Frosty Newsletter 3
efritschel
Posts: 10
Newsletter Three
Get moving with a smile
Remember when you couldn’t wait for recess?
Young people know that being active is fun and play is as easy as breathing. Even as adults our bodies still want
to move. How can we get back to this place where we see exercise as something
we get to do, not should do? Is there
a type of exercise that you enjoy? Can you add something to your exercise time that you consider a treat? Music? Talking with a friend? Time outside? People magazine or Sports Center?
In addition to being a great way to have fun and play, did you know that exercise is one of the best predictors of who keeps weight off once they lose it?
Ninety percent of the National Weight Control Registry participants who maintain their weight are active for an hour on most days of the week. This doesn’t mean you have to go to the gym, though. Walking is actually the participants’ most common exercise. Walking is also simple and free once you have comfortable shoes. FRUGAL
Moving is what matters
These seven suggestions can help you move more each day:
1. Decide what’s fun for you. Do you enjoy biking, walking in nature, exercising your dog, salsa dancing, swimming, ping-pong,
Wii-Fit, yoga, tennis, lifting weights, skiing, sledding, water aerobics, or something else? Your recess is for you, so pick an activity that you like.
2. Be specific. Take a minute right
now to think about how and when you can move your body either later today or tomorrow. Research tells us that when we make specific and concrete plans, we are more likely to accomplish our goals. FAST
3. Be realistic. Adding a walking break at work, taking one flight of stairs, or picking up an exercise video from the library is a great start. FAST
4. Break it up. Doing several
10- to 15-minute bouts of activity are just as good for your body as doing it all at one time. FAST
5. Multitask. Suggest a walk while you catch up with a friend instead of sitting. Have a walking meeting at work. Stand while you talk on the phone or work at your desk. FAST & FRUGAL
6. Reach out to family and friends. Shoot some hoops, walk
a mall before the stores open, try a class with a buddy, or go for a swim at the community pool.
7. Be creative to add motion into your day. Use the more distant printer, copier, or restroom at work. Take a walk over lunch. FAST&FRUGAL
Exercise benefits in a New
York minute
Everyone who exercises regularly has a uniquely personal motivation. What makes you want to move? Below are just some of the
short-term benefits of being physically active.
• Energy. Being more active is likely to give you more energy at work and at home. FAST
• Less stress. There is lots of evidence that regular aerobic exercise reduces stress and anxiety. One study showed that as little as 15 minutes of exercise can increase feelings of calmness for hours afterwards. FAST
• Sharper brain. Many of us
get our best ideas when we are out walking, playing, or doing something physical. Science shows that being active increases your brain function and creativity by increasing blood flow to the brain. Better concentration, focus, and mood are other benefits of aerobic exercise. FAST
• Look great. Exercise can improve the health of your skin. When you sweat, dirt and oil
can escape from your skin’s pores. Increased blood flow to the skin also allows your body to repair damage from the sun and environmental pollution.
• Confidence. A British study found that people who began a regular exercise program felt better about themselves in terms of their self-worth, physical condition, and overall health. Are you more self-confident when you’re active and full of energy?
• Fewer colds. Exercise boosts your immune system. Increased blood flow helps you fight off bacteria and viruses. North Carolina researcher David Nieman, Ph.D., found that 45 minutes of walking each day can cut your sick days by 50 percent. FRUGAL
Bowties with Tomato-Pepper Sauce FAST
Preparation time: Less than 30 minutes
Serves: 4
Ingredients
8 oz. (½ pound) whole wheat bowties or penne 2 tablespoons olive oil
2 tablespoons garlic, minced 1 small onion, chopped
1 large red bell pepper, chopped ¼ cup fat-free half-and-half
3 cups (3 large) tomatoes, seeded and chopped ¼ cup Parmesan cheese, freshly grated
½ teaspoon black pepper, freshly ground
Instructions
1. In a large pot, cook the pasta according to the package directions. Drain.
2. Meanwhile, in a large skillet, heat the oil over medium-low heat. Add the garlic and onion and cook until the onion is soft, adding a little water to the skillet if the mixture seems dry.
3. Add the bell pepper and cook for about 2 minutes, or until tender-crisp. Stir in the tomatoes.
4. Remove from the heat and let cool for 1 or 2 minutes.
5. Return the skillet to the heat. Gradually stir in the half-and-half, Parmesan, and black pepper.
6. Reduce the heat to low and cook until heated through. Serve over the pasta.
Source: http://www.fruitsandveggiesmorematters.org/main-recipes
Get moving with a smile
Remember when you couldn’t wait for recess?
Young people know that being active is fun and play is as easy as breathing. Even as adults our bodies still want
to move. How can we get back to this place where we see exercise as something
we get to do, not should do? Is there
a type of exercise that you enjoy? Can you add something to your exercise time that you consider a treat? Music? Talking with a friend? Time outside? People magazine or Sports Center?
In addition to being a great way to have fun and play, did you know that exercise is one of the best predictors of who keeps weight off once they lose it?
Ninety percent of the National Weight Control Registry participants who maintain their weight are active for an hour on most days of the week. This doesn’t mean you have to go to the gym, though. Walking is actually the participants’ most common exercise. Walking is also simple and free once you have comfortable shoes. FRUGAL
Moving is what matters
These seven suggestions can help you move more each day:
1. Decide what’s fun for you. Do you enjoy biking, walking in nature, exercising your dog, salsa dancing, swimming, ping-pong,
Wii-Fit, yoga, tennis, lifting weights, skiing, sledding, water aerobics, or something else? Your recess is for you, so pick an activity that you like.
2. Be specific. Take a minute right
now to think about how and when you can move your body either later today or tomorrow. Research tells us that when we make specific and concrete plans, we are more likely to accomplish our goals. FAST
3. Be realistic. Adding a walking break at work, taking one flight of stairs, or picking up an exercise video from the library is a great start. FAST
4. Break it up. Doing several
10- to 15-minute bouts of activity are just as good for your body as doing it all at one time. FAST
5. Multitask. Suggest a walk while you catch up with a friend instead of sitting. Have a walking meeting at work. Stand while you talk on the phone or work at your desk. FAST & FRUGAL
6. Reach out to family and friends. Shoot some hoops, walk
a mall before the stores open, try a class with a buddy, or go for a swim at the community pool.
7. Be creative to add motion into your day. Use the more distant printer, copier, or restroom at work. Take a walk over lunch. FAST&FRUGAL
Exercise benefits in a New
York minute
Everyone who exercises regularly has a uniquely personal motivation. What makes you want to move? Below are just some of the
short-term benefits of being physically active.
• Energy. Being more active is likely to give you more energy at work and at home. FAST
• Less stress. There is lots of evidence that regular aerobic exercise reduces stress and anxiety. One study showed that as little as 15 minutes of exercise can increase feelings of calmness for hours afterwards. FAST
• Sharper brain. Many of us
get our best ideas when we are out walking, playing, or doing something physical. Science shows that being active increases your brain function and creativity by increasing blood flow to the brain. Better concentration, focus, and mood are other benefits of aerobic exercise. FAST
• Look great. Exercise can improve the health of your skin. When you sweat, dirt and oil
can escape from your skin’s pores. Increased blood flow to the skin also allows your body to repair damage from the sun and environmental pollution.
• Confidence. A British study found that people who began a regular exercise program felt better about themselves in terms of their self-worth, physical condition, and overall health. Are you more self-confident when you’re active and full of energy?
• Fewer colds. Exercise boosts your immune system. Increased blood flow helps you fight off bacteria and viruses. North Carolina researcher David Nieman, Ph.D., found that 45 minutes of walking each day can cut your sick days by 50 percent. FRUGAL
Bowties with Tomato-Pepper Sauce FAST
Preparation time: Less than 30 minutes
Serves: 4
Ingredients
8 oz. (½ pound) whole wheat bowties or penne 2 tablespoons olive oil
2 tablespoons garlic, minced 1 small onion, chopped
1 large red bell pepper, chopped ¼ cup fat-free half-and-half
3 cups (3 large) tomatoes, seeded and chopped ¼ cup Parmesan cheese, freshly grated
½ teaspoon black pepper, freshly ground
Instructions
1. In a large pot, cook the pasta according to the package directions. Drain.
2. Meanwhile, in a large skillet, heat the oil over medium-low heat. Add the garlic and onion and cook until the onion is soft, adding a little water to the skillet if the mixture seems dry.
3. Add the bell pepper and cook for about 2 minutes, or until tender-crisp. Stir in the tomatoes.
4. Remove from the heat and let cool for 1 or 2 minutes.
5. Return the skillet to the heat. Gradually stir in the half-and-half, Parmesan, and black pepper.
6. Reduce the heat to low and cook until heated through. Serve over the pasta.
Source: http://www.fruitsandveggiesmorematters.org/main-recipes
0