Nutrition/Exercise

HEALTHY TIPS FOR LIVING

REMEMBER TO EAT BREAKFAST DAILY:

http://upstateharvest.com

Avocado In The SUMMER (Serving for two)

One avocado
1/2 lb. large shrimp or lobster meat or crabmeat

The following ingredients are measured according to
personal taste:
reduced fat mayonnaise
diced celery
diced onion
sweet relish
salt (optional)
pepper
Italian Salad Dressing
Lettuce

Marinate shrimp in Italian Salad Dressing overnight. Mix shrimp,
reduced fat mayonnaise, celery, onion and sweet relish together.
Add salt and pepper to taste. Slice avocado in half. Place on lettuce leaves.
Spoon half of the shrimp salad on both halves.

Drizzle Italian Salad Dressing on lettuce leaves. Serve cold.

Dessert: large black or red seedless grapes
Beverage: Lowfat 1% or 2% milk

"HAPPY EATING"

THE SNACK CORNER

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STRATEGIZE TO EXERCISE:
Our lives are hectic to say the least. Juggling school, work, family, and
handling a myriad of other responsibilities is no easy task. One of our
most important priorities is to maintain good health. It's easy to place
exercise low on the totem pole when speeding from class to class, family to class,
work to class, laptop to computer…..REMEMBER TO EXERCISE. (General
Note- remember to consult with your doctor about exercise routines.)

Known as the Exercise Ball, Medicine Ball, Fitness Ball, Balance Ball…it's great
for stability, stretching, toning, overall body conditioning and cardiovascular exercise.
Situps - Sit on the ball placing your feet comfortably apart for stability. Roll ball slightly
forward with hips. Place both hands behind the head with elbows pointed outward.
Perform situps. ( usually keep a comforter on the floor positioned below my head.)
Complete 2-3 sets of 10 reps.
Knee Bends - Stand with feet placed comfortbly apart. Holding the ball, bring it to chest with elbows
and knees bent. Straighten knees and raise ball overhead. Return to original position. Swivel and reach
to the left. Return to original position. Swivel and reach to the right. Return to original position.
Complete 2-3 sets of 10 reps.

LONG HOURS AT THE COMPUTER place stress on the neck, back, shoulders, arms, wrists and fingers. Remember to exercise every 20-30 minutes to prevent muscle strain. Simple exercises include walking in place, deep knee bends, jumping jacks, muscle stretches
and yoga.
Work It Out On Steps

Plank
Plank position. Place hands on the step a few inches apart. Lower and raise (Push up) the body 8 x. Complete reps. of 3. Rest for 30 seconds between reps.
* Works shoulders, pecs, lats and back.

Quick Step
Stand in front of lowest step. Bend arms at 90 degree angle and keep close to your sides. Step up with left foot on the ball of the foot. Step up with right foot on the ball of the foot. Step down the right and follow with left. Reverse. Step up on right foot on the ball of the foot, followed by the left. Step down on left foot, followed by the right. 8x. Complete reps of 3.
*Works quads, calves and feet.

Step Stretch
Step up with right foot and place on step as high as you can go and maintain your balance. Left foot remains on floor. Raise and lower your body 8x. Alternate stretching placing left foot on step as high as you can go. 8x. Reps of 3.
*Works quads, inner thigh and gluts.

Buttock Stretch
Step up with left foot and place on first step. Hold on to the rail or banister. Bend the left leg slightly and raise the right leg straight out behind you. Raise the leg towards the ceiling and lower 8x. Step down to the floor. Step up with the right foot and place on first step. Holding on to the rail or banister, raise the right leg straight out behind you. Raise the leg towards the ceiling and lower 8x. Complete reps of 3.
*Works buttocks and thighs.

Recommended for Exercise:
Neck pain can result from weak muscles supporting your torso and spine and exacerbated by poor posture. The following isometric exercises will help strengthen your neck. Exercises are performed in two sets of six to eight reps, twice a week. (Hand is used to apply moderate resistance.)
[Stretch neck lightly before beginning the exercises below.]
a) Lower your chin to your chest with hand against forehead.
b) Raise chin toward ceiling with hand against the back of the head.
c) Turn head from side to side, stretching towards the shoulder with your ear (hand is on the same side of the head).
d) Turn your head from side to side with hand providing light opposion resistance on the chin.

EXERCISE BALLS Rubberized Medicine Ball (4.4 lbs)

Priced from $9.92 to $24.98, the following exercise balls can be purchased from Walmart.
Go to Store Directory and click on Wal-Mart >>>.
Perfect for core stability, toning, and strengthening, the Altus Athletic Body Ball Fitness Kit offers a variety of simple, low-impact exercises. Includes a step-by-step Anti-Burst Body Ball video and exercise chart, 65cm toning ball, two 2 lbs. fitness balls and pump.
The 65 cm Athletic Works Exercise Ball strengthens and tones the muscles and bones of your thighs, hips, hands, arms, shoulders and upper back. Gain flexibility, balance and coordination. Includes a detailed, easy-to-follow wall chart.
The Firm Core Stability with The Firm Slim and Sculpt Stability Ball DVD exercises the abdominal region and tones the body.

EXERCISE DVDs
The following exercise DVDs can be purchased from Barnes & Noble.

Go to Store Directory and click on Barnes & Noble >>>.
Denise Austin - Personal Training System
8 Minute Abs, Arms, Buns and Legs
Leslie Sanson - Walk at Home: 5 Mile Walk
Billy Blanks - Basic Training Bootcamp

Do you enjoy music while you're studying? Download music from: iTunes .

Do you have a long commute? Download thousands of audiobooks from iTunes .

*************************************************************

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STRATEGIZE TO EXERCISE:
Our lives are hectic to say the least. Juggling school, work, family, and
handling a myriad of other responsibilities is no easy task. One of our
most important priorities is to maintain good health. It's easy to place
exercise low on the totem pole when speeding from class to class, family to class,
work to class, laptop to computer…..REMEMBER TO EXERCISE. (General
Note- remember to consult with your doctor about exercise routines.)
Known as the Exercise Ball, Medicine Ball, Fitness Ball, Balance Ball…it's great
for stability, stretching, toning, overall body conditioning and cardiovascular exercise. Situps - Sit on the ball placing your feet comfortably apart for stability. Roll ball slightly forward with hips. Place both hands behind the head with elbows pointed outward. Perform situps. ( usually keep a comforter on the floor positioned below my head.) Complete 2-3 sets of 10 reps. Knee Bends - Stand with feet placed comfortbly apart. Holding the ball, bring it to chest with elbows and knees bent. Straighten knees and raise ball overhead. Return to original position. Swivel and reach to the left. Return to original position. Swivel and reach to the right. Return to original position. Complete 2-3 sets of 10 reps. LONG HOURS AT THE COMPUTER place stress on the neck, back, shoulders, arms, wrists and fingers. Remember to exercise every 20-30 minutes to prevent muscle strain. Simple exercises include walking in place, deep knee bends, jumping jacks, muscle stretches and yoga. Work It Out On Steps Plank Plank position. Place hands on the step a few inches apart. Lower and raise (Push up) the body 8 x. Complete reps. of 3. Rest for 30 seconds between reps. * Works shoulders, pecs, lats and back. Quick Step Stand in front of lowest step. Bend arms at 90 degree angle and keep close to your sides. Step up with left foot on the ball of the foot. Step up with right foot on the ball of the foot. Step down the right and follow with left. Reverse. Step up on right foot on the ball of the foot, followed by the left. Step down on left foot, followed by the right. 8x. Complete reps of 3. Works quads, calves and feet. Step Stretch* Step up with right foot and place on step as high as you can go and maintain your balance. Left foot remains on floor. Raise and lower your body 8x. Alternate stretching placing left foot on step as high as you can go. 8x. Reps of 3. Works quads, inner thigh and gluts. Buttock Stretch* Step up with left foot and place on first step. Hold on to the rail or banister. Bend the left leg slightly and raise the right leg straight out behind you. Raise the leg towards the ceiling and lower 8x. Step down to the floor. Step up with the right foot and place on first step. Holding on to the rail or banister, raise the right leg straight out behind you. Raise the leg towards the ceiling and lower 8x. Complete reps of 3. Works buttocks and thighs. Recommended for Exercise:* Neck pain can result from weak muscles supporting your torso and spine and exacerbated by poor posture. The following isometric exercises will help strengthen your neck. Exercises are performed in two sets of six to eight reps, twice a week. (Hand is used to apply moderate resistance.) [Stretch neck lightly before beginning the exercises below.] a) Lower your chin to your chest with hand against forehead. b) Raise chin toward ceiling with hand against the back of the head. c) Turn head from side to side, stretching towards the shoulder with your ear (hand is on the same side of the head). d) Turn your head from side to side with hand providing light opposion resistance on the chin. EXERCISE BALLS Priced from $9.92 to $24.98, the following exercise balls can be purchased from Walmart. Go to Store Directory and click on Wal-Mart >>>. Perfect for core stability, toning, and strengthening, the Altus Athletic Body Ball Fitness Kit offers a variety of simple, low-impact exercises. Includes a step-by-step Anti-Burst Body Ball video and exercise chart, 65cm toning ball, two 2 lbs. fitness balls and pump. The 65 cm Athletic Works Exercise Ball strengthens and tones the muscles and bones of your thighs, hips, hands, arms, shoulders and upper back. Gain flexibility, balance and coordination. Includes a detailed, easy-to-follow wall chart. The Firm Core Stability with The Firm Slim and Sculpt Stability Ball DVD exercises the abdominal region and tones the body. EXERCISE DVDs The following exercise DVDs can be purchased from Barnes & Noble. Go to Store Directory and click on Barnes & Noble >>>. Denise Austin - Personal Training System 8 Minute Abs, Arms, Buns and Legs Leslie Sanson - Walk at Home: 5 Mile Walk Billy Blanks - Basic Training Bootcamp Do you enjoy music while you're studying? Download music from: iTunes . Do you have a long commute? Download thousands of audiobooks from iTunes .