Farmers Markets

Just a reminder to you all that the farmer's markets around your area are all open now with produce for the month of June.  Support your local farmers, you know their produce is fresh and grown with love.  It's a great way to eat healthy and a fun way to shop, you may even buy and try something you've never eaten before.

Ahhh the Wall Sit!

You may think the name of this exercise sounds quite nice, Wall Sit, (and no it does not mean to find a spot on a stonewall and sit and relax).  The wall sit means to find a space up against a flat surface that you can sit into to work the quads and glutes.  see photos below.

As you can see my back is flat up against this outside wall, my knees are at a 90 degree angle right directly over my ankles in a straight line.  This is an isometric hold for the quads (meaning thighs) and glutes oh feel that burn.  You can compound this movement by doing something with dumbbells and in this photo I am doing hammercurls to strengthen my bicep muscles.  Compound moves are great for those on a time constraint.
Try to sit int his position for at least 1 minute (if legs feel too weak and wobbly try for 30 -45 seconds first) you can build up to 1 - 2 minutes over time.  Try compound movements by adding in the dumbbells for arm curls, overhead press, shoulder shrugs, front raises etc.

OKRA

Hi all, sorry i have not posted anything for quite a few days.  It is the end of summer semester at NCC for me so my time has been limited.

Today's veggie is Okra.  Not a common veggie that's for sure.  Okra is also known as lady's finger, okra is high in fiber, helping to regulate bowel function and encourage the growth of friendly bacteria in the digetstive system.

This veggie is native to Africa and has found its way into many types of global cuisine including Indian, Caribbean, and Middle Eastern cooking.  Its main health attribute is its fiber content, which helps to stabilize blood sugar levels and lower high cholesterol, reducing the risk of heart disease.  It also has a bulking effect in the large intestine, thereby preventing or alleviating constipation.  Okra secretes a mucilaginous juice during cooking, which adds body when used to prepare curries, soups and sauces.  Honestly I have only ever eaten Okra in curries.

Nutrients:  B1, B3, B5, B6, C, K, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium, zinc; and fiber.

if you've never tried okra before I certainly recommend trying it the next time it is on the menu at a restaurant.

A variation of the Mountain Climber

This exercise called "the mountain climber" is a great move for the core.  Core stabilization is so important for so many functions of our day to day living.  Without core stabilization our lower backand spines would be unprotected.   We need core stablilization for the performance of any sport.

The mountain climber can be done in many ways.  Basically you assume a pushup position with your arms completely straight.  Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.  Touch the floor with your right foot, return to starting position, repeat with left foot.  the picture shows a mountain climber using the bottom step of a staircase.  You can use a stability ball or a weight bench just about anything to position hands on.

Get into push up position and begin running your feet in right, then left, then right etc. start off doing about 25 on each side and then you can progress to 30, 40 and so forth.  Please watch for lower back pain when doing this exercise.  If you do feel a twinge in your lower back then stop the movement.

A superfood - WATERCRESS

Watercress (which is really nothing but a cute little green with lovely small leaves) is packed with 15 vitamins and minerals (who knew)!!! 

Weight for weight, watercress contains more calcium than milk, more iron than spinach, and as much vitamin C as oranges, making it an excellent food for the bones, blood and immune system.  It is also a fabulous source of lutein and zeaxanthin (type of carotenoids) that reduce the risk of eye disease.  Watercress aslo possesses a unique compound called PEITC, which has not only been found to inhibit the growth of cancer, but is thought to kill existing cancerous cells as well.

Nutrients:  Vitamins B1, B5, B6, C, E, K, beta-carotene, biotin, folate; calcium, iodine, iron magnesium, manganese, phosphorus, potassium, and zinc.

i don't normally give recipes but here is a nice little salad recipe for your eating pleasure.

Carrot, orange and watercress salad:

1 bunch watercress, 2 carrots grated, 1 orange chopped, 1 avocado chopped, a handful of chopped walnuts.  dressing:  1 tsp. oregano, 1 tbsp of parsley, 2 tbsp sunflower or olive oil, juice of 1/2 lemon and salt and pepper to taste.  ENJOY and REAP the BENEFITS of this little super veggie!!!

Working Out? What to snack on before and after!

It is important to have the proper energy prior to a workout and then refuel again after your exercise.

So before a workout you need Carbs.  Carbs keep your energy levels steady and to give you an extra boost during your performance.  You also need just a little bit of protein.  Protein will help reduce muscle soreness. Here are a few ideas of healthy snacks to eat at least 3 hours prior to exercise:  Oatmeal with brown sugar and almonds (or any type of nut will do), Peanut butter and honey on whole wheat toast, low-fat cottage cheese and apple butter with crackers.  You can also snack on these items just an hour before your workout:  a banana or apple (no acidic fruits), dried fruit, a jelly sandwich or a glass of apple or grape juice.

After your workout you need to consume carbs to replace the fuel you burned during your exercise session.  You also need more protein to help repair those worked muscles.  Try these healthy snacks:  A smoothie with yogurt and frozen berries; graham crackers with peanut or almond butter; low-fat chocolate milk; a whole wheat pita bread with fresh turkey; a brown rice bowl with beans, salsa and avocado.

Please remember to always drink plenty of water before, during and after your workout...and more so during the hot humid summer days.

Popeye's friend - SPINACH

Hi all, sorry I feel like I've been slacking off, but in all honesty I just celebrated by 48th birthday and had a very busy whirlwind weekend. 

Today's veggie is spinach..our green friend.  Good steamed, saute'ed, and in salads.

This popular type of greens contains a powerhouse of nutrients that protect the body from numerous degenerative diseases.

Spinach contains at least 13 different flavonoid antioxidants, spinach may reduce the risk of heart disease, stroke and several cancers.  It is also rich in lutein, a carotenoid compound that helps to guard against age-related eye diseases.  Furthermore, spinach is a superb food for the bones, as it provides calcium and magnesium as well as vitamin K, which is thought to play an important role in bone mineralization.

Nutrients:  Vitamins B3, B5, B6, C, E, K, beta-carotene, biotin, folate; calcium, chromium, iodine, iron, magnesium, manganese, phosphorous, potassium, selenium, sodium, zinc, and fiber.

Add spinach to your weekly shopping list and enjoy its flavour as well as it's nutritional benefits.

The dumbbell pullover

This weeks exercise is called the dumbbell pullover.  As you can see from the photo the subject (my daughter Kim) is also leaning on a exercise ball for extra core stabilization and leg work.  This could be called a compound exercise because alot of muslce work is being done.

The dumbbell pullover you lie on a bench or ball with feet flat on the ground and hold a dumbbell in the palms of your hands with the thumbs surrounding the handle and arms extended. Inhale and lower the dumbbell behind the head, exhale and return to initial position which could be arms straight up in the air or all the way lowered to your torso.

This exercise develops the chest muscles, triceps and rhomboids.  Make sure if you work your chest during an exercise routine that you also work the opposing muscles in the upper back.  You can do these in sets of 8 reps.  Possibly trying to do 3 sets depending on how heavy your weight is.

What time of day is the best time to exercise?

I hear this question being asked alot.  Well, is there really an answer to this question?  I feel the best time of day is when the person actually commits to a time and follows thru with exercising.  If morning is more convenient  for you then that is what will work.  If after work is the best time then go for it...

Our bodies naturally begin to have a sleepy time slump in the afternoon between 3:00-4:00 (siesta time), usually you begin to feel low on energy (and sometimes that has to do with what we have eaten thru the day and how our bodies are  utilizing the food for energy).  Night time exercising is fine as long as it is not too close to your bedtime because it may stimulate you too much and interfere with sleeping.

Just remember to exercise at least two hours after eating a big meal (so you don't feel sick due to your digestive system trying to compete with your muscles working out), and if you work out first thing in the morning try to drink some water prior to and eat a very small carbohydrate for energy, otherwise you may feel weak and dizzy.  After a work out eat a healthy protein to help restore muscles.

There really is no "right" time of day (it depends on each individuals preference and energy levels).

Try to make it part of your day everyday if you can!

Radicchio aka Red Chicory

Today's veggie is the attractive, redleaved vegetable called radicchio.  This veggie adds antioxidants to salads (if added into one).

Radicchio is a mainstay in the Mediterranean diet, radicchio has long been praised for its blood-purifying effects.  Moreover, it is among some fo the highest-scoring vegetables for antioxidant activity.  It is rich in anthocyannis, phytochemicals which help to strengthen blood capillaries and inhibit inflammation, making radicchio a beneficial food for circulatory problems and conditions, such as asthma and arthritis.  Additionally, radicchio contains intybin, a mild appetite stimulant, which aids in digestion and liver function.

Nutrients:  Vitamins B1, B2, B3, B5, B6, C, E, K, beta-carotene, folate; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Radicchio has a nice bitter flavor and thicker cruncher texture and when added to a green salad it gives it a more interesting taste.  Radiccio braised or grilled is also quite nice and as a topping on a grilled pizza.

Artichokes - the classy vegetable

The artichoke has a special healing affinity with the liver, gallbladder, and digestive system.  This vegetable has been used in aiding disorders since ancient times.  It's main active constituent is cynarin, a phytochemical which enhances digestion, particularly following meals high in fat.  Cynarian reduces nausa, abdominal pain, constipation, and flatulence in people who often experience digestive problems.  Artichokes may also help to lower high cholesterol levels by inhibiting the production of more cholesterol.

Nutrients:  vitamins B1, B2 ,B3, B5, B6, C, E, K, beta-carotene, calcium, copper, iron, magnesium, manganese, phosporus, potassium, selenium, zinc and good old fiber.

I always find artichokes to be a real treat. i don't seem  to eat them often enough yet, I love them and the flavor of them.  Go enjoy them now they are soo good for you!!!

Working the tricep muscle

The tricep kick back is a very popular resistance exercise to build your tricep muscles.  You stand with back slightly bent foreward but remember to keep back straight don't slouch and don't let your lowerback go weak.  Keeping elbows close to your body and bent at 90 degrees you slowly straighten your arm moving only at the elbow not moving your shoulders.  You can feel your triceps working. Use of heavier weights and  slower movements will help strengthen and tone that area of your arm. Work it until you are fatigued and can't push another one out.  Be sure to do some bicep curls or hammer curls afterward as this is the opposing muscle and you should work the opposite during a work out.