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Daylight savings time is here! The days are getting longer and it’s time to get motivated to move more if you haven’t already.
March is National Nutrition Month, a time to reflect on our nutrition and physical activity. This week we will talk about becoming more motivated to be more physically active.
Keeping our activity going or trying to begin to be active can be quite a challenge. But there’s help. Here are a few tips to get you started.
First, set goals that you can reach in a reasonable timeframe. How much progress can you expect in a month? Will you be able to increase your steps each week?
Second, decide what you are going to give up and exercise instead. There is only 24 hours in the day. If you start to exercise 15 minutes, then something needs to give. One time saver maybe spending a bit less time in front of the computer or television.
Next, make exercise fun. Play music, meet a friend or exercise with your spouse.
Feeling stressed or frustrated about work or family issues? Remember exercising brightens your mood, relieves stress, and lifts depression. Exercise can help you to sort out a problem by clearing your mind.
Remember, exercise strengthens your body. You’ll feel stronger and healthy after exercising. Skip it and you’ll feel tired and sluggish. Remember to change your exercise routines and walking routes to avoid becoming bored.
To get you started, Penn State Extension will be taking a virtual walk – by visiting the natural beauty of Pennsylvania State Parks.
Gather your family and friends or co-workers to form a team of up to five. Walk with your team or on your own at a time and place convenient for you – we will be virtually visiting the state parks, so you do not have to walk there. Of course if they are convenient for you, what a wonderful place to walk. Team captains will report the mileage for their team each week. Everyone will receive weekly e-mail updates on the progress as we virtually visit the many parks.
The program will run March 30 through May 24. It’s free but registration is required by March 29. Register or learn more about this event at http://extension.psu.edu/health/walk-across-pa or contact Karen Bracey at 570-836-3196 or kbracey@psu.edu.
Here is an easy one-pot recipe to make after taking that exercise break. It’s fast and easy to make.
20-Minute Chicken Creole
1 tablespoon canola oil
2 chicken breast (whole, skinless, boneless) or canned chicken
1 can low sodium diced tomatoes (14 1/2 oz., with juice)
1 cup chili sauce (low sodium)
1 green pepper (chopped, large)
2 celery stalk (chopped)
1 onion (chopped, small)
2 garlic clove (minced)
1 teaspoon dried basil
1 teaspoon parsley (dried)
1/4 teaspoon cayenne pepper
Heat pan over medium-high heat (350 degrees in an electric skillet). Add oil and chicken and cook until 165 degrees. Reduce heat to medium. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, and cayenne pepper.
Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes. Serve over hot, whole grain rice or whole wheat pasta. Refrigerate leftovers within 2-3 hours.
Informatoin taken from www.whatscookingfns.usda.gov.