Barriers to Physical Activity

Do you ever feel like there are are barriers the size of mountains that prevent you from being physically active? Are there too many hurdles to jump over? Do you feel like you have a: lack of time, lack of support from social influences, lack of energy, lack of willpower, fear of injury, lack of skill, and lack of resources?

Find out what your greatest barriers are by taking this short a simple quiz...Take Quiz!

Once you know what your greatest barriers are you will have a greater ability to try and address those individual barriers.

Eat More...Chicken? Low Fat Chicken Recipes

Oven Fried Chicken
Cook Time: 25 minutes

Ingredients:

• 1 1/4 pounds chicken breasts, cut into four pieces
• 2 egg whites
• 2 cups crushed cornflakes
• 2 tsp paprika
• 2 tsp dried mixed herbs

Preparation:
Preheat oven to 425 degrees.

Place egg whites in a shallow bowl, and crushed cornflake crumbs, paprika and mixed herbs in another shallow bowl. Dip chicken into egg whites, then into cornflake crumbs.

Place dipped chicken on a baking tray coated with nonstick cooking spray. Cook for 20-25 minutes, turning the chicken halfway through.

Serves 4

Per Serving: Calories: 207, Calories from Fat 17, Total Fat 1.9g (sat 0.5g), Cholesterol 82mg, Sodium 269mg, Carbohydrate 12.3g, Fiber 0.4g,

Source: http://lowfatcooking.about.com/od/poultrydishes/r/ovenchicken.htm
 

Apricot Chicken

Cook Time: 22 minutes

Ingredients:

• 4 (5 ounce) boneless, skinless chicken breasts
• 1/3 cup flour
• 2 tsp canola oil
• 1/2 cup apricot preserves
• 1/2 cup fat-free, low-sodium chicken broth
• 1 tbsp reduced sodium soy or tamari sauce

Preparation:

Sprinkle flour on a plate. Dredge chicken breasts in flour. Heat oil on medium heat in a large skillet. Brown chicken for 3-4 minutes per side. Reduce heat to low.

Combine apricot preserves, chicken broth and soy sauce in a small bowl and add to skillet. Cover and simmer for 15 minutes, until chicken is cooked through (juices should run clear).

Remove chicken, cover loosely with foil and keep warm. Turn up heat and cook sauce until slightly reduced and thickened, about 1-2 minutes. Serve chicken with pan sauce.

Serves 4

Per Serving Calories: 292, Calories from Fat 18, Total Fat 1.9g (sat 0.5g), Cholesterol 82mg, Sodium 249mg, Carbohydrate 34.2g, Fiber 0.8g, Protein 34.4g

Source: http://lowfatcooking.about.com/od/poultrydishes/r/apricotchicken.htm

Walking...Marvelously Inexpensive

Walking is a wonderful thing!  It is free and can be done ultimately anywhere, not to mention it is for most people an easy form of physical activity.

Benefits

Benefits of walking could include but are not limited to:

• Help you feel rejuvinated and give yourself a boost of energy
• Reduce stress and help you relax
• Increase muscle tone
• Help your body burn more calories
• Strengthen your muscles and bones
• Increase your fitness level and endurance
• Give you a chance to spend time with friends and family. This is a great socializing time.
• Help maintain a healthy body weight.

Walking and moderate physical activity for 30 mins a day can help reduce your risk for multiple chronic conditions.

• Reduce Risk for Heart Disease
• Reduce Risk or Improve Type II Diabetes
• Lower blood sugar levels (glucose)
• Lower blood pressure
• Lower blood sugar
• Reduce risk of osteoporosis
• Reduce risk of breast and colon cancer

Location, Location, Location
The possibility of walking locations is endless and that is the beauty of walking.  It can be done almost anywhere.  Places you could take a walk could include:

• Neighborhoods
• Local Parks
• The High School Track
• Shopping Centers / Malls
• Recreation Centers
• The Jordan Parkway or Local Walking Trails

References:
http://www.cdc.gov/healthyweight/physical_activity/getting_started.html
http://win.niddk.nih.gov/publications/walking.htm
http://startwalkingnow.org/whystart_benefits_walking.jsp