How much exercise should you do?

Most studies show that 60 minutes of daily exercise can prevent weight gain.

A 60-minute workout normally consist of:

1) 5-10 minute warm-up

2) 30-45 minutes of continuous aerobic activity

                Aerobic activities can be swimming, biking, walking, dancing or jogging.

3) 5-10 minutes of stretching

Aim at exercising 3-5 times a week. Remember that keeping yourself active will help keep the weight off!

ANOTHER OPTION FOR CRUNCHES

The purpose of the abdominal muscles is to protect the spine. Working the abdominal or core muscles helps keep your back and hips in a neutral position. This is especially important when doing difficult movements during exercise in order to prevent the risk of injury. When you do a crunch, you feel the abdominal muscles shortening because you are making the muscles stronger. However, there is a different movement you can try if you prefer not to do crunches. They are called planks. A basic plank is holding a pushup position on your forearms. For a side plank, rotate 90 degrees onto one arm on the side of your body. Hold each position for 30 seconds. Slowly work your way up to 60 and then 90 seconds. Doing this will help you strengthen your abs!

Complications of Childhood Obesity

Healthy Super Bowl Recipe #3

Guacamole con Frutas

Don't worry about the fat; it's mostly the healthy kind in the avocado. Mixing in fruits boosts this appetizer's fiber count.

Serves 4

INGREDIENTS

• 1 avocado (preferably Hass), diced
• 1/2 tablespoon minced red onion
• 1 teaspoon minced serrano chile
• 12 black or red grapes, halved
• 1/2 cup diced peaches (or mangoes)
• Pomegranate seeds (optional)

PREPARATION

1. Lightly mash avocado, onion and chile in a bowl. Mix in grapes and peaches. Add salt. Garnish with pomegranate seeds. Serve with baked chips.

The skinny

113 calories per serving (with 10 chips), 6.9 g fat (1 g saturated), 3.9 g fiber, 14 g carbs, 1.7 g protein

Healthy Super Bowl Recipe #2

Easy Fish Tacos

Serves 4

INGREDIENTS

Salsa

• 1 mango
• 2 plum tomatoes
• 1/4 cup chopped cilantro
• 1 lime
• 1 onion

Filling

• 1 pound halibut (or other flaky whitefish)
• 2 tablespoons canola oil
• 1 tablespoon lime juice
• 1/2 teaspoon chili powder
• 1 cup shredded green cabbage
• 4 whole-wheat tortillas (6 inches each)
• 4 oz nonfat sour cream
• 1 can (16 oz) lowfat refried beans

PREPARATION

1. Combine salsa ingredients. Heat grill. Cut fish into 4 pieces. Whisk together oil, lime juice, chili powder. Brush mixture onto both sides of each fillet; season with salt and pepper. Grill 3 to 4 minutes on each side until cooked through. Fill each tortilla with 1 fillet, flaked into pieces, and 1/4 cup each cabbage and salsa; top with 2 tbsp sour cream. Serve with 1/2 cup beans.

The skinny

441 calories per serving, 11 g fat (2 g saturated), 58 g carbs, 11 g fiber, 34 g protein

Healthy Super Bowl Recipe #1

Healthy Bean Nachos

 

 

Serves 4

INGREDIENTS

• 4 oz baked corn tortilla chips (about 60 chips)
• 1 1/2 cups shredded Cheddar and Monterrey Jack blend
• 1 can (16 oz) vegetarian refried beans
• 8 oz prepared salsa
• 1 cup chopped red or green bell pepper
• 1 red tomato, diced
• 1/3 cup chopped black olives
• 1/2 cup chopped fresh cilantro
• 1/4 cup reduced-fat sour cream

  PREPARATION

  1. Place half the chips on a plate. Sprinkle half the cheese on top. Layer on remaining chips, then cheese. Top evenly with beans, salsa, pepper, tomato, olives and cilantro. Microwave on high until cheese melts, about 4 minutes. Serve with 1 tbsp sour cream on the side.

  The skinny

  454 calories per serving, 20.9 g fat (10.8 g saturated), 71.1 g carbs, 8.3 g fiber, 20.2 g protein
  
   

Simple Tips to Shed 700 Calories

Get moving! The simple tips below are just a few more ways to burn calories.


Instead of sitting at your desk, stand at your desk.
Burns 115 calories per hour.

Instead of riding the elevator, take the stairs.
Burns 509 calories per hour.

Instead of shopping online, shop at the mall.
Burns 147 calories per hour.

Instead of calling for takeout, cook at home.
Burns 128 calories per hour.

Instead of talking on the phone seated, pace while chatting.
Burns 147 calories per hour.

Instead of emailing a co-worker, walk to her office.
Burns 128 calories per hour.

Instead of playing a seated video game, play Wii.
Burns 178 calories per hour.