April 20, 2008

April 20, 2008 http://gethealthydesoto.blogspot.com

Dear GHD Member,

According to a recent article in the New York Times, physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories better, thereby helping with weight loss and weight maintenance. It can increase basal metabolic rate, reduce appetite and help in the reduction of body fat. Physical activity is any activity that causes your body to work harder than normal. The actual amount of physical activity you need depends on your fitness goals, whether you are trying to lose weight, and how fit you are right now.
A minimum of twenty minutes of continuous aerobic activity 3 days per week is recommended for weight loss. Examples of aerobic activity are: walking, running, jogging, hiking, swimming, bike riding, rowing, cross country skiing and jumping rope.

DATES TO REMEMBER:

DeSoto High Fitness Center is open to the public from 6:00-8:00 p.m. Tuesday and Thursday evenings and from 5:30-7:15 a.m. on Wednesday mornings.

P.A.C.E. (People With Arthritis Can Exercise) Class meets every Tuesday and Thursday morning at 9:00 a.m. in the DeSoto Public Library. One time fee of $5.00 includes an exercise booklet from the Arthritis Association. Class instructor is trained by the Arthritis Assoc. Call Debby at 586-4570 for more info.

Walking Club meets at the southern end (the cul-de-sac) of Walther Park every Tuesday and Thursday evening at 5:00 p.m. Contact Cliff at 586-2343 for more information. Walk at your own pace.

Indoor Walking Track at the DeSoto Senior High School is open to the public every weekday morning from 6:00-7:00 a.m.


April 24th Student Wellness Club Meeting DeSoto Senior High 2:45p.m. For info call Grace at 586-8940

April 24th Final Better Body Challenge Weigh-in 5:00-7:00 p.m. in the Vineland Elementary School Café

May 2nd Get Healthy DeSoto Golf Tournament at Raintree Country Club. Tee Time is 12:00 noon.
Cost to enter 4 person team is $260.00 and hole sponsorship is only $75.00. A light dinner
will be provided for all participants at conclusion of tournament. Your support of this GHD
fundraiser is important and always appreciated. Contact Chairperson Richard Henry at 337-2232 or Debby at 586-4570 for more information or to reserve your team space.

May 9th-10th Relay for Life Festus Senior High School Football Field 7:00 p.m.-6:00 a.m.

May 17th 2nd Annual Comtrea “Strides for Rides” 5K/1 Mile walk/run. 9:00 a.m. at the Arnold City Park Entry Fee is $16.00 if postmarked by April 18th; $20.00 after that date and on race day. Race day registration begins at 7:30 a.m. For more information contact Brad Kinnear at 931-2700 ext. 323 or Leigh Counts ext. 114.


Did You Know? To Lose or Maintain Weight (American College of Sports Medicine)

Try to do some form of physical activity at least three times a week. Increasing it to four to five times a week is even more helpful. Spread out the physical activity through the week rather than doing it on three or four consecutive days, to reduce the risk of injuries. The target heart rate during physical activity should be 60%-90% of the maximum heart rate. To calculate the target heart rate, use the following formula:
v 220 (beats per minute) minus age= maximum heart rate.
v Maximum heart rate multiplied by the intensity level=target heart rate.
Physical activity at 60-70% of the maximum heart rate can be continued safely for a long period of time. If an exercise is too hard, conversation cannot be carried on during the physical activity.

Broiled Hunan Fish Fillets (Low-Carb Recipes)
3 Tablespoons low-sodium soy sauce
1 Tablespoon finely chopped green onion
1 clove garlic, minced
2 teaspoons dark sesame oil
1 teaspoon minced ginger
¼ teaspoon red pepper flakes
Nonstick cooking spray
1 pound red snapper, scrod or cod fillets

Combine soy sauce, onion, oil, garlic, ginger and red pepper flakes in small bowl. Spray rack of broiler pan with nonstick cooking spray. Place fish on rack; brush with soy sauce mixture. Broil 4-5 inches from heat 10 minutes or until fish flakes easily with fork. Serve on lettuce-lined plate, if desired.
Serves 4:
Nutritional Info Per Serving:
144 Calories (24% of calories from fat); 4g Total Fat; 1g Saturated Fat; 42mg Cholesterol; 446mg Sodium; 25g Protein; 1g Carbohydrate; 1g Dietary Fiber.