January 19, 2006

It’s a good idea to learn how to do something new now and then, to stretch yourself a little.

I literally stretched myself during my first foray on a cross-country ski trail. I rediscovered some muscles and they weren’t very pleased about being disturbed.

As I was concentrating on coordinating my sliding feet and swinging arms, I was telling myself how good this was for me. Cross-country skiing is one of the best cardiovascular workouts there is.

Here I was, reducing my risk of stroke, heart disease, high blood pressure, diabetes and some types of cancer by getting physical activity. I was building stronger bones and toning muscles. Not only that, I was improving my flexibility and controlling my appetite.

Supposedly, I was reducing my level of stress and improving my mood, too. I’m not too sure about that. I was worried about falling down and breaking something.

I was, however, living up to my resolution to get more activity that is physical during the cold winter months. I had given my husband new skis for Christmas. I had “old ones” that I had bought from a friend years before, with great intentions.

I was cruising along pretty well on the flat land. Then I came to several hills. I dug in my poles and tried to hoist myself up the first hill. Then I slid backwards all the way down the hill.

I tried again. It was me and my poorly waxed skis against the hill. Guess who won. My husband, who found this situation amusing, came in handy as a makeshift ski lift.

By this time, I was quite warm despite the chilly air. I had been a bit overzealous in the layering of my clothes.

Proper clothing is important when doing outdoor winter activities. Layering can keep you warm and comfortable. For example, avoid wearing cotton socks as your first layer. Wear wool or nylon socks to wick away perspiration and prevent your feet from getting cold.

Wear a thin layer, such as a turtleneck and thermal long underwear, followed by a sweater or two, water-resistant warm pants, a short jacket, a warm cap and waterproof gloves. Be sure your jacket is short enough to allow good leg mobility.

I decided not to wear a bright red jacket again until I had practiced skiing a little more. In red, you’re just too visible to all the experienced skiers when you can’t quite make it up snowy hills.

Skiing is an excellent calorie burner. For example, a 130-pound person who cross-country skis at a slow pace will burn more than 400 calories per hour. A 155-pound person will burn nearly 500 calories per hour and a 190-pound person, 600 calories per hour. Those figures are about twice the calories you’d burn per hour while walking at a moderate pace.

I made it two miles on my first ski attempt. After that, I took my skis to a shop to be waxed professionally. I more than “earned” a 230-calorie bowl of this comforting bread pudding recipe.

Bread Pudding

8 slices of day-old bread, cut in 1-inch cubes
2 eggs, slightly beaten
2 1/4 c. skim milk
1/3 c. brown sugar
2 tsp. cinnamon
1 tsp. vanilla
2 c. raisins
Optional toppings: reduced-fat whipped topping and banana slices

Preheat oven to 350 degrees. Cut bread into 1-inch cubes or tear in pieces. Combine the eggs and milk in a mixing bowl. Add cubes and mix. Stir in remaining ingredients. Grease or coat an 8- by 8-inch baking dish with nonstick cooking spray. Pour mixture into the baking dish. Bake for about an hour. It is done when a knife inserted in the pudding comes out clean.

Makes six to eight servings. A sixth of the recipe has 230 calories, 42 grams of carbohydrate, 3 grams of fat and 2 grams of fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Rich Mattern, (701) 231-6136, richard.mattern@ndsu.nodak.edu

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