The ‘Why’ Behind Working Out

Nutrition News

NutritionNews 1019

October 2019  
by Charlyn Fargo

I think we’ve been looking at physical activity all wrong. We often link it with losing weight, but to be honest, it takes a lot of moving to lose a pound or two. As I’ve learned, the value of physical activity is that it makes you feel better, makes you move better, gives you a sense of joy.

The bottom line? Including some sort of daily physical activity in your life keeps you healthy. That’s really why we should be doing it. Knowing that may be more of a motivator than watching the scale.
Most of us have that backward. We work out to lose weight and then quit when we don’t. But maybe the key is to turn our thinking around: We work out to be healthy, and every day we do, we’re healthier.

A recent study found that increased activity in middle age and beyond may decrease the risk for death from all causes—cardiovascular disease and cancer—according to a study published recently in The BMJ.

Study authors found that middle-aged study participants benefited from increased physical activity regardless of past activity levels, history of cardiovascular disease or cancer or changes in established risk factors, such as overall diet quality, body weight, blood pressure and triglyceride and cholesterol levels. They recommend 150 minutes of moderate-intensity physical activity per week, or about 30 minutes a day.

It’s worth noting that this was a large study, giving it credibility. It included 14,599 women and men ages 40 to 79 years living in the United Kingdom.

I think we can safely apply the results to those of us in the U.S. You can’t go wrong increasing your physical activity, even if you haven’t worked out much before. Take a walk, pump some iron, take a yoga class, go for a swim, or ride your bike. It all counts.

Most of us would agree we want to be healthier as we age. Here’s the simple prescription: Move more.
So why do we let time, kids, work, activities crowd out that simple prescription? I think we need to remind ourselves of why we’re doing it. We eat because we know we need food to live. We include fruits and vegetables, lean protein, whole grains and low-fat dairy because we know they help keep us healthy. Think about working out the same way. We need to move to stay healthy. Do whatever activity you like to do but do it because you know you’re one step closer to your goal of being healthy—and you might even live longer.

What is karela juice, and is it good for you?
Karela juice is made from a rough, bumpy-skinned fruit called bitter melon and seems to be gaining popularity because of its supposed health benefits: lowered blood pressure and improved skin health. But a word of warning: It lives up to its name; it can taste bitter. Typically, you blend the fruit with water to make karela juice. It’s low in calories (16 per cup), high in vitamin C (95% of our daily need) and has 2.6 grams of fiber. The key is making it taste better. You can add a squeeze of lemon juice or a dash of salt.

Here’s a great recipe for grilled fish with skinny grains that is healthy and easy.
It’s from Publix Super Markets.

1 Lemon for zest and juice
2 Tbsps Cilantro, coarsely chopped
1/4 cup Plain Greek yogurt
4 tsps Salt-free garlic-herb seasoning, divided
1 (15 oz) pkg Frozen baby lima beans
1 (8 oz) pkg Tomato trinity mix
1/2 cup Water
1 (8.5 oz) pkg Precooked whole-grain blend
24 oz White fish fillets (such as haddock, cod or whiting)
1 tsp Extra-virgin olive oil

Preheat grill. Zest lemon (1 tsp) and squeeze for juice (2 Tbsps). Chop cilantro (leaves only). Whisk zest, juice, cilantro, yogurt and 1 tsp of seasoning until blended. Place beans, tomato trinity and water in microwave safe bowl; cover and microwave on high for 6 to 8 minutes or until just tender. Drain bean mixture. Microwave grains according to package instructions. Combine bean mixture and grains; stir until blended. Cover and set aside. Coat fish with remaining 3 tsps seasoning and oil; grill 4 to 5 minutes on each side or until charred and 145 F. Serve fish over grains topped with yogurt sauce. Serves 4.

Per serving: 400 calories; 39 grams protein; 51 grams carbohydrates; 4.5 grams fat; 90 milligrams cholesterol; 6 grams fiber; 550 milligrams sodium.

Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Illinois, and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at This email address is being protected from spambots. You need JavaScript enabled to view it. or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at COPYRIGHT 2019 CREATORS.COM

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