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Overcome the obstacles and keep walking!

9 Jan

Nico, tango and I taking a rest after walking!

It’s true, it’s wintertime and it’s cold outside. If you are like me, the cold weather is not going to stop you from taking a walk outside. I understand that It’s much easier to sit inside on a frigid, blustery day and read a book, under a blanket while sipping a mug of tea but this can make it difficult for us to find that motivation we had, not too long ago on January 1st to exercise and get fit. The cold weather is only one of the many barriers that exists when trying to implement a physical activity routine, especially one focused on walking.

The Centers for Disease Control and Prevention lists obstacles such as sidewalk conditions, crosswalks, lack of daylight in the winter, and safety from traffic and crime. But when we really think about it, we know that exercise is a necessary part of our daily routine. So if you won’t go outside for a walk because of one of these reasons, how you can get in 30 minutes a day, 5 days a week of physical activity without being in fear of freezing our feet off? Mall walking! While this isn’t a new idea, or even a very creative one, the mall is extremely underutilized for those who wish to exercise. Shopping malls can offer some of the best perks, such as:

  1. Temperature-controlled building
  2. Easy to access bathrooms
  3. Free water fountains
  4. Flat and level walking route
  5. Well-lit and safe environment with a security presence
  6. Benches to rest
  7. No membership required, so family and friends can walk with you

Call a friend and go to the mall to walk. Research studies further suggest that when individuals exercise with a friend who is also motivated, they are more likely to exercise longer, harder and enjoy it more. The American Heart Association states that walking 30 minutes a day can reduce your risk for cardiovascular disease, stroke, hypertension, obesity, osteoporosis, Type 2 diabetes and certain types of cancers.

Is walking in the mall challenging? Use the talk test. The talk test will determine if you are exercising at a moderate or vigorous level of activity. If you’re walking at a moderate pace, you should be able to talk, but not sing. Vigorous activity occurs when you are not able to say more than a few words without having to stop. If you walk into the vigorous zone, slow down or take a quick break to lower your heartrate to a moderate level.

Most malls open their front doors at least an hour early for mall walkers to have free reign. This is probably the easiest time to get your steps in, since you will not have to maneuver around crowds coming in and out of stores. It’s up to you if you want to tackle walking the stairs for a workout bonus.

So step into the land of department stores with your pair of walking shoes and have fun this winter! For more information on increasing your level of physical activity and walking, see the tips on UGA Extension website at http://www.fcs.uga.edu/extension/health-lose-weight-exercise.

Kristen Sumpter, UGA Extension Agent wrote the “Mall walking” article, I expanded on it and used it for this week’s blog.

 

 

Corazón saludable con dieta saludable

30 Jul

Todos los días como saludable y hago ejercicio, esto me hace sentir llena de energía y feliz! Yo sigo la dieta mediterránea. Esta dieta es considerada una de las mejores dietas para la salud del corazón. La dieta enfatiza el consumo de frutas enteras frescas, muchos vegetales, aceites saludables y nueces. Estudios recientes han demostrado que las mujeres entre los 40 y 60 años de edad que consumieron la dieta mediterránea por 15 años, tuvieron más probabilidad de envejecer sin enfermedades crónicas, cambios en la memoria, impedimentos físicos y sin problemas de salud mental.

Esta receta para un corazón saludable es del web sitio de la clínica de Mayo http://www.mayoclinic.org/healthy-lifestyle/recipes/pasta-with-spinach-garbanzos-and-raisins/rcp-20049797 . Tiene alto contenido de fibra y de proteína. ¡Si le gustan los garbanzos y la espinaca, la disfrutará!

Pasta con espinaca, garbanzos u uvas pasas

Porciones: 6

Ingredientes:

  • 8 onzas de pasta corbatín
  • 2 cucharadas de aceite de oliva
  • 4 dientes de ajo, machacados
  • 1/2 lata (19 onzas) de garbanzos, enjuagados y escurridos
  • 1/2 taza de caldo de pollo sin sal
  • 1/2 taza de uvas pasas
  • 4 tazas de espinacas frescas, picadas
  • 2 cucharadas de queso parmesano
  • granos de pimiento negra al gusto

Instrucciones

Llene con ¾ de agua una olla grande y ponga a hervir. Agregue la pasta y cocine al dente (blanda), 10 a 12 minutos, o según las instrucciones del paquete. Escurra.

En un sartén grande, caliente el aceite de oliva y el ajo. Agregue los garbanzos y el caldo de pollo. Revuelva y agregue las uvas y la espinaca. Caliente solo hasta ablandar la espinaca, cerca de 3 minutos. No sobre cocine.

Divida la pasta en los platos a servir y ponga encima 1/6 de salsa, 1 cucharadita de queso parmesano y la pimienta al gusto.

La siguiente es una manera fácil de consumir una dieta mediterránea:

Grupos de alimentos Porciones al día recomendadas
Harinas de grano entero 4-6 (una porción = 1 tajada de pan, ½ taza de arroz cocinado, pasta; 1 onza de cereal listo para comer)
Vegetales sin almidón 4-8 (una porción = ½ taza de vegetales cocinados o 1 taza de vegetales crudos)
Fruta 2-4 (una porción = 1 taza de fruta cruda o cocinada; ½ taza de fruta seca)
Legumbres y nueces 1-3 (una porción = 1 onza)
Productos lácteos bajos en grasa (yogurt, leche, helado, yogurt congelado, quesos y postres) 1-3 (una porción = 1 taza de leche, 1 taza de yogurt, 2 onzas de queso procesado (americano), ½ taza de queso ricota,

2 tazas requesón, 1 taza de yogurt congelado, 1 taza de leche de soya fortificada, 1 taza de pudin hecho con leche

Pescados y mariscos 2-3 por semana (una porción = 3.5 oz. cocinado, o ¾ de taza de pescado en trozos). Al horno, a la parrilla no frito.
Pollo, si lo desea 1-3 por semana (1 porción = 3 onzas = 1/2 pechuga de pollo o una pierna con pernil (sin piel)
Grasas saludables: aceites de canola, de oliva y aguacate 4-6 (2 cucharadas o 1 onza de aguacate; 1cucharadita de aceite de canola o de oliva)
Alcohol 1 porción o menos para mujeres y 2 porciones o menos para hombres (una porción de alcohol = 5 onzas de vino, 12 onzas de cerveza y 1 ½ onza de licor destilado)

Healthy heart with a healthy diet

30 Jul

Every day I eat healthy and exercise. It makes me feel more energetic and happy! I follow the Mediterranean Diet. The Mediterranean diet is considered one of the best heart-healthy diets. It emphasizes whole fresh fruits, plenty of vegetables, healthy oils, and nuts. Recent studies found that middle age women who followed the Mediterranean Diet for 15 years t were more likely to age without having major chronic diseases, memory changes, physical impairments, and mental health issues.

This healthy heart recipe is from the Mayo Clinic web site http://www.mayoclinic.org/healthy-lifestyle/recipes/pasta-with-spinach-garbanzos-and-raisins/rcp-20049797 . It is high in fiber and protein. If you like garbanzos and spinach, you will enjoy it!

Pasta with spinach, garbanzos and raisins

Serves 6

Ingredients

  • 8 ounces farfalle (bow tie) pasta
  • 2 tablespoons olive oil
  • 4 garlic cloves, crushed
  • 1/2 can (19 ounces) garbanzos, rinsed and drained
  • 1/2 cup unsalted chicken broth
  • 1/2 cup golden raisins
  • 4 cups fresh spinach, chopped
  • 2 tablespoons Parmesan cheese
  • Cracked black peppercorns, to taste

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

In a large skillet, heat the olive oil and garlic over medium heat. Add the garbanzos and chicken broth. Stir until warmed through. Add the raisins and spinach. Heat just until spinach is wilted, about 3 minutes. Don’t overcook.

Divide the pasta among the plates. Top each serving with 1/6 of the sauce, 1 teaspoon Parmesan cheese and peppercorns to taste. Serve immediately.

This is an easy way to remember how to follow the Mediterranean diet:

Food Groups Recommended Servings per day
Whole Grains 4-6 (one serving = 1 slice of bread, ½ cup of cook rice, pasta; 1 ounce of ready-to-eat cereal)
Non-Starchy Vegetables 4-8 (one serving = ½ cup cooked vegetables or 1 cup raw vegetables)
Fruit 2-4 (one serving = 1 cup of raw or cooked fruit; ½ cup dried fruit)
Legumes and Nuts 1-3 (one serving = 1 ounce)
Low-fat dairy (choose fat-free or low-fat yogurt, milk, ice cream, frozen yogurt, cheeses and desserts) 1-3 (one serving = 1 cup of milk, 1 cup of yogurt, 2 ounces processed cheese (American), ½ cup ricotta cheese

2 cups cottage cheese, 1 cup frozen yogurt, 1 cup calcium-fortified soymilk, 1 cup pudding made with milk

Fish or Shellfish 2-3 per week (one serving = 3.5 oz. cooked, or about ¾ cup of flaked fish). Enjoy fish baked or grilled, not fried
Poultry, if desired 1-3 per week (1 serving = 3 ounces = 1/2 of a chicken breast or a chicken leg with thigh (without skin)
Healthy Fat – Olive, Canola, Avocado 4-6 (2 Tbsp or 1 oz of avocado; 1 tsp of canola or olive oil)
Alcohol 1 serving or less for women and 2 servings or less for men (one serving of alcohol equals 5 oz. of wine, 12 oz. of beer and 1 ½ oz. of distilled liquor)