Community Greens

People of all colors discussing evergreen ideas.

Healthier Lifestyle Workouts

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Inter-generational Workouts
Frederick Douglass Center
885 Columbus Avenue (Btwn 103/104th Street)
6:45 – 8:00p.m.
212 865 – 6337

October 2019
Monday 7th……….……….…Aerobics/Abs
Wednesday 9th.……………..Yoga/Pilates/Abs
Monday 14th>………….….… No Session
Wednesday 16th …………… Cross Training/Abs
Monday 21th..……….……….Stations/Abs
Wednesday 23rd.…………..Yoga/Pilates/Abs
Monday 28th ………………..Aerobics/Abs
Wednesday 30th.…………..Cross Training/Abs

Instructor: Kelsey Stevens 
Center Director: Amy Hyman

The November schedule will be disseminated at the last session of this month.

Filed under: Community Green, Fttness, Health, Healthy Living, The Fit Chick, , ,

Walking or Running

Our early milestone in life is learning how to walk. Our parents cant wait for the moment we take our first steps. They re-live the moment forever and often feel unfulfilled if they missed the first ones. It seems, however, in our late 20’s to early 30’s, after we have completely mastered walking, or when we buy our first car, we work as hard as we can to do as little of it as possible. A recent study suggests that’s a big mistake.

“Walking sends specific pressure waves rippling through the body  and this acts on specific arteries by increasing the blood supply sent to the brain.”

More brain blood supply naturally improves brain function and cell growth in many ways. But simply walking to the bus stop in the morning make us fit. We need to walk 3 times a week for about 40 minutes to get the best benefit. Can’t do 40 minutes? Other recent studies suggest breaking up exercise sessions to smaller units can be just as beneficial.

Where does running fit in? It seems the different pressure pattern on the foot doesn’t provide the same blood flow or pressure wave and is not a beneficial as walking. The best benefit seems to occur when you walk briskly enough to get your heart rate to about 120 beats a minute. This seems to create a rhythm that optimizes blood flow and breathing. And, yes, you should work at breathing smoothly and rhythmically while you walk. Hey, Get To Stepping! – The Fit Chick

 

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Filed under: Community Green, Fttness, Health, Healthy Living, The Fit Chick, , , , ,

Dirty Dozen vs Clean Fifteen

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These days everyone urges you eat more fruit and vegetables to improve your health and well-being but if you don’t want to consume a chemical cocktail of at least 47 different additives, memorize and try to avoid the items below if they are non-organic:

The “Dirty Dozen”
Celery
Peaches
Strawberries
Apples
Domestic blueberries
Nectarines
Sweet Bell peppers
Spinach, kale, collard greens
Cherries
Potatoes
Imported grapes
Lettuce

You’ll be safer buying these fruits and vegetables even if they are non-organic:

“The Clean Fifteen”
Onions
Avocados
Sweet corn
Pineapples
Mango
Sweet peas
Asparagus
Kiwi fruit
Cabbage
Eggplant
Cantaloupe
Watermelon
Grapefruit
Sweet potatoes
Sweet onions

Always wash fruits and vegetables but understand washing will reduce the amount of pesticides that may remain, not eliminate them.

If it not on the list, a helpful rule of thumb may be buy produce that has thicker skin. When pealed it will have provided a better layer of protection.

Filed under: CGCooks, CGGrows, Community Green, Cooking, Food, Health, Healthy Eating, ,

Walk Your Way to Better Health

Working out regularly can extend your life, ward off heart disease and various cancers, rebuild muscle and bone strength lost with age, and reduce levels of anxiety and depression, but most adults don’t get enough exercise.

Walking daily can significantly transform your health, extend life, prevent disease, and make you happier. Best of all, you can get all those benefits just by deciding to regularly go for a walk.

Aim for 22 minutes a day, or 30 minutes a day five days a week – a total of 150 minutes per week. Guidelines suggest a minimum of two and half hours of moderate intensity activity – or 75 minutes of vigorous intensity activity – plus at least two muscle-strengthening days a week. Walking doesn’t include strength training. But even meeting the moderate activity guidelines can do a lot.

“Walking has been described as the ‘perfect exercise’ because it is a simple action that is free, convenient, does not require any special equipment or training, and can be done at any age.” It’s better to keep up a decent pace, however, because a study of more than 50,000 adults found people who walked regularly at a quick or average pace were about 20% less likely to die – and 24% less likely to die from heart disease – when compared to slow walkers.
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While life extension and disease reduction are important, other studies have shown that even a 30-minute walk on a treadmill can lift the mood of someone suffering from depression. So lighten up. Take a walk.

The Fit Chick

Filed under: Community Green, Fttness, Health, Healthy Living, The Fit Chick, ,

Grilled Eggplant

I’m a fan of wholesome food made fast. Recipes that take more than an hour or have more than 5 ingredients don’t usually make my dinner table. When it comes to fresh vegetables, grilling makes the fastest and simplest alternatives. Now that they’re ripening in the garden, lets start with Grilled Eggplant.

grilled-eggplant

Serves 6-8 Ready in 20 minutes

Ingredients

  • 1 large eggplant
  • 1⁄3 cup butter or 1⁄3 cup margarine, melted
  • 1⁄2 teaspoon garlic salt
  • 1⁄2 teaspoon italian seasoning
  • 1⁄2 teaspoon salt
  • 1⁄4 teaspoon pepper

Directions

  • Peel the eggplant, and then cut into 3/4-inch slices.
  • Combine butter, garlic salt, and Italian seasonings; stir well.
  • Brush eggplant slices with butter mixture, and sprinkle with salt and pepper.
  • Place eggplant on grill; grill over medium heat 10 minutes or until tender, turning and basting occasionally.

Filed under: CGCooks, Community Green, Cooking, Food, Health, Healthy Eating,

About Community Greens

It takes more than a village to raise a child in today's world. The world is more than flat or round or sun and moon. It's also the village on the other side of the river. The objects in the sky are different from that view. Community Greens, griot-like, tells a story. I invite you to share my view.

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Chuck Vasser

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There are more of us people of color out there than you realize and we are coming together to express our concerns, ideas and sit at the table!

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The CG Fit Chick

The push-up is an essential muscle-building move. They're a barometer of your overall cardiovascular health as well. A recent study by the Harvard T.H. Chan School of Public Health found that men who can complete 40 consecutive push-ups have a 96% lower risk of coronary artery disease and heart attacks in the future compared with those who can only do 10 or fewer. Push-up capacity was more strongly associated with lower incidence of cardiovascular disease events than was aerobic capacity as estimated by a treadmill exercise test. If you're not hitting 40 but can still perform more than 10, you're doing some good. Heart disease risk decreased with every push-up completed over the baseline of 10.

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Green Tips!

Coffee

Technically, black coffee is a calorie-free beverage, and many people drink it during fasting with no adverse effects. There are some people who experience a racing heart or upset stomach if they use coffee during a fast, so monitor your own experience. You can drink caffeinated or decaffeinated coffee, but any sweetener or milk is prohibited. Spices like cinnamon are totally fine!

Bonus: black coffee might actually enhance some of the benefits of intermittent fasting. This study demonstrated that taking in caffeine can support ketone production. Coffee has also been shown to support healthy blood sugar levels over the long term.

Green Tips

Email

czvasser@yahoo.com

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