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.
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Thursday, September 17, 2009
Friday, August 28, 2009
Doing just 6 things can make you healthier
Doing six things right can help women lower their blood pressure, helping us be healthier and live longer, says the U.S. Department of Health and Human Services.
They are:
Keeping a normal weight,
Exercising an average of 30 minutes a day,
Eating a healthy diet,
Drinking alcohol in moderation,
Avoiding over-the-counter pain relievers,
Taking 400 micrograms or more of supplemental folic acid.
Doing even just one lowers the risk some, says researcher John Forman of Brigham and Women’s Hospital. Forman looked at lifestyle factors and blood pressure in 14 years of data on almost 84,000 women. He found women who did the six things right had an 80 percent lower risk of developing high blood pressure.
The study in the Journal of the American Medical Association was supported by the National Institutes of Health (learn more at www.hhs.gov).
This means, ladies, we have some work to do. For example, 62 percent of women 20 and older are overweight, according to HSS. Concentrating on the top three items can help alleviate this statistic – and help us all fit into those “skinny jeans” at the same time!
Don’t worry if you are short on time. There are ways to fit workouts in to your day (see below). I believe fitting fitness in is mostly about mindset.
They are:
Keeping a normal weight,
Exercising an average of 30 minutes a day,
Eating a healthy diet,
Drinking alcohol in moderation,
Avoiding over-the-counter pain relievers,
Taking 400 micrograms or more of supplemental folic acid.
Doing even just one lowers the risk some, says researcher John Forman of Brigham and Women’s Hospital. Forman looked at lifestyle factors and blood pressure in 14 years of data on almost 84,000 women. He found women who did the six things right had an 80 percent lower risk of developing high blood pressure.
The study in the Journal of the American Medical Association was supported by the National Institutes of Health (learn more at www.hhs.gov).
This means, ladies, we have some work to do. For example, 62 percent of women 20 and older are overweight, according to HSS. Concentrating on the top three items can help alleviate this statistic – and help us all fit into those “skinny jeans” at the same time!
Don’t worry if you are short on time. There are ways to fit workouts in to your day (see below). I believe fitting fitness in is mostly about mindset.
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.
Thursday, April 2, 2009
Fitness Me In Workout Series #21
Cardio Cooking
We’ve all heard about the Mediterranean-style diet and heart health. A recent study is again touting its health benefits – but this time for the brain.
The study finds that following Mediterranean diet habits is associated with reduced risk for getting mild cognitive impairment -- a transitional stage between normal cognition and dementia/Alzheimer's disease, according to study author Dr. Nikolaos Scarmeas of Columbia University Medical Center. His study for the Archives of Neurology was supported by the National Institutes of Health
So what’s that mean for you? The Mediterranean-style diet is high in vegetables, fruits and nuts, legumes, fish and cereals. It’s low in dairy products, meat, and fat, and allows moderate alcohol consumption.
The Mediterranean diet, the researchers explain, may improve cholesterol levels, blood sugar levels and blood vessel health, or reduce inflammation, all of which have been associated with mild cognitive impairment.
Individual food components of the diet also may impact brain function. "For example, potentially beneficial effects for mild cognitive impairment or mild cognitive impairment conversion to Alzheimer's disease have been reported for alcohol, fish, polyunsaturated fatty acids (also for age-related cognitive decline) and lower levels of saturated fatty acids," they write.
That all sounds great to me, so I’m featuring a Mediterranean recipe this week from Eatingwell.com. The Web site has many more recipes in this category at: http://www.eatingwell.com/recipes/collections/healthy_mediterranean_recipes.html
Mustard Crusted Salmon
1 1/4 pounds center-cut salmon fillets, cut into 4 portions
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground mustard
2 teaspoons lemon juice
Lemon wedges
1.Do the “80s Dance” (step side to side) as you preheat the broiler. Line a broiler pan or baking sheet with foil, and then coat it with cooking spray.
2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Meanwhile, do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
3. Combine sour cream, mustard and lemon juice in a small bowl as you do 20 side leg lifts on each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
4. Spread evenly over the salmon while doing 20 rear leg lifts. 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.
5. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges. Return to the 80s with that side to side dance, then do side knee lifts
6. Dance as you prep any side dishes.
7. Do lunges as you set the table and deliver the food.
NUTRITION INFORMATION: Per serving: 290 calories; 18 g fat (4 g sat, 6 g mono); 89 mg cholesterol; 2 g carbohydrate; 29 g protein; 0 g fiber; 389 mg sodium; 550 mg potassium.
Shape-Up Shopping (Grocery Day)
I don’t know about you, but we’ve been having some bizarre weather out here. It snowed yesterday! That’s why I’m still not excited to park far away when I grocery shop. Here’s a workout you can do in the comfort of your home as you unload your purchases.
1. As you unload your first bag continuously jog around or in place.
2. For the second, place it on the floor and do a squat each time you need to pick something up, making sure to squeeze that tush at the top and keep those abs in to support your back.
3. Hop or jump everywhere you go as you unload the third bag. Try to go high if you can, but most importantly don’t stop the continuous jumping motion till that bag is unloaded.
4. Now place bag 4 on the ground and do curtsy squats as you unload it. HOW TO DO THEM: Stand on right leg. Place left leg behind and to the right with toe on ground. Curtsy down and stand up with weight on the heel portion of your foot. Repeat on the left.
5. Jog as you unload bag 5, and if you are up for it do so with high knees (knees up to waist level with each step).
6. Place bag 6 on a counter. Each time you remove an item do 3-5 side leg lifts before you put it away. Alternate legs.
7. If you have more bags, go back to item one and repeat as many steps as you’d like! Don’t forget a nice stretch when you’re finished, along with a pat on the back for working in your workout.
Cleaning Day
Remember that duster dance? Let’s get crazy with it this week.
1. Put on a fast song and shake that groove thing in the first area you dust.
2. On the next song find some shelves. Keep dancing, but each time you dust an item do mini-squats (squat about half way down and quickly pulse up) as you get it clean, and then jump so that your back is facing the item you just cleaned. Quickly jump back so you are facing forward. Try for at least 15 jumps.
3. For the third song, drop down and do a push-up each time you finish dusting 3 things.
4. On the final song, find a long shelf. Jump to the right and dust, then jump to the left and dust. Keep going back and forth. Try for at least 15 before you return to dancing.
5. Enjoy your post workout glow and your dust free house!
Play Day
I have boys, so they really like things that are either gross or spooky.
Don’t worry –this one falls into the spooky category. It’s a game called “Ghost in the Graveyard.” Here’s how to play:
One person is the ghost.
The rest of the group stays on "base" and counts " one o'clock, two o'clock, three o'clock, rock...'till you got to midnight (after every 3rd number say "rock"). Then go search for the ghost. Whoever finds the ghost yells, "Ghost in the graveyard" and all the seekers out make a mad dash back to base. Whoever is tagged is the next ghost. This can be played inside or out.
Find more game suggestions on http://www.gameskidsplay.net/
Groggy Day
Here’s some breakfast yoga on YouTube that will help you get into a good mind frame: http://www.youtube.com/watch?v=HldewCXbSn0
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.
We’ve all heard about the Mediterranean-style diet and heart health. A recent study is again touting its health benefits – but this time for the brain.
The study finds that following Mediterranean diet habits is associated with reduced risk for getting mild cognitive impairment -- a transitional stage between normal cognition and dementia/Alzheimer's disease, according to study author Dr. Nikolaos Scarmeas of Columbia University Medical Center. His study for the Archives of Neurology was supported by the National Institutes of Health
So what’s that mean for you? The Mediterranean-style diet is high in vegetables, fruits and nuts, legumes, fish and cereals. It’s low in dairy products, meat, and fat, and allows moderate alcohol consumption.
The Mediterranean diet, the researchers explain, may improve cholesterol levels, blood sugar levels and blood vessel health, or reduce inflammation, all of which have been associated with mild cognitive impairment.
Individual food components of the diet also may impact brain function. "For example, potentially beneficial effects for mild cognitive impairment or mild cognitive impairment conversion to Alzheimer's disease have been reported for alcohol, fish, polyunsaturated fatty acids (also for age-related cognitive decline) and lower levels of saturated fatty acids," they write.
That all sounds great to me, so I’m featuring a Mediterranean recipe this week from Eatingwell.com. The Web site has many more recipes in this category at: http://www.eatingwell.com/recipes/collections/healthy_mediterranean_recipes.html
Mustard Crusted Salmon
1 1/4 pounds center-cut salmon fillets, cut into 4 portions
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1/4 cup reduced-fat sour cream
2 tablespoons stone-ground mustard
2 teaspoons lemon juice
Lemon wedges
1.Do the “80s Dance” (step side to side) as you preheat the broiler. Line a broiler pan or baking sheet with foil, and then coat it with cooking spray.
2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Meanwhile, do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
3. Combine sour cream, mustard and lemon juice in a small bowl as you do 20 side leg lifts on each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
4. Spread evenly over the salmon while doing 20 rear leg lifts. 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.
5. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges. Return to the 80s with that side to side dance, then do side knee lifts
6. Dance as you prep any side dishes.
7. Do lunges as you set the table and deliver the food.
NUTRITION INFORMATION: Per serving: 290 calories; 18 g fat (4 g sat, 6 g mono); 89 mg cholesterol; 2 g carbohydrate; 29 g protein; 0 g fiber; 389 mg sodium; 550 mg potassium.
Shape-Up Shopping (Grocery Day)
I don’t know about you, but we’ve been having some bizarre weather out here. It snowed yesterday! That’s why I’m still not excited to park far away when I grocery shop. Here’s a workout you can do in the comfort of your home as you unload your purchases.
1. As you unload your first bag continuously jog around or in place.
2. For the second, place it on the floor and do a squat each time you need to pick something up, making sure to squeeze that tush at the top and keep those abs in to support your back.
3. Hop or jump everywhere you go as you unload the third bag. Try to go high if you can, but most importantly don’t stop the continuous jumping motion till that bag is unloaded.
4. Now place bag 4 on the ground and do curtsy squats as you unload it. HOW TO DO THEM: Stand on right leg. Place left leg behind and to the right with toe on ground. Curtsy down and stand up with weight on the heel portion of your foot. Repeat on the left.
5. Jog as you unload bag 5, and if you are up for it do so with high knees (knees up to waist level with each step).
6. Place bag 6 on a counter. Each time you remove an item do 3-5 side leg lifts before you put it away. Alternate legs.
7. If you have more bags, go back to item one and repeat as many steps as you’d like! Don’t forget a nice stretch when you’re finished, along with a pat on the back for working in your workout.
Cleaning Day
Remember that duster dance? Let’s get crazy with it this week.
1. Put on a fast song and shake that groove thing in the first area you dust.
2. On the next song find some shelves. Keep dancing, but each time you dust an item do mini-squats (squat about half way down and quickly pulse up) as you get it clean, and then jump so that your back is facing the item you just cleaned. Quickly jump back so you are facing forward. Try for at least 15 jumps.
3. For the third song, drop down and do a push-up each time you finish dusting 3 things.
4. On the final song, find a long shelf. Jump to the right and dust, then jump to the left and dust. Keep going back and forth. Try for at least 15 before you return to dancing.
5. Enjoy your post workout glow and your dust free house!
Play Day
I have boys, so they really like things that are either gross or spooky.
Don’t worry –this one falls into the spooky category. It’s a game called “Ghost in the Graveyard.” Here’s how to play:
One person is the ghost.
The rest of the group stays on "base" and counts " one o'clock, two o'clock, three o'clock, rock...'till you got to midnight (after every 3rd number say "rock"). Then go search for the ghost. Whoever finds the ghost yells, "Ghost in the graveyard" and all the seekers out make a mad dash back to base. Whoever is tagged is the next ghost. This can be played inside or out.
Find more game suggestions on http://www.gameskidsplay.net/
Groggy Day
Here’s some breakfast yoga on YouTube that will help you get into a good mind frame: http://www.youtube.com/watch?v=HldewCXbSn0
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, March 23, 2009
Fitness Me In Workout Series #20
Cardio Cooking
Here’s a yummy and creative recipe that incorporates healthy seafood. It’s from Chef Tom Pantley at Toscano’s Café and Wine Bar in Puyallup, WA, http://www.toscanospuyallup.com/
Cosmo Prawn Salad
12 medium sized shrimp
1 C light olive oil
1 can frozen cranberry juice concentrate (also can use orange juice)
¼ C white balsamic vinegar
¼ C vodka
Garlic
Salt and pepper
1 t dry basil
4-6 cups mixed greens
½ C fresh sliced basil leaves
1 tomato, diced
Instructions:
1. Since this involves cosmos, put on some fun music and dance like you are on a girls’ night out as you prep and assemble your ingredients.
2. Heat ¼ cup of the olive oil in a pan. Meanwhile, grab cans or hand weights and do a set of shoulder presses. HOW TO DO THEM: Hold can/weight in each hand with arms out to sides at shoulder height and elbows bent so hands point toward ceiling. Straighten and raise arms overhead. Return to start.
3. Add the prawns and begin to brown. Meanwhile, do shoulder presses on one side, then the other. Repeat once more so you’ve completed 3 sets total on each arm.
4. Deglaze the pan with vodka. Add ½ can of the cranberry juice concentrate. Prawns will turn orange right away, but you need to check their middle to see when they are done (as soon as grey turns white). Meanwhile do 3 sets of 10 side arm raises on each side. HOW TO DO THEM: Start with arm down to your side. Raise to side until it's parallel to the floor. Return to start.
5. Set aside in refrigerator and chill. Once they’re in, grab both cans/weights and do as many bent over rows as you can. HOW TO DO THEM: Start with weight in hand and arm down at your side. Raise it to the side until arm is parallel to the floor. Repeat.
6. Place the remaining juice concentrate, white balsamic vinegar, dry basil, and salt and pepper in a food processor. With processor running add remaining olive oil until dressing thickened (ideally 2 parts olive oil to 1 part vinegar). Meanwhile do front shoulder raises. HOW TO DO THEM: Hold a weight in one arm and raise it to the front to shoulder level so arm is parallel to the floor. Try for 15 reps, then do the other arm.
7. Place the mixed greens on 4 individual plates. Divide the prawns onto the plates, pour the dressing on and garnish with fresh basil and tomatoes. As you walk each plate to the table, do 15 bicep curls with the other arm so you end up doing 2 sets of 15 on each arm.
8. Enjoy your food and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
The weather is still questionable, so work out inside where it is warm and dry – and get your grocery shopping done at the same time.
Here’s how.
1. Don’t get your cart right away. Instead grab a bag of cat or dog food – you choose the size – and carry it around the perimeter of the store. Make sure to keep your abs tight to support your back. Replace the bag and get your cart.
2. Find an empty aisle and walk down and back at a fast pace.
3. Grab your cart. Dip slightly each time you take a step (so knee is more bent than normal as you step) and raise to normal height as you complete the step. Do this as you find the first six items on your list.
4. Find the bread aisle, and then tighten and release your buns as you walk around to find the next 5 items on your list.
5. Do your fast paced walk again – either with your cart, or park it at one end of an aisle, then return to it. Find a few more items. Repeat.
6. Finish shopping and pat yourself on the back for working in a workout.
Cleaning Day
I got really behind on laundry while I was working on the Light My Fire fundraiser to benefit the Leukemia Society, and I also had to get really creative to work in workouts while I was so busy. Here’s one I did.
1. Set laundry pile on a table or counter. Grab a piece of laundry, squat and slide to the side. Come up, fold the piece, put it on the counter and squat again. Slide back to start and repeat 15-20 times.
2. Deliver the laundry you just folded and do front snap kicks as you move back and forth. HOW TO DO THEM: Raise leg, knee bent, so thigh is parallel to the floor. Kick your foot out so entire leg is parallel to the floor. Bring the kick back in so thigh is parallel again before putting the foot down in front of the other one in a step forward. Repeat with other leg as you take the next step.
3. As you fold the next batch, either jog in place or do high knees (jump from foot to foot, raising knee to waist height each time).
4. While delivering these items, place an exercise band or pair of old nylons around your ankles to create resistance. Walk sideways, leading with right leg on the way to the room you’re going to and left leg on the return to the laundry pile.
5. As you fold the rest of the load, do 3 jumping jacks in between each item you fold. As you fold jog in place.
6. Do lunges as you walk to deliver the laundry.
Play Day
We’re in the thick of Little League practice, so here are two workouts I did while my sons were on the field. I was a bit worried about funny looks when I did the second workout, but instead I met lots of the other moms, who approached me and said, “What a good idea to bring your weights along!”
1. Put on a pedometer and don’t stop walking during the entire practice. I did 3 miles as my elder son practiced, and my younger son thought we had a great time exploring the park’s adjacent trails and play areas.
2. Bring some hand weights or cans and do the following circuit workout 3-6 times. I did this one at my younger son's practice. It was developed by Mike Ross of Seattle Fire Department:
1. 10 upright rows (See http://exercise.about.com/od/strengthtrainingworkouts/ss/shoulders2.htm if you need instruction)
2. 10 deadlifts (http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts.htm)
3. 10 bent over rows (http://exercise.about.com/library/blmixrow.htm )
4. 10 squats with bicep curls (curl at bottom of squat, straighten arms as you come up)
5. 10 squat thrusts (http://exercise.about.com/b/2005/05/17/exercise-of-the-week-squat-thrusts.htm)
6. 10 overhead shoulder presses (http://exercise.about.com/od/exerciseworkouts/ss/shoulderexercis_3.htm)
7. 10 jumps or squat jumps
Groggy Day
This one’s really simple –and it’s a great way to catch up on things and inspire a friend to work out at the same time. Call someone you want to talk to, set a timer, and walk and talk for 15 minutes or longer. Ask them to do the same, and you’re working out together!
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 a yummy and creative recipe that incorporates healthy seafood. It’s from Chef Tom Pantley at Toscano’s Café and Wine Bar in Puyallup, WA, http://www.toscanospuyallup.com/
Cosmo Prawn Salad
12 medium sized shrimp
1 C light olive oil
1 can frozen cranberry juice concentrate (also can use orange juice)
¼ C white balsamic vinegar
¼ C vodka
Garlic
Salt and pepper
1 t dry basil
4-6 cups mixed greens
½ C fresh sliced basil leaves
1 tomato, diced
Instructions:
1. Since this involves cosmos, put on some fun music and dance like you are on a girls’ night out as you prep and assemble your ingredients.
2. Heat ¼ cup of the olive oil in a pan. Meanwhile, grab cans or hand weights and do a set of shoulder presses. HOW TO DO THEM: Hold can/weight in each hand with arms out to sides at shoulder height and elbows bent so hands point toward ceiling. Straighten and raise arms overhead. Return to start.
3. Add the prawns and begin to brown. Meanwhile, do shoulder presses on one side, then the other. Repeat once more so you’ve completed 3 sets total on each arm.
4. Deglaze the pan with vodka. Add ½ can of the cranberry juice concentrate. Prawns will turn orange right away, but you need to check their middle to see when they are done (as soon as grey turns white). Meanwhile do 3 sets of 10 side arm raises on each side. HOW TO DO THEM: Start with arm down to your side. Raise to side until it's parallel to the floor. Return to start.
5. Set aside in refrigerator and chill. Once they’re in, grab both cans/weights and do as many bent over rows as you can. HOW TO DO THEM: Start with weight in hand and arm down at your side. Raise it to the side until arm is parallel to the floor. Repeat.
6. Place the remaining juice concentrate, white balsamic vinegar, dry basil, and salt and pepper in a food processor. With processor running add remaining olive oil until dressing thickened (ideally 2 parts olive oil to 1 part vinegar). Meanwhile do front shoulder raises. HOW TO DO THEM: Hold a weight in one arm and raise it to the front to shoulder level so arm is parallel to the floor. Try for 15 reps, then do the other arm.
7. Place the mixed greens on 4 individual plates. Divide the prawns onto the plates, pour the dressing on and garnish with fresh basil and tomatoes. As you walk each plate to the table, do 15 bicep curls with the other arm so you end up doing 2 sets of 15 on each arm.
8. Enjoy your food and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
The weather is still questionable, so work out inside where it is warm and dry – and get your grocery shopping done at the same time.
Here’s how.
1. Don’t get your cart right away. Instead grab a bag of cat or dog food – you choose the size – and carry it around the perimeter of the store. Make sure to keep your abs tight to support your back. Replace the bag and get your cart.
2. Find an empty aisle and walk down and back at a fast pace.
3. Grab your cart. Dip slightly each time you take a step (so knee is more bent than normal as you step) and raise to normal height as you complete the step. Do this as you find the first six items on your list.
4. Find the bread aisle, and then tighten and release your buns as you walk around to find the next 5 items on your list.
5. Do your fast paced walk again – either with your cart, or park it at one end of an aisle, then return to it. Find a few more items. Repeat.
6. Finish shopping and pat yourself on the back for working in a workout.
Cleaning Day
I got really behind on laundry while I was working on the Light My Fire fundraiser to benefit the Leukemia Society, and I also had to get really creative to work in workouts while I was so busy. Here’s one I did.
1. Set laundry pile on a table or counter. Grab a piece of laundry, squat and slide to the side. Come up, fold the piece, put it on the counter and squat again. Slide back to start and repeat 15-20 times.
2. Deliver the laundry you just folded and do front snap kicks as you move back and forth. HOW TO DO THEM: Raise leg, knee bent, so thigh is parallel to the floor. Kick your foot out so entire leg is parallel to the floor. Bring the kick back in so thigh is parallel again before putting the foot down in front of the other one in a step forward. Repeat with other leg as you take the next step.
3. As you fold the next batch, either jog in place or do high knees (jump from foot to foot, raising knee to waist height each time).
4. While delivering these items, place an exercise band or pair of old nylons around your ankles to create resistance. Walk sideways, leading with right leg on the way to the room you’re going to and left leg on the return to the laundry pile.
5. As you fold the rest of the load, do 3 jumping jacks in between each item you fold. As you fold jog in place.
6. Do lunges as you walk to deliver the laundry.
Play Day
We’re in the thick of Little League practice, so here are two workouts I did while my sons were on the field. I was a bit worried about funny looks when I did the second workout, but instead I met lots of the other moms, who approached me and said, “What a good idea to bring your weights along!”
1. Put on a pedometer and don’t stop walking during the entire practice. I did 3 miles as my elder son practiced, and my younger son thought we had a great time exploring the park’s adjacent trails and play areas.
2. Bring some hand weights or cans and do the following circuit workout 3-6 times. I did this one at my younger son's practice. It was developed by Mike Ross of Seattle Fire Department:
1. 10 upright rows (See http://exercise.about.com/od/strengthtrainingworkouts/ss/shoulders2.htm if you need instruction)
2. 10 deadlifts (http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts.htm)
3. 10 bent over rows (http://exercise.about.com/library/blmixrow.htm )
4. 10 squats with bicep curls (curl at bottom of squat, straighten arms as you come up)
5. 10 squat thrusts (http://exercise.about.com/b/2005/05/17/exercise-of-the-week-squat-thrusts.htm)
6. 10 overhead shoulder presses (http://exercise.about.com/od/exerciseworkouts/ss/shoulderexercis_3.htm)
7. 10 jumps or squat jumps
Groggy Day
This one’s really simple –and it’s a great way to catch up on things and inspire a friend to work out at the same time. Call someone you want to talk to, set a timer, and walk and talk for 15 minutes or longer. Ask them to do the same, and you’re working out together!
Legal junk/disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Monday, January 26, 2009
Fitness Me In Workout Series #15
Cardio Cooking
Here’s another recipe from those fantastic Meal Makeover Moms. My kids absolutely loved this one.
Cheesy Fish Sticks
Ingredients
1/2 cup cornmeal
1/2 cup grated Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound catfish fillets, cut into 1-inch strips (or any other mild white fish)
Directions
1. Preheat the oven to 475°F and assemble your ingredients. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Crank those tunes and rock out as you do so.
2. Combine the cornmeal, Parmesan cheese, garlic powder, and salt in a medium bowl and mix well. As you do so, do some side lunges. Try for at least 10. HOW TO DO THEM: Start with feet shoulder width apart. Step out to the right and squat with wide legs. Come back to center, then step out to the left.
3. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading mixture until well coated. Arrange the fish on the prepared baking sheet. Meanwhile, do “ski bunnies.” HOW TO DO THEM: Start with feet shoulder width apart, knees slightly bent. Jump and rotate to the left, landing with feet at about a 45-degree angle from center. Jump back to center, then jump and rotate to the right. Keep going in a consistent motion.
4. Bake until golden brown, 10 to 12 minutes. After you put the fish in the oven, do a set of rear lunges. Try for 16. HOW TO DO THEM: Extend one leg back. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Make sure the knee of the front leg does not come out over your ankle. Repeat with opposite leg.
5. Get back to dancing as you set the table or do other kitchen chores.
Makes 4 servings. Nutrition Information per Serving: 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium
Find more kid food makeovers at: http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/
Shape-Up Shopping (Grocery Day)
Here’s another workout you’ll want to have your kids join in. I’ve actually found it’s easier to shop with them when we work in a workout. I get less whining and fewer requests for items off the shelves. I get lots of smiles from other moms too.
1. Walk around the store for 2 minutes to warm up.
2. Find an aisle without other folks in it and jump all the way down it with your child (they love this).
3. Walk back down the aisle, then go to another one and hop on your right foot.
4. Walk back down the aisle, repeat with the left foot.
5. Find another aisle, then go down it doing knee ups with quick feet. HOW TO DO THEM: Raise leg with bent knee so thigh is parallel to the floor. Hop onto other foot, raising knee of the leg you were standing on. This does double duty, getting your abs and legs.
6. Walk back down that aisle. Now, point your toes out and walk down 3 aisles. This is a great inner thigh workout.
7. Walk with abs tight for as long as you can stand it. Don’t forget to breathe!
Cleaning Day
OK – if you’ve been following this blog you’ve worked up to this. If not, I bet you can still do it! Our overseas neighbors at the NHS feature an “Olympic Cleaning Workout” on their Web site. Go to http://www.nhs.uk/Livewell/olympics/Pages/Olympichousework.aspx to try it out!
Play Day
If you’ve got school aged kids, here’s a great activity you can do with them once or twice each week or even each school day: Start a “Walking School Bus.” You can walk with just your kids, invite some neighbors to participate or even organize a school- or community-wide effort. Even if you don’t live near your school, you can walk to and/or from an alternate bus stop. To learn more about organizing a Walking School Bus, see http://www.walkingschoolbus.org/.
Groggy Day
I like to do yoga to refresh myself when I am feeling groggy and out-of-sorts. It almost feels like I’ve treated myself to a massage! You can get a free trial that allows access to some yoga routines on this Web site: http://www.totalyogapractice.com/LearnYogaOnline.php
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Here’s another recipe from those fantastic Meal Makeover Moms. My kids absolutely loved this one.
Cheesy Fish Sticks
Ingredients
1/2 cup cornmeal
1/2 cup grated Parmesan cheese
3/4 teaspoon garlic powder
1/4 teaspoon salt
3 tablespoons canola oil
1 pound catfish fillets, cut into 1-inch strips (or any other mild white fish)
Directions
1. Preheat the oven to 475°F and assemble your ingredients. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside. Crank those tunes and rock out as you do so.
2. Combine the cornmeal, Parmesan cheese, garlic powder, and salt in a medium bowl and mix well. As you do so, do some side lunges. Try for at least 10. HOW TO DO THEM: Start with feet shoulder width apart. Step out to the right and squat with wide legs. Come back to center, then step out to the left.
3. Place the oil in a small bowl. Lightly coat each piece of fish in the oil and then roll in the breading mixture until well coated. Arrange the fish on the prepared baking sheet. Meanwhile, do “ski bunnies.” HOW TO DO THEM: Start with feet shoulder width apart, knees slightly bent. Jump and rotate to the left, landing with feet at about a 45-degree angle from center. Jump back to center, then jump and rotate to the right. Keep going in a consistent motion.
4. Bake until golden brown, 10 to 12 minutes. After you put the fish in the oven, do a set of rear lunges. Try for 16. HOW TO DO THEM: Extend one leg back. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Make sure the knee of the front leg does not come out over your ankle. Repeat with opposite leg.
5. Get back to dancing as you set the table or do other kitchen chores.
Makes 4 servings. Nutrition Information per Serving: 350 calories, 22g fat (4.5g saturated, 1.4g omega-3), 360mg sodium, 14g carbohydrate, 2g fiber, 23g protein, 10% calcium
Find more kid food makeovers at: http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/
Shape-Up Shopping (Grocery Day)
Here’s another workout you’ll want to have your kids join in. I’ve actually found it’s easier to shop with them when we work in a workout. I get less whining and fewer requests for items off the shelves. I get lots of smiles from other moms too.
1. Walk around the store for 2 minutes to warm up.
2. Find an aisle without other folks in it and jump all the way down it with your child (they love this).
3. Walk back down the aisle, then go to another one and hop on your right foot.
4. Walk back down the aisle, repeat with the left foot.
5. Find another aisle, then go down it doing knee ups with quick feet. HOW TO DO THEM: Raise leg with bent knee so thigh is parallel to the floor. Hop onto other foot, raising knee of the leg you were standing on. This does double duty, getting your abs and legs.
6. Walk back down that aisle. Now, point your toes out and walk down 3 aisles. This is a great inner thigh workout.
7. Walk with abs tight for as long as you can stand it. Don’t forget to breathe!
Cleaning Day
OK – if you’ve been following this blog you’ve worked up to this. If not, I bet you can still do it! Our overseas neighbors at the NHS feature an “Olympic Cleaning Workout” on their Web site. Go to http://www.nhs.uk/Livewell/olympics/Pages/Olympichousework.aspx to try it out!
Play Day
If you’ve got school aged kids, here’s a great activity you can do with them once or twice each week or even each school day: Start a “Walking School Bus.” You can walk with just your kids, invite some neighbors to participate or even organize a school- or community-wide effort. Even if you don’t live near your school, you can walk to and/or from an alternate bus stop. To learn more about organizing a Walking School Bus, see http://www.walkingschoolbus.org/.
Groggy Day
I like to do yoga to refresh myself when I am feeling groggy and out-of-sorts. It almost feels like I’ve treated myself to a massage! You can get a free trial that allows access to some yoga routines on this Web site: http://www.totalyogapractice.com/LearnYogaOnline.php
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Sunday, January 25, 2009
Keeping your self, kids, family active
Even though it's winter, there's still plenty you can do as a family to stay active.
I want to be a positive role model for my kids. I also want to be around to enjoy my grandchildren someday. And by enjoy I mean I want to actively play with them. Those are two of my top reasons to stay fit.
As a mom, sometimes it's really hard to work in a workout. But if you do family activities that include exercise you can multitask in many ways:
* as a role model,
* by building strong bonds with your kids,
* by getting your exercise in
* by actively helping your family stay fit.
One great Web site is from our Canadian neighbors in Alberta. It has 101 ideas for keeping your family active.
For more, see: http://www.healthyalberta.com/ActiveLiving/173.htm
You can also check out an article I wrote for The Olympian newspaper at: http://www.theolympian.com/living/story/737984.html
Unfortunately, childhood obesity is a real concern for everyone.
Recently I spoke with Dr. Carl Lindgren of Healthy Future Pediatrics in Olympia, WA.
During his 19 years of practice, Dr. Lindgren has seen the rise in childhood obesity firsthand. And it’s coming on at younger and younger ages, according to the Centers for Disease Control.
The prevalence of obesity increased almost tripled for all ages of kids between 1980 and 2006, according to the CDC.
Ages 2-5: To 12.4 percent, up from 5 percent
Ages 6–11: 17 percent, up from 6.5 percent
Ages 12–19: 17.6 percent, up from 5 percent.
That’s worrisome because obese children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes), asthma and sleep apnea. They also face social discrimination and are more likely to become obese as adults.
Kids don’t need to be classified as obese, either, for concerns to arise. Lindgren often sees patients’ body mass indexes – ratio of height to weight – trending the wrong way at a checkups.
It’s a touchy subject, but reversing the trend in the early stages can make all the difference in a child’s health and well being, he says.
Want to check whether your child has a healthy body mass - or whether you do? The CDC offers a BMI calculator for children and teens. There’s also a link for tips on measuring a healthy weight at accurately at home. There are many factors to consider – the BMI is a screening tool but does not measure actual body fat -- so if you have concerns contact your doctor. The site is http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
I want to be a positive role model for my kids. I also want to be around to enjoy my grandchildren someday. And by enjoy I mean I want to actively play with them. Those are two of my top reasons to stay fit.
As a mom, sometimes it's really hard to work in a workout. But if you do family activities that include exercise you can multitask in many ways:
* as a role model,
* by building strong bonds with your kids,
* by getting your exercise in
* by actively helping your family stay fit.
One great Web site is from our Canadian neighbors in Alberta. It has 101 ideas for keeping your family active.
For more, see: http://www.healthyalberta.com/ActiveLiving/173.htm
You can also check out an article I wrote for The Olympian newspaper at: http://www.theolympian.com/living/story/737984.html
Unfortunately, childhood obesity is a real concern for everyone.
Recently I spoke with Dr. Carl Lindgren of Healthy Future Pediatrics in Olympia, WA.
During his 19 years of practice, Dr. Lindgren has seen the rise in childhood obesity firsthand. And it’s coming on at younger and younger ages, according to the Centers for Disease Control.
The prevalence of obesity increased almost tripled for all ages of kids between 1980 and 2006, according to the CDC.
Ages 2-5: To 12.4 percent, up from 5 percent
Ages 6–11: 17 percent, up from 6.5 percent
Ages 12–19: 17.6 percent, up from 5 percent.
That’s worrisome because obese children and adolescents are more likely to have risk factors associated with cardiovascular disease (such as high blood pressure, high cholesterol, and Type 2 diabetes), asthma and sleep apnea. They also face social discrimination and are more likely to become obese as adults.
Kids don’t need to be classified as obese, either, for concerns to arise. Lindgren often sees patients’ body mass indexes – ratio of height to weight – trending the wrong way at a checkups.
It’s a touchy subject, but reversing the trend in the early stages can make all the difference in a child’s health and well being, he says.
Want to check whether your child has a healthy body mass - or whether you do? The CDC offers a BMI calculator for children and teens. There’s also a link for tips on measuring a healthy weight at accurately at home. There are many factors to consider – the BMI is a screening tool but does not measure actual body fat -- so if you have concerns contact your doctor. The site is http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx
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
Sunday, December 7, 2008
Fitness Me In Workout Series # 8
Cardio Cooking
The busy holidays are upon us. That often means less time to work out, despite our desire to look hot at those holiday parties. Here’s a workout that targets trouble spots along with a quick, healthy and easy recipe your kids will love. The recipe is courtesy of the Meal Makeover Moms (http://www.mealmakeovermoms.com). It makes 6 servings.
Chicken Pot Pie Bundles
Ingredients
• 2 1/2 tablespoons extra virgin olive oil, divided
• 2 medium carrots, peeled and cut into 1/4″-inch pieces (about 1 cup)
• 1 small onion, finely chopped (about 1/2 cup)
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch pieces
• 2 teaspoons chopped fresh tarragon
• 1/2 teaspoon kosher salt
• Pinch of black pepper
• 1 cup all-natural chicken broth
• 4 teaspoons cornstarch
• 3/4 cup frozen petite peas, thawed
• 3/4 cup frozen corn kernels, thawed
• 2 tablespoons grated Parmesan cheese
• 12 egg roll wraps (NOT the smaller wonton wrappers)
Directions
1. Preheat the oven to 350°F. Shake your booty to some groovin’ music as you assemble your ingredients. Also, in a bowl, whisk together the chicken broth and cornstarch until well combined.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrots and onion and cook, stirring frequently, until the vegetables soften, about 5 minutes. Meanwhile, do some plie squats. Try for 3 sets of 10-16 reps, shaking your legs or dancing in between for 30 seconds. HOW TO DO THEM: place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
3. Add 1 more tablespoon of oil and the garlic, and cook 1 minute more and keep your hips shaking.
4. Add the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Meanwhile work those outer thighs with side leg lifts. Try for 3 sets of 10-16 reps with the dance breaks in between. HOW TO DO THEM: Extend one leg out to the side, holding at the top for a count of 3. Start with feet hip width apart and knee of supporting leg slightly bent.
5. Add chicken broth/cornstarch mix to the skillet, along with the peas and corn, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes. Keep on dancing through the end of step 6.
6. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the chicken mixture into each wrapper. Sprinkle the Parmesan cheese evenly on top. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
7. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Meanwhile, do standing circles. HOW TO DO THEM: Grab a kitchen towel, place your hands at either end of it and raise it over your head. With feet hip width apart and knees slightly bent, tighten your abs and slowly draw a circle over your head (keeping towel held taught overhead). Then circle the other direction. Make sure the movement comes from your upper body, not your hips. This strengthens your abs and the sides of your back. Do 8 reps in each direction.
8. Keep those dancing shoes on as you set the table, then give yourself a nice stretch and a pat on the back for being such an excellent multitasking mom!
Nutrition Information per Serving (2 bundles): 380 calories, 9g fat (2g saturated), 650mg sodium, 48g carbohydrate, 4g fiber, 24g protein, 80% vitamin A, 20% iron
Check out the original recipe at http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/chicken-pot-pie-bundles/
Grocery Day
Let’s bump up that cardio today. I’m not a fan of the cold and wet, so I did this inside the store. This can easily be done in a department store as well. For exercise No. 6 you’ll want a coat or long shirt on.
1. In lieu of a cart, grab one of those carry around baskets (we’ll get to the cart later, so don’t worry if you’re getting lots of stuff). Walk around the perimeter of the store for 4 minutes.
2. Grab the first couple of items on your list. Then walk up and down each aisle of the store (this is a good way to find sales you didn’t know about too). Each time you hit a vacant aisle, pick up the pace.
3. Now swap the basket for a cart. Walk around and grab a couple more items on your list. Then do walking calf raises down one aisle. Walk normally down another aisle, then repeat. HOW TO DO THEM: Each time you take a step raise up onto your calf. It’s good to do this one holding onto a grocery cart as you go (just for balance, don’t put any weight on it).
4. Walk around and do some more shopping. Each time you come to a new aisle, tighten your abs until you are halfway down it.
5. When you are finished loading your cart, do 1-2 more laps around the perimeter of the store.
6. In the grocery line, tighten your bum for counts of 20 until it’s your turn (or even while your groceries are being scanned).
AT A GLANCE:
1. Walk for 4 minutes
2. Speed walk down vacant aisles
3. Walking calf raises
4. Tighten abs for half of each aisle you enter
5. Walk store perimeter
6. Butt crunches at checkout
Play Day
Here’s a fun exercise you can do with your kids to get them into the holiday spirit from the State of Missouri Department of Health. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
Act out the following fitness song using the tune for “The 12 Days of Christmas.” Sing, ““On the first day of fitness, my trainer (or mommy) gave to me…”
It’s a good idea to write these on a piece of construction or notebook paper and tape it up prior to starting to help keep track.
Here are the items:
12 jumping jacks
11 raise the roofs (squat and stand raising arms)
10 knee lifts
9 side stretches
8 jogs in place
7 jabs/punches
6 kicks to the front
5 hula hoops
4 jumping ropes (imaginary rope)
3 muscle poses
2 scissors (feet apart then cross in front, feet apart
then cross in back)
1 stork stand (balance on one foot)
Cleaning Day
We’re back to mopping that floor. I don’t know about you, but mine seems to get sticky about 5 minutes after I’m done with this chore. To cut down on that frustration I try and make it a fun task.
1. All right – you know the drill. Get those tunes going and shake it as you get your supplies ready. Get a little crazy with your dancing as you mop the first area on your floor.
2. Now as you mop squat and hold for as long as you can, making sure you keep your abs tight and back straight. Stand, step back, and repeat as you clean a new area. Try for 3-6 sets.
3. Now we’ll pick up the pace and intensity with those squats. Squat, then come up and lift your right leg out to the side. Hold the mop in your left hand and mop to the side as you squat. Do 8-12 of these and then switch sides. Repeat.
4. Now let’s do some abs. Hold the mop with both hands in front of you so it’s in line with your belly button. Stand with feet hip width apart and knees slightly bent. Rotate your torso to one side, then the other. Repeat. That’s one rep. Take a step back and repeat. Do 10 reps with the steps in between.
5. Go back to dancing and finish up.
NOTE: I rewet and twist out my mop in between each exercise.
Here’s a little inspiration from YouTube: http://www.youtube.com/watch?v=cYvjKuHaqgA&NR=1
Groggy Day
Here’s a video from You Tube that you can use to pick up your energy level: http://www.youtube.com/watch?v=lHWe4fewfpk
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 busy holidays are upon us. That often means less time to work out, despite our desire to look hot at those holiday parties. Here’s a workout that targets trouble spots along with a quick, healthy and easy recipe your kids will love. The recipe is courtesy of the Meal Makeover Moms (http://www.mealmakeovermoms.com). It makes 6 servings.
Chicken Pot Pie Bundles
Ingredients
• 2 1/2 tablespoons extra virgin olive oil, divided
• 2 medium carrots, peeled and cut into 1/4″-inch pieces (about 1 cup)
• 1 small onion, finely chopped (about 1/2 cup)
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch pieces
• 2 teaspoons chopped fresh tarragon
• 1/2 teaspoon kosher salt
• Pinch of black pepper
• 1 cup all-natural chicken broth
• 4 teaspoons cornstarch
• 3/4 cup frozen petite peas, thawed
• 3/4 cup frozen corn kernels, thawed
• 2 tablespoons grated Parmesan cheese
• 12 egg roll wraps (NOT the smaller wonton wrappers)
Directions
1. Preheat the oven to 350°F. Shake your booty to some groovin’ music as you assemble your ingredients. Also, in a bowl, whisk together the chicken broth and cornstarch until well combined.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrots and onion and cook, stirring frequently, until the vegetables soften, about 5 minutes. Meanwhile, do some plie squats. Try for 3 sets of 10-16 reps, shaking your legs or dancing in between for 30 seconds. HOW TO DO THEM: place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
3. Add 1 more tablespoon of oil and the garlic, and cook 1 minute more and keep your hips shaking.
4. Add the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Meanwhile work those outer thighs with side leg lifts. Try for 3 sets of 10-16 reps with the dance breaks in between. HOW TO DO THEM: Extend one leg out to the side, holding at the top for a count of 3. Start with feet hip width apart and knee of supporting leg slightly bent.
5. Add chicken broth/cornstarch mix to the skillet, along with the peas and corn, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes. Keep on dancing through the end of step 6.
6. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the chicken mixture into each wrapper. Sprinkle the Parmesan cheese evenly on top. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
7. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Meanwhile, do standing circles. HOW TO DO THEM: Grab a kitchen towel, place your hands at either end of it and raise it over your head. With feet hip width apart and knees slightly bent, tighten your abs and slowly draw a circle over your head (keeping towel held taught overhead). Then circle the other direction. Make sure the movement comes from your upper body, not your hips. This strengthens your abs and the sides of your back. Do 8 reps in each direction.
8. Keep those dancing shoes on as you set the table, then give yourself a nice stretch and a pat on the back for being such an excellent multitasking mom!
Nutrition Information per Serving (2 bundles): 380 calories, 9g fat (2g saturated), 650mg sodium, 48g carbohydrate, 4g fiber, 24g protein, 80% vitamin A, 20% iron
Check out the original recipe at http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/chicken-pot-pie-bundles/
Grocery Day
Let’s bump up that cardio today. I’m not a fan of the cold and wet, so I did this inside the store. This can easily be done in a department store as well. For exercise No. 6 you’ll want a coat or long shirt on.
1. In lieu of a cart, grab one of those carry around baskets (we’ll get to the cart later, so don’t worry if you’re getting lots of stuff). Walk around the perimeter of the store for 4 minutes.
2. Grab the first couple of items on your list. Then walk up and down each aisle of the store (this is a good way to find sales you didn’t know about too). Each time you hit a vacant aisle, pick up the pace.
3. Now swap the basket for a cart. Walk around and grab a couple more items on your list. Then do walking calf raises down one aisle. Walk normally down another aisle, then repeat. HOW TO DO THEM: Each time you take a step raise up onto your calf. It’s good to do this one holding onto a grocery cart as you go (just for balance, don’t put any weight on it).
4. Walk around and do some more shopping. Each time you come to a new aisle, tighten your abs until you are halfway down it.
5. When you are finished loading your cart, do 1-2 more laps around the perimeter of the store.
6. In the grocery line, tighten your bum for counts of 20 until it’s your turn (or even while your groceries are being scanned).
AT A GLANCE:
1. Walk for 4 minutes
2. Speed walk down vacant aisles
3. Walking calf raises
4. Tighten abs for half of each aisle you enter
5. Walk store perimeter
6. Butt crunches at checkout
Play Day
Here’s a fun exercise you can do with your kids to get them into the holiday spirit from the State of Missouri Department of Health. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
Act out the following fitness song using the tune for “The 12 Days of Christmas.” Sing, ““On the first day of fitness, my trainer (or mommy) gave to me…”
It’s a good idea to write these on a piece of construction or notebook paper and tape it up prior to starting to help keep track.
Here are the items:
12 jumping jacks
11 raise the roofs (squat and stand raising arms)
10 knee lifts
9 side stretches
8 jogs in place
7 jabs/punches
6 kicks to the front
5 hula hoops
4 jumping ropes (imaginary rope)
3 muscle poses
2 scissors (feet apart then cross in front, feet apart
then cross in back)
1 stork stand (balance on one foot)
Cleaning Day
We’re back to mopping that floor. I don’t know about you, but mine seems to get sticky about 5 minutes after I’m done with this chore. To cut down on that frustration I try and make it a fun task.
1. All right – you know the drill. Get those tunes going and shake it as you get your supplies ready. Get a little crazy with your dancing as you mop the first area on your floor.
2. Now as you mop squat and hold for as long as you can, making sure you keep your abs tight and back straight. Stand, step back, and repeat as you clean a new area. Try for 3-6 sets.
3. Now we’ll pick up the pace and intensity with those squats. Squat, then come up and lift your right leg out to the side. Hold the mop in your left hand and mop to the side as you squat. Do 8-12 of these and then switch sides. Repeat.
4. Now let’s do some abs. Hold the mop with both hands in front of you so it’s in line with your belly button. Stand with feet hip width apart and knees slightly bent. Rotate your torso to one side, then the other. Repeat. That’s one rep. Take a step back and repeat. Do 10 reps with the steps in between.
5. Go back to dancing and finish up.
NOTE: I rewet and twist out my mop in between each exercise.
Here’s a little inspiration from YouTube: http://www.youtube.com/watch?v=cYvjKuHaqgA&NR=1
Groggy Day
Here’s a video from You Tube that you can use to pick up your energy level: http://www.youtube.com/watch?v=lHWe4fewfpk
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, December 2, 2008
A Great Family Activity - Volunteering
Tis the season of giving, but if your family is like mine you are feeling the financial crunch.
No worries - giving of your time is especially important this year because volunteer organizations are feeling the pinch, too.
You can even work in a workout with some of the volunteer activities!
For example, you can get out, tromp around and become "frog watchers." That means you collect information about the frog and toad populations in your neighborhood for Frogwatch USA http://www.nwf.org/frogwatchUSA/ which uses the information to learn more about the diversity of frog and toad populations and to emphasize the importance of protecting wetland habitats.
There are, of course, other reasons to volunteer. Volunteering with your kids strengthens your bonds with them as well as your family's ties with the community.
I didn't know this until recently, but there are actually lots of ways you can volunteer from home.
Here are a couple of ideas:
1. Pick up litter at a park, shoreline, mountain, river, beach or wilderness area. Take a few digital photographs of what you've picked up. Have your family e-mail an essay about your experience along with your favorite digital photo, your names, age(s) and address to mail@wildernessproject.org. Your essay will be published on the Web site, your children's names will appear in the Registry of Apprentice Ecologists and you will get an official certificate. Go to http://www.wildernessproject.org/
2. Help animals by baking dog biscuits, making cat toys or donating blankets. Go to http://www.pets911.com/index.php.
3. Make cards for other children, their parents or their siblings who are going through a difficult period in their lives. Go to http://www.makeachildsmile.org/.
For more ideas, go to:
• http://www.familycares.org/
• http://www.thevolunteerfamily.org/
• http://www.doinggoodtogether.org/
For more info on the reasons to volunteer with your family, see my article in The Olympian newspaper, http://www.theolympian.com/living/story/668477.html
No worries - giving of your time is especially important this year because volunteer organizations are feeling the pinch, too.
You can even work in a workout with some of the volunteer activities!
For example, you can get out, tromp around and become "frog watchers." That means you collect information about the frog and toad populations in your neighborhood for Frogwatch USA http://www.nwf.org/frogwatchUSA/ which uses the information to learn more about the diversity of frog and toad populations and to emphasize the importance of protecting wetland habitats.
There are, of course, other reasons to volunteer. Volunteering with your kids strengthens your bonds with them as well as your family's ties with the community.
I didn't know this until recently, but there are actually lots of ways you can volunteer from home.
Here are a couple of ideas:
1. Pick up litter at a park, shoreline, mountain, river, beach or wilderness area. Take a few digital photographs of what you've picked up. Have your family e-mail an essay about your experience along with your favorite digital photo, your names, age(s) and address to mail@wildernessproject.org. Your essay will be published on the Web site, your children's names will appear in the Registry of Apprentice Ecologists and you will get an official certificate. Go to http://www.wildernessproject.org/
2. Help animals by baking dog biscuits, making cat toys or donating blankets. Go to http://www.pets911.com/index.php.
3. Make cards for other children, their parents or their siblings who are going through a difficult period in their lives. Go to http://www.makeachildsmile.org/.
For more ideas, go to:
• http://www.familycares.org/
• http://www.thevolunteerfamily.org/
• http://www.doinggoodtogether.org/
For more info on the reasons to volunteer with your family, see my article in The Olympian newspaper, http://www.theolympian.com/living/story/668477.html
Sunday, November 30, 2008
Fitness Me In Workout Series #7
Week 7
Cardio Cooking
Another busy mom day has left you with no workout -- and now it’s time to cook dinner.
Here’s the solution: Grab the remaining leftovers from Thanksgiving and make this Turkey Chili recipe from the Mayo Clinic.
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin seed
2 cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth
1 teaspoon brown sugar
Directions
1. Preheat the oven to 475 F and gather and prep your ingredients. Dance to some upbeat holiday tunes – or whatever else strikes your fancy.
2. Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
3. While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Sauté over low heat until the onions are browned. Meanwhile grab a hand weight or soup can and do 15 bicep curls on the left, then the right (leaving second hand free to stir).
4. Add the celery and peppers and continue to sauté. Do 15 more bicep curls on each side, but this time squat about halfway down each time you do a curl (this works upper and lower body at the same time).
5. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Now’s your chance to do some lunges. Try for at least 20 on each side. HOW TO DO THEM: Stand with feet together. If you can, hold your weights or soup cans. Move forward into a lunge position (Land on heel first and end with front knee and back knee at 90 degree angles. Make sure your front knee does not bend past your toes). With your weight in your heels, push back up to starting position.
6. Next, dance as you stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini.
7. Cover and simmer for 15 minutes before serving. Meanwhile do 2-3 sets of tricep kickbacks. HOW TO DO THEM: Hold a weight or soup can in each hand and bend over until your torso is at a 45-degree angle or parallel to the floor. Keep abs tight to protect the lower back and slightly bend knees. Bend your the arms and pull the elbows up to torso level. Now, straighten the arms out behind you, squeezing the triceps muscles. Hold at the top for count of 3 before returning arms to starting position. Rest or dance for 30 seconds to 1 minute between sets.
8. Get back to that booty shake as you set the table.
You can find more healthy recipes at the Mayo Clinic’s Healthy Recipe Center, http://www.mayoclinic.com/health/healthy-recipes/RE99999
Grocery Day
Here’s a workout that you can do in the grocery store this week to tone some of the spots all that turkey and stuffing went into. You’ll want to wear a long shirt or coat.
1. Walk around the store for 3 minutes
2. Find a deserted aisle and go down it. Each time you take a step lift your knee so the thigh is parallel to the floor, contracting your abs as you do so.
3. Walk for 2 minutes, and then repeat the ab exercise above.
4. Now stop to read a label, slowly tightening and releasing your butt 30 times.
5. Walk for 2 minutes.
6. Stop in another spot and very slowly do 10 side leg lifts on each side. Hold at top position for counts of five.
7. Walk for 2 minutes, and then repeat the butt tightening exercise (you can even do this in the checkout line – thanks to that long shirt no one will know).
8. As you pay for your groceries, keep your abs pulled in tight the whole time.
9. Go home and have a great day!
AT A GLANCE
1. Walk 3 minutes
2. Knee lifts with tight abs
3. Walk 2 minutes
4. Knee lifts with tight abs
5. Butt crunches
6. Walk 2 minutes
7. Slow side leg lifts - 10 each leg
8. Walk 2 minutes
9. Butt crunches
10. Tighten abs at checkout
Cleaning Day
It’s time to catch up on that darn laundry again – but at least you can tone your thighs while you’re at it.
1. Warm up by walking around your house for 2 minutes, grabbing your laundry that needs to be folded en route.
2. Set yourself up so you can do a wall sit as you fold some of the laundry (I like to scoot my dining table close to the wall). HOW TO DO THEM: Place your upper back against a smooth wall. With feet shoulder width apart, lean back against the wall, inhale and slowly lower into a squat position while sliding down the wall. Keep abs tight. Hold as long as you can before coming up. Shake your legs out, and then repeat. Do 3-4 sets.
3. Now walk or jog the folded laundry to its proper place(s).
4. This time as you fold, do side leg lifts. Try for 20-30 on each leg. 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.
5. This time as you bring the laundry to its destination(s), walk sideways like a sumo wrestler. HOW TO DO THEM: Start with feet together, and take a step sideways to the right, ending in a squat with feet slightly wider than shoulder width. Transfer your weight to the right foot and stand up. Continue walking sideways in this manner. Lead with the left leg on the way back.
6. If you’ve got more laundry to fold, do calf raises while finishing the chore.
7. Then walk or jog the laundry to where it goes, stretch your legs and feel the tone in your thighs!
Play Day
It’s fun to be a goofball and exercise with your kids. Today, you’ll play mirror. Stand facing your child(ren) and pick one person to be the “looker.” The rest are mirrors who mimic the looker’s actions as if they are the image in the mirror. Turn on some upbeat music and have fun with this one! If your kids are like mine, they’ll have you jumping around and doing all sorts of crazy things!
Groggy Day
Don’t have lots of energy? That’s OK. Here’s a Pilates routine for flexibility on YouTube that’ll make you feel much more focused and centered: http://www.youtube.com/watch?v=ZopL5-P8zgs
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.
Cardio Cooking
Another busy mom day has left you with no workout -- and now it’s time to cook dinner.
Here’s the solution: Grab the remaining leftovers from Thanksgiving and make this Turkey Chili recipe from the Mayo Clinic.
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin seed
2 cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth
1 teaspoon brown sugar
Directions
1. Preheat the oven to 475 F and gather and prep your ingredients. Dance to some upbeat holiday tunes – or whatever else strikes your fancy.
2. Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
3. While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Sauté over low heat until the onions are browned. Meanwhile grab a hand weight or soup can and do 15 bicep curls on the left, then the right (leaving second hand free to stir).
4. Add the celery and peppers and continue to sauté. Do 15 more bicep curls on each side, but this time squat about halfway down each time you do a curl (this works upper and lower body at the same time).
5. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Now’s your chance to do some lunges. Try for at least 20 on each side. HOW TO DO THEM: Stand with feet together. If you can, hold your weights or soup cans. Move forward into a lunge position (Land on heel first and end with front knee and back knee at 90 degree angles. Make sure your front knee does not bend past your toes). With your weight in your heels, push back up to starting position.
6. Next, dance as you stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini.
7. Cover and simmer for 15 minutes before serving. Meanwhile do 2-3 sets of tricep kickbacks. HOW TO DO THEM: Hold a weight or soup can in each hand and bend over until your torso is at a 45-degree angle or parallel to the floor. Keep abs tight to protect the lower back and slightly bend knees. Bend your the arms and pull the elbows up to torso level. Now, straighten the arms out behind you, squeezing the triceps muscles. Hold at the top for count of 3 before returning arms to starting position. Rest or dance for 30 seconds to 1 minute between sets.
8. Get back to that booty shake as you set the table.
You can find more healthy recipes at the Mayo Clinic’s Healthy Recipe Center, http://www.mayoclinic.com/health/healthy-recipes/RE99999
Grocery Day
Here’s a workout that you can do in the grocery store this week to tone some of the spots all that turkey and stuffing went into. You’ll want to wear a long shirt or coat.
1. Walk around the store for 3 minutes
2. Find a deserted aisle and go down it. Each time you take a step lift your knee so the thigh is parallel to the floor, contracting your abs as you do so.
3. Walk for 2 minutes, and then repeat the ab exercise above.
4. Now stop to read a label, slowly tightening and releasing your butt 30 times.
5. Walk for 2 minutes.
6. Stop in another spot and very slowly do 10 side leg lifts on each side. Hold at top position for counts of five.
7. Walk for 2 minutes, and then repeat the butt tightening exercise (you can even do this in the checkout line – thanks to that long shirt no one will know).
8. As you pay for your groceries, keep your abs pulled in tight the whole time.
9. Go home and have a great day!
AT A GLANCE
1. Walk 3 minutes
2. Knee lifts with tight abs
3. Walk 2 minutes
4. Knee lifts with tight abs
5. Butt crunches
6. Walk 2 minutes
7. Slow side leg lifts - 10 each leg
8. Walk 2 minutes
9. Butt crunches
10. Tighten abs at checkout
Cleaning Day
It’s time to catch up on that darn laundry again – but at least you can tone your thighs while you’re at it.
1. Warm up by walking around your house for 2 minutes, grabbing your laundry that needs to be folded en route.
2. Set yourself up so you can do a wall sit as you fold some of the laundry (I like to scoot my dining table close to the wall). HOW TO DO THEM: Place your upper back against a smooth wall. With feet shoulder width apart, lean back against the wall, inhale and slowly lower into a squat position while sliding down the wall. Keep abs tight. Hold as long as you can before coming up. Shake your legs out, and then repeat. Do 3-4 sets.
3. Now walk or jog the folded laundry to its proper place(s).
4. This time as you fold, do side leg lifts. Try for 20-30 on each leg. 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.
5. This time as you bring the laundry to its destination(s), walk sideways like a sumo wrestler. HOW TO DO THEM: Start with feet together, and take a step sideways to the right, ending in a squat with feet slightly wider than shoulder width. Transfer your weight to the right foot and stand up. Continue walking sideways in this manner. Lead with the left leg on the way back.
6. If you’ve got more laundry to fold, do calf raises while finishing the chore.
7. Then walk or jog the laundry to where it goes, stretch your legs and feel the tone in your thighs!
Play Day
It’s fun to be a goofball and exercise with your kids. Today, you’ll play mirror. Stand facing your child(ren) and pick one person to be the “looker.” The rest are mirrors who mimic the looker’s actions as if they are the image in the mirror. Turn on some upbeat music and have fun with this one! If your kids are like mine, they’ll have you jumping around and doing all sorts of crazy things!
Groggy Day
Don’t have lots of energy? That’s OK. Here’s a Pilates routine for flexibility on YouTube that’ll make you feel much more focused and centered: http://www.youtube.com/watch?v=ZopL5-P8zgs
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.
Wednesday, October 29, 2008
Mini Workouts DO Help
Don’t think these Fitness Me In mini-workouts will help out? Relax – exercising for 10 minutes at a time is fine, according to the new Physical Activity Guidelines from the Centers for Disease Control and Prevention.
“Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time,” according to the CDC.
Overall, the CDC recommends 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous intensity aerobic activity.
You also should include muscle-strengthening activities two or more days a week, according to the CDC.
For more information on these guidelines check out the CDC’s Web site, http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
(see link at right)
“Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time,” according to the CDC.
Overall, the CDC recommends 150 minutes (2 hours and 30 minutes) each week of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous intensity aerobic activity.
You also should include muscle-strengthening activities two or more days a week, according to the CDC.
For more information on these guidelines check out the CDC’s Web site, http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html
(see link at right)
Saturday, October 25, 2008
Fitness Me In Workout Series #2
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight. Here’s one you can do coupled with a healthy meal that my family loves from the Meal Makeover Moms (see link at right for more info on this fantastic resource).
Have It Your Way Tacos
Ingredients
•1 pound lean ground beef (90% lean or higher) – or I sometimes use ground turkey.
•1 large carrot, peeled and shredded (about 1 cup) - I also shred and add a pepper and half an onion.
•12 taco shells
•One 15 1/2-ounce can black beans, drained and rinsed
•1 1/2 cups pre-shredded reduced-fat Cheddar cheese
•1 cup salsa
•2 teaspoons ground cumin
•1 teaspoon chili powder
•1/2 teaspoon garlic powder
•Optional Toppings: Diced avocado, diced tomato, shredded lettuce, reduced-fat sour cream, sliced black olives
Directions
1.Set your table while dancing to music you like.
2.Measure and prep all ingredients. Continue to groove out while you do this – wiggle your hips, do toe taps or whatever strikes your fancy.
3.Heat the oven to 350°F. Bake the taco shells according to package directions.
4.Meanwhile, place a large nonstick skillet over medium-high heat. Add the meat and carrot (and onion and pepper) and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat. While you are doing this, squat partway down, feet shoulder width apart and abs pulled in (similar to chair pose in yoga). Hold until it’s difficult (try to get 30 seconds), come up and squeeze that tushie. Now do “butt pulses” by squatting about ¼ way down, then coming up and squeezing your butt. Do 15 reps. Go back to the original squat and hold. Repeat the butt pulses. TIP: Chair Pose Instructions can be found at www.yogajournal.com/poses/493
5.When the meat is done, add the beans, cheese, salsa, cumin, chili powder, and garlic powder and stir to combine. Cook until the cheese melts and the mixture is heated through, about 2 minutes. While you are doing this lift your right leg out to the side 10 times, then the left. Repeat 2 times.
6.Remove pan from heat. Stretch your quads by standing on one foot and pulling heel on other leg toward buttocks. You may want to put a hand on the counter for balance. Do the other leg. Then touch your toes.
7.Serve the meat mixture in the taco shells with optional toppings.
Tip: Use a soft flour tortilla if your children find hard taco shells difficult to bite into.
Nutrition Information per Serving (for the original recipe): 360 calories, 15g fat (4.5g saturated), 530mg sodium, 32g carbohydrate, 5g fiber, 28g protein, 70% vitamin A, 10% vitamin C, 25% calcium, 15% iron
Grocery Day
Much of this week’s shopping workout will be done at home.
At the store: When you are done shopping, walk down each aisle one more time and also around the perimeter before you go to checkout. At checkout squeeze your abs each time you unload an item from your cart. TIP: The full sized grocery cart works better than the mini cart.
By the way, no long shirt necessary this week!
When you get home, bring in two bags at a time (even if you can carry more). Do bicep curls with your bags as you walk them into the house. This works especially well with an environmentally friendly organic cotton bag (hint, hint). Place the grocery bags on the floor.
Grab two canned goods or two of something else that is easily held. Do 15-30 shoulder presses. Place the items on the counter – you’ll use them again. How to do a shoulder press: 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.
Unload the rest of that bag. Each time you remove an item from the bag do a squat, squeezing your butt at the top.
Go to a wall and do push-ups against it – as many as you can.
Unload the next bag doing squats again.
Grab your cans and do lateral raises. Try for 15-20. 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.
Unload the next bag doing squats again.
Grab your cans, and do as many tricep extensions as you can. 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.
Put your cans and any remaining groceries away, stretch, and you are done!
At a glance:
Do extra laps around entire store before checkout
Squeeze abs when unloading cart at checkout
At home do bicep curls with 2 shopping bags at a time as you unload car
Shoulder presses
Squats while unloading bag
Wall push ups
Squats while unloading bag
Lateral raises
Squats while unloading bag
Tricep extensions
Stretch
Groggy Day
Yoga is a great resource for days when your energy is low.
Subscribe to www.myyogaonline.com and they will send you a free yoga video to try. Do as much as you can make time for. You can also surf around the site for shorter workouts.
Kreg Weiss, instructor and co-founder for the site, said it’s often tough for moms to practice yoga – but that doesn’t mean it can’t be done.
“It’s unrealistic for it to be an hour and a half long and completely quiet,” he said. “How many moms have an hour and a half quiet?”
Often, not thinking that you have to do everything is the key for moms, he said.
“Even 3 minutes just doing postural chair work will help,” he said.
He admits that moms need to be both creative and organized to make this happen.
If you have an infant, there are ways to integrate yoga with mother and baby.
For toddlers, he suggests using a child’s nap time if applicable. “Ages 3 to 5 are the challenging ages,” he said, “but you can easily do a full practice in 15 minutes if you know what you are doing.”
Older kids are great – those ages 6 to 9 can start doing yoga with their parents.
Play Day
Today you’ll do the “Monkey in the Middle” dance with your kids. I found this on the Physical Ed CD by The Learning Station. You can probably find it at your local library. However, you don’t need the official song to play. You just crank your tunes, designate a “monkey” and have everyone else copy the way they dance. Encourage everyone to get crazy! The bigger the moves the better the exercise. Keep switching off. If you want to find this CD, see the Amazon.com link to the right.
Cleaning day
This works best with a big pile of laundry.
Dance while separating laundry by destination (e.g your room, kid 1 room, kid 2 room, etc) and then fold laundry for one room.
When you walk to and from the first room to put it away, do front leg kicks in between steps. How to do them: Raise bent knee so thigh is parallel to the floor, kick your foot so the whole leg is parallel, re-bend your knee and lower the leg.
Dance and fold laundry for another room.
On the way to the second room do rear leg lifts to and from the folding area. TIP: This is the best choice for a hallway. How to do them: Take a step, lift and straighten rear leg tightening the buttocks, and hold before stepping forward. Repeat on other side. Keep abs tight and make sure you do not arch your back.
Dance and fold laundry for another room.
On the third room do side leg lifts to and from the folding area. This is best in an open space, but can be modified for a hallway. How to do them: each time you put your foot down open the opposite leg to the side. Hold to contract. Bring the leg back next to the one with the foot on the floor. Step forward with the leg you just exercised. Repeat on the other side.
Dance and fold any remaining laundry. Continue to groove out when putting it away.
When your laundry basket is empty grab it and do front arm raises. Do 1-3 sets of 10-15 reps. OPTION: do a squat at the same time you raise your arms. How to do them: Hold sides of laundry basket so your thumbs point up. With bent knees, raise basket so your arms are parallel to the floor. Hold and lower. Repeat.
At a glance:
Dance and fold laundry
Front leg kicks
Dance and fold
Rear leg lifts
Dance and fold
Side leg lifts
Dance and fold
Front arm raises
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 one you can do coupled with a healthy meal that my family loves from the Meal Makeover Moms (see link at right for more info on this fantastic resource).
Have It Your Way Tacos
Ingredients
•1 pound lean ground beef (90% lean or higher) – or I sometimes use ground turkey.
•1 large carrot, peeled and shredded (about 1 cup) - I also shred and add a pepper and half an onion.
•12 taco shells
•One 15 1/2-ounce can black beans, drained and rinsed
•1 1/2 cups pre-shredded reduced-fat Cheddar cheese
•1 cup salsa
•2 teaspoons ground cumin
•1 teaspoon chili powder
•1/2 teaspoon garlic powder
•Optional Toppings: Diced avocado, diced tomato, shredded lettuce, reduced-fat sour cream, sliced black olives
Directions
1.Set your table while dancing to music you like.
2.Measure and prep all ingredients. Continue to groove out while you do this – wiggle your hips, do toe taps or whatever strikes your fancy.
3.Heat the oven to 350°F. Bake the taco shells according to package directions.
4.Meanwhile, place a large nonstick skillet over medium-high heat. Add the meat and carrot (and onion and pepper) and cook, breaking up the large pieces, until the meat is no longer pink, about 5 minutes. Drain excess fat. While you are doing this, squat partway down, feet shoulder width apart and abs pulled in (similar to chair pose in yoga). Hold until it’s difficult (try to get 30 seconds), come up and squeeze that tushie. Now do “butt pulses” by squatting about ¼ way down, then coming up and squeezing your butt. Do 15 reps. Go back to the original squat and hold. Repeat the butt pulses. TIP: Chair Pose Instructions can be found at www.yogajournal.com/poses/493
5.When the meat is done, add the beans, cheese, salsa, cumin, chili powder, and garlic powder and stir to combine. Cook until the cheese melts and the mixture is heated through, about 2 minutes. While you are doing this lift your right leg out to the side 10 times, then the left. Repeat 2 times.
6.Remove pan from heat. Stretch your quads by standing on one foot and pulling heel on other leg toward buttocks. You may want to put a hand on the counter for balance. Do the other leg. Then touch your toes.
7.Serve the meat mixture in the taco shells with optional toppings.
Tip: Use a soft flour tortilla if your children find hard taco shells difficult to bite into.
Nutrition Information per Serving (for the original recipe): 360 calories, 15g fat (4.5g saturated), 530mg sodium, 32g carbohydrate, 5g fiber, 28g protein, 70% vitamin A, 10% vitamin C, 25% calcium, 15% iron
Grocery Day
Much of this week’s shopping workout will be done at home.
At the store: When you are done shopping, walk down each aisle one more time and also around the perimeter before you go to checkout. At checkout squeeze your abs each time you unload an item from your cart. TIP: The full sized grocery cart works better than the mini cart.
By the way, no long shirt necessary this week!
When you get home, bring in two bags at a time (even if you can carry more). Do bicep curls with your bags as you walk them into the house. This works especially well with an environmentally friendly organic cotton bag (hint, hint). Place the grocery bags on the floor.
Grab two canned goods or two of something else that is easily held. Do 15-30 shoulder presses. Place the items on the counter – you’ll use them again. How to do a shoulder press: 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.
Unload the rest of that bag. Each time you remove an item from the bag do a squat, squeezing your butt at the top.
Go to a wall and do push-ups against it – as many as you can.
Unload the next bag doing squats again.
Grab your cans and do lateral raises. Try for 15-20. 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.
Unload the next bag doing squats again.
Grab your cans, and do as many tricep extensions as you can. 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.
Put your cans and any remaining groceries away, stretch, and you are done!
At a glance:
Do extra laps around entire store before checkout
Squeeze abs when unloading cart at checkout
At home do bicep curls with 2 shopping bags at a time as you unload car
Shoulder presses
Squats while unloading bag
Wall push ups
Squats while unloading bag
Lateral raises
Squats while unloading bag
Tricep extensions
Stretch
Groggy Day
Yoga is a great resource for days when your energy is low.
Subscribe to www.myyogaonline.com and they will send you a free yoga video to try. Do as much as you can make time for. You can also surf around the site for shorter workouts.
Kreg Weiss, instructor and co-founder for the site, said it’s often tough for moms to practice yoga – but that doesn’t mean it can’t be done.
“It’s unrealistic for it to be an hour and a half long and completely quiet,” he said. “How many moms have an hour and a half quiet?”
Often, not thinking that you have to do everything is the key for moms, he said.
“Even 3 minutes just doing postural chair work will help,” he said.
He admits that moms need to be both creative and organized to make this happen.
If you have an infant, there are ways to integrate yoga with mother and baby.
For toddlers, he suggests using a child’s nap time if applicable. “Ages 3 to 5 are the challenging ages,” he said, “but you can easily do a full practice in 15 minutes if you know what you are doing.”
Older kids are great – those ages 6 to 9 can start doing yoga with their parents.
Play Day
Today you’ll do the “Monkey in the Middle” dance with your kids. I found this on the Physical Ed CD by The Learning Station. You can probably find it at your local library. However, you don’t need the official song to play. You just crank your tunes, designate a “monkey” and have everyone else copy the way they dance. Encourage everyone to get crazy! The bigger the moves the better the exercise. Keep switching off. If you want to find this CD, see the Amazon.com link to the right.
Cleaning day
This works best with a big pile of laundry.
Dance while separating laundry by destination (e.g your room, kid 1 room, kid 2 room, etc) and then fold laundry for one room.
When you walk to and from the first room to put it away, do front leg kicks in between steps. How to do them: Raise bent knee so thigh is parallel to the floor, kick your foot so the whole leg is parallel, re-bend your knee and lower the leg.
Dance and fold laundry for another room.
On the way to the second room do rear leg lifts to and from the folding area. TIP: This is the best choice for a hallway. How to do them: Take a step, lift and straighten rear leg tightening the buttocks, and hold before stepping forward. Repeat on other side. Keep abs tight and make sure you do not arch your back.
Dance and fold laundry for another room.
On the third room do side leg lifts to and from the folding area. This is best in an open space, but can be modified for a hallway. How to do them: each time you put your foot down open the opposite leg to the side. Hold to contract. Bring the leg back next to the one with the foot on the floor. Step forward with the leg you just exercised. Repeat on the other side.
Dance and fold any remaining laundry. Continue to groove out when putting it away.
When your laundry basket is empty grab it and do front arm raises. Do 1-3 sets of 10-15 reps. OPTION: do a squat at the same time you raise your arms. How to do them: Hold sides of laundry basket so your thumbs point up. With bent knees, raise basket so your arms are parallel to the floor. Hold and lower. Repeat.
At a glance:
Dance and fold laundry
Front leg kicks
Dance and fold
Rear leg lifts
Dance and fold
Side leg lifts
Dance and fold
Front arm raises
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.
Friday, October 24, 2008
Small Changes Make Big Difference
When you add them up, small changes can make a big difference in your health.
Here's one for the chilly days we're having:
Brrr – it’s getting cold and your kids want hot chocolate. Instead of buying the prefilled packets, get a no sugar added variety that comes in a cardboard can. Then, try using half the recommended amount of cocoa. Fill the cup 2/3 to 3/4 full with hot water, and fill the rest with low fat milk. If this does not work for your kids, add more cocoa until it tastes good to them (so far so good with half in my household).
Not only is this less sugar and more milk, it’s much CHEAPER than buying the packets (even if you use the full amount of cocoa). I originally used packets and split each one into 2 cups of cocoa, but my kids busted me. This way they don’t know the difference.
Here's one for the chilly days we're having:
Brrr – it’s getting cold and your kids want hot chocolate. Instead of buying the prefilled packets, get a no sugar added variety that comes in a cardboard can. Then, try using half the recommended amount of cocoa. Fill the cup 2/3 to 3/4 full with hot water, and fill the rest with low fat milk. If this does not work for your kids, add more cocoa until it tastes good to them (so far so good with half in my household).
Not only is this less sugar and more milk, it’s much CHEAPER than buying the packets (even if you use the full amount of cocoa). I originally used packets and split each one into 2 cups of cocoa, but my kids busted me. This way they don’t know the difference.
Monday, October 20, 2008
Of course I do!
OK, so you all want to know if I actually do these things. The answer is YES - I squeeze my butt at the grocery store and cook cardio chicken and beans. It gets my kids dancin too when they help set the table.
I will never, ever, ever post something that I have not tried myself in the Fitness Me In workouts - except maybe on April Fool's Day :) So if you are picturing me doing these things and laughing at my expense it's totally justified. Get ready for more laughs this weekend.
I should add that I do NOT work in a workout on every grocery trip or every time I cook.
I do it on days when I can't fit anything else in (that something is better than nothing theory).
Reclaiming a little time for myself makes me happier, and so does being silly. So grab a duster or a grocery cart and try it - I Double Dog Dare You!
I will never, ever, ever post something that I have not tried myself in the Fitness Me In workouts - except maybe on April Fool's Day :) So if you are picturing me doing these things and laughing at my expense it's totally justified. Get ready for more laughs this weekend.
I should add that I do NOT work in a workout on every grocery trip or every time I cook.
I do it on days when I can't fit anything else in (that something is better than nothing theory).
Reclaiming a little time for myself makes me happier, and so does being silly. So grab a duster or a grocery cart and try it - I Double Dog Dare You!
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