It's March Madness - No Gym Necessary!

It was March Madness! We were on the downslope of the month and its challenges, but wait there was #noexcuse for not working out! You don't need a trainer, a gym, or special equipment to get that body moving. Most people enjoy dancing even if it is to their own individual beat, music in their heads, or just to shake what their mama gave them! I know I do! In fact, whenever I'm stressed or trying to unwind, or really in a silly mood, I DANCE IT OUT! Yep...sometimes you just have to dance it out, dance it out, dance, dance, dance! You get what I'm saying.

Well, there are all sorts of exercises you can do anywhere. We at RMDSF want to know how our Chicks Who Play actually play. What do you do when you can't make it to the gym or when it is snowing outside or when you only have 10-20 minutes? I used to belong to a gym then I took inventory at home and found that I didn't need a gym. The gym was $40/month and cost me an extra two tanks of gas/month, and an extra 30 minutes in travel time each day I attended. Don't get me wrong; I think a gym can be well worth the added expense. But, I didn't see the benefits and found that I really only liked the bellydancing classes, Zumba, and kickboxing. 

So, I was at home and thought about all of the exercise focused items I had here. Well, my complex has a full gym. Yeah, I only go to use the stationary bikes and for the occasional weight training session. But here, I have a gym quality treadmill, stability balls, a jump rope, resistance bands, hand weights, assorted DVDs, Wii Fit, a yoga mat, and Youtube! I'm sure I've left something out. Nonetheless, I have all of this stuff, but truthfully, I just need me. Walking, jumping jacks, burpees, pushups, squats, and ab exercises do not require any equipment or videos. So, there is no excuse for not exercising. Go ahead...shake that body! Shake those calories down! Move those curves!

I like to do an assortment of exercises, but I need something that makes me sweat to feel accomplished. Since the weather has been uncooperative, I often walk on the treadmill on days that I cannot meet up with my walking partner and hit the trails. For strength and cardio, I use cross training videos. My favorite is Insanity by Shaun T, but it is too long for that level of intensity. Hey, I'm still a beginner! LOL! So,sometimes instead, I use Jillian Michael's 30-day shred. I prefer level 2. It gives me a good sweat, but I do find it just a little boring. Just last week, I purchased the shorter Focus T25 by Shaun T. I'll let you know in a few days if it becomes my preferred video. When I'm at my oldest sister's house, I pull double duty with Zumba and walking her doggy, Kilo Buddy. 

 I plan to start the C25K program this spring. I am not a runner nor do I want to be, but I want to know that I can do it. So, I am doing the couch to 5K program for that reason alone. Besides, it can come in handy for my next 5K (per my niece). It's always good to challenge yourself...your life may depend on it.

March Nutritional Challenge - Crockpot Hawaiian Chicken Wraps

Happy National Nutrition Month! March is full of excitement. It is the intersection between winter and spring that keeps us on our toes. Some days it is nice outside, other days, you feel like a snow bunny. Well, one thing is for sure, you still have to eat! So, we felt that March should be our month of #NOEXCUSES! 

This unusual time of year leaves us confused over what to cook. Do you want a warm soup or something light and easy? Are you going to be home and able to caress a meal or will the hustle and bustle of life keep you going? Fear not! The slow cooker (or as we know it the Crockpot) is here to save the day! It's a flash from the past but remains a useful tool for healthy living. It saves you time. And, it saves your brain power from having to come up with excuses for not providing a healthy meal for your family or yourself. 

Until I realized how much I love soups, my slow cooker was a dust collecting large dip server or meatball warmer. Yes, I only used it when we were having a family gathering and needed an additional warmer. Occasionally, I would make a spinach and cheese dip (which I do not like) and take to a potluck party. But, mostly, it stayed on the shelf in the cabinet. About a year or two ago, my sister remodeled her kitchen and remarked that she needed to get a matching slow cooker. I didn't think anything of it until I started searching for a Christmas present for her. I found a very lightweight and reasonable Crockpot (brand) that matched her updated kitchen. It was shortly after that I fell in love with soups again. A coworker/friend and I would go to Olive Garden and get the chicken gnocchi soup. We wouldn't even eat our meal because the soup was fantastic! Soon, we only wanted soup, salad, and breadsticks, even for dinner. I needed to learn how to make this soup without all of the calories, salt, and fat. So, I pulled out the slow cooker and altered the copycat recipe I found online. From there, I've employed that slow cooker to do so much more. 

For the March challenge, I chose to make a happy summer meal. March has been somewhat challenging for me, so I wanted to feel the sunshine in and out! And, hawaiian chicken wraps with sweet potato chips feels like sunshine. They are sweet, spicy, juicy, tangy, and comforting all wrapped up. So flavorful without the guilt. I adapted a recipe I found on Slender Kitchen. Chicken, pineapples, asian flavorings, garlic, ginger, and peppers...YUM! Be sure to taste your flavorings so that your dish isn't too salty. I used low sodium teriyaki and soy sauces, but still had to modify the amounts greatly. Check out the video below.

I hope you like the video. Remember, the crockpot challenge has been upgraded with two opportunities. You can submit any healthy slow cooker recipe and image collage or video. Additionally, Kim Anderson has issued a healthy crockpot chili cook-off challenge for an additional prize! There is #noexcuse for not cooking healthy. Grab some ingredients and a slow cooker...your life just may depend on it. 

February Nutrition Challenge - Healthy Chicken Noodle Soup

 The February Nutrition Challenge is to make a heart healthy soup. This challenge could not have been timed more perfectly. With the adverse weather that most of the United States have had, we have been unusually impacted in the southeast with ice, freezing rain, and snow. Having a hearty healthy soup is just want you want when you come in from the cold or snuggle with the family during the "snow day." Sodium, cholesterol, and fat are key in this exercise toward healthier living. I also utilized some shortcuts to save time and cut out some of the bad stuff. 

Chicken noodle soup is one of America's favorites. So, I wanted to make a lighter, healthier, and cost-effective version. My 5-ingredient chicken noodle soup turned out wonderfully delicious and quite healthy. I think I will be incorporating this one into my normal rotation. Who needs canned and bottled soups when you can make it at home for less and healthier!

 The ingredients are easy - one of our newest time savers is Birds Eye Recipe Ready frozen vegetable mixes. For this soup, I used the "mirepoix" mix. It includes the holy veggie trinity: onions, carrots, and celery. This is the based for lots of recipes and perfect for chicken noodle soup. We give these shortcuts the thumb up because they saves time and money. All the chopping is done for you, so no excuse about not having time to chop all of the vegetables. They are frozen at their freshest point, so no worries about having to find good produce. The mix is already done, so you do not have to buy a variety of vegetables that you may not use often. And they are frozen, so no worries about them going bad quickly. And finally, they are affordable. I paid $1.29 for this bag and only used a quarter of it for four servings. Birds Eye has lots of these mixes for all sorts of recipes. If you are making a stew or chili for your February challenge, they have you covered! 

In this recipe, I also use organic chicken broth, organic chicken, and whole wheat noodles. Harris Teeter was having a great sale on Swanson Chicken Broth and I had a coupon. So, you know I was especially excited. So, I only spent $1.50 for a 32-ounce carton. I chose low fat, low sodium, free range, hormone free, certified organic. For more health savings, try vegetable broth to further reduce the fat and cholesterol. I wanted the protein and a more authentic chicken soup. So, I got the chicken broth. Because I was adding chicken to the soup, I diluted the broth with water to reduce the amount of sodium.

 I chose Ronzoni's whole grain extra wide egg noodles. They are light and made only with egg whites. No yolks...less cholesterol and fat. They are not gluten free, so you may choose something else if that is a problem for you. I had some chicken left over from a shredded chicken salad I'd made earlier in the week. I used the leftovers to save money and time. The chicken was originally roasted in the oven with a spritz (yes, I have a spritzer) of olive oil and fresh ground black pepper. I added the broth, water, and chicken first. I let it come up to a boil so it could develop rich flavors, then I add the vegetables and noodles. Once the soup boiled and the noodles were tender, I added the black pepper to taste. 

Voila! 10-minute fresh and flavorful chicken noodle soup. I love this soup. I hope you will too! 

January Activity Challenge - Nature Walk

January Chicks Who Play Challenge activity option is to take a 20-minute nature walk. Not only is taking a walk in the great outdoors great exercise, it is a wonderful mind-clearing, meditative opportunity. Here, I took just over a 30 minute walk at Hugh MacRae park in Wilmington NC with a walking partner. I finished my 3.0 miles indoors. The weather was quite chilly and a bit damp, but exhilarating nonetheless. Get outside and inhale that fresh air...your life may depend on it.

January Green Detox Smoothie!

As part of the 2014 monthly Chicks Who Play monthly challenge, here is an official RMDSF post of Angela Douglas making a Cherry-Spinach smoothie. Don't worry, the fruit will completely disguise the taste of the greens. Spinach is milder and usually acceptable to beginners, but you are welcome to try denser greens like romaine, spring mix, collards, swiss chard or kale.

Chicks Who Play!

 

RMDSF Launches 2013 Monthly Activity Reward Program

 Online monthly reward program designed to encourage women to meet up with friends, family members, community groups and other active health enthusiasts to develop healthier lifestyles.

Chester SC -RMDSF announces today the official launch of Chicks Who Play™, a monthly reward program designed to encourage women to become more active by meeting up with others to workout, learn something new about their own health or healthy lifestyles, take advantage of community and governmental resources to achieve better health and seek improvements in the quality of life consistent with RMDSF’s mission. This year's theme is centered on girl power and the idea of feeling youthful and fun again.

Chicks Who Play™ was developed from our blog’s monthly themes of 2012. In 2013, we want to reward you for your activity. To participate and win in Chicks Who Play™, you must first “like” the RMDSF Facebook page (www.facebook.com/RMDSF) and/or follow us on Twitter (@onlineRMDSF). Then, you must comment on our Questions of the Month to be entered into the drawing for a monthly reward. Each responsive and complete comment will receive an entry in the drawing. So, yes, you may comment more than once to increase your chances of winning. Some opportunities to win may be based on accumulated points or require the submission of pictures, video, and other media. Program details are provided on our website.  Examples of reward: gift cards, juicers, groceries, blenders, exercise accessories or equipment, videos, mp3 players or iPods, event tickets, spa treatments, bowling passes, personal training sessions, etc.   We are currently working with our sponsors to offer the best motivating rewards for our Chicks Who Play™.  

About RMDSF

The mission of RMDSF is to increase the capacity for proper health and nutrition in the Carolinas and to provide families of the Carolinas with necessary information and education on addressing poor nutrition, sedentary lifestyles, preventable chronic diseases, and overall tools to better health and quality of life. RMDSF was founded in 2008 in honor of Mrs. Rosa M. Douglas and her mother, Eunice Feaster Wright. It is a 501c3, tax-exempt nonprofit organization that focuses on their major issues of concern: education, women’s health, culinary arts/food service, and community awareness and leadership in the Carolinas.  RMDSF’s events have a specific method, edutainment - Education and Entertainment - to encourage women to adopt healthy lifestyles. Angela  Douglas, Co-founder and President says “Our goals for Chicks Who Play™ will be to encourage women to leave their sedentary lifestyles behind and find the fun in physical activity again. We want to get people motivated about moving their bodies.” Our website, blog, and social media provide information, tips, and resources about becoming more active and developing a healthier lifestyle.  Chicks Who Play™ is the latest addition to our integrated online promotions of good health. For more information on RMDSF, visit us online at www.rmdsf.org.

 

Contact

 

Angela Douglas, President
Phone: 803-250-1948
adouglas@rmdsf.org

September 2012 Monthly Challenge Issued!

The September 2012 monthly challenge has been issued. We are letting the frying pan take a 10-day vacation! Check out the Monthly Challenge page for details.