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.
Showing posts with label lunges. Show all posts
Showing posts with label lunges. Show all posts
Monday, December 15, 2008
Sunday, November 16, 2008
Fitness Me In Workout #5
Cardio Cooking
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor. For the rear lifts, extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
The day has gone by, and now it’s time to cook dinner with no workout in sight.
Here’s the solution: Cardio Cooking and a fabulous fish recipe from Daphne Miller, M.D., author of “The Jungle Effect.” Miller traveled the world to what she calls “cold spots,” areas where there is an unusually low number of people suffering from a particular disease such as diabetes, heart disease, depression, or colon, breast and prostate cancers. In her nutrition book she discusses what people in these areas are doing right.
HEALTHY OILS: Before I give you the recipe, I’ll give you one other healthy eating tip that Miller recently revealed at the Seasons Women’s Health Festival in Tacoma, WA. When you are wondering whether oil is healthy, put it to the “metate” test. Metate is the Tarahumara Indian word for mortar.
If you can get the oil by using a “metate” and pestle, it’s likely good (think olive oil). If not, the oil’s probably not good for you because of the way it is processed (such as corn oil). By the way, the Tarahumara live in the Copper Canyon area of Mexico, eat no processed foods, and have extremely low rates of type 2 diabetes.
Here’s your cardio cooking recipe, courtesy of Miller. It’s high in antioxidants and omega-3 oils.
Fish Sewed With Wild Greens and Leeks
2 to 2 ½ pounds delicate white fish (such as cod, sea bass, sole)
Juice of 2 lemons or ½ cup dry white wine
1 teaspoon salt
Freshly ground pepper
¼ cup olive oil
2 cloves garlic, minced
2 leeks or 1 onion, chopped
6 cups wild greens, chopped (such as Swiss chard, spinach, kale, beet greens. If using a leaf with a woody stem like chard or kale, remove stems).
2 Tablespoons chopped fresh herbs (including lemon thyme, Greek oregano, basil)
Directions
1. Marinate the fish in lemon juice, salt and pepper one hour before cooking.
2. After that’s ready, gather and prep all of your ingredients while – you guessed it – shakin' that booty to your favorite music. To prepare leeks, first wash thoroughly and remove soil and sand. Trim the rootlets and a portion of the green tops, remove the outer layer and then chop.
3. Heat the olive oil in a skillet over medium heat. Cook garlic and leeks (or onions) until translucent, about 5 minutes. Meanwhile, do 30-40 standing side leg lifts on each side and 20-30 rear leg lifts. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor. For the rear lifts, extend your leg straight back behind you, keeping your knee straight and your toes pointed down to the floor. Squeeze your buttocks as you lift. Pause at the top for count of 3 before returning leg to the floor.
4. Add the wild greens, toss, and cook until wilted. Meanwhile, suck in your abs, squat as far as you can while maintaining balance, and hold that squat. If you get shaky come up, squeeze your tush, then go back down and hold again.
5. Lay the fish over the greens, top with fresh herbs and lemon juice from marinade, cover with a lid, and turn down to simmer. Cook 15 to 18 minutes or until the fish is tender and flakes with a fork. Meanwhile, it’s back to dancing as you set the table and check on those fish. Throw in 3 sets of walking lunges as you travel from kitchen to table with your dishes, with at least 8 reps each time. HOW TO DO THEM: For proper form, view these instructions on YouTube, http://www.youtube.com/watch?v=xYTNEh4r5PI
TIP: If you need help balancing during any of these exercises, use a spot on your counter that is NOT right next to your burner or a chair.
Grocery Day
It’s been tough to get outside with the recent stormy weather. However, you can do your walking – and even your workout – as you shop for groceries. Don’t forget your cell phone so you can keep track of time.
This is an especially good workout to do with your kids because people will smile and think you are humoring them. My 7-year-old did this one with me and liked it so well that we completed it twice.
1. Walk sideways down one aisle, tightening the hip flexor (side of the leg) of the forward foot each time you take a step.
2. Walk forward along perimeter of store for 2 minutes
3. Walk another aisle sideways with the other leg leading.
4. Walk up and down aisles for 2 minutes
5. Now, walk backwards down one aisle, tightening your butt each time you take a step – Don’t forget to watch where you are going!
6. Walk for 2 minutes
7. Repeat the sideways walk with right leg leading down one aisle and left leg leading down the next.
8. Walk 2 more minutes.
You’re done!
Cleaning Day
It’s time for the dishwasher boogie!
1. Warm up by walking or dancing around your house for 2 minutes.
2. Now, each time you remove a dish from the bottom rack squat down to get it instead of bending over. Keep your abs tight when you squat, and reach with your arms to get the dishes instead of bending at the waist.
When you come up tighten the buttocks, and keep them tight as you walk the dish to its proper place. Release and walk back to the dishwasher.
3. Now it’s time for the top rack.
Stand sideways to the dishwasher and bend sideways using your obliques (side ab muscles) each time you retrieve a dish. Jazzercise as you bring the dish to its proper place (just joking – any version of dancing will do).
4. Close the dishwasher and do a set of walking lunges – as many as you can stand.
5. If you have time dance or walk for 2 more minutes before stretching your legs.
Play Day
I went to the library and checked the “Kids in Motion” CD by Greg & Steve. It’s got lots of silly songs that encourage kids to be active. The Tummy Tango, for example, gets kids to move their bodies in the shape of different foods. The song Animal Action gets them running around the room pretending to be different animals. My kids and I had fun with this one – and got our heart rates up! My kids loved this CD so much they did not want to return it to the library.
Groggy Day
Yoga is a great resource for days when your energy is low. Michelle Trantina, 37, co-founder of www.myyogaonline.com, says yoga helps you deal with stress and depleted energy.
Here’s a 15-minute Yoga routine from RealSimple.com: http://www.realsimple.com/realsimple/package/0,21861,1334008-1576764-7,00.html
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
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