It’s getting darker much earlier now and holiday stressors may be upon us. If you are missing that loved one, have a long shopping list, but short on cash and still haven’t lost the last holiday’s extra pounds, exercise might be your answer.
Getting outdoors for a walk and a breath of fresh air can change anyone’s mood. However, there are a few more obstacles in our way this time of year. Darkness and time are two that come to mind.
According to the Center for Disease Control, the Physical Activity Guidelines for Americans recommend that adults get at least 2 hours and 30 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week. The guidelines also recommend that children and adolescents be active for at least 60 minutes every day. Following these guidelines can contribute to overall health, and decrease the risk of chronic diseases such as heart disease, cancer or diabetes.
Walking can become a part of our everyday routine. If the weather doesn’t permit, find an indoor alternative like a mall or a school gym. Although 150 minutes a week a bit daunting, break it up. For example, take a 10 minute break at work and walk the stair — five days a week can total 50 minutes Or bundle up and head out to your car during lunch hour.
Trying to fit it all in can be a challenge. No longer do we have the sunny after work hours to motivate us. Don’t let that get in your way. Here are a few pointers to help
Schedule a specific time for exercise. This is the best way to make it part of your everyday life. Consider it as important as a doctor’s appointment. Exercise can help you to sort out a problem by clearing your mind.
• Keep a record of your progress. You’ll be amazed at your progress in six weeks. Exercise burns calories. You’ll look better. Walking a mile and a half at a comfortable pace burns about 160 calories. You’ll be lucky to burn 30 calories watching television.
• Find a friend or a group to exercise with. You’ll motivate each other.
• Change your exercise routines and walking routes to avoid becoming bored.
• Keep the holiday stress to a limit. First, schedule your exercise and the world will have a whole different look to it. The National Institute of Health reports that just 30 minutes per day of gentle walking can help boost mood and reduce stress.
Here is an idea for a healthy affordable gift from the kitchen. Mason jars are very popular this year. Give them a gift in the jar and then they can reuse it for a healthy lunch.
Friendship Soup in a Jar
½ c. dry split peas
2 Tbsp. low sodium beef bouillon granules
¼ c. pearl barley
½ c. dry lentils
¼ c. dry, minced onions
2 tsp. Italian seasoning
½ c. whole grain rice
½ c. whole wheat macaroni noodles
In a clean, quart-sized jar, layer all the ingredients except the macaroni. Place the macaroni in a sandwich bag and place it on top of the other ingredients.
Cover the jar tightly with a lid, decorate it if you wish and attach a copy of the recipe card.
Print the card to complete the gift.
• 1 container Friendship Soup Mix
• Additional ingredients: 1 lb. lean ground beef or ground turkey
3 qt. water
1 (28-oz.) can diced tomatoes
Brown meat and drain. Place in a large pot and add the water and tomatoes. Add soup mix except macaroni. Bring to a boil, reduce heat and simmer for one hour. Add macaroni and continue cooking for another 10 to 15 minutes (until macaroni is done). For best flavor, use this mix within one year.
