http://www.oslc-wi.org/health/ en Copyright 2012 Fri, 27 Apr 2012 15:35:08 -0600 http://www.sixapart.com/movabletype/ http://blogs.law.harvard.edu/tech/rss Merely showing up to work out isn’t going to instantly make you feel better. That’s called a glass of wine. Set a realistic goal. Maybe you want to lose 10 pounds. Maybe you want to look like a fashion model. Be honest – lose 10 pounds first, then reconsider the fashion model fantasy. Put your work out dates down in writing. Six days a week with one day of rest. After the third week, get real and quit going through the fast food windows and hitting the vending machines! No one in the history of working out gets results by working their jaw more than their muscles. No one. Don’t fall for gimmicks. The only way to lose 10 pounds in 48 hours is food poisoning. You know whether or not you’re working hard. So, when your trainer says “Great job!” and you know darn well you’re slacking, that’s their way of trying to politely motivate you to get your butt moving! Be honest about what you put in your mouth in an attempt to convince yourself you “earned” those calories. It is NOT a “recovery energy bar with antioxidants”, it’s a candy bar! There are your Ab Exercises and your Butt Exercises and your Cardio Exercises. There is also exercising the realization of calories in and calories out. If your workouts are to be effective, you need to be working hard and challenging yourself. If you’re relaxed and having too much fun, you’re at brunch! Fact: Thinking about working out burns anywhere between 0 calories and 0 calories. A successful workout ethic is like a good marriage: If you are committed, you show up in nice workout clothes ready to give it your all with a fresh “can do” attitude. If you’re not, you show up in sweats, content with doing the same old stale thing. Getting fit and staying fit is not a secret. Eat healthy and exercise as if your life depends upon it – because it does! http://www.oslc-wi.org/health/2012/04/working_hard_at_not_working_ha.php http://www.oslc-wi.org/health/2012/04/working_hard_at_not_working_ha.php Fri, 27 Apr 2012 15:35:08 -0600 Question: Why do you suppose most fitness and diet resolutions fail? Answer: Because they lack a deeper motivation than mere vanity. Period. We must be advocates for ourselves. “Self-advocacy arises from self-love. Without self-love, one is unable to make a true commitment to health or wholeness as others are valued more than the needs of self. If you find yourself sacrificing self-care for others or making excuses to not invest time or money in self-care, you may need to evaluate your relationship to yourself and your definition of love.” (Quoted with permission from “Becoming Real: Harnessing the Power of Menopause for Health and Success”, by Rose Kumar, M.D. 2011, Medial Press. page 175.) Question: What will motivate you to get back on, and stay on a solid health and wellness path? Only you can answer this question. Here are some examples to consider, while taking ownership of what inspires you. Read them, if any strike you, take a card and write them down. Take a couple cards. Put one by your bedside to remind you to pray about your “motivators” at night. Put one by your coffee pot to remind you to take that walk at lunch time. Give one to your spouse or friend for encouragement. Encourage them to do the same! For your muscles – by age 30 we start to lose about 5 % a decade! For your bones - you can actually rebuild bones through strength training! For your heart - your heart is a muscle too! For your cholesterol - “honest” exercise and a “real food” diet are most important For your type II diabetes which can be improved or erased through fitness and diet For your mind – it is unclear why, but, yes, you can prevent and treat Alzheimer’s with cardio exercise For balance - providing coordination thus protection against falls For others – yes, keeping you from being a burden to others, distracting them from their ministry. If these types of motivators are not enough, allow me to share my strongest: For appreciation and responsibility for the gift of your body - “Or do you not know that your body is a temple of the Holy Spirit within you, which you have from God, and that you are not your own? For you were bought with a price; therefore glorify God in your body.” 1 Corinthians, 6:19 “So whether you eat or drink, or whatever you do, do everything for the glory of God.” 1 Corinthians 10:31. Taking care of you first through self-love is not selfish. In the end, it is self-less because everyone benefits from the choices you make. Give yourself the gift of health and wellness for the New Year (and the years to follow). It is a gift that keeps on giving – to everyone! STRONG BODIES, STRONG FAMILIES, STRONG FAITH Jill Neils - Certified Personal Trainer FAITHFUL FITNESS meets Tuesdays and Thursdays 5:30 PM “Where faith, fun, fellowship and fitness all fit together!” 262-490-2040 neilscomp@aol.com ]]> http://www.oslc-wi.org/health/2011/12/give_yourself_a_gift_for_the_n.php http://www.oslc-wi.org/health/2011/12/give_yourself_a_gift_for_the_n.php Fri, 30 Dec 2011 13:24:19 -0600 Chocolate Pumpkin Muffins from pumpkinrecipes.org 1 1/2 C. flour 1/2 C. sugar 2 tsp. baking powder 1/2 tsp. cinnamon 1/2 tsp. salt 1 C. milk 1/2 C. cooked pumpkin puree 1/4 C. butter, melted 1 medium egg 6 oz. semisweet chocolate chips 1/4 C. finely chopped nuts Preheat oven to 400. In large mixing bowl, combine flour, sugar, baking powder, cinnamon, and salt. Form a well in the center. In a small bowl, combine milk, pumpkin, butter and egg. Add to the well in the flour mixture and sitr until lightly mixed. Add chocolate chips and stir until the mixture is moistened. Spoon mixture into greased muffin cups, filling each 3/4 full. Sprinkle 1 tsp. of chopped nuts over each muffin. Bake 20 minutes, then remove and cool. Central Plains Succotash by Roberta Duyff, MS RD FADA Servings: 4 (3/4 Cup Per Serving) Serving Size 3/4 Cup Amount per serving: Calories 340, % Daily Value*, Total Fat 13g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 10mg Total Carbohydrate 42g, Dietary Fiber 17g, Protein 25g * Percent Daily Values are based on a 2,000 calorie diet. A dish that dates from colonial days, succotash derives from the Eastern Narragansett Native American word msickquatash, meaning "boiled whole kernels of corn." As a traditional American favorite, enjoyed from New England to the South, succotash is typically a cooked dish, made with lima beans, corn kernels, and perhaps chopped red and green pepper. Regional versions abound: perhaps a southern variation made with okra, a Midwest style combining green beans and corn, or perhaps mom's own version with onion or bacon. A touch of butter and perhaps milk or cream sometimes adds a hint of flavor to this all-American dish. Ingredients 2 tablespoons balsamic vinegar 2 tablespoons cider vinegar 1 tablespoon brown sugar ½ teaspoon ground cumin ½ teaspoon onion powder 1 clove garlic, minced 1½ cups cooked edamame (shelled fresh or frozen soybeans) 1½ cups cooked fresh corn kernels, or drained canned corn, or frozen ½ cup chopped red bell pepper ⅓ cup chopped cilantro Directions 1. Combine the balsamic and cider vinegars, brown sugar, cumin, onion powder, and garlic in a 1- to 1½-quart saucepan. Heat over medium heat about 3 minutes, or until the sugar dissolves. Remove from heat. 2. Place the edamame, corn, and red bell pepper in a medium size bowl. Pour the vinegar mixture over the vegetables. Stir to mix. Cover and refrigerate 1 to 4 hours or until chilled, stirring once. 3. Stir in the cilantro just before serving. Serve chilled. CookingTip: Serve grilled chicken or fish fillets over this chilled Central Plains Succotash. Shopping Tip: If you can't find edamame in your supermarket, substitute canned or frozen baby lima or cannellini beans. Nutrition Nugget: Succotash is a great protein dish, which can be "center plate" in vegetarian meals. Whether this dish is made with soybeans or lima beans, the beans along with the corn provide all the essential amino acids (the building blocks of protein) your body needs. Seasoned Sesame Salad 2 bunches Russian Kale 2 tablespoons sesame seeds 1/2 cup shredded red cabbage 1/4 cup shredded carrots 1-2 garlics crushed 1 inch ginger minced 2 tablespoons extra virgin olive oil 2 tablespoons sesame seed oil Mrs. Dash Extra Spicy Seasoning 2 tablespoons tamari pinch sea salt (optional) Directions: 1. Remove stems from kale, layer & roll tightly, use knife to slice into thin strips, place kale in bowl & massage 1-2 minutes with crushed garlic - add remaining ingredients - toss, serve & enjoy. Banana Bran Muffins 1.5 cup wheat bran 1/2 cup flax meal 2 cups shaken buttermilk 2 egg (beaten at room temp) 1/2 cup packed brown sugar 1/2 cup molasses 2 cups mashed ripe bananas 4 teaspoons vanilla 3 cups whole wheat pastry flour (bobs red mill) 1 teaspoon salt 1 teaspoon baking soda 5 teaspoons baking powder 2 teaspoons cinnamon 3/4 cup vegetable oil Directions: Soak all of the wheat bran in buttermilk for 10 minutes. Beat eggs until light, add sugar and molasses beat well. Add oil and vanilla beat well. Add mashed bananas mix well. Mix flour, flax, salt, baking soda, baking powder, and cinnamon. Mix wet and dry ingredients together until just incorporated, do not overmix it wil make muffins tough. Bake at 375 for 22 to 28 minutes or until done with a tester in the middle. ]]> http://www.oslc-wi.org/health/2011/06/this_weeks_healthy_delicious_r.php http://www.oslc-wi.org/health/2011/06/this_weeks_healthy_delicious_r.php Mon, 27 Jun 2011 11:04:29 -0600 Chop Suey Cake from Jill Neils 2 C. whole wheat pastry flour 2 C. sugar 2 tsp. baking soda 2 eggs or 4 egg whites 1 can crushed pineapple in pineapple juice 1 C. chopped walnuts Whisk all together. pour in greased and floured 9x13 pan. Bake 35-40 minutes at 350. Cream Cheese Frosting 8 oz. Neufchatel cream cheese 1 1/2 C. powdered sugar 1 tsp. lemon zest (about 1-2 lemons needed) Cream all together until smooth and creamy. ]]> http://www.oslc-wi.org/health/2011/05/mango_salsa.php http://www.oslc-wi.org/health/2011/05/mango_salsa.php Tue, 10 May 2011 16:36:30 -0600 Free to be Fruitful Nutrition for God's Temple Choose to Eat Wisely Love Your Heart Wellness Suggestions Healing Music Don't Suffer Alone Better Sleep Month Spend the Time or Pay the Price Gardening for your Health Summer Safety Sun Precautions Making Your Garden Grow Nutrition Basics Safety With Supplements Snow Shoveling Safety Healthy Holiday Eating Tips 8 Ways to Live 8 Years Longer Wholeness Wheel ]]> http://www.oslc-wi.org/health/2011/01/nutrition_for_gods_temple.php http://www.oslc-wi.org/health/2011/01/nutrition_for_gods_temple.php Wed, 26 Jan 2011 14:36:27 -0600 ]]> http://www.oslc-wi.org/health/2010/01/post.php http://www.oslc-wi.org/health/2010/01/post.php Wed, 20 Jan 2010 22:37:32 -0600