Get Fit! Feel Good! June 2018
June is Men’s Health Month
- Eat Healthy – Start with small steps like saying no to super-sizing and yes to a healthy breakfast. Add at least 1 fruit of vegetable to every meal along with a glass of water.
- Get Moving- Take the stairs instead of the elevator. Do yard work. Keep comfortable walking shoes handy at work or in your car. Choose activities you enjoy to stay motivated.
- Make Prevention a Priority- Many health conditions can be detected early with regular checkups from health care providers.
Muscle of the Month: Chest
Also known pectoralis major
Pectoralis major: This muscle makes up the majority of the chest. The pectoralis major is responsible for lifting your arm in front of you, rotating your arm inwards, and bringing your arm from an overhead position back down by your side.
Exercise of the Month: Push Up & Bench Press
Pushups for beginners (Wall Push-ups): Start by standing arms distance from a sturdy wall. Place arms flat on the wall about shoulder width apart and at shoulder height. Start with your feet directly above your hips, bend elbows and bring chest towards wall. Press back out to the starting position. Remember to engage core. To make push up harder, walk your feet farther from the wall.
Intermediate pushups (Knee Push-ups): Start by kneeling on the ground or a mat. Lean forward until hands are directly under shoulders. Hands should be shoulder width apart, palms flat on the ground. Bending your elbows, bring your chest down to just above the ground- remember not to bend at the hips. Push back up to starting position.
Advance pushups: Palms on the ground, shoulder over the hands, hands shoulder width apart. Now instead of having your knees on the ground or mat kick your kicks behind you so that you have all your weight on your hands and feet. Engage our core, don’t let your hips sink and bend the elbows lowering your body just above the ground.
Bench Press: Start with your back flat on the bench. Arms should be fully extended directly over your chest with a dumbbell in each hand. Palms can be facing away from you or towards each other. Feet should be flat on ground. Slowly lower both dumbbells to the sides of your chest, pause for a second then bring press them back to starting position.
Pushups are a great exercise because they require no equipment and can be done anywhere. Don’t have dumbbells or a gym membership? Don’t worry, you can still do bench press. Household objects can be used as weights. Try using body weight, a can of soup, or a bottle of water. Instead of a bench the exercise can be done from the ground!
Nutrient of the Month: Blueberries
A favorite summer treat- blueberries can purchased be fresh or frozen.
It’s been shown that blueberries help heart health, bone strength, skin, blood pressure, diabetes management, cancer prevention and mental health.
Recipe of the Month: Oatmeal Blueberry Protein Pancakes
Yields: 1 serving | Serving Size: 2 pancakes | Calories: 398 | Total Fat: 5.9 g | Saturated Fat: 1.2 g | Trans Fat: 0 g | Cholesterol: 3 mg | Sodium: 190 mg | Carbohydrates: 44.2 g | Dietary Fiber: 10.1 g | Sugars: 10.2 g | Protein: 40.5 g | SmartPoints (Freestyle): 7|
- ½ cup uncooked rolled oats (Old fashioned oatmeal)
- 1/3 cup Egg whites
- 1 scoop of Vanilla Protein Powder (23grm protein per scoop)
- 1 tablespoon Ground Flaxseed
- ¼ of a ripe Banana
- 1 tablespoon Greek Yogurt
- 1 teaspoon Cinnamon
- 1 teaspoon of good Vanilla extract
- ¼ cup frozen Blueberries
In the blender throw everything in except the blueberries, blend until smooth. Next spray a pan with oil and get it hot. Once ready pour half of the mixture into pan, and place a few blueberries on top. Be sure to regularly check the bottom as these pancakes won’t “bubble” on top like regular pancakes. When the bottom is lightly brown and the pancaked is cooked halfway through, flip and cook the other side – this will also heat the frozen blueberries. When done, remove pancake and pour in the rest of the batter, repeat. Add fresh pancakes, peanut butter, or honey to top of the pancakes.
Recipe from Skinny Ms