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Managing your diet and fitness
Additional Information
Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even boost your self-esteem. And you can reap these benefits regardless of your age, sex, or physical ability.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equal combination of moderate and vigorous aerobic activity. The guidelines suggest that you spread out this exercise throughout the week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. Even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can provide additional health benefits.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Regular exercise can help you control your weight, reduce your risk of heart disease and certain cancers, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.
When you're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.
Starting a fitness program is an important decision, but it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.
Ref: (https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/fitness-basics/hlv-20049447, Accessed 3-24-2023), Authors - (Mayo Clinic Staff - https://www.mayoclinic.org/about-this-site/meet-our-medical-editors).
Vegan Menu
Buddha Bowl – Black Bean & Quinoa
Buddha Bowl – Black Bean & Quinoa
Buddha Bowl – Black Bean & Quinoa
Quinoa – prepare on package directions
*Chipotle Corn Salsa found on Pinterest, Peppers
Tomato Salsa – Homemade or store bought
1 can black beans, save leftovers in original juice
Garnish with fresh avocado, and cilantro
I like to add Romaine lettuce in the layers sometimes. I store my quinoa separate and assemble bowls each day. Enjoy!
Chipotle Corn Salsa
1 (2 cups) package of frozen corn, thawed
1 Poblano pepper, (roasted or plain – your preference)
1 Jalapeño, chopped
1 small red onion, chopped
1T Lime juice
Enjoy!
Submitted by Judy S.
Grain Bowl
Buddha Bowl – Black Bean & Quinoa
Buddha Bowl – Black Bean & Quinoa
2T Gochujang Sauce
1T Sugar Substitute
2T Rice Vinegar
1T EVOO (Extra Virgin Olive Oil)
1T Sesame oil
2T Soy sauce
1 Clove garlic, minced
S & P
Layer Black Rice, Quinoa, Kale, Red Cabbage, Edamame, Carrots, Cucumbers, and Sunflowers seeds.
I like to prepped the rice and quinoa and keep separate, chopped up the rest of the veggies and keep in containers except the edamame which I zap in microwave just before serving.
The dressing keeps for a week and I use 2 Tablespoons on each bowl. Enjoy!
Submitted by Judy S.
Meatloaf - (Green Lentils)
Buddha Bowl – Black Bean & Quinoa
Meatloaf - (Green Lentils)
½ c green lentils - Cooked with Bayleaf and 1 ½ c water.
Reserve ¼ c lentils for Food Processor. The rest gets mixed in whole for texture.
- Sauté
1 carrot, chopped
1 celery, chopped
3 cloves garlic, chopped
½ c onion, chopped
1 t oregano, ¼ t thyme
- Food Processor:
¼ c cooked lentils from above
Sautéed veggies
5 T tomato paste
1 c rolled oats
¼ t cayenne, 2 T nutritional yeast, 1 T EVOO (Extra virgin olive oil), 2T flaxseed, ½ c walnuts, 1 t apple cider vinegar
Pulse to combine ingredients but not too long to make a paste. Stir in the rest of lentils.
Make a loaf by placing in parchment lined or Pam sprayed loaf pan.
- Topping: 2T tomato paste, 2 T balsamic vinegar, and 2 T maple syrup
- Bake at 375 degrees for 25 minutes
Submitted by Judy S.
Beet Walnut Salad
Meatless Quinoa Chili
Meatloaf - (Green Lentils)
Beet Walnut Salad – Found on Pinterest
Arugula, Washed and prepared
½ c carrot, grated
½ c beets, julienned slices
½ c red cabbage, finely chopped
¼ c walnuts, toasted before serving
¼ c craisins, raisins or dates
Dressing
¼ c balsamic (I use strawberry balsamic)
2T maple syrup
1 T EVOO (Extra virgin olive oil)
2t Dijon mustard
2 cloves garlic
S & P
Whisk all ingredients together and serve over salad.
I like to prep all ingredients for the week of salads and keep separately in refrigerator. Assemble when ready to eat. Enjoy!
Submitted by Judy S.
Meatless Quinoa Chili
Meatless Quinoa Chili
Meatless Quinoa Chili
Original recipe Pinterest but this has been tweaked by my daughter 😊
- ¾ c quinoa cooked in 1 ½ c vegetable stock (I use unsalted stock) Prepare and set aside
- Sauté - in 2 T EVOO (extra virgin olive oil)
2 jalapenos, chopped
1 yellow onion, chopped
1 poblano, chopped
½ orange pepper, chopped
- Add 3 cloves garlic, ½ t coriander, ¼ t cayenne, 2 ½ t chili powder, ½ t sugar, 1 ½ t smoked paprika, 2t cocoa powder, 2 t cumin, S & P. Sauté just enough time to wake up the spices then deglaze pan with a little Vegetable stock.
- Add 28 oz can crushed tomatoes, 1 (15 oz) can tomato sauce, 1 (15 oz) can fire roasted tomatoes, 1 ½ c vegetable stock. Simmer 30 minutes
- Add 2 (15 oz) can Tri-Blend beans, 1 ½ c corn, frozen and quinoa, Bring back to a boil. Serve
- Garnish with lime and avocados. Don’t leave out the lime on top because it adds such a light punch to the chili. Enjoy!
Submitted by Judy S.