Saturday, October 6, 2012

LOW FAT BIG FLAVOR


How Fit Can You Get




Chef hat man
 
Ginger/Teriyaki Chicken Stir Fry





Ingredients:

2

Large chicken breast (protein 16 grams)
6
Large carrots
1
Large Spanish onion
2-3
Pieces of ginger root
2
Large red bell peppers
2
Large yellow bell peppers
1 lb
Brown rice
1-2
Full broccoli crowns
1
Bottle Teriyaki sauce
Ginger powder
Garlic powder
Olive oil
Tools



1
Sharp cutting knife
1
Juicer
2
Shallow bowls
1
Large stove top wok
1
Large cooking spoon
1
Large cooking fork
1
Cutting board (glass is recommended)
1
Measuring cup
Directions:
1              Clean your chicken and then slice it into medallions or strips (your preference)               
2              Juice your ginger until you have approx. 4-6 ounces
3              Mix approx 6 oz. of ginger with 8 oz. of teriyaki sauce in bowl and place sliced chicken in the ginger/teriyaki marinade for approx. 1-2 hours. Make certain to use eating fork to tenderize sliced chicken
4              Slice onions, carrots, and peppers into long slices and a medium thickness
5              Place carrots in 2+ cups of warm water while chicken is marinating. You will save and use this carrot sweetened water for the rice
6              Slice broccoli crowns into smaller more manageable pieces.
7              Heat your large wok on the stove top and cover bottom of wok with olive oil 1/8 inch
8              Keeping heat high place marinated chicken slices in wok and sear both sides. Do not cover wok!
9              Let chicken cook until done without covering wok, and constantly shifting chicken to insure thorough cooking and prevent burning.
10            Remove chicken and reduce the heat a little. Pour in additional olive oil and allow to heat
11            Place sliced broccoli and carrots in first and allow them to cook until texture softens a little. (maybe 2-3 minutes)
12            Place remaining sliced vegetables in the wok with the carrots and broccoli and allow to soften some while constantly stirring.
13            Pour ½ cup of teriyaki sauce (not the marinade) and sprinkle liberally with ginger, and garlic powder
14            Allow to cook for 10-12 minutes constantly stirring and do not cover so you may keep vegetables crisp.
15            Mix in the cook chicken
16            Cook rice and serve with stir fry

Prep time is about 90 minutes but every bite makes the time worth it.

I hope you enjoy this recipe and please notice there is No Sodium. It is not needed as the flavor from the teriyaki and ginger, peppers, onions and carrots are quite enough flavor. The mix of the pungent ginger and aromatic teriyaki will carry your taste buds away on a culinary adventure. Enjoy and let me know how you like it. Send some recipes and I will post them here crediting your culinary style. Have a great weekend


Get Up Get Moving, Get Well and remember,

"CHIT CHAT WON'T BURN FAT"

SIMPLE ROUTINE"S FOR YOU


How Fit Can You Get



AT HOME








Good Saturday Folks,

Hopefully you had a great week and enjoyed your days with vigor and positive energy. I know I did and I want to share with each of you who may be hesitant to begin your wellness regime. Whether due to doubts about your ability to do it successfully or you do not have the knowledge that will allow you to develop a successful plan here is a beginning routine for you.. 

Well I've been at this for a long time and I am willing to share my knowledge with you. I also have done the  research, spending many hours reading and then testing these routines, nutritional advice and chronic ailments, body types and every other areas of health and wellness on myself, to insure its efficacy. 

The routine I am posting below is on the Center for Disease Control's website and I know it is great for working out at home and creating a healthier you. Why not try them out and write back to tell me if you are able to do them. If able try it for a couple of weeks and I know you will begin to feel better physically and mentally. Your spirits will rise as your muscle tone.



photo of 2 men walking
Exercises
These activities will help you build strength, maintain bone density, improve balance, coordination, and mobility, reduce your risk of falling, and help you maintain independence in performing activities of daily life. As you'll see, strength training requires little time and minimal equipment. And it's safe, even for people with health problems.
The strength training "prescription" featured here—the motivational tips, safety precautions, and specific exercises—were developed at the exercise research laboratory at Tufts University. Whatever your age, medical condition, or current level of activity, you are likely a perfect candidate for this gentle but powerful regimen of strengthening exercises.
The goal of this program is to help you make strength training a lifelong habit. By so doing, you will be on your way to a strong, independent, and vibrant life!
Warm up5-minute Walk

To get your muscles warm and loose for strength training, walk for five to ten minutes outside if weather permits, or inside around the house or on a treadmill if you have one. Walking will help direct needed blood flow to your muscles and prepare your body for exercise. 

Warming up is important for preventing injury as well as gaining maximal benefit from the exercise, because loose, warm muscles will respond better to the challenge of lifting weights.

If you have another piece of aerobic exercise equipment available to you, such as a bike, rowing machine, or stair stepper, this will serve as an adequate warm up as well.
 

 

Stage 1

The following four exercises comprise Stage 1 of the Growing Stronger Program. When you've been doing the exercises of this stage for at least two weeks, OR if you are fairly fit right now, you can add the exercises in Stage 2. Remember to always do the Warm up and Cool down as part of each exercise session.

Squats

show me an example

A great exercise for strengthening hips, thighs, and buttocks. Before long, you'll find that walking, jogging, and climbing stairs are a snap!
1.    In front of a sturdy, arm less chair, stand with feet slightly more than shoulder-width apart. Extend your arms out so they are parallel to the ground and lean forward a little at the hips.
2.     Making sure that your knees NEVER come forward past your toes, lower yourself in a slow, controlled motion, to a count of four, until you reach a near-sitting position.
3.     Pause. Then, to a count of two, slowly rise back up to a standing position. Keep your knees over your ankles and your back straight.
4.     Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
Note 1: If this exercise is too difficult, start off by using your hands for assistance. If you are unable to go all the way down, place a couple of pillows on the chair or only squat down four to six inches.

Note 2: Placing your weight more on your heels than on the balls or toes of your feet can help keep your knees from moving forward past your toes. It will also help to use the muscles of your hips more during the rise to a standing position.

Make sure you:
·         Don't sit down too quickly.
·         Don't lean your weight too far forward or onto your toes when standing up.

Wall Pushups

show me an example

This exercise is a modified version of the push-up you may have done years ago in physical education classes. It is less challenging than a classic push-up and won't require you to get down on the floor—but it will help to strengthen your arms, shoulders, and chest.
1.     Find a wall that is clear of any objects—wall hangings, windows, etc. Stand a little farther than arm's length from the wall.
2.     Facing the wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart.
3.     To a count of four, bend your elbows as you lower your upper body toward the wall in a slow, controlled motion, keeping your feet planted.
4.     Pause. Then, to a count of two, slowly push yourself back until your arms are straight—but don't lock your elbows.
5.     Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
Make sure you:
·         Don't round or arch your back.

Toe Stands

show me an example

If a walk in the park no longer seems easy or enjoyable, the "toe stand" exercise is for you! A good way to strengthen your calves and ankles and restore stability and balance, it will help make that stroll in the park fun and relaxing.
1.     Near a counter or sturdy chair, stand with feet shoulder-width apart. Use the chair or counter for balance.
2.     To a count of four, slowly push up as far as you can, onto the balls of your feet and hold for two to four seconds.
3.     Then, to a count of four, slowly lower your heels back to the floor.
4.     Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
Make sure you:
·         Don't lean on the counter or chair—use them for balance only.
·         Breathe regularly throughout the exercise. 

 Finger Marching

show me an example


In this exercise you'll let your fingers, hands, and arms do the walking. This will help strengthen your upper body and your grip, and increase the flexibility of your arms, back, and shoulders.
1.     Stand, or sit forward in an armless chair, with feet on the floor, shoulder-width apart.
2.     Movement 1: Imagine there is a wall directly in front of you. Slowly walk your fingers up the wall until your arms are above your head. Hold them overhead while wiggling your fingers for about 10 seconds and then slowly walk them back down.
3.     Movement 2: Next, try to touch your two hands behind your back. If you can, reach for the opposite elbow with each hand—or get as close as you can. Hold the position for about 10 seconds, feeling a stretch in the back, arms, and chest.
show me an example

4.     Movement 3: Release your arms and finger-weave your hands in front of your body. Raise your arms so that they're parallel to the ground, with your palms facing the imaginary wall. Sit or stand up straight, but curl your shoulders forward. You should feel the stretch in your wrist and upper back. Hold the position for about 10 seconds.
show me an example
5.     Repeat this three-part exercise three times.

These are simple routines for people who are just beginning sustained physical activity but may be inserted into any routine for those days when you are not able to get to a facility. Even if you are more advanced, they help to sustain activity while traveling or otherwise preoccupied with the responsibilities of life.  
So even if trapped in the house with no way to get out there is no reason to not Get Up, Get Moving, Get Well since we all know,

"CHIT CHAT WON'T BURN FAT"


Friday, October 5, 2012


How Fit Can You Get

Weight Training May Help Parkinson's Patients Retain Function



The weight training regimen seemed to help more than workouts focused on balance, stretching, study found.

By Robert Preidt, HealthDay News

 When it comes to helping Parkinson's disease patients retain vital motor function, weight training may be more effective than stretching or balance exercises, a new study concludes.

The findings "reconfirm our notions that exercise plays an important part in the treatment of Parkinson's disease," according to one outside expert, Dr. Nora Chan, director of the Movement Disorder Program at Winthrop-University Hospital, in Mineola, N.Y.

The research involved 48 people with Parkinson's who were randomly assigned to either a weight-training program or a workout routine that included flexibility, balance and strengthening routines. Both groups exercised for one hour, twice a week for two years.

The severity of the patients' motor symptoms, including tremors, was assessed after six, 12, 18, and 24 months of exercise. The symptoms were checked when the patients were not taking their medication.

Both groups showed improvements in motor symptoms at six months. But patients in the weight-training group had a 7.3 point improvement in their Unified Parkinson's Disease Rating Scale after two years, while the patients in the other group returned to the same scores they had at the start of the study.

The findings are being released early but will be presented at the American Academy of Neurology's annual meeting in New Orleans in April.

"While we have known that many different types of exercise can benefit Parkinson's patients over short time periods, we did not know whether exercise improves the motor symptoms of Parkinson's over the long term," study author Daniel Corcos, at the University of Illinois at Chicago, said in an AAN news release.

"Our results suggest that long-term weight training could be considered by patients and doctors as an important component in managing Parkinson's disease," he added.

Another expert, Dr. Andrew Feigin, said the study is one of many that seems to support the notion "that regular strenuous exercise may have long-term benefits for Parkinson's disease patients." However, participants knew which type of exercise they were being assigned, so that might have influenced their mood or motivation, according to Feigin, a neurologist specializing in Parkinson's disease at the Feinstein Institute for Medical Research in Manhasset, N.Y.

For her part, Chan added that "further studies are needed to clarify whether certain exercises are more suitable for patients with different symptoms, in different stages of disease, how cost effective these various programs are, and the exact mechanisms by which exercise improves Parkinson's disease symptoms."

Findings presented at medical meetings are considered preliminary until publication in a peer-reviewed journal.




Get Up Get Moving Get Well and remember,

"CHIT CHAT WON'T BURN FAT"


JAY

Thursday, October 4, 2012

PARKINSON'S



How Fit Can You Get


Exercise has been proven to play a crucial role in maintaining quality of life for people with Parkinson's disease



Strength training, stretching, range-of-motion exercises, and other forms of physical activity can all help a Parkinson's patient maintain mobility, dexterity, and balance.

And exercise plays a role in helping patients to stay in a positive and happy frame of mind — especially since depression is a common issue for Parkinson’s disease patients.
Parkinson’s Disease: Research on Benefits of Exercise
Before there was medication to treat Parkinson’s disease, there was exercise — doctors used motion therapy and physical activity to help patients manage their symptoms.
Recent research has shown that Parkinson's patients who exercise regularly often see an improvement in balance and posture and have an easier time managing daily activities. In animal models, researchers showed that exercise can restore function lost to the disease.
Parkinson’s Disease: Developing an Exercise Program
A person with Parkinson's disease should enter into an exercise plan with the help of a physical therapist. By evaluating your particular needs, these professionals can craft a plan that is both safe and effective. The exercise program they develop might focus on:
·         Joint or muscle pain that interferes with your daily life
·         Problems with mobility or walking
·         Difficulties with balance
·         Issues involving daily chores such as eating, dressing, bathing, and handwriting
A physical therapist also can teach your caregiver how your body functions and give him tips about how to assist you with in-home exercises and daily tasks.
Parkinson's Disease: Exercises
Doctors have figured out that certain types of exercise can have a positive impact on people with Parkinson's disease. These include:
·         Stretching. Simple stretches can help keep your body limber and mobile. They can also be performed just about anywhere, even in bed. Be sure to stretch throughout the day, whenever you have down time. Perform each exercise three times, holding the stretch for three to five full breaths.

·         Strength training. Strengthening your muscles can help you stand straighter and improve your day-to-day coordination. These exercises also help make bones stronger and more resistant to fracture in case of a fall. Research has found that high-intensity strength training can build muscle mass in Parkinson's disease patients and improve their walking speed, ability to climb stairs, and overall balance. You can perform strength training exercises at home with light weights or even use your own body weight for resistance. Strength training with heavier weights should be done in the presence of a trainer or physical therapist.

·         Aerobic conditioning. These exercises help Parkinson's patients to maintain overall health by strengthening the heart and lungs and improving stamina and endurance. Walking, biking, dancing, and swimming are all examples of aerobic exercise. Your goal should be to complete at least 20 minutes of aerobic exercise three times a week. Just be sure to talk with your doctor before embarking on a new aerobic exercise program.

·         Aquatic exercise. Exercises performed in a warm pool can be extremely beneficial for Parkinson's disease patients. The water's buoyancy provides support to weak muscles, improving posture and balance, and allowing you to move freely without the risk of falling. The water also offers multidirectional resistance that can provide strength and endurance training even with gentle movements. Researchers have found that aquatic exercise can promote better range of motion, improvement in muscle tone, and a reduction in stiffness and pain.

Range-of-motion therapy. These exercises are recommended to help a Parkinson's disease patient maintain flexibility and mobility. Range-of-motion exercises require the patient to move his limbs in a full  range, working the muscles and joints. If the patient already has lost some flexibility, a physical therapist or a range-of-motion machine can be used to help the patient perform these exercises.


For many people living with Parkinson's, exercise can prevent the loss of independence that comes with progressive mobility problems. Parkinson's disease doesn't have to leave you feeling confined and unable to enjoy daily activities; adopting an activity program is a great way to restore strength to your muscles, and it's something you can start today.

Exercise clearly impacts Parkinson's disease so that people with this condition experience a better quality of life. So let's get moving and get our older adults moving with us. Caretakers and patients together improving and enjoying their lives together. 

So let's Get Up Get Moving and remember,


"CHIT CHAT WON'T BURN FAT"


Wednesday, October 3, 2012

THE BRAIN ON EXERCISE


How Fit Can You Get

Exercise Can Shield the Aging BrainWeight training, walking helped older adults' memory, according to new studies at Alzheimer's meet.

By Jenifer Goodwin, HealthDay News








Evidence is mounting that exercise provides some protection from memory loss and Alzheimer's disease, with three new studies showing that a variety of physical activities are associated with healthier brains in older adults.

One study found that normally sedentary older adults who walked at a moderate pace three times a week for a year boosted the size of the brain region involved with memory.

A second study found that twice-weekly resistance (weight) training helped women with mild signs of mental decline improve their scores on thinking and memory tests. And the third showed that exercise done for strength and balance also improved memory.

None of the findings offer a clear-cut prescription for thwarting mental declines and Alzheimer's, but taken together, the growing body of research strongly suggests that physical activity is essential for healthy brain aging, and may help prevent Alzheimer's, said Heather Snyder, senior associate director of medical and scientific relations for the Alzheimer's Association.

"These studies really start to strengthen the literature about the impact that physical activity may have to reduce the risk of Alzheimer's disease," Snyder said.

The studies were to be presented Sunday at the Alzheimer's Association annual meeting in Vancouver.

In one study, U.S. researchers at three universities divided 120 older, sedentary adults without dementia into two groups. One group did aerobic exercise by walking on a track at a moderate pace for 30 to 45 minutes three times a week; the other group did stretching and toning exercises.

A year later, MRI brain scans showed that the size of the hippocampus, a region of the brain involved with memory, increased by 2 percent in the walking group. In the stretch-toning group, hippocampal brain volume declined by 1.5 percent.

After age 50 or 55, adults lose about 1 percent of brain volume per year, said lead study author Kirk Erickson, an assistant professor of psychology at the University of Pittsburgh. Marked shrinkage of the hippocampus can be a sign of Alzheimer's disease.

The new findings show that "the hippocampus remains very plastic throughout life, even in late life," Erickson said. "We can not only stop it from shrinking, but we can increase the size of the brain in a relatively short amount of time, just one year of getting people more active."

Erickson and his colleagues also measured concentrations in the blood of brain-derived neurotrophic factor (BDNF), which is important in learning, memory and other brain functions, Erickson said.
They found that people who had greater increases in the size of their hippocampus also had a greater boost in BDNF, which suggests a healthier brain, he said.

Yet, how brain volume or BDNF levels relate to memory or thinking ability remains murky. The fact that both groups — those who did aerobic exercise and the stretch-tone group — performed better on thinking and memory tests after a year says that various types of exercise may act on different regions of the brain or different brain networks, Erickson said. Rather than saying one type of exercise is more important than another, the answer is likely more complex, with various types of physical activityaffecting different aspects of brain health, Erickson said.

To test just that kind of theory, researchers from the University of British Columbia and the University of Illinois, Urbana, divided 86 women aged 70 to 80 who already showed signs of mild mental decline into three groups. One did twice-weekly resistance (weight) training, another did twice-weekly aerobic training (walking) and the third did twice-weekly balance and tone exercises.

After six months, the resistance training group showed significantly improved performance on tests of attention and memory compared to the other two groups, the researchers found. Resistance training also led to functional changes in three brain regions involved in memory. The aerobic training group showed improvement in balance, mobility and cardiovascular capacity.
The third study, by researchers at the National Center for Geriatrics and Gerontology in Japan, focused on 47 older adults with the mild memory impairment who were divided into two groups. One did 90 minutes of supervised exercise twice a week, while the other, the control group, sat through a few sessions of health education.

The exercise group did strength training, aerobics and exercises to improve balance, for one year.

Those in the exercise group showed improvement on a memory task and tests gauging their ability to use language compared to those in the education group, although both groups showed memory improvements, the researchers said.

"There is a lot of evidence out there suggesting that exercises can be beneficial for you in a whole variety of ways, whether it's reducing risk of obesity and weight gain or reducing inflammation," Erickson said. "Exercise is associated with an increased lifespan, and repeatedly has been shown to be associated with reducing risk of dementia. There looks like there is a very direct link between physical activity and the integrity of the brain."

Because this research is being presented at a medical meeting, the data and conclusions should be viewed as preliminary until published in a peer-reviewed journal.

In addition, experts noted that while these studies found an association between exercise and healthierbrain aging, the researchers didn't prove a cause-and-effect relationship.

Monday, October 1, 2012

GROWING STRONGER WITH


How Fit Can You Get


The Center for Disease Control


If you are interested in feeling stronger, healthier and more vital this program is for you. This strength training program was developed by experts at Tufts University and the Centers for Disease Control and Prevention.

Growing stronger is an exercise program based upon sound scientific research involving strengthening exercises that have been shown to increase the strength of your muscles, maintain the integrity of your bones and improve your balance, coordination and mobility. In addition strength training can help reduce the signs and symptoms of many chronic diseases, including arthritis.

If you’re not physically active now, Growing Stronger will help you make daily activity a regular part of your life by building the essential strength that makes all movement easier and more enjoyable.

Regular physical activity is not only fun and healthy, but scientific evidence strongly shows that it’s safe for almost everyone. And the health benefits far outweigh the risk of injury and sudden heart attacks, two concerns that prevent many people from adding more physical activity to their lives.

However, some people should check with their doctor before they start becoming more physically active. Experts advise that if you have chronic disease, such as a heart condition, arthritis, diabetes or high blood pressure, or symptoms that could be due to a chronic disease, it’s important that you are under the care of a doctor and talk to them about the types and amounts of physically activity that are appropriate for you.

Why Strength Training?  http://www.cdc.gov/physicalactivity/growingstronger/why/index.html, Benefits, research and background.

Motivation http://www.cdc.gov/physicalactivity/growingstronger/motivation/index.html Motivation, tips, setting goals, and celebrating success.

Preparation http://www.cdc.gov/physicalactivity/growingstronger/preparation/index.html     safety, equipment, needs, scheduling exercise and more.

Intensity http://www.cdc.gov/physicalactivity/growingstronger/intensity/index.html                 How to judge your effort?

Progression http://www.cdc.gov/physicalactivity/growingstronger/progression/index.html     When and when not to increase your intensity, how and why it’s important.

Staying on Track http://www.cdc.gov/physicalactivity/growingstronger/staying/index.html  includes log sheet with motivational and instructional tips. These log sheets will help you accurately monitor your progress in strength training.  

Exercises http://www.cdc.gov/physicalactivity/growingstronger/exercises/index.html            From warm up to cool down