Physical Activity Recommendations for Weight Loss

To maximize benefits, exercise should be done in at least 10 minute bouts. For weight loss or weight maintenance, follow the recommendations below:

1. At least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

• Aerobic activity not only burns calories, but it also keeps your heart healthy.

2. At least twice per week, participate in strength training exercises like weight lifting or weight baring activities.

• Strength training increases muscle mass. When muscle mass increases more calories are burned to maintain this new mass. With more muscle, more calories are burned to stay alive, which means metabolic rate increases. This can help aid with weight loss.

*Table estimates calories burned on average based on different weights. Actual calories burned may differ based on intensity of workout and person’s weight. Talk with your doctor to ensure your health is compatible with exercise. (Source: http://www.mayoclinic.com/health/exercise/SM00109)

Submitted by:
UTK Dietetic Intern

Exercise Tips for Weight Loss and Weight Maintenance

Exercise can help at every age and is essential to any weight loss or weight maintenance regimen. If calories burned are greater than calories taken in, then weight loss will occur. Many people feel overwhelmed when it comes to exercise. The good news is that you can start out slow then build up, and every bit helps. Check with your doctor to ensure it is safe for you to start exercising.

Here are some tips if you are just starting out:

• Read about the benefits of exercise for motivation
• Exercise offers many benefits for physical and mental health
• See this website for examples: http://www.cdc.gov/physicalactivity/everyone/health/index.html
• Start slowly by introducing exercise bouts lasting about 10 minutes a few times a week
• Don’t over-do exercise at first to avoid soreness or feelings of inadequacy
• Set goals for exercise
• Make specific and reasonable goals to stay on top of exercise
• Example: I will exercise for 45 minutes next week. I will break this down into 15 minutes of exercise on Monday, Wednesday and Friday after work. I will record my exercise in a diary.
• Track your exercise (minutes and type) in a physical activity diary
• Reward met exercise goals with a non-food treat
• Example: Shopping, fishing, hiking, or spending time with a loved one you don’t see often.
• Make it fun
• Pick activities that are enjoyable
• Get an exercise buddy
• Set time to take each day for exercise
• Take an hour of TV time or find other time to make for exercise; this will help make a habit of being active
• Exercise with friends or family
• Get a support system in place to help stick with an activity plan
• Example: Exercise with your spouse, best friend or dog.

Submitted by:
UTK Dietetic Intern

An RD & CSA: Weeks 6 and 7

I hope everyone had a wonderful 4th of July!

Tis the season for cook outs and fun by the pool. I was in such a rush to get to my July 4th cook out that I didn't take a picture of week 7's share. Sorry about that! Week 6 was both beautiful and delicious.. See below for recipe ideas.

Swiss chard, turnips, spring onions, potatoes, purple cabbage, squash, arugula, zucchini

 { Week 6 Share }

Swiss chard: Spaghetti with Swiss Chard

Turnips + potatoes: Mashed Potatoes and Turnips with Horseradish
Purple cabbage: sauteed with garlic, served on bratwursts and hamburgers
Squash: veggie kebobs

Zucchini: Zucchini and Goat Cheese Dip

Arugula: Pasta with Cherry Tomatoes and Arugula

{ Week 7 Share }

Kale: Spicy Kale Stuffed Shells
Tomatoes + tomatillas + onions: salsa (recipe below)
Green beans: roasted
Zucchini + squash: more zucchini dip from week 6

This is what happens with Dietitians plan cook outs!

So obviously our cook outs are not short on veggies.. or colors! For the most part, everyone has their go-to cook out contribution. I usually include salsa in mine.

I couldn't tell you the last time I bought salsa at the grocery store. I prefer to throw ingredients together at home. Needless to say, I was super excited to see both tomatoes AND tomatillas in my share last week.

Salsa at a pool party is pretty much a necessity. Sometimes I use fresh tomatoes, sometimes I use canned - whatever I have around. I actually added a can to my fresh this go round to bulk it up.

{ Recipe }

Homemade Salsa

3 tomatoes, medium
2 tomatillas, medium
1 onion, medium
1 jalapeno (with or without seeds, depends on your heat preference)
3-4 garlic cloves, minced or chopped
1/2 bunch of cilantro
1 can of diced tomatoes (low/no sodium is even better!)
Lime juice
Salt and pepper

Quarter the tomatoes, remove seeds so the salsa is less watery. Quarter the tomatillas and the onion. Roughly chop the jalapeno and remove all or some seeds. Roughly chop the cilantro.

Throw tomatoes, tomatillas, onion, jalapeno, garlic, and cilantro into a food processor and blend until you get the texture/consistency you want. --This is when I threw in the canned tomatoes.

Squirt in some lime juice, add a little salt and black pepper. Serve!


Helpful hint: You don't have to serve salsa with tortilla chips. Try fresh veggies or add it to your scrambled eggs!

Have you ever made your own salsa?

Jen, MS-MPH, RD, LDN