Grill Your Way to Health

Posted on June 29, 2016 by argerlac

Grilling and six packs go together! Throwing the right foods on the grill will help you gain muscle mass and definition when used in combination with a cardio and weight training regimen. Jim White, RDN, a spokesperson for the Academy of Nutrition and Dietetics, gives his best tips on how to fire up your six pack when you heat up your grill.

1. Mind the Meat

Lean meats give you the protein you need to build muscle without too much of the fat that makes you pile on the pounds. Put the kibosh on fattier meats like 85% lean ground beef, porterhouse steak and T-bone steak. Instead, White suggests boneless, skinless chicken breasts, 96% lean ground beef, bison, buffalo, flank steak, sirloin steak, pork tenderloin and any kind of fish. Delicate fish can fall apart on the grill, so you may want to invest in a grill basket. Vegetarian? Try black bean burgers or grilled tofu.

2. Boost Flavor

Too much oil and sugar add calories you don’t need. So how do you add flavor to your lean meats without drenching them in oil-, sugar- and sodium-laden marinades? Try dry rubs, says White — just rub them into the meat and grill. Look for low-sodium spice blends you can sprinkle on meat, and use hot sauce and cayenne pepper to add a kick. If you opt for a store-bought marinade, look for a low-sodium one with under 5 grams of sugar per serving, White says.

3. Go Green

Move over meat, and make room for grilled veggies that will help fill you up without too many six pack-obscuring calories. Brush them with just a little olive oil — you do need a little healthy fat in your diet — and slap them on the grill right next to the meat, or thread them onto kebabs. White recommends trying zucchini, yellow squash, asparagus, broccoli, sweet potato or corn on the cob.

4. Sweet Success

The perfect ending to your abs-ripping BBQ? Grilled fruit. Slice pineapple into rounds or split peaches, nectarines or plums in half and remove the stone, grilling until tender. To make dessert even sweeter without going overboard on fat and calories, White adds a special ingredient: a chocolate-hazelnut spread warmed with a little milk to make a sauce that you can drizzle over the fruit.

http://www.eatright.org/resource/fitness/training-and-recovery/building-muscle/grill-your-way-to-a-six-pack

What about High Blood Pressure Risks?

Posted on June 20, 2016 by argerlac

High BP

FOR MORE INFORMATION:

http://millionhearts.hhs.gov/Docs/MH_PCNA_Blood_Pressure_Fact_Sheet.pdf

Healthy Nuts

Posted on June 16, 2016 by argerlac

istock/FatManPhotoUK

Give boring nuts a healthy boost with Sweetish Nuts from nutritionist Brooke Alpert, which are sugar-free but still manage a natural sweetness from the spices. Preheat the oven to 325 degrees Fahrenheit. Mix 1 1/2 teaspoons ground cinnamon, 1 teaspoon ground ginger, 1 1/2 teaspoons vanilla extract, and 1 1/2 teaspoons extra-virgin olive in a large bowl. Add 4 ounces shelled raw walnut halves, 4 ounces shelled raw pecan halves, and 4 ounces raw cashews. Massage in the spices well, then place on baking sheet and bake for 10-12 minutes. Store in an airtight container once cooled.

http://www.rd.com/health/healthy-eating/healthy-snacks-for-adults/

Gotta’ Dance!

Posted on June 10, 2016 by argerlac

Contradance

All are welcome at our contra dances, where we always have live music in the styles of Irish, old-time, swing, gypsy, and newly composed music.

Come try what’s been described as “swirly awesomeness,” and a “source of deep joy and great playfulness.”

Contra dancing requires no experience. It’s about community, making friends and dancing to diverse music, not a competition, and not a class. You don’t need to bring a partner – part of the tradition is switching partners each time. A caller teaches each dance, so no lessons are needed; just show up and have fun! (New to contra? Please come at 7:30 to learn a few basic steps before the dance starts.)

We dance Tuesday nights, 7:45 – 10:00 pm ET and occasional Sunday afternoons (2 – 5 p.m. (see calendar info, below) at Grove Haus, 1001 Hoosbrook St. (corner of Grove), Indianapolis, IN 46203. It’s in the Fountain Square neighborhood.

There’s no smoking or drinking, and anyone’s welcome to dance together, regardless of age, experience, gender, preference for dogs or cats, etc.

Admission Tuesdays is generally $7, $5/members, $4/under 25. When the band and/or caller travel more than an hour we ask for $1 more to help cover their extra costs. Sunday afternoon dances are $10 (25 & up), $5 (15 – 24), or free (14 & under).

All events are “more if you can, less if you can’t;” we won’t turn away people who need to pay less than the stated cost (and won’t refuse extra money from those who want to contribute). We offer free admission to those who help with several tasks like setup & cleanup; please talk to any board member if you can help!

A short link to our calendar is http://bit.ly/wSZCjB .

Please email indycontra@gmail.com or call (317) 759-4863 with questions, comments, or feedback.

Indy Contra Dance

Housework Motivators for Kids

Posted on June 9, 2016 by argerlac

Physical Activity Around the House

Our days are hectic and busy, filled with all sorts of events and chores making it difficult to find time to be physically active on some days. Here are some suggestions on how to be physically active in your home, doing things you would have to do anyway!

Get your kids active while doing housework. Place a sticky note on all of the items that need cleaning or tidying (like the kitchen table, the sofa, the bed). Your child will collect each sticky note after they clean the item. Make it a friendly competition to see who collects the most stickies. You could even offer a prize (like a Frisbee or jump rope from the dollar store) for the winner with the most stickies. Your kids will be physically active, helping with household chores and having fun!

Increase the intensity of household chores by using time limits. Put on a favorite CD and allot a certain number of songs to complete each chore. For example, allow two songs to vacuum the living room, three songs to wash the dishes, and one song to pick up toys in the playroom. You and your kids will be moving faster and working harder to beat the clock, causing your hearts to pump harder and get stronger.

Get the entire family involved. After dinner, assign everyone a task in the clean up. Everything from clearing the dishes, loading the dishwasher, and putting away leftovers can get the family up and moving. Finish off the evening by going for a family walk or doing group physical activities like stretching. Not only will everyone be out of their chair, but this will also be fun bonding time for you and your family.

With a little creativity, you will be surprised by all the ways you and your family can be physically active in your very own home!

http://www.heart.org/HEARTORG/HealthyLiving/HealthyKids/HowtoMakeaHealthyHome/Physical-Activity-Around-the-House_UCM_310806_Article.jsp#.V1Bq0csUWM9

Picnic Caviar

Posted on June 3, 2016 by argerlac

There’s nothing fishy about this combination of beans, corn, and peppers. The easy-to-make gem gets better as it marinates in its sweet-‘n’-spicy dressing.

¼ cup rice vinegar
¼ cup vegetable oil
1 Tbs. sugar
2 cloves garlic, minced (2 tsp.)
½ tsp. dried oregano
½ tsp. dried basil
1 15-oz. can black beans, rinsed and drained
1 15-oz. can pinto beans or black-eyed peas, rinsed and drained
1 ½ cups fresh corn kernels
1 red, yellow, or orange bell pepper, finely chopped (1 cup)
½ small red onion, finely chopped (½ cup)
1 2-oz. can diced green chiles with liquid
¼ cup chopped cilantro

1. Whisk together vinegar, oil, sugar, garlic, oregano, and basil in large bowl.

2. Stir in black and pinto beans, corn, bell pepper, onion, chiles, and cilantro. Season with salt and pepper. Refrigerate 1 hour before serving.

http://www.vegetariantimes.com/recipe/picnic-caviar/

Balance Exercises

Posted on June 2, 2016 by argerlac

Balanced Walking

To get all of the benefits of physical activity, try all four types of exercise — endurance, strength, balance, and flexibility. This page addresses balance exercises.

Important for Fall Prevention

Each year, more than one-third of people age 65 or older fall. Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person’s life. If you fall, it could limit your activities or make it impossible to live independently. Balance exercises, along with certain strength exercises, can help prevent falls by improving your ability to control and maintain your body’s position, whether you are moving or still.

Balance Exercises to Try

These 5 exercises that are shown below are aimed at improving your balance and your lower body strength. They include

standing on one foot
walking heel to toe
balance walk
back leg raises
side leg raises

Anywhere, Anytime

You can do balance exercises almost anytime, anywhere, and as often as you like, as long as you have something sturdy nearby to hold on to if you become unsteady. In the beginning, using a chair or the wall for support will help you work on your balance safely.

Balance exercises overlap with the lower body strength exercises, which also can improve your balance. Do the strength exercises — back leg raises, side leg raises, and hip extensions — two or more days per week, but not on any two days in a row.

Safety Tips

Have a sturdy chair or a person nearby to hold on to if you feel unsteady.
Talk with your doctor if you are unsure about doing a particular exercise.

Modify as You Progress

Woman testing her balance by closing her eyes and taking her hand off a chair. - Click to enlarge in new window.

The exercises which follow can improve your balance even more if you modify them as you progress. Start by holding on to a sturdy chair for support. To challenge yourself, try holding on to the chair with only one hand; then with time, you can try holding on with only one finger, then no hands. If you are steady on your feet, try doing the exercise with your eyes closed.

Balance Exercise – Standing on One Foot

Demonstration of standing on one foot while balancing on a chair. - Click to enlarge in new window.

Improve your balance by standing on one foot.

Stand on one foot behind a sturdy chair, holding on for balance.
Hold position for up to 10 seconds.
Repeat 10 to 15 times.
Repeat 10 to 15 times with other leg.
Repeat 10 to 15 more times with each leg.

Balance Exercise – Walking Heel to Toe

Demonstration of walking heel to toe. - Click to enlarge in new window.

Improve your balance by walking heel to toe.

Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.
Choose a spot ahead of you and focus on it to keep you steady as you walk.
Take a step. Put your heel just in front of the toe of your other foot.
Repeat for 20 steps.

Balance Exercise – Balance Walk

Improve your balance with the balance walk.

Raise arms to sides, shoulder height.
Choose a spot ahead of you and focus on it to keep you steady as you walk.
Walk in a straight line with one foot in front of the other.
As you walk, lift your back leg. Pause for 1 second before stepping forward.
Repeat for 20 steps, alternating legs.

Strength Exercise – Back Leg Raises

Demonstration of back leg raises. - Click to enlarge in new window.

Strengthen your buttocks and lower back with back leg raises.

Stand behind a sturdy chair, holding on for balance. Breathe in slowly.
Breathe out and slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you are standing on should be slightly bent.
Hold position for 1 second.
Breathe in as you slowly lower your leg.
Repeat 10 to 15 times.
Repeat 10 to 15 times with other leg.
Repeat 10 to 15 more times with each leg.

Strength Exercise – Side Leg Raises

Demonstration of side leg raises. - Click to enlarge in new window.

Strengthen your hips, thighs, and buttocks with side leg raises.

Stand behind a sturdy chair with feet slightly apart, holding on for balance. Breathe in slowly.
Breathe out and slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent.
Hold position for 1 second.
Breathe in as you slowly lower your leg.
Repeat 10 to 15 times.
Repeat 10 to 15 times with other leg.
Repeat 10 to 15 more times with each leg.

For videos of the above and other helpful links go to:

http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/balanceexercises/01.html

Here comes the sun!

Posted on May 27, 2016 by argerlac

sun-exposure-benefits[1]

Outdoor activities planned for the holiday weekend?

New sunscreen recommendations:

http://www.cbsnews.com/news/consumer-reports-which-sunscreens-live-up-to-product-claims-keep-skin-safe/

What About My Favorite Comfort Foods?

Posted on May 24, 2016 by argerlac

Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.

Some general tips for comfort foods:

Eat them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.
Eat smaller amounts. If your favorite higher-calorie food is a chocolate bar, have a smaller size or only half a bar.
Try a lower-calorie version. Use lower-calorie ingredients or prepare food differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size. For more ideas on how to cut back on calories, see Eat More Weigh Less(http://www.cdc.gov/healthyweight/healthy_eating/energy_density.html).

photo of 2 variations of macaroni and cheese, one with 540 calories and one with 315 calories

The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight.