We are nearing the end of our ten week wellness challenge with the Iowa Food and Family Project, unfortunatly not without an injury. I’d like to blame my time at the gym, but it is far more likely from moving something I should have asked for help to move. Consequently I hurt my back and I have been whiny and feeling sorry for myself. When I don’t feel good I want to feed my pain — which doesn’t really work. So what do you do when you are struggling to exercise — I started swimming almost everyday and skipped the walking, bike and weights for awhile. It has been marvelous therapy for my back and between sessions at the chiropractor and swimming my days are much better. Any kind of water exercise is great anytime and since swimming is a non-impact sport, you can exercise safely, knowing that you’re not doing damage to your body. Swimming also hits all of those benefits you look for in exercise.
- It builds strength — moving through the water provides constant resistance and helps you build muscle
- It is easier on your joints — making it a perfect exercise while recovering from my back issue
- Helps you become more flexible –because you are buoyant in the water you can move like a Prima ballerina
- Great for your heart — bonus an aerobic exercise where you feel refreshed and not sweaty.
- Burns lots of calories — 30 minutes of the backstroke will burn 298 calories for 155 lb person, the same as running a 12 minute mile at 5 mph
If you too find yourself giving up, and even if you can’t swim – check out a water exercise or therapy class at your nearest pool!
The Iowa Food and Family Project has generously donated a $25 Scheels Gift Certificate for me to give away to a lucky reader. I will be giving it away Friday, April 10, 2017. To register all you need to do is make a comment on this blog about your strategies for getting through the aches and pains we all get working out.
The recipe I am sharing in this blog is a healthy recipe which is one of my husband’s specialties when he volunteers to cook supper. I love watching him make these — I grab a glass of wine and chat him up while he is working away. Because of his engineer background he is much more precise making them than I would be — cutting them all into equal sized pieces and then carefully topping each piece. It really does make it much easier than cutting them after they come out of the oven, provides better portion control and is neater for sure! These are easy and fun to make with kids, you can experiment with a variety of other toppings, however they also make a nice appetizers for a party served with a variety of hot sauces, salsas, avocados, sour cream and limes.
Serve with your favorite hot sauce, salsa, avocado, and light sour cream for a fun, light supper.
- 1 pound ground beef, turkey or chicken -- Salt and pepper to taste
- 1 package of your favorite taco mix (optional)
- 1 green pepper diced
- 1 medium onion finely diced
- 2 to 3 roma tomatoes diced
- ½ cup to cup of cheddar cheese (or whatever you like)
- Burrito sized tortillas
- ***Optionally add diced jalapenos, black olives or other favorite taco toppings
- Brown ground meat
- Add taco mix per instruction on pkg
- On a cookie sheet lay out tortillas and pre-cut into squares (optional)
- Top tortillas with meat, veggies and cheese
- Bake at 400 for about 10 minutes until tortilla is lightly brown and cheese has melted. Watch carefully.
Even with my injury setback, doing this challenge was a very positive experience — I made my physical appointment and followed through with the recommendations, I was successful in not beating myself up for not being perfect, and I got myself back to the YMCA swimming. I feel great after a swim and am sure it will be something I continue even after the challenge!
Keep it simple and enjoy!