Our Lifesteps Weight Management Class members have done a terrific job with staying active during our 16-week class. Because moving more is such an important part of maintaining weight loss and because it helps us reduce depression and anxiety-both of which can be triggers to overeat, we spend a lot of time encouraging each other to be active. Here are some ways that class members have made physical activity a regular part of their week.
Involve your family- Family birthday party or graduation celebration? Include a walk around the block with others or try throwing a Frisbee. Babysitting? Enjoy pushing the baby in a stroller as you walk the neighborhood. Or go to a park and walk while your child climbs on the playground equipment.
Compete- See who among your friends or family can rack up the most minutes of motion for the week. Add up your total minutes at the end of the week to see how many minutes the whole family spends being active.
Aches and pains got you down? – Try an easy on your joints activity. The DePaul Community Health Centers’ Wellness Center in Gould has treadmills, stationary bikes, elliptical and weight machines. The Wellness Center is open 5:30 am – 5:30 pm Monday thru Thursday and costs just $10 per month. You Tube also has a variety of free workouts for all fitness levels.
Play some music- Lively music helps you move energetically. Before you know it, you’ll be movin’ and groovin’!
Make something beautiful- Gardening or mowing burns about as many calories as walking at a leisurely pace.
Current guidelines suggest aiming for 150 minutes per week-just 22 minutes per day- of moderate activity like gardening, walking or leisurely biking. If you like more vigorous activity such as running, swimming laps or jumping rope, aim for 75 minutes per week-just about 11 minutes per day. Or do a combination of both. A motto that gets me moving is “Something is better than nothing.” Usually after I’ve started my walk, I gather enthusiasm to keep going.
Here’s a tasty recipe to help you eat healthy without giving up physical activity time:
Rice Bowl
Southwestern Style
1 teaspoon vegetable oil
1 cup chopped vegetables (try a mixture-bell peppers, onion, corn, tomato, zucchini)
1 cup cooked meat (chopped or shredded) beans or tofu
1 cup cooked brown rice
2 tablespoons salsa, shredded cheese or low-fat sour cream
Wash hands with soap and water. In a medium skillet, heat oil over medium high heat (350 degrees F in an electric skillet). Add vegetables and cook until tender crisp, about 3 to 5 minutes. Add cooked meat, beans or tofu to skillet and heat through. Divide rice mixture between 2 bowls, top with salsa, cheese or sour cream and serve warm. Refrigerate leftovers within 2 hours.
For a spicier dish, add chili powder, red pepper flakes or hot sauce in step 1.
Nutrition information: Makes 2 servings. Each 1 cup serving provides 320 calories, 12 grams fat, 410 mg sodium, 35 grams carbohydrate, 19 grams protein.
Recipe from foodhero.org
