KinkyShea’s Health and Fitness Tip of the Week

This colorful and delicious recipe takes about twenty minutes to make and pairs great with low fat goat cheese (optional). In addition to being low calorie, low sodium, and low in cholesterol, this recipe offers up about 200% of the daily recommended value of vitamin C. This recipe can be used as a recipe for lunch or a side dish for dinner.

INGREDIENTS

* 4 bell peppers, (mixed colors), halved, seeded and stemmed
* 1/4 cup halved and pitted oil-cured black olives
* 1/4 cup rinsed and chopped oil-packed sun-dried tomatoes
* 1 tablespoon extra-virgin olive oil
* 1 tablespoon balsamic vinegar
* 1/8 teaspoon salt

DIRECTIONS:

*Grill peppers on medium-high heat, turning once, until soft and charred in spots, about five minutes per side. When cool enough to handle, chop peppers. Toss with olives, sun-dried tomatoes, oil, vinegar, and salt in a large bowl.

NUTRITION:

Per serving (1 cup): 107 calories; 7g fat (1g sat, 3 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 330 mg sodium; 331 mg potassium.

Summer is fast approaching as well as vacations and family reunions. For some of us business trips are a year round collateral duty. It’s easy to let a vacation or business trip throw you off your fitness schedule or eating habits and leave you feeling guilty upon your return. Honestly, it doesn’t have to be this way. With a bit of research and proper planning, you can create an easy-to-follow plan to keep you fit and healthy no matter how far you travel, and you can come home guilt free, feeling more healthy and energized than when you left.

Let me first put this out there: there is no excuse for not finding places to exercise when every city or small town has a stadium or tall buildings. This can be your stair master substituted without the machine. If you’re in a multi-level hotel you can even use the hotel’s stairwell to get a good workout. If stairs aren’t your thing there are bound to be places to go for walking, running or even hiking. Ask the hotel concierge if there are parks or trails near. If you’re completely against going out in a strange town then prior to departure try finding a hotel with a workout facility or a pool. If you can’t find one then look for hotels that are affiliated with a local gym where you can get a one-day pass for a small fee.

If the hotel doesn’t offer fitness accommodations, there are things that can fit right in your suitcase, without taking up a ton of room, that will still give you a good workout. Jump ropes, resistance bands, towels all can fit right in your suitcase. Jumping rope is one of the best forms of cardiovascular exercise and you can do it anywhere, just be mindful of those around you. Resistance bands can keep your entire body toned and energized without entering a gym or stepping on a piece of exercise equipment. Numerous magazines and websites offer workout instructions fore each body part. If you don’t like the idea of having to pack extra props, well then there’s you. Body-weight exercises such as push ups and crunches require no equipment at all. The point is to find a workout routine that suits your needs and follow it. Plan a specific time every single day or every other day to do your strengthening and cardiovascular routines. Remember that 20 to 60 minutes you spend workout each day is for you, and try to stay on schedule. Like always, consistency is key.

Finally, have fun! Enjoy yourself and make the most of the area to which you have traveled. Don’t forget to bring comfortable shoes so you can easily sneak in a workout while using your feet as your main mode of transportation. Vacation or business trip, you should always remember to save some time for yourself every day. What better way to do something good for yourself than improving your health and making yourself feel better?

Quick Nutrition Road Tips:

1. Always drink plenty of water, especially when flying.
2. Before entering a restaurant, imagine a healthy meal and try to stick with that image as closely as possible.
3. Eat at least three times per day to prevent feeling famished and over eating at any one time.
4. Pick up portable, healthy snacks at a local market so you won’t be caught hungry in front of the mini-bar, or local fast food joint.
5. Go ahead and splurge on regional dishes or local cuisine, but remember to balance your diet by choosing lower-calorie foods at other meals.

Resources: Schlosberg, S (2002) Fitness for Travelers: The Ultimate Workout Guide for the Road. Boston: Houghton Mifflin Books.

Until next week…
KinkySheaPT