Exercise nourishes your body, mind and spirit.
We all covet a toned, sculpted body with strong bones, muscles and joints. We all desire reduced risk for conditions that speed aging, including heart disease, diabetes, high blood pressure and colon and ovarian cancers.
Here’s something else: when we exercise we are more mentally fit.
“The connections in the brain fire at a much more rapid rate in individuals who are physically fit than in those who are not,” notes David K. Spierer, Ed.D, assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus. He's also the author of "Get Firefighter Fit."
Regular exercise reduces depression, anxiety and stress (which speeds aging by damaging your DNA). It also fills emotional needs because it’s time away for yourself from family and work responsibilities.
It’s so important, in fact, that doctors are actually beginning to write prescriptions for it, Spierer says.
Maybe that’s what we need. Women tend to put their responsibility to others in front of their responsibility to themselves, says mother of three Rosemary Peterson, MD, director of the St. Joseph Heart and Vascular Center.
Does that mean you need to join a gym, sign up for a marathon or upend your entire life?
Nope. Turns out we all just need to listen to that song my kids keep playing over and over -- Sacha Baron Cohen’s “I Like to Move It” from the Madagascar soundtrack (sorry, it’s stuck in my head too). Exercise is effective even if you only do it in 10 minute chunks.
Next time you hesitate to work in a workout, keep this in mind:
“The philosophy of aging that I believe is absolutely true is we don’t quit playing because we get old, we grow old because we quit playing,” said orthopedic surgeon Joshua Johnston, MD, with Franciscan Medical Group at a recent women’s health festival in Tacoma, WA.
Monday, December 8, 2008
Sunday, December 7, 2008
Fitness Me In Workout Series # 8
Cardio Cooking
The busy holidays are upon us. That often means less time to work out, despite our desire to look hot at those holiday parties. Here’s a workout that targets trouble spots along with a quick, healthy and easy recipe your kids will love. The recipe is courtesy of the Meal Makeover Moms (http://www.mealmakeovermoms.com). It makes 6 servings.
Chicken Pot Pie Bundles
Ingredients
• 2 1/2 tablespoons extra virgin olive oil, divided
• 2 medium carrots, peeled and cut into 1/4″-inch pieces (about 1 cup)
• 1 small onion, finely chopped (about 1/2 cup)
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch pieces
• 2 teaspoons chopped fresh tarragon
• 1/2 teaspoon kosher salt
• Pinch of black pepper
• 1 cup all-natural chicken broth
• 4 teaspoons cornstarch
• 3/4 cup frozen petite peas, thawed
• 3/4 cup frozen corn kernels, thawed
• 2 tablespoons grated Parmesan cheese
• 12 egg roll wraps (NOT the smaller wonton wrappers)
Directions
1. Preheat the oven to 350°F. Shake your booty to some groovin’ music as you assemble your ingredients. Also, in a bowl, whisk together the chicken broth and cornstarch until well combined.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrots and onion and cook, stirring frequently, until the vegetables soften, about 5 minutes. Meanwhile, do some plie squats. Try for 3 sets of 10-16 reps, shaking your legs or dancing in between for 30 seconds. HOW TO DO THEM: place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
3. Add 1 more tablespoon of oil and the garlic, and cook 1 minute more and keep your hips shaking.
4. Add the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Meanwhile work those outer thighs with side leg lifts. Try for 3 sets of 10-16 reps with the dance breaks in between. HOW TO DO THEM: Extend one leg out to the side, holding at the top for a count of 3. Start with feet hip width apart and knee of supporting leg slightly bent.
5. Add chicken broth/cornstarch mix to the skillet, along with the peas and corn, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes. Keep on dancing through the end of step 6.
6. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the chicken mixture into each wrapper. Sprinkle the Parmesan cheese evenly on top. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
7. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Meanwhile, do standing circles. HOW TO DO THEM: Grab a kitchen towel, place your hands at either end of it and raise it over your head. With feet hip width apart and knees slightly bent, tighten your abs and slowly draw a circle over your head (keeping towel held taught overhead). Then circle the other direction. Make sure the movement comes from your upper body, not your hips. This strengthens your abs and the sides of your back. Do 8 reps in each direction.
8. Keep those dancing shoes on as you set the table, then give yourself a nice stretch and a pat on the back for being such an excellent multitasking mom!
Nutrition Information per Serving (2 bundles): 380 calories, 9g fat (2g saturated), 650mg sodium, 48g carbohydrate, 4g fiber, 24g protein, 80% vitamin A, 20% iron
Check out the original recipe at http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/chicken-pot-pie-bundles/
Grocery Day
Let’s bump up that cardio today. I’m not a fan of the cold and wet, so I did this inside the store. This can easily be done in a department store as well. For exercise No. 6 you’ll want a coat or long shirt on.
1. In lieu of a cart, grab one of those carry around baskets (we’ll get to the cart later, so don’t worry if you’re getting lots of stuff). Walk around the perimeter of the store for 4 minutes.
2. Grab the first couple of items on your list. Then walk up and down each aisle of the store (this is a good way to find sales you didn’t know about too). Each time you hit a vacant aisle, pick up the pace.
3. Now swap the basket for a cart. Walk around and grab a couple more items on your list. Then do walking calf raises down one aisle. Walk normally down another aisle, then repeat. HOW TO DO THEM: Each time you take a step raise up onto your calf. It’s good to do this one holding onto a grocery cart as you go (just for balance, don’t put any weight on it).
4. Walk around and do some more shopping. Each time you come to a new aisle, tighten your abs until you are halfway down it.
5. When you are finished loading your cart, do 1-2 more laps around the perimeter of the store.
6. In the grocery line, tighten your bum for counts of 20 until it’s your turn (or even while your groceries are being scanned).
AT A GLANCE:
1. Walk for 4 minutes
2. Speed walk down vacant aisles
3. Walking calf raises
4. Tighten abs for half of each aisle you enter
5. Walk store perimeter
6. Butt crunches at checkout
Play Day
Here’s a fun exercise you can do with your kids to get them into the holiday spirit from the State of Missouri Department of Health. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
Act out the following fitness song using the tune for “The 12 Days of Christmas.” Sing, ““On the first day of fitness, my trainer (or mommy) gave to me…”
It’s a good idea to write these on a piece of construction or notebook paper and tape it up prior to starting to help keep track.
Here are the items:
12 jumping jacks
11 raise the roofs (squat and stand raising arms)
10 knee lifts
9 side stretches
8 jogs in place
7 jabs/punches
6 kicks to the front
5 hula hoops
4 jumping ropes (imaginary rope)
3 muscle poses
2 scissors (feet apart then cross in front, feet apart
then cross in back)
1 stork stand (balance on one foot)
Cleaning Day
We’re back to mopping that floor. I don’t know about you, but mine seems to get sticky about 5 minutes after I’m done with this chore. To cut down on that frustration I try and make it a fun task.
1. All right – you know the drill. Get those tunes going and shake it as you get your supplies ready. Get a little crazy with your dancing as you mop the first area on your floor.
2. Now as you mop squat and hold for as long as you can, making sure you keep your abs tight and back straight. Stand, step back, and repeat as you clean a new area. Try for 3-6 sets.
3. Now we’ll pick up the pace and intensity with those squats. Squat, then come up and lift your right leg out to the side. Hold the mop in your left hand and mop to the side as you squat. Do 8-12 of these and then switch sides. Repeat.
4. Now let’s do some abs. Hold the mop with both hands in front of you so it’s in line with your belly button. Stand with feet hip width apart and knees slightly bent. Rotate your torso to one side, then the other. Repeat. That’s one rep. Take a step back and repeat. Do 10 reps with the steps in between.
5. Go back to dancing and finish up.
NOTE: I rewet and twist out my mop in between each exercise.
Here’s a little inspiration from YouTube: http://www.youtube.com/watch?v=cYvjKuHaqgA&NR=1
Groggy Day
Here’s a video from You Tube that you can use to pick up your energy level: http://www.youtube.com/watch?v=lHWe4fewfpk
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
The busy holidays are upon us. That often means less time to work out, despite our desire to look hot at those holiday parties. Here’s a workout that targets trouble spots along with a quick, healthy and easy recipe your kids will love. The recipe is courtesy of the Meal Makeover Moms (http://www.mealmakeovermoms.com). It makes 6 servings.
Chicken Pot Pie Bundles
Ingredients
• 2 1/2 tablespoons extra virgin olive oil, divided
• 2 medium carrots, peeled and cut into 1/4″-inch pieces (about 1 cup)
• 1 small onion, finely chopped (about 1/2 cup)
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch pieces
• 2 teaspoons chopped fresh tarragon
• 1/2 teaspoon kosher salt
• Pinch of black pepper
• 1 cup all-natural chicken broth
• 4 teaspoons cornstarch
• 3/4 cup frozen petite peas, thawed
• 3/4 cup frozen corn kernels, thawed
• 2 tablespoons grated Parmesan cheese
• 12 egg roll wraps (NOT the smaller wonton wrappers)
Directions
1. Preheat the oven to 350°F. Shake your booty to some groovin’ music as you assemble your ingredients. Also, in a bowl, whisk together the chicken broth and cornstarch until well combined.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrots and onion and cook, stirring frequently, until the vegetables soften, about 5 minutes. Meanwhile, do some plie squats. Try for 3 sets of 10-16 reps, shaking your legs or dancing in between for 30 seconds. HOW TO DO THEM: place feet slightly wider than shoulder width apart and point toes out. Squat and hold before coming up.
3. Add 1 more tablespoon of oil and the garlic, and cook 1 minute more and keep your hips shaking.
4. Add the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes. Meanwhile work those outer thighs with side leg lifts. Try for 3 sets of 10-16 reps with the dance breaks in between. HOW TO DO THEM: Extend one leg out to the side, holding at the top for a count of 3. Start with feet hip width apart and knee of supporting leg slightly bent.
5. Add chicken broth/cornstarch mix to the skillet, along with the peas and corn, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes. Keep on dancing through the end of step 6.
6. To prepare the bundles, use a nonstick muffin pan with 12 medium-size cups. Gently place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/4 cup of the chicken mixture into each wrapper. Sprinkle the Parmesan cheese evenly on top. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
7. Bake until golden, about 15 minutes. Let cool 5 to 10 minutes before serving. Meanwhile, do standing circles. HOW TO DO THEM: Grab a kitchen towel, place your hands at either end of it and raise it over your head. With feet hip width apart and knees slightly bent, tighten your abs and slowly draw a circle over your head (keeping towel held taught overhead). Then circle the other direction. Make sure the movement comes from your upper body, not your hips. This strengthens your abs and the sides of your back. Do 8 reps in each direction.
8. Keep those dancing shoes on as you set the table, then give yourself a nice stretch and a pat on the back for being such an excellent multitasking mom!
Nutrition Information per Serving (2 bundles): 380 calories, 9g fat (2g saturated), 650mg sodium, 48g carbohydrate, 4g fiber, 24g protein, 80% vitamin A, 20% iron
Check out the original recipe at http://www.mealmakeovermoms.com/recipes/kid-food-makeovers/chicken-pot-pie-bundles/
Grocery Day
Let’s bump up that cardio today. I’m not a fan of the cold and wet, so I did this inside the store. This can easily be done in a department store as well. For exercise No. 6 you’ll want a coat or long shirt on.
1. In lieu of a cart, grab one of those carry around baskets (we’ll get to the cart later, so don’t worry if you’re getting lots of stuff). Walk around the perimeter of the store for 4 minutes.
2. Grab the first couple of items on your list. Then walk up and down each aisle of the store (this is a good way to find sales you didn’t know about too). Each time you hit a vacant aisle, pick up the pace.
3. Now swap the basket for a cart. Walk around and grab a couple more items on your list. Then do walking calf raises down one aisle. Walk normally down another aisle, then repeat. HOW TO DO THEM: Each time you take a step raise up onto your calf. It’s good to do this one holding onto a grocery cart as you go (just for balance, don’t put any weight on it).
4. Walk around and do some more shopping. Each time you come to a new aisle, tighten your abs until you are halfway down it.
5. When you are finished loading your cart, do 1-2 more laps around the perimeter of the store.
6. In the grocery line, tighten your bum for counts of 20 until it’s your turn (or even while your groceries are being scanned).
AT A GLANCE:
1. Walk for 4 minutes
2. Speed walk down vacant aisles
3. Walking calf raises
4. Tighten abs for half of each aisle you enter
5. Walk store perimeter
6. Butt crunches at checkout
Play Day
Here’s a fun exercise you can do with your kids to get them into the holiday spirit from the State of Missouri Department of Health. You can find more ideas at http://www.dhss.mo.gov/PhysicalActivity/Activities.htm
Act out the following fitness song using the tune for “The 12 Days of Christmas.” Sing, ““On the first day of fitness, my trainer (or mommy) gave to me…”
It’s a good idea to write these on a piece of construction or notebook paper and tape it up prior to starting to help keep track.
Here are the items:
12 jumping jacks
11 raise the roofs (squat and stand raising arms)
10 knee lifts
9 side stretches
8 jogs in place
7 jabs/punches
6 kicks to the front
5 hula hoops
4 jumping ropes (imaginary rope)
3 muscle poses
2 scissors (feet apart then cross in front, feet apart
then cross in back)
1 stork stand (balance on one foot)
Cleaning Day
We’re back to mopping that floor. I don’t know about you, but mine seems to get sticky about 5 minutes after I’m done with this chore. To cut down on that frustration I try and make it a fun task.
1. All right – you know the drill. Get those tunes going and shake it as you get your supplies ready. Get a little crazy with your dancing as you mop the first area on your floor.
2. Now as you mop squat and hold for as long as you can, making sure you keep your abs tight and back straight. Stand, step back, and repeat as you clean a new area. Try for 3-6 sets.
3. Now we’ll pick up the pace and intensity with those squats. Squat, then come up and lift your right leg out to the side. Hold the mop in your left hand and mop to the side as you squat. Do 8-12 of these and then switch sides. Repeat.
4. Now let’s do some abs. Hold the mop with both hands in front of you so it’s in line with your belly button. Stand with feet hip width apart and knees slightly bent. Rotate your torso to one side, then the other. Repeat. That’s one rep. Take a step back and repeat. Do 10 reps with the steps in between.
5. Go back to dancing and finish up.
NOTE: I rewet and twist out my mop in between each exercise.
Here’s a little inspiration from YouTube: http://www.youtube.com/watch?v=cYvjKuHaqgA&NR=1
Groggy Day
Here’s a video from You Tube that you can use to pick up your energy level: http://www.youtube.com/watch?v=lHWe4fewfpk
Legal junk/Disclaimer: The information provided on this site is for informational purposes only and is not intended as a substitute for the advice or care of medical professionals. Consult with a healthcare professional before starting any diet, or exercise program, or if you have or suspect you might have a health problem.
Tuesday, December 2, 2008
How to ramp up your exercise routine
I just got one of the best compliments of my life. Rachel in Renton told me that she was inspired to join a gym after trying a few weeks of my Fitness Me In grocery store and cardio cooking exercise routines. I’m so excited about her healthy lifestyle change!
I hope I’ve managed to inspire others as well. If so, I have some advice from David K. Spierer, Ed.D, co-author of “Get Firefighter Fit,” and assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus.
He says an intelligent progression of exercise has three keys:
1. Consistency. “Be consistent with your exercise, whether you’re doing the elliptical trainer or walking outside. If it’s not consistent then you can throw it out of the window,” Spierer says. “All of the benefits …don’t come into play unless it’s consistent.”
2. Duration. Once you’ve added exercise to your to-do list, increase the minutes in exercise sessions by 10 percent each week until you max out on available time.
3. Intensity. “Once you get to that ceiling of time, then work on intensity,” Spierer says. For example if you have been walking for 20 minutes a day, pop in some jogging intervals.
I get to the gym as much as possible, and I'm following his advice as I get my foot healed and back up to speed. On the days I cannot make it you know what I'm doing in the grocery store or in front of my stove (if not see this week's Fitness Me In Workout below)!
I hope I’ve managed to inspire others as well. If so, I have some advice from David K. Spierer, Ed.D, co-author of “Get Firefighter Fit,” and assistant professor in the Division of Sports Sciences at Long Island University’s Brooklyn Campus.
He says an intelligent progression of exercise has three keys:
1. Consistency. “Be consistent with your exercise, whether you’re doing the elliptical trainer or walking outside. If it’s not consistent then you can throw it out of the window,” Spierer says. “All of the benefits …don’t come into play unless it’s consistent.”
2. Duration. Once you’ve added exercise to your to-do list, increase the minutes in exercise sessions by 10 percent each week until you max out on available time.
3. Intensity. “Once you get to that ceiling of time, then work on intensity,” Spierer says. For example if you have been walking for 20 minutes a day, pop in some jogging intervals.
I get to the gym as much as possible, and I'm following his advice as I get my foot healed and back up to speed. On the days I cannot make it you know what I'm doing in the grocery store or in front of my stove (if not see this week's Fitness Me In Workout below)!
Here Are Some Healthy Beauty Secrets
With those holiday parties coming up, I thought you might like a couple of tips for glowing beauty from within.
Sarah Merson, author of "The Top 100 Foods For a Younger You" and a mom of three, believes the Green Garden Cocktail is amongst the single most important recipe in her book that moms can use to remain youthful.
“It's a fabulous detoxifier, which leaves the skin glowing and also promotes overall elasticity of the skin. It also gives boundless energy which is a true characteristic of youth,” Merson says.
She has a way to sneak some veggies into your kids, too.
“As a fellow mum, I'd have to add in that the Carrot Beauty Juice is a quick and easy recipe to start each day with -- and the kids love it too,” Merson says. “Apart from anything else, it's a great way to get them to eat their vegetables or fruit without really realizing it.”
Here are the recipes:
Green Garden Cocktail
1 tray fresh wheatgrass
2 celery stalks
Handful of parsley
Masticating juicer
To harvest wheatgrass, grasp a small bundle of blades firmly and cut them off above the compost level. Rinse all ingredients in cold water and feed them into the juicer. Repeat with 2-3 more wheatgrass bundles. Drink about 2 tablespoonfuls each day on an empty stomach.
Carrot Beauty Juice
4 cucumbers
4 parsnips
8-12 carrots, scrubbed with tops removed
2 lemons, peeled
1 green bell pepper
Cut cucumber and parsnips lengthwise and feed through a juicer. Follow with other ingredients. Pour into a glass and serve.
Sarah Merson, author of "The Top 100 Foods For a Younger You" and a mom of three, believes the Green Garden Cocktail is amongst the single most important recipe in her book that moms can use to remain youthful.
“It's a fabulous detoxifier, which leaves the skin glowing and also promotes overall elasticity of the skin. It also gives boundless energy which is a true characteristic of youth,” Merson says.
She has a way to sneak some veggies into your kids, too.
“As a fellow mum, I'd have to add in that the Carrot Beauty Juice is a quick and easy recipe to start each day with -- and the kids love it too,” Merson says. “Apart from anything else, it's a great way to get them to eat their vegetables or fruit without really realizing it.”
Here are the recipes:
Green Garden Cocktail
1 tray fresh wheatgrass
2 celery stalks
Handful of parsley
Masticating juicer
To harvest wheatgrass, grasp a small bundle of blades firmly and cut them off above the compost level. Rinse all ingredients in cold water and feed them into the juicer. Repeat with 2-3 more wheatgrass bundles. Drink about 2 tablespoonfuls each day on an empty stomach.
Carrot Beauty Juice
4 cucumbers
4 parsnips
8-12 carrots, scrubbed with tops removed
2 lemons, peeled
1 green bell pepper
Cut cucumber and parsnips lengthwise and feed through a juicer. Follow with other ingredients. Pour into a glass and serve.
A Great Family Activity - Volunteering
Tis the season of giving, but if your family is like mine you are feeling the financial crunch.
No worries - giving of your time is especially important this year because volunteer organizations are feeling the pinch, too.
You can even work in a workout with some of the volunteer activities!
For example, you can get out, tromp around and become "frog watchers." That means you collect information about the frog and toad populations in your neighborhood for Frogwatch USA http://www.nwf.org/frogwatchUSA/ which uses the information to learn more about the diversity of frog and toad populations and to emphasize the importance of protecting wetland habitats.
There are, of course, other reasons to volunteer. Volunteering with your kids strengthens your bonds with them as well as your family's ties with the community.
I didn't know this until recently, but there are actually lots of ways you can volunteer from home.
Here are a couple of ideas:
1. Pick up litter at a park, shoreline, mountain, river, beach or wilderness area. Take a few digital photographs of what you've picked up. Have your family e-mail an essay about your experience along with your favorite digital photo, your names, age(s) and address to mail@wildernessproject.org. Your essay will be published on the Web site, your children's names will appear in the Registry of Apprentice Ecologists and you will get an official certificate. Go to http://www.wildernessproject.org/
2. Help animals by baking dog biscuits, making cat toys or donating blankets. Go to http://www.pets911.com/index.php.
3. Make cards for other children, their parents or their siblings who are going through a difficult period in their lives. Go to http://www.makeachildsmile.org/.
For more ideas, go to:
• http://www.familycares.org/
• http://www.thevolunteerfamily.org/
• http://www.doinggoodtogether.org/
For more info on the reasons to volunteer with your family, see my article in The Olympian newspaper, http://www.theolympian.com/living/story/668477.html
No worries - giving of your time is especially important this year because volunteer organizations are feeling the pinch, too.
You can even work in a workout with some of the volunteer activities!
For example, you can get out, tromp around and become "frog watchers." That means you collect information about the frog and toad populations in your neighborhood for Frogwatch USA http://www.nwf.org/frogwatchUSA/ which uses the information to learn more about the diversity of frog and toad populations and to emphasize the importance of protecting wetland habitats.
There are, of course, other reasons to volunteer. Volunteering with your kids strengthens your bonds with them as well as your family's ties with the community.
I didn't know this until recently, but there are actually lots of ways you can volunteer from home.
Here are a couple of ideas:
1. Pick up litter at a park, shoreline, mountain, river, beach or wilderness area. Take a few digital photographs of what you've picked up. Have your family e-mail an essay about your experience along with your favorite digital photo, your names, age(s) and address to mail@wildernessproject.org. Your essay will be published on the Web site, your children's names will appear in the Registry of Apprentice Ecologists and you will get an official certificate. Go to http://www.wildernessproject.org/
2. Help animals by baking dog biscuits, making cat toys or donating blankets. Go to http://www.pets911.com/index.php.
3. Make cards for other children, their parents or their siblings who are going through a difficult period in their lives. Go to http://www.makeachildsmile.org/.
For more ideas, go to:
• http://www.familycares.org/
• http://www.thevolunteerfamily.org/
• http://www.doinggoodtogether.org/
For more info on the reasons to volunteer with your family, see my article in The Olympian newspaper, http://www.theolympian.com/living/story/668477.html
Monday, December 1, 2008
Here's one of the best ways to avoid the flu
It seems there is a week for everything, but this is a good one. Dec. 7-13 is National Hand-Washing Awareness Week.
Not ironically, this overlaps with the Centers for Disease Control's recently announced National Influenza Vaccination Week (Dec. 8-14).
This seems silly to some, but washing your hands is the single most effective way to prevent the spread of infection.
We all THINK we know how to wash hands, but there's actually a proper way to do it -- and not everyone does it right, according to USA.gov News.
If nothing else, you might want to remind your kids on the proper techniques. I know my boys need daily monitoring! Here are the instructions:
1. Wet your hands with clean running water and apply soap. Use warm water if it is available.
2. Rub hands together, making a lather, and scrub for 15-20 seconds (imagine singing "Happy Birthday" two times).
3. Rinse hands well under running water.
4. Dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet. NOTE: I'm one of those paranoid people who also uses the towel to open the door if I'm in a public restroom.
If soap and clean water are not available, use an alcohol-based hand rub, AKA sanitizer.
There's a right way to do this too, says Thurston County Health Officer Diana Yu.
First, use sanitizer on visibly clean hands. Otherwise the grit and dirt trap the nasty stuff you want to get rid of.
Also, you need to use a good-sized glob, wet the entire hand and let it air dry.
“If you wipe it on your shirt or a towel you have messed it up,” Yu says. “There’s actually a correct way to use hand sanitizer. The evaporation of alcohol kills the bugs on your hand.”
Here's some more information on flu shots as well as the vaccinations we need as adults in an article I wrote for The Olympian newspaper: http://www.theolympian.com/living/story/681526.html
Not ironically, this overlaps with the Centers for Disease Control's recently announced National Influenza Vaccination Week (Dec. 8-14).
This seems silly to some, but washing your hands is the single most effective way to prevent the spread of infection.
We all THINK we know how to wash hands, but there's actually a proper way to do it -- and not everyone does it right, according to USA.gov News.
If nothing else, you might want to remind your kids on the proper techniques. I know my boys need daily monitoring! Here are the instructions:
1. Wet your hands with clean running water and apply soap. Use warm water if it is available.
2. Rub hands together, making a lather, and scrub for 15-20 seconds (imagine singing "Happy Birthday" two times).
3. Rinse hands well under running water.
4. Dry your hands using a paper towel or air dryer. If possible, use your paper towel to turn off the faucet. NOTE: I'm one of those paranoid people who also uses the towel to open the door if I'm in a public restroom.
If soap and clean water are not available, use an alcohol-based hand rub, AKA sanitizer.
There's a right way to do this too, says Thurston County Health Officer Diana Yu.
First, use sanitizer on visibly clean hands. Otherwise the grit and dirt trap the nasty stuff you want to get rid of.
Also, you need to use a good-sized glob, wet the entire hand and let it air dry.
“If you wipe it on your shirt or a towel you have messed it up,” Yu says. “There’s actually a correct way to use hand sanitizer. The evaporation of alcohol kills the bugs on your hand.”
Here's some more information on flu shots as well as the vaccinations we need as adults in an article I wrote for The Olympian newspaper: http://www.theolympian.com/living/story/681526.html
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.
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