Image by woodleywonderworks via Flickr
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Image by mikebaird via Flickr
Your after work exercise isn't enough to counteract an entire day spent sitting at the office as far as your body is concerned. Incorporate micro-bursts of activity throughout your day to counter the effects of extended sitting.
Preheat the broiler. Make shallow cuts in the chicken thighs with a sharp knife. Toss the chicken with the lemon juice and 1 1/2 teaspoons salt in a large bowl.
Pulse 2 tablespoons yogurt, the vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, 11/2 teaspoons paprika and 1/2 teaspoon salt in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes.
Place the chicken on a foil-lined broiler pan. Broil, turning once, until slightly charred and a thermometer inserted into the center registers 165 degrees F, 5 to 6 minutes per side.
Meanwhile, combine the remaining 1/2 cup yogurt and 1/4 teaspoon paprika, the cilantro and a pinch of salt in a bowl. Top the chicken with the yogurt sauce and serve with rice, if desired.
Per serving: Calories 237; Fat 9 g (Saturated 2 g); Cholesterol 115 mg; Sodium 1,266 mg; Carbohydrate 8 g; Fiber 2 g; Protein 30 g
Photograph by Antonis Achilleos
If outdoor fitness has been your road not taken, summer may be perfect time to ditch those climate-controlled Pilates classes and take a hike."The Green Mountains of Vermont is the gym in our backyard," said Jimmy LeSage, owner of the New Life Hiking Spa in Killington, Vermont. "You get to be in nature. It's more tranquil."
Although the spa offers other activities, its centrepiece is hiking, which can mean anything from a leisurely nature jaunt to an arduous trek up a mountain.
"You get stronger, you lose weight, you de-stress," said LeSage, a former ski bum who has been ushering weight-conscious clients through the Green Mountains for more than 20 years.
Hard economic times may be driving more budget-conscious Americans to move their fun, and their fitness, out of doors. The Outdoor Foundation, a nonprofit association of the outdoor recreation industry, reported that participation in hiking grew by nine percent in 2008.
Traversing hills, especially while carrying a backpack, burns calories, strengthens muscles and can prove addictive enough to uproot even the most stubborn couch potato, according to Dr. Patty Freedson of the American College of Sports Medicine.
"Hiking doesn't take a lot of skills and can be done with group support," she said. "Most important, it's enjoyable. If you can get a sedentary person to do one or two miles and sustain it, that would be great." (Read more / Photo Credit)
(Source and photo credit)But it is the runs they go on almost every other day that keeps them a young 75 and 74 years old.
"Taking up running has changed my life," says Visser, a Calgary resident and competitive endurance runner. "I just kept going at it and it's become a part of me."
Visser had always kept active while her children were growing up, taking them cycling and camping.
It was only when she hit the big five-O and her children moved away from home that she thought about doing regular exercise.
So the rookie runner strapped on a pair of joggers and hit the pavement.
Twenty-five years later, she's still running.
Davis, her running partner and co-organizer of a group for endurance runners called the Calgary Roadrunners, says they've both kept each other going.
It keeps me healthy," says Davis, who, like Visser, competes internationally in races. "It makes me feel good, keeps the excitement in my life."
He says younger runners give him high-fives when they see someone older than their grandfathers run past them.
Davis says he owes it to maintaining a natural posture while running, which involves evenly distributing how you carry your weight, landing on the middle of your foot and bending your arms so you can swing them during a stride.
"I'm trying to get back to a place when I was a child running, carefree, arms flying all over the place," he laughs. "Of course I won't ever get back completely but I can try."
Cindy Lewis, owner of Absolute Endurance, a Toronto-based training facility, says beginner runners need to take it slow or they'll start hurting, fast.
"The most common mistake when people first start running is putting in too many miles at once," says Lewis, who has run competitively since she was a child. "Or they're running too fast or running in the wrong footwear."
As with starting any new sport, beginners will feel aches and pains, particularly in the knees.
Lewis says these side effects should be gone within two days or you should see your doctor.
A way to prevent some foot pain is to make sure that you have the right shoe.
"Many people have foot problems, structural problems that don't really show up as injuries until they stress their bodies," she says.
"Everyone is different and some people need a neutral or flat shoe, others need lots of cushioning."
The best shoe is not always the most expensive, but a good shoe should cost between $125 to $160, says Lewis.
Runners shouldn't push themselves too hard the first few weeks and should alternate between running and walking.
"Running is one of the best forms of cardiovascular exercise for weight loss," she says.
"The most calories are burned per minute and it's great to build bone health. Anyone can do it too, it's easy. Just one foot in front of the other."
Mark Sutcliffe, the editor of iRun, a national magazine, says that in the past few years, something as simple as going for a run has turned into a lifestyle choice.
"It becomes part of their lifestyle whether it is entering a (running) event, a hobby, or just a form of exercise," he said. "It's not drudgery anymore, not something you have to do it because it's good for you. It's not like eating your vegetables. You enjoy the run itself."
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Five Tips For Running Faster, Better
- Map out a good running route in your neighbourhood before you go.
- Load songs onto your iPod or MP3 player with fast-moving beats. Add some songs with a slower beat for your cool-down period.
- Buy a good pair of running shoes.
- Always carry water with you, and a cellphone or some change just in case you need to call home for a ride.
- Consult your doctor before starting any exercise or if your aches and pains continue for more than two days.
Are your eyes tired? Do you feel like a headache is coming on? Let's face it, many of us stare at a computer screen for a good portion of our day. Over extended periods, this can cause a great deal of eye strain.
Photo Courtesy: BigFoto
Welcome to the BRADD Health and Fitness blog! In this blog we will strive to promote healthy living. Healthy living is about promoting a lifestyle that can be maintained for a lifelong period of time. It is important to remember when deciding to take steps toward living a healthier life, you must take steps that you are willing to commit to for the rest of your life. In those words… it will be best to get your feet wet before jumping in the deep end. In this blog you will find several ways to actively participate in a healthy lifestyle.
