Excuses for exercise? (and a tasty recipe)

We all make excuses for why we aren't more active. Busy schedules, long work days, kids, family activities, and tiredness are all reasons why we don't want to work out. For some, traveling to a gym and not having proper equipment might also contribute to a lack of physical activity.

Yesterday I came across an article with 50 bodyweight exercises you can do anywhere. That takes the excuses for traveling to the gym and not having proper equipment off your list.

There are exercises on the list for every skill level - beginner to advanced. Here are some of my favorites:

• Plank to push-up
• Wall sit
• Squat reach and jump
• Tricep dip
• Bicycle

Pick 8-10 of these exercises to get started and do them twice a week (but not on back-to-back days to let your muscles rest). Add exercises each week if you need to, or do each exercise two sets of the recommended repetitions. Don't forget to warm up before (march in place, jumping jacks, etc) and cool down at the end (simple stretches). If you do that, you will be meeting the guidelines for your strength training. Add in a 30 minute walk and work up to doing that five days a week and you will meet the aerobic guidelines too. It's that easy!

If your excuse is a busy schedule or family activities, put aside 15 minutes to do some of the activities. Turn off the tv, get up 15 minutes earlier, or have the family join you! 

If tiredness is an issue, do a few of the activities and I bet you will feel less tired! 

Link to 50 bodyweight exercises: 

http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/

Hummus is one of my favorite foods. It is so versatile and you can eat it as a snack, as a spread on a wrap or sandwich, or any other way you want! Hummus is usually made with garbanzo beans/chickpeas, but here is a version with black beans. Hummus is low in calories and packs a good amount of protein.

Tahini is sesame paste. You can find it at most grocery stores (either in baking aisle, with the beans, or cooking aisle). It's expensive, but lasts a long time in the refrigerator and can go a long way. It could be left out, but the consistency and taste may be a little different without it.

Here is a recipe for black bean hummus from the Missouri Families website.

Black Bean Hummus
Jami Nolen, Nutrition Program Associate
August 5, 2012

This Black Bean Hummus is great for school lunches and you don't have to worry about heating up the kitchen – no cooking required!

Yield
Makes 8 servings

Ingredients
1/2 cup chopped fresh cilantro
2 tablespoons tahini
2 tablespoons water
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1/4 teaspoon salt
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 teaspoon garlic, minced
1/2 small jalapeño pepper, seeded
3 (6-inch) pitas

Preparation
Preheat oven to 425°.
Place 1/4 cup cilantro, tahini and next 8 ingredients (through jalapeño) in a food processor; process until smooth. Spoon into a bowl; sprinkle with cilantro.
Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.

Nutrition Information
Amount per serving
Calories: 127
Fat: 4 g
Saturated fat: 0.5 g
Monounsaturated fat: 2 g
Polyunsaturated fat: 1.1 g
Protein: 5.1 g
Carbohydrate: 18.5 g
Fiber: 2.4 g
Cholesterol: 0.0 mg
Iron: 1.7 mg
Sodium: 138 mg
Calcium: 41 mg

Link to recipe:
http://missourifamilies.org/nutrition/recipes/BlackBeanHummus.htm

Back to school month

August is Back to School month, the time of year when students return to the classroom for a new year of growing and learning. Here are some tips to make this year the healthiest one yet!

Packing healthy lunches can be a challenge, because of picky eaters, time constraints (planning and packing), cost, and food safety. Here are a few resources to help with packing healthy lunches.

University of Nebraska - Lincoln Extension has put together a newsletter with tips for healthy packed lunches for school. Remember to shop smart and try new ideas in packed lunches.

The eXtension website also has information on packing a healthy lunch. Involve children in the planning and packing and they are more likely to enjoy their lunch options.

Missouri Families has 24 tips for packing a healthy, affordable lunch. Include as many of the five food groups and remember, you a role model for good nutrition.

Food safety can be an issue in packed lunches. Use these tips from Missouri Familes to keep lunches safe.

Need some new recipes to try? Some are appropriate for a healthy breakfast before school, some could be used in a healthy packed lunch, or some may be for dinner, but could be used as leftovers in a packed lunch. The Missouri Families website has a large list of various recipes to try.  Try the grilled zucchini panini, spinach and feta pasta, fresh apple coffeecake, and many more!

Don't forget snacks. Sometimes children eat an early lunch and may go up to 7 or 8 hours between lunch and dinner. An afternoon snack is essential for providing energy for play and brain power for homework. You can use some of the recipes above for snacks, or check out these fun snacks for kids of any age from Missouri Families.

Finally, Nutrition 411 has some overall back-to-school nutrition tips. Did you know you can use food labels to help teach kids basic math skills?

Cook it Quick - July/August 2012 and Back to School tips

I really enjoy the Cook it Quick newsletter from the University of Nebraska - Lincoln Extension. The July/August issue was just sent out and includes information on:

• Refreshing tabbouleh recipe (don't know what tabbouleh is? give it a try!)
• Sweet and simple sweet corn
• Growing, storing, cleaning, and cooking with herbs
• Selecting, storing, and preparing fresh peaches
• Basil walnut pesto recipe
• Cucumber salad with tomatoes
• Foil baked veggies
• Homemade whole grain croutons
• French bread pizza
• and more!

You can also subscribe to the Cook it Quick newsletter via the link at the top of the newsletter webpage. 

University of Nebraska - Lincoln Extension also has put together some resources for August Back to School. You can find nutrition tips, healthy packed lunches, and recipes. 

Links:

Cook it Quick newsletter

Back to School resources

Watermelon

Watermelon is one of the most refreshing summer fruits that grows well in Missouri and comes into season in August. You can find watermelons in some stores year-round, but this time of year is the best time to get watermelon at a reasonable price locally and best quality.

One cup of watermelon (about the size of a baseball) has 20% of the vitamin C you need in a day, 17% of the vitamin A needed daily, and some potassium and magnesium. All of those nutrients and still under 50 calories!

Watermelon is also high in water content, which is why it is a refreshing fruit. It can help add to our fluid intake during the hot summer months.

The reddish pink color of watermelon is due in part to lycopene. Lycopene is also in tomato products and has been studied for its antioxidant and cancer prevention benefits.

When picking a watermelon, choose one that is heavy for its size. It should also be dull in color and uniform in shape. Watermelons should have a creamy patch called the field spot, where the watermelon rested on the ground. A field spot that is deeper yellow was ripened on the vine and will be sweeter than one that is white or green. If it has no spot, it was likely picked before it was ripe.

Watermelon should be stored at room temperature until ripe and then in the refrigerator for up to one week. One watermelon is cut, it needs to be stored in the refrigerator and will last three to four days. Make sure to wash the outside of the watermelon very well before slicing to prevent bacteria from the outside getting into the fruit when you slice it. Do not leave cut watermelon out of the refrigerator for more than two hours and if you are outside and it’s above 90 degrees, make sure it’s not out for more than one hour. It can be unsafe to eat if left out over that amount of time.

Watermelon Smoothie recipe (from University of Illinois Extension, Watch Your Garden Grow)
8 ounce lemon, fat-free yogurt
3 cups cubed, seeded watermelon
1 pint fresh strawberries, cleaned and hulled
1 tablespoon honey or strawberry jam
3 ice cubes

1. In a blender or food processor, combine yogurt, watermelon, strawberries, honey or jam and ice cubes.
2. Process until smooth and frothy. Serve in tall glasses with a straw. Makes 4 servings.

Drought information

The blog was on a bit of a hiatus because of school conflicts, but is back in action now!

Normally, the posts are related to health, wellness, and similar topics. While this post may seem a little different, it still impacts our health and wellness.

MU Extension has created a website and Facebook page with links to drought information. This is a timely and relevant topic and something that is on everyone's mind. It can impact our physical health, the health of our food supply (plants, animals, etc), financial health, or mental health. 

Please check out these links:

MU Extension drought information webpage http://extension.missouri.edu/drought

MU Extension drought information Facebook page http://www.facebook.com/#!/MissouriDroughtInfo