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A Dozen Healthy Pantry Pick-Me-Ups: Carrots — Cut them into sticks and dip them in salsa, light salad dressing, yogurt dip or peanut butter. Bananas — On their own, they're great, but add them to a smoothie, or freeze them for a fun treat, and they're even better. Celery — They're as versatile as carrots and even lower in calories. And they're crunchy enough to help die-hard chip fans get through the munchies. Cucumbers — Slice them up and sprinkle lightly with salt for a refreshing snack. Dried cereal — Mix this up with nuts and dried fruit for a healthy post-gym treat. Just make sure to keep your serving to 1/2 cup. Nuts — Peanuts, almonds, pecans and other nuts can be tossed with dried cereal and raisins or mixed into a 6- ounce yogurt for a healthy bite. Orange juice/Other juices — If you have Popsicle molds or even just ice cube trays, pour in the juice and pop it in the freezer. In just a few hours, you'll have a cool and tasty refreshment. Peanut butter — Slather on an apple or to add a tablespoon or two to a smoothie for a protein-rich treat. Quesadillas — Use black beans or any other canned beans you have on hand. Add in a sprinkling of cheese, a dollop of salsa and you're in business. Raisins — sprinkle these high iron and fiber-rich gems into plain yogurt or mix with 1/3 cup of nuts for instant trail mix. Salsa — makes a great dip for veggies and also can be used on sandwiches as a low fat spread instead of mayo. Yogurt — If you have plain yogurt in the fridge, you're ready to go. Add some fresh herbs (parsley, dill or thyme will all work), along with a dash of salt and pepper, and you're set. |
| 10 Fitness Facts Fitness Fact 1. Studies have suggested that walking at a brisk pace for three or more hours a week can reduce your risk for coronary heart disease by 65 percent. Fitness Fact 2. About 25 percent of American adults — and an even greater percentage of women — are sedentary. After age 44, upwards of 30 percent of women are sedentary, and by age 65, the proportion increases to almost 35 percent. By the time they reach age 75, about 50 percent of all women are sedentary. Fitness Fact 3. Only about 22 percent of American adults engage in regular, sustained physical activity for at least 30 minutes five times a week, and only 15 percent exercise both regularly and vigorously. Fitness Fact 4. No matter how poor your current level of fitness, you can start an exercise routine and become fitter and healthier. Even 90-year-old women who use walkers have been shown in studies to benefit from light weight training. Fitness Fact 5. Simply adding movement into your daily routine can increase your level of fitness. For example, if you park in the last row of the parking lot and walk briskly five minutes each way between your office and your car, walk up and down the stairs at your office during your 10-minute afternoon coffee break, and walk the dog for 10 minutes when you get home, you've racked up 30 minutes of exercise for the day. Fitness Fact 6. Women with heart disease or arthritis actually experience improved daily function from involvement in various modes of physical activity. Fitness Fact 7. Fitness consists of four components: your body's ability to use oxygen as a source of energy, which translates into cardiovascular fitness; muscular strength and endurance; flexibility; and body composition. Fitness Fact 8. To address all the components of fitness, an exercise program needs to include aerobic exercise, which is continuous repetitive movement of large muscle groups that raises your heart rate; weight lifting or strength training; and flexibility exercises or stretching. Fitness Fact 9. Walking at a brisk pace (a 15-minute mile or 4 mph) burns almost as many calories as jogging for the same distance. The benefit of jogging is that it takes less time to cover the same distance and it benefits the bones; however, it may be too strenuous for some. Fitness Fact 10. It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance. Copyright 2003 National Women's Health Resource Center, Inc. |
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