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 diabetes. Show all posts
Showing posts with label diabetes. Show all posts
Thursday, October 15, 2009
Wednesday, December 31, 2008
Fitness Me In Workout Series #11
Cardio Cooking
Here’s a recipe for you:
1 part dread
1 part anticipation
Mix well, and you’ve got a New Year’s Resolution.
If your resolution is to fit more fitness into your day, you’ve come to the right place.
If your goal, like mine, is to have more fun each day, you definitely want to keep checking back.
Make no mistake, the health impacts of not working out are serious business. A sedentary life contributes to a whole host of expensive health problems, including high blood pressure, diabetes, heart disease, and obesity and all of its related issues.
But that doesn’t mean exercise needs to be a chore. Anything you do that gets your body moving counts – and that includes dancing like a maniac while you clean house or grabbing your curling (or flat) iron and rocking out like you used to do in high school.
In fact, exercising while doing other tasks makes a boring job fun. When I shake my booty during chores, cardio cooking or playing active games with my kids, I see it as a chance to set my inner dork free. The smile lasts for hours afterwards.
Before you read the recipe below, here’s some inspiration from some gals who’ve go the right idea. Have Fun! It’s on YouTube: http://www.youtube.com/watch?v=_L7gzY7MmZk
This week’s tasty Cardio Cooking recipe is from the National Diabetes Education Program.
Caribbean Red Snapper (serves 4)
2 tablespoons olive oil
1 medium onion, chopped
1/2 cup chopped red pepper
1/2 cup carrots, cut in strips
1 clove garlic, minced
1/2 cup dry white wine
3/4 lb. red snapper fillet
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese
Instructions:
1. Gather and prep your ingredients while you dance, dance, dance.
2. In a large skillet, heat olive oil over medium heat. Continue your booty-licious dance.
3. Add onion, red pepper, carrot, and garlic; sauté 10 minutes. Meanwhile, as you stir with your right hand, slide your right foot up against your inner leg so it rests just below your knee. Now straighten your leg out, flexing your quadriceps muscles. Return your foot to the inner leg (calf area) Place a chair next to you for balance if needed. Do 3 sets of 15-20 on each leg.
4. Before you move that chair, do 3 sets of 10 calf raises, dancing for about 30 seconds in between sets. If you have time left over shake, shake, sake your booty.
5. Add wine and bring to boil. Push vegetables to one side of the pan.
6. Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes. Meanwhile work those outer thighs with 3 sets of 20 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. When finished adopt a “chair pose” with your legs by squatting partway down. Hold as long as you can.
7. Shake out those legs. Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist. Get into the groove the whole time.
8. Transfer fish to serving platter; garnish with vegetables and pan juices.
Nutrition Information: Serving size: 3 ounces red snapper with 1/4 cup vegetables, Calories: 193, Carbohydrate: 3 grams, Protein: 22 grams, Fat: 11 grams
Find more great recipes at http://ndep.nih.gov/diabetes/MealPlanner/en_recipes.htm
Shape-Up Shopping (Grocery Day)
Here’s a workout that keeps going between the store and home.
At the store:
1. Before you pick up any groceries, walk around the perimeter of the store for 2 minutes.
2. When you are halfway done shopping, walk up and down store aisles for 4 minutes.
3. When you have all of your groceries, walk around for another 4 minutes.
4. Now, when unloading your cart keep your abs squeezed tight.
In the car:
Remember those Kegel exercises you always forget? Now is a great time to do them.
At home:
1. Bring in only 2 bags at a time. Use bags of similar weight and do bicep curls with them as you walk them into the kitchen.
2. Once everything is inside, grab 2 canned goods and do shoulder presses for 1 full minute. HOW TO DO THEM: Take hold of your items with an overhand grip. Your elbows are bent and your hands are next to your shoulders, fingers facing forward. Press overhead until your arms are fully extended. Make sure to push the items you are holding up and in so that they touch at the finish position. Lower slowly under control and repeat.
3. Do squats while unloading two bags (keep the bag on the floor and squat to get item out of it). Unload one item at a time.
4. Now grab your cans and do triceps extensions for a full minute. HOW TO DO THEM: Stand with your hips shoulder width apart. Keep the knees slightly bent. Leaning forward slightly and keep those abs tight. Lift the elbows up so they are parallel to the floor and close to your side. Your elbow should form a 90-degree angle when holding the weight. Extend backward focusing on the contraction of the tricep muscle. Hold at the top before lowering.
5. Back to the squats while unloading more bags.
6. Grab your cans again and do lateral raises. HOW TO DO THEM: Grasp object in front of thighs. Bend over at hips slightly with knees bent. Also bend elbows slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Hold for a second and lower.
7. Do your last set of squats while unloading bags.
8. Find a wall, and do push-ups against it for a full minute.
9. Stretch, and you’re done!
Cleaning Day
Ready to dust again? I sure am! But why let this chore be boring. Crank some fun tunes and do the Calisthenics Circuit recommended by Fitness Magazine as you move around the house. It’s found at: http://www.fitnessmagazine.com/workout/lose-weight/total-body/total-body-workout-plan/?page=10
Play Day
It’s holiday break from school, and about this time my kids start acting a little stir crazy. There’s a simple way to get them reading or listening to a story while gaining some exercise. Read a book aloud, or listen to your child do it, and each time there is a verb, or “action word,” pause the reading and have everyone act the word out. Feel free to get silly – after all it’s supposed to be fun! If you want more cardio, jump or jog in place in between the words you’re acting out.
Groggy Day
Tough to get up after that New Year’s Eve bash? Try this morning workout to get yourself going again on New Year’s Day or any other day you need an extra energy boost. It’s on YouTube at http://www.youtube.com/watch?v=LeL3IvG4iJI
Here’s a recipe for you:
1 part dread
1 part anticipation
Mix well, and you’ve got a New Year’s Resolution.
If your resolution is to fit more fitness into your day, you’ve come to the right place.
If your goal, like mine, is to have more fun each day, you definitely want to keep checking back.
Make no mistake, the health impacts of not working out are serious business. A sedentary life contributes to a whole host of expensive health problems, including high blood pressure, diabetes, heart disease, and obesity and all of its related issues.
But that doesn’t mean exercise needs to be a chore. Anything you do that gets your body moving counts – and that includes dancing like a maniac while you clean house or grabbing your curling (or flat) iron and rocking out like you used to do in high school.
In fact, exercising while doing other tasks makes a boring job fun. When I shake my booty during chores, cardio cooking or playing active games with my kids, I see it as a chance to set my inner dork free. The smile lasts for hours afterwards.
Before you read the recipe below, here’s some inspiration from some gals who’ve go the right idea. Have Fun! It’s on YouTube: http://www.youtube.com/watch?v=_L7gzY7MmZk
This week’s tasty Cardio Cooking recipe is from the National Diabetes Education Program.
Caribbean Red Snapper (serves 4)
2 tablespoons olive oil
1 medium onion, chopped
1/2 cup chopped red pepper
1/2 cup carrots, cut in strips
1 clove garlic, minced
1/2 cup dry white wine
3/4 lb. red snapper fillet
1 large tomato, chopped
2 tablespoons pitted ripe olives, chopped
2 tablespoons crumbled feta cheese or low-fat ricotta cheese
Instructions:
1. Gather and prep your ingredients while you dance, dance, dance.
2. In a large skillet, heat olive oil over medium heat. Continue your booty-licious dance.
3. Add onion, red pepper, carrot, and garlic; sauté 10 minutes. Meanwhile, as you stir with your right hand, slide your right foot up against your inner leg so it rests just below your knee. Now straighten your leg out, flexing your quadriceps muscles. Return your foot to the inner leg (calf area) Place a chair next to you for balance if needed. Do 3 sets of 15-20 on each leg.
4. Before you move that chair, do 3 sets of 10 calf raises, dancing for about 30 seconds in between sets. If you have time left over shake, shake, sake your booty.
5. Add wine and bring to boil. Push vegetables to one side of the pan.
6. Arrange fillets in a single layer in center of skillet. Cover; cook for 5 minutes. Meanwhile work those outer thighs with 3 sets of 20 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. When finished adopt a “chair pose” with your legs by squatting partway down. Hold as long as you can.
7. Shake out those legs. Add tomato and olives. Top with cheese. Cover; cook 3 minutes, or until fish is firm but moist. Get into the groove the whole time.
8. Transfer fish to serving platter; garnish with vegetables and pan juices.
Nutrition Information: Serving size: 3 ounces red snapper with 1/4 cup vegetables, Calories: 193, Carbohydrate: 3 grams, Protein: 22 grams, Fat: 11 grams
Find more great recipes at http://ndep.nih.gov/diabetes/MealPlanner/en_recipes.htm
Shape-Up Shopping (Grocery Day)
Here’s a workout that keeps going between the store and home.
At the store:
1. Before you pick up any groceries, walk around the perimeter of the store for 2 minutes.
2. When you are halfway done shopping, walk up and down store aisles for 4 minutes.
3. When you have all of your groceries, walk around for another 4 minutes.
4. Now, when unloading your cart keep your abs squeezed tight.
In the car:
Remember those Kegel exercises you always forget? Now is a great time to do them.
At home:
1. Bring in only 2 bags at a time. Use bags of similar weight and do bicep curls with them as you walk them into the kitchen.
2. Once everything is inside, grab 2 canned goods and do shoulder presses for 1 full minute. HOW TO DO THEM: Take hold of your items with an overhand grip. Your elbows are bent and your hands are next to your shoulders, fingers facing forward. Press overhead until your arms are fully extended. Make sure to push the items you are holding up and in so that they touch at the finish position. Lower slowly under control and repeat.
3. Do squats while unloading two bags (keep the bag on the floor and squat to get item out of it). Unload one item at a time.
4. Now grab your cans and do triceps extensions for a full minute. HOW TO DO THEM: Stand with your hips shoulder width apart. Keep the knees slightly bent. Leaning forward slightly and keep those abs tight. Lift the elbows up so they are parallel to the floor and close to your side. Your elbow should form a 90-degree angle when holding the weight. Extend backward focusing on the contraction of the tricep muscle. Hold at the top before lowering.
5. Back to the squats while unloading more bags.
6. Grab your cans again and do lateral raises. HOW TO DO THEM: Grasp object in front of thighs. Bend over at hips slightly with knees bent. Also bend elbows slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Hold for a second and lower.
7. Do your last set of squats while unloading bags.
8. Find a wall, and do push-ups against it for a full minute.
9. Stretch, and you’re done!
Cleaning Day
Ready to dust again? I sure am! But why let this chore be boring. Crank some fun tunes and do the Calisthenics Circuit recommended by Fitness Magazine as you move around the house. It’s found at: http://www.fitnessmagazine.com/workout/lose-weight/total-body/total-body-workout-plan/?page=10
Play Day
It’s holiday break from school, and about this time my kids start acting a little stir crazy. There’s a simple way to get them reading or listening to a story while gaining some exercise. Read a book aloud, or listen to your child do it, and each time there is a verb, or “action word,” pause the reading and have everyone act the word out. Feel free to get silly – after all it’s supposed to be fun! If you want more cardio, jump or jog in place in between the words you’re acting out.
Groggy Day
Tough to get up after that New Year’s Eve bash? Try this morning workout to get yourself going again on New Year’s Day or any other day you need an extra energy boost. It’s on YouTube at http://www.youtube.com/watch?v=LeL3IvG4iJI
Monday, December 8, 2008
Feeling frazzled? Experts say exercise will help
Exercise nourishes your body, mind and spirit.
We all covet a toned, sculpted body with strong bones, muscles and joints. We all desire reduced risk for conditions that speed aging, including heart disease, diabetes, high blood pressure and colon and ovarian cancers.
Here’s something else: when we exercise we are more mentally fit.
“The connections in the brain fire at a much more rapid rate in individuals who are physically fit than in those who are not,” notes David K. Spierer, Ed.D, assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus. He's also the author of "Get Firefighter Fit."
Regular exercise reduces depression, anxiety and stress (which speeds aging by damaging your DNA). It also fills emotional needs because it’s time away for yourself from family and work responsibilities.
It’s so important, in fact, that doctors are actually beginning to write prescriptions for it, Spierer says.
Maybe that’s what we need. Women tend to put their responsibility to others in front of their responsibility to themselves, says mother of three Rosemary Peterson, MD, director of the St. Joseph Heart and Vascular Center.
Does that mean you need to join a gym, sign up for a marathon or upend your entire life?
Nope. Turns out we all just need to listen to that song my kids keep playing over and over -- Sacha Baron Cohen’s “I Like to Move It” from the Madagascar soundtrack (sorry, it’s stuck in my head too). Exercise is effective even if you only do it in 10 minute chunks.
Next time you hesitate to work in a workout, keep this in mind:
“The philosophy of aging that I believe is absolutely true is we don’t quit playing because we get old, we grow old because we quit playing,” said orthopedic surgeon Joshua Johnston, MD, with Franciscan Medical Group at a recent women’s health festival in Tacoma, WA.
We all covet a toned, sculpted body with strong bones, muscles and joints. We all desire reduced risk for conditions that speed aging, including heart disease, diabetes, high blood pressure and colon and ovarian cancers.
Here’s something else: when we exercise we are more mentally fit.
“The connections in the brain fire at a much more rapid rate in individuals who are physically fit than in those who are not,” notes David K. Spierer, Ed.D, assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus. He's also the author of "Get Firefighter Fit."
Regular exercise reduces depression, anxiety and stress (which speeds aging by damaging your DNA). It also fills emotional needs because it’s time away for yourself from family and work responsibilities.
It’s so important, in fact, that doctors are actually beginning to write prescriptions for it, Spierer says.
Maybe that’s what we need. Women tend to put their responsibility to others in front of their responsibility to themselves, says mother of three Rosemary Peterson, MD, director of the St. Joseph Heart and Vascular Center.
Does that mean you need to join a gym, sign up for a marathon or upend your entire life?
Nope. Turns out we all just need to listen to that song my kids keep playing over and over -- Sacha Baron Cohen’s “I Like to Move It” from the Madagascar soundtrack (sorry, it’s stuck in my head too). Exercise is effective even if you only do it in 10 minute chunks.
Next time you hesitate to work in a workout, keep this in mind:
“The philosophy of aging that I believe is absolutely true is we don’t quit playing because we get old, we grow old because we quit playing,” said orthopedic surgeon Joshua Johnston, MD, with Franciscan Medical Group at a recent women’s health festival in Tacoma, WA.
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