Conda's Fitness Center

Thanksgiving Tips

2010-11-15T09:42:00.000-08:00

A Thanksgiving Bouquet

Thanksgiving is almost here, so here's a few tips to get you through the holiday healthy and happy!

First, yes, the focus on Thanksgiving Day is often, food, food and more food. And eating and eating, until we're about to burst, miserable and feeling guilty.

Here's a couple of tips for enjoying the holiday, instead of only surviving it (and many people have heart attacks after the Thanksgiving meal!)

Remember: it's only food. In this land of plenty, for most people, the food will be there tomorrow. And in the case of Thanksgiving, it will be there tomorrow and tomorrow and...we all have freezers and refrigerators for leftovers. If you're a guest and you love the turkey etc. and feel like you won't get enough at the meal--make one at home. The sense of deprivation is one thing that can lead to overeating.

Also, there is usually a vast overabundance of food on this holiday--so plan ahead for what you will have at the meal and what you can forgo. For example, if you regularly have potatoes for dinner, why eat them on Thanksgiving? On the other side, I believe that pumpkin pie makes the holiday--and it's the only time I eat pumpkin pie--so I make sure I have a slice.

Perhaps the main point is: relax. It's one day out of the year, so if you eat differently than usual, oh, well. If you eat as you usually do, oh well.

The main thing is to...

HAVE A HAPPY THANKSGIVING!

My new article...

2010-08-14T07:48:00.000-07:00

...in Treasure Valley Family Magazine is about "Tackling Calorie Density and Eating Healthy." Though this is aimed at parents, the suggestions and recipes work for any age!

My first exercise video!

2010-05-29T19:44:00.001-07:00

Happy Mothers Day!

2010-05-08T17:43:00.000-07:00

A Splash of Color for All the Moms Out There

What could be better than a healthy brunch and stretch? Waffles to start then a stretch for afters for dessert.

HEALTH NUT WAFFLES:

1/2 c. quick oatmeal

1/2 c. whole wheat flour

1/2 c. ground flaxseed (or increase amounts of oatmeal and flour)

2 teas. baking powder

2 teas. or more cinnamon

1 teas. vanilla

2 eggs

1/2 c. milk

3 tablespoons healthy oil

Mix dry ingredients together, then wet, let set for five minutes, add milk or egg if too dense to pour. Pour into wafflemaker (should make about 4 good sized waffles) and cook. Eat and enjoy.

Afterwards: stretch and work those all important thigh muscles when standing up: place legs so that thighs are halfway off the chair, plant feet hip width apart, give yourself a hug (everybody needs a hug!) and press through your feet as you stand. Sit SLOWLY back down, to work the back of the thighs and repeat 3-5 times.

AND ENJOY MOM'S DAY!

Eggs are good food

2010-04-10T11:33:00.000-07:00

Yes, eggs have a lot of fat, but the newest studies show that the fat in eggs doesn't raise our cholesterol to any degree and along with the fat comes an excellent source of protein and vitamins. So, don't live on eggs, but enjoy an occasional egg. And since Easter was last week, if you have hard boiled eggs, here's my healthy recipe for...

Deviled eggs Conda style:

Take a dozen hard boiled eggs, cut in half, and remove the yolks. In a large bowl, place the yolks, a half cup of mayo (fat free works), a tablespoon or two of any mustard you like and...my secret ingredient, a tablespoon or two of curry spice. Blend well until smooth, then spoon into the egg halves. Sprinkle with paprika or chili powder.

Readers--variations?

Happy Easter!

2010-04-04T20:57:00.000-07:00

Do the bunny hop in celebration!

An Easy Live Forever Recipe

2010-02-28T19:17:00.001-08:00

It's fast, easy, tasty with easy variations and is full of anti-oxidants that are anti-carcinogenic and anti-aging. Excellent for various ailments and to just live a longer, healthier life!

Quick Curry Soup

2-3 cups Chicken, Beef or Vegetable broth
Vegetables you like as much as you like
If you are a meat eater, add meat of your choice
Add curry spice by teaspoon to taste (caution: turmeric, the main ingredient in curry, has a bitter aftertaste if you use too much, so add slowly and taste often)

That's it. This is low calorie unless you use a high-fat meat (not recommended).

Additions that power up the anti-oxidant properties: Add to your taste.

Fresh garlic/onion
nutritious yeast
beans of any kind
olive or sesame seed oil (a tablespoon is plenty)

So eat up!

Another great stretch

2010-02-18T14:42:00.000-08:00

We all spend too much time typing on the computer, here's a great stretch for those aching fingers (good for avoiding carpal tunnel as well):

Reach out both arms, fingers spread wide, as if you were reaching for a huge barrel of something you wanted to grab fistfuls of. Extend your arms almost straight out, grab the imaginary fistfuls and pull back firmly. Repeat at least 4 more times.

Do whenever you feel your fingers/arms/wrists becoming fatigued.

A healthy fast and easy recipe

2010-02-01T10:36:00.000-08:00

Beans reduce your cholesterol and pack a protein energy punch. Enjoy the recipe!

Hummus: Version 1:

1 can garbanzos (chick peas)
1 tablespoon olive oil
Salt and pepper to taste.
Drain can of garbanzos. Process with all ingredients until smooth. Eat.

This is the simplest version of hummus I know. It's tasty and versatile: use as a spread or condiment on bread, crackers or chips.

The more traditional version of Hummus:

1 can garbanzos
1 tablespoon tahini
1 clove garlic
1 tablespoon lime or lemon juice
pepper and salt to taste

Drain can of garbanzos. Process with all ingredients until smooth. Eat. It's the tahini that gives the hummus its traditional flavor in this recipe.

Now for the fun: ENDLESS VARIATIONS WITH THIS FORGIVING BEAN SPREAD!

Here's a few:
Peanut butter (smooth, unsweetened) instead of the tahini or olive oil.
Real butter instead (very creamy).
3 tablespoons nutritious yeast.
Add parsley, dried or fresh.
Add sesame seeds.
Add half a cup of chopped green onion before processing.
Add cumin.
Add sour cream.
Add Mexican seasoning.
Italian seasoning.
Curry spice.
Use white beans instead of chick peas.

Okay, I could go on. And on. And on. I can attest that all these variations are quite tasty.

Welcome to a new way of fitness and my new blog!

2010-01-24T14:32:00.000-08:00

Hi all,

This, my new blog, focuses on fitness. I'll be bringing you new and fun ways to get fit and stay fit.

Begin as you expect to continue, my mom always said.So here's the first stretch. Do this often if you sit at a computer...writing on your blog, maybe?

Roll your shoulders forward, upwards and back, trying to get as full a range of motion as possible, ten times, then reverse direction for 10 times. This stretch prevents eyestrain, neck ache and shoulder problems from sitting in one position for long periods. Do as often as you feel the necessity.