Archive for March, 2010

A new study just came out reporting how much exercise is needed in middle age women to prevent weight gain. Refer to the article below for more information.This again is just for maintaining weight and does not take into account diet at all. The 60 minutes a day is moderate activity and counts things like brisk walking, house cleaning, yard work, etc. Now that more and more people are sitting at a desk for 8-10 hrs a day it is being stressed how important movement is for weight management. If weight loss is your goal you are going to have to also watch calories and food choices. 

By JENNIFER CORBETT DOOREN

Wall Street Journal

www.wsj.com

March 2010

A new study shows women need 60 minutes of moderate exercise a day to prevent weight gain as they age if they consume a normal diet.

The findings suggest women need more exercise than the current federal guidelines of 150 minutes a week, or 30 minutes five days a week, of moderate-to-intense activity.

The study is being published in the March 24/31 edition of the Journal of the American Medical Association.

“I don’t want people to throw up their hands and say ‘I can’t do it,’ ” said I. Min Lee, the study’s lead researcher and a doctor and associate professor at Harvard Medical School and Brigham and Women’s Hospital in Boston.

Women at a normal weight who consume a normal diet can beat middle-age weight gain by working out intensely for 30 minutes a day, whether by running, cycling, swimming laps or working out at a gym. Weight gain can also be prevented with 60 minutes of moderate activity, such as walking, a leisurely bike ride or playing catch.

The federal guidelines of 150 minutes a week of moderate-to-intense exercise are designed to prevent disease and obtain other health benefits. However, a 2002 report by the Institute of Medicine suggested 60 minutes a day, or 420 minutes a week, are needed to prevent weight gain.

The study looked at 34,079 healthy U.S. women who consumed a usual diet from 1992 to 2007. The women were all age 45 or older at the start, with an average age of 54. They were given a questionnaire about the amount of exercise or activity they engaged in per week at the start of the study and then at three-year intervals. Their activity was tracked for an average of 13 years while weight changes were tracked over a three-year period.

Overall, women gained an average of 5.7 pounds in the study. However, those who were normal weight, with a body-mass index of less than 25, maintained their weight if they exercised for 60 minutes a day. Women who exercised less generally gained weight. Dr. Lee said for overweight or obese women, 60 minutes of exercise a day wasn’t enough to maintain weight, suggesting calories need to be cut.

Advertisements

Light and Fresh Asparagus Salad

Posted: March 26, 2010 by Stacy Gregovich in Recipes

www.fox19.com

2 bunches pencil asparagus, tough bottom stems removed, the rest sliced into 1/4 inch circles

1 small red onion, finely diced

1/2 cup cooked Acini de Pepe pasta

3/4-1 cup  grated aged pecorino

3 T red wine vinegar

1/4 Cup Extra-virgin olive oil

juice of 1/2 lemon

1/4 cup fresh flat leaf parsley chopped

Kosher salt

Freshly ground black pepper

In boiling water, blanche the asparagus for 1-2 minutes to desired tenderness, should be Al Dente’.

Shock in ice cold water to retain color and crispness. Drain in colander.

In medium mixing/serving bowl add asparagus, onion, pasta and cheese.

In small jar mix vinegar and oil and shake until emulsified.

Pour over asparagus salad and let sit for at least 20 minutes to marinade.

Just before serving, mix in parsley, squeeze fresh lemon juice over salad and sprinkle with salt and pepper.

Chicken Burgers With Guacamole, Cheddar, and Charred Tomatoes

Posted: March 19, 2010 by Stacy Gregovich in Recipes

Health, JULY 2009

4 Servings

Ingredients

  • 1 pound ground chicken
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons seasoned dry breadcrumbs
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • Cooking spray
  • 2 tomatoes, halved
  • 1/3 cup shredded reduced-fat Cheddar cheese
  • 4 whole wheat sandwich buns
  • Toppings: chopped tomatoes, guacamole

 

Preparation

Mix ground chicken, chopped fresh cilantro, seasoned dry breadcrumbs, salt, and pepper. Form into 4 (1-inch-thick) patties. Coat grill with cooking spray. Grill patties and halved tomatoes, flesh-side down, over medium-high heat 6 minutes, turning, until burgers are cooked through and tomatoes are charred. Top evenly with Cheddar; let melt. Serve on buns with chopped tomatoes and guacamole.

Nutritional Info

  • CALORIES 322
  • FAT 8g (sat 1g, mono 3g, poly 2g)
  • PROTEIN 36g
  • CARBOHYDRATE 31g
  • FIBER 6g
  • CHOLESTEROL 47mg
  • IRON 3mg
  • SODIUM 665mg
  • CALCIUM 105mg

Earlier this week, Stacy and I shared some great warm up exercises. Those moves could have been difficult for a lot of people. So, I decided to post some modified exercises for those who may have strength or balance issues, low back pain or some other joint dysfunction. I hope this can help you replace the traditional treadmill/elliptical warm up for something that will be a little more challenging and at the same time get you mentally focused and physically prepared as well.

Modified Warm up

Low Carb/Low Fat Turkey Stuffed Bell Peppers

Posted: March 12, 2010 by Stacy Gregovich in Recipes

http://www.recipezaar.com

Ingredients

Directions

Preheat oven to 350°F.

On stovetop in a medium skillet or saucepan, sauté mushroom, onion, celery and garlic in olive oil until veggies are soft; remove from heat.

Meanwhile, in a medium mixing bowl, combine ground turkey, egg, garlic powder, Italian seasoning, salt and pepper.

Add sauté veggie mixture to turkey mixture; mix well.

Stuff peppers with turkey/veggie mix and place in an ungreased shallow casserole dish.

In a small bowl, combine undrained tomatoes and tomato sauce; pour over peppers to cover.

            You can buy store bought spaghetti sauce and use instead

Sprinkle with parmesan cheese and Italian seasonings; cover with aluminum foil and bake for 50 minutes.

Uncover, sprinkle with mozzarella and bake for an additional 10 minutes or until cheese is bubbly and browned.

The days of walking on a treadmill or lying on the floor reaching for your toes is old fashioned, obselete, and out-dated. Although adequate, this way is not the best for preparing your body for the workout ahead. Stacy and I would like to give you a series of exercises that requires the body to not only get physically ready but mentally prepared as well. These moves are for healthy individuals with little or no joint dysfunction, good balance and strength, and a symptom free cardiovascular system. Later, in the weeks ahead, we will be modifying the routine for those who cannot perform this series due to the aforementioned issues.

Pre-Workout Dynamic Warm Up

Tuscan Style Tuna Salad

Posted: March 5, 2010 by Stacy Gregovich in Recipes

From EatingWell:  April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Top of Form

4 servings, 1 cup each

Ingredients

  • 2 6-ounce cans chunk light tuna, drained
  • 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
  • 10 cherry tomatoes, quartered
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Preparation

  1. Combine tuna, beans, tomatoes, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days.
  • Ingredient Note: When you use canned beans in a recipe, be sure to rinse them first in a colander under cold running water, as their canning liquid often contains a fair amount of sodium.

Nutrition

Per serving: 253 calories; 8 g fat (1 g sat, 5 g mono); 53 mg cholesterol; 20 g carbohydrates; 31 g protein; 6 g fiber; 453 mg sodium; 451 mg potassium.

You can put this into a whole wheat pita for a quick healthy lunch