Today is the first day back to school for my cihldren. Last night we prepared cream cheese and cucumber sandwiches, (ONLY ON WHOLE GRAIN BREAD) tuna sandwich with green onion and made with plain yogurt instead of mayonnaise. One of the kids wanted peanut butter and jelly. A great choice because you are getting protein with the peanut butter and carbohydrates with the jam and bread. For a fruit they like red grapes and sliced apples. Of course we throw in some cookies or potato chips!
I encourage everyone to pack a lunch at least three days a week. You will probably eat healthier food and you will save money.
I had athought yesterday while I was running that I want to share. The food you eat within 30 minutes after you exercise is the energy that your body will feed off of when you exercise the next time. Eat complex carbohydrates such as an apple, a piece of plain whole grain bread or whole grain cereal. The your body will store these foods which turns into energy which you will need the next time you exercise. If you eat sugar it turns into fat and does not provide your body with the energy it will need.
Have a healthy and fit day! Until tomorrow.
Monday, January 11, 2010
Sunday, January 10, 2010
Exercise today
Good morning everyone!
It's time to exercise. If you have not already started your exercise program for the year I am going to give you motivation to begin. If you are currently on a regular routine of exercising, good for you and strive to improve.
I have a lot of personal experience with exercise training. I taught aerobic exercise and strength training for 11 years, I have run 8 marathons and participated in 4 triathlons, I run 8 - 10 miles a day, and taught physical education at a local elementary school. I exercise to stay healthy and that is what I want for you too.
You can start today and this is how:
• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K (kilometer) race or to lower your blood pressure? Having clear goals can help you gauge your progress.
Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity — or 150 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
• Plan a logical progression of activity. I recommend you start slow and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that suits you best.
• Think about how you'll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
• Plan to include different activities. Different activities, or cross-training, reduces the chances of overusing a particular muscle group and will help prevent injuries. Cross training also helps you from getting bored of exercising. I suggest what is most convenient and enjoyable to you; such as walking, swimming, running and strength training.
• Allow time for recovery. Many people start exercising intensely and do not take time to stretch after. This part of your routine is as important as exercising. Learning how to stretch the muscles you used that day will help prevent injuries and tight muscles later in the day. Plan time between sessions for your body to rest and recover. Visit the following website for information about stretching: http://weboflife.ksc.nasa.gov/exerciseandaging/chapter4_stretching.html
• Put it on paper. A written plan may encourage you to stay on track.
My walking group
We can do this together. Join my walking group that I will begin on Sunday, January 17 at 9:30 at Shomrei Torah Synagogue, 7353 Valley Circle Blvd. (meet near the guard booth on the sidewalk). We will power walk for 45 minutes and then stretch for 15. It is only 1 hour of your time! I look forward to seeing you next week.
It's time to exercise. If you have not already started your exercise program for the year I am going to give you motivation to begin. If you are currently on a regular routine of exercising, good for you and strive to improve.
I have a lot of personal experience with exercise training. I taught aerobic exercise and strength training for 11 years, I have run 8 marathons and participated in 4 triathlons, I run 8 - 10 miles a day, and taught physical education at a local elementary school. I exercise to stay healthy and that is what I want for you too.
You can start today and this is how:
• Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K (kilometer) race or to lower your blood pressure? Having clear goals can help you gauge your progress.
Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity — or 150 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
• Plan a logical progression of activity. I recommend you start slow and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that suits you best.
• Think about how you'll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
• Plan to include different activities. Different activities, or cross-training, reduces the chances of overusing a particular muscle group and will help prevent injuries. Cross training also helps you from getting bored of exercising. I suggest what is most convenient and enjoyable to you; such as walking, swimming, running and strength training.
• Allow time for recovery. Many people start exercising intensely and do not take time to stretch after. This part of your routine is as important as exercising. Learning how to stretch the muscles you used that day will help prevent injuries and tight muscles later in the day. Plan time between sessions for your body to rest and recover. Visit the following website for information about stretching: http://weboflife.ksc.nasa.gov/exerciseandaging/chapter4_stretching.html
• Put it on paper. A written plan may encourage you to stay on track.
My walking group
We can do this together. Join my walking group that I will begin on Sunday, January 17 at 9:30 at Shomrei Torah Synagogue, 7353 Valley Circle Blvd. (meet near the guard booth on the sidewalk). We will power walk for 45 minutes and then stretch for 15. It is only 1 hour of your time! I look forward to seeing you next week.
Saturday, January 9, 2010
Switch to Healthy eating
It’s January 9, 2010 and I am sure a lot of you are following your New Year’s resolutions of eating healthier and exercising! For those of you that have not gotten off to a good start, don’t worry. Every day is a new day and you can start today!
My Culin8 blog is going to focus on healthy food preparation and healthy eating.
Here are some ideas to implement into your daily diet;
• Prepare more food at home and eat out less
I challenge all of you to prepare more food at home, instead of eating out. You will cut down on your intake of sodium and fat (and of course save money).
• Take your lunch to work
For example, I prepare my lunch at home the night before I go to work. If you have a refrigerator and toaster at work, you can take your food and prepare it at work.
• Eat more vegetables and fruit every day
I encourage you to think about eating vegetables or fruit with your meals—and eat them first. By eating vegetables and fruit first, you will fill up on your healthy choices first.
• Eat breakfast, lunch, and dinner.
Your metabolism needs to be fed to work, which helps burn calories. Breakfast can be simple so don’t skip it! Even if you only eat a banana, ½ an apple, yogurt, cottage cheese or a bowl of grape nuts you are well on your way to a good day!
Visit my blog tomorrow, for more healthful information about exercising.
My Culin8 blog is going to focus on healthy food preparation and healthy eating.
Here are some ideas to implement into your daily diet;
• Prepare more food at home and eat out less
I challenge all of you to prepare more food at home, instead of eating out. You will cut down on your intake of sodium and fat (and of course save money).
• Take your lunch to work
For example, I prepare my lunch at home the night before I go to work. If you have a refrigerator and toaster at work, you can take your food and prepare it at work.
• Eat more vegetables and fruit every day
I encourage you to think about eating vegetables or fruit with your meals—and eat them first. By eating vegetables and fruit first, you will fill up on your healthy choices first.
• Eat breakfast, lunch, and dinner.
Your metabolism needs to be fed to work, which helps burn calories. Breakfast can be simple so don’t skip it! Even if you only eat a banana, ½ an apple, yogurt, cottage cheese or a bowl of grape nuts you are well on your way to a good day!
Visit my blog tomorrow, for more healthful information about exercising.
Saturday, September 26, 2009
Welcome!
Hi Everybody!
Welcome to the wonderful world of cooking I share with my EIGHT children! I look forward to being a resource for large families who want to eat healthy!
Please come back weekly to enjoy delicious recipes. Enjoy!
Welcome to the wonderful world of cooking I share with my EIGHT children! I look forward to being a resource for large families who want to eat healthy!
Please come back weekly to enjoy delicious recipes. Enjoy!
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