Helping Baby Boomers get fit … get well … and live longer!

Feed Between the Lines

  • 31st January 2011 |
  • Author: Iris

Nutrition labels offer useful information that can help you make smarter choices, so be sure to read them.  This week do the “Monday 2000” — check the calorie counts of your favorite foods and try to work within the USDA recommended 2000 calorie budget.

In order to get fit and well, we must be mindful of our caloric intake and how we burn those calories.  Lower your calories, then increase your exercise level in order to burn belly fat and lose weight overall..

Getting Real about Getting Healthy

  • 24th January 2011 |
  • Author: Iris

Get Real about your Ideal Self — Building a lifetime of healthy habits doesn’t happen overnight!   Realistic expectations and a positive mindset will greatly increase your likelihood of success.   So take it one step at a time and celebrate progress..

Just Do a Little!

  • 17th January 2011 |
  • Author: Iris

Fitness doesn’t have to be hard work!    Start with small changes in your routine and build from there.    Walk a Monday Mile after dinner, do crunches during commercials or dance while cooking.    Even a little extra movement can improve health and reduce stress..

Let’s Veggie Out!

  • 10th January 2011 |
  • Author: Iris

Do you eat 5 servings of fruits and vegetables every day?   If not, aim for at least one more serving this week.   Replace your midday snack with a piece of fruit or boost the nutrients on your dinner plate with an extra side of veggies..

Bring Resolutions into Focus

  • 3rd January 2011 |
  • Author: Iris

Come up with a weekly plan that can help you achieve your New Year’s goals.    Start your plan on Monday and recommit each week.    If you fall off, try again next Monday.    Soon healthy habits will be part of your weekly routine!.

Getting Fit and Well in 2011

  • 27th December 2010 |
  • Author: Iris

Instead of feeling overwhelmed by your New Year’s resolutions, take 2011 one Monday at a time.    Write down all you hope to change and begin planning your new, healthier behaviors.    Then use each Monday to reinforce your goals!.

Don’t Let Stress Get You Down!

  • 20th December 2010 |
  • Author: Iris

Stress can make the holiday season anything but merry. Fight anxiety by managing your time!    This Monday, make a list of goals and plan ahead for stressful events.

Make the holiday season a joyous one!  If you plan to buy Christmas gifts, make a list and get your shopping done as soon as possible.  Remember to set a budget and stay within it … do not overspend.   If you plan to entertain or visit family and friends, plan that menu and get all your grocery shopping done ahead of time.

Put on some Christmas music or purchase your favorite Christmas CD and play it in your car or home — sing along and get in the spirit!  As for help if you need it.  Delegate tasks to family members and friends or be prepared to say “No” if you have too much already on your plate.

Don’t get stressed out by taking on more than you can reasonably handle.  Only do what you enjoy doing and remember the reason for the season!

Merry Christmas!.

Cut your cooking time this week by preparing soups, stews or casseroles on Monday. They reheat well and can be enjoyed all week!

Here is a recipe you can try that takes about 30 minutes to prepare and renders 4 servings:

Chicken and Dumplings

Ingredients

* 1 1/2 pounds chicken breast tenders
* 1 tablespoon olive oil, 1 turn of the pan
* 2 tablespoons butter
* 2 medium carrots, peeled and diced or thinly sliced
* 1 medium onion, chopped
* 3 ribs celery, diced
* 1 bay leaf, fresh or dried
* Salt and freshly ground black pepper
* McCormick Lemon Pepper
* 1 teaspoon poultry seasoning
* 2 tablespoons flour
* 1 quart chicken broth or stock, canned or paper container
* 1 can of biscuits (10 per can)
* 1 cup frozen green peas

Directions

Dice tenders into bite size pieces and set aside. Wash hands.

Place a large pot on stove over medium high heat. Add oil, butter, vegetables (do not add frozen peas) and bay leaf and cook 5 minutes, stirring frequently. Season mixture with salt, pepper, poultry seasoning, and Lemon Pepper Add flour to the pan and cook 2 minutes. Stir broth or stock to the pot and bring to a boil. Add chicken to the broth and stir.

Open can of biscuits and pinch off bite-size pieces and drop into the pot, spacing dumplings evenly. Cover pot tightly and reduce heat to medium low. Steam dumplings 10 to 15 minutes. Remove cover and stir chicken and dumplings to thicken sauce a bit.   Stir peas into the pan.  Remove chicken and dumplings from heat and serve in shallow bowls.
Enjoy this delicious comfort food!.

Get Fit with Spurts of Exercise

  • 6th December 2010 |
  • Author: Iris

Healthy Monday Tip

Stay percolated this Monday and throughout the week.    No need to resort to a double macchiato to keep your energy up!    Keep focused with three 10-minute spurts of exercise throughout the day.

Shorter workouts have tremendous potential for reshaping the body with minimum time commitment.  Make a conscious effort to incorporate short, 10-minute workouts throughout the day to help you get fit.    Squats, lunges, curls and stretches are several exercises you can do at work or at home.

To add more variety to these short workouts, there are several things you can do to spice it up or kick it up a notch.  For example, take the stairs for a more intense workout, have fun and get a workout with a hula hoop, work various muscle groups with a stability ball, hop on an exercise bike, or grab a jump rope.  Whatever you choose to do … JUST DO IT and enjoy your journey toward getting fit and well!.

Gym Membership Not Needed!

  • 29th November 2010 |
  • Author: Iris

You don’t need a gym membership to take care of your health!    This week, try leg lifts while watching TV or dancing in the kitchen.  There are a variety of things you can do to get fit and well at home.

Grab a fitness ball and some weights and engage in a nice workout while you watch one of your favorite TV shows or listen to music.

Walking is one of the best exercises you can do to get fit and well.  Walking around your home cleaning or cooking can render a good workout.  Do squats when doing the laundry and cooking.  Do leg lifts and curls while in the kitchen or while watching TV.

If you have stairs inside your home, they are great for toning and revving up the metabolism.  Use your stairs the same way you would use the StairMaster at the gym.

Use canned goods and gallon-size jugs of juice or water as weights to add variety and a challenge to your workouts at home.

Be creative and get moving in the comfort of your own home!  Share what you are currently doing at home in the comments below.   Ask questions here, too.

Have a wonderful week!
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