Image provided by: The Confederated Tribes of Warm Springs; Warm Springs, OR
About Spilyay tymoo. (Warm Springs, Or.) 1976-current | View Entire Issue (Dec. 2, 1988)
s DECEMBER 2, 1988 FITNESS FOR THE HOLIDAYS PAGE 3 What to look for in an What are the best features of an exercise bike? exercise video tape 0: What should I look for In a good exercise video? A: Watching TV needn't be a ' passive experience any longer. You can hop on an exercycle or rowing machine and give your whole body a great workout while watching your favorite TV program. Or, if you have a VCR, you might consider working out along with an exerlcse cassette. Busy executives and parents of preschoolers alike find the ease of exercising at home, as time allows, the answer to main taining fitness and a busy schedule at the same time. Video exercise in the privacy of your own home can be both time sav ing and convenient, and it offers flexibility. There are, however, some potential drawbacks to using exercise videos that you should be aware of. Most tapes need more safety guidelines. They usually recom mend a doctor's okay before exercising and some suggest a few precautions. But anyone can get hurt in a vigorous, unsuper vised workout. And what's good for the superfit video instructor may not be good for you. To protect yourself, here are some features you should look for In a safe exercise video: 1. Gradual warm-up at the beginning (often not included), then slow stretching. 2. Low-impact or "soft" move ments: Marches, side-steps and simple dancewalk combinations instead of hops, jumps and high kicks. 3. A combination of fast and slow periods so that you can "rest" yet maintain a proper training heart rate (60 percent to 80 percent of your maximum heart rate reserve.) 4. Actual instructions for checking your pulse rate at var ious stages of the workout (which the better videos have.) 5. Cool-down period with gen tle stretching. Try to review the tape before you buy it. If necessary, it should allow you to tailor your routine slightly to meet your own needs and level of fitness. Make the best usee of your exercise time by choosing a tape that emphasizes cardiovas cular conditioning with a 20 to 30 minute aerobic session. But, in support of any vigorous activ ity, stretching for flexibility and to prevent Injurysoreness is essential. Monitor your heart rate and always "listen" to your body. If any action hurts, don't do it. Here are the basics in what you should look for when you head out to shop for a station ary bike. An easy-to-use resistance de vice. Since adjusting the resist ance is the way you'll reach your target heart rate, this Is a must on your bike and it should also be within easy reach. A smooth ride. The bikes that give you this have sturdy frames that don't wiggle or flex. Check it out with a test ride. Adjustable handlebars and seat. Since other members of your family might use the bike, you'll want to be certain these adjustments can be made easily. Distance and speed devices. These will also help you stay within your target heart rate. A speedometer (miles per hour) or tachometer (revolutions per minute) help you stay at an even speed. A timer or odometer (dis tance measurer) can help you calculate how long or far you've cycled. Comfortable pedals and seat. You're going to be on it all win ter, so you'd better be sure it's suited to your feet and poste rior, Some bikes come with pedal straps which help keep your feet from slipping off. However, you can also buy straps at a bike shop. Some recommended bikes Here are some of the exercise bikes recommended by the ex perts. Schwlnn XR7-This is the newest model in the XR line. When Bicycling Magazine tested its immediate predecessor, the XR6, it said the bike was one of the sturdiest tested. The only thing that's changed with the XR7, says Schwinn, is a solid metal front flywheel, instead of a regular front bike wheel. This increases the bike's smooth ride. This bike also has convenient fev'i' controls, a speedometer, odo meter, timer and pedal straps. Tunturl Home Cycle Along with the Schwinn, this bike made the top of the list in the recent Consumer Reports survey of exercise bikes. It also has a solid flywhoel, a solid frame, easy-to-use controls and easy user-to-user adjustments. Pulse-Data by Huffy If you want to keep a close eye on your heart rate, which can be fun, this is the bike for you. Its instru ment panel gives you a constant digital readout of your pulse rate because it has sensors in its handgrips. It's also comfortable to sit on and durable and gives you time, speed and distance information. The Schwinn Air-Dyne And now for something compeltely different. This bike's front fly wheel looks and acts like a huge fan that not only cools you off but provides greater resistance the faster you pedal. Also, its moving handlebars are tied into the flywheel so you can row as well as pedal for an upper and lower body workout. Think safety when giving gifts Stationary bikes help fend off fitness discontent Need a gift idea for an older person for the holidays? How about a gift of safety? The installation of a smoke detector or extra lighting in a dimly lit area of the home or apartment may be just the thing to make an older person's living space safer. One potentially hazardous spot is the stairway. You can reduce the hazard by installing handrails on both sides of the stairs. Deep-pile carpeting on stairs can snag a foot. Replace the thicker rig with short-pile carpet that is light in color. Dark, pat terned carpet on a staircase can make it difficult to see the edge of a step. Intallation of light switches at the top and bottom of the stairway adds another safety feature. To make outside steps less slippery, coat them with coarse textured paint, painting the edges of concrete steps with yellow paint helps older people see idividual steps more easily. Another gift of safety is a smoke detector. At least one should be installed on each floor of a home and near the bed rooms. Slippery bathtub surfaces can be particularly dangerous. T3xtured strips attached to the bottom of the tub will reduce the safety hazard, and grab bars provide even more safety. A good combination is one grab bar that fits over the side of the j bathtub and another grab bar " attached to the wall beside the tub. Be sure to install the wall bar to the wall studs, not to just the plaster or wall board. Following are more gift sug gestions that will make an older person's home safer: A safe, sturdy step stool. Buy one with a handrail that a person can use while standing on the steps. A heavy-duty extension cord for replacement of frayed cords or those not designed to carry heavy electrical loads. Over loaded extension cords may cause fires. A portable telephone or an additional extension phone for the bedroom. A protable lamp or a new light switch that can be reached from the bed. Holiday foods needn't be fattening! Choose low-calorie recipes for good taste and good health. Holiday dishes can be festive, flavorful, full of good nutrition and non-fattening. Included here are delcious reduced-calorie; recipesr, 4 ? - v , ; , Herb Seasoned Broccoli 2 pounds fresh broccoli spears (or one 10-oz. pkg. frozen) V4 cut hot water 1 tsp. chicken bouillon granules Vi tsp. marjoram leaves V2 tsp. basil leaves V tsp. onion powder Dash of nutmeg Place broccoli in saucepan. Combine water and bouillon; pour over broccoli and sprinkle with seasonings. Cover and bring to a boil. Lower heat; simmer four to six minutes (frozen broc coli cooks quicker). Drain, place in serving dish. Yield: four servings; 26 calo ries per serving. Sweet Potatoes A L'Orange 2 pounds fresh sweet potatoes, cooked (or two pounds canned sweet potatoes) 1 Tbsp. safflower or corn oil 1 Tbsp. hot water V4 tsp. cinnamon 16 apricot halves, unsweetened Fresh orange slices Arrange sweet potatoes in shallow baking pan. Shake to gether oil, water and cinnamon; pour over potatoes. Arrange apricot halves on top. Cover dish and bake in preheated 425 degree oven about 15 minutes. Add orange slices and serve. Yield: six servings; 86 calories per serving. Cranberry Turkey Salad V2 cup packed fresh parsley sprigs 2 Tbsp. frozen orange juice con centrate V cup mayonnaise V cup yogurt Vk cups fresh cranberries 3 cups cubed turkey 3 stalks celery, diced Vi cup chopped pecans or filberts Chop parsley. Add orange juice concentrate, mayonnaise and yogurt, stir until blended. Transfer to a large bowl and set aside. Chop cranberries. Stir cranberries, turkey and celery into mayonnaise mixture, blend well. Cover and refrigerate at least one hour or up to 24 hours. Stir in pecans and serve on a lettuce-lined platter. Yield: four servings. Low FatLow Calorie Gravy 2 Tbsps. browned flour 1 cup liquid (defatted meat drip pings or boullion or broth) Put half of the liquid in a jar and add the flour. Cover tightly and shake until mixture is smooth. Pour into a pan and add the remaining liquid. Bring to a simmer and cook for a few minutes, stirring constantly. Season to taste. Yields one cup of gravy. Simmered Turkey Be sure that the turkey, if fro zen, is completely defrosted. Re move the neck and giblets. Place a large pot on the stove and put the whole turkey into it. Cover completely with cold water, and then remove the bird, leaving the water in the pot. (In this way we know how much water to use for the cooking. It will take about a 20-quart pot to . simmer a 10-pound bird.) Bring the water to a boil. Remove the wings and legs from the bird and set aside. Place the . body of the bird in the pot, and bring the water back to a boil. Do not season the bird while cooking. Turn down the heat, cover the pot and keep the water at a light simmer for 45 minutes. Then add the wings and the legs to the pot. Cover the pot again and simmer for an addi tional 45 minutes. Then leave the lid on the pot and the pot on the burner. Turn off the heat, and let the bird stand in its own liquid for two hours. It is now ready to be served. Sugarless Cranberry Sauce This cranberry sauce is rich in vitamin C and delicious! 1 12 oz. pkg. fresh cranberries 1 6 oz. can frozen orange juice concentrate to 1 cup water 2 sweet oranges, peeled, cut into small pieces and seeded Grated orange rind, optional, to taste In medium-sized saucepan, combine rinsed cranberries, orange juice and water. Stir over medium heat until berries "pop". Add chopped oranges and rind. Cook 3-5 minutes longer. Makes 3V4 to 4 cups. Pineapple Cooler 1 46 oz. can pipneapple juice, unsweetened 2 Tbsps. lemon juice 1 6 oz. can frozen orange juice concentrte 1 10oz. bottle club soda, chilled Mint sprigs, as desired Mix juices and frozen orange juice concentrate. Chill. Add chilled soda immediately before serving. Serve over ice in tall glasses with straws. Garnish each serving with a sprig of mint, if desired. Nutrition information per cup: Calories 145; Total fat trace; Saturated fatty acids trace; Cholesterol 0; Sodium 3 mil ligrams. ' Mushroom Rice Stuffing 2 Tbsp. safflower or corn oil 3 cups cooked rice (For varia tion, use a mi' of White and wild rice.) , , , .., ; T medium onion, chopped (or 3 tbsp. instant minced) 1 cup diced celery Vi cup chopped fresh mush rooms 2 Tbsp. parsley flakes Vi tsp. ground marjoram 1e tsp. black pepper Vt tsp. ground thyme 1 tsp. chicken bouillon granules yh cup chopped pecans Saute all ingredients (except pecans) in large skillet stirring until lightly browned. Remove from heat and add pecans; toss lightly. Use to stuff a five to six pound bird.' Or use as a side dish baked in a covered casserole in 325 degree oven for 30 minutes. For rice ring, lightly coat ring mold with oil and press rice mix ture into it. Bake 20 to 25 min utes in 325 degree oven. Unmold onto serving plate. Yields six servings. 208 calories per serving. After a sweet summer of fit nessjumping into the pool after work, running on the week endsit's getting colder and you're running out of steam. Besides, your spouse makes the best hot chocolate in the world and you just bought a cord of wood (already chopped shame on youl) You're ready for nice, sedentary evenings around the TV. Have we lost you until next April? We hope not. ..not when stationary bikes are ready, wil ling and able to provide you with a great indoor workout. As you pedal away the long, cold winter on your exercise bike, here are a few safety tips form David R. Webb, M.D., a sportsmedicine specialist. Many people ride with to much . resistance if you're riding for general fitness purposes, it's better to increase the revolu tions per minute than the resist ance. This leads to fewer injur ies to the muscles and tendons. Also, make sure that your knee is not fully extended at the bot tom of your stroke it should stationary bike. That's because it takes more effort resist ance to reach your target rate for aerobic benefit than with outdoor cycling. You should also plan on doing the riding at least three times a week, for at least 20 minutes at your target heart rate. Before you start You can undo all the benefits of exercise if you don't take cer tain precautions. If you are badly out of shape, over 35, or have high blood pressure or back problems, see your doctor before embarking on any exercise program. The idea of "no pain, no gain" is both wrong and dan gerous. Pain is a signal from your body that you should never ignore. Always warm up before exercising to prevent muscle tears, and cool down afterwards to avoid a sudden drop in blood pressure and, later, muscle sore ness. Start off. slowly and with remain slightly.bent to protect vmodest goals when using -new - "Stationary bicycling can be an excellent indoor activity. It in volves the large leg muscles; most people can cycle for at least 30 minutes; by adjusting the resitance on the cycle it is possible to sufficiently elevate the heart rate. It's important to monitor your heart rate, when you're using a Cook a SAFE turkey welghtsorequipment, and make sure you know how to use them. Last year over 1 0,000 Americans were injured while using exer cise equipment. Don't let unsupervised children play with equipment, since they can hurt themselves. Watch teenagers, too: they suffer half of all weightlifting injuries. Party snack is alternative to fatty chips Cereal Party Snack 2 Tbsp. margarine 2 tsp. Worcestershire sauce Few drops of hot pepper sauce 1 cup pretzels cup unsalted peanuts 4 cups unsweetened bite-size cereals, assorted 1 tsp. paprika V tsp. onion powder Dash of garlic powder Preheat oven to 250 degrees. Melt margarine in baking pan in oven. Remove pan from oven, stir Worchestershire and hot pepper sauces into melted mar garine. Break pretzels into bite size pieces, if necessary. Stir pretzels and nuts into melted margarine; add cereals and mix well. Sprinkle with seasonings. Stir. Heat uncovered in oven for 20 to 30 minutes or until light colored cereals begin to brown. Stir every 10 minutes. Serve warm or cold. Store cooled cereal snack in tightly closed container. Nutrition information per Vs cup: Calories 145; total fat 8 grams; saturated fatty acids 1 gram; cholesterol 0; sodium 154 milligrams. When you saute.vUse one-third the amount of fat usually sug gested. Better yet, use water or juice and nonstick cookware. A safe turkey stuffing If you're the chef or the chef's helper at a holiday feast, keep the day happy by guarding against salmonella poisoning. Remember that the bacteria present in raw poultry can get into the stuffing and multiply ' they thrive on starch. Fortu nately, they are easily foiled, as follows: Stuff the bird loosely (tightly pack stuffinq cooks more slow ly). Don't stuff the bird until you are ready to roast Itl Consider cooking the stuf fing separately it's easier. Fla vor the cavity with a little chop ped onion, celery and herbs. After cooking, check the stuffing temperature with a ther- '. mometer. You should get a read ing of 165 degrees. Remove the cooked stuffing from the turkey and serve it ' separately. Don't allow a stuffed bird to sit around the kitchen for hours. Refrigerate leftovers as soon as you can. 'Remember that rice stuffings are high in starch and should be handled just like bread stuffing. Holiday tips, substitutes offered dieters Bad Rarity atfi cu camailadib Ld: et out oj1.' Never go to a party hungry. Fortify yourself before you leave home with a low-calorie, nutri tious snack. Nibble on raw vegetables , without the dip and save at least 100 calories. Eat what you want but eat less. Adjust to smaller portions. Move away from the buffet table as soon as your plate is . full. Make the most of the social event. Use your mouth for talk ing, not for constantly eating (a good conversationalist seldom gets asked why he or she isn't eating). Show appreciation to your host with a compliment instead of by overeating. Eat slowly. Put your fork down between bites. Drink water during the meal. Remember, you don't have to eat everything on your plate the last bite won't taste any better than the first. Concentrate on how great you'll feel if yo haven't stuffed yourself with food and drink like everyone else. If you overindulge, get back on your normal eating pattern the day after to avoid feeling guilty. Don't continue to over eat. Instead, switch to foods high in bulk and low in calories. INSTEAD OF... Butter for cooking and table use (High In saturated fat.) Potato chips, crackers, nuts. (High in saturated fat and sodium.) Ice cream. (High in saturated fat.) Whole milk or 2-percent milk. (High in saturated fat.) Regular cheeses (High In saturated fat.) Ham (High in saturated fat.) Commercial rolls, pies and cakes. (These are usually made with animal shortening and are thus high in saturated fat.) CONSIDER USING... Margarines which list a liquid vegetable oil as the first ingredient. (These margarines have a higher ratio of polyunsaturated fat, good fat, to saturated fat, bad fat.) Raw vegetables with low-calorie, low-fat dip, unbuttered popcorn. Ice milk, sherbet, frozen yogurts. These contain about the same number of calories as ice cream, but contain far less saturated fat). Better yet, try seasonal fruit. One-percent milk or skim (non fat) milk Low-fat or skim cheese. (Many brands of these are now available in supermarkets.) Poultry, eaten without skin. (Skin may be left on during roasting to retain juices.) Homemade desserts, made with liquid vegetable oil. I
