Fit Solutions

Archive for July, 2010

Shrimp Salad with Sweet Corn and Black Beans

This recipe is one of my favorite cool summer dishes for an appetizer or meal!  This is easy to make, a great addition to a summer holiday celebration, and can be an easy way to get in a serving of vegetables.

1lb Shrimp, steamed and chilled

1 can (15 oz)  black beans, rinsed and drained

1 c. sweet frozen corn

1 c. chopped tomatoes, drained

1 tbsp. fresh jalapeno, seeded and chopped

1/4 c. cilantro, chopped

Juice of one lime

1 tsp. chile powder (or to taste)

1 clove garlic, minced

1 tsp. salt

Mix all ingredients together.  Adjust seasonings and ingredients to taste.   Chill before serving or make a day ahead to give flavors more time to mingle!  Serves 6

Brain Attack

I wanted to follow up on a lecture I recently gave in conjunction with BJC and the YMCA about Preventing and Treating Strokes. Perhaps this tidbit of information will be useful to you or someone you know.

I learned much about strokes:  A stroke is a brain attack not a heart attack.  A stroke can happen to anyone.  A stroke can be treated.

Strokes can be prevented through the same lifestyle behaviors we as fitness professionals encourage:  limit alcohol consumption, don’t smoke, exercise 30 minutes a day, eat a healthy diet high in fruits and vegetables and low in bad, saturated fats, and maintain a healthy weight.

Stroke symptoms can be sudden numbness in the face, arm or leg; sudden trouble walking, dizziness, or loss of balance; sudden confusion, trouble speaking or understanding, seeing out of one or both eyes; or sudden severe headache with no know cause.  The key word here is “sudden”.

What should you do?  Get medical attention or call 911 immediately.   Do not wait – every second counts.

Preventing and Treating Stroke Lecture

Brain Attack – Every Second Counts

Preventing and Treating Stroke

Thursday, July 15th I will be participating in an event hosted by the West County YMCA and brought to you by Barnes Jewish Hospital.  With 750,000 new strokes reported in the U. S. each year affecting people of all ages, races and genders.

RN Sandy Solomon from BJC Stroke Management and Rehab will talk about understanding and recognizing  stroke risk factors; and  I will discuss ways to control stroke risk factors through exercise and diet.

10am to noon Open House and Free Risk Assessments

12:15pm to 1:15pm  Lecture

This event is free, but registration is encouraged.  Call 314-867-3627.

Plan Your Week with this Easy Website

How many of you plan your day?  Use a blackberry, daytimer or monthly calendar?  Do you just put your upcoming dentist appointments and your niece’s wedding? These easy to use planning resources can help you to make time for healthy eating and physical activity.

Although you may not have  flexibility in your daily schedule, you may be able to find additional time  throughout the course of the week.  This week, take time to plan for how you can  increase physical activity and eating healthier without negatively affecting your obligations and commitments.

I recently came upon a site that offers an easy way to track your time and how much you spend on each activity for the week.  Looking at your time over the course of the week instead of each day will allow you to see how you can plan around days that are busier than others. Feel free to use this site, or grab a notebook and track your daily activities for a week.  After you have completed the log, take time to review the total time you spent on activities, and determine what changes you can make to fit in more of the things that are important to your health and happiness.

http://www.my168hours.com/time-management-spreadsheet.html

Check out my links below for more tips on planning and time management.