Exercise Thoughts
By Grace Douglas
We used to think that only high intensity aerobic exercise would burn fat. However recent research shows that incorporating strength training (i.e. free weights, nautilus machines or resistance bands) into your work out will not only burn fat but help keep it off more effectively than aerobic exercise alone. Aerobic exercise burns calories while you are doing the activity and for one to two hours after - but strength training actually changes your body composition by building lean muscle tissue, making your body a more efficient fat burning machine. Ladies, don't be afraid that lifting weights will make you build big bulky muscles, women just don't have the testosterone to build that kind of muscle girth!To start choose a weight training, then invest in a set of three to five pound hand weights.
- Week 1 and 2: Do 10 to 12 reps of one exercise for each major body part (legs, back, chest)
- Week 3: Increase your workout to two sets of 10 to 12 repetitions
- When you can do three sets easily, increase the weight by a pound or two, while continuing to do three sets of 10 to 12 reps.
- Always take the time to stretch before and after your weight workout.
Weights can be fun. Learn your program, put on your favorite music, stand in front of a mirror and you are on your way to a stronger, better looking you.
Grace Douglas has over 25 years experience as a fitness consultant and instructor.
According to Ayurveda, the 5,000 year old healing science of India, qualities in the environment effect our mind body balance. During winter, Nature expresses herself through qualities that are cold, dry, light, and moving. These qualities increase in our bodies. Balancing therapies are warming, moistening, calming and grounding. The following are suggestions to help to keep in balance during the winter months.
- Honor your body and make sure that you get the rest you need both from Sleep and meditation.
- Keep warm and maintain your body temperature.
- Drink lots of warm fluids during the day to prevent dehydration.
- Favor warm food that is properly cooked and easy to digest, accompanied by plenty of warm liquids to drink.
- Reduce dry or uncooked foods, especially salads and raw fruits and vegetables.
- Remember to eat with awareness. Eat only what you can comfortably digest.
- Massage your body with warm sesame oil before your shower.
- Make your surroundings light and bright.
Baked Apples
Baked apples make a delicious breakfast or dessert.
Serves 2
2 Pippin or Granny Smith apples
1/2 teaspoon ghee
2 teaspoons ground pine nuts
1 teaspoon cinnamon
1 teaspoon maple syrup
1/4 teaspoon ground ginger
1/4 cup apple juice
- Preheat the oven to 400 degrees
- Peel the top of the apples about 1/3 of the way down. Cut out a 1-inch piece of the center cores.
- Mix the ghee, nuts, cinnamon, maple syrup and ginger together and put in the well in the center of the apples. Place in baking dish with apple juice, cover with foil, and bake about 30 minutes. Uncover, baste with apple juice, and bake until soft, about 15 more minutes.
This recipe is from the cookbook, "A Simple Celebration" by Ginna Bell Bragg and David Simon, M.D. It is the nutritional program from the Chopra Center for Well Being.
An Herb to Know: Ginger Root
Ginger is called the "universal medicine." Ginger is a digestive aid and is good for colds and flus. You can cook with it and drink it as a tea.
Fresh Ginger Tea: Add 1/4 teaspoon freshly grated ginger to one cup of boiling water. Serve.
FYI - A cat grooms for cleaning and cooling. By causing hairs to lay in particular directions, cats control the amount of air that reaches their skin.
Adult cats spend up to 50 percent of their waking hours grooming. This is no surprise since they have 130,000 hairs per square inch on their bellies.
A cat's nose print, like a human fingerprint, is unique.
Kittens have the ability to detect the freshness of water, so it's important to change it daily.
An adult cat has 30 teeth and, like humans, needs proper dental care. Brushing at least once a week will help keep feline teeth healthy.
Contrary to popular belief, cats cannot see in the dark.
Rave you noticed that cats walk on their toes? This allows them to move quickly and lithely.
Cats are only able to distinguish between certain colors. It is difficult for cats to tell the difference between white, green and yellow.
Information provided by
ANIMAL MEDICAL CENTER NEWSLETTER
1530 Jadwin Ave., Richland, WA.
Gift of Sight Program: Donate your old eyeglasses and sunglasses to needy people in developing cowl- tries. Your glasses are cleaned, repaired, and classified by prescription and then distributed. This program is cosponsored by LenCrafters and Lions Clubs International, call 800/541-5367.
Recycle holiday greeting cards: Counseling of troubled kids is supported by the sale of refurbished greeting cards. Send the entire card or just the fronts of cards to St. Jude's Card Recycling, 100 St. Jude Street, P.O. Box 60100, Boulder City, NV 89006.
Reuse a Shoe Program: Sponsored by NIKE, Inc., they take in used sneakers (all brands), grinds up selected parts, and remanufactures them into athletic equipment. The equipment is then donated to worthy causes. For drop off locations call 800/352-6453.
Donate old books and magazines: Your libraries may welcome the donation of used hardback and paperback books as well as magazines. Check with your local library for information.
Christmas Trees: Purchase a live tree this year and plant it in your yard or donate it to a park. Your local nursery can tell you how to care for your tree until planting time. If you buy a cut tree for the holidays, after it drys out it can be ground into mulch for gardens, parks or animal stalls. Call your local public works department for tree collection sites.
Donate old coats: The local Salvation Army will gladly accept coats you no longer need or wear. There are many people who need them this winter.
Nature Conservancy slide-show presentations:
Science/Environment presentations and follow-up activities are available for local schools, groups or clubs, on the following ecosystems: Wetlands, Forests, Shrub-Steppe Grasslands of Eastern Washington, Skagit River Eagles, or Amazon Rain Forest. Call Teri Warner 509-943-6676 or Greg Graeger 509-943-3951 to schedule a presentation.