Tips on Getting started with Physical Fitness Activity....

I wanted to touch base with you to see how everyone is coming along, and wanted to share a little something with you to think about!

Exercising - How to Get Started


Here are some tips to help you get started:

Frequency and duration of activity are more important than intensity. Moderately intense exercise, such as brisk walking, is enough for health benefits if done most days of the week. Normal daily activities as well as formal exercise add up. You get health benefits from walking up stairs and carrying out the trash, gardening, cleaning, shopping, vacuuming, making the bed, and mowing the lawn.
If you can, engage in moderate to vigorous exercise using the large muscles for 30-60 minutes three or more times a week; you're likely to gain even more health benefits in addition to greater fitness.
Remember that for your fitness to improve, you need to exercise regularly. Try for a minimum of 30 minutes of low to moderately intense physical activity on most days of the week. Over time, you may be able to build up to 30-60 minutes of moderate to vigorous exercise.
Schedule time for recovery. Many people start with frenzied zeal, exercising too long or too intensely, and give up when muscles and joints become sore or injured. Start slowly and build up gradually, allowing time between sessions for your body to rest and recover.
For most older people, brisk walking becomes a mainstay exercise. Walking for 20-30 minutes or more at least three but preferably five times a week offers health benefits. If one of your goals is losing weight, you may want to walk about 40 minutes several times a week. That's because you burn more fat during longer-duration, lower-intensity exercise than you do during shorter exercise periods.
Fitness Long Ago


The longest-lived peoples in human history usually walked everywhere they went, trailed their animals and herds, hunted wild game on foot, built rugged shelters, or cultivated fields at an active pace each day with intermittent periods of rest. They knew nothing about aerobic exercise, treadmills, or running tracks, but they were masters at anaerobic exercise-activities that incur an "oxygen debt" through temporary or briefly sustained exertion.

For thousands of years, physical activity was an integral part of daily life in work as well as in religious, social and cultural expression. Survival was dependent on the procurement of food, which necessitated physical activity. By 1953, almost sixty percent of American children failed to meet even a minimum fitness standard for health (compared to less than ten percent in Europe). Today, we are even more sedentary.



Inactivity and Overexertion


The modern lifestyle brought about the unhealthy "luxury" of being sedentary. Our buildings, shopping centers, work areas, etc. have all been designed so that we do not have to move around much, but this is not the lifestyle we were designed to follow. What used to constitute continuous physical labor and moderate activity becomes sedentary travel to work and sedentary work-which translates into weight gain and possibly lowered health levels. This sedentary modern lifestyle leads to as much as 1,000 calories per day which are not burned and a 50% reduction in physical activity. Among the disorders associated with an increase of incidence in inactivity are:

Cardiovascular diseases: Heart disease, congestive heart failure, coronary artery disease, angina, and myocardial infarction; hypertension, stroke, intermittent claudication , and platelet adhesion and aggregation
Metabolic diseases: Type 2 diabetes, obesity, dyslipidemia, gall bladder disorders
Cancers: Breast cancer, colon cancer, prostate cancer, pancreatic cancer, melanoma
Pulmonary diseases: Asthma, chronic obstructive pulmonary disease
Immune dysfunction disorders
Musculoskeletal disorders: Osteoarthritis, rheumatoid arthritis, osteoporosis, and physical frailty
Neurological disorders: Cognitive dysfunction
When we exercise we are actually helping the body remove toxins through breathing more deeply (releases toxins from the lungs), perspiration, and muscle activity. If we do not take advantage of the toxic elimination properties of exercise these toxins will remain in our body, disrupt immune function and make us more susceptible to infection and illness.

While lack of exercise suppresses immune function it is important to note the same is true for intensive training. In fact, overtraining temporarily weaken immune function-sometimes for hours afterwards. Next week I'll be sending a email to members asking each of you "What are your personal fitness and health goals?" In order to accomplish any goal we must have a target to aim for.

Healthy Choices to make when grocery shopping

Use this blood-pressure-friendly grocery list to make shopping a breeze. The list is based on the principles of the DASH diet (Dietary Approaches to Stop Hypertension), a proven hypertension-controlling approach to food that emphasizes fruits, veggies, and whole grains but also incorporates nuts, seeds, healthy fats, low-fat dairy, and lean protein sources.

Healthy Choices to make when grocery shopping
Whole Grains

Opt for products that are 100% whole wheat or whole grain, contain at least 3 grams of fiber per serving, and are "low sodium."
whole-wheat, rye, or multigrain bread and crackers
unprocessed or lightly processed oatmeal, such as steel-cut oats
brown rice
whole-wheat pasta
air-popped popcorn
whole-grain breakfast cereal
Vegetables

Choose fresh or frozen when you can; opt for canned only if it's "low sodium."

asparagus
broccoli
carrots
green beans
kale
onions artichokes
brussels sprouts
cauliflower
peas
leeks
potatoes bell peppers
cabbage
collards
pumpkin
mushrooms
spinach sprouts
squash

Fruit

Choose fresh or frozen when you can; make dried or canned your second choice.
strawberries
apples
dates
mangoes
peaches
persimmons
blueberries
nectarines
kiwifruit pears
figs
grapes
melons
pineapples
raisins
cranberries
citrus
plums bananas
cherries
oranges
tangerines
prunes
raspberries
blackberries
tomatoes
apricots

Supplement meals with these items:
Good choices of Dairy

skim or low-fat (1%) milk
low-fat, low-sodium, natural cheeses, such as mozzarella or cheddar
nonfat or low-fat yogurt or frozen yogurt

** Organic Milk is great and free of harmful growth Hormones and pesticides laden grains fed to cows.
Lean Meats, Poultry, or Fish

low-mercury fish, such as salmon, herring, sardines, trout, and pollack
skinless cuts of white-meat chicken or turkey
lean, trimmed, unprocessed cuts of red meat (use sparingly)
Eggs **Organic eggs are more healthier and free of Growth Hormones and pesticide laden "feed" fed to chicken.
Nuts, Seeds, and Legumes

unsalted peanuts, walnuts, almonds, hazelnuts
nut butters (peanut butter, almond butter)
sesame seeds, pumpkin seeds, flaxseed
lentils
garbanzos
black beans
Fats and Oils

vegetable oils, such as olive, canola, or safflower oil
trans-fat-free margarine
fat-free cooking sprays
Use these flavors to add interest:
Seasonings

fresh herbs, such as rosemary, basil, mint, dill, and chives
salt-free spices, such as lemon pepper, dried onion, and garlic powder
malt, cider, or red wine vinegar
lemon, lime, or orange juice or zest

NEW BEGINNINGS.........A NEW YOU!

As we have come upon a brand New Month we can also embark on a brand new path to Good Health!! I'm pretty sure that many of you may already be familiar with many of the suggestions and health Tips given each week, and that's great!! However "knowing what to do" and actually "doing the things" we know to do is where the challenge lies. This is where us coming and meeting together each week will help you to accomplish the results you desire much easier than going at it alone. We must have an actual "plan of action" and then commit to carrying out this Plan consistently day in and day out.

Also it is very important to pay attention how we communicate not only to others but to ourselves as well. Meaning certain words that we may use daily can limit or altogether stop up from doing the things that we know we should be doing! Words like "Feel", most times we use this word as in "I don't Feel like exercising today, I'll do it tomorrow", or I don't feel like cooking anything, I'll just grab a quick bite (sometimes the other choice would be Fast food). So one of the first things we want to do is to "kick" words like "Feel" to to curb!! Even Kick the "T" off of the word "can't" and make it become a "Can". The communication we have with others and to ourselves can either limit, restrict us, or Empower us.

I would like to begin our Journey by sharing with you that There are three Basic Keys to remember when choosing Foods for Healthy Eating. When following these Important keys we can Fuel our Body Appropriately, having the mental clarity to make wise choices, and the physical energy to support our daily activities. The 3 Keys to Good health are.........

VARIETY- The More different types of Healthy foods we choose to eat, the More Different types of nutrition we will consume.

WHOLESOMENESS - Choose either Whole or barely Process Foods as much as you can.

MODERATION- Health experts agree that Moderation is a main Key to leading a healthy lifestyle.

Please keep these 3 Keys to Good Health in mind because we will get deeper into these keys in our very next News Letter.

I know that this News Letter is kind of short, I just wanted to send a Welcome "Shout Out" to say Let's get things rolling on the paths to Good Health! So until our next Meeting please remember.......

“You can't exercise by sight because your sight will make you quit. You need to exercise by faith.” ~Billy Blanks

Have a awesome week ahead!

To your Good Health....

GREAT SPRING AND SUMMER TIME TREAT!

Pineapple Breeze Smoothie

Items to add:

1 cup cubed fresh pineapple
1/2 cup pineapple juice
2/3 cup light coconut milk
Crushed ice, to taste



Serves 2 (Note: To make 4 Servings double your ingredients listed below).

Using both fresh pineapple and pineapple juice makes this smoothie a tropical dream. The addition of coconut milk makes for a rich, creamy drink, great for breakfast or an afternoon pick-me-up.

Ingredients

1 cup cubed fresh pineapple
1/2 cup pineapple juice
2/3 cup light coconut milk
Crushed ice, to taste

Method
Purée all ingredients in a blender until smooth.

Nutrition
Per serving (about 8oz/214g-wt.): 120 calories (45 from fat), 5g total fat, 4g saturated fat, 0mg cholesterol, 10mg sodium, 21g total carbohydrate (1g dietary fiber, 14g sugar), 1g protein

Another great tasting recipe..........

MEAT WITH BUTTERMILK CHIVE BISCUITS

Makes 16 filled biscuits
Use leftover spiral-sliced Turkey, Chicken or any favorite ham to fill these little biscuits.

Ingredients
1 cup unbleached all-purpose flour, plus more for dusting
1/2 cup whole wheat pastry flour
1 1/2 teaspoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
3 1/2 tablespoons cold butter, cut into small pieces
1/3 cup chopped chives
1/2 cup plus 1 tablespoon buttermilk
1 tablespoon milk
1/4 pound thinly sliced Turkey, Chicken or ham

Method
Preheat oven to 425°F. Sift flours, sugar, baking powder, baking soda and salt into a large bowl. Add butter and use your fingertips or a pastry cutter to work butter into flour until no pieces larger than peas remain. Stir in chives and buttermilk, stirring just until mixed.

Turn dough out onto a lightly floured surface, gather it into a ball and knead once or twice, just until it holds together. Press down on dough until it is about 1/3-inch thick. Cut little biscuits out with a round 1 1/2-inch cutter. Place biscuits on an ungreased baking sheet. Press scraps together and cut out more biscuits. Brush tops of biscuits with milk and bake until biscuits are golden, 10 to 12 minutes.

While biscuits are still warm, split them and fill with meat.


Nutrition
Per serving (about 1oz/33g-wt.): 90 calories (35 from fat), 3.5g total fat, 2g saturated fat, 10mg cholesterol, 230mg sodium, 10g total carbohydrate (1g dietary fiber, 1g sugar), 3g protein

TRY THIS GREAT RECIPE..........

For those of you who would like a great tasting dish to serve this month...


Serves 8

An easy alternative to cooking your own corned beef is to buy sliced, precooked corned beef instead. Look for it near the bacon in the cold case or ask for it at the deli counter. If using this substitution, simply omit the onion, cover the potatoes with salted water in a large pot and bring to a boil. Add about 1 1/4 pounds sliced, precooked corned beef and simmer until potatoes are tender; the resulting broth is flavorful enough to pour over the cabbage rolls for baking. Follow the recipe as directed to finish the potato filling, roughly chop the sliced corned beef and you're ready to assemble the rolls. Assemble this dish up to 2 days in advance, if you like.

Ingredients
2 pounds corned beef brisket*
1 onion, quartered
2 pounds Russet potatoes, peeled and quartered
16 large outer leaves from a savoy cabbage
1 large egg, beaten
1/4 teaspoon salt
2 tablespoons chopped fresh parsley, divided
Mustard, for serving

Note: You may substitute salt with Kosher salt, Sea Salt, or any other salt substitute you normally use.


Method
Combine beef and onion with 8 cups water in a large pot. Bring to a boil, cover and simmer until very tender, 3 to 3 1/2 hours. Remove from pot and set aside. Add potatoes to pot and simmer until soft, 15-20 minutes. Remove and set aside; discard onion. Boil cabbage leaves in liquid, 3 at a time, until soft, about 2 minutes. Set aside. Reserve 2 cups cooking liquid.

Preheat oven to 350°F. Mash potatoes with egg, salt and half the parsley. Chop beef very coarsely. Using a paring knife, cut a triangle at the bottom of each cabbage leaf to remove the thick, stiff part of the stem. Top each leaf with some potatoes and beef, tuck in the sides and roll up. Place seam-side down in a roasting pan. Ladle reserved cooking liquid over rolls, cover pan tightly with foil and bake 45 minutes. Sprinkle with remaining 1 tablespoon parsley and serve with mustard.

*If corned beef brisket is unavailable, use a plain beef brisket, and season the cooking liquid with 2 tablespoons kosher salt, 2 teaspoons sugar, 2 bay leaves, 1 1/2 teaspoons mustard seeds, 1/2 teaspoon ground black pepper and 4 allspice berries (or 1/4 teaspoon ground).

Nutrition
Per serving (about 9oz/273g-wt.): 340 calories (160 from fat), 18g total fat, 6g saturated fat, 90mg cholesterol, 1530mg sodium, 23g total carbohydrate (3g dietary fiber, 4g sugar), 20g protein


Note: We've provided special diet and nutritional information for educational purposes. Continue to consult your Physician if you have a special diet that you must follow.

A GREAT SOLUTION.......

One problem that many people may face is allowing themselves to get too hungry in between meals. when this happen we have a tendency to overeat. Nor is it wise to shop during times when we're hungry because we could then end up purchasing more foods that appeal to our senses than foods that are more nutritionally dense. Say for instance you're shopping and haven't eaten since morning, passing by the Deli counter that has ready to eat hot fried chicken and fries, plus many other foods that you can immediately chow down on until you get home would be a serious temptation! You would probably want to grab something to hold you until dinner time.

The best way to prevent this from happening would be to make sure that you eat snacks in between your meals. As long as the snacks chosen are rich in nutrients and eaten in moderation you can't go wrong. It's a good idea to try and keep snacks such as energy bars or dried fruit and nuts available to grab until your next meal. Even some good whole grain cereal makes a good snack to munch on. It could be a powerful energy packing banana, or another good piece of fruit to hold you in between meals.