Cardio Cooking
When I’m frustrated by a day gone by without time for a workout, I add one in as I cook a healthy dinner. Chicken is always a great choice for healthy eating. Here’s a great recipe that I learned during a cooking class at Toscano’s Café and Wine Bar. For more on the restaurant, see http://www.toscanospuyallup.com/
Chicken Picatta
4 boneless chicken breasts
1 C bread crumbs
2 T capers
½ C thinly sliced onions
1 tomato, diced
2 T softened butter
Salt and pepper
Oregano
3 T olive oil
¾ C dry white wine or vermouth
1 whole lemon, or ¼ C lemon juice
Instructions:
1. Assemble and prep your ingredients as you dance, dance, dance. Keep movin’ as you cut each breast in half lengthwise and flatten slightly so no piece is more than ¾ inch thick.
2. Sprinkle salt and pepper onto chicken, and dredge pieces in bread crumbs. Meanwhile do a hula-hoop movement with your waist 20 times. Do the movement the other way 20 times.
3. Heat the olive oil in a sauté pan. Meanwhile lift your right knee out to the side and up 15 times (so your knee points away from the right side of your body), repeat on the left.
4. Brown the chicken on both sides. Add the onions and let them begin to brown. Do butt pulses as you cook the chicken and onions. HOW TO DO THEM: Squat about ¼ way down, then come up and squeeze your butt.
5. Deglaze the pan with white wine. Add pepper, capers, lemon and oregano. Transfer contents of sauté pan into baking dish. Cover and cook on medium heat about 10-15 minutes until chicken is completely cooked.
6. After the chicken is in the oven, do the “jumping twist” by placing your feet at a 45 degree angle, then twisting and jumping to a 45 degree angle on the other side for 1-2 minutes.
7. Do lunges as you set the table, and keep your body moving as you clean up or work on side dishes while waiting for the chicken.
8. When chicken is cooked, place it on a serving plate. Transfer onions and drippings back into sauté pan. Bring pan drippings to a boil, adding water if needed to make a thin sauce. Add diced tomato. Remove pan from heat and slowly stir in butter. Pour over chicken. As you cook the sauce, Hold your right arm out to the side and make 30 tiny circles. Repeat with the left arm.
9. Enjoy your meal and the afterglow of your workout!
Shape-Up Shopping (Grocery Day)
Here’s one you can do at home as you unload that car.
1. Bring in one bag at a time. With each step, lift your leg so your thigh is parallel to the ground, then snap your foot out to kick so your entire leg is parallel with the ground before lowering it for the next step. Do this for the first 3 trips back and forth to the car. Leave bags on floor in an area that is not near the place your groceries go (for example opposite side of the kitchen from the refrigerator or in the dining room) for later.
2. Bring in 2 bags of about equal weight. Hold your arms straight out in front of you so that your arms are now parallel to the ground. Lower them about an inch and pulse them back up as you walk.
3. For the rest of the bags, raise your knees toward your chest with each step as you walk or jog back and forth.
4. Inside, do a squat each time you remove an item from the first bag and then jump or hop to its destination.
5. Now do a plie squat each time you get into the second bag, and jog it to its location while raising the object(s) above your head.
6. Do a regular squat and jump or hop to the destination for the third bag.
7. Keep your booty movin as you put items from remaining bags away, either by jogging or dancing.
8. Stretch and pat yourself on the back for fitting in a workout!
Cleaning Day
Have you vacuumed out your couch and chair cushions lately? How about giving this chore some new appeal by making it into a workout!
1. Make sure you are dancing or jogging as you get your vacuum out to warm up.
2. Remove cushion 1. Grab your vacuum hose and squat about halfway down. Stay there as you vacuum under that cushion. Make sure to keep your abs tight.
3. Remove cushion 2. Do full range squats as you work on this area.
4. Remove cushion 3. Get into a wide-legged squat position with toes pointed out at 45 degrees and hold as you vacuum this area.
5. Turn off the vacuum, do a set of 10 lunges on each leg, and replace your cushions.
6. Remove cushion 4. As you vacuum lunge out to the side, ending in a wide-stanced squat, come up in the center and lunge to the other side. Try to do 8 on each side.
7. Do a jumping jack movement with your legs as you vacuum any other cushions you have and replace them – yes, you’ll feel like an uncoordinated dork as you do these (at least I did)!
Play Day
How about inspiring a love of gardening in your kids? It’s a lifelong activity that benefits both body and mind, say the Centers for Disease Control and Prevention and the American College of Sports Medicine.
There are lots of fun projects you can do with your kids.
Ed Hume, Washington gardening personality and host of TV show Gardening in America, says kids can grow trees from any citrus fruit, such as oranges, lemons and limes. Let the seeds dry at least overnight. Plant them about one-quarter to one-half inch below the soil, and care for it like you would a houseplant, giving it water each week to 10 days. Keep it in a location that gets lots of light. Don’t fertilize it because you may burn the new roots.
For more ideas, see an article I wrote for The News Tribune in Tacoma, WA: http://www.thenewstribune.com/soundlife/story/627051.html
Groggy Day
I like to do abs on days when I am tired – perhaps because I get to lie down as I exercise! Here’s a good one on YouTube: http://www.youtube.com/watch?v=-YI0cxuNcq8&feature=PlayList&p=14CBD3AC8ADEB930&playnext=1&index=4
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Showing posts with label leg extension. Show all posts
Showing posts with label leg extension. Show all posts
Tuesday, February 17, 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 5, 2009
Fitness Me In Workout Series #12
Cardio Cooking
Several people asked me for this recipe recently (well 3, but hey, who’s counting?) so here it is for all to share with an added cardio kick:
Sweet Potato Apple Casserole
Ingredients:
1 1/2 pounds sweet potatoes, peeled and grated
1 onion, grated
5 egg whites or 3 whole eggs
1 t salt
¼ t white pepper
½ c white sorghum flour
¼ c raisins
¼ cup white wine – sweeter is better
2 large apples, chopped with peel in them.
4 T butter or Earth Balance spread
3/4 c brown sugar (divided into ½ cup and ¼ cup)
1 T lemon juice
1/3 c. broken cashews
1/4 t. ground ginger
Instructions:
1. Shake your thing as you nab the raisins and wine. Soak the raisins in the vino to plump (about 30 min).
2. Prep and assemble the rest of your ingredients as you continue your dance revolution.
3. Take 1/2 t. salt, 1/2 c. packed brown sugar, cashews and ginger. Mix in food processor or blender and set aside. Meanwhile squat and hold as the mix blends. When it’s done come up and squeeze your behind.
4. Place grated sweet potatoes and onion in large bowl. Beat in eggs, ½ t salt and white pepper. Add flour and mix well. Set aside. Meanwhile step from side to side, kicking your heel up as close to your butt as you can get it.
5. In frying pan melt butter or Earth Balance and add apples. Cook until wilted, 3-5 min. Add ¼ c brown sugar and lemon juice. Do mini-squats as you complete this step, making sure to squeeze at the top.
6. Drain raisins and add to apple mixture.
7. In a baking dish, layer sweet potato mix, then apple mix, then cashew mix. Make a second layer of sweet potato, topped by cashew mix. Meanwhile, Stand on right leg, knee slightly bent. Point toe of left foot and tap it to the side, and then immediately next to your right foot. Do 2 reps and switch feet. Do as many sets of 20 as you can.
8. Bake at 350 degrees 30-40 minutes.
***Note: You can also blend all ingredients in a food processor instead of layering.
Shape-Up Shopping (Grocery Day)
It’s still way too cold for me to park far away. Not only do I want to avoid slipping on the ice, I’m what my 5-year-old calls a “snow wuss” when I’m not playing or skiing on the colds stuff (kind of like bugs and camping – they’re OK in the tent but not in the house). Here's what you can do in the nice, warm indoors:
1. For the first half of your grocery list, stand on only one leg (or just keep weight on one) each time you select an item to buy.
2. Walk up and down each aisle in the store before when you are about halfway done shopping.
3. Soldier march: Now, remember those old style marches soldiers of bygone days did? Do a subtle version by straightening your leg and flexing your quadriceps muscles each time you take a step (no, you don’t need to stick your leg way out). Do this down 3 different aisles.
4. Walk 3 aisles
5. Side leg lift walk: Do 3 aisles of lifting your leg to the side and pausing before moving it forward with each step.
6. Either finish shopping or repeat steps 3 through 5.
7. Tighten and release abs while in checkout line.
When you get home:
1. Hop, skip or jump everywhere you need to go as you put your groceries away.
2. Then, after you unload your stuff, hold 2 cans or jars of equal weight in front of the body, on shoulders, or at hips. Stand with feet wide apart, toes turned out and knees tracking directly over the toes. Lunge side to side, keeping torso upright, and hips opened wide. Alternate sides, or do one side at a time. Try for 3 sets of 12, jogging in place in between sets.
Cleaning Day
OK, you are stuck inside, but you can prepare for or pretend you are skiing while you do the never-ending chore of laundry (can you tell I really don’t like this chore so try and make it fun on a regular basis?).
Here’s how:
Dump your laundry on a bed or table.
Do the following circuit as many times as you can while you fold your laundry. I do six reps of an exercise each time I fold an item.
1. Ski jump: Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left. Repeat.
2. Tuck jumps (or just regular if you want): Jump and bring knees to the chest. Land on balls of feet and repeat.
3. Single leg lateral hops: Stand on one foot. Hop sideways onto other foot. Then hop sideways back to first foot.
4. Front scissor jump: Stand with knees bent. One foot is in front of you and the other behind equal distance. Jump up and switch your feet (like a jumping jack but with legs going front and back instead of side to side)
5. Diagonal jumps: Jump forward and to the left (about 45 degrees), then backwards to center. Jump forward and to the right, then backwards to center.
Play Day
Playing with your kids is a great way to gain some exercise time. This one can be suitable all the way through middle school, according to the Web site from the North Carolina Department of Public Instruction, http://ncpe4me.com/index.html. The site has lots of other great ideas.
Sports on the Move:
Say a sport and movement and have your kids repeat that movement for about 30 seconds until a new movement is stated.
Examples:
Basketball: dribble with fingertips; dribble through legs; dribble around back; jump shot and follow through; bounce pass; chest pass; overhead pass; defensive slide to front and back to start position
Soccer: shot on goal (practice with both feet); inside of foot pass; outside of foot pass; long banana kick; juggle imaginary soccer ball; trap ball with thigh; trap ball with feet
Baseball or softball: swing a bat; windup and pitch; field a ground ball; catch a fly ball; play imaginary catch
Tennis: forehand; backhand; serve; volley
Volleyball: serve, set, dig, spike
Football: quarterback long pass; short pass; catch imaginary ball;
kick field goal; punt; catch a punt; block
Golf swing
Drive a NASCAR
Lacrosse
Tae Kwon Do
Groggy Day
Still worn out from all of those holidays and the return to school? Try out this Kundalini Yoga routine on YouTube to gain some energy: http://www.youtube.com/watch?v=OsSWWLo9g7s&feature=related This exercise uses a technique called “Breath of Fire” It’s a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. A good description is on the Yoga Yoga Web site, http://www.yogayoga.com/kundalini/pranayama
Or, you can watch the same guy demonstrate at: http://www.youtube.com/watch?v=zsEZylK8sDA
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.
Several people asked me for this recipe recently (well 3, but hey, who’s counting?) so here it is for all to share with an added cardio kick:
Sweet Potato Apple Casserole
Ingredients:
1 1/2 pounds sweet potatoes, peeled and grated
1 onion, grated
5 egg whites or 3 whole eggs
1 t salt
¼ t white pepper
½ c white sorghum flour
¼ c raisins
¼ cup white wine – sweeter is better
2 large apples, chopped with peel in them.
4 T butter or Earth Balance spread
3/4 c brown sugar (divided into ½ cup and ¼ cup)
1 T lemon juice
1/3 c. broken cashews
1/4 t. ground ginger
Instructions:
1. Shake your thing as you nab the raisins and wine. Soak the raisins in the vino to plump (about 30 min).
2. Prep and assemble the rest of your ingredients as you continue your dance revolution.
3. Take 1/2 t. salt, 1/2 c. packed brown sugar, cashews and ginger. Mix in food processor or blender and set aside. Meanwhile squat and hold as the mix blends. When it’s done come up and squeeze your behind.
4. Place grated sweet potatoes and onion in large bowl. Beat in eggs, ½ t salt and white pepper. Add flour and mix well. Set aside. Meanwhile step from side to side, kicking your heel up as close to your butt as you can get it.
5. In frying pan melt butter or Earth Balance and add apples. Cook until wilted, 3-5 min. Add ¼ c brown sugar and lemon juice. Do mini-squats as you complete this step, making sure to squeeze at the top.
6. Drain raisins and add to apple mixture.
7. In a baking dish, layer sweet potato mix, then apple mix, then cashew mix. Make a second layer of sweet potato, topped by cashew mix. Meanwhile, Stand on right leg, knee slightly bent. Point toe of left foot and tap it to the side, and then immediately next to your right foot. Do 2 reps and switch feet. Do as many sets of 20 as you can.
8. Bake at 350 degrees 30-40 minutes.
***Note: You can also blend all ingredients in a food processor instead of layering.
Shape-Up Shopping (Grocery Day)
It’s still way too cold for me to park far away. Not only do I want to avoid slipping on the ice, I’m what my 5-year-old calls a “snow wuss” when I’m not playing or skiing on the colds stuff (kind of like bugs and camping – they’re OK in the tent but not in the house). Here's what you can do in the nice, warm indoors:
1. For the first half of your grocery list, stand on only one leg (or just keep weight on one) each time you select an item to buy.
2. Walk up and down each aisle in the store before when you are about halfway done shopping.
3. Soldier march: Now, remember those old style marches soldiers of bygone days did? Do a subtle version by straightening your leg and flexing your quadriceps muscles each time you take a step (no, you don’t need to stick your leg way out). Do this down 3 different aisles.
4. Walk 3 aisles
5. Side leg lift walk: Do 3 aisles of lifting your leg to the side and pausing before moving it forward with each step.
6. Either finish shopping or repeat steps 3 through 5.
7. Tighten and release abs while in checkout line.
When you get home:
1. Hop, skip or jump everywhere you need to go as you put your groceries away.
2. Then, after you unload your stuff, hold 2 cans or jars of equal weight in front of the body, on shoulders, or at hips. Stand with feet wide apart, toes turned out and knees tracking directly over the toes. Lunge side to side, keeping torso upright, and hips opened wide. Alternate sides, or do one side at a time. Try for 3 sets of 12, jogging in place in between sets.
Cleaning Day
OK, you are stuck inside, but you can prepare for or pretend you are skiing while you do the never-ending chore of laundry (can you tell I really don’t like this chore so try and make it fun on a regular basis?).
Here’s how:
Dump your laundry on a bed or table.
Do the following circuit as many times as you can while you fold your laundry. I do six reps of an exercise each time I fold an item.
1. Ski jump: Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left. Repeat.
2. Tuck jumps (or just regular if you want): Jump and bring knees to the chest. Land on balls of feet and repeat.
3. Single leg lateral hops: Stand on one foot. Hop sideways onto other foot. Then hop sideways back to first foot.
4. Front scissor jump: Stand with knees bent. One foot is in front of you and the other behind equal distance. Jump up and switch your feet (like a jumping jack but with legs going front and back instead of side to side)
5. Diagonal jumps: Jump forward and to the left (about 45 degrees), then backwards to center. Jump forward and to the right, then backwards to center.
Play Day
Playing with your kids is a great way to gain some exercise time. This one can be suitable all the way through middle school, according to the Web site from the North Carolina Department of Public Instruction, http://ncpe4me.com/index.html. The site has lots of other great ideas.
Sports on the Move:
Say a sport and movement and have your kids repeat that movement for about 30 seconds until a new movement is stated.
Examples:
Basketball: dribble with fingertips; dribble through legs; dribble around back; jump shot and follow through; bounce pass; chest pass; overhead pass; defensive slide to front and back to start position
Soccer: shot on goal (practice with both feet); inside of foot pass; outside of foot pass; long banana kick; juggle imaginary soccer ball; trap ball with thigh; trap ball with feet
Baseball or softball: swing a bat; windup and pitch; field a ground ball; catch a fly ball; play imaginary catch
Tennis: forehand; backhand; serve; volley
Volleyball: serve, set, dig, spike
Football: quarterback long pass; short pass; catch imaginary ball;
kick field goal; punt; catch a punt; block
Golf swing
Drive a NASCAR
Lacrosse
Tae Kwon Do
Groggy Day
Still worn out from all of those holidays and the return to school? Try out this Kundalini Yoga routine on YouTube to gain some energy: http://www.youtube.com/watch?v=OsSWWLo9g7s&feature=related This exercise uses a technique called “Breath of Fire” It’s a rapid, rhythmic, and continuous breath that sounds like powerful sniffing. A good description is on the Yoga Yoga Web site, http://www.yogayoga.com/kundalini/pranayama
Or, you can watch the same guy demonstrate at: http://www.youtube.com/watch?v=zsEZylK8sDA
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 15, 2008
Fitness Me In Workout Series #9
Cardio Cooking
This recipe comes from Iceland, which has one of the lowest rates of depression in the world despite the long, dark, cold days. In the U.S., the lifetime risk of experiencing depression is 20 percent in women and 12 percent in men. Icelanders also have half the death rate from heart disease and diabetes, lower obesity rates and greater life expectancy than North Americans, according to Daphne Miller, M.D., and author of “The Jungle Effect,” which discusses the healthiest diets around the world.
Here is a great Icelandic dinner from the book courtesy of Miller.
Sweet and Sour Cabbage
1 small red cabbage, sliced into thin strips
1 apple, peeled, cored and diced
1 cup blueberry, bilberry or other deep-colored, unsweetened juice
2-3 tablespoons red wine or apple cider vinegar
3 whole cloves or ½ t ground cloves
1 T butter
Sugar or honey and salt to taste
Instructions:
1. Get your body moving to some fun tunes as you prep and assemble your ingredients.
2. Place cabbage and apple in medium saucepan. Stir in juice, vinegar and cloves. As you do so, do 20 side leg lifts on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
3. Bring to a boil, then cover and simmer on low for 45 minutes, stirring every so often. You can cook this longer if you prefer it to be softer. Now work your inner and outer thighs some more with 2 o’clock lunges. Do 2 sets of 10 on each leg. You can find instructions on how to do them on You Tube at: http://www.youtube.com/watch?v=f37XpK4yN1E
4. Now it’s time to shake that booty again and get started on the fish recipe below
5. When the 45 minutes are done, add butter, allow it to melt, and then stir into cabbage mixture. Add salt/sugar as desired. Serve hot with Fish and Potato Mash (below).
NOTE: The next day leftovers are excellent on a sandwich.
Fish and Potato Mash (Stappa)
1 pound white fish (like cod or sole)
1 pound waxy potatoes with skin on (such as fingerling), cut into 1- to 2-inch chunks
1 cup warm milk (more or less as needed)
1 T butter or cream (optional)
Salt and pepper to taste
Chives or parsley for garnish
1. Prep and assemble your ingredients as you shake that booty.
2. Cook fish 3-5 minutes in a pot of boiling water until the fish becomes flaky. As your fish boil, step back from the stove and do squats. Try for at least 3 sets of 10. In between sets don’t forget to dance to keep that heart rate up.
3. Remove fish with a slotted spoon and drain, and put potatoes in same boiling water to cook until soft. Flake the fish with a fork, making sure to remove any bones (the skin is full of omega-3s but if you find it unappetizing remove it as well). Keep on dancing as you do this.
4. As you cook the potatoes (about 20 minutes), go back to those 10 and 2 o’clock lunges. Try for another 2 sets of 10. Shake your legs out for a minute, then do the following:
a. Soccer kicks (20 each leg) HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
b. Side leg lifts (20 each leg)
c. Rear leg lifts (20 each leg) HOW TO DO THEM: extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor
d. Repeat sequence of soccer kicks and side and rear lifts if possible
5. Now is a good time to set the table. Keep that body moving as you do so. Take a stretch break before finishing up with the cooking.
6. Drain water from potatoes. Add flaked white fish, milk, and butter or cream and mash to desired texture. Add salt and pepper to taste. Serve hot scooped over Sweet and Sour Cabbage (using an ice cream scoop makes this look nice). Top with chives or parsley. Keep dancing slowly to cool down.
Note: Miller says this is a good way to introduce fish to a “fish hater.”
Shape-Up Shopping (Grocery Day)
We’ve actually got snow where I live, so I completely understand not wanting to walk extra outside where it is cold and slippery. Instead, work in a workout at the grocery store where it is warm and safe. I like to do this either with a full cart or halfway through my shopping.
Here’s how:
1. Do 5 laps around perimeter of the store. For the last 2 laps, keep abs pulled in as tight as possible. Don’t forget to breathe.
2. Do walking butt crunches down one aisle. HOW TO DO THEM: With each step, drag your rear toe on the floor behind you, tightening butt as toe points. Go very slowly.
3. Walk down 4 more aisles.
5. Repeat butt crunches.
6. Walk for 2 minutes.
7. Find another aisle with no traffic. Squat down and look at something. Stand tightening your butt at the top, take a few steps and repeat. Make your way down the aisle, and try to do at least 10. TIP: You can always leave the aisle if someone comes down it and resume in another location.
8. Walk for 2 minutes.
9. Head for the cashier. During checkout tighten and release your abs as you unload your cart.
At a glance:
5 laps around perimeter, with abs tight for 2 laps
Walking butt crunches
Walk 4 aisles
Repeat butt crunches
Walk 2 minutes
10 squats
Walk 2 minutes
Abs at cash register
Cleaning Day
Who doesn’t have a bit of laundry piling up this time of year? If you don’t please email me your secret! This is the chore I like the least, so I make it fun and active to compensate. Here’s an arm workout:
1. Dance as you fill your laundry basket with clean clothes. Now take the basket and do as many bicep curls as you can. This works best if you have a round basket. If rectangular you want to hold it on the narrow sides (so your arms are not out wide). If the basket is too heavy you can remove some of the clothing.
2. Tap your toes side to side as you fold about half of the laundry.
3. Do another set of bicep curls
4. Tap your toes to the front as you fold the rest of this basket.
5. Do one more set bicep curls with the empty basket.
6. Now lift the basket out to the side with one arm. If it’s too easy with the empty basket place some of the clothes back in it. Repeat on the other arm.
7. Briskly walk your laundry to the room it will be put away in. Put it down and do a set of wall push-ups. Keep your booty shakin as you put about half the laundry away. Repeat the wall push-ups. Put remaining laundry away, and do your final set of wall push-ups.
8. Reach around and pat yourself on the back for being such a great multitasker!
Play Day
I liked the State of Missouri Department of Health energizers so much that I’m posting another one. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
This activity, called “California Dreamin,” takes you on a virtual tour of California. Here’s what to do:
1. March across the Golden Gate Bridge
2. Surf in the Pacific Ocean
3. Climb up a Redwood Tree
4. Pretend you are an actor and wave to all your fans
5. Flex your muscles like Arnold Schwarzenegger, the Governor
6. Stomp the grapes
7. Pick oranges
8. In line skate on the boardwalk
9. Ski on the Sierra Nevadas
10. Climb Mount Whitney, the highest peak in the continental U.S.
11. Crawl through the Death Valley Desert
12. Hit a homerun at Pac-Bell Park
13. Shoot a foul shot at the Staples Center
Groggy Day
OK, there’s not enough time in the day – especially with the rapid approach of the holidays. So we need to work out smarter and more efficiently. Keeping the core strong is vital to protecting the back and preventing injuries. According to an American Council on Exercise study, the bicycle exercise is the best move to target that abdominal “six pack” and the obliques at the same time.
To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Exhale as you do this.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion.
NOTE: With this one, it’s quality, not quantity that counts, so move slowly and really feel these exercises as you do them.
Two yoga exercises are a great compliment to the bicycle:
1. Plank pose (see http://www.best-abs-exercises.com/plank-exercise.html for instructions different levels of difficulty)
2. Boat pose (see http://www.best-abs-exercises.com/yoga-abdominal-exercise-boat-pose.html)
For the full ACE study, see http://exercise.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=exercise&cdn=health&tm=124&gps=250_421_1676_821&f=21&su=p284.9.336.ip_p674.5.336.ip_&tt=29&bt=0&bts=0&zu=http%3A//www.acefitness.org/getfit/abstudy_results.aspx
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
This recipe comes from Iceland, which has one of the lowest rates of depression in the world despite the long, dark, cold days. In the U.S., the lifetime risk of experiencing depression is 20 percent in women and 12 percent in men. Icelanders also have half the death rate from heart disease and diabetes, lower obesity rates and greater life expectancy than North Americans, according to Daphne Miller, M.D., and author of “The Jungle Effect,” which discusses the healthiest diets around the world.
Here is a great Icelandic dinner from the book courtesy of Miller.
Sweet and Sour Cabbage
1 small red cabbage, sliced into thin strips
1 apple, peeled, cored and diced
1 cup blueberry, bilberry or other deep-colored, unsweetened juice
2-3 tablespoons red wine or apple cider vinegar
3 whole cloves or ½ t ground cloves
1 T butter
Sugar or honey and salt to taste
Instructions:
1. Get your body moving to some fun tunes as you prep and assemble your ingredients.
2. Place cabbage and apple in medium saucepan. Stir in juice, vinegar and cloves. As you do so, do 20 side leg lifts on each side. HOW TO DO THEM: Lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3.
3. Bring to a boil, then cover and simmer on low for 45 minutes, stirring every so often. You can cook this longer if you prefer it to be softer. Now work your inner and outer thighs some more with 2 o’clock lunges. Do 2 sets of 10 on each leg. You can find instructions on how to do them on You Tube at: http://www.youtube.com/watch?v=f37XpK4yN1E
4. Now it’s time to shake that booty again and get started on the fish recipe below
5. When the 45 minutes are done, add butter, allow it to melt, and then stir into cabbage mixture. Add salt/sugar as desired. Serve hot with Fish and Potato Mash (below).
NOTE: The next day leftovers are excellent on a sandwich.
Fish and Potato Mash (Stappa)
1 pound white fish (like cod or sole)
1 pound waxy potatoes with skin on (such as fingerling), cut into 1- to 2-inch chunks
1 cup warm milk (more or less as needed)
1 T butter or cream (optional)
Salt and pepper to taste
Chives or parsley for garnish
1. Prep and assemble your ingredients as you shake that booty.
2. Cook fish 3-5 minutes in a pot of boiling water until the fish becomes flaky. As your fish boil, step back from the stove and do squats. Try for at least 3 sets of 10. In between sets don’t forget to dance to keep that heart rate up.
3. Remove fish with a slotted spoon and drain, and put potatoes in same boiling water to cook until soft. Flake the fish with a fork, making sure to remove any bones (the skin is full of omega-3s but if you find it unappetizing remove it as well). Keep on dancing as you do this.
4. As you cook the potatoes (about 20 minutes), go back to those 10 and 2 o’clock lunges. Try for another 2 sets of 10. Shake your legs out for a minute, then do the following:
a. Soccer kicks (20 each leg) HOW TO DO THEM: Flex your foot so sole it is parallel to the floor. Turn your toe out. Move leg forward as if kicking a soccer ball. Hold 3 seconds. Repeat. You’ll feel this on the inner thigh.
b. Side leg lifts (20 each leg)
c. Rear leg lifts (20 each leg) HOW TO DO THEM: extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor
d. Repeat sequence of soccer kicks and side and rear lifts if possible
5. Now is a good time to set the table. Keep that body moving as you do so. Take a stretch break before finishing up with the cooking.
6. Drain water from potatoes. Add flaked white fish, milk, and butter or cream and mash to desired texture. Add salt and pepper to taste. Serve hot scooped over Sweet and Sour Cabbage (using an ice cream scoop makes this look nice). Top with chives or parsley. Keep dancing slowly to cool down.
Note: Miller says this is a good way to introduce fish to a “fish hater.”
Shape-Up Shopping (Grocery Day)
We’ve actually got snow where I live, so I completely understand not wanting to walk extra outside where it is cold and slippery. Instead, work in a workout at the grocery store where it is warm and safe. I like to do this either with a full cart or halfway through my shopping.
Here’s how:
1. Do 5 laps around perimeter of the store. For the last 2 laps, keep abs pulled in as tight as possible. Don’t forget to breathe.
2. Do walking butt crunches down one aisle. HOW TO DO THEM: With each step, drag your rear toe on the floor behind you, tightening butt as toe points. Go very slowly.
3. Walk down 4 more aisles.
5. Repeat butt crunches.
6. Walk for 2 minutes.
7. Find another aisle with no traffic. Squat down and look at something. Stand tightening your butt at the top, take a few steps and repeat. Make your way down the aisle, and try to do at least 10. TIP: You can always leave the aisle if someone comes down it and resume in another location.
8. Walk for 2 minutes.
9. Head for the cashier. During checkout tighten and release your abs as you unload your cart.
At a glance:
5 laps around perimeter, with abs tight for 2 laps
Walking butt crunches
Walk 4 aisles
Repeat butt crunches
Walk 2 minutes
10 squats
Walk 2 minutes
Abs at cash register
Cleaning Day
Who doesn’t have a bit of laundry piling up this time of year? If you don’t please email me your secret! This is the chore I like the least, so I make it fun and active to compensate. Here’s an arm workout:
1. Dance as you fill your laundry basket with clean clothes. Now take the basket and do as many bicep curls as you can. This works best if you have a round basket. If rectangular you want to hold it on the narrow sides (so your arms are not out wide). If the basket is too heavy you can remove some of the clothing.
2. Tap your toes side to side as you fold about half of the laundry.
3. Do another set of bicep curls
4. Tap your toes to the front as you fold the rest of this basket.
5. Do one more set bicep curls with the empty basket.
6. Now lift the basket out to the side with one arm. If it’s too easy with the empty basket place some of the clothes back in it. Repeat on the other arm.
7. Briskly walk your laundry to the room it will be put away in. Put it down and do a set of wall push-ups. Keep your booty shakin as you put about half the laundry away. Repeat the wall push-ups. Put remaining laundry away, and do your final set of wall push-ups.
8. Reach around and pat yourself on the back for being such a great multitasker!
Play Day
I liked the State of Missouri Department of Health energizers so much that I’m posting another one. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
This activity, called “California Dreamin,” takes you on a virtual tour of California. Here’s what to do:
1. March across the Golden Gate Bridge
2. Surf in the Pacific Ocean
3. Climb up a Redwood Tree
4. Pretend you are an actor and wave to all your fans
5. Flex your muscles like Arnold Schwarzenegger, the Governor
6. Stomp the grapes
7. Pick oranges
8. In line skate on the boardwalk
9. Ski on the Sierra Nevadas
10. Climb Mount Whitney, the highest peak in the continental U.S.
11. Crawl through the Death Valley Desert
12. Hit a homerun at Pac-Bell Park
13. Shoot a foul shot at the Staples Center
Groggy Day
OK, there’s not enough time in the day – especially with the rapid approach of the holidays. So we need to work out smarter and more efficiently. Keeping the core strong is vital to protecting the back and preventing injuries. According to an American Council on Exercise study, the bicycle exercise is the best move to target that abdominal “six pack” and the obliques at the same time.
To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee. Exhale as you do this.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion.
NOTE: With this one, it’s quality, not quantity that counts, so move slowly and really feel these exercises as you do them.
Two yoga exercises are a great compliment to the bicycle:
1. Plank pose (see http://www.best-abs-exercises.com/plank-exercise.html for instructions different levels of difficulty)
2. Boat pose (see http://www.best-abs-exercises.com/yoga-abdominal-exercise-boat-pose.html)
For the full ACE study, see http://exercise.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=exercise&cdn=health&tm=124&gps=250_421_1676_821&f=21&su=p284.9.336.ip_p674.5.336.ip_&tt=29&bt=0&bts=0&zu=http%3A//www.acefitness.org/getfit/abstudy_results.aspx
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Sunday, November 16, 2008
Fitness Me In Workout #5
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor. For the rear lifts, extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor. For the rear lifts, extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
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.
Subscribe to:
Posts (Atom)
Posts
