Health and Fitness : MARCH into Spring

MARCH into spring armed with habits that help you become your healthiest self. Consider these tips:

MOVE EVERY DAY – Get at least 30 minutes of physical activity daily for better blood pressure, stress reduction, and weight control. This can include three 10-minute bouts of physical activity throughout the day. Choose activities you enjoy, raise your heart rate, build strength, and increase flexibility. An activity buddy can help you stay faithful to your plan. The Kitchen Workout

Are you having a difficult time getting 30 minutes of physical activity in during the day? Did you know that your kitchen could be a great place for you to get some physical activity while your meal is cooking?

Warm Up: March in place or walk briskly for one minute while breathing deeply (IN through the nose and OUT through the mouth).

Side Arm Raises: Hold cans of fruit or vegetables at your sides with palms facing inward. Slowly breathe out as you raise both arms to the side, shoulder height. Hold the position for 1 second. Breathe in as you slowly lower arms to the sides. Build up until you can repeat 10 to 15 times. Rest; then repeat 10 to 15 more times. Toe Stands: Stand at your kitchen counter, feet shoulder-width apart, holding on to the counter for balance. Breathe in slowly. Breathe out and slowly stand on tiptoes, as high as possible. Hold position for 1 second. Breathe in as you slowly lower heels to the floor. Build up until you can repeat 10 to 15 times. Rest; then repeat 10 to 15 more times.

AVOID SKIPPING MEALS – When making a shopping list and planning meals, consider MyPlate (http://www.choosemyplate.gov/). Include healthy snacks (e.g., low fat yogurt, vegetables with low fat dip, whole grain bread with peanut butter) to meet your family’s nutritional needs. Healthy snacks sustain energy levels between meals and help you stay on track with your health goals.

READ FOOD LABELS – Aim high (20% or more) for vitamins, minerals

and fiber. Aim low (5% or less) for total fat, saturated fat, cholesterol, and sodium. For more information on how to read a food label, watch the “Label Reading for Health” video at http://www.extension.iastate.edu/ foodsavings/page/online-lessons.

CHOOSE FOODS CAREFULLY – Become a smart shopper by reducing the amount of convenience foods eaten, choosing fruit canned in juice, and buying no salt added canned vegetables. When you are choosing foods, make half your plate fruits and vegetables and watch portion sizes.

HAVE FAMILY MEALS – Make family meal time a priority. Research shows family meals promote healthier eating. Eat as a family a few times each week. Set a regular mealtime and turn off the TV, computers, and phones. Have all family members help in meal planning and cooking.

Quick Pad Thai

Serves: 6 (Serving size: 1 1/4 cup)

Ingredients

• 6 ounces thin, whole wheat spaghetti

• 2 tablespoons vegetable oil, divided

• 24 ounces frozen vegetable mix

• 3 tablespoons light soy sauce

• 1/4 cup water

• 1/4 cup peanut butter

• 2 tablespoons sugar

• 1/2 pound boneless chicken breast, cut into bite sized pieces

• 3 eggs

• 1/3 cup chopped peanuts

Directions

1. Cook spaghetti according to package directions. Drain in colander and toss with 1 tablespoon oil.

2. Defrost vegetables in microwave for 5 minutes and drain well (as spaghetti cooks).

3. Combine soy sauce, water, peanut butter, and sugar in a small bowl. Stir until smooth and set aside.

4. Heat 1 tablespoon oil in large skillet over medium high heat. Add chicken pieces and cook and stir until no longer pink

(heat chicken to at least 165 degrees F). 5. Crack eggs into a small bowl and beat. Add to pan with chicken and scramble until firm. Add the vegetables and spaghetti to the pan with the chicken mixture. Stir to heat through.

6. Add the soy sauce mixture to the pan and stir to coat veggies and spaghetti.

7. Place in serving bowl and sprinkle peanuts on top.

Nutrient information per serving: 420 calories, 8 g total fat (3 g saturated fat, 0g trans fat), 130 mg cholesterol, 450 mg sodium, 45g total carbohydrate, 9 g fiber,

24 g protein