Q & A: How Often Should You Workout?

Q: How often should I workout?

...is it better to work out more days per week for shorter intervals or fewer days per week for longer intervals?

A: The answer to your question really depends on your personal preference and the type of exercise. When patients ask me what’s the best kind of exercise, my answer is always: “Whatever type of exercise that you will do on most days of the week.” In a nation of couch potatoes, suggesting that people find whatever kind of exercise works for them is sound health advice.

Major health agencies such as the Centers for Disease Control and Prevention and the American College of Sports Medicine (ACSM) recommend that for good health and to reduce risk of chronic disease, adult Americans should participate in moderate-intensity aerobic (or cardio) exercise (such as brisk walking) for at least 30 minutes on 5 or more days of the week or vigorous-intensity cardio at least 3 days of the week. So the frequency really depends on the intensity that you choose to gauge your exercise bout. What’s more, research has shown that the 30 minutes can be cumulative, meaning it will be just as effective if you choose to divide the 30 minutes up into 10-minute bouts.

Aerobic exercise is not the only type of exercise that you need to try and fit in. The ACSM also recommends weight training exercise (8 to 10 different exercises and 9 to 12 repetitions of each exercise) 2 days a week. Weight training exercise is essential for enhancing muscular strength and endurance, helping to prevent the decline of muscle mass (and metabolic rate) that accompanies aging, and promoting bone health.

Posted by Dr. Janet Bond Brill

Recipe: Bean Quesadilla

Fast, easy and tastes great!

Food weight: 4.0
IngredientsYield: 4 servings (serving size: ¼ of recipe, 242 grams or ~ 1 cup filling)

1 teaspoon olive oil
2 cloves chopped garlic
½ cup chopped onion
1 (15 ounce) can black beans, rinsed and drained
½ red pepper, chopped
½ pound frozen sweet corn kernels
3 plum tomatoes, chopped into small pieces
¼ teaspoon salt
¼ teaspoon pepper

For the filling:
In a large skillet, add olive oil, onion and garlic and sauté over medium high heat until onion is translucent and is lightly browned. Add beans, red pepper, tomatoes and corn and heat until mixture has warmed and corn has defrosted (about 5 minutes), stirring occasionally.

For one quesadilla:
¼ cup shredded cheddar cheese
1 large 100 % whole wheat flour tortilla
Taco sauce, optional

DirectionsTake one large flour tortilla, add ¼ of bean mixture and top with ¼ cup shredded soy cheese. Roll tortilla and heat in microwave for 30 seconds until cheese has melted. Top with your favorite taco sauce and enjoy!

Two Tools to a Healthy Weight

Food Journal

“I forgot all about that Danish before I polished off the French fries.”

Quick! Tell me everything you ate over the last week! No? How about the last 24 hours? Your last meal?

Many of us can barely remember what we eat in a single day, let alone the amount of water we consumed, or whether or not we ate an adequate amount of fruits and vegetables. Keeping a food journal where you record everything you eat or drink (including water) will keep you honest with yourself, and help you identify your strengths and weaknesses in your diet. For those who have emotional attachments to food, recording your emotions, and even the events that preceded your emotional reaction, can have a profound effect on curbing comfort eating. If you are lost about how to create a food journal, you can search the internet for templates, or find beautiful pre-made food journals at bookstores and online.

Portion Knowledge

Knowing what an ounce of potato chips actually looks like in your hands (about a single, rounded handful) will keep you from scarfing down half a bag and calling it an ounce – it may also prevent those of you self-punishers from beating yourself up when you realize that you only had about 300 calories, and not the 600 that you imagined.

Portion size knowledge also makes the scary concept of 5 servings of fruits and vegetables seem less daunting when you discover that 1 medium apple is a serving size, and 1 serving (2 cups) of raw leafy greens fits in both of your palms placed together.

Coupled together, documenting what you eat in a food journal and knowing correct portion sizes will help you monitor what you eat, exercise self-control, and master the art of a balanced, nutritious, and rewarding diet.

How to Stay Healthy While Traveling

There is little worse than planning a long-awaited vacation only to find yourself getting sick during that intended fun time. It takes months to plan a lengthy trip, and when you become ill somewhere along the way it can ruin your time and memories.

Instead of sightseeing or lying on the beach, you are in your room, alone and unable to do what you want. Given the need to avoid illness on a trip, it is a good idea to look at a few tips on how to remain healthy while traveling.

It is actually fairly easy to stay healthy on vacation. You need to plan. Before you depart, check the climate so you pack the right types of clothing. You certainly don’t want to be stuck in a blizzard without a coat, gloves, and a hat, so travel prepared by knowing the predicted weather at your destination.

Additionally, research the particular area in which you will stay to learn whether there are drinking water restrictions. You’ll find that many people who travel to other countries wind up in bed with “Montezuma’s Revenge.” It would not be a bad idea to buy bottled water when you are in any country other than your own simply based on the fact that you do not know the contaminants in other nation's water supplies.

Another important tip is to consider what you are eating. Granted you want to splurge a bit, but it is vital that you keep your dietary restrictions prominent in your mind. It is no different with other foods that don’t sit well with you. Just because you are in a different location doesn’t mean you can dramatically change your eating patterns without unhealthy consequences. This includes overeating -- a common practice while on vacation.
Lastly, don't neglect to bring any medications your doctor has prescribed for you. In another country, it will likely be more complicated acquiring a dosage that covers your visit time.

If you follow these basic recommendations, you will likely remain healthy and enjoy your time away from home.

Recipe: Slow Cooker Turkey Chili

Looking for something quick and easy? This turkey chili recipe can be thrown in the slow cooker in the morning and be ready for you when your workday is over!

• Food Weight: 4.0
• Yield: 6 Servings
• Nutritional Information Per Serving: Calories: 378, Fat: 5 g, Cholesterol: 38 mg, Sodium: 685 mg, Carbohydrate: 46 g, Dietary Fiber: 15 g, Sugars: 8 g, Protein: 39 g

Ingredients:

· 1 tablespoon extra virgin olive oil
· 1.25 pounds ground turkey breast
· 1 28 ounce can no salt added crushed tomatoes
· 2 (16 ounce) cans dark red kidney beans, drained
· 1 (15 ounce) can black beans, drained
· ½ medium onion, chopped
· 2 tablespoons chili powder
· 1 teaspoon red pepper flakes
· ½ tablespoon garlic power
· ½ tablespoon ground cumin
· 1 pinch ground black pepper
· 1 pinch ground allspice
· salt to taste, optional

Directions

Heat oil in a large skillet over medium high heat. Place turkey in the skillet and cook until evenly browned. Coat the inside of a slow cooker with non-stick spray. Mix together turkey, crushed tomatoes, kidney beans, black beans and onion. Season with chili powder, red pepper flakes, garlic powder, cumin, black pepper, allspice and salt.

Cover and cook 4 hours on High (or 8 hours on Low).

Serve hot.

Serving suggestions: top with shredded cheddar cheese, serve over brown rice and a side of baked tortilla chips with salsa. Add a dark green, veggie-packed side salad and you have a super-healthy meal in minutes.