Carmen Long
Simply Delicious
February is Heart Month and the perfect time to think more about loving ourselves. Often, we don’t appreciate good health until we no longer have it. But eating smart and exercising help keep our hearts beating strong, and our health is worth that extra effort.
While the heart may be the most important muscle, we need to exercise all of our muscles no matter our age. We may take muscle strength for granted until we realize we don’t have the ability we once did.
Use These Tips to Increase Strength
1. Strong muscles for children. Even young children can be more fit with strength training, but they don’t need to train in the gym with weights or machines. Experts say that kids should build their muscles by playing. The Centers for Disease Control and Prevention (CDC) suggests doing gymnastics, playing on a jungle gym, or climbing trees.
2. Strong muscles for teens. Training with weights, machines or resistance bands can help teens get stronger. Strength training can also improve sports performance, and it will build endurance. But remember that teens are still growing. To be safe, they should work with a youth trainer or coach. Ask for help in a school training room, through a sports club, or at a local recreational facility.
3. Strong muscles for adults. The CDC says adults should do strengthening exercises two days a week. Be sure to hit all the muscle groups! These are your legs, hips, back, chest, abdomen, shoulders, and arms. You can do exercises at home or at the gym.
4. Strong muscles for older adults. Some of the best news is for older adults who want to get stronger. Are you in your 70s, 80s, or 90s? It’s not too late! Research shows that you can still build or maintain strong muscles and lean body mass. Strengthening activities can help prevent the muscles loss related to age. Try light weightlifting, resistance bands, yoga, or Pilates. Gardening, yard work, and mowing the grass count too!
5. If you have special needs, strength building has special benefits. It can help prevent muscle loss or injuries. In some cases, it may slow the progression of a disease or condition. Trainers can create programs to meet your goals.
Plan to Move More
Planning meals and snacks will help you eat healthier, but also make a plan to move more. Someone told me they schedule time on their calendar for “exercise dates.” Make an appointment with yourself or with some friends or family. Physical activity is fun with people you enjoy spending time with. Don’t use lack of time as an excuse. Every little bit helps—even if it is marching in place while you watch TV, standing on your toes while you brush your teeth or wash dishes. Think about how you can move more, every day so you can keep moving!
And while you’re jumping up and down rooting for your Super Bowl team, consider this easy and delicious snack to sustain you!
Baked Mozzarella Cheese Bites
Prep time 15 minutes;
Servings 6;
Serving Size 4 bites
Ingredients
- Cooking spray
- 2 1/2 tablespoons cornstarch
- 1 1/2 cups whole-wheat or plain panko (Japanese-style breadcrumbs)
- 2 large egg whites
- 2 tablespoons water
- 1/4 teaspoon pepper
- 6 low-fat mozzarella string cheese sticks (about 1 ounce each), each cut into 4 pieces
Easy Marinara Sauce
- 1 1/2 cups no-salt-added crushed tomatoes
- 2 1/2 teaspoons dried Italian seasoning, crumbled
- 1/4 teaspoon pepper
Directions:
- Preheat the oven to 425°F. Line a large baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
- Put the cornstarch in a gallon-size resealable plastic bag. Put the panko in a second gallon-size resealable plastic bag. In a shallow dish, whisk together the egg whites, water, and pepper.
- Add twelve cheese pieces to the bag with the cornstarch, shaking to coat well. Dip the cheese pieces in the egg mixture, coating well. Transfer the cheese to the bag with the panko, shaking the bag until each cheese piece is well coated. Transfer to the baking sheet. Working in two batches, repeat with the remaining cheese.
- Bake for 5 minutes, or until the cheese is melted.
- Serve with the marinara sauce for dipping.
Directions for Marinara Sauce
- In a medium saucepan, over medium-high heat, cook the tomatoes, Italian seasoning, and pepper for 5 minutes, or until heated through, stirring frequently.
- Simmer, covered, until ready to serve with the cheese bites.
Cooking Tip: For best results on keeping a bread coating on a moist food, such as the panko on the string cheese in this recipe, first dip it in cornstarch. The cornstarch acts as a “glue” to help the coating stick better to the food.
Keep it Healthy: Remember this easy-to-make marinara sauce, which is a simple combination of crushed tomatoes and spices, for your next pasta dinner. It most likely will have more flavor and less sodium and added sugar than a jarred marinara sauce.
