Page 27 - February 20, 2025 Bulletin

LIVE WELL. WORK WELL. 20
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MONTHLY HEALTH & WELLNESS NEWSLETTER

FEBRUARY 2025 EDITION

The Benefits of Strength Training MONTHLY

Strength training, also known as weight lifting or resistance training, is
growing as a fitness trend as people recognize its impact on long-term RECIPE
health. The goal is to use your body weight or equipment (e.g., free weights,
kettlebells and resistance bands) to build muscle mass and endurance. CONFETTI GRAIN SALAD

Makes: 6 servings

INGREDIENTS
• 1 1/2 cups brown rice (uncooked)
• 3 cups water
• 2 lemons (juiced)
• 3 green onions
• 1/4 cup fresh parsley (minced)
• 1/2 tsp. salt
• 1 dash black pepper
• 1/4 cup olive oil
• 1 1/2 cups mixed vegetables (cut into small pieces)

PREPARATIONS
1. Wash the rice and put it into a 2-quart pot with
water. Bring it to a boil, lower heat to simmer and
It’s recommended to incorporate muscle- cook uncovered until all the water is absorbed.
strengthening exercises at least twice a This should take approximately 45 minutes.
week, combined with aerobic activity.
2. Pour it into a medium sized bowl and allow it to cool.
3. Pour the lemon juice over the rice and stir.
When the rice is cooled to lukewarm, add the
vegetables, salt, black pepper and oil.
This type of exercise isn’t just for athletes; anyone can benefit from regular strength 4. Stir and chill for at least 1 hour. This dish also can
training. Think of it as training for everyday life. Strength training allows you to be served warm.
perform daily tasks—such as climbing stairs, lifting children and doing household
chores— more easily, which is especially important as you age. Regular strength
training may result in: NUTRITIONAL INFORMATION
• Increased muscle mass (per serving)
• Stronger, denser bones • Total calories: 216
• Boosted metabolism • Total fat: 8 g
• Better flexibility and mobility • Protein: 4 g
• Reduced risk of injury or falls • Sodium: 169 mg
• Lowered risk of heart disease and diabetes • Carbohydrate: 32 g
• Elevated mood, self-esteem and brain health • Dietary fiber: 4 g
• Saturated fat: 1 g
Strength training provides several benefits, but start slowly and focus on your form • Total sugars: 2 g
first. As you get more comfortable, you can add more weight or resistance or
increase repetitions. If this feels intimidating, online videos, small group classes or
trainers can help. Always speak with your health care provider before beginning a Source: MyPlate
new exercise program.

Zywave, 2025.
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as
professional advice. Readers should contact a health professional for appropriate advice. © 2025 Zywave, Inc. All rights reserved.

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