WEEK OF SEPTEMBER 12 â€“ 18, 2010
Tip of the Week
Did you know?...If you garden for pleasure, you may not be aware of how beneficial this hobby is for your health. While youâ€™re preparing your garden plot to grow fresh veggies, or while youâ€™re busy turning the compost pile, youâ€™re actually doing a decent amount of exercise as well!
Gardening and yard care are unique forms of exercise that allow you to do something calming, creative and fun while you work various muscle groups and get a moderate level of cardiovascular exercise as well.
This is truly the great thing about gardening for exercise, as you can use your whole body while youâ€™re working. Gardening involves a number of different kinds of exercises, including stretching, weightlifting, and a moderate cardiovascular workout.
You can expend as much effort raking the lawn as you would during a leisurely bicycle ride. Trimming trees and shrubs is roughly the equivalent of walking at a moderate pace. Heavier work like clearing brush and stacking wood can give you the equivalent workout as a light aerobics class.
45 minutes worth of gardening can burn as many calories as 30 minutes of aerobics.
Challenge of the Week
(I think Annâ€™s suggestions are great, so Iâ€™m posting but ALL credit goes to Ann
Lift weights (at least 5 lbs.) for at least 50 pumps.
Myth of the Week(Is it True or False?)
â€œLifting weights is not good to do if you want to lose weight, because it will make you â€˜bulk up.â€™â€
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more caloriesâ€”even sitting still. Doing strengthening activities 2 or 3 days a week will not â€œbulk you up.â€Only intense strength training, combined with a certain genetic background, can build very large muscles.
Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.
Healthy Recipe of the Week
Healthified Spinach-Artichoke Dip
4 cups lightly packed fresh baby spinach leaves (4 oz)
1 package (8 oz) 1/3-less-fat cream cheese (Neufchatel), softened
1/4 cup reduced-fat mayonnaise
4 tablespoons shredded Parmesan cheese (1 oz)
1/4 cup fat-free (skim) milk
2 cloves garlic, finely chopped
1 teaspoon dried basil leaves
1 can (14 oz) artichoke hearts, drained, chopped
Baguette slices, if desired
Assorted raw vegetables, if desired
1.Heat oven to 350 degrees F. Spray 1-quart shallow glass baking dish or 9-inch glass pie plate with cooking spray.
2.Place spinach in 2-quart microwavable casserole; add 1/4 cup water. Cover; microwave on High 2 minutes. Drain well, pressing spinach with paper towels to remove excess liquid. Chop spinach.
3.In large bowl, beat cream cheese with spoon until smooth. Beat in mayonnaise, 3 tablespoons of the Parmesan cheese, the milk, garlic and basil until well blended. Stir in spinach and artichokes. Spread evenly in baking dish. Sprinkle with remaining tablespoon cheese.
4.Bake 20 to 25 minutes or until thoroughly heated. Serve with baguette slices or raw vegetables.