How often should I exercise?

Exercising four to six days per week is recommended. When first beginning to exercise, focus on creating and maintaining the habit of exercising, even if you can only exercise for a short period of time. Remember to vary your activities to prevent overuse injuries.

Fitness tips to help you stay motivated:

• Set goals
• Start slowly
• Choose activities that fit your lifestyle
• Add variety
• have some fun
• Track your progress
• Reward yourself

From: Wellmark Blue Cross and Blue Shield

Frozen Fruit Cups

Trying to increase fruit in your diet or your family diet? Try this:
Serving Size: 1 Muffin Tin Cup Makes: 18 Servings

Ingredients:

• 3 Bananas


• 24 ounces fat-free strawberry yogurt


• 10 ounces frozen strawberries, thawed, with the juice


• 8 ounces canned crushed pineapple, with the juice

Instruction:

• Line 18 muffin-in cups with paper baking cups


• Dice or mash bananas and place in a large mixing bowl


• Stir in remaining items


• Spoon into muffin-tin cups and freeze at least 3 hour or until firm. Remove frozen cups ans tore in a plastic bag in freezer.


• Before serving, remove paper cups and let stand 10 minutes.

Benefits of Walking

Starting a regular walking program offers numerous health and fitness benefits!

• Good for your heart: Walking regularly can help reduce high blood pressure and high cholesterol, both of which contribute to heart disease.
• Strengthens bones and joints: Walking is easier on your joints than higher-impact activities like running or aerobics.
• Weight Control: Walking may seem like a leisurely activity, but with the right intensity, it can elevate your heart rate and burn serious calories so you can reach and maintain a healthy weight.
• Benefits for the mind: A long list of mental health benefits have been attributed to exercise, including reduced depression, better sleep and more.

Good-For-You Cornbread

Ingredients:
1 c. Cornmeal
1 c. Flour
1/4 c. White sugar
1 tsp Baking powder
1 c. 1% Fat Buttermilk
1 Whole Egg
1/4 c. Tub Margarine

Nutritional Information
Fat: 6.8g
Carbohydrates: 26.2g
Calories: 178.9
Protein: 3.8g

1. Preheat oven to 350F
2. Mix together cornmeal, flour, sugar, and baking powder.
3. In another bowl, combine buttermilk and egg. Beat lightly.
4. Slowly add buttermilk and egg mixture to dry ingredients.
5. Add margarine and mix by hand or mixer for 1 minute.
6. Bake for 20-25 minutes in an 8x8 inch, greased baking dish. Cool, cut into 10 squares.

Makes 10 servings.

11 Tips for Starting and Sticking with your Exercise Goals

For some of you just convincing yourself that there is enough time in the day to exercise, will help you to be on track to a great fitness program. Others, get started but quickly lose momentum and give up.
To help you get started and stay on track, here are a few tips:

1. Prepare: You already now you do not have time, so write it down like an appointment every day.
2. Start Slowly: Do less than what you're capable of. You might feel like it's not enough, but it's a good start.
3. Get the family Involved: Run while your kids ride their bikes. Go on a walk with your family. Play games with your kids that are activate.
4. Where are your Friends?: Motivation, inspiration, determination, conversation. Surround yourself with friends who think positive.
5. Allow yourself to slow down: Do not feel like you have to go at full speed every time.
6. Run/walk in public: Be proud of your accomplishment.
7. Just show up: Go to the fitness centers, show up to walk at the schools. Once you're there, it's hard to say no.
8. Eat: Follow a healthy eating pattern.
9. Understand your energy cycle: There are peaks during your day, even during the week.
10. Wallow in your greatness: You are exercising to become a better exerciser, or you can exercise to become healthier. Be proud of that accomplishment.
11. Have fun: Where's your childlike spirit? It is easier to exercise if you learn to have fun with it.

Don't give up on yourself! After all, it's never too late to be that healthy person you might have been or you want to be.

(Tips from Sparks peoples)

Healthy Recipe

Asian Chicken Salad
Ingredients

• 2 cups cooked chicken, skin removed, cut into bite-sized pieces
• 4 cups cabbage, chredded
• 1 cup mushrooms, sliced
• 2 tablespoons cilantro, chopped
• 1 cucumber, thinly sliced
• 3 green onions, thinly sliced
• 1 mandarin orange or tangerine, divided inot sections
• 1/2 cup nofat Asian or Oriental-style salad dressing
• black pepper

Nutritional Information

Fat: 0.9g

Carbohydrates: 19.8 g

Calories:126.6

Protein: 10.9g

1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well.

2. Top with green onions and tangerine sections. Pepper to taste.

Serves 4

Reprinted with permission by Public Health- Seattle & King County

Weekly Health Tips

Walking Safety Tips

• Always check with your doctor before starting an exercise program.


• Don't overdo it, especially if you are a beginner


• Wear appropriate shoes


• For the first few weeks, do not push too hard


• Walking shouldn't hurt


• Wear a watch so you can monitor the time spent walking

If walking outdoors:

• Find a buddy to walk with


• Dress to be seen and for the weather


• Walking facing the traffic


• Vary your route


• Beware of drivers


• Be aware of your surroundings