Building Stronger Bones: Running or Resistance Exercise

I thought this article was quite interesting.

http://www.sciencedaily.com/releases/2009/02/090227080005.htm

Keep Healthy During These Economically Hard Times

These days it seems like our hopes and dreams for fitness/health are slipping away and even harder to attain. During these economically hard times, we have more time but less money. Fast food seems like a decent option: it's fast, easy, convenient, and most important, CHEAP--but not at the expense of our waistlines. The truth is, staying fit during these times is not impossible. With a little bit of ingenuity and minimal effort, your body will thank you.


Nutrition:

• Farmer's markets are a great find. Produce is cheaper especially since you don't have to pay for extra overhead as you would at a supermarket
• Choose fruits/vegetables in season
• Buy in bulk especially non-perishables and meat. You pay less per pound each time and storage is not a hassle. Portion bulk packages into freezer bags for easy thawing/cooking. Remember to avoid buying meat that is already season. They are usually way more expensive. Season it yourself!
  
• Look out for sales. We don't realize how much money you can save by looking out for sales. Coupons are a great way to take advantage of good deals. Coupon Suzy, I have found, is quite helpful.
• Keep the pasta/rice/potato to a reasonable portion. Not because they are cheap means they should make up most of your plate. Try frozen/canned (low-sodium) vegetable options for a good side if you simply can't afford fresh.
• The truth of the matter is, eating fresh foods is not as expensive as you think. Try buying produce by the bag instead of individually. You will always get a better price.
• Plan your meals for the week and try to incorporate similar fresh ingredients in another meal for that week.
  
• Buy less processed foods and your bill will go down! For instance, instead of buying parboiled boxed rice, buy bags of raw rice.
  
• Buy store brands when appropriate. Usually, they are just as good and cost way less.
• There is no need to go to Starbucks for coffee! Make it yourself! (trust me, this is not a sin... smile). Not only will you save yourself money but you control the calories!
  
• Sometimes, replace the meat in your meals with other protein foods such as eggs or beans
• Filter your own tap water! Not only will you save money but you will be help save the environment.
• Instead of buying 100 calorie snacks, buy a big bag and portion it yourself in a baggie
• Experiment in the kitchen and make a date out of it rather than eating out!
  

Physical Activity

• Take advantage of the extra time on your hands if you are unemployed and get moving!
• Walk to the grocery store if it's not too far away
• Park as far as you can from your destination
• Climb the stairs for 15 minutes during your lunch break (you can burn up to 150 calories in 15 minutes)
• Avoid the elevators and take the stairs. Burn calories, not electricity!
• Walk, walk, walk and enjoy nature. Mix it up with a little jogging here and there
• Do laundry lifts! I know this sounds funny but I promise your arms will thank you. Hold the basket above your head, lift and lower.
• While your doing dishes, do some calf raises. Step to your toes and down again. Repeat.
• Put on your favorite music and dance in your living room with your hubby or by yourself.
  

A wonderful woman and a very special friend has been very gracious to share her recipe for home-made Granola. Ginny and her husband, Dave, were like a second parents to me when I lived in Miami. Having dinner, lunch, or just a cup of coffee and something decadent at their house was always a special treat. She asked that I try this recipe before I post it but I am positive that you will not be disappointed.

A pinch of that here and a dash of that there and voila....

Ginny's Home-Made Granola

3 Cups Oats - not instant - old fashion

brown sugar - 1/4 c. or more

honey - 1/4 cup or more

almonds

raisins

cranberries

sesame seeds

sunflower seeds

1/4 c. vegetable oil

cinnamon

pinch of salt

Mix all the above ingredients and bake at 350 for 40 minutes. Cool on the counter top. Do not cool in the oven. Enjoy as a snack, over yogurt, fruits and over milk.

The Drakes' Famous Mussel Recipe

My husband and I came up with this recipe on a sunny summer afternoon. We discovered that this was one of the best meals we'd ever come up with. Enjoy!

1. Dice 1/2 onion, 1 roma tomato, 4 large cloves garlic, 1/2 t dried oregano, 1/4 tsp black pepper, 1/4 tsp salt.

2. Melt 1 Tbsp butter and 1 Tbsp Olive Oil in an extra large skillet that has a cover.

3. Add the diced vegetables to the pan at med-low heat & let them sweat for about 2-3 minutes.

4. Crank the heat up to high and when the pan is hot, add 1.25 cup white wine (it does not have to be an expensive bottle of wine...you just want the acidity from the wine and the flavor). If you'd drink it, then it's good to use.

5. Cover the pan and turn the heat down to med-low. Let that simmer for about 2-3 minutes with the cover on.

6. Add the mussels and coat them with the sauce. (i usually include 15 mussels per person if the mussels are small).

7. Cover the pan and turn the heat to med-low. Simmer for 5-6 minutes or until the mussels open. Remember that some of them may not open if you don't have enough room in the pan so if you mix them up they may open. If not, discard them.

8. Remove the mussels from the pan into a large bowl and keep the sauce on medium low heat for at least 3 more minutes to concentrate the flavor.

9. Taste the sauce. You may need to add more salt if the mussels did not provide enough of its own.

10. Pour the sauce over the mussels and serve!. Make sure to dip the mussels in the sauce when u eat it! It is fantabulous!

11. ENJOY with some french bread for dipping!

This meal is low in fat, high in protein, and very satisfying!

Get Moving During Pregnancy

For most women, weight gain during pregnancy can be a major source of stress for the expecting mother. Will I gain too much weight? Should I watch what I eat? Will I keep the weight on after delivery? Did You Know that the percentage of women considered overweight and obese before pregnancy soared 47 percent between 1993 and 2003. Being overweight/obese prior to pregnancy can put you and your baby at risk for complications: gestational diabetes, high blood pressure, preeclampsia, c-sections, preterm birth, still birth, defects, etc. Experts mention that the best way to reduce these risks is to achieve a healthy weight before conceiving. If that's not possible, the next best thing is avoiding excess weight gain during pregnancy.

Simply put, good nutrition and being physically active can help you maintain a healthy weight during pregnancy.

How much total weight should I gain?

The amount of weight you should gain depends on your weight before pregnancy.

• 25-37 pounds if you were a healthy weight before pregnancy.
• 28-40 pounds if you were underweight before pregnancy.
• 15-25 pounds if you were overweight before pregnancy.

At what rate should I gain weight during my pregnancy?

How much you should gain depends on your weight before you were pregnant and how far along you are.

• Healthy weight before pregnancy:
  • 3-5 pounds during the first trimester
  • Approximately 1-2 pounds per week in the second trimester
  • Approximately 1-2 pounds per week in the third trimester
• Underweight before pregnancy:
  • 5-6 pounds or more in your first trimester; this also can depend on how underweight you were before pregnancy & your health care provider's recommendations
  • 1-2 pounds per week in the second and third trimesters
• Overweight before pregnancy:
  • Approximately 1-2 pounds in the first trimester
  • Approximately 1 pound per week during the last six months

NUTRITION
To get a scientifically sound approach to eating right during pregnancy visit http://www.mypyramid.gov/mypyramidmoms/pyramidmoms_plan.aspx
The United States Department of Agriculture recently launched an addition to its MyPyramid.gov Web site called “MyPyramid Plan for Moms.” This interactive tool provides individualized nutrition guidance to meet the needs of expectant and new moms alike.

The MyPyramid Plan for Moms also includes recommendations for pregnancy and breast feeding. This tool provides a convenient and free educational resource to help women who are pregnant or breast feeding understand their needs and make wise food choices.

For your convenience, I have highlighted a few nutrition tips to help you maintain a healthy weight during pregnancy:

• Eat five to six small, frequent meals every day.
• Keep snacks on hand: nuts, dried fruit, cheese and crackers, dried fruit, and yogurt.
• Spread peanut butter on toast, crackers, or fruit/vegetables. One tablespoon of creamy peanut butter will provide about 100 calories and seven grams of protein.
• Add nonfat powdered milk to foods such as mashed potatoes and hot cereal.
• Use salt in moderation. It makes you retain water.
• Avoid eating at fast food restaurants. Food is loaded with salt and saturated fats.
• Use fat in moderation.
• You may have a craving for sugar. Keep this to a minimum.
• Use 1% or non-fat milk whenever possible.
  
• NEVER diet during pregnancy!
• If you are gaining weight too fast, cut back on the calories you are currently eating.
  • The best way to eat fewer calories is by decreasing the amount of “extras” you are eating. “Extras” are added sugars and solid fats in foods like pop, desserts, fried foods, cheese, whole milk, and fatty meats. Choose low-fat, fat-free, unsweetened. They have fewer “extras.”

EXERCISE
If you follow a regular exercise plan prior to your pregnancy, you should be able to continue the plan to some degree throughout your pregnancy. Exercise does not increase your risk for a miscarriage.

• If you are just starting an exercise program to help manage weight gain during pregnancy, start very slowly. Talk to your health care provider to see if this is advisable.
  
• Do not over exert yourself. Do what you can. Your body will give you signals that it is time to reduce the intensity of your workouts. Never exercise to the point of exhaustion.
  
• Wear comfortable footwear that gives enough ankle and arch support. Even though your footwear might be very helpful, avoid any steep terrains while running or riding. At this point, you have a higher right of getting a sprain.
  
• Take frequent breaks, and drink plenty of fluids during exercise.
• Avoid exercising in hot weather.
• Weight training is good. However, focus on strengthening your abdominal and upper body areas. Avoid doing movements that strain your lower back.
• During the 2nd & 3rd trimesters, avoid exercise that involves lying flat on your back.
• Include relaxation and stretching before and after your sessions.

In the Words of Celia Cruz

AZUUUUCAR...
Ever wonder how much sugar you are consuming? To highlight a few...

• 16 oz Soda Pop = 14 tsp
• 16 oz Orange Fanta = 18 tsp
• 16 oz Cran-Apple Minute Maid = 16 tsp

To calculate how much sugar is in your beverage/food item, first turn to the nutrition label and locate the (g) sugar per serving. Next do the following calculation: (g) sugar X number servings in the container ÷ 4. This will total how many tsp sugar are in your beverage/food item.

You will be amazed!

How to be a Centenarian

Think you can hold up your end of the bargain?

http://health.msn.com/health-topics/articlepage.aspx?cp-documentid=100233437&page=1