Wellness/Fitness thread 4/18/03

  1. Good morning and Good Friday for those who celebrate it .

    If anyone is having family in town this weekend, include them in your physical activity! Who knows who you might inspire to a healthier lifestyle - we want our loved ones around as long as possible.

    Saw some great stuff on yesterday's thread. Yes, it's OK to splurge. "What some call health, if purchased by perpetual anxiety about diet, isn't much better than tedious disease." - (George Dennison Prentice) So watch what you eat, but on special occasions, or just because, treat yourself. You may think about non-food treats, but sometimes there is nothing better that a Dove bar, or a can of Pringles . I just repeat to myself that days that end in "y" don't automatically constitute special occasions lol.

    Saw a wonderful testimonial on yesterday's thread from someone who has really committed to keeping her health under control. She has made tremendous progress, and even tho she is experiencing a rough time, she has already shown she has the tools to do what she needs to do. We all do. All we have to do is weigh (no pun intended) that goodie against the damage it may do to us. Compare the thought of letting one more half hour be drained from our lives in front of the TV versus adding to the quality of our lives by using that half hour to walk.

    Keep up the great work!! (And drink your water! )

    Putting two recipes in today since I missed one yesterday. Remember, holiday cooking doesn't have to be fattening. But you should also give yourself a day now and then, as several posters pointed out yesterday, to "splurge" . It's guilt-free.

    This is a nice recipe for Easter - since it will be just hubby and I, It a great scaled-down dish

    Sweet potato casserole

    2 med sweet potatoes
    8 dried apricot halves
    1/4 c raisins
    1/2 c dried cranberries
    1-1/2 c milk (skim)
    2 Tbsp cornstarch
    1/4 tsp cinnamon
    1/4 tsp salt
    1/8 tsp ground ginger
    dash ground cloves

    Steam or nuke sweet potato until just tender. Peel and cut into 1/2 inch pieces. Cut each dried apricot half into 8 or 10 pieces. Put sweet potato, apricot pieces, raisins, and cranberries into a medium sized bowl.

    Preheat oven to 375 degrees F. Coat a 2 quart casserole dish with non-stick cooking spray. In a small pan (or in microwave) heat milk to steaming. Reduce heat to low. Remove several Tbsp. of milk to a small bowl and mix in the cornstarch. Stir paste into remaining milk. Cook, stirring constantly, until sauce thickens enough to coat the back of a spoon. Fold sauce into potato and fruit mixture. Spoon into prepared casserole and bake 30 minutes.

    Black Bean Sloppy Joes

    1 onion, chopped
    1 green pepper, diced
    1/3 cup water
    1 15-ounce can black beans, drained & rinsed
    1 8-ounce can tomato sauce
    1/4 cup quick-cooking oatmeal
    1 T soy sauce
    1/2 T yellow mustard
    1 t honey
    1 t chili powder

    Place onion & pepper in saucepan with water. Cook, stirring frequently until the vegetables soften, about 5 minutes.
    Mash beans with a bean or potato masher (do not use a food processor). Add the beans and remaining ingredients into the saucepan and cook over low heat until heated through, about 5 minutes. Serve on buns.

    I am still working on our toning routine, but vettech showed us some great stuff yesterday. We are back to legs today. I you're not that far along yet, just get out and move. When you establish that as a firm habit, then you can jump in. Inner flylady speaking here: You are not behind!
  2. 8 Comments

  3. by   AmyLiz
    Well, I am thrilled to say that I've lost 1.5 lbs over the past week. I thought for sure I would gain or else stay the same as last week...what with all the "splurging" I did this past week, but ... YAY! I didn't!

    I'm sure this weekend (Sunday especially) will be opportunities to splurge a bit more, but I'm concentrating on keeping myself in check. I may not stick to my points range, but I will choose foods that aren't dripping in fat & calories. (well...ONE Reese's egg, but that's IT! ) Also planning on forcing myself out of bed early in order to do my walking tapes. That really helps in my quest for fitness.
  4. by   kimmicoobug
    I am getting ready to take my kids to the park today. I gave a speech today on the effects of TV watching on a child's health, and realize that they are a bit more sedentary than they should be. I also have lost about 1.5 lbs this week as well.
  5. by   vettech
    Today I had an interresting day at the gym. I was back in form after having to wuss on the last few reps on my Incline Bench Presses on Weds. On the other hand, the eliptical was KILLING me. It took everything I had to finish the 30 minute set. Usually when that happens, it hints that I'm coming down with a mild URI.

    I'm down 3 more lbs in the last 2 weeks (I only step on the scale every 2 weeks) although I'm at a point where I'm bouncing a lot from 177ish to 180ish. I'm trying to gain muscle mass but I've still got a last bit of spare tire to go so I'm not sure why I check the scale. With the combination of muscle gain and fat loss, the only real way I can judge results is the mirror.

    Anybody know a way to do body fat % without any special tools?
  6. by   Nurse Ratched
    Originally posted by vettech
    Anybody know a way to do body fat % without any special tools?
    The only way I am aware of is with calipers (and those fancy scales that somehow measure your body fat percentage.) You and my hubby should "chat" vettech - he's really into working out (not to the point of no-neckness) but he loves to lift.
  7. by   OzNurse69
    Nothing today - I have come down with a yucky cold, & am having trouble walking up & down the stairs @home, let alone actually doing anything active outside.

    Maybe tomorrow??
  8. by   e-nurse
    I made it to the gym everyday this week! First time I've done that in over a month. My plan is to concentrate mostly on weights while running 3-4 days per week, and then gradually increase the cardio while continuing to do alot of weights. This is how I got into super-primo shape about 7 years ago. I haven't been able to replicate this since I was busy in nursing school and then working rotating day night shifts for 2 years (unable to get into a routine). The rationale is that muscle burns calories super efficiently, so you build up and then kick the cardio into high gear gradually and your golden. The combo of the muscle mass burning the calories along w/ the gradually increased cardio is the key to getting into shape, and the only way that I've ever got into great shape. It does take some time though and there may be an initial wight increase due to muscle being more dense than fat, but w/ dedication and motivation, I know from experience that it works. Anyway, I've also been continuing to walk the mile to and from work. In addition to being good exercise, it also helps to wake me up in the AM, and helps me unwind from work @ the end of the day. Good luck to everyone w/ their goals.
  9. by   perfectbluebuildings
    Today I made it for a 30-minute run. I am neither gaining or losing weight, but hoping to get better endurance and help my cardiorespiratory health. It's amazing how much better I feel when I am in shape!! But I gave up desserts for Lent and on Sunday will be able to eat them again- I will have to watch myself!! Chocolate is my weakness; I tell myself it does some good for my heart !
  10. by   Tweety
    Having a good day. No junk food! Thanks for the support!

    Went to the gym. Basically when I go the the gym I have two routines. There is no rhyme or reason, but the combined two days equals a total body workout.

    A knee injury several years ago stopped me from running. I was training for a marathon and up to 13 miles. So I love to hear about runners.

    Now I use the four cardio machines throughout the week for variety. It was so hard going from the open road to the cardio machines, but I still get out and power walk. But the machines and yoga helped to strenghten my knees, especially yoga, and now I'm pain free! But won't run anymore.