Page 35

19084PG

HEALTH AND NUTRITION continued Staying Fit Over the Holidays By Mark C. Ford CPT As I mentioned in an earlier article, research has shown that a lot of people who experience weight gain throughout their lives can attribute this to the Holiday festivities and the excesses that accompany them. I also recommended that one way to combat this is to lose a few pounds before hand, so that you enter the Christmas season with a few pound deficit and then maintain the desired weight into the future. Very hard to do, right? Wrong. Actually with a little discipline and the correct amount of activity you can finish the Winter season in at least as good of shape as you entered and even enjoy doing it. “I’ll just go on a serious diet in January?” You may be thinking. “I can knock off this extra 40 lbs. in 8 weeks just like the adds on TV promise.” Bad idea! Yo-Yo dieting as it’s called is one of the worst things you can do. Your metabolism slows due to the decrease in caloric intake, and when you do resume a normal diet, which you will have to do at some point, you not only gain back the original weight, but probably a few extra pounds as well. Also, it is very hard on your pancreas as it makes it difficult for it to secrete the correct amount of insulin, which can eventually lead to Adult Onset also known as Type 2 Diabetes. A much-preferred method is a balanced diet combined with an exercise regiment that actually burns a few more calories per day than you consume. The American Council on Exercise (ACE) states that weight loss should be confined to 2-3 pounds per week until the desired weight goal has been reached. This allows your body to adjust gradually as you transition into a healthier you. Now that we have determined what you need to do. Let’s look at how we actually accomplish our goals. You may have noticed that I have used the word “goal” several times so far. We start with a defined goal. You may even want to consult your physician as to what would be a desired weight for your particular age and body type. Everybody is different; what may be fine for one person is not necessarily appropriate for another. That’s why I don’t like some of the height and weight charts available. There is a lot more to take into consideration than just inches when setting your goals. Once we have a desired weight in mind, we HEALTH AND NUTRITION con't next column come up with a time frame. Again 2-3 pounds per week for “X amount” of weeks. Now, how do we get there? It’s called a Program. A specific “road map” if you will that will get you to your destination. There’s one catch, you have to continue to follow this map even when you may not feel like it. One way to stay involved is to find activity you enjoy and may even look forward to doing each day. We are blessed in this area with a fairly mild winter climate which allows us to get outside on most days. Rassie Wicker Park, Southern Pines Reservoir and Weymouth Woods Nature Preserve all offer great areas for a brisk walk. Most of our neighborhood streets are fine for walking and getting in a good leg stretch as well. This is a great way to burn off those extra calories or warm up before a more concentrated work out. As far as an actual workout is concerned, again you need to look at exactly what it is you are trying to accomplish and then put together a program designed with the desired results in mind. A lot of people join a gym or health club to help accomplish their New Years resolutions, others take matters into their own hands. Both ways are fine as long as you develop that “roadmap” I mentioned and stay with it. Lastly, while enjoying the many special treats we are offered this time of year, you need to mindful to not over indulge in the wrong type of snacks. Oatmeal raisin cookies make a great healthy substitute for chocolate chip and a handful of almonds or cranberries can provide many beneficial nutrients as opposed to candy or a second piece of pie. So enjoy the Christmas season, but keep in mind that your physical well being is a gift you can give yourself. Who knows you may even have a little fun along the way. �� Mark Ford is a local ACE (American Council on Exercise) Certified Personal Trainer who specializes in training senior citizens in the comfort of their homes. He can be reached at (910)975-2572 or mford42@nc.rr.com. CAJUN CHICKEN PASTA Summer’s Signature Dish for Chopped Junior. Read Summer's story on p. 38, 40. Recipe courtesy of The Pioneer Woman. INGREDIENTS: 3 Boneless, Skinless Chicken Breasts, Cut Into Cubes 3 teaspoons Cajun Spice Mix, More To Taste 1 pound Fettuccine 2 Tablespoons Olive Oil 2 Tablespoons Butter 1 whole Green Bell Pepper, Seeded And Sliced 1 whole Red Bell Pepper, Seeded And Sliced 1/2 whole Large Red Onion, Sliced 3 cloves Garlic, Minced 4 whole Roma Tomatoes, Diced 2 cups Low Sodium Chicken Broth 1/2 cup White Wine 1 cup Heavy Cream Cayenne Pepper To Taste Freshly Ground Black Pepper, To Taste Salt To Taste Chopped Fresh Parsley, To Taste INSTRUCTIONS: • Cook pasta according to package directions. Set aside. • Sprinkle 1 1/2 tps. Cajun spice over chicken pieces. Toss around to coat. Heat 1 tbsp. oil and 1 tbsp. butter in a heavy skillet over high heat. Add chicken cook until no longer pink. Set aside on a plate. • Leave pan on high heat. Add remaining olive oil and butter. When heated, add peppers, onions, and garlic. Sprinkle on remaining Cajun spice; add salt if needed. Cook over very high heat for 1 minute, stirring gently and trying to get the vegetables as dark/black as possible. Add tomatoes and cook for an additional 30 seconds. Remove all vegetables from the pan. • With the pan over high heat, pour in the wine and chicken broth. Cook on high for 3 to 5 min., scraping the bottom of the pan to de-glaze. Reduce heat to medium-low and pour in cream, stirring/whisking constantly. Cook sauce over medium-low heat for a few minutes, until cream starts to thicken the mixture. Add freshly ground black pepper, cayenne pepper, and/or salt to taste. Sauce should be spicy! • Add chicken and vegetables to sauce, including all the juices that have drained onto the plate. Stir and cook for 2 min., until mixture is hot and bubbly. Add drained fettuccine and toss to combine. Enjoy!�� Love is when the other person's happiness is more important than your own. ~ H. Jackson Brown, Jr. No. 124 The Pinehurst Gazette, Inc. p.35


19084PG
To see the actual publication please follow the link above