Ok, so possibly you had just a bit too much to eat on Thanksgiving. Guess what? You are not alone!!! Most of us did. Koodles to you if you only had one serving and opted not to eat potato salad, mac and cheese, stuffing and candied yams! Did you feel just a mite more conscious or mindful of what you put on your plate? I bet you did. Good for you. If not, don’t be discouraged. Today is a new day!! Getting up and moving is one of the best forms of exercise possible and can be done indoors or out. Walking 30 minutes at least 5 days a week can give your heart a healthy boast! There is absolutely no limit to the benefits for just putting “rubber to the ground.”
Let’s begin with some exercise…walking. Grab those sneaker and head off out for a brisk walk. It’s so easy. Walking is the simplest way to start and continue a fitness journey. It costs nothing to get started. Has the lowest dropout rate of any type of exercise and finally is easy and safe.
- Studies show that for every hour of walking, life expectancy may increase by two hours.
- Walking for as few as 30 minutes a day provides heart health benefits.
- Walking is the single most effective form of exercise to achieve heart health.
Decreasing your caloric intake to about 1500 calories a day helps your body function at an optimal level too. You will be surprised how good you will feel following a healthy regimen you have put in place. Here’s a day’s sample menu:
Breakfast about 400 calories
Rosti Potatoes with Ham & Cheese
- 2 pounds all-purpose potatoes, preferably Yukon Gold (about 8), peeled and quartered
- 1/4 cup chopped scallions, (4 scallions)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 2 teaspoons extra-virgin olive oil, divided
- 2/3 cup smoked ham, finely chopped (3 ounces)
- Position oven rack at the lowest level. Preheat oven to 450°F.
- Cover potatoes with cold water in a medium saucepan. Cover and bring to a boil. Drain and refresh with cold water. When cool enough to handle, grate the potatoes. Transfer to a bowl. Add scallions, salt and pepper; toss with a fork until mixed.
- Coat a 10-inch pie plate or cast-iron skillet with nonstick cooking spray. Brush 1 teaspoon oil evenly over the surface. Spread half of the potato mixture evenly over the bottom of the pan. Sprinkle with ham and cheese. Spread the remaining potato mixture over top, pressing evenly. Brush the remaining 1 teaspoon oil over the surface. Bake until the underside is golden and the potatoes are tender, about 30 minutes.
- Carefully loosen edges with a thin metal spatula or a knife. Shake the pie plate or pan to be sure the potatoes are sliding freely. Invert a serving platter over the pie plate or pan. Grasp the platter and the baking dish with oven mitts and carefully turn over. Remove the pie plate or pan. Cut into wedges with a serrated knife. Serve hot or at room temperature.
Serve with:• Nonfat milk, 8 oz. 86 calories • Kiwi, medium 46 calories
TOTAL: 317 calories
Lunch about 400 calories
Have a green salad, topped with leftover turkey, low-calorie dressing and a small role.
Dinner 500 calories
Shredded leftover turkey tops homemade tostadas in this Tex-Mex favorite. Making your own tostada shells from fresh corn tortillas is easier than you might think—crisp them up in the oven while you prepare the toppings. You may choose either regular petite diced tomatoes or those with added jalapeños, depending on your taste. Serve with black beans, rice and extra salsa or hot sauce on the side. Yummy!
- 1 14-ounce can petite diced tomatoes, preferably with jalapenos
- 1 medium onion, thinly sliced
- 3 cups shredded cooked turkey, or chicken (12 ounces; see Tip)
- 8 corn tortillas
- Canola or olive oil cooking spray
- 1 avocado, pitted
- 1/4 cup prepared salsa
- 2 tablespoons reduced-fat sour cream
- 2 tablespoons chopped fresh cilantro
- 1 cup shredded romaine lettuce
- 1/2 cup shredded Monterey Jack cheese
- Position racks in the upper and lower thirds of the oven; preheat to 375°F.
- Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey (or chicken) and cook until heated through, 1 to 2 minutes.
- Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.
- Mash avocado in a bowl. Stir in salsa, sour cream and cilantro until combined.
- To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey (or chicken) mixture, lettuce and cheese.
Per serving: 397 calories
For more info from the American Heart Association be sure to check out this http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/StartWalking/Get-Moving-Easy-Tips-to-Get-Active_UCM_307978_Article.jsp
As always, here’s to living “heart-healthy”
Karen Wiggins, LPN , HWC