AC4me Week 7

Week 7

Apprehensive About Activity


                We’ve all heard that exercise is one of the best and easiest ways to relieve stress.  This is because not only does exercise increase your energy, it also can clear your mind, decrease the production of stress hormones, improve your physical health, and increase endorphin production.  The combination of all these factors, and more, emphasize the need for exercise.

                Some days the last thing on your mind is throwing on a pair of tennis shoes and going for a run/walk, however, this activity could actually increase the amount of energy you have to complete tasks for the rest of the day.  Exercise elevates your heart rate and respiration rate, awakening the body and preparing it for future activities.  It has even been shown that regular exercise can actually prepare the body to positively react to stressful situations that have similar effects of raising heart rate and blood pressure.  So, not only does exercise fill you with energy, it can actually prepare you for what’s to come.  REMEMBER:  It takes 21 days to create a habit, good or bad, create a great habit, exercise every day for 21 days and see if you aren’t addicted.

                Exercise also lowers the production of the stress hormones adrenaline and cortisol.  Instead, exercise increases the production of endorphins in the body which can improve one’s mood and even alleviate pain.

                Finally, exercise can lead to a healthier, longer life.  Several studies have linked exercise with improved health.  Exercise can also lead to higher self-confidence.  Finally, exercise can help promote a good night’s sleep.

                After understanding all the benefits of exercise, there is simply no way that it can be overlooked when trying to cope with the stresses of life.  It’s not always possible to go out for an hour walk, but even a ten minute walk, several different times a day can have a huge effect on your health.  A few suggestions to get you moving, find a sport you enjoy, take a walk with a friend, practice your dance moves in Gina’s Country Line Dance class, or in Dance Fit, or grab a bike and take a nice ride around Savannah Lakes Village.  Any of these ideas are simple and effective ways to get moving and will hopefully help you create some balance in your life.

Here are 50 good reasons to Get Moving:

  • 1.       Because it makes you feel confident
  • 2.       Because it helps you get stronger
  • 3.       Because exercise helps combat depression
  • 4.       Because you’ll feel proud of yourself
  • 5.       Because you have goals you want to reach
  • 6.       Because you’ll feel bad if you don’t
  • 7.        Because you want to move forward, not backward
  • 8.       Because it burns more calories than not working out
  • 9.       Because it improves your heart health
  • 10.   Because you want a great butt
  • 11.   Because it prevents diabetes
  • 12.   Because you want to be a good example to your kids and grandchildren
  • 13.   Because you want to feel good in your clothes
  • 14.   Because it reduces your risk of cancer
  • 15.   Because your body was made to move
  • 16.   Because you’ve always wanted to be an athlete
  • 17.   Because you want to look better
  • 18.   Because it lifts your mood
  • 19.   Because you want to stand taller
  • 20.   Because it reduces back pain
  • 21.   Because it feels good
  • 22.   Because it makes you feel accomplished
  • 23.   Because you spend most of your day sitting
  • 24.   Because swimsuit season is always coming
  • 25.   Because strong is the new skinny
  • 26.   Because dieting only works so much
  • 27.   Because it strengthens your bones
  • 28.   Because it helps you lose weight
  • 29.   Because it allows you to eat more food
  • 30.   Because it’s the best way to spend “me” time
  • 31.   Because it helps you de-stress
  • 32.   Because it’s cheaper than therapy
  • 33.   Because you want a strong core
  • 34.   Because you want to take care of yourself
  • 35.   Because you take pride in your body
  • 36.   Because it strengthens your legs
  • 37.   Because it helps your clothes fit better
  • 38.   Because you want to push yourself
  • 39.   Because you are capable of more than you ever imagined
  • 40.   Because moving your body feels good
  • 41.   Because it keeps your mind sharp
  • 42.   Because it helps you beat belly bloat
  • 43.   Because it helps you sleep better at night
  • 44.   Because it gives you energy
  • 45.   Because you want to stay healthy as you age
  • 46.   Because you want to look younger
  • 47.   Because you want toned arms
  • 48.   Because it improves your balance
  • 49.   Because it burns off last night’s dessert
  • 50.   Because it boosts your immune system

There are a lot more reasons to exercise and get fit, we will list them next week.

Since it is “Soup” Weather, we have included a good, healthy, filling soup recipe for you to try.  It is easy, can be made a day ahead, and fills you up, not out.

Make-Ahead Minestrone

You can serve this meatless soup immediately, but chilling the soup overnight allows the flavors to blend.  If youlike, serve it country-style over thick slices of toasted Italian bread.

Preparation Time:  15 minutes

Cooking Time:  10 minutes

3 14 1/2 ounce cans beef broth

1 15-ounce can kidney beans, rinsed and drained

1 15-ounce can garbanzo beans, rinsed and drained

1 14 1/2 ounce low-sodium stewed tomatoes

1 11 1/2 ounce can vegetable juice (such as V-8)

1 6 oz. can low sodium tomato paste

2 teaspoons sugar

1 teaspoon dried Italian seasoning, crushed

1 1/2 cups loose-pack frozen mixed vegetables (such as an Italian blend)

2 cups fresh spinach leaves, cut in strips

2 cups cooked pasta (cup uncooked), such as small shells or mostaccioli

Finely shredded Parmesan cheese (optional


·         In a large kettle combine bfroth, beans, stewed tomatoes, vegetable juice, tomato paste, sugar and Italian seasoning.  Bring to boiling.  Add mixed vegetables.  Reduce heat.  Cover and simmer about 10minutes or until vegetables are tender.  Remove from heat; cool.  Refrigerate covered, overnight.  (Or, to serve immediately, add spinach and cooked pasta; heat through.)

·         To serve, reheat soup over medium heat.  Stir in spinach and cooked pasta.  Heat through.  To serve, ladle into bowls.  IF desired, sprinkle with Parmesan cheese.

·         Makes 8 main-dish servings.

Note:  If you’re concerned about your sodium intake, use two 15 1/2 ounce cans reduced-sodium dark red kidney beans in place of the regular kidney beans and garbanzo beans, and 1 1/2 cups of no salt added vegetable juice in place of the 11 1/2-ounce can vegetable juice.


Full of Beans:

Fat-smart cooks know to look for recipes that are full of beans.  Unlike other high-protein sources, such as meat and cheese, beans contain almost no saturated fat and no cholesterol.  In addition, they’re high in fiber.  Canned beans are a convenient alternative to dried beans becaused they require no soaking or cooking.  However, they are high in sodium.  Before adding canned beans to a dish, place them in a colander and rinse with cold water.  Rinsing helps to remove some of the sodium.


Total Fat:  2 g; Saturated Fat: 0 g; Calories 214; Cholesterol 0 mg.; Sodium 975 mg.; Carbohydrate 41 g; Fiber 9g.; Protein 12 g


Post a Comment

* (will not be published)