Kick-up your workout!
Recently, I’ve been feeling bored in my normal exercise routine and was glad to get some inspiration from the article mentioned below to restart interval training and shake things up a bit!
In this article, Walk Hard. Walk Easy. Repeat. by Gretchen Reynolds with NYtimes.com discusses the benefits of interval training. It is especially good for those that only are able to work out a few days a week and shown to improve cardiac fitness, reduce blood pressure and increase low-body strength.
For anyone unfamiliar interval training; essentially this workout method involves changing the pace, resistance and/or difficulty level of your chosen exercise alternating between low to moderate to difficult and back down. This article specifically highlights how a walking interval routine improved the physical capabilities for individuals age 44 to 78 in Japan.
Unrequested R & R
Last week I was forced into rest and relaxation. That might sound strange, but for those that know me, this was a struggle. I sometimes have a hard time sitting still. To paint the picture, I identify best with Tigger when compared to the characters on Winnie the Pooh.
What is wonderful about winter is the mind and body’s natural interest in hibernating and certainly not venturing out nearly as often as during warmer months. Perhaps you have noticed the same?
This time spent resting has been a time of peace in an otherwise busy life and with it I have found a lot of contentment. I am becoming increasingly aware of how much more I can get out of life when I slow down. Whether you do yoga, meditate regularly or make it a point to relax daily this recharge time is crucial for staying sane and I believe ultimately being more productive.
Go ahead take a mental health day! Let yourself sleep in and see how much more you get out of the week :-).
Partner for Health
I have recently adopted a new approach to life – working in a group, pair or team is better than flying solo. As someone that prides herself on marching to the beat of my own drum this is a big deal!
I’m well aware of the challenges of teamwork –including compromise and learning to share the work load. There is a give and take, but that can help us grow as individuals.
The Health Behavior Research Centre at University College London in England conducted a study that confirmed couples that live together tend to be healthier if at least one of the individuals is attempting to make ‘healthy’ lifestyle choices. These include losing weight, getting more active and quitting smoking. One specific figure sited includes 50% of the partners quit smoking when their husband or wife quit, while only 8% quit if their partner continued to smoke.
It’s of no great surprise that these lifestyle changes are good for general health, but also more specifically for decreasing the risk of heart disease. For more information on ways to reduce your risk of heart disease check out www.heart.org.
In honor of this past Valentine’s Day, I’d like to offer a challenge to each of you: Talk to your partner, roommate or close friend about a healthy change you’d like to work on (and ideally something they would benefit from too).
Come up with a game plan together. Example: We will have fresh fruit after dinner as dessert at least 5 times/week.
Let me know what you picked so we can cheer you on!
Raw vs. Cooked Produce
Good Morning!
I think this question below is great, as the winter months draw near I know some of us just can’t choke down a salad when it’s 40 degrees outside!
Q: “I don’t like vegetables raw and prefer to lightly blanch them before munching on them. Am I losing a lot of the nutrients by doing this?”
A: Good news! It’s still best to eat your veggies whether cooked or raw. In an article, by Dr. Greger the research shows that cooking some vegetables – such as dark green leafy vegetable – the cancer fighting components are cut in half, but on the other hand cooking can double the body’s ability to absorb the nutrients. Similarly, cooking vegetables increases the soluble fiber content of vegetables, which is shown to decrease insulin levels (important for blood sugar and weight management control); however, cooking will decrease the insoluble fiber content.
The moral of the story is that both cooked and raw fruits and vegetables offer health-promoting benefits, so try to mix it up and eat lots of raw and lots of cooked fruits and veggies!
One of my favorite autumn side dishes are anything involving squash, but especially the following recipe with acorn squash.
Classic Baked Acorn Squash Recipe
Ingredients
- 1 Acorn squash
- 1 Tbsp Butter
- 2 Tbsp Brown Sugar
- 2 teaspoons Maple Syrup
- Dash of Salt
Directions
- Preheat oven to 400°F.
- Using a strong chef’s knife, cut the acorn squash in half, lengthwise, from stem to end. Use a spoon to scoop out the seeds and stringy stuff in the center of each half. Score the insides of each half several times with a sharp knife. Place each half in a baking pan, cut side up. Add about a 1/4 inch of water to the bottom of the baking pan so that the skins don’t burn and the squash doesn’t get dried out.
- Coat the inside of each half with 1/2 a Tbsp of butter. Add a dash of salt if you are using unsalted butter. Add a Tbsp of brown sugar to the cavity of each half. Dribble on a teaspoon of maple syrup to each half.
- Bake in the oven for 50-75 mins until the squash is very soft and the tops are browned. When finished, remove from oven and let cool a little before serving. Spoon any buttery sugar sauce that has not already been absorbed by the squash over the exposed areas.
Enjoy!
Mighty Muscles
How to Roast Pumpkin (DIY Pumpkin Puree)
OCTOBER! Leaves changing, crisp breezes, haunted houses, and pumpkins are plenty. I know we all love pumpkins for their excellent carving capabilities, but did you also know that they’re really good for you?! And pumpkin pie doesn’t always start in a can ;-). Better than just a decorative Halloween candle holder or a delicious pie filling enjoyed only one season a year, pumpkin is highly nutrient-dense. Both the flesh and seeds are full of antioxidants, vitamins, and minerals, which provide many health-boosting nutrients.Health Benefits of Pumpkin
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Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:
- Alpha-carotene
- Beta-carotene
- Fiber
- Vitamins C and E
- Potassium
- Magnesium
- Pantothenic acid
Roasted Pumpkin
Who needs canned pumpkin when you can roast your own little pumpkin!
Ingredients
- 1 pie pumpkin
Instructions
- Preheat oven to 300 degrees F (150 degrees C). Cut the pumpkin in half if using a larger pumpkin cut it into small manageable pieces, and cut off pith and seeds (wash seeds and allow to air dry to make roasted pumpkin seeds!).
- Place cut pumpkin skin side up in a large roasting pan. Add 1/4 inch of water and bake uncovered for 1 hour or until tender. Remove from oven and allow the pumpkin to cool.
- When cooled, peel away skin and mash or puree in a blender or food processor. Blend until creamy and smooth; you can add a splash of water if needed.
- Use in any recipe that calls for canned puree pumpkin. I put pumpkin into my oatmeal with some brown sugar and pumpkin pie spice... YUMMY!
Notes
FYI – 1-15oz can of pumpkin = 1 3/4 cups.
Prioritize!
Social functions, taking the kids to soccer, dinner with friends, going to work, volunteering at the big church fundraiser, exercise, cooking, relaxation, ect…
So much to do, so little time! You ever find yourself wishing for just a few more hours in the day?
If you’re like me and sometimes try to squeeze 2 days of fun into an 8 hour time slot you understand the importance of prioritizing. Turns out a priority is something given or meriting attention before competing alternatives (thanks Merriam-Webster.com!). If you’re wondering what your priorities are, just look at how you spent a bulk of the past few days and ta-da! So where does that leave us?
Well for me it’s a matter of “scheduling” more time for rest and relaxation because that’s not currently on the priority list. What can you give up or move up on the list to live a healthier and happier life?
My list also includes enjoying the foods I eat which is how I created the scrumptious snack below!
Autumn is for Apples!
Ingredients
- Apple, gala or your personal favorite
- 1 tbsp milk
- 1 tbsp creamy PB
- 1 tbsp caramel sundae topping
- 1/4 cup granola cereal
Directions:
Slice apple, heat PB, milk and caramel together in microwave for 15-20 seconds, and stir, microwave additional 5-10 seconds, if necessary. Dip apple in mixture and dip in granola for extra crunch!
Sleepless? Sleep more!
It’s 2:30am and you’re lying in bed thinking “oh no, not again!” As it turns out, up to 75% of us experience chronic sleep loss, which is defined as getting less than 6 hrs of sleep at least 2-3 nights per week. This can in turn lead to health problems including but not limited to weight gain, high blood pressure, and a less effective immune system. Not to mention the short term issues like that foul mood that you may end up infecting all your coworkers with!
Solutions?! Here are a few tips and secrets I’ve come across that may help you:
- No screen time 30-60 minutes before bed. The computer and TV are too stimulating to the brain which can make it hard to fall asleep.
- Journaling! If you’re like me, after a long and/or busy day you lay down and then the mind starts racing. A journal may be the perfect outlet for those thoughts.
- Establish a bedtime routine. This may be as simple as washing your face brushing your teeth and kissing the kids goodnight. By creating a routine your body will adapt and start to relax as soon as it can “see” the pattern.
I’m sure each of you has many additional excellent sleep tips, so if you’d like to share those, shoot me an email and I can include your ideas on my website with this week’s post!
Some people advise not eating for at least a couple hrs before bed, but occasionally it’s good to have something with a little carb and a little protein which may help the body produce serotonin, the sleepy hormone. A couple great bedtime snack suggestions include; a small bowl of low-sugar/high-fiber cereal with milk, piece of cheese and a few crackers or cottage cheese and a sliced melon or berries.
Sleeping tip:
I find that it’s helpful to go to bed at approximately the same time every night.
~Catherine “Grandma” Gerber
Serves 6-8
Ingredients:
- 1 medium eggplant, peeled
- 2 red bell peppers, seeded
- 1 red onion, peeled
- 2 garlic cloves
- 3 tablespoons extra virgin olive oil
- 1 1/2 teaspoons kosher salt
- 1/2 teaspoon freshly ground pepper
- 1 tablespoon tomato paste
Directions:
Preheat oven to 400 degrees.
Cut the eggplant, bell pepper, and onion into 1 inch cubes. Toss them in a large bowl with the garlic, olive oil, salt and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are brown and soft, tossing once during cooking. Let cool slightly. Place the vegetables in a food processor (you can use a blender if you don’t have a processor. Add the tomato paste and pulse 3-4 times to blend. Taste for salt and pepper.
Serve with whole wheat crackers, toasted bread sliced in long rectangles or pita chips!
Guard Your Heart
“Above all else, guard your heart, for it is the wellspring of life.”
~ Proverbs 4:23
Inspired by the following article, I wanted to share some heart healthy tips with you this morning.
Heart Disease: Tips for Prevention
The number one killer in America today is a disease that can often be prevented. According to the American Heart Association, heart disease is the nation’s single leading cause of death for both men and women. At least 58.8 million people in this country suffer from some form of heart disease.
And on the whole, cardiovascular diseases (the combination of heart disease and stroke) kill around 950,000 Americans every year.
Here’s the good news! Studies show that nearly everyone can become more heart healthy by following a few key steps, such as eating a healthy diet, exercising, quitting smoking, and maintaining a healthy body weight.
The Dietary Approaches to Stop Hypertension (DASH) diet can help you control your blood pressure, which in turn can reduce your risk of heart disease. The DASH diet is rich in grains, fruits, vegetables and low-fat dairy products. It limits fat, saturated fat and cholesterol and provides plenty of fiber, potassium, calcium and magnesium. The DASH diet also limits sodium to between 2,300 milligrams and 1,500 milligrams a day. For more information check out dashdiet.org!
Polenta with Fresh Veggies
Serves 4
Dietitian’s tip: This creamy polenta has added flavor because of the Parmesan cheese. For a healthier dish, this recipe includes lightly steamed and sautéed vegetables instead of a mushroom butter sauce. Try any combination of vegetables, including leafy vegetables such as spinach.
~By Mayo Clinic staff
Ingredients
- 1 cup coarsely ground cornmeal (polenta)
- 4 cups water
- 1 teaspoon garlic, chopped
- 1 cup sliced fresh mushrooms
- 1 cup sliced onions
- 1 cup broccoli florets
- 1 cup sliced zucchini
- 2 tablespoons grated Parmesan cheese
- Chopped fresh oregano, basil or rosemary, to taste
Directions
- Preheat the oven to 350 F. Lightly coat a 3-quart ovenproof dish with cooking spray.
- Combine the polenta, water and garlic in the prepared dish. Bake uncovered until the polenta pulls away from the side of the baking dish, about 40 minutes. The polenta should be moist.
- While the polenta is cooking, spray a nonstick frying pan with cooking spray. Add the mushrooms and onions. Sauté over medium heat until the vegetables are tender, about 5 minutes.
- In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the broccoli and zucchini. Cover and steam until tender-crisp, 2 to 3 minutes.
- When the polenta is done, top with the cooked vegetables. Sprinkle with Parmesan cheese and herbs, to taste. Serve immediately.
Nutritional Analysis
Calories 151 Protein 5g Sodium 56mg Carbohydrate 31g Fiber 3g Total fat 1g