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Your February =91To Do=20
List=92
Make a list of the habits you want =
to add to=20
your lifestyle and the habits you want to reduce. Choose a =
few at=20
first. Decide what is most important at this point. RAPID =
changes=20
overnight can mean RAPID changes back to old unwanted =
habits.=20
Embrace a new way to live in 2010 gradually and consistently =
and you=20
will create a permanent healthy lifestyle. Happy NEW=20
YOU!
FEBRUARY FIT=20
TIP
Ever Wonder How "Big" Your =
Waist=20
Should Be? Grab a tape measure and put it around your body =
at the=20
level of your belly button. That number should be less than =
half=20
your height. So, for my 5'3" height, my waist should remain=20
below 31inches. Remember, this is just a guideline but =
also a=20
great 'wake up call'! The fat we carry around our middle is =
the most=20
=
unhealthy! <=
/SPAN>
FITNESS=20
COLUMN
My newspaper=20
column appears in the life section of the Guelph Mercury =
Newspaper=20
everyother Friday.
Here are a few that I hope will =
inspire=20
you!
Alien in the gym!
Home fitness=20
fun!
Body Mass Index=20
(BMI)
BMI is=20
a very simple tool. It's best use is for =
risk=20
assessment for =
the=20
general population. Does BMI calculate body fat?
BMI =
=3D Body mass=20
in kilograms =F7 (Height x Height in =
meters)(Divide=20
weight in lbs by 2.2046 to get weight in kg's)
So as=20
an example a (68kg)=20
woman who is =20
(1.65m) tall...
BMI =3D=20
68 =F7 (1.65 x 1.65) =3D 68 =F7=20
2.7 =3D=20
25 =
This=20
person has a Body Mass Index of . What=20
exactly does this mean?
Well =
there is=20
an association between BMI and many major degenerative =
diseases. As=20
a person's BMI so=20
does their of ill=20
health. Have a look at the table below...
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One=20
important point to remember...
BMI=20
will be for=20
many athletes. BMI doesn't calculate body fat so it can't =
make=20
allowances for muscular development.
using=20
BMI as a way to calculate body fat.
Growing=20
children and very elderly, sedentary adults should also =
avoid using=20
BMI as a way to calculate body fat.
Along=20
with height-weight tables, BMI has serious =
limitations.
Bioeletrical Impedance Analysis =
will be=20
much more accurate. Let me know if you are interested in =
having a=20
fitness assessment. Knowledge is power! Get your baseline =
fitness=20
and health stats to help you with your lifestyle=20
change. =20
THIS =
MONTHS=20
RECIPE
No Bake =
choco-peanut=20
butter protein bars -- try =
these!
Ingredients:
5 tbsp =
natural=20
peanut butter (chunky or smooth) =
1/2 cup =
dry oats or=20
whole grain hot cereal =
(uncooked)
1/2 cup =
oat flour *=20
(double the oats if you do not have oat=20
flour)
6 scoops =
chocolate=20
whey protein (~132 grams =
protein)
1 teaspoon =
vanilla=20
2 =
tablespoons flax=20
seeds (optional)
1 cup =
non-fat dry=20
milk
1/2 cup =
water=20
(depending on what type of protein you use, you may need to =
add=20
more)
Directions:
Spray an =
8x8 baking=20
dish with non-stick cooking spray. Combine dry ingredients =
in a=20
medium size bowl and mix well. Add peanut butter and mix - =
the=20
mixture will be crumbly and dry. Add water & vanilla. =
Using a=20
wooden spoon or rubber spatula, mix everything until a =
dough=20
forms. The dough will be sticky. Spread dough into pan using =
a clean=20
wooden spoon or spatula that has been sprayed with non-stick =
cooking=20
spray. Refrigerate a few hours (or freeze for an hour) and =
cut into=20
9 squares. Wrap bars individually (use sandwich bags or =
plastic=20
wrap) or store in covered container between sheets of wax =
paper.=20
Keep refrigerated.
Modifications: You=20
can also use vanilla protein and feel free to replace ~1/4 =
cup of=20
the oat flour with a variety of nuts, seeds, or dried =
berries.=20
Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, =
sesame=20
seeds, pumpkin seeds, raisins, or dried cranberries would =
all work=20
well.
* Making =
Oatmeal/Oat=20
Flour: To make your own oat flour, all you need to do is put =
a cup=20
or two of oatmeal in a regular household blender and blend =
it on=20
high...it will turn into a flour. It takes 1 minute and is =
VERY easy=20
and cheap alternative to buying in the=20
store.
Nutritional=20
Information Per Serving:
197 =
calories, 21 g=20
protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 =
g=20
fiber
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THIS MONTHS=20
=
EXERCISE
Counter=20
Push up
I=20
actually prefer people to learn how to do a full =
push up=20
using these rather than the knee push ups. They simply =
push up=20
from a ledge of decreasing depth: a counter, then a =
bench,=20
then a step, then eventually the floor.The lower the =
ledge,=20
the harder the push up will be. A very simple and =
lo-tech way=20
to progress through to lower ledges is to use a =
staircase.=20
Stand facing a staircase and place hands on about the =
fifth or=20
sixth step. As you get better, work your way down the=20
staircase.
Place=20
palms on a sturdy ledge, just below your shoulders, a =
bit=20
wider than shoulders. Keeping body rigid in a straight =
line,=20
lean in towards the ledge. If this bothers your =
shoulders, try=20
adjusting your hand position so your palms are =
slightly=20
narrower, slightly farther down your body, and your =
upper arms=20
aren't so flared =
out.
&nb=
sp; |
=
=
DIV>
Believe in Yourself=20
=
NOW!=
P>
If=20
you believe you can, you =
will! Achieve=20
all your health and fitness goals! Use the =93I can =
do it!=94=20
attitude and you are on your way to=20
=
success!
Yours in=20
=
health,
Marla=20
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YOUR=20
GROCERY LIST FOR A HEALTHY=20
BODY!
=
- Boneless, Skinless Chicken =
Breast=20
- Tuna (water packed) =
- Fish (salmon, seabass, =
halibut)=20
- Shrimp
- Extra Lean Ground Beef or =
Ground=20
Round (92-96%) =20
- Egg Whites or Eggs =
- Lean beef any =
cut=20
- Ground turkey, Turkey =
Breast Slices=20
or cutlets (fresh meat, not deli cuts)=20
Complex Carbs =
- Oatmeal (Old Fashioned or =
Quick Oats)=20
- Sweet Potatoes (Yams) =
- Beans (pinto, black, =
kidney)=20
- Oat Bran Cereal =
- Brown Rice
- Farina (Cream of Wheat)=20
- Multigrain Hot Cereal =
- Pasta (whole =
wheat)=20
- Brown rice
- Potatoes (red, baking,=20
new)=20
- Barley=20
- Quinoa( =
=93keen-wah=94)=20
- Rye bread =
Fibrous=20
Carbs =
- Green Leafy Lettuce (Green =
Leaf, Red,=20
Leaf, Romaine)
- Broccoli, cauliflower =
- Asparagus
- Green beans, =
eggplant=20
- Spinach
- Red and green =
peppers=20
- Brussels Sprouts =
- Cauliflower
- Celery , =
carrots=20
- Tomato, =
cucumber=20
- Onion, garlic, =
zucchini=20
- Fruits- bananas, apples, =
grapefruit,=20
peaches, strawberries, blueberries, raspberries=20
- Lemons, Limes =
Healthy=20
Fats =
- Natural Style Peanut Butter =
or almond=20
butter=20
- Olive Oil =20
- Nuts, almonds,=20
walnuts=20
- Flaxseed Oil =
Dairy & =
Eggs=20
- Low-fat cottage cheese =
- Eggs,
- Carton egg whites =
- Low or Non-Fat Milk=20
Condiments =
& Misc.=20
- Fat Free Mayonnaise =
- Reduced Sodium Soy Sauce=20
- Reduced Sodium Teriyaki =
Sauce=20
- Balsamic Vinegar =
- Salsa
- Chili powder
- Mrs. Dash
- Mustard
- Low Sodium beef or chicken =
broth=20
- Plain or =
reduced=20
tomatoes =
sauce,=20
puree, paste)=20
- Green tea=20
- Protein =
powder
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