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Living Well In Yalobusha County

Get Up Off The Couch And Work Toward A More Healthy Lifestyle

By Pamela Redwine


Why don’t people exercise? Well, the number one reason given was they just don’t have time.  According to the A.C. Nielsen Co., the average American watches more than 4 hours of TV each day.   So, if you can find time for your favorite TV show, then you can use this time to exercise.  Don’t let an addiction to the couch keep you from getting fit.  And don’t think it’s too late either.  The health problems created from inactivity can be reversed through a moderate exercise program.

• Put a piece of home exercise equipment in front of your TV.  Having the distraction of your favorite TV show will make it easier to exercise.

• Walk around the block.  Try to go farther each time before you go back to the TV.  

Instead of flipping through the commercials use this time to get fit.

• Do warm up exercise to include jumping jacks, leg circles, arm circles or others.  Do abdominal crunches and back strengthening exercises. Bring your knees to your chest.  Do pushups against the wall.  Start with 10 and add more as you get stronger.

• Use hand weights.  If you don’t want to spend any money, use water bottles, soup cans or any object you can lift comfortably. Try these exercises:

· Bicep curls

· Overhead shoulder presses

· Front arm raises

· Triceps extensions

Remember to do these exercises slowly and with proper form.

• Purchase a set of leg weights.  Buy a set that allows you to add a half pound to the set as you progress.  Strap the weights around your ankles.  Do straight or side leg raises on the carpet.  Get on your knees to do leg extensions.  Stand against the wall and lift your legs or march in place.

• Put a straight back chair in your living room. Stand up, sit down, and then stand right back up.  Do this for the length of the commercial.  For a better workout, don’t sit all the way down.

•  Use your fitball.  Fitballs can help you tone your body and make your stronger.  Try using weights while on your fitball or modify your regular exercise.  It’s a fun way to get fit.

• Buy a set of therabands.  Purchase tubing from light-weight (yellow) to heavy-weight (purple).  Many come with handles that make them easy to use.

Recipe of the Week

By: Pamela Redwine

Grilled Peppers,

Squash & Onions

 2 teaspoons olive oil

1/2 teaspoon salt

1/4 teaspoon ground cumin

1/4 teaspoon freshly ground black pepper

2 red bell peppers, cut into 2-inch pieces (about 2 cups)

2 yellow bell peppers, cut into 2 inch pieces (about 2 cups)

2 small zucchini, quartered lengthwise

2 small yellow squash, quartered lengthwise

1 red onion, cut into 1-inch thick slices

 Cooking spray

1. Combine all ingredients except cooking spray in a zip-top plastic bag; seal and shake well.  Marinate in refrigerator 2 hours or overnight.

2.  Preheat grill

3. Arrange vegetables in a single layer on grill rack coated with cooking spray. Grill 10 minutes or until browned, turning vegetables occasionally.  

Yield 8 servings (serving size: about 1 cup)

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