Follow these instructions for Exercise Band workouts! GO RED FOR
Transcripción
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 2013 WRD Exercise Poster.indd 1 10/24/12 11:01 AM 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 2013 WRD Exercise Poster.indd 2 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 2013 WRD 10 Foods In Red.indd 1 1/8/13 9:51 AM 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 2013 WRD Nutritional Flyer.indd 1 1/10/13 9:28 AM 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 2013 WRD Nutritional Flyer.indd 2 1/10/13 9:28 AM