WEATHERPROOF EXERCISE PLAN
Don't take a winter break from exercise. When cold weather moves in, try these indoor moves to maintain
your fitness level.
CARDS AND CALISTHENICS
Take a standard deck of cards and assign an exercise, such
as jumping jacks, leg lifts, push-ups or sit-ups, to each suit,
with the face value representing the number of repetitions.
Pick 10 cards for a unique workout each time.
JUMP FOR HEALTH
Clear a space inside for
jump roping, an excellent
cardio exercise.
FUNCTIONAL FITNESS
Gain strength for everyday tasks by
performing combination moves such as a
squat with a bicep curl to work multiple
muscles and joints.
ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE STARTING A NEW EXERCISE PLAN. FOR THE LATEST HEALTHCARE NEWS AND TIPS, DOWNLOAD THE
FREE "HEALTH QUEST U" APP FROM GOOGLE PLAY OR THE APP STORE.
PUT HEALTH RISKS OF SMOKING BEHIND YOU
AFTER YOUR LAST CIGARETTE…
20
3
9
1
5
10
15
blood pressure
and heart
rate drops in
20 minutes
circulation
improves in
three months
breathing
easier and
coughing less in
nine months
risk for heart
disease cut in
half in one year
risk for bladder,
esophageal,
mouth and throat
cancer cut in
half in five years
risk of death
from lung
cancer cut in
half in 10 years
risk of heart
disease equals that
of nonsmokers
in 15 years
Source: www.BeTobaccoFree.gov
FrenchToast CASSEROLE
Wake up your taste buds with this slow-cooker breakfast treat that's low in fat and cholesterol.
INGREDIENTS
• 2 whole eggs
• 2 egg whites
• 1 ½ cups 1-percent milk (substitute
almond or soy milk)
• 2 Tablespoons honey
• 1 teaspoon vanilla extract
• ¾ teaspoon cinnamon
• 9 slices of whole-grain bread
Filling:
• 3 cups uncooked apples, diced
• 3 Tablespoons honey
• 1 teaspoon lemon juice
• ½ teaspoon cinnamon
DIRECTIONS
NUTRITIONAL INFORMATION
Whisk the first six ingredients in a medium
mixing bowl and set aside. In another bowl,
combine filling ingredients, stirring to coat
the apple pieces. Spray the inside of the slow
cooker with nonstick spray.
2. Cut the bread slices in half to make triangles.
Arrange six triangles on the bottom of the
slow cooker, add one-third of the filling, and
repeat until there are three layers of bread.
Place any remaining filling on the top.
3. Pour egg mixture over layers in the slow
cooker. Cover and cook on high for 2 hours
or on low for 4 hours.
Serving size: two triangles. Yields: nine servings.
Calories: 227
Fat: 7g
Cholesterol: 9mg
Sodium: 187mg
1.
Carbohydrates: 34g
Fiber: 4g
Sugars: 19g
Protein: 9g
www.pinterest.com/myhealthquest/healthy-recipes/
Health Quest 3
