Maintain Don't Gain Challenge
SIMPLE WAYS TO SNEAK IN FITNESS
• Move more. Use the stairs. Take a stroll at lunch. When you run errands, walk as much as you can. Basically, anytime there’s a chance to move, do it.
• Make it social. Start a walking group at work. Keep your dog happy with a quick run. Catch up with an old friend or family member while you boost the health of your heart.
• Break it up. If you don’t have time to exercise for 30 minutes, split it up into two 15-minute workouts or three 10-minute walks. You will get the same health benefits.
Exercising doesn’t have to be a chore! Find ways to spice up your routine and make being active and getting fit a fun thing!
THIS WEEK’S RECIPES
Spiced pumpkin stew
Spiced Pumpkin Stew
- 1 tablespoon olive oil
- 1 medium green bell pepper, chopped
- 1 medium red bell pepper, chopped
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 1/2 tablespoon ground cumin (curry powder may be substituted)
- 1 15-ounce can pureed pumpkin (2 cups fresh may be substituted)
- 1 15-ounce can black beans, no salt added, drained
- 1 15-ounce can yellow corn kernels, no salt added, drained (1½ cups fresh or frozen may be substituted)
- 1 14-ounce can diced tomatoes, no salt added
- 2 cups reduced-sodium chicken broth (vegetable broth may be substituted)
- 1/4 cup fresh cilantro, finely chopped, divided
- Salt and freshly ground black pepper to taste
- 1/4 cup plain, low-fat yogurt (optional)
In a large saucepan, warm oil over medium heat. Stir in peppers, onion, and garlic and sauté for roughly 6 minutes until peppers and onion soften. Next, stir in cumin and continue to cook 1-2 minutes.
Pour in pumpkin, beans, corn, tomatoes, and broth. Add 1 teaspoon cilantro and season with salt and pepper to taste. Bring to boil then reduce heat. Cover and simmer 25 minutes.
Divide stew among four bowls and garnish with cilantro and yogurt, if desired.
- 301 calories
- 5 g fat (1 saturated fat)
- 57 g carbohydrates
- 14 g protein
- 14 g dietary fiber
- 307 mg sodium
Black Bean Brownies
Serves: 12 (2 mini-brownies each)
- ½ cup semisweet chocolate chips
- ½ teaspoon baking powder
- 1 teaspoon vanilla extract
- ¼ cup canola oil
- ½ cup maple or cane syrup
- 1/8 teaspoon kosher salt
- ½ cup quick oats
- 3 tablespoons unsweetened cocoa powder
- 1 ½ cups canned black beans, drained and rinsed
Gather all ingredients and equipment (mini-muffin pan, blender or food processor, spatula, bowls).
Preheat oven to 350 degrees F.
In a blender, grind oats into fine powder. Pour ground oats to a medium-size bowl.
In the same blender, combine all other ingredients. Blend until very smooth then add the bowl of ground oats.
Mix well and transfer to a greased mini muffin pan.
Fill cups to just below the top.
Bake for 8-12 minutes until done.
- 180 calories
- 3 g protein
- 8 g fat
- 25 g carb
- 3 g fiber
- 45 mg sodium
THE SEATED WORKOUT CHALLENGE
Too much time in your vehicle, plane, or office? Want to spend it working out instead?
All you need is a tennis ball.
*Note - these moves are designed for a parked car or passengers. Don’t risk a ticket (or your life) by getting your fit on at a red light!
Wrap the fingers of one hand around your tennis ball and squeeze using maximum strength for one second, followed by one second of relaxation. Complete 15 repetitions on each side, aiming for two sets with each arm.
CHEST & SHOULDERS
With a tennis ball between the palms of your hands, interlace fingers over the top of the ball. Raise elbows out to the side in line with your chest. Begin pushing palms toward one another, then releasing. Feel the work in your chest and shoulders. Complete two sets of 15 repetitions to start, working up to four sets over time.
Position a tennis ball between your knees and give it a powerful squeeze with your inner thighs, holding a few seconds with each contraction. Complete two sets of 15 repetitions to start, working up to four sets over time.
With both feet flat on the floor of the car, perform 20 heel raises with each leg. Alternate sides and complete two sets for each leg. To increase difficulty, position tennis ball under the ball of the foot and complete leg raises with a greater range of motion.
CORE Sit up tall in the seat of your car, making a straight line from your tailbone to the crown of your head. Draw belly button towards the spine before engaging abdominal muscles. Focus on the lower abdomen, just below the naval and above the pubic bone. Hold engaged muscles for 15 seconds, working up to one minute. Perform 2-4 sets.
GLUTES Tone your glutes using a similar technique as you did with the core. Engage glutes while sitting tall in your car seat. Hold engaged muscles for 15 seconds, working up to one minute. Perform 2-4 sets.