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Aerobic Hip Hop

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Aerobic Hip Hop

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The 1-2 step is well-known as part of Ciara’s video. Learn the 1-2 step hip hop dance move in this free aerobic dancing video from a choreographer.

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor, although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting physical fitness, practitioners perform various routines comprising a number of different dance-like exercises.

Formal aerobics classes are divided into different levels of intensity and complexity. Aerobics classes may allow participants to select their level of participation according to their fitness level. Many gyms offer a wide variety of aerobic classes for participants to take. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class.

History

Both the term and the specific exercise method were developed by Dr. Kenneth Cooper, M.D., an exercise physiologist, and Col. Pauline Potts, a physical therapist, both of the United States Air Force. Dr. Cooper, an avowed exercise enthusiast, was personally and professionally puzzled about why some people with excellent muscular strength were still prone to poor performance at tasks such as long-distance running, swimming, and bicycling.

He began measuring systematic human performance using a bicycle ergometer, and began measuring sustained performance in terms of a person’s ability to use oxygen. His groundbreaking book, Aerobics, was published in 1968, and included scientific exercise programs using running, walking, swimming and bicycling.

The book came at a fortuitous historical moment, when increasing weakness and inactivity in the general population was causing a perceived need for increased exercise. It became a bestseller. Cooper’s data provided the scientific baseline for almost all modern aerobics programs, most of which are based on oxygen-consumption equivalency.

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Heart Healthy Snacks

Heart Healthy Snacks

These snacks get our hearts pumping, literally and figuratively. They’re delicious alternatives to the ho-hum bag of chips or candy bar. Skip the drive-through or the candy aisle and load up on some heart-healthy snacks that will not only maintain your cardiovascular health, but may help you drop a few pounds as well.

1. Vegetables dipped in hummus.

Fresh vegetables are low in calories and have many antioxidants, and many have no fat with plenty of fiber to satiate you. Fiber has also been shown to lower cholesterol. Hummus, made from chick peas, is a great alternative protein without saturated fat.

2. Fruit skewered on a stick with a little dark chocolate for dipping.

Fruit has a variety of antioxidants to fight cancer and heart disease. Dark chocolate has a high concentration of flavinols, a type of antioxidant, to fight heart disease.

3. Half of a cantaloupe filled with fat free cottage cheese, a dash of cinnamon and some berries.

The cantaloupe and berries have antioxidants, and the fat-free cottage cheese fulfills a serving of dairy without the saturated fat.

4. Fat-free yogurt with fruit and a sprinkle of nuts.

Get another serving of dairy without saturated fat as well as antioxidants from fruit and unsaturated fat from the nuts.

5. Smoothies with silken tofu and berries plus a dash of grape juice or pomegranate juice.

6. Homemade soup.

Start with a vegetable base. You can buy a frozen vegetable base or containers of vegetable base to load up on antioxidants and fiber. Make sure its low in sodium. Then dump in a bag of frozen or mixed vegetables. Mix in a couple of cups of beans. Make sure to rinse the beans to remove sodium. Season with fresh herbs. “If you want to make it creamy without heart-clogging fat, use low fat soy milk or evaporated skim milk,” says Hendel. She calls it, “The most amazing creamy liquid that you can add for creaminess without fat. It’s a magical ingredient in the kitchen.”

7. Pureed prunes — sneak them into your brownies.

“It makes very chocolaty brownies,” Hendel says. “Pureed fruit will make the chocolate taste more chocolaty, plus you’ve added in something that use less oil or less butter and you’ve added antioxidants because of the pureed fruit. Also fruit has fiber to lower your cholesterol.”

8. Silken tofu or soy milk — substitute for regular milk in recipes.

“It can add heart healthy protein, yet cut down on heart-clogging calories of the other oils you might have used.”

9. Applesauce or apple butter — use in place of oil for muffins.

“Apple butter is one of best ingredients you can add to moisture and pleasant fruit flavor that won’t combat your other ingredients,” Hendel says.

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Healthy Recipes

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Healthy Recipes

We’ve put together eight weeks worth of healthy dinners, complete with the healthy recipes for each day’s main dish.

Click on the link for each week to get the full week of healthy recipes and the meal plans that go with each day. Plan ahead and forget about worrying what to have for dinner, while knowing you are providing your body with great fuel.

Healthy doesn’t mean bland as these dinner recipes show, they are all tasty home cooked meals your family will enjoy.

The nutrient list that is at the beginning of each of the healthy recipes can help you keep your diet in check. Choosing healthy homemade foods instead of overprocessed supermarket or takeout food is an easy way to begin or maintain a healthy lifestyle for your whole family.

The first full week of healthy dinner recipes, seven days of different meals your family will love!

* Rice & Bean Burritos
* Grilled Chicken Sandwiches
* Baked Ziti with Mushrooms
* BBQ Pork Tenderloin Kebabs
* Hearty Clam Chowder
* Beefy Deep Dish Pizza
* Zesty Turkey Burgers

The second week of healthy dinner recipes, with a variety of wonderfully spiced and flavored dishes.

* Ricotta, Artichoke & Onion Pizza
* Teriyaki Pork Tenderloin
* Baked Crab Cakes
* Beef Fajitas
* Roasted Chicken with Roasted Garlic Parsley
* Sausage Lasagna
* Low Fat Reuben Sandwiches

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