippings to a boil, adding water if needed to make a thin sauce. Add diced tomato. Remove pan from heat and slowly stir in butter. Pour over chicken. As you cook the sauce, Hold your right arm out to the side and make 30 tiny circles. Repeat with the left arm.
9. Enjoy your meal and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
Here’s one you can do at home as you unload that car.
1. Bring in one bag at a time. With each step, lift your leg so your thigh is parallel to the ground, then snap your foot out to kick so your entire leg is parallel with the ground before lowering it for the next step. Do this for the first 3 trips back and forth to the car. Leave bags on floor in an area that is not near the place your groceries go (for example opposite side of the kitchen from the refrigerator or in the dining room) for later.
2. Bring in 2 bags of about equal weight. Hold your arms straight out in front of you so that your arms are now parallel to the ground. Lower them about an inch and pulse them back up as you walk.
3. For the rest of the bags, raise your knees toward your chest with each step as you walk or jog back and forth.
4. Inside, do a squat each time you remove an item from the first bag and then jump or hop to its destination.
5. Now do a plie squat each time you get into the second bag, and jog it to its location while raising the object(s) above your head.
6. Do a regular squat and jump or hop to the destination for the third bag.
7. Keep your booty movin as you put items from remaining bags away, either by jogging or dancing.
8. Stretch and pat yourself on the back for fitting in a workout!
Cleaning Day
Have you vacuumed out your couch and chair cushions lately? How about giving this chore some new appeal by making it into a workout!
1. Make sure you are dancing or jogging as you get your vacuum out to warm up.
2. Remove cushion 1. Grab your vacuum hose and squat about halfway down. Stay there as you vacuum under that cushion. Make sure to keep your abs tight.
3. Remove cushion 2. Do full range squats as you work on this area.
4. Remove cushion 3. Get into a wide-legged squat position with toes pointed out at 45 degrees and hold as you vacuum this area.
5. Turn off the vacuum, do a set of 10 lunges on each leg, and replace your cushions.
6. Remove cushion 4. As you vacuum lunge out to the side, ending in a wide-stanced squat, come up in the center and lunge to the other side. Try to do 8 on each side.
7. Do a jumping jack movement with your legs as you vacuum any other cushions you have and replace them – yes, you’ll feel like an uncoordinated dork as you do these (at least I did)!
Play Day
How about inspiring a love of gardening in your kids? It’s a lifelong activity that benefits both body and mind, say the Centers for Disease Control and Prevention and the American College of Sports Medicine.
There are lots of fun projects you can do with your kids.
Ed Hume, Washington gardening personality and host of TV show Gardening in America, says kids can grow trees from any citrus fruit, such as oranges, lemons and limes. Let the seeds dry at least overnight. Plant them about one-quarter to one-half inch below the soil, and care for it like you would a houseplant, giving it water each week to 10 days. Keep it in a location that gets lots of light. Don’t fertilize it because you may burn the new roots.
For more ideas, see an article I wrote for The News Tribune in Tacoma, WA: http://www.thenewstribune.com/soundlife/story/627051.html
Groggy Day
I like to do abs on days when I am tired – perhaps because I get to lie down as I exercise! Here’s a good one on YouTube: http://www.youtube.com/watch?v=-YI0cxuNcq8&feature=PlayList&p=14CBD3AC8ADEB930&playnext=1&index=4
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
Fitness Me In Workout Series #17
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.
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.
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.
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.
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