Yep...just 60 minutes of exercise per week can strengthen your
And, some good news... you don't have to do it all at once,
...says, Dr. Oz
You can do 10 minutes 6 days a week... of aerobic activities.
A brisk walk in the park, or
...you could do aerobics in a pool or hot tub
Play tag or a physical game with kids or grandkids.
Quick vacuuming or mopping, sweeping the front porch
can be aerobic if you are getting your heart rate up for the
allotted time. If you want to do less days...you could do
20 minutes 3 days.
It can work magic for the health of your heart...
Vegetable - Plantain Casserole
(10 minute prep; 1hr cook time; serves 4)
2 large yellow plantains peeled and thinly sliced
2 zucchini, thinly sliced
2 plum tomatoes thinly sliced
1 carrot thinly sliced
1 small onion sliced
1 (8oz) pkg frozen artichoke hearts, thawed
1/4 teaspoon agave
1 teaspoon allspice
1/4 teaspoon each of cinnamon and nutmeg
1/4 teaspoon of chili powder (this can be omitted)
2 teaspoons of salt (or to taste)
--Preheat oven to 350F
--combine the plantains, zucchini, tomatoes, carrot, onion, artichoke hearts
water, and seasonings into a casserole dish.
--cover and bake until the veggies or tender and juices bubbling
* (1 1/2 cup serving is about 247 calories)
~ ~ ~ ~ Ruby's Report ~ ~ ~ ~
Treadmill - 2 miles 5 days...1 day 3 miles. I'm still struggling to do more
days at 3 miles.
Food - I tried VERY hard to only eat when I was really hungry. Then,
I ate not too much...and drank LOTS (water 80% - juice 20% mix)
Weight(loss?) - I'm down another 1.6 this week. I guess I really was
eating too much - too many calories. Hopefully I can keep up
the strict pace.
How did you do with YOUR goals this week?
Do you have some new goals that you would like to
make...or maybe RE-commit to for this week?
Keep your goals simple to start...and add to them
as you succeed. When we can put, even small, successes
in our memory banks...it can fuel our motivation
BIG TIME! =)