Cardio Cooking
My time was completely booked this week due to the holidays, so I really wanted something healthy to eat. That means - you guessed it - veggies! That's why I made an Italian dish.
No, you did not read that incorrectly. For some reason, many Americans associate Italian cooking only with pasta. The reality is that vegetables are an integral part of cooking in many regions of Italy. Here’s a recipe for one of the more famous dishes, Ratatouille, from Toscanos Café and Wine Bar in Puyallup, WA. The restaurant hosts cooking classes that feature many healthy and delicious recipes, such as this one.
Ratatouille
½ cup sliced green and red peppers (cut small)
½ cup sliced carrots
½ cup sliced zucchini
1 small head broccoli, sliced (best with flat edges)
1 small onion, sliced
1 small eggplant, diced
3 small potatoes, boiled, cooled and sliced
½ cup crushed tomatoes
Salt and pepper
¼ cup olive oil
Instructions:
1. Gather and prep your ingredients as you groove out to great tunes.
2. Heat olive oil in large frying pan. Add carrots, peppers and eggplant. Sauté on high heat until vegetables begin to brown. As you stir, use a soup can or hand weight to do bicep curls with the other hand. Do as many as you can and switch hands. Squat down very slightly each time you release your arm, and come up as you curl. Squeeze those butt cheeks together at the top of the movement.
3. Add onions and broccoli, cook until begin to brown. Stand with legs wide apart and do Hula-Hoop circles one way.
4. Add cooled, sliced potatoes along with zucchini. Do hulas in the other direction.
5. Pour in crushed tomatoes, salt, pepper and a little water. You can deglaze now too if desired. Cover and simmer until vegetables are tender and all flavors have blended together. Stir infrequently. Repeat on set of bicep curls on each side along with the small squats.
6. Do walking lunges as you move to and from the table to set it. Stretch and enjoy your healthy cooking!
NOTE: I served this last with a roasted chicken.
Shape-Up Shopping (Grocery Day)
Here’s a workout you can do in the grocery store while you shop for all of those holiday recipe ingredients you need.
1. Walk for 4 minutes.
2. Now stop and look at something interesting while you work your chest with 2 isometric contractions. HOW TO DO THEM: Press your palms together in front of you. Hold for 10-15 seconds and release.
3. Walk down 3 aisles with abs pulled in tight (don’t forget to breathe).
4. Grab a can of food from your cart or the shelf. Hold it straight out in front of you, arm at shoulder height, as you walk down an aisle, pushing the cart with your other arm.
5. Repeat with the other arm.
6. Walk down 3 aisles with tight buns.
7. Do 2 more isometric contractions.
8. Walk down 3 more aisles, and then modify steps 4 and 5 so you are lowering the arm halfway down and raising it to shoulder height as you walk.
9. Walk the store perimeter, then do 2 isometric contractions followed by a repeat of step 8.
10. Pat yourself on the back for all of the multitasking you just did: You worked your abs, upper and lower body at the same time you shopped!
Play Day
I don’t know about you, but this week I needed a break from holiday cheer for a while. That’s why I took my kids on a dragon hunt. Here’s how to do it, according to www.pbskids.org:
1. Set out on a dragon hunt: Stand together have your kids repeat after you as you chant words and perform actions. For example:
I woke up in the morning - stretch -
I decided to find a dragon - show claws and teeth -
I ate a hearty breakfast - eat -
And headed out the door - march -
I walked through the tall grass - push aside tall grass -
I squished through the mud, etc.
Add whatever adventures you and your kids would like.
2. Flee the dragon: When you encounter the dragon in its cave, run home by retracing your steps in reverse order at a much faster pace.
For more information on this activity and other ideas, see http://pbskids.org/arthur/parentsteachers/activities/acts/dragon_hunt.html
Groggy Day
With all of the holiday shopping, cooking, cold-weather school closures, winterizing headaches and other curves life throws at us this time of year it’s easy to get exhausted and stressed. Here are two helpful workouts – one to energize and one to relieve stress – featured in Fitness magazine. Follow the links below:
To energize: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-energizing-workout/
To alleviate stress: http://www.fitnessmagazine.com/workout/express/20-minute/20-minute-workout-for-stress-relief/
Cleaning Day
Let’s get that kitchen cleaned up.
1. Dance as you clear and scrub the counters, then do as many biceps lifts as you can. HOW TO DO THEM: Reach under the counter. Put your palms against the underside and pretend you are lifting it off the floor. Hold for 10-15 seconds.
2. Got dishes? Scrub them up while you keep movin that body. Then do as many wall push-ups as you can.
3. Now it’s time for the floor. Forget the mop and do “squat and scrubs.” HOW TO DO THEM: Squat down with a cloth, scrub the area around you with your right hand and then your left. Stand up and squeeze your bum as tight as you can. Take a step forward or to the side and repeat. Keep going till your floor is all done.
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 stretch. Show all posts
Showing posts with label stretch. Show all posts
Monday, December 22, 2008
Sunday, November 30, 2008
Fitness Me In Workout Series #7
Week 7
Cardio Cooking
Another busy mom day has left you with no workout -- and now it’s time to cook dinner.
Here’s the solution: Grab the remaining leftovers from Thanksgiving and make this Turkey Chili recipe from the Mayo Clinic.
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin seed
2 cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth
1 teaspoon brown sugar
Directions
1. Preheat the oven to 475 F and gather and prep your ingredients. Dance to some upbeat holiday tunes – or whatever else strikes your fancy.
2. Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
3. While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Sauté over low heat until the onions are browned. Meanwhile grab a hand weight or soup can and do 15 bicep curls on the left, then the right (leaving second hand free to stir).
4. Add the celery and peppers and continue to sauté. Do 15 more bicep curls on each side, but this time squat about halfway down each time you do a curl (this works upper and lower body at the same time).
5. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Now’s your chance to do some lunges. Try for at least 20 on each side. HOW TO DO THEM: Stand with feet together. If you can, hold your weights or soup cans. Move forward into a lunge position (Land on heel first and end with front knee and back knee at 90 degree angles. Make sure your front knee does not bend past your toes). With your weight in your heels, push back up to starting position.
6. Next, dance as you stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini.
7. Cover and simmer for 15 minutes before serving. Meanwhile do 2-3 sets of tricep kickbacks. HOW TO DO THEM: Hold a weight or soup can in each hand and bend over until your torso is at a 45-degree angle or parallel to the floor. Keep abs tight to protect the lower back and slightly bend knees. Bend your the arms and pull the elbows up to torso level. Now, straighten the arms out behind you, squeezing the triceps muscles. Hold at the top for count of 3 before returning arms to starting position. Rest or dance for 30 seconds to 1 minute between sets.
8. Get back to that booty shake as you set the table.
You can find more healthy recipes at the Mayo Clinic’s Healthy Recipe Center, http://www.mayoclinic.com/health/healthy-recipes/RE99999
Grocery Day
Here’s a workout that you can do in the grocery store this week to tone some of the spots all that turkey and stuffing went into. You’ll want to wear a long shirt or coat.
1. Walk around the store for 3 minutes
2. Find a deserted aisle and go down it. Each time you take a step lift your knee so the thigh is parallel to the floor, contracting your abs as you do so.
3. Walk for 2 minutes, and then repeat the ab exercise above.
4. Now stop to read a label, slowly tightening and releasing your butt 30 times.
5. Walk for 2 minutes.
6. Stop in another spot and very slowly do 10 side leg lifts on each side. Hold at top position for counts of five.
7. Walk for 2 minutes, and then repeat the butt tightening exercise (you can even do this in the checkout line – thanks to that long shirt no one will know).
8. As you pay for your groceries, keep your abs pulled in tight the whole time.
9. Go home and have a great day!
AT A GLANCE
1. Walk 3 minutes
2. Knee lifts with tight abs
3. Walk 2 minutes
4. Knee lifts with tight abs
5. Butt crunches
6. Walk 2 minutes
7. Slow side leg lifts - 10 each leg
8. Walk 2 minutes
9. Butt crunches
10. Tighten abs at checkout
Cleaning Day
It’s time to catch up on that darn laundry again – but at least you can tone your thighs while you’re at it.
1. Warm up by walking around your house for 2 minutes, grabbing your laundry that needs to be folded en route.
2. Set yourself up so you can do a wall sit as you fold some of the laundry (I like to scoot my dining table close to the wall). HOW TO DO THEM: Place your upper back against a smooth wall. With feet shoulder width apart, lean back against the wall, inhale and slowly lower into a squat position while sliding down the wall. Keep abs tight. Hold as long as you can before coming up. Shake your legs out, and then repeat. Do 3-4 sets.
3. Now walk or jog the folded laundry to its proper place(s).
4. This time as you fold, do side leg lifts. Try for 20-30 on each leg. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor.
5. This time as you bring the laundry to its destination(s), walk sideways like a sumo wrestler. HOW TO DO THEM: Start with feet together, and take a step sideways to the right, ending in a squat with feet slightly wider than shoulder width. Transfer your weight to the right foot and stand up. Continue walking sideways in this manner. Lead with the left leg on the way back.
6. If you’ve got more laundry to fold, do calf raises while finishing the chore.
7. Then walk or jog the laundry to where it goes, stretch your legs and feel the tone in your thighs!
Play Day
It’s fun to be a goofball and exercise with your kids. Today, you’ll play mirror. Stand facing your child(ren) and pick one person to be the “looker.” The rest are mirrors who mimic the looker’s actions as if they are the image in the mirror. Turn on some upbeat music and have fun with this one! If your kids are like mine, they’ll have you jumping around and doing all sorts of crazy things!
Groggy Day
Don’t have lots of energy? That’s OK. Here’s a Pilates routine for flexibility on YouTube that’ll make you feel much more focused and centered: http://www.youtube.com/watch?v=ZopL5-P8zgs
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Cardio Cooking
Another busy mom day has left you with no workout -- and now it’s time to cook dinner.
Here’s the solution: Grab the remaining leftovers from Thanksgiving and make this Turkey Chili recipe from the Mayo Clinic.
Ingredients
2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin seed
2 cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth
1 teaspoon brown sugar
Directions
1. Preheat the oven to 475 F and gather and prep your ingredients. Dance to some upbeat holiday tunes – or whatever else strikes your fancy.
2. Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
3. While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Sauté over low heat until the onions are browned. Meanwhile grab a hand weight or soup can and do 15 bicep curls on the left, then the right (leaving second hand free to stir).
4. Add the celery and peppers and continue to sauté. Do 15 more bicep curls on each side, but this time squat about halfway down each time you do a curl (this works upper and lower body at the same time).
5. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Now’s your chance to do some lunges. Try for at least 20 on each side. HOW TO DO THEM: Stand with feet together. If you can, hold your weights or soup cans. Move forward into a lunge position (Land on heel first and end with front knee and back knee at 90 degree angles. Make sure your front knee does not bend past your toes). With your weight in your heels, push back up to starting position.
6. Next, dance as you stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini.
7. Cover and simmer for 15 minutes before serving. Meanwhile do 2-3 sets of tricep kickbacks. HOW TO DO THEM: Hold a weight or soup can in each hand and bend over until your torso is at a 45-degree angle or parallel to the floor. Keep abs tight to protect the lower back and slightly bend knees. Bend your the arms and pull the elbows up to torso level. Now, straighten the arms out behind you, squeezing the triceps muscles. Hold at the top for count of 3 before returning arms to starting position. Rest or dance for 30 seconds to 1 minute between sets.
8. Get back to that booty shake as you set the table.
You can find more healthy recipes at the Mayo Clinic’s Healthy Recipe Center, http://www.mayoclinic.com/health/healthy-recipes/RE99999
Grocery Day
Here’s a workout that you can do in the grocery store this week to tone some of the spots all that turkey and stuffing went into. You’ll want to wear a long shirt or coat.
1. Walk around the store for 3 minutes
2. Find a deserted aisle and go down it. Each time you take a step lift your knee so the thigh is parallel to the floor, contracting your abs as you do so.
3. Walk for 2 minutes, and then repeat the ab exercise above.
4. Now stop to read a label, slowly tightening and releasing your butt 30 times.
5. Walk for 2 minutes.
6. Stop in another spot and very slowly do 10 side leg lifts on each side. Hold at top position for counts of five.
7. Walk for 2 minutes, and then repeat the butt tightening exercise (you can even do this in the checkout line – thanks to that long shirt no one will know).
8. As you pay for your groceries, keep your abs pulled in tight the whole time.
9. Go home and have a great day!
AT A GLANCE
1. Walk 3 minutes
2. Knee lifts with tight abs
3. Walk 2 minutes
4. Knee lifts with tight abs
5. Butt crunches
6. Walk 2 minutes
7. Slow side leg lifts - 10 each leg
8. Walk 2 minutes
9. Butt crunches
10. Tighten abs at checkout
Cleaning Day
It’s time to catch up on that darn laundry again – but at least you can tone your thighs while you’re at it.
1. Warm up by walking around your house for 2 minutes, grabbing your laundry that needs to be folded en route.
2. Set yourself up so you can do a wall sit as you fold some of the laundry (I like to scoot my dining table close to the wall). HOW TO DO THEM: Place your upper back against a smooth wall. With feet shoulder width apart, lean back against the wall, inhale and slowly lower into a squat position while sliding down the wall. Keep abs tight. Hold as long as you can before coming up. Shake your legs out, and then repeat. Do 3-4 sets.
3. Now walk or jog the folded laundry to its proper place(s).
4. This time as you fold, do side leg lifts. Try for 20-30 on each leg. HOW TO DO THEM: For the side lifts, lift your leg straight out to the side until your foot is 6 to 12 inches off the floor. Slightly bend leg you are standing on and keep abs tight. At the top of the movement pause and count to 3. Return the leg to the floor.
5. This time as you bring the laundry to its destination(s), walk sideways like a sumo wrestler. HOW TO DO THEM: Start with feet together, and take a step sideways to the right, ending in a squat with feet slightly wider than shoulder width. Transfer your weight to the right foot and stand up. Continue walking sideways in this manner. Lead with the left leg on the way back.
6. If you’ve got more laundry to fold, do calf raises while finishing the chore.
7. Then walk or jog the laundry to where it goes, stretch your legs and feel the tone in your thighs!
Play Day
It’s fun to be a goofball and exercise with your kids. Today, you’ll play mirror. Stand facing your child(ren) and pick one person to be the “looker.” The rest are mirrors who mimic the looker’s actions as if they are the image in the mirror. Turn on some upbeat music and have fun with this one! If your kids are like mine, they’ll have you jumping around and doing all sorts of crazy things!
Groggy Day
Don’t have lots of energy? That’s OK. Here’s a Pilates routine for flexibility on YouTube that’ll make you feel much more focused and centered: http://www.youtube.com/watch?v=ZopL5-P8zgs
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Monday, November 24, 2008
Fitness Me In Workout Series #6
Grocery Day
Details:
It is too, too cold to park far away from all of the stores, so here’s another workout you can do inside. This could even work in the Mall on Black Friday. You will need to wear a long shirt or light coat that covers your butt, however.
1. Pull out your cell phone to time yourself.
2. Walk for 2-4 minutes.
3. Stop and grab something with a label you want to read, or peruse the sale rack if at the mall. Suck in you abs and tighten your butt cheeks 20-30 times.
4. Walk for 2-4 minutes
5. Repeat the ab and butt tightening exercise 20-30 times.
6. Walk for 2-4 minutes
7. Look at something on a top shelf while doing calf raises 10-20 times (good to do in a dressing room too). I like to do them very slowly. Go to another location – repeat.
8. Walk for 2-4 minutes.
9. Go to the checkout line. Squeeze your butt and suck in your abs for counts of 20, releasing slowly.
At a glance:
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
10-20 calf raises, walk to a new location, repeat
Walk 2-4 min
Slow butt and ab squeezes for counts of 20 in line
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 quick, easy recipe from Deborah Kesten MPH, health researcher, educator, writer, author and Certified Wellness Coach. See her Web site at http://www.enlightened-diet.com/
GARDEN SANDWICH
It’s easy to make your meals abundant with beans and vegetables—without making a salad, or wondering what to do with the beans. Try this tasty medley of fresh veggies as a sandwich.
INGREDIENTS (Serves 1)
2 slices multi-grain bread or whole wheat bread, toasted
2-4 tablespoons Hummus (garbanzo bean) spread (sold in containers in most markets)
1 tablespoon mustard
Handful of salad greens, chopped coarsely
1 thin slice of red onion
2 thin slices of tomato
2 slices ripe avocado
2 thin slices cucumber
1 small roasted red pepper (sold in glass jars in the condiments section in most markets)
1 slice Provolone cheese (available sliced fresh from deli section in many markets)
Optional:
Sliced jalapenos
Chopped olives
NOTE: I love this recipe as is, but also plan on adding some of my leftover turkey for a holiday-after meal.
Instructions:
1. Prep your veggies. Take the opportunity to dance and get that heart rate up.
2. Toast the bread to bring out its natural sweetness, and to better hold sandwich ingredients together. While waiting, do push-ups against the wall.
3. Spread hummus on one slice of bread; spread the mustard on the second slice. As you do this, pull in your abs and squat about halfway. Come up and squeeze your tush. Pulse up and down 20 times.
4. On the slice with hummus, add the greens, red onion, tomato, avocado, cucumber, roasted red peppers, and Provolone cheese. Do rear leg lifts as you assemble. 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.
5. Place the bread spread with mustard on top of the sandwich filling. Gently press down to “hold” ingredients in place. Do walking lunges as you set the table, then stretch and enjoy! On the lunges, try for 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
QUICK FIX
Try an open faced version:
Toast one piece of your favorite whole grain bread. Mash some beans from a can and blend with mustard. Stack any veggies you have on hand, such as greens, tomato, and onion, on the toast. Add a slice of cheese if it’s available.
Play Day
Here’s a fun game from the East Carolina University Department of Exercise and Sport Sciences that you can play to get your heart rate up.
Act out each sentence with your kids for 30 seconds to 1 minute:
1. Jog in place as if a big scary bear is chasing you.
2. Walk forwards as if you’re slogging through chocolate pudding.
3. Jump in place as if you are popcorn popping.
4. Reach up as if grabbing balloons out of the air.
5. March in place and play the drums as if you are in a marching band.
6. Paint as if the paint brush is attached to your head.
7. Swim as if you are in a giant pool of Jell-O.
8. Move your feet on the floor as if you are ice skating.
9. Shake your body as if you are a wet dog.
10. Now have your kids create some of their own sentences!
Find more ideas on the ECU Web site, http://www.ecu.edu/cs-hhp/exss/apl.cfm
Groggy Day
I don’t know about you, but I’m already worn out from all of the Thanksgiving prep (yes, I am hosting for 30 people this year). Here are two options to get the kinks out and give some much-needed energy at the beginning of the day:
If you don’t even feel like you can get out of bed, then don! Try this Yoga in bed routine found on You Tube: http://www.youtube.com/watch?v=FVIzvsHLFfg
If you want a bit more, or you’re already up and about, dragging your body around, try this one from beYOUtv: http://www.beyou.tv/videos/Hot-Body-Cool-Mind-Waking-Energy-The-5-Tibetans
Cleaning Day
I don’t know about you, but my windows need to be washed before my holiday guests arrive. Unfortunately I cannot do them too far ahead or it will be wasted effort. For some reason my kids like to put hands, faces, tongues, Play-Doh, gum, glue, soap and lots of other things I won’t bother to list on my windows. Might as well listen to great tunes and get in a workout while doing this chore!
1. On the first few windows, exaggerate all the movements you make in tune with the music. If you wash to the right shimmy your hips to the right. If you go low take your whole body with you, etc.
2. Do the doors now – sliding glass or otherwise. While washing the tops do calf raises. While washing the lower part suck in your abs, squat until you feel your thigh muscles engage and hold.
3. Do 4 more regular windows while gettin’ that groove back on.
4. Now, do side leg lifts as you wash the next window – as many as you can stand. Keep count, and do an equal number on the other leg when you clean the next window.
5. Back to dancing – keep that heart rate up!
6. Don’t forget to give yourself a pat on the back and stretch when you are done.
Details:
It is too, too cold to park far away from all of the stores, so here’s another workout you can do inside. This could even work in the Mall on Black Friday. You will need to wear a long shirt or light coat that covers your butt, however.
1. Pull out your cell phone to time yourself.
2. Walk for 2-4 minutes.
3. Stop and grab something with a label you want to read, or peruse the sale rack if at the mall. Suck in you abs and tighten your butt cheeks 20-30 times.
4. Walk for 2-4 minutes
5. Repeat the ab and butt tightening exercise 20-30 times.
6. Walk for 2-4 minutes
7. Look at something on a top shelf while doing calf raises 10-20 times (good to do in a dressing room too). I like to do them very slowly. Go to another location – repeat.
8. Walk for 2-4 minutes.
9. Go to the checkout line. Squeeze your butt and suck in your abs for counts of 20, releasing slowly.
At a glance:
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
Tighten abs and butt 20-30 times
Walk 2-4 min
10-20 calf raises, walk to a new location, repeat
Walk 2-4 min
Slow butt and ab squeezes for counts of 20 in line
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 quick, easy recipe from Deborah Kesten MPH, health researcher, educator, writer, author and Certified Wellness Coach. See her Web site at http://www.enlightened-diet.com/
GARDEN SANDWICH
It’s easy to make your meals abundant with beans and vegetables—without making a salad, or wondering what to do with the beans. Try this tasty medley of fresh veggies as a sandwich.
INGREDIENTS (Serves 1)
2 slices multi-grain bread or whole wheat bread, toasted
2-4 tablespoons Hummus (garbanzo bean) spread (sold in containers in most markets)
1 tablespoon mustard
Handful of salad greens, chopped coarsely
1 thin slice of red onion
2 thin slices of tomato
2 slices ripe avocado
2 thin slices cucumber
1 small roasted red pepper (sold in glass jars in the condiments section in most markets)
1 slice Provolone cheese (available sliced fresh from deli section in many markets)
Optional:
Sliced jalapenos
Chopped olives
NOTE: I love this recipe as is, but also plan on adding some of my leftover turkey for a holiday-after meal.
Instructions:
1. Prep your veggies. Take the opportunity to dance and get that heart rate up.
2. Toast the bread to bring out its natural sweetness, and to better hold sandwich ingredients together. While waiting, do push-ups against the wall.
3. Spread hummus on one slice of bread; spread the mustard on the second slice. As you do this, pull in your abs and squat about halfway. Come up and squeeze your tush. Pulse up and down 20 times.
4. On the slice with hummus, add the greens, red onion, tomato, avocado, cucumber, roasted red peppers, and Provolone cheese. Do rear leg lifts as you assemble. 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.
5. Place the bread spread with mustard on top of the sandwich filling. Gently press down to “hold” ingredients in place. Do walking lunges as you set the table, then stretch and enjoy! On the lunges, try for 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
QUICK FIX
Try an open faced version:
Toast one piece of your favorite whole grain bread. Mash some beans from a can and blend with mustard. Stack any veggies you have on hand, such as greens, tomato, and onion, on the toast. Add a slice of cheese if it’s available.
Play Day
Here’s a fun game from the East Carolina University Department of Exercise and Sport Sciences that you can play to get your heart rate up.
Act out each sentence with your kids for 30 seconds to 1 minute:
1. Jog in place as if a big scary bear is chasing you.
2. Walk forwards as if you’re slogging through chocolate pudding.
3. Jump in place as if you are popcorn popping.
4. Reach up as if grabbing balloons out of the air.
5. March in place and play the drums as if you are in a marching band.
6. Paint as if the paint brush is attached to your head.
7. Swim as if you are in a giant pool of Jell-O.
8. Move your feet on the floor as if you are ice skating.
9. Shake your body as if you are a wet dog.
10. Now have your kids create some of their own sentences!
Find more ideas on the ECU Web site, http://www.ecu.edu/cs-hhp/exss/apl.cfm
Groggy Day
I don’t know about you, but I’m already worn out from all of the Thanksgiving prep (yes, I am hosting for 30 people this year). Here are two options to get the kinks out and give some much-needed energy at the beginning of the day:
If you don’t even feel like you can get out of bed, then don! Try this Yoga in bed routine found on You Tube: http://www.youtube.com/watch?v=FVIzvsHLFfg
If you want a bit more, or you’re already up and about, dragging your body around, try this one from beYOUtv: http://www.beyou.tv/videos/Hot-Body-Cool-Mind-Waking-Energy-The-5-Tibetans
Cleaning Day
I don’t know about you, but my windows need to be washed before my holiday guests arrive. Unfortunately I cannot do them too far ahead or it will be wasted effort. For some reason my kids like to put hands, faces, tongues, Play-Doh, gum, glue, soap and lots of other things I won’t bother to list on my windows. Might as well listen to great tunes and get in a workout while doing this chore!
1. On the first few windows, exaggerate all the movements you make in tune with the music. If you wash to the right shimmy your hips to the right. If you go low take your whole body with you, etc.
2. Do the doors now – sliding glass or otherwise. While washing the tops do calf raises. While washing the lower part suck in your abs, squat until you feel your thigh muscles engage and hold.
3. Do 4 more regular windows while gettin’ that groove back on.
4. Now, do side leg lifts as you wash the next window – as many as you can stand. Keep count, and do an equal number on the other leg when you clean the next window.
5. Back to dancing – keep that heart rate up!
6. Don’t forget to give yourself a pat on the back and stretch when you are done.
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