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.
Showing posts with label fish. Show all posts
Showing posts with label fish. Show all posts
Wednesday, February 4, 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 15, 2008
Fitness Me In Workout Series #9
Cardio Cooking
This recipe comes from Iceland, which has one of the lowest rates of depression in the world despite the long, dark, cold days. In the U.S., the lifetime risk of experiencing depression is 20 percent in women and 12 percent in men. Icelanders also have half the death rate from heart disease and diabetes, lower obesity rates and greater life expectancy than North Americans, according to Daphne Miller, M.D., and author of “The Jungle Effect,” which discusses the healthiest diets around the world.
Here is a great Icelandic dinner from the book courtesy of Miller.
Sweet and Sour Cabbage
1 small red cabbage, sliced into thin strips
1 apple, peeled, cored and diced
1 cup blueberry, bilberry or other deep-colored, unsweetened juice
2-3 tablespoons red wine or apple cider vinegar
3 whole cloves or ½ t ground cloves
1 T butter
Sugar or honey and salt to taste
Instructions:
1. Get your body moving to some fun tunes as you prep and assemble your ingredients.
2. Place cabbage and apple in medium saucepan. Stir in juice, vinegar and cloves. As you do so, 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.
3. Bring to a boil, then cover and simmer on low for 45 minutes, stirring every so often. You can cook this longer if you prefer it to be softer. Now work your inner and outer thighs some more with 2 o’clock lunges. Do 2 sets of 10 on each leg. You can find instructions on how to do them on You Tube at: http://www.youtube.com/watch?v=f37XpK4yN1E
4. Now it’s time to shake that booty again and get started on the fish recipe below
5. When the 45 minutes are done, add butter, allow it to melt, and then stir into cabbage mixture. Add salt/sugar as desired. Serve hot with Fish and Potato Mash (below).
NOTE: The next day leftovers are excellent on a sandwich.
Fish and Potato Mash (Stappa)
1 pound white fish (like cod or sole)
1 pound waxy potatoes with skin on (such as fingerling), cut into 1- to 2-inch chunks
1 cup warm milk (more or less as needed)
1 T butter or cream (optional)
Salt and pepper to taste
Chives or parsley for garnish
1. Prep and assemble your ingredients as you shake that booty.
2. Cook fish 3-5 minutes in a pot of boiling water until the fish becomes flaky. As your fish boil, step back from the stove and do squats. Try for at least 3 sets of 10. In between sets don’t forget to dance to keep that heart rate up.
3. Remove fish with a slotted spoon and drain, and put potatoes in same boiling water to cook until soft. Flake the fish with a fork, making sure to remove any bones (the skin is full of omega-3s but if you find it unappetizing remove it as well). Keep on dancing as you do this.
4. As you cook the potatoes (about 20 minutes), go back to those 10 and 2 o’clock lunges. Try for another 2 sets of 10. Shake your legs out for a minute, then do the following:
a. Soccer kicks (20 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.
b. Side leg lifts (20 each leg)
c. Rear leg lifts (20 each leg) HOW TO DO THEM: extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor
d. Repeat sequence of soccer kicks and side and rear lifts if possible
5. Now is a good time to set the table. Keep that body moving as you do so. Take a stretch break before finishing up with the cooking.
6. Drain water from potatoes. Add flaked white fish, milk, and butter or cream and mash to desired texture. Add salt and pepper to taste. Serve hot scooped over Sweet and Sour Cabbage (using an ice cream scoop makes this look nice). Top with chives or parsley. Keep dancing slowly to cool down.
Note: Miller says this is a good way to introduce fish to a “fish hater.”
Shape-Up Shopping (Grocery Day)
We’ve actually got snow where I live, so I completely understand not wanting to walk extra outside where it is cold and slippery. Instead, work in a workout at the grocery store where it is warm and safe. I like to do this either with a full cart or halfway through my shopping.
Here’s how:
1. Do 5 laps around perimeter of the store. For the last 2 laps, keep abs pulled in as tight as possible. Don’t forget to breathe.
2. Do walking butt crunches down one aisle. HOW TO DO THEM: With each step, drag your rear toe on the floor behind you, tightening butt as toe points. Go very slowly.
3. Walk down 4 more aisles.
5. Repeat butt crunches.
6. Walk for 2 minutes.
7. Find another aisle with no traffic. Squat down and look at something. Stand tightening your butt at the top, take a few steps and repeat. Make your way down the aisle, and try to do at least 10. TIP: You can always leave the aisle if someone comes down it and resume in another location.
8. Walk for 2 minutes.
9. Head for the cashier. During checkout tighten and release your abs as you unload your cart.
At a glance:
5 laps around perimeter, with abs tight for 2 laps
Walking butt crunches
Walk 4 aisles
Repeat butt crunches
Walk 2 minutes
10 squats
Walk 2 minutes
Abs at cash register
Cleaning Day
Who doesn’t have a bit of laundry piling up this time of year? If you don’t please email me your secret! This is the chore I like the least, so I make it fun and active to compensate. Here’s an arm workout:
1. Dance as you fill your laundry basket with clean clothes. Now take the basket and do as many bicep curls as you can. This works best if you have a round basket. If rectangular you want to hold it on the narrow sides (so your arms are not out wide). If the basket is too heavy you can remove some of the clothing.
2. Tap your toes side to side as you fold about half of the laundry.
3. Do another set of bicep curls
4. Tap your toes to the front as you fold the rest of this basket.
5. Do one more set bicep curls with the empty basket.
6. Now lift the basket out to the side with one arm. If it’s too easy with the empty basket place some of the clothes back in it. Repeat on the other arm.
7. Briskly walk your laundry to the room it will be put away in. Put it down and do a set of wall push-ups. Keep your booty shakin as you put about half the laundry away. Repeat the wall push-ups. Put remaining laundry away, and do your final set of wall push-ups.
8. Reach around and pat yourself on the back for being such a great multitasker!
Play Day
I liked the State of Missouri Department of Health energizers so much that I’m posting another one. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
This activity, called “California Dreamin,” takes you on a virtual tour of California. Here’s what to do:
1. March across the Golden Gate Bridge
2. Surf in the Pacific Ocean
3. Climb up a Redwood Tree
4. Pretend you are an actor and wave to all your fans
5. Flex your muscles like Arnold Schwarzenegger, the Governor
6. Stomp the grapes
7. Pick oranges
8. In line skate on the boardwalk
9. Ski on the Sierra Nevadas
10. Climb Mount Whitney, the highest peak in the continental U.S.
11. Crawl through the Death Valley Desert
12. Hit a homerun at Pac-Bell Park
13. Shoot a foul shot at the Staples Center
Groggy Day
OK, there’s not enough time in the day – especially with the rapid approach of the holidays. So we need to work out smarter and more efficiently. Keeping the core strong is vital to protecting the back and preventing injuries. According to an American Council on Exercise study, the bicycle exercise is the best move to target that abdominal “six pack” and the obliques at the same time.
To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Exhale as you do this.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion.
NOTE: With this one, it’s quality, not quantity that counts, so move slowly and really feel these exercises as you do them.
Two yoga exercises are a great compliment to the bicycle:
1. Plank pose (see http://www.best-abs-exercises.com/plank-exercise.html for instructions different levels of difficulty)
2. Boat pose (see http://www.best-abs-exercises.com/yoga-abdominal-exercise-boat-pose.html)
For the full ACE study, see http://exercise.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=exercise&cdn=health&tm=124&gps=250_421_1676_821&f=21&su=p284.9.336.ip_p674.5.336.ip_&tt=29&bt=0&bts=0&zu=http%3A//www.acefitness.org/getfit/abstudy_results.aspx
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.
This recipe comes from Iceland, which has one of the lowest rates of depression in the world despite the long, dark, cold days. In the U.S., the lifetime risk of experiencing depression is 20 percent in women and 12 percent in men. Icelanders also have half the death rate from heart disease and diabetes, lower obesity rates and greater life expectancy than North Americans, according to Daphne Miller, M.D., and author of “The Jungle Effect,” which discusses the healthiest diets around the world.
Here is a great Icelandic dinner from the book courtesy of Miller.
Sweet and Sour Cabbage
1 small red cabbage, sliced into thin strips
1 apple, peeled, cored and diced
1 cup blueberry, bilberry or other deep-colored, unsweetened juice
2-3 tablespoons red wine or apple cider vinegar
3 whole cloves or ½ t ground cloves
1 T butter
Sugar or honey and salt to taste
Instructions:
1. Get your body moving to some fun tunes as you prep and assemble your ingredients.
2. Place cabbage and apple in medium saucepan. Stir in juice, vinegar and cloves. As you do so, 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.
3. Bring to a boil, then cover and simmer on low for 45 minutes, stirring every so often. You can cook this longer if you prefer it to be softer. Now work your inner and outer thighs some more with 2 o’clock lunges. Do 2 sets of 10 on each leg. You can find instructions on how to do them on You Tube at: http://www.youtube.com/watch?v=f37XpK4yN1E
4. Now it’s time to shake that booty again and get started on the fish recipe below
5. When the 45 minutes are done, add butter, allow it to melt, and then stir into cabbage mixture. Add salt/sugar as desired. Serve hot with Fish and Potato Mash (below).
NOTE: The next day leftovers are excellent on a sandwich.
Fish and Potato Mash (Stappa)
1 pound white fish (like cod or sole)
1 pound waxy potatoes with skin on (such as fingerling), cut into 1- to 2-inch chunks
1 cup warm milk (more or less as needed)
1 T butter or cream (optional)
Salt and pepper to taste
Chives or parsley for garnish
1. Prep and assemble your ingredients as you shake that booty.
2. Cook fish 3-5 minutes in a pot of boiling water until the fish becomes flaky. As your fish boil, step back from the stove and do squats. Try for at least 3 sets of 10. In between sets don’t forget to dance to keep that heart rate up.
3. Remove fish with a slotted spoon and drain, and put potatoes in same boiling water to cook until soft. Flake the fish with a fork, making sure to remove any bones (the skin is full of omega-3s but if you find it unappetizing remove it as well). Keep on dancing as you do this.
4. As you cook the potatoes (about 20 minutes), go back to those 10 and 2 o’clock lunges. Try for another 2 sets of 10. Shake your legs out for a minute, then do the following:
a. Soccer kicks (20 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.
b. Side leg lifts (20 each leg)
c. Rear leg lifts (20 each leg) HOW TO DO THEM: extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor
d. Repeat sequence of soccer kicks and side and rear lifts if possible
5. Now is a good time to set the table. Keep that body moving as you do so. Take a stretch break before finishing up with the cooking.
6. Drain water from potatoes. Add flaked white fish, milk, and butter or cream and mash to desired texture. Add salt and pepper to taste. Serve hot scooped over Sweet and Sour Cabbage (using an ice cream scoop makes this look nice). Top with chives or parsley. Keep dancing slowly to cool down.
Note: Miller says this is a good way to introduce fish to a “fish hater.”
Shape-Up Shopping (Grocery Day)
We’ve actually got snow where I live, so I completely understand not wanting to walk extra outside where it is cold and slippery. Instead, work in a workout at the grocery store where it is warm and safe. I like to do this either with a full cart or halfway through my shopping.
Here’s how:
1. Do 5 laps around perimeter of the store. For the last 2 laps, keep abs pulled in as tight as possible. Don’t forget to breathe.
2. Do walking butt crunches down one aisle. HOW TO DO THEM: With each step, drag your rear toe on the floor behind you, tightening butt as toe points. Go very slowly.
3. Walk down 4 more aisles.
5. Repeat butt crunches.
6. Walk for 2 minutes.
7. Find another aisle with no traffic. Squat down and look at something. Stand tightening your butt at the top, take a few steps and repeat. Make your way down the aisle, and try to do at least 10. TIP: You can always leave the aisle if someone comes down it and resume in another location.
8. Walk for 2 minutes.
9. Head for the cashier. During checkout tighten and release your abs as you unload your cart.
At a glance:
5 laps around perimeter, with abs tight for 2 laps
Walking butt crunches
Walk 4 aisles
Repeat butt crunches
Walk 2 minutes
10 squats
Walk 2 minutes
Abs at cash register
Cleaning Day
Who doesn’t have a bit of laundry piling up this time of year? If you don’t please email me your secret! This is the chore I like the least, so I make it fun and active to compensate. Here’s an arm workout:
1. Dance as you fill your laundry basket with clean clothes. Now take the basket and do as many bicep curls as you can. This works best if you have a round basket. If rectangular you want to hold it on the narrow sides (so your arms are not out wide). If the basket is too heavy you can remove some of the clothing.
2. Tap your toes side to side as you fold about half of the laundry.
3. Do another set of bicep curls
4. Tap your toes to the front as you fold the rest of this basket.
5. Do one more set bicep curls with the empty basket.
6. Now lift the basket out to the side with one arm. If it’s too easy with the empty basket place some of the clothes back in it. Repeat on the other arm.
7. Briskly walk your laundry to the room it will be put away in. Put it down and do a set of wall push-ups. Keep your booty shakin as you put about half the laundry away. Repeat the wall push-ups. Put remaining laundry away, and do your final set of wall push-ups.
8. Reach around and pat yourself on the back for being such a great multitasker!
Play Day
I liked the State of Missouri Department of Health energizers so much that I’m posting another one. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
This activity, called “California Dreamin,” takes you on a virtual tour of California. Here’s what to do:
1. March across the Golden Gate Bridge
2. Surf in the Pacific Ocean
3. Climb up a Redwood Tree
4. Pretend you are an actor and wave to all your fans
5. Flex your muscles like Arnold Schwarzenegger, the Governor
6. Stomp the grapes
7. Pick oranges
8. In line skate on the boardwalk
9. Ski on the Sierra Nevadas
10. Climb Mount Whitney, the highest peak in the continental U.S.
11. Crawl through the Death Valley Desert
12. Hit a homerun at Pac-Bell Park
13. Shoot a foul shot at the Staples Center
Groggy Day
OK, there’s not enough time in the day – especially with the rapid approach of the holidays. So we need to work out smarter and more efficiently. Keeping the core strong is vital to protecting the back and preventing injuries. According to an American Council on Exercise study, the bicycle exercise is the best move to target that abdominal “six pack” and the obliques at the same time.
To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Exhale as you do this.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion.
NOTE: With this one, it’s quality, not quantity that counts, so move slowly and really feel these exercises as you do them.
Two yoga exercises are a great compliment to the bicycle:
1. Plank pose (see http://www.best-abs-exercises.com/plank-exercise.html for instructions different levels of difficulty)
2. Boat pose (see http://www.best-abs-exercises.com/yoga-abdominal-exercise-boat-pose.html)
For the full ACE study, see http://exercise.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=exercise&cdn=health&tm=124&gps=250_421_1676_821&f=21&su=p284.9.336.ip_p674.5.336.ip_&tt=29&bt=0&bts=0&zu=http%3A//www.acefitness.org/getfit/abstudy_results.aspx
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, November 16, 2008
Fitness Me In Workout #5
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor. For the rear lifts, extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
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.
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor. For the rear lifts, extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
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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