Need Exercise? by Lou Haskins

That 30 minutes of moderate to intense exercise each day, recommended  by the experts, seems impossible to many of us.

That is, until you remember it can be broken down into ten minute segments.
By spacing it out throughout the day, it gets more manageable.

Previous posts gave some suggestions for morning and noon time, here are some ideas for the time after work.
First, get ready for some activity when you get home by priming your body during the drive home.

Just remember to be safe and use common sense.

  

 During drive time, you can do more than just sit at traffic lights.

You can use the steering wheel to flex your arms and shoulders.
Squeeze as hard as you can and relax.
Push and pull on it. The steering wheel can take it.

Twist your trunk in the seat. Core strength and flexibility is the benefit.

Have you ever heard of a doctor named Kegel? Look him up.   .
Once you start doing Kegel exercises, you may consider him your best friend!
Women and men can strengthen connective tissue and internal muscles (especially the pubococcygeus) in the pelvic floor. .
Among the benefits; improved sexual function (that's always a biggie for me) and increased  support for all those internal organs that require strong connective tissue.

Biggest benefit -  for  many, incontinence is greatly reduced or eliminated!
It's easy to do, so what's not not like?
You can do hundreds of these exercises during drive time, all you have to do is bear down as if squeezing off your urine flow.

Your legs can benefit too! Just flex your butt, thighs  and calves when your stopped.

But! You have to REMEMBER to do them! Visual cues in your car really help.


Put up a picture of some kind, or a chart you can check off, or a reminder.
    Edison had it right.

What's all this doing for you?
Glad you asked! All this in the car provides muscle warm up, raises your metabolism and gets you mentally ready to be active when you get to your destination.

No more feeling exhausted and flopping with a snack! You'll want to move! 

And you thought you were too busy to exercise!

Time for Your Nooner, by Lou Haskins

How can you squeeze in a few minutes of exercise during the lunch hour?

Glad you asked!                               You have to plan for it! 

Walking is wonderful!

We are made for it.
         
We're so worried these days about the least little hint of perspiration, or scent of an exercised body! Don't be!

A quick cleanup and changing your top gets you back at the desk smelling like, well, you!


What about lack of opportunity or space?

Got stairs? Stair climbing is a great way to build and tone your butt and legs. Get creative. There's a lot of ways to do steps. Lots of calories get burned and legs get slimmer!

Try standing up while you eat. The right type of lunch will make this easy and you burn calories and strengthen the little stabilizing muscles while standing.






Before you know it, you'll be a shadow of your former self!

A Kicked Up Veggie Stir Fry for Your Spicy Side

Who says healthy recipes have to be boring? I know that when you hear "Veggie Stir Fry," some people (wrongly) assume the dish will be a boring combination of overcooked, soggy vegetables. But if you do it right you'll be making room in your regular recipe rotation for this spicy dish.

But be warned: this stir fry is s-p-i-c-y! Of course, you are at liberty to tame it down to your liking by using sweet peppers instead of red peppers and less cayenne and chili pepper seasonings. Although fall is just around the corner, which means you might be in the mood for something to warm you up on those chilly evenings.

One of the best parts about this recipe, aside from the bold taste, is all the nutrition packed into each serving thanks to the veggies. And with six different spices in the mix, you get a chance to really make use of your spice rack. The other great thing about Spicy Veggie Stir Fry with Noodles is that if you know your way around your kitchen, it all comes together in less than half an hour.


Now here's how to "Satisfy Your Spicy Side"!

    * 1 package Japanese (Udon) Noodles
    * 1 cup snap peas
    * 3 green onions chopped
    * 1 red pepper sliced
    * 1 cup baby corn

Dressing

    * 2 tablespoons sodium free beef bouillon
    * 3/4 cup warm water
    * 2 teaspoons red wine vinegar
    * 1 teaspoon molasses
    * 1/8 teaspoon Ginger
    * 1 tablespoon Garlic Powder
    * 1/2 teaspoon Black Peppercorns, ground
    * 1 1/2 tablespoons Chili Powder
    * 3/4 tablespoon Cayenne Pepper
    * 1/4 cup Sesame Oil


Boil Udon Noodles uncovered for 8 to 10 minutes. Be careful not to overcook. Drain and rinse with cold water and set aside.

Dressing: in a bowl and add 3/4 cup warm water and dissolve the beef bouillon. Once dissolved, add red wine vinegar, molasses, ginger, garlic powder, ground peppercorns, chili powder, cayenne pepper and sesame oil. (For a milder version, reduce the amount of cayenne pepper and substitute sweet peppers for the red peppers.)

Pour the dressing into a skillet and heat until it starts to bubble. Add the fresh vegetables and sautee them for approximately 3 minutes, stirring occasionally.

Add the Udon noodles and mix until coated.

Servings: 4



Nutritional Breakdown (per serving):



This dish is a little high in carbs, so I would reserve it for post-workout times, or occasion when you know you'll be needing energy in the following three hours.

Calories 407, Fat 17 grams, Protein 12 grams, Sodium 700 mg, Carbohydrates 56 grams, Fiber 6 grams

Don't Give it All Back While You're Away!

That vacation you've been planning or the business trip you can't get out of can sometimes have a negative effect on diet and your fitness routine. In fact, sometimes it takes several days or a week to get back into the normal routine and feel like your self again. Although you're away from home and it's more difficult to follow your normal routine, you still shouldn't go all out and blow all the progress you've made. Try to get a little exercise everyday and limit the high fat and high calorie foods. Every little bit you can do for fitness really does help.

Surprize - Obesity a Big Contributor to the Energy Crisis!

How surprised would you be to learn that the increasing obesity in this country is a significant contributor to our energy crisis? And no,  I don't mean energy crisis in the sense "I just don't have the energy to work out", I mean our fatness is burning up a billion extra gallons of gasoline each year!

Last week, the Centers for Disease Control and Prevention (CDC) released a new report on obesity and found that there was a 1.1 percent increase (an additional 2.4 million people) in the self-reported prevalence of obesity between 2007 and 2009, plus the number of states with an obesity rate over 30 percent has tripled to nine states. In 2000, there were no states that had an obesity rate of 30 percent or more.  This obesity has caused more people to buy larger vehicles, which increases gasoline consumption in the U.S. and fuel consumption increases with more weight in cars from people.

A detailed study published in 2006 at Entrepreneur.com analyzed the amount of additional fuel consumed due to heavier drivers. One key finding was that almost 1 billion gallons of gasoline per year can be attributed to passenger weight gain in non-commercial vehicles between 1960 and 2002--this translates to .7 percent of the total fuel used by passenger vehicles annually. Researchers also estimated that over 39 million gallons of fuel is used annually for every pound gained in average passenger weight!

A 2009 study by the non-profit company Resources for the Future looked at the link between obesity and vehicle demand and found that from 1999 to 2005, a 10-percent increase in overweight and obese drivers reduced fuel economy of new vehicle demand by 2.5 percent. The study noted that as the overweight and obesity rates increased, so did the percentage of vans, SUVs, and pickup trucks purchased from 16 percent in the early 1970s to recently more than 40 percent. (Of course, other factors helped drive this market change, such as those crude, commercial-type vehicles becoming more refined and better tailored to commuter duties.)

These findings are sensible yet still surprising, and they drive home the point that the problems associated with obesity in the U.S. can run far deeper we ever realized.

(With thanks to Consumer Reports and the CDC for this information)

More people fatter now than in 2007

It's official: We're getting fatter. The number of obese people in the United States has increased by 2.4 million since 2007, according to a CDC special report released Tuesday.

The report also says that 9 states – up from 3 in 2007 – now report obesity levels at 30 percent or higher (in 2000, no states were in that category). Not a single state has reached the 15 percent goal set in the CDC's "Healthy People 2010" initiative.

"Obesity is a major public health problem," said CDC Director, Dr. Thomas Frieden. "We need intensive and ongoing efforts to address obesity, or more people will get sick and die from the complications of obesity, such as heart disease, stroke, diabetes and cancer."

In addition to the added number of obese people, the report also explored the costs associated with obesity and related conditions.

"In 2008 dollars, medical costs associated with obesity were estimated at $147 billon," Frieden said. "That translates into medical costs for people who are obese that were $1,429 higher per person each year, compared to normal-weight individuals."

Frieden, and Dr. Bill Dietz, Director of CDC's Division of Nutrition and Physical Activity, went on to say that national programs like the Let's Move campaign and state programs that address health-related infrastructure are steps in the right direction.

"Obesity is a societal problem, and it will take a societal response," Frieden said.

Barriers to Exercise-I Haven't Got Time in the Morning by Lou Haskins

this blog discusses being healthy in America today.

TIME !

OKAY,   you don't have time to exercise, eat right and get healthy.

Sooooo,  let's complete the thought here.............you'll just continue gaining pounds, eating junk food and hardening your arteries.

I know, and you know, that is a recipe for misery and severe health problems.. 

It really is a matter of perspective. In earlier posts I mentioned the MENTAL shift; that change in attitude that causes people to realize if they don't do something, NOW, they will soon have a severe health event or worse!     

Just like working a budget, many people who succeeded in making time for exercise inventoried themselves and analized how their time was actually being spent.

Carl Jung had it right.

If getting up ten minutes earlier was needed for the morning session, they did it. If lunch was a time spent sitting and eating, they changed that. Instead of coming home and frantically trying to be chauffeur, cook and housemaid, they found ways to integrate physical activity into the tasks.

 Here are some real-world examples of people's successful methods to add that TEN stinkin' minutes into their busy day.

MORNINGS

1.  She set the alarm ten minutes earlier and did breathing and stretching.
If you have to, go to bed ten minutes earlier. So what, if at first, you're in bed lying awake at night? Use the time to plan how you will go about improving your health.

2. He bought books and devised his own ten minute meditation/breathing/stretching/yoga/strength program.
You know better than anyone what you like to do; what you hate to do. If you own it, you're more likely to do it.

3. He stretched a bungee cord across the doorway.  
By physically reminding himself that removing it was the signal to ride his bike to work, he did it. Breakfast became fresh fruit, a healthy meal bar and water on the way.

4. She bought a mini-stepper. After breakfast and before leaving for work, she watched TV news and brushed her teeth while stepping her way to fitness!

 







 

5. She planted a small garden.  "It was so relaxing!"

 For non-gardeners....Pulling weeds and raking and pruning gives the body and the mind a good workout. Enjoying the morning quiet time was an unforeseen bonus..

6. He challenged the kids to a duel.  Who ever could beat dad on the balance board got to pick special things. (he came up with a point system for them to earn a much desired item) Guess who won.

  

So, get inventive! If you have decided you really want to improve your health, you WILL find a way! 

A few notes for the purists.  I'm well aware that some of these activities may be less than ten minutes (at first) and the intensity may not be great; but it's a funny thing about exercise. The more you do it, the more you want to do it, as well as making it more challenging.

Inch by inch, life's a cinch. 

If you don't start, NOTHING will happen, right?

Also, don't fall into the trap of skipping breakfast to make time for activity. It has been proven many times over that those who eat breakfast can better manage their weight.

Keep a record of what you do. It is key to maintaining momentum. Put it on the refrigerator door. You KNOW you'll see it there!

Next post-some examples of noon time ten minute exercise breaks.