Asian Vegetable Stir Fry

From: http://www.doctoroz.com/videos/asian-vegetable-stir-fry

IngredientsServes 4 

14 oz extra firm tofu, cubed
1 tsp low-sodium soy sauce
1/4 tsp crushed red pepper flakes
2 tbsp no-salt seasoning
1/2 cup brown rice
1/4 cup un-hulled sesame seeds

Sauce
1/4 cup unsulfured dried apricots soaked in 1/2 cup water to cover overnight
1/4 cup unsalted natural peanut butter or raw cashew butter
2 tbsp fresh chopped ginger
4 cloves garlic, chopped
4 tsp no-salt seasoning, adjusted to taste
1/4 cup balsamic vinegar
1 tsp arrowroot powder
1/4 tsp crushed red pepper flakes 

Vegetables 2 tbsp water
1 medium onion, cut into wedges and separated into 1-in strips
4 cups small broccoli florets
2 medium carrots, cut diagonally into 1/3-in pieces
4 medium red bell peppers, seeded and cut into 1 inch squares
1 cup sugar snap peas or snow peas, strings removed
2 cups bok choy, cut in bite-sized pieces
3 cups fresh mushrooms (shiitake, porcini and/or cremini), stems removed
1 lb fresh spinach
1/2 cup raw cashews, coarsely chopped
1 1/4 lb romaine lettuce, shredded

DirectionsMarinate the tofu for 30 minutes in the liquid aminos, red pepper flakes and seasoning.

While the tofu marinates, combine rice and 1 1/4 cups water in a saucepan. Bring to a boil. Reduce heat and cover. Simmer 30 minutes or until water is absorbed and rice is tender. Set aside.

Preheat the oven to 350°F. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking pan for 30 minutes.

To make the sauce, place the soaked apricots with the soaking liquid, peanut butter, ginger, garlic, VegiZest, vinegar, arrow root powder, and red pepper flakes in a food processor or high powered blender and blend until smooth. Transfer to a small bowl and set aside.  

Heat water in a large pan and water sauté the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more water as necessary to keep vegetables from scorching. Add the bok choy and mushrooms, cover, and simmer until the vegetables are just tender. Remove the cover and cook off most of the water. Add the spinach and toss until wilted.
 
Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Mix in the cashews and baked tofu. Serve the stir fry over the shredded lettuce along with 1/4 cup rice per person.

Variation: Stir-fry beans or small pieces of chicken breast or shrimp (2 oz/person) with the vegetables. 

Week One Results

Hello, Challenge Members, 

Thanks everyone for filling out the survey! We are doing a really great job with the challenges. Here are the results from this week's survey:

Percentage goals reached:

Get Veggies: 100%

Get Fit: 62.5%

Get Moving: 87.5%

Get Heart Smart: 67.5%

Get Hydrated: 50%

The challenges we had the most trouble with:

#1. Get Hydrated (37.5%)

#2. Get Fit and Get Veggies (25%)

#3. Get Moving (12.5%)

The challenges we could use help on:

25%: Get Fit, Get Veggies, Get Moving

12.5%: Get Hydrated, Get Heart Smart

Let's keep up the wonderful work!!

How to Exercise While Watching TV

From: http://www.wikihow.com/Exercise-While-Watching-TV

1. Start by taking into consideration the time factor. If you have time to sit and watch television, then you must also have time to go to the gym or walk or run and so on. However, if you want to exercise 'and' watch television, these other steps will help.
2.  Start by lying on your back, head flat on the floor/couch/bed (floor recommended) and pulling your knee up towards your chin (it does not have to touch), then SLOWLY pushing it flat to the starting point. Do not let your leg touch the floor. Do this 25 times each leg.
3. Lie on your side, make your bottom leg straight and the top leg lifted a few inches in the air, bent at the knee. Now lift your leg up until it won't straighten any more. Do this 30 times each leg.
4. Taking weights, one in each hand, stand up and extend your arms over your head. Bend at the elbows, so the weights and your hands are behind your head. Bring weights back up to starting position. Do this 25 times. Depending on your strength, use one or two (five pounds recommended to start). If you don't have weights, anything heavy like soup cans that will fit in your hands will do).
5. Lie down on your back with one weight in each hand. Start with your arms an inch or two over your chest. Lift all the way up and all the way to the sides (your left arm to the left and your right arm to the right). Don't let your arms touch the ground. Do this 25 times.
6. Lie on your back and hold the weights to your chest. Lift your back several inches off the ground (do not use your head to pull yourself up--your back needs to be off the ground, not just your head). Do this 25 times at least twice a day. If you cannot do 25 crunches in a row, then do three, take a breath, then three more. Do at least 10 sets.
7. Use resistance bands. These can be purchased at many large department and sporting goods stores. They are very useful in a variety of exercises.
8. March in place between commercials. There is usually 15 minutes of storyline between commercials, so this gives you time to get some exercise in without missing what's going on. Walking in place may not sound like much, but in half an hour (the length of a sitcom or half of a drama), a 130 pound woman can burn 192 calories. To make this even more challenging, you can raise your knees at intervals.

How Much Water?

From: http://www.aquasana.com/how_much.php

How much water should I drink each day?

Of course you're aware that water is essential to life, but like most folks you're probably curious about how much water you need to establish and maintain your good health and the good health of everyone else who depends on you for their water supply. There's the old "8 8-oz glasses of water a day" adage, and then the newer wisdom about drinking half your body weight in ounces of water a day. Which is correct? And how much do your kids need – surely it can't be the same as for you? Do you need to drink more if you're an athlete? And how do you know when to drink all that water, anyway?

Medical science weighs in with an answer

The U.S. Institute of Medicine recently provided the first research-based answer to your important question. The Institute's recommendations for water consumption are in the chart below and show the daily water intake levels that are adequate for healthy people, by age.

But this is not the whole story! Read on...

You'll notice that as you age, the volume of water recommended increases. And, no big surprise, there are different amounts recommended for males and females, starting at about age nine. That's because the water needs of each gender are slightly different across the life span, and males, on average, develop larger bodies (thus requiring more water).

Infants who are exclusively breast fed do not require supplemental water; as they grow and become less dependent on their mothers, however, a baby's need for healthy, clean drinking water increases.

Look closely at the Institute's recommendations and you'll notice that the amount of water your children require to sustain their growth nearly doubles in the first year of life.

Water comes from food, too

But as we said, that chart doesn't show the whole story. Keep in mind that these recommended water intake amounts include the water you're getting from all sources. As a rule of thumb, the water in your food accounts for about one-fifth to one-third of your daily allotment. But this means good quality drinking water and other liquids must provide the remainder of your daily supply.

The following chart shows how many 8-ounce glasses of water you should drink daily to meet the Institute's recommendations. Remember that most of the glasses and cups used by adults and children today hold more than 8 ounces of liquid. It's a good idea to measure the actual capacity of the glass or other container you use for drinking water, and adjust your number of refills accordingly.

A lot of research shows that water alone is the perfect nutritional choice at any age. But other liquids prepared with fresh, clean water – such as lemonade, coffee or tea – are also good ways for you and your family members to meet the daily requirement. Just make those drinks with the best water possible!

Balance your hydration and nutrition

Although nearly all consumable liquids have a high water content, a significant proportion of the beverages you and your children may enjoy the most – such as sweetened fruit juices, drink mixes and soft drinks – also contain large amounts of sugar or other undesirable ingredients that can add calories of limited nutritional value. Growing children, in particular, need to secure most of their calories from foods of high nutritional quality.

Water alone will satisfy your children's thirst and provide them with the hydration they need – without adding empty calories or reducing their hunger for good foods.

Mom, I'm thirsty!

Every body has a built-in mechanism that signals when it's time to down another glass of water. It's called "thirst." Kids catch on right away that thirst is the body's natural way of requesting more water. The Institute of Medicine found that you will meet your daily water needs by drinking clean water whenever you feel thirsty.

Athletes, individuals who work in extremely hot environments, people who are ill, elderly individuals and infants are exceptions to this general rule. Their thirst mechanisms may not work as well or be inadequate to sustain healthy functioning.

If you're in one of these populations – or if your local temperature is consistently at or above 100 degrees (F) – make sure you and anyone you're caring for drink enough water every day, even when thirst is absent.

Adequate water is not just important, it's essential

Scientists call water an essential element for life because all bodily functions require water, and the body cannot produce its own. If you drink enough pure, fresh water daily, you will give your body one of the most important building blocks it needs for healthy living.

Learn more

These resources provide additional information about the recommended levels of hydration for individuals of different ages, genders and life circumstances:

Executive Summary of the National Institutes of Medicine Report: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate:
http://www.nap.edu/catalog/10925.html

The World Health Organization's report on water consumption:
http://www.who.int/water_sanitation_health/dwq/nutrientsindw.pdf

Week One Check-In

The first week of the challenge is coming to a close! Now is time to take stock of what goals you excelled in and which ones still need some work. :-) No matter where you stand, keep in mind that each goal achieved is a step in a healthy direction!

Don't forget to fill out your survey by Sunday morning for the past week (Monday through Saturday)! Also be sure to check the blog frequently for articles, tips and motivation!

Quote of the week:  

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
Aristotle

Addiction to Television: 25 Things to Do Instead of Watching Television

From: http://voices.yahoo.com/addiction-television-25-things-instead-of-282377.html

1 - Talk to someone. Your spouse, or kids is a good place to start. Also, you might consider catching up with a friend or family member.

2 - Read. Magazines, newspaper, books, etc. It's all good, and good for you.

3 - Go for a walk. With someone or alone. It's healthy, plus you'll get a chance to talk with someone one on one if you take them with you.

4 - Take up a hobby. Guitar, woodworking etc. The thing doesn't matter. It's the doing that does. You can do it at home or sign up for a class. It's not that difficult and you might just have some fun.

5 - Go for a drive. Preferably somewhere you enjoy.

6 - Do a puzzle. Crossword, jigsaw, etc.

7 - Clean up the place. The house, the garage, your computer. There's always something that needs either cleaning or tidying up.

8 - Play with your kids. Enough said.

9 - Repair something. There's always something broken, why not go fix it.

10 - Learn something. Either at home, or away at a class or in a course. Learn a new language, get a degree. It's all possible.

11 - Write. Novels, short stories, poems, songs or letters, e-mail. Your choice.

12 - Play a sport. Basketball, volleyball, football, baseball. There's a ton of them to choose from, all good for your physical health, plus the social aspect will help keep your mood light.

13 - Do some landscaping. Yard work. It's all out there waiting.

14 - Go out for a long dinner. Preferably with someone you like.

15 - Plan an event. Family, work, friends. Family reunion? Class reunion? A local dance?

16 - Visit a friend. Or an enemy. Someone. Anyone.

17 - Workout. At home or at a gym. Or go swimming or play tennis. Or golf.

18 - Play games. Board games, social games, any kind of game. Most of them are fun.

19 - Go to a bar. Shoot pool. Or go to a party.

20 - Make a fancy meal. What sounds good?

21 - Go somewhere you've never been. How about rowing a boat across a lake? Or go sit on a bench outside of a store at a strip mall and watch the people come and go.

22 - Go to a sporting or entertainment event. A ball game, or a play, concert or comedy club. Whatever you like.

23 - Go dancing. Regular or country. Both are pretty fun.

24 - Join a club. Computer, chess, dancing etc.

25 - Start a business. At home or with a parner. Whatever kind you like. You'll probably have some fun while doing it.

These twenty five things to do instead of watching television are only the beginning. Every person's life is different from everybody else's, and thus the opportunity for doing things is unique for every individual. Once you begin to do things other than watch television, you'll begin to think of things you never would have otherwise. I hope this list has inspired you to go find things to do. Good luck.

Easy 30 Minute Workouts

From: http://www.sparkpeople.com/resource/thirty_minute_workout.asp

A stale fitness program is like a stale pair of old shoes -- you know how they'll feel and you once loved using them, but you just don't want to go near them anymore. We all need a little variety in our workouts. In fact, an excessively repetitive workout program is a major cause of fitness burnout. If you're looking to mix things up a little bit, try one of these 30-minute options created by SparkPeople Coach Joe D. They should each be preceded and followed by at least a little stretching and warmup. The only equipment you'll need for most of these exercises are small dumbbells, an inflatable swiss ball or resistance bands. Many are simple "body weight" exercises with no need for equipment at all. We recommend a low impact exercise for all warm-ups – bike, elliptical machine, rowing machine, walk (gradually picking up the pace to a fast walk). Upper and lower body exercises perform 10-15 reps – Core exercises perform 10-30 reps.

Warm-up 10 minutes Stretch 5 minutes Warm-up 10 minutes Stretch 5 minutes Circuit 1x Step-ups (aerobic) 20 sec Rows (sitting) w/ dumbells Lumbar extension Squats w/ Swiss ball Reverse flies w/ Swiss ball & dumbbells Plank hold Hamstring flexion w/ Swiss ball Crunches w/ Swiss ball Modified push-ups Biceps curl Cool down 5-10 minutes Stretch 5 minutes Circuit 1x Step-ups 20 seconds Leg lifts Dumbbell oblique Dumbbell lateral deltoid raise Modified lunge Roman dead lifts with dumbbells One arm row with bench Lower abdominal medicine ball twist * Calf extensions Chest press with dumbbells *You can use any type of ball Cool down 5-10 minutes Stretch 5 minutes Warm-up 10 minutes Stretch 5 minutes Warm-up 10 minutes Stretch 5 minutes Circuit 1x Jump rope 100x Push-ups with Swiss ball Elbow to knee crunch Body weight squats 25x Step-ups 30 seconds Plank hold Hamstring flexion with Swiss ball Triceps kick back Prone row external rotation Bicep curl Abductors with resistance band 45 degrees Jump rope 100x Cool down 5-10 minutes Stretch 5 minutes Circuit 1x Step-ups 30 seconds Ball walk with Swiss ball Bicycle crunch Forward lunge Jumping jacks 30 seconds Reverse flies Lower back lift with Swiss ball One leg Swiss ball squat Jump rope 100x Shoulder press with Swiss ball and dumbbells Adductors with resistance band (standing) Calf extension one leg Cool down 5-10 minutes Stretch 5 minutes Warm-up 10 minutes Stretch 5 minutes Warm-up 10 minutes Stretch 5 minutes Circuit 1x Jump rope 250x Push-ups with Swiss ball Triceps kick back Kneeling roll-out Bicycle crunch Squat with calf raise and dumbbell press Step-ups 30 seconds Prone row external rotation Biceps curl Jackknife Lower back lift with Swiss ball Lunge with dumbbell press (forward) One leg Swiss ball squat (lateral) Reverse flies Push-ups with Swiss ball Cool down 5-10 minutes Stretch 5 minutes