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
Showing posts with label kids. Show all posts
Showing posts with label kids. Show all posts
Sunday, January 25, 2009
Monday, January 19, 2009
Fitness Me In Workout Series #14
Cardio Cooking
Grrrr – you’ve been trying to fit a workout in all day with no success. Don’t worry –you’re a multitasking mom! You can work out and cook dinner at the same time. Ever listen to that song: “I can bring home the bacon, fry it up in a pan…” If not, you make me feel old!
Here’s a recipe I recently made up. Hope you like it!
Curry Pork Chops
Ingredients:
4 to 6 pork chops
Salt, pepper and sage to taste
1 c water
1 ½ c Pacific Natural Foods Curried Red Lentil soup
½ c cornmeal
¼ c chopped onion
Instructions:
1. Jog in place or dance as you assemble your ingredients
2. Rub salt, pepper and sage onto meat. Then roll in cornmeal and brown. As you do this, stand on right leg with knee slightly bent. Tap left toe next to right foot. Extend it back and tap toe to floor (keeping those buns TIGHT). Extend to side and tap to floor. Repeat 20 times, then switch legs. Place a chair next to you and use it for support if needed.
3. Put into baking pan or casserole dish. Add onion, soup and water. As you do this squat halfway down and hold for 30 seconds to 1 minute. Then squat about a quarter of the way down and pulse up, tightening buns at the top as you finish.
4. Bake 1 ½ hours at 350 degrees. Do 2 sets of 10 to 20 rear lunges on each leg after you place the pork chops in the oven.
Shape-Up Shopping (Grocery Day)
OK – let’s work those buns and abs while we shop in the nice warm store.
1. Keep your buns tight as you walk for 2 minutes.
2. For 1-2 aisles, tighten your buns and drag your toes behind you for a second or two with every step.
3. Walk down 4 aisles.
4. Find an empty aisle and do 10-12 squats. I like to pretend I’m looking at things on the bottom shelf, and take a step or two in between squats so I advance down the aisle.
5. Repeat steps 1-4
6. Now, for the next 2 minutes suck your belly in toward your spine every time you exhale. You can even do this one in the checkout line!
Cleaning Day
Back to my favorite (not) chore – laundry. Find a table or counter that’s handy and won’t make you bend to fold your stuff. Here’s the workout:
1. Stand on right leg. Place left foot on inner calf of right leg, knee pointed out. Keep the foot on the calf and point your knee forward, then rotate it back out. Do 20 reps and switch legs.
2. Jog or jump along as you deliver some of the laundry you’ve folded to its proper place.
3. Do plie squats as you fold more laundry. HOW TO DO THEM: Place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
4. Jog or jump along again as you deliver more laundry.
5. Do 20 side leg lifts on each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
5. Do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
6. Speed walk as you deliver the rest of your laundry – and give yourself a big pat on the back!
Play Day
Here’s an active way to work on those math skills from http://www.kidnetic.com/. The site was developed for teachers but does have a section for parents with fun games that can be played inside and outside.
Here’s one suggestion – Invisible Jump Rope - from the site.
To warm up:
• Call out numbers from 1-10 starting with one.
• Jump as you count up to that number.
• Start at 20 and count backwards while doing the invisible jump rope backwards.
Now, for younger kids you can count by 2s up to 20, 3s up to 48 and 5s up to 100.
For older kids, calls out different math problems while jumping rope at a steady pace. Use addition, subtraction and multiplication problems to make it more difficult. Once your child says the correct answer, jumps that number of jumps while counting together. During this time, jump at a more vigorous rate.
By the way, kids who are active are more likely to be academically sharper than their sedentary peers, according to a study by an East Carolina University researcher. Read an article on the study at: http://www.medicalnewstoday.com/articles/62244.php
Groggy Day
Sometimes just getting my blood flowing will make an enormous difference in my day. For a sample Pilates workout, go to http://www.myyogaonline.com/
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Grrrr – you’ve been trying to fit a workout in all day with no success. Don’t worry –you’re a multitasking mom! You can work out and cook dinner at the same time. Ever listen to that song: “I can bring home the bacon, fry it up in a pan…” If not, you make me feel old!
Here’s a recipe I recently made up. Hope you like it!
Curry Pork Chops
Ingredients:
4 to 6 pork chops
Salt, pepper and sage to taste
1 c water
1 ½ c Pacific Natural Foods Curried Red Lentil soup
½ c cornmeal
¼ c chopped onion
Instructions:
1. Jog in place or dance as you assemble your ingredients
2. Rub salt, pepper and sage onto meat. Then roll in cornmeal and brown. As you do this, stand on right leg with knee slightly bent. Tap left toe next to right foot. Extend it back and tap toe to floor (keeping those buns TIGHT). Extend to side and tap to floor. Repeat 20 times, then switch legs. Place a chair next to you and use it for support if needed.
3. Put into baking pan or casserole dish. Add onion, soup and water. As you do this squat halfway down and hold for 30 seconds to 1 minute. Then squat about a quarter of the way down and pulse up, tightening buns at the top as you finish.
4. Bake 1 ½ hours at 350 degrees. Do 2 sets of 10 to 20 rear lunges on each leg after you place the pork chops in the oven.
Shape-Up Shopping (Grocery Day)
OK – let’s work those buns and abs while we shop in the nice warm store.
1. Keep your buns tight as you walk for 2 minutes.
2. For 1-2 aisles, tighten your buns and drag your toes behind you for a second or two with every step.
3. Walk down 4 aisles.
4. Find an empty aisle and do 10-12 squats. I like to pretend I’m looking at things on the bottom shelf, and take a step or two in between squats so I advance down the aisle.
5. Repeat steps 1-4
6. Now, for the next 2 minutes suck your belly in toward your spine every time you exhale. You can even do this one in the checkout line!
Cleaning Day
Back to my favorite (not) chore – laundry. Find a table or counter that’s handy and won’t make you bend to fold your stuff. Here’s the workout:
1. Stand on right leg. Place left foot on inner calf of right leg, knee pointed out. Keep the foot on the calf and point your knee forward, then rotate it back out. Do 20 reps and switch legs.
2. Jog or jump along as you deliver some of the laundry you’ve folded to its proper place.
3. Do plie squats as you fold more laundry. HOW TO DO THEM: Place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
4. Jog or jump along again as you deliver more laundry.
5. Do 20 side leg lifts on each leg. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
5. Do 20 soccer kicks on each leg. HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
6. Speed walk as you deliver the rest of your laundry – and give yourself a big pat on the back!
Play Day
Here’s an active way to work on those math skills from http://www.kidnetic.com/. The site was developed for teachers but does have a section for parents with fun games that can be played inside and outside.
Here’s one suggestion – Invisible Jump Rope - from the site.
To warm up:
• Call out numbers from 1-10 starting with one.
• Jump as you count up to that number.
• Start at 20 and count backwards while doing the invisible jump rope backwards.
Now, for younger kids you can count by 2s up to 20, 3s up to 48 and 5s up to 100.
For older kids, calls out different math problems while jumping rope at a steady pace. Use addition, subtraction and multiplication problems to make it more difficult. Once your child says the correct answer, jumps that number of jumps while counting together. During this time, jump at a more vigorous rate.
By the way, kids who are active are more likely to be academically sharper than their sedentary peers, according to a study by an East Carolina University researcher. Read an article on the study at: http://www.medicalnewstoday.com/articles/62244.php
Groggy Day
Sometimes just getting my blood flowing will make an enormous difference in my day. For a sample Pilates workout, go to http://www.myyogaonline.com/
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Monday, January 12, 2009
Fitness Me In Workout Series #13
Shape-Up Shopping (Grocery Day)
My 5-year-old loved doing this grocery store workout with me. This is an especially fun workout because people think you are humoring your children, so you get “fun mommy” points and lots of smiles.
Don’t forget your cell phone so you can keep track of time.
1. Walk the aisles for 4 minutes looking for “ABC” items (having your child find an item with an “A” on it and so on.
2. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going! TIP: It’s good to drag your cart instead of leading with it on this one.
3. Walk forward down the next aisle.
4. Walk backwards again.
5. Walk forward down another aisle.
6. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
7. Walk forward along perimeter of store for 2 minutes
8. Walk another aisle sideways with the other leg leading.
9. Walk up and down aisles for 2 minutes looking for more ABC items.
10. Take one more backwards walk and one more sideways walk on each side.
11. Walk 2 more minutes.
You’re done (if your child agrees)!
Cardio Cooking
Here’s a tasty recipe from the National Heart, Lung and Blood Institute. With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol and sodium. Plus, you can get two workouts out of this one!
CHICKEN ORIENTALE
8 skewers
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
black pepper to taste
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (16 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 T soy sauce, low sodium
Dash of ground ginger
2 T vinegar
¼ cup vegetable oil
Workout 1:
1. Gather and prep your ingredients as you have your own dance revolution.
2. Sprinkle chicken breasts with pepper.
3. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Do a squat for each piece of chicken you thread. Jog in place each time you thread another item.
4. Place kabobs in shallow pan.
5. Combine remaining ingredients; spoon over kabobs. Meanwhile do side leg lifts. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Marinate in refrigerator at least 1 hour.
Workout 2
7. Drain the marinade. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. For the first 5 minutes dance or jog around the kitchen (it’s a good time to do some clean-up if needed while you stay moving). For the second five minutes do lunges to and from the table as you set it. For the third 5 minutes go back to your dancing or jogging.
8. Discard any leftover marinade.
Yield: 8 servings. Serving Size: 1/2 chicken breast kabob. Each serving provides: Calories: 359. Total fat: 11 g. Saturated fat: 2 g. Cholesterol: 66 mg. Sodium: 226 mg
Cleaning Day
Time to clean again – does it ever stop? That’s OK; it can be a good workout too. Today let’s vacuum. First, don’t bend to pick up toys, pieces of tape (they’re always on my floor, don’t ask me why) or other objects. Do a squat and squeeze your buns at the top. To get from object to object, jog or jump to get your heart rate up.
Now, instead of standing in one spot and using your arms, walk with your vacuum to get the room clean (similar to mowing your lawn). Keep your abs tight also to work this area as well.
Play Day
Do you ever get frustrated because you’re trying to sneak in a workout and your kids won’t leave you alone? Well if you can’t beat ‘em, join ‘em – or have them join you in a fun, physically active game.
This activity, from the North Carolina Health and Wellness Trust Fund web site, is called Hit The Deck.
Here’s what to do:
1. Get out a pack of cards.
2. Have your child select a card. Do the corresponding activity for each suit:
Heart: touch elbow to knee or crunches for 20 seconds.
Diamond: jog in place or march in place for 20 seconds.
Club: modified push-up or push-ups for 20 seconds.
Spade: jumping jacks or scissors for 20 seconds.
Note: It’s helpful to write the corresponding activities on a board or piece of paper where you can see them. If you don’t like these activities, make up your own!
More ideas from this web site are found at: http://www.fitkidsnc.com/default.aspx
Groggy Day
Here’s a Pilates workout on YouTube for your abs and back to bring some energy you’re your day: http://www.youtube.com/watch?v=6qBqptPNA7s&feature=PlayList&p=E72B3947D9C7B873&playnext=1&index=11
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
My 5-year-old loved doing this grocery store workout with me. This is an especially fun workout because people think you are humoring your children, so you get “fun mommy” points and lots of smiles.
Don’t forget your cell phone so you can keep track of time.
1. Walk the aisles for 4 minutes looking for “ABC” items (having your child find an item with an “A” on it and so on.
2. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going! TIP: It’s good to drag your cart instead of leading with it on this one.
3. Walk forward down the next aisle.
4. Walk backwards again.
5. Walk forward down another aisle.
6. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
7. Walk forward along perimeter of store for 2 minutes
8. Walk another aisle sideways with the other leg leading.
9. Walk up and down aisles for 2 minutes looking for more ABC items.
10. Take one more backwards walk and one more sideways walk on each side.
11. Walk 2 more minutes.
You’re done (if your child agrees)!
Cardio Cooking
Here’s a tasty recipe from the National Heart, Lung and Blood Institute. With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol and sodium. Plus, you can get two workouts out of this one!
CHICKEN ORIENTALE
8 skewers
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
black pepper to taste
8 parboiled whole white onions
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (16 oz) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 T soy sauce, low sodium
Dash of ground ginger
2 T vinegar
¼ cup vegetable oil
Workout 1:
1. Gather and prep your ingredients as you have your own dance revolution.
2. Sprinkle chicken breasts with pepper.
3. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Do a squat for each piece of chicken you thread. Jog in place each time you thread another item.
4. Place kabobs in shallow pan.
5. Combine remaining ingredients; spoon over kabobs. Meanwhile do side leg lifts. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
6. Marinate in refrigerator at least 1 hour.
Workout 2
7. Drain the marinade. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. For the first 5 minutes dance or jog around the kitchen (it’s a good time to do some clean-up if needed while you stay moving). For the second five minutes do lunges to and from the table as you set it. For the third 5 minutes go back to your dancing or jogging.
8. Discard any leftover marinade.
Yield: 8 servings. Serving Size: 1/2 chicken breast kabob. Each serving provides: Calories: 359. Total fat: 11 g. Saturated fat: 2 g. Cholesterol: 66 mg. Sodium: 226 mg
Cleaning Day
Time to clean again – does it ever stop? That’s OK; it can be a good workout too. Today let’s vacuum. First, don’t bend to pick up toys, pieces of tape (they’re always on my floor, don’t ask me why) or other objects. Do a squat and squeeze your buns at the top. To get from object to object, jog or jump to get your heart rate up.
Now, instead of standing in one spot and using your arms, walk with your vacuum to get the room clean (similar to mowing your lawn). Keep your abs tight also to work this area as well.
Play Day
Do you ever get frustrated because you’re trying to sneak in a workout and your kids won’t leave you alone? Well if you can’t beat ‘em, join ‘em – or have them join you in a fun, physically active game.
This activity, from the North Carolina Health and Wellness Trust Fund web site, is called Hit The Deck.
Here’s what to do:
1. Get out a pack of cards.
2. Have your child select a card. Do the corresponding activity for each suit:
Heart: touch elbow to knee or crunches for 20 seconds.
Diamond: jog in place or march in place for 20 seconds.
Club: modified push-up or push-ups for 20 seconds.
Spade: jumping jacks or scissors for 20 seconds.
Note: It’s helpful to write the corresponding activities on a board or piece of paper where you can see them. If you don’t like these activities, make up your own!
More ideas from this web site are found at: http://www.fitkidsnc.com/default.aspx
Groggy Day
Here’s a Pilates workout on YouTube for your abs and back to bring some energy you’re your day: http://www.youtube.com/watch?v=6qBqptPNA7s&feature=PlayList&p=E72B3947D9C7B873&playnext=1&index=11
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
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.
Monday, December 1, 2008
Here's one of the best ways to avoid the flu
It seems there is a week for everything, but this is a good one. Dec. 7-13 is National Hand-Washing Awareness Week.
Not ironically, this overlaps with the Centers for Disease Control's recently announced National Influenza Vaccination Week (Dec. 8-14).
This seems silly to some, but washing your hands is the single most effective way to prevent the spread of infection.
We all THINK we know how to wash hands, but there's actually a proper way to do it -- and not everyone does it right, according to USA.gov News.
If nothing else, you might want to remind your kids on the proper techniques. I know my boys need daily monitoring! Here are the instructions:
1. Wet your hands with clean running water and apply soap. Use warm water if it is available.
2. Rub hands together, making a lather, and scrub for 15-20 seconds (imagine singing "Happy Birthday" two times).
3. Rinse hands well under running water.
4. Dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet. NOTE: I'm one of those paranoid people who also uses the towel to open the door if I'm in a public restroom.
If soap and clean water are not available, use an alcohol-based hand rub, AKA sanitizer.
There's a right way to do this too, says Thurston County Health Officer Diana Yu.
First, use sanitizer on visibly clean hands. Otherwise the grit and dirt trap the nasty stuff you want to get rid of.
Also, you need to use a good-sized glob, wet the entire hand and let it air dry.
“If you wipe it on your shirt or a towel you have messed it up,” Yu says. “There’s actually a correct way to use hand sanitizer. The evaporation of alcohol kills the bugs on your hand.”
Here's some more information on flu shots as well as the vaccinations we need as adults in an article I wrote for The Olympian newspaper: http://www.theolympian.com/living/story/681526.html
Not ironically, this overlaps with the Centers for Disease Control's recently announced National Influenza Vaccination Week (Dec. 8-14).
This seems silly to some, but washing your hands is the single most effective way to prevent the spread of infection.
We all THINK we know how to wash hands, but there's actually a proper way to do it -- and not everyone does it right, according to USA.gov News.
If nothing else, you might want to remind your kids on the proper techniques. I know my boys need daily monitoring! Here are the instructions:
1. Wet your hands with clean running water and apply soap. Use warm water if it is available.
2. Rub hands together, making a lather, and scrub for 15-20 seconds (imagine singing "Happy Birthday" two times).
3. Rinse hands well under running water.
4. Dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet. NOTE: I'm one of those paranoid people who also uses the towel to open the door if I'm in a public restroom.
If soap and clean water are not available, use an alcohol-based hand rub, AKA sanitizer.
There's a right way to do this too, says Thurston County Health Officer Diana Yu.
First, use sanitizer on visibly clean hands. Otherwise the grit and dirt trap the nasty stuff you want to get rid of.
Also, you need to use a good-sized glob, wet the entire hand and let it air dry.
“If you wipe it on your shirt or a towel you have messed it up,” Yu says. “There’s actually a correct way to use hand sanitizer. The evaporation of alcohol kills the bugs on your hand.”
Here's some more information on flu shots as well as the vaccinations we need as adults in an article I wrote for The Olympian newspaper: http://www.theolympian.com/living/story/681526.html
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