Follow these instructions for Exercise Band workouts! GO RED FOR

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Follow these instructions for Exercise Band workouts! GO RED FOR
GO RED For Women® Exercise Workouts
Follow these instructions for Exercise Band workouts!
For Best Results:
Perform these exercises 2–3 times per week.
Allow one day of rest between workout sessions.
Begin with 1 set of 8–15 repetitions.
Increase to 2–3 sets over the following 2–4 weeks.
Rest 30–60 seconds between sets.
Every movement (repetition) should be done with a smooth, controlled tempo so the band is pulled apart slowly, followed by a pause, before
slowly releasing the tension on the band and returning to the starting position. The slow, controlled movements keep tension on the muscles, thus
producing strength and safety. The exercise should control the band and not allow it to yank or snap the limbs/torso back to the starting position.
The Ready Position
The ready posture is much like that of a military person standing at attention. The exerciser should stand with feet
shoulder-width apart, chest lifted up, the head directly over the shoulders, shoulders over the hips, the hips aligned
directly over the knees and the knees over the ankles. This ensures the proper stacking of the body and protects the
head, neck, spine and lower back.
Upper Back
great for countering sitting at a computer all day and important for posture
Stand with feet shoulder-width apart, assume the ready position, grasp the
band at each end and wrap hands around several times to remove excess
slack, palms out, arms extended in front of you at shoulder level, elbows
slightly bent. Pull band by keeping arms parallel to the floor by pulling the
shoulders back and squeeze the shoulder blades together.
Triceps Extension
works back side of the upper arm
Stand with feet shoulder-width apart, in the ready
position. Raise right elbow up to eyebrow level. Wrap
one end of band around right hand several times, palm
up. Drop other end behind back, grab with left hand
and wrap band around hand several times to remove
excess slack, palm facing out. Maintain this level
throughout the exercise. Extend the right elbow (but
don’t lock it out) and pull the band out. The right hand
is traveling up and out. Repeat on other side.
©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 10/12DS6242
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Standing Hip Abduction
great for legs
Tie the ends of the band together with a
half-bow or knot, forming a loop. Place band
around both ankles. Stand next to the wall
or furniture for balance, feet shoulder-width
apart; assume ready position. Move the far leg
away from the body, pulling the band apart.
Keep foot and toes of moving limb straight
forward; do not rotate or twist. Turn around
(remember to use wall or furniture to balance)
and repeat on other side.
Internal Oblique
great for obliques
Place one end of the band under
your right foot. With elbow
straight, adjust the length of the
band to remove all slack. With
your right hand by the side of your
body, bend your torso directly
to the left without forward torso
movement. Keep hips stationary.
Repeat on other side.
Standing
Hip Extension
for the buttocks or gluteal muscles
Tie the ends of the band together
with a half-bow or knot, forming
a loop. Place band around both
ankles. Stand facing the wall or
furniture for balance in ready
position. Move right leg straight
back, toes pointing forward, until
you feel the buttocks contract. Do
not sway the lower back and keep
the left knee slightly bent. Repeat
on other side.
Seated
Leg Extension
strengthen upper, front thighs
Sit in a chair all the way back. Wrap
the ends of the band around your
hands several times to remove
excess slack and place the ball of
the right foot on the middle of the
band. Bring both hands together
and pull back, drawing the thigh
toward the chest, knee bent.
Extend the right knee as the entire
thigh and leg move downward and
away from the body. Don’t lock out
the knee. Repeat on other side.
GoRedForWomen.org
©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 10/12DS6242
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10/24/12 11:01 AM
WOMEN GO RED
On National Wear Red Day,® make every part of your celebration
“Red” by enjoying these 10 red foods and drinks too!
Red Berry Squares
Make strawberry-flavored gelatin mixed with fresh strawberries and
raspberries. Cut into squares before serving.
Frozen Watermelon Bites
Alternate frozen cubes of watermelon and mint leaves on a skewer and
serve cold.
Ravin’ Red Smoothie
Blend 1 cup low-fat yogurt, ½ cup frozen strawberries, ½ cup frozen
raspberries and 1 frozen banana.
Red Pasta
Cook whole-wheat spaghetti and top with low-sodium marinara sauce,
diced tomatoes and sun-dried tomatoes.
Baked Red Apple Dessert
Fill 1 whole red apple (cored) with ¼ cup chopped almonds, ¼ cup
dried cranberries, 1 tsp. honey and 1 tsp. brown sugar. Bake for 15
minutes at 350° or until sugar bubbles.
Perfect Polenta
Cook polenta and mix with roasted cherry tomatoes, roasted red bell
pepper and sun-dried tomato.
Stuffed Red Bell Peppers
Stuff 1 red bell pepper (cored) with ½ cup cooked brown rice, ¼ diced
red onion, ¼ cup ground turkey (browned), 1 tbsp. parsley, salt and
pepper. Bake at 350° for 15 minutes or until pepper is heated through.
Red Bean Salsa
Combine 2 cups red beans, ½ cup diced red onions, 1 cup diced red
tomato, ¼ cup diced jalapeño (remove seeds), ¼ cup chopped parsley,
2 tbsp. lemon juice, salt and pepper.
Roasted Red Cabbage Salad
In a large bowl, combine 2 cups chopped red cabbage (roasted), ½ cup
red onion (thinly sliced and sautéed), ¼ cup red wine vinegar, 1 tbsp.
olive oil and sea salt.
help us make America go red
and Save Women’s Lives!
Learn More at
GoRedForWomen.org/WearRedDay
Try this heart-healthy recipE:
Grilled Tomato Gazpacho
Description
Grill the vegetables for this refreshing
soup earlier in the day or even the
night before. We sometimes serve
the gazpacho in clear Spanish wine
tumblers to show off the rich color.
Ingredients
2 pounds ripe plum tomatoes
1 small red bell pepper
1 English cucumber, peeled and
seeded, divided
½ cup torn fresh or day-old country
bread (crusts removed)
1 small clove garlic
2-3 tablespoons red-wine vinegar
1 tablespoon chopped fresh parsley
¼ teaspoon piment d’Espelette
(see Cooking Tip) or hot Spanish
paprika or pinch of cayenne pepper
½ teaspoon salt
¼ teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil
Cooking Instructions
Preheat grill to medium-high.
Grill tomatoes and bell pepper, turning a few times, until they soften and
the skins are blistered and charred in spots, about 8 minutes. Transfer the
pepper to a plastic bag and let it steam until cool enough to handle. Peel off
the skin; cut the pepper in half and discard the stem and seeds. Place one
half in a blender. When the tomatoes are cool enough to handle, core and
roughly chop. Add the tomatoes, skins and all, to the blender.
Add half the cucumber to the blender along with bread, garlic, vinegar to
taste, parsley, piment d’Espelette (or paprika or cayenne), salt and pepper.
Blend until smooth. Add oil and blend until well combined. Refrigerate until
room temperature or chilled, at least 1 hour.
Before serving, finely dice the remaining cucumber and bell pepper; stir
half of each into the gazpacho and garnish with the remaining cucumber
and bell pepper.
Cook’s Tip
Piment d’Espelette is a sweet, mildly spicy pepper, from the French side of
the Basque region, ground into powder.
To Make Ahead: Cover and refrigerate for up to 1 day. Stir to recombine
and garnish just before serving.
Nutrition Analysis (per serving)
Calories . . . . . . . . . . . . . . . . . . .
Total Fat . . . . . . . . . . . . . . . . . .
Saturated Fat . . . . . . . . . . . . .
Monounsaturated Fat . . . . . . .
Sodium . . . . . . . . . . . . . . . . . . .
Carbohydrates . . . . . . . . . . . . . .
Fiber . . . . . . . . . . . . . . . . . . .
Protein . . . . . . . . . . . . . . . . . . .
Potassium . . . . . . . . . . . . . . . . .
84
5g
1g
4g
219 mg
9g
2g
2g
405 mg
Dietary Exchanges
1 ½ vegetable, 1 fat
© 2012 Eating Well, Inc. All rights reserved. Reprinted with permission.
©2012, American Heart Association. Also known as the Heart Fund. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 11/12DS6242
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WOMEN GO RED
The fight against heart disease begins at home, in your kitchen.
In the 10th year of Go Red For Women®, heart disease is still the No. 1
killer of Hispanic women. Yes, we’ve made progress, but there’s more to
be done. And a great place to start is in the kitchen.
Go Red Por Tu Corazón is a bilingual movement to raise awareness of
heart disease among Hispanic women. The focus is on making healthy
eating choices for ourselves and those we love.
One of those choices should be having more meals at home. Cooking at
home allows you to make healthier foods for you and your family — and
save money!
Since we
“ started
eating
healthier, I have
lost weight and
my son’s cholesterol
has gone down
significantly.”
Migdalia,
Family History of
Heart Disease
Try this heart-healthy recipe from
the American Heart Association.
Quick Chicken Fajitas with
Black Beans and Spanish Rice
Serves 4
Quick Chicken Fajitas
Cooking spray
1 pound boneless, skinless chicken meat
sliced in ½ inch strips, visible fat
removed (breasts or tenderloins)
1 tablespoon low sodium soy sauce
1 medium bell pepper sliced, any color
1 medium onion sliced (white, yellow or red)
½ teaspoon black pepper
½ teaspoon cumin
8 taco sized whole wheat or corn tortillas (Choose tortillas with the
lowest amount of saturated fat, trans fat and sodium.)
1 avocado, sliced
½ cup jarred salsa, lowest sodium available
½ cup fat-free sour cream
1. Spray a large skillet with cooking spray. Heat to medium-high and add
chicken, cook for 3 minutes until browned.
2. Reduce heat to medium and add soy sauce, bell pepper, onions, pepper
and cumin. Cover and cook for 8-10 minutes, stirring occasionally.
3. Spoon evenly over tortillas and top with sliced avocado, salsa and/or
sour cream (optional).
Beans and Rice
1 (16 oz) canned fat-free, no salt added black beans
1 cup instant brown rice, prepared to package instructions
1. Spray a small pot with cooking spray, heat beans over low-heat
until warmed, stirring occasionally (approx. 10 minutes).
2. Combine cooked rice with 2 tablespoons salsa and stir.
Recipe provided by Simple Cooking with Heart, heart.org/simplecooking
Nutrition Analysis (per serving)
Calories . . . . . . . . . . . . . . . . . . . 63.6
Total Fat . . . . . . . . . . . . . . . . . . 2.7 g
Saturated Fat . . . . . . . . . . . . . 1.5 g
Trans Fat . . . . . . . . . . . . . . . . 0.1 g
Polyunsaturated Fat . . . . . . . . 0.1 g
Monounsaturated Fat . . . . . . . 0.7 g
Cholesterol . . . . . . . . . . . . . . . . 8.2 mg
Sodium . . . . . . . . . . . . . . . . . . . 207.1 mg
Carbohydrates . . . . . . . . . . . . . . 5.5 g
Fiber . . . . . . . . . . . . . . . . . . . 1.5 g
Sugars . . . . . . . . . . . . . . . . . . 0.0 g
Protein . . . . . . . . . . . . . . . . . . . 5.5 g
This recipe is reprinted with permission from the American Heart Association.
Copyright © by the American Heart Association.
For more recipes and information, plus a
free red dress pin, visit GoRedCorazon.org
or call 1-888-474-VIVE.
© 2012, American Heart Association. TM Go Red trademark of AHA, Red Dress trademark of DHHS. 9/12DS6242
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WOMEN GO RED
La lucha contra las enfermedades del corazón
comienza en casa, en su cocina.
En el 10° año de Go Red For Women® de la American Heart
Association, las enfermedades del corazón continúan siendo la causa
de muerte número 1 entre las mujeres hispanas. Sí, hemos avanzado
bastante, pero aún queda mucho por hacer, y un lugar excelente por
donde comenzar es la cocina.
Go Red Por Tu Corazón es un movimiento, cuyo fin es promover la
concientización sobre enfermedades del corazón entre las mujeres
de habla hispana. El objetivo es aprender a tomar decisiones de
alimentación saludables para nuestro bienestar y el de nuestros
seres queridos.
Una de esas elecciones debe ser la de ingerir un mayor número de
comidas en casa. Cocinar en casa le permite elaborar comidas más
saludables para usted y su familia, ¡y ahorrar dinero!
que
“Desde
empezamos a
comer de manera
más saludable,
he perdido peso
y a mi hijo le
ha bajado
el colesterol”.
Migdalia,
Historia Familiar de
Enfermedades del
Corazón y
Pruebe esta receta cardiosaludable de
la American Heart Association.
Fajitas de pollo rápidas con
porotos negros y arroz español
Serves 4
Fajitas de pollo rápidas
Rocío vegetal para cocinar
1 libra de pollo deshuesado y sin piel,
rebanado en tiras de ½ pulgada, sin
grasa visible (pechuga o lomo)
1 cucharada de salsa de soja baja en sodio
1 pimiento mediano rebanado, de cualquier color
1 cebolla mediana rebanada (blanca, amarilla o morada)
½ cucharadita de pimienta negra
½ cucharadita de comino
8 tortillas de maíz o integrales del tamaño de tacos (elija tortillas con la
menor cantidad de grasas saturadas, grasas trans y sodio).
1 aguacate rebanado
½ taza de salsa de frasco, con la menor cantidad de sodio disponible
½ taza de crema agria sin grasa
1. Rociar una sartén grande con rocío vegetal para cocinar. Calentar a
temperatura media-alta y agregar el pollo. Cocinar durante 3 minutos
hasta que se dore.
2. Reducir a fuego medio y agregar la salsa de soja, el pimiento rojo, las
cebollas, la pimienta y el comino. Tapar y cocinar durante 8 a 10 minutos;
remover ocasionalmente.
3. Servir en partes iguales sobre las tortillas y colocar aguacate rebanado,
salsa o crema agria (opcional) encima.
Porotos y arroz
1 lata (16 onzas) de porotos negros sin sal agregada ni grasa
1 taza de arroz integral instantáneo, preparado según las indicaciones
del paquete
1. Rociar una olla pequeña con rocío vegetal para cocinar, calentar los
porotos a fuego lento y remover ocasionalmente (aproximadamente 10
minutos).
2. Mezclar el arroz cocido con 2 cucharadas de salsa y remover.
Recipe provided by Simple Cooking with Heart, heart.org/simplecooking
Análisis de Nutrición (por la porción)
Calorías . . . . . . . . . . . . . . . . . . . 65.6
Grasa Total . . . . . . . . . . . . . . . . 2.7 g
Grasa Saturada . . . . . . . . . . . . 1.5 g
Grasa Trans . . . . . . . . . . . . . . 0.1 g
Grasa Poliinsaturada . . . . . . . . 0.1 g
Grasa Monoinsaturada . . . . . . 0.7 g
Colesterol . . . . . . . . . . . . . . . . . 8.2 mg
Sodio . . . . . . . . . . . . . . . . . . . . 207.1 mg
Carbohidratos . . . . . . . . . . . . . . 5.5 g
Fibra . . . . . . . . . . . . . . . . . . . 1.5 g
Azúcar . . . . . . . . . . . . . . . . . . 0.0 g
Proteína . . . . . . . . . . . . . . . . . . 5.5 g
Esta receta fue reimpresa con permiso de la American Heart Association.
Todos los derechos reservados © por la American Heart Association.
Para obtener más recetas e información,
además de un prendedor de vestido rojo,
visite GoRedCorazon.org o llame al
1-888-474-VIVE.
©2012, American Heart Association. También conocida como “The Heart Fund.” Y el vestido rojo es una marca registrada de DHHS. 9/11DS6242
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