Do you have days when exercise just isn’t happening? The mind is willing but your jammed schedule is not. I know I do. Then you’re going to like this research. The Harvard Alumni Health Study found that climbing stairs at a moderate pace burns calories faster than walking on level ground. This burst of exercise or what’s often referred to as interval training changes up the pace for a short amount of time. Think about it. Do you sit most of the day? A couple of months ago I started getting up from what I refer to as my ‘bubble-butt’ chair every hour or two. I climb the stairs close to my office a couple of times and go back to my desk. It helps clear my brain, gets me moving and burns some extra calories.

Another study from Heriot-Watt University in Scotland found that small amounts of what researchers referred to as HIT or high intensity interval training (we’re talking 6-30 second sprints or a total of 3 minutes on a stationary bike done twice a week) improved insulin resistance and glucose tolerance. Both are linked to the risk for type 2 diabetes. Now I can find time for short bursts of exercise. W hat about you?

Remind yourself that although it’s cold outside, hydration still needs to be top of mind when walking or climbing stairs. Family Circle has a promotion going on where you have a chance to win a high-tech water bottle. Go to momster.com/fc/hydrate and share the ways you stay hydrated. If they choose your suggestion as one of their favorites, they will send you a high-tech water bottle from Innate ($16 value). Momster.com is their new social networking site for Moms of tweens and teens.

Margit Ragland, Health Director from Family Circle is my guest on the podcast this week and she shares a casserole with style. Check out the recipe for Chicken Curry & Brown Basmati Rice. A combination of curry powder, chickpeas, golden raisins, brown basmati rice and red peppers give this casserole a fresh flair that the entire family with like. From the nutrition viewpoint, what’s not to like about the prebiotic inulin found in raisins and the antioxidant content of curry powder (thus its golden yellow color from the turmeric). Give it a try and tell me what you think. It comes in under 300 calories per serving with 10 grams of protein and, 7 grams of fiber and 7 grams of fat (only 1 saturated).

Listen to this week’s podcast