Author: fritep15@uwgb.edu

Bring Fitness Into Your Home Today

Try one of these ideas today in your home:

Watching TV? Turn commercial breaks into fitness breaks and do push-ups or crunches during them.

Challenge your kids to a plank contest.

  • Lie on the ground facedown with your hands next to your shoulders.
  • Press your body up so you’re on your hands and toes.
  • Hold the position, breathing normally, for as long as you can.

Take a few minutes to pull weeds, rake leaves, or sweep your sidewalk. (Bonus: You’ll boost your home’s curb appeal!)leaves2

Tackle that to-do list. Paint the bathroom, organize your closet, or clean out your garage.

 

Article from the StayWell Company, LLC

Lime Shrimp Kebabs

There’s nothing like a summer barbecue with family and friends to celebrate the season.

For a quick, easy, and healthy meal, add a green salad and fresh corn on the cob and you’re good to go.

Ingredients

  • 3 large limeslimekebabs
  • 2 cloves garlic, crushed and peeled
  • 1/4 tsp. black pepper
  • 2 tsp. olive oil
  • 2 tbsp. fresh cilantro, cleaned and chopped
  • 16 large shrimp, uncooked, deveined
  • 10 medium cherry tomatoes, rinsed and dried
  • 10 small white-button mushrooms, wiped clean and stems removed

Directions

In a glass measuring cup, squeeze limes, yielding ¼ cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator. Alternate cherry tomatoes, mushrooms, and shrimp on 4 skewers. Preheat the grill to medium heat. Grill the skewers for 3 to 4 minutes on each side until the shrimp are just cooked through.

Makes 2 servings

Each serving contains 160 calories,  6 g fat, 85 mg cholesterol, 95 mg sodium, and 17 g carbohydrates.

Recipe from the StayWell Company, LLC.

Try Mindful Exercising Today

Mindfulness encourages you to pay attention on purpose. The key to integrating mindfulness with exercise is to stay aware and in the present moment, no matter how you’re moving. For some, mindful exercise means understanding where their body is as it moves. For others, mindfulness can be a spiritual component to exercise and provide a deeper level of consciousness.

minfful run

Mindfulness can help you reach the next level of your physical and mental health goals, as it can improve any negative judgment you may have of yourself as you move. What’s more, staying mindful during a workout can boost your brain’s endurance to remain still and focused for extended periods. This can be particularly helpful if life has you feeling disorganized or distracted or you are trying to overcome physical challenges.

When thinking today about your next workout, try these tips to ease into mindfulness:

  • Pay attention to your breath. Focus on your inhales and exhales, and coordinate them with the pattern of your movements.
  • On your next run or brisk walk, turn down the music. Listen to the rhythm of your steps.
  • As you lift weights, think about how your muscles contract. Coordinate your exhales with each strong push.
  • Attend an exercise class that’s new to you. Practicing foreign movements will reinforce a stronger focus on your body’s abilities and sensations.

Article from the StayWell Company, LLC

Citrus Swordfish

(Gluten-free)

Ingredients

  • 2 swordfish steaks, about 3/4 to 1 inch thick (about 6 ounces each)
  • Lemon, orange, and lime zest, grated (approximately 2 tablespoons total; to get zest, finely grate peel of whole fruit, being careful not to include bitter white skin)
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh thyme, choppedcitrus swordfish
  • 1 teaspoon olive oil

Directions

Preheat broiler. Mix zest with herbs and oil. Pat zest mixture on both sides of steaks and place in flat pan. Broil fish approximately 3 to 4 minutes. Turn once and broil 3 to 4 minutes or until done. Pour pan juices over swordfish and serve right away, garnished with slices of orange, lemon, and lime.

Serves 2

Each serving contains about 232 calories, 3 g carbohydrates, 34 g protein, 9 g fat, 154 mg sodium, and 1 g fiber.

Recipe from the StayWell Company, LLC.

Red Beans and Rice

If you have time, make your brown rice from scratch. Use chicken broth instead of water to amp up the flavor. It will take about 45 minutes. In a pinch, instant brown rice is OK.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, seeded and chopped
  • 2 cups hot cooked brown rice
  • 2 cups cooked red beans (kidney, pinto, or other of your choice)
  • 1/2 cup chopped fresh cilantro

Directions

Heat olive oil in a large pan. Saute onion and bell pepper. Add hot brown rice and beans. Stir in cilantro. When everything is heated through, serve immediately.

Options: A splash of hot sauce or vinegar can personalize your dish without adding calories or fat.

Serves 4

Each serving contains about 274 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 48 g carbohydrates, 10 g fiber, and 6 mg sodium.

 

Recipe from the StayWell Company, LLC.

Torch Calories with a Super Move!

Spend at least 3-minutes trying one of these super moves today! Most of us have no problem consuming enough calories to power through the day. On the other hand, burning calories—especially if you’re trying to shed a few pounds or maintain a healthy weight—can be more challenging. If this is your goal, look beyond a gentle stroll or set of crunches and try a “super calorie burner,” an exercise that requires a high amount of energy to perform. Examples include jumping jacks, running up and down stairs, and running in place with high knees.

skippingrope

One of the best calorie burners is jumping rope. It’s simple to do, and all you need is an inexpensive jump rope. It’s a great calorie burner because it’s a full-body exercise that requires you to lift your entire body weight each time you jump. If you haven’t exercised in a while, start out gradually—just a minute or two at a time—to avoid soreness and reduce your risk of an injury.

Article from the StayWell Company, LLC

California Marinated Salad

Ingredients

  • 3 nectarines, chopped
  • 1/2 lb. fresh mushrooms, quarteredfruitandveggies
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted ripe olives (optional)
  • 1/3 cup chopped green onions
  • 1 8-oz can artichoke hearts
  • 1 tbsp. vegetable oil
  • 1/4 cup lemon juice
  • 1/4 tsp. sugar
  • 1 tsp. tarragon, crumbled
  • 1/2 tsp. thyme

Directions

  1. In a large bowl, combine nectarines, mushrooms, cherry tomatoes, olives, and green onions.
  2. Drain and save liquid from the artichokes. Add the artichokes to the salad.
  3. Combine reserved liquid with remaining ingredients in a jar. Shake well and pour over the salad.
  4. Serve immediately or chill in the refrigerator for two hours for the best flavor.

Makes 6 servings

Serving Size: 1 cup

Each serving provides 80 calories, 3 g total fat (0 g saturated fat), 0 mg cholesterol, 100 mg sodium, 13 g total carbohydrate, 2 g dietary fiber, 7 g sugar, and 3 g protein.

 

Recipe from the StayWell Company, LLC.

Try These Tips for Relieving Work-Related Stress

Stressed out at work? Try these tactics today to get some relief:

  • Resist the urge to say “yes” to everybody. Protect your schedule so you have enough time to get things done.workstress
  • Still overwhelmed? Try focusing on just one task at a time. Ask your boss to help you prioritize what needs to be done. When you can, delegate items to others.
  • Confused about your boss’s expectations? Ask for a written job description that lays out your duties.
  • Take a few deep breaths when you get harried. Shrug your shoulders few times to ease the tension.
  • Colleague getting under your collar? Before letting your anger takeover, try counting to 10—then open your mouth.
  • When you get home, take at least 15 minutes of time for yourself.Use those precious minutes to exercise, play with a pet, or meditate.
  • Discuss your feelings with your family and friends. Your doctor can also recommend some ways to beat stress.

Article from the StayWell Company, LLC

Embrace Power Naps to Reduce Stress

Naptime is back! In fact, taking a power nap can be just what you need to recharge and reduce your stress! Here are three good tips to try out today.

nap

  1. Limit the length. Keep naps under 30 minutes for better short-term alertness and performance. One study found that 10-minute naps are the most effective for immediate improvements. Longer rests can cause undesired post-nap grogginess.
  2. Select the right setting. Find a restful place to close your eyes. Make sure the temperature isn’t too hot or cold. Try to block out noise and light, if you can.
  3. Time it right. Avoid taking a nap too early or late in the day. Napping late may affect your sleep patterns and make it difficult to doze off at bedtime.

Article from the StayWell Company, LLC

Chicken Salad Blues

(Gluten-free, gout-friendly)

Ingredients

  • 1 9.75-ounce can premium chunk chicken breast packed in waterchickenblue
  • 1 large stalk celery, finely chopped
  • 1/4 cup reduced-fat mayonnaise
  • 4 leaves romaine or red leaf lettuce, washed and trimmed
  • 2 ounces blue cheese, crumbled
  • 1 ripe tomato, quartered (or 8 cherry tomatoes)
  • 1 small cucumber, washed and thinly sliced

Directions

Drain chicken. Add chopped celery and mayonnaise. Mix lightly to keep the chicken chunky. Arrange lettuce in a shallow serving bowl. Put chicken salad in the middle and crumble blue cheese over it. Arrange tomatoes and cucumber slices around the plate. Cover with plastic wrap and refrigerate until ready to serve.

Serves 4

Each serving contains about 175 calories, 15 g protein, 10 g fat (51% calories from fat), 46 mg cholesterol, 3.5 g carbohydrates, 1 g fiber, and 675 mg sodium.

This recipe is gout-friendly because it contains foods moderate in purines. Meat, fish, and poultry should be limited to 1 to 2 servings per day.

 

Recipe from the StayWell Company, LLC.