SPRING CLEANING – IDEAL WORKOUT REGIMEN!

SPRING CLEANING

The calories burned while you’re doing household chores can really add up. In fact, many household chores burn just as many calories as workouts do. Here’s how some of your household chores stack up in terms of calories burned.

Indoor Chores

Chores you do inside the house also help to burn calories. Here’s how many calories are burned in the course of performing your daily tasks:

  • Scrubbing the bath for 30 minutes burns 200 calories. Removing that stubborn soap scum from your tiles is a great way  to tone the muscles of your arms and shoulders.
  • Carrying shopping bags for 30 minutes burns 190 calories, and maybe more if the bags are particularly heavy. Distribute the weight evenly on each hand, or swap back and forth at regular intervals. Carrying too much weight on one side won’t just overdevelop those muscles, it could injure your spine.
  • Making beds for 30 minutes burns 130 calories, the same number you’d use if you jogged on a treadmill or on flat terrain for 15 minutes.
  • Cleaning windows for 30 minutes burns 125 calories, the same number used in 20 minutes of power yoga (about one-third the length of a typical power yoga class).
  • Loading the dishwasher for 30 minutes burns 105 calories, which is less than the 160 calories burned when washing them by hand.
  • Vacuuming for 30 minutes burns about 90 calories, the same amount you’d burn in 15 minutes of kick boxing.
  • Dusting for 30 minutes burns about 50 calories.
  • Ironing for 30 minutes burns about 70 calories and tones the muscles of the upper body. Stand up straight at the ironing board and press down firmly. Switch hands periodically so you don’t overdevelop one arm.

Yard Work

Yard work offers some of the most labor intensive household chores. Tasks like digging and raking the leaves not only burn a lot of calories but can help tone muscles in your arms and legs. Here are some statistics:

  • 30 minutes of digging in your yard will burn about 315 calories, the same amount burned by 45 minutes of bicycling on flat terrain. Digging tones the muscles of your calves, thighs, arms and shoulders. If you do it vigorously enough and continue the activity for 20 minutes or more, you can raise your heart rate and strengthen your cardiovascular system.
  • Washing your car works your arms and abdominals. For every 30 minutes of car washing, you’ll burn 143 calories.
  • Weeding for 30 minutes burns 115 calories, the same amount you’d burn in 15 minutes of weight training. Weeding tones your thighs and buttocks. Just be careful to bend with your legs while keeping your spine straight, or you could hurt your back.
  • Raking leaves for 30 minutes burns 225 calories. The resistance offered by the leaves makes this chore a type of weight training. Raking leaves tones all the major muscle groups in your body.

Other Calorie Burners

Here are some other activities that burn surprising amounts of calories:

  • Climbing stairs for 30 minutes burns about 285 calories.
  • Painting and decorating your home burns about 160 calories.
  • Showering and toweling off for 30 minutes burns about 70 calories.  (WOW, that’s a long shower!)

REMEMBER EVERYONE BURNS CALORIES AT A DIFFERENT RATE BASED UPON BODY SIZE.  YOU MAY WANT TO TRY THIS CLEANING HOUSE CALORIES BURNED CALCULATOR FOR MORE ACCURATE MEASURES!

NOT ONLY WILL YOU FEEL ACCOMPLISHED WITH YOUR CLEANING EFFORTS YOU’LL GET MORE FIT ON TOP OF IT – WHAT I CALL A TWOFER!!

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CRISPY FISH

Crispy Fish and French Fries (2)
Pinch of Red Pepper flakes
1/2 tsp paprika
1/2 tsp salt
1/2 tsp pepper
1/3 c flour
1 egg (or egg white to reduce fat and cholesterol)
1 c Cornflakes, crushed
4 tilapia filets (can use haddock or other white fish)

Sprinkle fish with spices.  Place flour in a shallow dish.  Whisk egg with 1 Tbsp water in a medium bowl.  Crush Cornflakes and place in another shallow dish.  Dredge fish in flour and shake off excess.  Dip fish in egg then dredge in Cornflakes coating completely.  Bake at 400 degrees 15-20 minutes until golden brown.

Crispy Fish and French Fries (3) Crispy Fish and French Fries (2)

I usually bake my own fresh fries with sweet potatoes to keep fat low and avoid gluten, but these are store bought.  I used small plates (8″ round) so the meal looks large but this is a good trick to fool your mind if you are trying to cut calories and lose weight.  And I round out the meal with a big fresh romaine salad with loads of veggies (cauliflower, broccoli, red/yellow/orange mini sweet peppers/cucumber and grape tomatoes)  and a lite balsamic vinaigrette dressing.  ENJOY!

WHAT ABOUT A GLUTEN FREE VERSION?

I was trying to see how I could make this recipe gluten free.  I know you can purchase gluten free flour in the grocery store readily these days however, even though corn by itself contains no gluten, most brands of corn flakes are not safe for those following the gluten-free diet. That’s because the cereals contain ingredients — usually barley malt sweetener — that contain gluten. Specifically, Kellogg’s Corn Flakes cereal which was the brand I used and is a perennial favorite, includes “malt flavoring” as its third ingredient. Sadly for those who enjoy that cereal, malt flavoring does contain gluten.

If you’re looking for a gluten-free corn flakes option in a mainstream cereal brand that you can find in most grocery stores, you’ll have trouble finding what you want. However, you can find one gluten-free cereal that could be used as a substitute:  General Mills’ Corn Chex. Almost all General Mills’ Chex cereals — including Corn, Chocolate, Cinnamon, Honey Nut and Rice Chex — are gluten-free.

You may have difficulty finding these two gluten-free cornflake options:  Nature’s Path Foods, a company that specializes in organic and gluten-free products, offers gluten-free, organic, fruit juice-sweetened Corn Flakes. You may find this cereal slightly less sweet, with a somewhat different texture than the corn flakes you’re accustomed to eating, but many people like the flavor even better than they like the more “traditional” corn flakes cereals.  Attune Foods Inc., makers of Uncle Sam and Erewhon cereals, also manufacturers Erewhon gluten-free corn flakes. Erewhon’s corn flakes are not sweetened at all; the only ingredients include organic milled corn and sea salt.

WHY CAN’T I LOSE WEIGHT?

THIS COULD BE THE REASON!

EXERCISE BLOCK

SERIOUSLY, I KNOW YOU’RE REALLY TRYING WITH CUTTING BACK ON CALORIES, REDUCING FAT INTAKE, AND EXERCISING MORE.  BUT YOU MAY BE DEFEATING THE PURPOSE BY MAKING A FEW COMMON MISTAKES – SOME INGRAINED HABITS THAT ARE DIFFICULT TO BREAK.  IF YOU FIND ONE OR MORE OF THESE FITS YOUR LIFESTYLE, FOCUS ON OVERCOMING THEM AS YOUR NEW YEARS RESOLUTION AND YOU SHOULD SEE A SLOW (1/2 TO 1# PER WEEK) WEIGHT LOSS.

1. You “Fall off the Wagon” with one small slip and  decide to binge the rest of the day!

CAKE

Sometimes this happens at work because there are loads of goodies around the water cooler or the staff is celebrating a birthday.  Sometimes it’s on the weekend and there is a football party where everyone brings something loaded with fat! Or you just have a craving.  Then after you have had that one taste, you say to yourself, well, I’ve blown it for the day so I’ll have a little more…This might only happen once a week but it can sabotage the rest of your weekly efforts quickly. You haven’t blown your diet by having a portion-controlled “treat” occasionally,  just don’t guilt yourself into eating more!

2. You Drink Your Calories

eggnog

We just went through the Blizzard of 2014 in Lake View, NY!  We shoveled several hours for days on end.  We cross-country skied at least an hour every day.  We ate healthy, home-cooked meals.  My husband stepped on the scale and found he had gained a few pounds!  I could argue that he built muscle from all the work he did, but more likely it was from the calories consumed from all the cappuccinos he drank throughout the day.  Granted we had 30 below wind chills but 3 or 4 cappuccinos a day at 300 calories a piece (900-1200 calories) is enough to gain 1-2 pounds a week!  Think about what you’re drinking!

3. You Don’t Eat Enough Protein

Adequate protein intake is especially important if you are cutting calories to keep your muscle while you lose fat.  The RDA for protein is about .4 grams per pound of body weight (ex: 150 lb x .4 g/lb = 60 gram) . You may want to add 10-20 grams and cut your calories from fat first, then carbs (since you need carbs for energy).

4. You Skip Breakfast

When you skip breakfast your metabolism slows down so that when you do eat, you don’t burn those foods off as efficiently.  Your slower metabolism also leads to a sluggish day where you have little energy for that workout you really need so you may do it with less enthusiasm and reap less of a reward.

5. You make excuses why you simply cannot work out

Danskin Toning Band (2) (570x428)

There are so many excuses and I have made them myself:  there isn’t enough time in the day; it’s too cold, rainy, icy outside; I don’t want to go back out and drive to the gym….The key is to make sure to do something everyday (not just walking around the block as above!).  It can be something different every day and it must be at a time that works for you that day.  For example, I might grab a quick lunch and take a walk on my lunch break because I have a meeting after dinner and know I won’t be able to do my usual routine.  I might use the elliptical inside during the blizzard because there truly is life threatening wind chills outside.  I might pack my toning band since I’m traveling and won’t have any weights to work out with.

THE LIFESTYLE CHOICES YOU MAKE EACH DAY WILL MAKE OR BREAK YOUR WEIGHT CONTROL EFFORTS SO CHOOSE WISELY!

ADAPTED FORM THE BEAUTY AND FITNESS BLOG

5 MYTHS ABOUT GETTING FLAT ABS

FLAT ABS

We all want to have that sexy flat stomach and we are willing to work for it. The problem is that lots of people are wasting their efforts simply because they have a wrong information about getting flat stomach. Here’s 5 myths you should not believe about it:

Extra Crunches for A Flat Stomach

Extra crunches don’t lead to tight abs. The truth is that everyone has ab muscles. They just stay hidden underneath a thick layer of fat on the stomach. If you want a toned look, you need to focus on burning the layer of fat that may be covering your belly. The key is to not obsess about crunches, but focus on burning fat.

FLAT ABS 5

Starve Yourself to get A Flat Stomach

At times, you may think that starving yourself is the only way to lose weight and get a flat stomach. Starving yourself is not only ineffective, but also dangerous for your overall well-being. You may think that severe calorie reduction may lead to better and quick results. It is important to understand that the human body is complex. As a result, starving yourself may disrupt your body’s metabolism. This will only slow down results. It is important not to starve yourself, but eat wholesome meals after short intervals of time. Eating less may be the key to weight loss, but starving yourself is not.

Diet Pills and Supplements

Well, diet pills and supplements can be quite tempting. There are many pills and supplements which claim to give you a flat stomach. However, you should not fall for it as there is no ‘magic pill’ available in the market. In fact, diet pills and supplements are more likely to hurt your pocket than showing any results on your belly. Instead of popping a pill, it will be better to burn calories with intense exercise.

FLAT ABS 3

Packaged Diet Products for Better Results

There are many packaged foods which are considered to be a solution for weight loss. Usually, such packaged products are packed with refined sugar. There are also some artificial ingredients which your body does not really need. Some ingredients in packaged foods don’t lead to weight loss. In fact, they may have a high-calorie content. You should try to avoid packaged foods and stick to a nutritious diet. Whole grains can be a good choice.

FLAT ABS 2

Avoid Carbohydrates for Tight Abs

Many notions and misconceptions make you think that carbohydrates are bad for your health. However, if you are one of the people who believe this, it is quite unfortunate. You can eat carbohydrates while slimming down. As mentioned earlier, it is important to avoid packaged foods and stick with oatmeal, whole grains and brown rice. In other words, you should stick with wholesome carbs rather than giving up all carbohydrates.

FLAT ABS 4

I HAVE MENTIONED THIS BEFORE, BUT I THINK IT IS WORTH REPEATING:  You and your body are an individual shaped by your diet, your environment and your genetics.  I am lucky to have been brought up with a healthy diet (with 9 in the household we couldn’t afford anything fancy); my parents were active and encouraged daily physical activity; my genes are of the tall thin variety.

EAT HEALTHY, INCLUDING WHOLE GRAINS, (LIMIT SUGAR, FAT AND ALCOHOL) AND BE PHYSICALLY ACTIVE.  SOME STOMACH CRUNCHES, PILATES OR OTHER CORE WORKOUTS WILL HELP SCULPT A BEAUTIFUL YOU!  IF YOU ARE DOING ALL THESE THINGS, THEN YOU CAN BE HAPPY WITH THE HEALTHY “YOU” YOU SEE IN THE MIRROR!!

BLAST 500+ CALORIES DOING YOGA

I LOVE THIS WORKOUT AND DO IT FOR ABOUT AN HOUR EACH DAY – POSES ARE “DOABLE” This calorie-zapping yoga routine will melt away pounds while sculpting every major muscle in your body. Remember cutting out or burning 500 calories a day leads to 1 pound of weight loss each week!!  It is also nice that this workout can really be done anywhere so if you’re traveling for work or vacationing and stuck inside, throw a towel on the carpet and work it!

Adapted from Alyssa Shaffer; Photographs by Dorit Thies

Lose Weight with Yoga

How much can yoga really do for you? A lot. This is a  total-body routine that is a mind and body booster. The workout is built around the classic sun salutation series, with challenging core and upper- and lower-body variations added for a fat-blasting twist. Do the entire sequence four to five times through (keep at it for an hour) and you’ll burn off the calorie equivalent of a banana split while sculpting your arms, chest, abs, butt, and legs and improving your flexibility.

YOGA 500-1

How it works: Start and finish each circuit with a sun salutation, a four-move series done forward and in reverse that is the foundation of the workout. Every time you do this main series, you’ll add a challenging variation to keep your heart rate elevated while toning your whole body. Each sun salutation, plus all of our variations, should take about 15 minutes.

Sun Salutation (Main Series)

1.

YOGA 500MOUNTAIN

Mountain Pose Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides. Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

2.

YOGA 500 standingforward

Standing Forward Bend From mountain pose, exhale, sweeping your arms sideways as you swan dive forward, bending at hips, until fingertips or palms reach the ground on either side of your feet; keep fingers in line with toes. (If your hamstrings or back are tight, bend your knees.) Think about drawing the crown of your head down and the backs of your legs toward the sky.

3.

YOGA 500 forwardflatback

Forward Bend, Flat Back From standing forward bend, keep feet together and place fingertips on ground near outer edges of your feet, in line with your toes. Inhale as you lift your torso halfway up, keeping your back flat. Look forward, reaching your tailbone away from the top of your head. If you feel tight in your hamstrings or lower back or can’t reach the ground, bend your knees and place your hands on your shins.

4.

YOGA 500- DOWNWARD DOG

Downward Dog From forward bend with flat back, bend knees, place palms flat on ground shoulder-width apart, and jump both feet back, landing softly in downward dog. Spread your fingers and make sure your feet are hip-width apart and parallel. Reach your tailbone up and away from hands and your heels toward the ground.

5. Reverse this series back to the start Bring your legs toward your hands and straighten legs, returning to forward bend with flat back. Drop your head and return to standing forward bend, then to mountain pose, sweeping arms out to the sides and overhead to complete the main series.

Build Your Workout Each time you complete the sunsalutation, add on a new challenge series until you’ve incorporated all the moves. Each full sequence will take about 15 minutes; do 4 to 5 times.

Add On: Half Push-Up Series

Part 1.

YOGA 500 tabletoptohalf

Tabletop to Half Push-Up From downward dog, get on all fours, aligning your knees on the ground under hips and your hands directly below shoulders (not shown). Keeping abs pulled in and head aligned with your spine, bend elbows about 45 degrees in a half push-up, arms close to sides. Straighten arms; repeat push-up 4 to 6 times.

Part 2.

YOGA 500 extendedchilds

Extended Child’s Pose From half push-up, straighten arms and bring your tailbone back toward heels, resting the backs of your thighs on your calves. Hold for a few breaths, feeling the stretch through your back and shoulders. Return from child’s pose to tabletop, then back to downward dog; do the remainder of the main series in reverse.

Add On: Lunge Jump

Do the half push-up series, returning to downward dog. Step left leg forward between hands, bending left knee 90 degrees while keeping right leg straight. Hold for a few breaths, then switch legs, jumping left leg back and right leg forward. Repeat 4 to 6 times. Return to downward dog and reverse the main series back to the start.

Add On: Warrior Series

YOGA 500 warrior

Warrior 1 with High Lunge Do the main series, adding on both half push-up and lunge jump, ending in downward dog. From here, step left foot forward between hands, bending left knee 90 degrees with toes facing forward; keep right leg straight and lift upper body. Raise arms overhead next to ears; hold for 3 to 5 breaths.

Straighten left leg while lowering arms; keep palms in and right heel lifted. Repeat 4 to 6 times. Return to warrior 1, then to downward dog; repeat on opposite side, ending in downward dog. Reverse the main series back to start.

Add On: Chair with Twist

Chair Pose

YOGA 500 chairpose

Do the main series plus each of the previous add-ons one time through, ending in mountain pose with arms raised. From here, bend your knees, pushing your butt back.

Bring palms together in front of chest and bend forward, pressing right upper arm against outside of left thigh as you twist your upper body to the left. Hold for 1 to 2 breaths, then come back to center and twist to the right. Continue alternating sides, 4 to 6 times in each direction, then return to a standing position.

YEAH!! YOU DID IT!!

NUTRITION IQ: HOW MUCH DO YOU KNOW?

TAKE THIS QUICK NUTRITION QUIZ TO SEE HOW NUTRITION SAVVY YOU ARE!

  1. If you are overweight, losing just 5% of your total body weight (or the equivalent of 10 pounds (lb) for a 200-lb person) can help lower your blood pressure and improve blood fat levels (triglycerides, low-density lipoprotein (LDL) cholesterol, etc).
    1. True
    2. False

    Standing on Scale

  2. Partially hydrogenated oils contain which kind of fat?
    1. Saturated
    2. Monounsaturated
    3. Polyunsaturated
    4. Trans
    5. None of the above
  3. When the nutrition label lists a food and/or beverage as having “zero” grams of trans fat, it may still contain some trans fat.
    1. True
    2. False

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  4. Getting enough iron is especially important for premenopausal women and growing children. Which of the following items is an iron-rich choice?
    1. Yogurt
    2. Cheese
    3. Eggs
    4. Lean beef
    5. All of the above
  5. Your mother always told you to eat your vegetables, but now that you are an adult, just how much should you eat each day?
    1. 1 cup (C)
    2. 1½ C
    3. 2 C
    4. 2 ½ C
    5. It depends on how many calories you eat in a day

    wheat

  6. At least what percentage of your daily grain intake (bread, pasta, rice, cereals, oatmeal, grits, tortillas, etc) should come from whole grains?
    1. 25%
    2. 50%
    3. 75%
    4. 100%
    5. None of the above
  7. You are thinking about becoming more physically active. Which of the following activities will benefit your health if done regularly?
    1. Walking
    2. Gardening
    3. Dancing
    4. Housecleaning
    5. All of the above
  8. Which of the following fats have high levels of saturated fat?
    1. Palm
    2. Palm kernel
    3. Coconut
    4. Beef fat (lard and butter)
    5. All of the above

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  9. Which of the following is one serving from the grain group?
    1. ½ C cooked rice
    2. Half of an English muffin
    3. A DVD-size pancake
    4. One slice of whole-wheat bread
    5. All of the above
  10. Reducing the amount of cholesterol in your diet is the best way to reduce your blood cholesterol level.
    1. True
    2. False

Woman Measuring Her Waist

Answers

  1. a. True
    A gradual, modest weight loss of just 5% can have significant health benefits.
  2. d. Trans
    Trans fats are created during the hydrogenation process.
  3. a. True
    The definition of “zero” grams of fat is less than or equal to 0.5 grams/serving. Therefore, a food or beverage could contain partially hydrogenated oil and still contribute a significant amount of trans fat, if a person consumes considerably more than the serving size listed on the label.
  4. d. Lean beef
    Dairy products and eggs are not good sources of iron.
  5. d. 2½ C
    It depends on how many calories you eat each day. For adults, the recommended amount of vegetables is 2½ C/day.
  6. b. 50%
    Make at least half of the grains you consume whole grains.
  7. e. All of the above
    Any activity is better than none,  and all of these activities involve rhythmic movements that get the muscles moving and the blood flowing.
  8. e. All of the above
    Tropical oils and animal fats all have a significant amount of saturated fat.
  9.  e. All of the above
    One serving of grain is 1 ounce of bread, about 1 C of ready-to-eat cereal, or ½ C cooked rice, cereal, pasta, or other grain, such as couscous or quinoa.
  10.  b. False
    Reducing the amount of saturated fat and trans fat in your diet, and replacing them with heart-healthy monounsaturated fats, such as olive oil and canola oil, is one of the best dietary changes you can make to reduce blood cholesterol.

HOW DID YOU DO?