How often does your life feel like a juggling act? Carving out time to work out, de-stress, shop for food, cook and sleep — in addition to meeting work, family and social obligations — can feel impossible. But what if you could knock out two of those priorities — preparing a meal and exercising — at the same time? You can. In fact, if you watch any of the cooking shows or have spent time preparing a meal, you know that cooking in and of itself is active. Take that movement a step further by following these tips:
1. Chop and shop.
Knife skills require fine motor movements, so slicing zucchini, beets, carrots, broccoli or cauliflower is healthy in more ways than one. You can freeze them for later, roast them for dinner or enjoy them raw in a salad or as a dipper instead of chips or crackers. For added movement, blast some music and get stepping while you are prepping. While you are waiting for water to boil or vegetables to roast, do some leg lifts, practice side bends, use a chair for triceps dips or get down on the floor for crunches and planks. This is a true “value meal” — food and fitness all in one.
[See: 5 High-Tech Cooking Gadgets.]
2. Cook from scratch.
Making bread is an upper-body workout. You have to knead the flour, water and yeast to yield a great-tasting, wonderfully-textured product. If you are concerned about portions, you don’t have to make loaves of bread. Consider making small rolls or pizza dough, or even freezing your dough for future use. Opt for whole-grain flours to add more fiber as well as texture, and add herbs or spices to enhance flavor without calories. As an added bonus, work on your thighs with some squats while waiting for the bread to rise.
3. Take yourself to an appliance boot camp.
If the only things you combine in your blender are fruit, milk and yogurt for a smoothie, it’s time to experiment. Blenders are great for soup, bean dips, guacamole and even baby food. You can blend frozen bananas to make ice cream. And, making your own saves a trip to the grocery store and your hard-earned cash. Your coffee grinder is great for beans, but also for grinding flaxseed, nuts and spices. A cast-iron pan is not only great for searing meats or making iron-rich tomato sauce, its weight can help you do some shoulder work before you start to cook!
4. Get crock fit.
At the end of the day, if you have to choose between going to the gym or going home to prepare a meal, consider becoming “crock fit.” With a crockpot, you can put everything in the pot before you leave for the day, get your workout in and come home to a great meal — and only one pot to clean! The beauty of the crockpot is that it lends itself to a complete meal: protein, carbs and vegetables. If you are an early morning fitness fan, put your crockpot on while you sleep and enjoy a hearty start to the day that doesn’t get in the way of your favorite class.
[See: 11 Healthy Veggie Recipes That Prove Slow Cookers Are for More Than Meat.]
5. Give your mouth a workout.
Include foods to chew such as fresh fruit, salads and cooked vegetables in your meals. Push the boundaries with some new taste sensations, such as pairings of bitter and sweet or sour and salty. For example, try broccoli with a drizzle of maple syrup or lemon caper sauce on fish. Get to know umami flavors by adding sundried tomatoes, mushrooms, Parmesan or all three to a turkey burger.
Change up the temperature by turning up or down the heat. Cold soups can be delightful in the summer while a steaming bowl of chili is much more satisfying on a wintry day. Roasted vegetables are lovely as a side on a dinner plate or tossed into pasta, but they’re also delicious cold when added to a lunch salad.
Add crunch with nuts, roasted beans, freeze-dried fruits or vegetables, or a grain such as wheat berries. Taste, texture and temperature increase the chance of being satisfied with a meal that is not oversized.
[See: 9 Ways to Actually Make Eating Well Fun This Summer.]
When time is tight, you don’t have to compromise your food or your fitness. Chopping, kneading, blending and pureeing result in meal creation and time to play.
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How Active Is Your Kitchen? originally appeared on usnews.com
