Week 9 –Activity exertion level
Growing up in Southern California and attending “neighborhood” schools I had the opportunity of walking to school every day. Since snow days are a foreign concept there I cannot concoct believable tales of walking uphill 5 miles both ways in 3 feet of snow when telling my kids of the woes I faced as a child. I can, however, tell them I walked almost every day, both ways, to school and so did most of the other kids. I also tell them it was pretty far, like 5 miles each way, but that last part was more how I felt it was rather than reality, which was more like… a mile.
I repeated this tale of super-human abilities on a recent trip to New York City where the kids kept complaining of how far we were walking around. I also pointed out that everyone was walking but NOT complaining about it. After a few days I had to admit that I would rather be running than walking, which got me thinking about perceived levels of exertion and how each of us have our own baseline.
It is often said that walking a mile burns the same amount of calories as running that same mile. While this is not entirely true due to many factors, the idea that increasing levels of exertion can have the same effect or an increased value over the same amount of distance is true, and can often have increased overall health benefits.
KIT Fx - Week 9: Slowly increase exertion to recommended levels
By now you should be at least close to the recommended 150 minutes of moderate activity per week. If not then continue to increase the time at that moderate intensity before proceeding to increasing the intensity.
The Centers for Disease Control and Prevention (CDC) has a website that provides good guidelines and other information on activity exertion levels
http://www.cdc.gov/physicalactivity/everyone/measuring/index.html
The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
If you're not sure about becoming active or boosting your level of physical activity because you're afraid of getting hurt, the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people.
Start slowly. Cardiac events, such as a heart attack, are rare during physical activity. But the risk does go up when you suddenly become much more active than usual. For example, you can put yourself at risk if you don't usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity, like shoveling snow. That's why it's important to start slowly and gradually increase your level of activity.
If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities. If your condition stops you from meeting the minimum Guidelines, try to do as much as you can. What's important is that you avoid being inactive. Even 60 minutes a week of moderate-intensity aerobic activity is good for you.
The site also mentions that adults need a minimum of :
• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week OR
• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week.
The site also suggests doubling these amounts for even greater health benefits.
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort: Walking fast, Doing water aerobics, Riding a bike on level ground or with few hills, Playing doubles tennis, Pushing a lawn mower
Build up over time
If you want to do more vigorous-level activities, slowly replace those that take moderate effort like brisk walking, with more vigorous activities like jogging.
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort: Jogging or running, Swimming laps, Riding a bike fast or on hills, Playing singles tennis, Playing basketball
You can do moderate- or vigorous-intensity aerobic activity, or a mix of the two each week. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity.
Beginning in week 3 I challenged you to increase the amount of activity you were normally doing. Now we have to take a good look at if we can now increase the intensity to get closer to that level of increased benefits. Remember that we want to make small changes so consider jogging a quarter of every mile you used to walk, or incorporating a few hills on your next bike ride.
I also want to mention that while the use of heart monitors is an accurate way of measuring intensity it is not needed – use your perceived level of exertion, which may even change over time as your level of fitness increases. Keep it simple and it just might stick.
maylene
Saturday, February 27, 2010
Friday, February 19, 2010
KIT Fx - Week 8 Vegetables - Putting it all together
Week 8 –Vegetables – Putting it all together
How do you feel? Energized or tired? Clear-headed or frazzled? Full or hungry? These feelings should be incorporated daily into your journal and hopefully we are seeing more the former than the latter as we are continuing with our consumption of water, daily exercise and eating our veggies!
KIT Fx - Week 8: Eat the recommended amount AND variety of vegetables
To review, the US Government has a website that provides good guidelines and other information on vegetables
http://www.mypyramid.gov/pyramid/vegetables.html
Based on this our website has a simplistic table and weekly menu that incorporates the 3 groups of vegetables we have concentrated on (Dark Green, Orange & Dry Beans & Peas) with the last 2 groups (Starchy & Other). Again, this is just an example, condensed and simplistic but a good starting point to help you get used to personalizing it for each member of your family. It is based on different portion sizes for each member of your family spread throughout the week but only using a few varieties in each group so as not to buy too much and be wasted. Some portions will be doubled for certain meals, such as a small child eating 2- ¼ c servings of corn in one meal.
Monday – (lunch) Raw Carrot sticks & Red Pepper w/hummus, (dinner) Spinach & Peas salad w/Lentils, Onions & rice
Tuesday – (lunch) Baked Potato, (dinner) Black bean tacos w/Roasted or grilled Butternut squash, Corn, Onions & Tomatoes
Wednesday – (dinner) Steamed Broccoli & Mashed Potato
Thursday - (lunch) Steamed Corn & Peas, (dinner) Leftover roasted Butternut squash & Onions mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili w/ Onions & Tomatoes
Saturday – (lunch) Lentil, Potato, Corn & Onion soup, (dinner) Stir Fry w/Broccoli, Mushrooms & Onions
Sunday – (brunch) Omelette w/Spinach, Mushrooms, Onions & Tomatoes, (dinner) Spaghetti sauce made w/ Grated Carrot, Red Pepper, Mushrooms, Onions & Tomatoes
Again, please share your comments and ideas with us and others using the comment button below
maylene
How do you feel? Energized or tired? Clear-headed or frazzled? Full or hungry? These feelings should be incorporated daily into your journal and hopefully we are seeing more the former than the latter as we are continuing with our consumption of water, daily exercise and eating our veggies!
KIT Fx - Week 8: Eat the recommended amount AND variety of vegetables
To review, the US Government has a website that provides good guidelines and other information on vegetables
http://www.mypyramid.gov/pyramid/vegetables.html
Based on this our website has a simplistic table and weekly menu that incorporates the 3 groups of vegetables we have concentrated on (Dark Green, Orange & Dry Beans & Peas) with the last 2 groups (Starchy & Other). Again, this is just an example, condensed and simplistic but a good starting point to help you get used to personalizing it for each member of your family. It is based on different portion sizes for each member of your family spread throughout the week but only using a few varieties in each group so as not to buy too much and be wasted. Some portions will be doubled for certain meals, such as a small child eating 2- ¼ c servings of corn in one meal.
Monday – (lunch) Raw Carrot sticks & Red Pepper w/hummus, (dinner) Spinach & Peas salad w/Lentils, Onions & rice
Tuesday – (lunch) Baked Potato, (dinner) Black bean tacos w/Roasted or grilled Butternut squash, Corn, Onions & Tomatoes
Wednesday – (dinner) Steamed Broccoli & Mashed Potato
Thursday - (lunch) Steamed Corn & Peas, (dinner) Leftover roasted Butternut squash & Onions mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili w/ Onions & Tomatoes
Saturday – (lunch) Lentil, Potato, Corn & Onion soup, (dinner) Stir Fry w/Broccoli, Mushrooms & Onions
Sunday – (brunch) Omelette w/Spinach, Mushrooms, Onions & Tomatoes, (dinner) Spaghetti sauce made w/ Grated Carrot, Red Pepper, Mushrooms, Onions & Tomatoes
Again, please share your comments and ideas with us and others using the comment button below
maylene
Friday, February 12, 2010
KIT Fx - Week 7 Vegetables-Dry Beans & Peas
Week 7 – Vegetables-Dry Beans & Peas
Whenever I think of dry beans & peas I think of George Clooney. Like most women I think of George quite often, but only those who heard him exclaim “God bless the chickpea!” upon tasting Monica’s homemade hummus on the show Friends, can put him and the chickpea in the same thought.
Long pause while we all think of George… and now back to veggies.
KIT Fx - Week 7: Eat the recommended amount of Dry Beans & Peas
Based on the previously mentioned daily recommendation, most kids should get about 1/2-3 cups of dry beans & peas per week, adults about 3 cups per week.
The same website contains information on the importance of this vegetable group as well as ways it helps provide nutrients otherwise obtained from animal sources http://www.mypyramid.gov/pyramid/dry_beans_peas_table.html
… These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are low in diets of many Americans. These nutrients are found in plant foods like vegetables.
Examples of Dry Beans & Peas – Beans – black, kidney, garbanzo, lima, navy, pinto, soy and white. Peas – black-eyed, chickpea (ooooo….. george….) and split. And my favorite, lentils, which I posted a recipe for few weeks back. Not only is this group nutritious it’s also quite inexpensive and keeps well.
Pick 2-3 variations of dry beans & peas you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Lentils, chickpeas and black beans added to your green & orange veggies:
Monday – (lunch) Raw Carrot sticks w/hummus, (dinner) Spinach salad w/Lentils & rice
Taco Tuesday – (dinner) Black bean tacos w/Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili
Saturday – (lunch) Lentil soup, (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
My hope is that we are moving right along and incorporating these important parts into our routines with ease. We’re journaling our progress, drinking the right amount of water, moving towards a good amount of regular exercise, and by the end of next week should be eating not only the right amount of vegetables but the right variety. The basic information is presented here but with the internet and a simple search you can read an abundance of articles and recipes that may further your quest into a healthier lifestyle.
maylene
Whenever I think of dry beans & peas I think of George Clooney. Like most women I think of George quite often, but only those who heard him exclaim “God bless the chickpea!” upon tasting Monica’s homemade hummus on the show Friends, can put him and the chickpea in the same thought.
Long pause while we all think of George… and now back to veggies.
KIT Fx - Week 7: Eat the recommended amount of Dry Beans & Peas
Based on the previously mentioned daily recommendation, most kids should get about 1/2-3 cups of dry beans & peas per week, adults about 3 cups per week.
The same website contains information on the importance of this vegetable group as well as ways it helps provide nutrients otherwise obtained from animal sources http://www.mypyramid.gov/pyramid/dry_beans_peas_table.html
… These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are low in diets of many Americans. These nutrients are found in plant foods like vegetables.
Examples of Dry Beans & Peas – Beans – black, kidney, garbanzo, lima, navy, pinto, soy and white. Peas – black-eyed, chickpea (ooooo….. george….) and split. And my favorite, lentils, which I posted a recipe for few weeks back. Not only is this group nutritious it’s also quite inexpensive and keeps well.
Pick 2-3 variations of dry beans & peas you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Lentils, chickpeas and black beans added to your green & orange veggies:
Monday – (lunch) Raw Carrot sticks w/hummus, (dinner) Spinach salad w/Lentils & rice
Taco Tuesday – (dinner) Black bean tacos w/Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad, (dinner) Black bean chili
Saturday – (lunch) Lentil soup, (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
My hope is that we are moving right along and incorporating these important parts into our routines with ease. We’re journaling our progress, drinking the right amount of water, moving towards a good amount of regular exercise, and by the end of next week should be eating not only the right amount of vegetables but the right variety. The basic information is presented here but with the internet and a simple search you can read an abundance of articles and recipes that may further your quest into a healthier lifestyle.
maylene
Friday, February 5, 2010
KIT Fx - Week 6 Vegetables-Orange
Week 6 – Vegetables-Orange
One thing I learned when they were young is their tastes will change over time. Another thing I learned is more often than not it’s the texture, not necessarily the taste, which kids dislike. So my advice to parents is to reintroduce a food that was previously turned down at a later time and you may want to prepare or serve it in a different fashion. For example, my daughter dislikes sliced tomatoes but will eat tomatoes in a spaghetti sauce.
KIT Fx - Week 6: Eat the recommended amount of Orange Vegetables
Based on the previously mentioned daily recommendation, most kids should get about 1/2-2 cups of orange vegetables per week, adults about 2 cups per week.
Orange vegetables contain a high amount of vitamins A & C which along with fiber are good for your skin, eyes and heart. We grew up with the knowledge that carrots are good for our eyes and now we learn it’s also good for our skin. Yes, ladies, the hundreds of dollars you are spending on serums for “anti-aging” benefits can also be obtained from eating foods rich in the same vitamins you are slathering on your face!
Examples of Orange Vegetables - acorn squash, butternut squash, carrots, pumpkin & sweet potatoes
Pick 2-3 vegetables you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Butternut squash & carrots being added to last week’s green veggie example:
Monday – (lunch) Raw Carrot sticks, (dinner) Spinach salad
Tuesday – (dinner) Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad
Saturday – (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
Remember to be experimental as you never know what your family will like. I also enjoy not letting them know what it is until they exclaim “mmmmm…. This is good. What is it?” :)
maylene
As in most families, my kids are very different in what they like and dislike when it comes to food. My daughter tends to be the picky one, and my son will eat just about anything you place in front of him. Back when they were babies, in the days when baby food in a jar was your only option, I used to cook fresh vegetables, then puree and freeze them in ice cube trays. I would defrost/warm them as needed and my kids grew up loving every vegetable I presented. Then one day, the first day of kindergarten for Squid, she came home and exclaimed “Mom! This girl had the most wonderful lunch. It was peanut butter and jelly…” (which she had before, but this was not fresh ground peanuts ground served with all-fruit as she was accustomed to) “… and it was on this thing called WHITE BREAD. And you can get it at Kroger!” Yes, my 4 year old daughter was telling me about this new invention and where I could buy it. So needless to say, she turned to the dark side and became picky but is now a teen and liking more healthy food than ever before… preferably followed by something fat & sugary :)
One thing I learned when they were young is their tastes will change over time. Another thing I learned is more often than not it’s the texture, not necessarily the taste, which kids dislike. So my advice to parents is to reintroduce a food that was previously turned down at a later time and you may want to prepare or serve it in a different fashion. For example, my daughter dislikes sliced tomatoes but will eat tomatoes in a spaghetti sauce.
KIT Fx - Week 6: Eat the recommended amount of Orange Vegetables
Based on the previously mentioned daily recommendation, most kids should get about 1/2-2 cups of orange vegetables per week, adults about 2 cups per week.
Orange vegetables contain a high amount of vitamins A & C which along with fiber are good for your skin, eyes and heart. We grew up with the knowledge that carrots are good for our eyes and now we learn it’s also good for our skin. Yes, ladies, the hundreds of dollars you are spending on serums for “anti-aging” benefits can also be obtained from eating foods rich in the same vitamins you are slathering on your face!
Examples of Orange Vegetables - acorn squash, butternut squash, carrots, pumpkin & sweet potatoes
Pick 2-3 vegetables you and your family will enjoy and incorporate them into your daily diet. Divide the recommended intake for each of you over the week. Here is an example using Butternut squash & carrots being added to last week’s green veggie example:
Monday – (lunch) Raw Carrot sticks, (dinner) Spinach salad
Tuesday – (dinner) Roasted or grilled Butternut squash
Wednesday – (dinner) Steamed Broccoli
Thursday - (dinner) Leftover roasted Butternut squash mixed into Risotto!
Friday – (lunch) Romaine salad
Saturday – (dinner) Stir Fry w/Broccoli
Sunday – (dinner) Spaghetti sauce made w/ Grated Carrot
Remember to be experimental as you never know what your family will like. I also enjoy not letting them know what it is until they exclaim “mmmmm…. This is good. What is it?” :)
maylene
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