by Heather McMillion
National Physical Fitness and Sports Month encourages individuals of all ages and abilities to get moving. For ideal health, growth, and development experts recommend varying levels of activity for different age groups. Preschool-aged children (3-5 years old) should be physically active throughout the day (aim for about three hours every day). School-aged youth (6-17 years old) will ideally get at least 60 minutes of activity every day. Adults should aim for at least 150 minutes of activity each week and strength training activities at least twice a week. Elders need at least 150 minutes of activity each week, strength training activities at least twice a week, and to mix in stretches and activities to improve balance about three times a week.
Physical activity has many benefits, such as improving mood, sleep, blood pressure, blood sugar, heart function, brain function, flexibility and balance. In addition, regular movement can help reduce stress, anxiety, and depression, manage weight, and decrease risks from chronic conditions such as diabetes and cardiovascular disease.
There are endless ways to be active. Here are some ideas to get you started:
·Go for a walk on the tundra.
·Take a 5-minute moving break every hour when you are working or watching TV.
·Play with your children outside. They will love it and you’ll be active too!
·Participate in subsistence activities, such as fishing, hunting or berry picking.
·Explore online exercise videos that can be done in your house.
·Help elders or others with chopping wood, shoveling snow or home improvements.
·Take up traditional dancing
·Exercise with Mom on Mother’s Day, May 14, 2023
·Take advantage of resources specific to your community, such as access to a school or community gym
For increased health benefits, pair your physical activity with healthy eating. Our bean burgers are delicious, fast, inexpensive, and nutritious!
Bean Burgers
Ingredients:
•2 cans (15.5 ounces each) red kidney beans, rinsed and drained
•1 medium carrot, shredded or finely chopped
•1 teaspoon chili powder
•1 teaspoon dried oregano
•¾ cup dried breadcrumbs or 1 cup of rolled oats
•2 large eggs, slightly beaten
•Salt & Pepper (to taste, optional)
•3 tablespoons olive oil
Preparation:
1. In a large mixing bowl, lightly mash beans, leaving some whole.
2. Add carrot, chili powder, oregano, breadcrumbs, and eggs.
3. Season with salt and pepper.
4. Stir until thoroughly combined.
5. Divide mixture into 4 portions.
6. Pat each portion into a patty shape.
7. Heat 2 tablespoons of oil in a large nonstick skillet over medium heat.
8. Add patties and cook, undisturbed, until bottom forms a brown crust and most of the oil is absorbed, about 10-12 minutes.
9. Flip patties and add the remaining tablespoon of oil to the pan, coating the pan bottom.
10. Cook, undisturbed, until second side is browned, and patty is heated through, about 8-10 minutes.
Notes:
•Kidney beans can be replaced with other types of beans such as pinto and black (no green beans). Home-cooked beans can be used instead of canned beans.
•If you are missing any spices, leave it out or make a substitution. The flavor of the dish will vary based on the spices used.
•Olive oil is one of the healthier oil choices, but other oils/fats may be substituted.
•To make this recipe even healthier, see if you can reduce the amount of oil used.
•Serve this bean burger as you would a meat burger.
Adapted from – https://www.marthastewart.com/1106712/red-bean-burgers-avocado-and-lime
Heather McMillion, MS, RD, LD, CDCES writes from the YKHC Diabetes and Prevention Department.
