I have to make myself do resistance training!

OK, so you think you are the only one that has to make yourself get that exercise in?  I don't think so.  This trainer loves aerobic exercise of just about any kind and will walk, bike, stair climb, row, elliptical,..... you get the idea.  Though when it comes to strength training,  I'll do just about anything to put it off.  However, all I need is 2 sessions per week in the gym to receive benefits of strength training.  Regular strength training builds muscle and thus keeps metabolism up. Keep in mind that, as we get older, the size and strength of our muscles decreases naturally.  For each decade of adult life, the average person loses six to seven pounds of muscle. The rate of muscle loss often gets faster after age 45.  Yikes!  Do I need further motivation? Strength training also helps build bone density that may prevent future broken bones [hip fractures to be specific].  Then there is the bottom line - good muscle tone sure looks better than the alternative body flab.   I know all these things.  Overcoming my procrastination toward strength training will take more than just reminding myself of all the "good" stuff.  I may just have to borrow a popular slogan - "Just do it!"  That involves more than lip service of course.  So, I will get myself to the gym tomorrow morning 45 minutes before my first appointment and get my own weight session in.  I'll let you know how it goes!  Beth

I like this as a summertime treat

This snack is healthy and tasty.  It's yogurt and cottage cheese.

I use Dannon light and fit yogurt: 1  4oz. container - any flavor

40 calories, 0 fat calories

0 cholesterol

60 mg sodium

160 mg potassium

7 g total carbohydrate - 5 g sugar

3 g protein

 

Add it to 1/2 cup of fat free cottage cheese (small curd):  80 calories, 0 fat calories

5 mg cholesterol

430 mg sodium

110 mg potassium

0 fiber

7 g sugar

14 g protein

I find it quite yummy and makes a healthy snack.  Not quite ice cream, but it is guilt free!  Provides about 20% of calcium needs for a 2,000 calorie diet.

The pool is perfect for a workout!

There is something about summertime and swimming pools.  It brings back the memories of jumping in the water as soon as my parents said it was OK.  I would stay in the water, diving under the surface, doing handstands, and playing until time to go home.  Just because we are adults doesn't mean we cannot recapture the childhood joy of water play.  The pool is perfect for a workout!  And I do not mean swimming laps.  The simple movements of walking forward,

backward, and sideward will provide exercise.  

The benefits and advantages of water exercise are numerous, but for the sake of time and space let us focus today on the resistance that the aquatic environment provides.   

Land (Gym) workload depends on moving against gravity or against a device such as a machine.  However, in the pool, movement in any direction is resisted by a dense and viscous medium - water.  In fact, the more power you exert against the water results in a proportional amount of resistance from the water and you work harder!  Size and shape of body parts moving through the water will influence the resistance as well.   Arm or leg length also influences the resistance.  For example, a straight leg exercise offers more resistance than a bent knee exercise.  Want more resistance - use resistive equipment such as fins, paddles, noodles, and web gloves.  Even speed of movement through the water will increase the resistance - double the speed = 4x the resistance!  A note of caution with regard to speed:  never increase speed to the point that you are unable to maintain proper exercise posture.  

Let me mention a few more unique benefits of water exercise:

*There is less muscle soreness

*Increases muscular strength and endurance

*Three dimensional forces generated during aquatic training requires constant torso stabilization and thus provides excellent functional training for the trunk muscles.

*It is a low-impact environment

*Swimmers and non-swimmers both can benefit

You may find aquatic exercise classes offered at most local fitness centers, city pools, or any pool that an instructor has permission to host classes.   Check for classes that are taught by instructors that have training or certification in aquatic exercise.  Be sure to check with your doctor before beginning an exercise program.  It is also important to inform your instructor of any health issues or limitations you may have.  They will be able to help you modify exercise in order to benefit your personal needs.

The next time you are at the pool with your children/grandchildren (or without them!) climb in and kick, jump, leap, move, and just play!   Your entire body will benefit and kids love it when adults play in the water with them.  Check back often to read other benefits and advantages of water exercise.  Beth 

Salads and Summer

I found this salad recipe years ago and it is a favorite for summer cookouts.  It makes 8 side-dish servings.  Nutrition facts per serving:  69 calories, 4g total fat (1g saturated fat), 0 cholesterol, 80mg sodium, 8g carbohydrate, 3g fiber, and 3g protein.  

VEGETABLES IN LEMON-HERB DRESSING

8 oz. fresh pea pods or one 6-oz. pkg. frozen pea pods, thawed and drained

1 14 oz. can artichoke hearts, drained and quartered

1 14 oz. can baby corn, drained

8 fresh mushrooms, quartered

2 medium tomatoes (I use several cherry tomatoes quartered)

1/4 c. olive oil

1/4 c. salad oil

1/4 c. tarragon white wine vinegar ( or 1/4 c white wine vinegar and 1/2 t. dried tarragon

2 tsp. finely shredded lemon peel

1 Tbsp. lemon juice

1 tsp. sugar

1 tsp. dried basil

Remove tips and strings on fresh pea pods.  Cook, covered in small amount of boiling water for 2-4 minutes or tender.  (Do not cook frozen pea pods)  In salad bowl combine pea pods, artichoke hearts, corn, mushrooms, and tomatoes.

In a screw-top jar combine olive oil, salad oil, vinegar, lemon peel,lemon juice, sugar, and basil.  Cover and shake well.  Pour this dressing over vegetable mixture; toss gently to coat.  Cover and chill 2-4 hours.  Use slotted spoon to serve. 

Try this one soon!  Beth

Broccoli Mac 'n' Cheese

Recently I had a client request a healthy alternative to Mac 'n' Cheese.  A little research and I found this recipe in Bob Greene's The Best Life Diet.  I have tried his recipes but not this particular one.  It sounds really good and I think I'll serve it up next week.  Here it is - give it a try and let me know what you think.

Broccoli Mac 'n' Cheese - 6 servings: 1 2/3 cups each

8 ounces uncooked whole wheat penne pasta (2 1/3 cups)

1 small red bell pepper, coarsely chopped (approx. 1 cup)

One 24 oz. bag Green Giant frozen broccoli and three cheese sauce

2 cups cubed cooked skinless chicken breast

1/4 cup nonfat milk

1/8 teaspoon cayenne pepper

1/3 cup plain dry bread crumbs

3 tablespoons shredded Parmesan cheese

1/2 teaspoon Italian seasoning

1 tablespoon olive oil

Preheat the oven 375 degrees F.

Grease a 13 x 9-inch baking dish.  Cook pasta as directed on package, adding the bell pepper during the last 3 minutes of cook time.  Drain the pasta, and return it to the saucepan.

Meanwhile, cook the broccoli and cheese sauce as directed on the package.  Stir the cooked broccoli mixture, chicken, milk, and cayenne pepper into the pasta.  Pour the pasta mixture into the baking dish.

In a small bowl, stir together the bread crumbs, Parmesan cheese, and Italian seasoning; stir in the olive oil using a fork.  Sprinkle the bread crumb mixture over the top of the pasta mixture.

Bake for 15 - 20 minutes or until top is golden brown and the pasta is hot.

Per serving, about:  Calories: 302, Protein: 22 g, Carbohydrate: 36 g, Dietary Fiber: 6 g, Total Fat: 8 g, Saturated Fat: 2 g, Cholesterol: 37 mg, Calcium: 106 mg, Sodium: 508 mg.

 

Try this for breakfast

We choose oatmeal the majority of the time before a hike or bike ride.  Quaker oats old fashioned was the number 1 choice.  Until, someone that my husband runs with at noon told him about steel cut Irish oatmeal.  We buy it at Wal-Mart of course, but I would think you can find it in about any grocery store.   The steel cut is what I recommend trying, but there is also the Quick cooking Irish oatmeal as well.  The steel cut requires about 25 minutes of cooking.  The directions say 30 minutes and do not overcook.  We have found we like the consistency of 25 minutes cooking time. It has a nutty and crunchy texture.  Just add honey and fruit.  Non-fat milk can be added but we find we don't need it.  Fresh fruit or dried fruit add a sweet flavor.  The quick cooking irish oatmeal is 3-5 minutes cooking time. It is similar to the old fashioned Quaker Oats in consistency but has a bit different taste.  While it is good and has shorter cooking time, give the steel cut a chance.  Nutrition facts regarding Irish oatmeal and Quaker are similar.  Both are considered a healthy food choice. Just a couple of differences to note:   

Irish Oatmeal Quaker Oats

150 calories 150 calories

20 fat calories 25 fat calories

0g Saturated fat 0.5g saturated fat

26g total carbohydrate 27g total carbohydrate

0g sugar 1g sugar

4g protein 5g protein

You may read the complete nutrition facts on each product label.  I posted the highlights.  

Oatmeal is a good choice to start the day and it is a whole grain.  Give this a try.  Maybe you already choose this food item?  Either way let me know what you think!  Beth