First I want to say good bye to 2011 and welcome 2012! I feel like this will be an amazing year for everyone...stay positive, stay focused and get motivated to eat right and move!!!!!!!!!!!! Change is good for us...keep flowing forward throughout life.
Here is a little advice/help when shopping at the grocery store. When you enter a food store most likely you will find yourself in the produce section, feel free to fill up on all the wonderful, tasteful, colourful fruits and veggies that are offered all year round!!!!!!
When shopping for breakfast cereals you want to look for whole grains, oatmeal is a very smart choice because it is 100% whole grain and it is inexpensive. Shredded wheat is another inexpensive, low call option also any of the kashi products that offer whole wheat berries, seeds, nuts and oats (so good for you and offering great percentage of fiber).
Deli counter is not a smart choice. Deli meats are high in sodium and nitrates. Better option is roasting your own chicken or turkey breast and slicing it up for sandwiches. All natural peanut butter is another healthy option for sandwiches packs good protein needed for building our muscles.
Canned goods are a quick option to beans and veggies. Canned beans are great in salads and soups (but purchase low sodium). If you want quick cook veggies a better option is frozen. Canned veggies have the nutrients cooked out of them and sodium content is very high. Frozen veggies are flash frozen right after being picked and still pack in all the nutrients, they are quick to cook.
Snacks...so sometimes you just need to have some snacks at home well remember again whole grains. Popcorn is a great source of grain, choose low fat, airpopped, lightly salted. Also, Triscuits are a tasty cracker and are probably the healthies choice out there. Again choose low sodium.
When shopping the dairy section remember that low-fat dairy products means just that, they reduce the amount of fat in the product but you are still getting the same amount of calcium. So definitely choose low-fat dairy products over full fat.
When buying meat, look for lean cut which are lower in fat. (chicken breasts, turkey breasts, pork tenderloin etc.) Remember that fish is an excellent source of protein and that salmon has the healthy omega-3 fats that are so beneficial to our cardio system.
Condiments are a must if you want to cook or add some flavor to your dishes. Remember olive and nut oils are best choice for fats, vinegars, herbs and spices are pretty low in calories and add so much to your chosen meal.
When you are ending your shopping spree and feeling a bit hungry please don't reach for a candy bar or bag of m&m's when checking out, put a piece of gum in your mouth and enjoy the guiltless flavor until you get home and can prepare something healthy for yourself.
So if you shop right and prepare healthy meals for yourself and your families please, please, please don't forget to exercise as well. A healthy body is a happy body!!!!!!!!!!!!!
Happy 2012 to all!!!!!!!!!!!!!!!!!11
Saturday, December 31, 2011
Tuesday, December 27, 2011
Get ready to get healthy in 2012
I want to apologize to my readers for the loooong loooong delay in my posting to this site. Between Thanksgiving and Christmas I had 4 exams in school, shopping to be done, decorating and baking for Christmas. I am now on a 4 week break from school and will start a fresh with more health, nutrition and fitness information and facts for my readers.
How did everyone manage leading up to the holiday? This is usually a very stressful time for adults who have to try to work everything into a limited schedule of time. Stress wreaks havoc on the body so make the time to de-stress whether it be thru medition, exercise, reading, relaxing, dancing, laughing or some good old fashioned love making. Anyway you get rid of stress (other than trying to drink it or smoke it away) is a good way.
Who usually makes getting fit and healthy a New Year's resolution? Well, you can get started now you don't have to wait for the New Year. You can go enjoy some nice early morning walks, join a gym (most have great deals), put on dance tunes and dance in your own house, run up and down your staircases at home etc. etc. etc. (so many ways to put some physical activity into your life). Also, you don't need to punish yourself for eating too many Christmas cookies...just eat more fruit and drink more water the next day to try to wash out your digestive system. We are lucky because we can choose from a variety of fruits and vegetables all year round....so go visit the produce section of your grocery store and enjoy how colorful it is add that variety to your shopping cart. Roasted veggies, soups, fruit salads, fruit on oatmeal in the morning or fruit with yogurt and nuts (a great meal and quick and easy). All the whole foods are soooo good for you!
Remember our muscles were meant to move, our bodies are meant to have healthy wholesome foods put into them. You would not put cheap crappy gas into your cars would you???? Do you think your car would run properly with "bad" gas? Same holds true for our bodies...the fresher, whole foods (fruits, veggies, nuts, whole grains, lean meats, fish) we consume, the better we feel and are able to perform.
I am wishing all of you a HEALTHY, HAPPY, 2012!!!!!!!!!!!!!!!!! Let this be the year you begin fresh and become the you that you were meant to be....healthy in body and mind and happy in spirit!!!!!!!!!
"""""2012"""""!!!!!
How did everyone manage leading up to the holiday? This is usually a very stressful time for adults who have to try to work everything into a limited schedule of time. Stress wreaks havoc on the body so make the time to de-stress whether it be thru medition, exercise, reading, relaxing, dancing, laughing or some good old fashioned love making. Anyway you get rid of stress (other than trying to drink it or smoke it away) is a good way.
Who usually makes getting fit and healthy a New Year's resolution? Well, you can get started now you don't have to wait for the New Year. You can go enjoy some nice early morning walks, join a gym (most have great deals), put on dance tunes and dance in your own house, run up and down your staircases at home etc. etc. etc. (so many ways to put some physical activity into your life). Also, you don't need to punish yourself for eating too many Christmas cookies...just eat more fruit and drink more water the next day to try to wash out your digestive system. We are lucky because we can choose from a variety of fruits and vegetables all year round....so go visit the produce section of your grocery store and enjoy how colorful it is add that variety to your shopping cart. Roasted veggies, soups, fruit salads, fruit on oatmeal in the morning or fruit with yogurt and nuts (a great meal and quick and easy). All the whole foods are soooo good for you!
Remember our muscles were meant to move, our bodies are meant to have healthy wholesome foods put into them. You would not put cheap crappy gas into your cars would you???? Do you think your car would run properly with "bad" gas? Same holds true for our bodies...the fresher, whole foods (fruits, veggies, nuts, whole grains, lean meats, fish) we consume, the better we feel and are able to perform.
I am wishing all of you a HEALTHY, HAPPY, 2012!!!!!!!!!!!!!!!!! Let this be the year you begin fresh and become the you that you were meant to be....healthy in body and mind and happy in spirit!!!!!!!!!
"""""2012"""""!!!!!
Monday, November 28, 2011
Dancing!!!!!!!!!!
With how much I love dancing I can't believe I have taken this long to post something about the benefits of a night out dancing. Whether you are freestyle dancing for fun with friends or in the privacy of your own home you burn calories.
Pop on your favorite tunes and go for it. Dance around, hop around, twist, shout just do what you want...let your hair down and relieve the stress in your life while burning calories.
A night out dancing with my favorite friends not only is a stress reliever but it brings a whole new brightness to one's life. You can get lost in the music and just let your body move where it wants to move. the freedom, the lightness of your feet the joy and laughter...all good for your body and your mind.
So go get lost in your music and let that body move...burn baby burn!!!!
Pop on your favorite tunes and go for it. Dance around, hop around, twist, shout just do what you want...let your hair down and relieve the stress in your life while burning calories.
A night out dancing with my favorite friends not only is a stress reliever but it brings a whole new brightness to one's life. You can get lost in the music and just let your body move where it wants to move. the freedom, the lightness of your feet the joy and laughter...all good for your body and your mind.
So go get lost in your music and let that body move...burn baby burn!!!!
Go NutZ this holiday season!
That's right it is the holiday season already. Seems like yesterday I was picking summer veggies from my dad's garden in my bathing suit. Now I am cyber shopping for x-mas gifts. Where does the time go?
Tis the season and around this time nuts become quite the popular fare at parties. Let me give you the low-down on some of you favorite crunchy snacks.
Not only are nuts tasty treats but they are packed full of protein, fiber and healthy fats. Almonds are high in vitamin B, riboflavin, vitamin E and magnesium. These little fruit help your body fight bacteria and prevent oxidation that can lead to heart disease.
Peanuts (which are actually legumes not nuts) are rich in folate (this helps produce new cells), oleic acid and resveratrol, which is the heart healthy antioxidant found in red wine and dark chocolate. if you boil raw peanuts in the shell you get more resveratrol.
Pistachios get their green hue from chlorophyll (the same compound that give leaves their colour), they are high in blood pressure-lowering potassium.
Hazelnuts (also called filberts) have a slightly bitter skin which is chock full of proanthocyanidins, these compounds may help strengthen blood vessels, reduce heart disease risk and boost brain power.
Pecans (my favorites) boast a high ORAC score (meaning they are very very high in antioxidants).
Walnuts deliver a significant amount of alpha-linolenic acid (ALA), an omega-3 that boosts cognitive function and high in vitamin E.
So go ahead and reach for that bowl of nuts at the next party you attend. (but please remember even though they are healthy for you they do contain fats, healthy fats, but still fats...stick to eating a moderate amount.)
Tis the season and around this time nuts become quite the popular fare at parties. Let me give you the low-down on some of you favorite crunchy snacks.
Not only are nuts tasty treats but they are packed full of protein, fiber and healthy fats. Almonds are high in vitamin B, riboflavin, vitamin E and magnesium. These little fruit help your body fight bacteria and prevent oxidation that can lead to heart disease.
Peanuts (which are actually legumes not nuts) are rich in folate (this helps produce new cells), oleic acid and resveratrol, which is the heart healthy antioxidant found in red wine and dark chocolate. if you boil raw peanuts in the shell you get more resveratrol.
Pistachios get their green hue from chlorophyll (the same compound that give leaves their colour), they are high in blood pressure-lowering potassium.
Hazelnuts (also called filberts) have a slightly bitter skin which is chock full of proanthocyanidins, these compounds may help strengthen blood vessels, reduce heart disease risk and boost brain power.
Pecans (my favorites) boast a high ORAC score (meaning they are very very high in antioxidants).
Walnuts deliver a significant amount of alpha-linolenic acid (ALA), an omega-3 that boosts cognitive function and high in vitamin E.
So go ahead and reach for that bowl of nuts at the next party you attend. (but please remember even though they are healthy for you they do contain fats, healthy fats, but still fats...stick to eating a moderate amount.)
Sunday, November 20, 2011
Thanksgiving....Enjoy this meal
Okay, so Thanksgiving is right around the corner and we all know the whole days is about feasting, overindulging (you know it only comes once a year!)
For those who want to stay mindful of what they eat yet still enjoy the meal and the day here are a few tips for guidance:
1. make sure you eat a small meal or two before the actual Thanksgiving feast. Do not starve yourself before the day. Wrong, Wrong, Wrong to not eat up until the meal. You will only be starving and over indulge even more so.
2. Fill up on healthy foods first, raw veggies, salad, fresh fruit.
3. Choose a nice lean piece of turkey with "no" skin. Try not to smother you dish with gravy!
4. Enjoy everything but in smaller portions. You really only need a bite or two of everything not a big heaping pile on your plate.
5. Eat only until you are satisfied (not until you are so full you cannot move).
6. Don't over-do-it on alcohol those are empty calories and have no nutrients.
7. Enjoy the celebration of the day and whether you are with family or friends be grateful for having them in your life and being together.
8. Maybe go for a walk before or after dinner or enjoy some interactive video game that gets you on your feet moving, or put on some dance music and get your groove on.
At any rate enjoy Thanksgiving and be grateful for your health and your loved ones!!!
Happy Thanksgiving to my loyal reader.
If you happen to overindulge on Thursday....who cares...get back on track Friday!
For those who want to stay mindful of what they eat yet still enjoy the meal and the day here are a few tips for guidance:
1. make sure you eat a small meal or two before the actual Thanksgiving feast. Do not starve yourself before the day. Wrong, Wrong, Wrong to not eat up until the meal. You will only be starving and over indulge even more so.
2. Fill up on healthy foods first, raw veggies, salad, fresh fruit.
3. Choose a nice lean piece of turkey with "no" skin. Try not to smother you dish with gravy!
4. Enjoy everything but in smaller portions. You really only need a bite or two of everything not a big heaping pile on your plate.
5. Eat only until you are satisfied (not until you are so full you cannot move).
6. Don't over-do-it on alcohol those are empty calories and have no nutrients.
7. Enjoy the celebration of the day and whether you are with family or friends be grateful for having them in your life and being together.
8. Maybe go for a walk before or after dinner or enjoy some interactive video game that gets you on your feet moving, or put on some dance music and get your groove on.
At any rate enjoy Thanksgiving and be grateful for your health and your loved ones!!!
Happy Thanksgiving to my loyal reader.
If you happen to overindulge on Thursday....who cares...get back on track Friday!
Wednesday, November 16, 2011
Awaken Fair
Just to let you all know there is a wonderful fair in Tarrytown, NY this Saturday, November 19 from 10:00 a.m. to 5:00 p.m. It is being held at the Tarrytown Doubletree Hotel.
This is the Awaken Fair one the largest Wellness Fairs North of New York City. There will be speakers, healers, readers, vendors, organic food and more. $15 at the door, $10 in advance.
Check out the website: http://www.awakenfair.com/
This is the Awaken Fair one the largest Wellness Fairs North of New York City. There will be speakers, healers, readers, vendors, organic food and more. $15 at the door, $10 in advance.
Check out the website: http://www.awakenfair.com/
One legged Bridge
Everyone likes nice tight glutes and hamstrings. This exercise is sure to help in both those areas. You can lie on the ground outside like in the photo or lie in your house with your heals up on a chair seat. Lift your glutes (bottom) off the floor in bridge position and then lift one leg. Move your body up and down using your leg/foot that is positioned on the chair. Do reps until your leg/butt feels fatigued and then switch feet and do same number of reps on the opposite side. Remember this is considered a strength move using your own body weight so give your muscles a day or two to rest before repeating this exercise. This along with many other types of glute/hamstring exercises will be sure to create a curvy healthy you!.
Butternut Squash...as well as Cranberries
Since Thanksgiving is right around the corner I thought that I would post two food items that may be on your table this holiday.
Let's start with Butternut squash. This squash is a popular in fall and winter. It is a great source of energy-sustaining carbohydrates.
Butternut squash is particularly high in beta-carotene, which is converted into vitamin A in the body and needed for healthy skin and normal immune, digestive and respiratory tract function. It also contains other carotenoids, including beta-cryptoxanthin, which may significantly lower the risk of lung cancer. Extracts from squash have also been found to reduce the symptoms of benigh prostatic hyperplasia, a condition on the prostrate gland.
Nutrients: B1, B3, B5, B6, C, E, K, beta-carotene, folate and calcium, copper, iron, magnesium, phosphorus, potassium, selenium, zinc, fiber; protein, and complex carbs.
Cranberries are usually a staple on the table every Thanksgiving. One of my personal favorites I love the tart yet sweet taste of cranberries. On my table we have cranberry sauce as well as a cranberry mold (that my sister-in-law makes) this consists of fresh whole cranberries, celery, nuts it is such a nice accompaniment to the turkey and one food item I never pass up.
Research has confirmed that cranberries can prevent and treat urinary tract infections. A popular remedy for treating cystitis, cranberries contain components that interfere with the adherence of bacteria to the lining of the urinary tract, allowing them to be flushed out more easily. Other compounds in this berry have been found to inhibit plaque-causing bacteria in the mouth, which causes tooth decay and gum disease. Cranberries also promote powerful anticancer activity and can combat kidney stone formation.
Nutrients; B5, C, k, Beta-carotene, folate, calcium, iron, magnesium, phosphorus, potassium, selenium; fiber; carbohydrates.
I wish everyone a very Happy Thanksgiving on November 24th....enjoy your day!!!! Don't be hard on yourself if you over indulge on this holiday...you can get back to healthy eating the following day. Don't forget to move your body everyday!!! Our muscles were meant to move not to lay stagnant.
Let's start with Butternut squash. This squash is a popular in fall and winter. It is a great source of energy-sustaining carbohydrates.
Butternut squash is particularly high in beta-carotene, which is converted into vitamin A in the body and needed for healthy skin and normal immune, digestive and respiratory tract function. It also contains other carotenoids, including beta-cryptoxanthin, which may significantly lower the risk of lung cancer. Extracts from squash have also been found to reduce the symptoms of benigh prostatic hyperplasia, a condition on the prostrate gland.
Nutrients: B1, B3, B5, B6, C, E, K, beta-carotene, folate and calcium, copper, iron, magnesium, phosphorus, potassium, selenium, zinc, fiber; protein, and complex carbs.
Cranberries are usually a staple on the table every Thanksgiving. One of my personal favorites I love the tart yet sweet taste of cranberries. On my table we have cranberry sauce as well as a cranberry mold (that my sister-in-law makes) this consists of fresh whole cranberries, celery, nuts it is such a nice accompaniment to the turkey and one food item I never pass up.
Research has confirmed that cranberries can prevent and treat urinary tract infections. A popular remedy for treating cystitis, cranberries contain components that interfere with the adherence of bacteria to the lining of the urinary tract, allowing them to be flushed out more easily. Other compounds in this berry have been found to inhibit plaque-causing bacteria in the mouth, which causes tooth decay and gum disease. Cranberries also promote powerful anticancer activity and can combat kidney stone formation.
Nutrients; B5, C, k, Beta-carotene, folate, calcium, iron, magnesium, phosphorus, potassium, selenium; fiber; carbohydrates.
I wish everyone a very Happy Thanksgiving on November 24th....enjoy your day!!!! Don't be hard on yourself if you over indulge on this holiday...you can get back to healthy eating the following day. Don't forget to move your body everyday!!! Our muscles were meant to move not to lay stagnant.
Friday, November 11, 2011
Hiking
Now is the perfect time to make use of any state parks or nature preserves. This is perfect weather for hiking, walking, trail running. Not only can you get a great work out walking on this rough terrain, but getting fresh air and looking around you at how beautiful this Earth is can help to boost serotonin levels which creates a happier you. The happier you are the more willing you are to commit to a healthy lifestyle.
When we are happy we take better care of ourselves and in return you feel better...it's a beautiful circle!
Easy to find where nature trails are on the computer...just google it!!!
This weekend is going to be gorgeous...get out there breathe and ENJOY YOUR LIFE!!!!!
When we are happy we take better care of ourselves and in return you feel better...it's a beautiful circle!
Easy to find where nature trails are on the computer...just google it!!!
This weekend is going to be gorgeous...get out there breathe and ENJOY YOUR LIFE!!!!!
Oh Yes Pomegranate!!!!
Hello all, I have not blogged since Oct. 26th shame on me!!!!! Here I am about to tell you the nutritional value of the every so lovely pomegranate (which by the way are on sale no at Shoprite). I have been buying 4 a week for the past two weeks. Get them now while they are in supply as this season does not last too long. They are so big and juicy....wonderful!!!!
Okay now down to business here. The pomegranate has steeped in symbolism since ancient times, pomegranate now has superfood status, thanks to recent research into hits healing attributes.
This is a very interesting fruit as it has a fairly touch skin that is quite bitter to the taste (yes I have tasted it), the edible seeds are in clusters and sometimes makes this fruit tricky to eat. Pomegranates are abundant in antioxidants called punicalagins, which have been shown to prevent several forms of cancer by protecting the body against free radicals, which can damage cells. In studies done it showed one glass of pomegranate juice contains almost 3 times the amount of antioxidants as the same amount of red wine, green tea and o.j.
As far as our cardiac systems goes, pomegranates not only lower high blood pressure but they also help to fight LDL (our bad cholesterol, which is linked to heart disease and strokes). It also appears to slow down cartilage deterioration in osteoarthritis, a condition in which the joints are gradually worn down over time by wear and tear. On the nutrient front, this fruit provides vitamins C and potassium, both of which add to heart health.
Pomegranates also contain antiviral and antibacterial properties.
Nutrients: Vitamins B3, B5, B6, C, E, beta-carotene, biotin, folate; calcium, copper, iron, magnesium, phosphorus, potassium, selenium, zinc; fiber and carbohydrates.
Pomegranate are lovely to each just on their own, but you can also add the seeds to cereals or fruit salad or even a green tossed salad or as a sauce to use on fish and chicken.
I have four in my house right now and one half eaten by me!
Enjoy and stay healthy and happy!!!!
Okay now down to business here. The pomegranate has steeped in symbolism since ancient times, pomegranate now has superfood status, thanks to recent research into hits healing attributes.
This is a very interesting fruit as it has a fairly touch skin that is quite bitter to the taste (yes I have tasted it), the edible seeds are in clusters and sometimes makes this fruit tricky to eat. Pomegranates are abundant in antioxidants called punicalagins, which have been shown to prevent several forms of cancer by protecting the body against free radicals, which can damage cells. In studies done it showed one glass of pomegranate juice contains almost 3 times the amount of antioxidants as the same amount of red wine, green tea and o.j.
As far as our cardiac systems goes, pomegranates not only lower high blood pressure but they also help to fight LDL (our bad cholesterol, which is linked to heart disease and strokes). It also appears to slow down cartilage deterioration in osteoarthritis, a condition in which the joints are gradually worn down over time by wear and tear. On the nutrient front, this fruit provides vitamins C and potassium, both of which add to heart health.
Pomegranates also contain antiviral and antibacterial properties.
Nutrients: Vitamins B3, B5, B6, C, E, beta-carotene, biotin, folate; calcium, copper, iron, magnesium, phosphorus, potassium, selenium, zinc; fiber and carbohydrates.
Pomegranate are lovely to each just on their own, but you can also add the seeds to cereals or fruit salad or even a green tossed salad or as a sauce to use on fish and chicken.
I have four in my house right now and one half eaten by me!
Enjoy and stay healthy and happy!!!!
Wednesday, October 26, 2011
Stopping for a morning coffee?
To those of you who dash out the door in the morning without breakfast with hopes of grabbing something on the way to work, school, etc. there is good news I bring to you today...you can eat healthy on the go in the morning.
I myself get up extra early, get a workout in and then make myself a nice warm bowl of oatmeal topped with fresh fruit, and a handful of nuts and seeds (I know sooo healthy!) I happen to love this breakfast even in the warm days of summer.
But you can eat a healthy breakfast on the go and here is a small list to show you just how to do that. The first stop is Dunkin Donuts (yes that is right DD), they make a egg white veggie wake-up wrap which is only 150 calories and less fat due to no yolk and low fat cheese.
Au Bon Pain serves up apple cinnamon oatmeal for just 280 calories a serving, this may be hard to eat when you are in a car but you can purchase it and eat at your desk in your office. There are 8g protein and 7g fiber.
Le Pain Quotidien (love this place!!!) and I recently had this breakfast one Sunday morning. Organic Soft-boiled egg with homemade wholegrain bread. At 290 calories this was a delicious satisfying breakfast with a nice cup of coffee!
Caribou Coffee makes a breakfast sandwich called the veggie daybreaker. At 300 calories this veggie omelet on a whole wheat roll delivers 14g protein and 3g fiber.
Onto Panera Bread Company, the strawberry granola parfait (yum, like dessert) has only 310 calories, 9g protein and 3g fiber. Another easy to transport breakfast.
Starbucks has a protein bistro box...what is this you ask, well it is a sampler of foods like hardboiled egg, apple slices, grapes, multigrain bread and cheese. This meal is only 350 calories and packs 13g protein and 5g fiber.
Don't forget that eating breakfast every morning is just as important as getting a good night sleep or brushing your teeth everyday. You need to jump start you day with some wholesome healthy food to get the metabolism going and get your brain activated.
I hope giving you some healthy choices helps when trying to decide what to put into your body each morning. Would you put cheap low grade gas in your car and expect it function properly....same holds true for your body. If you grab a donut or some pastry you won't get the same benefits throughout the day. You will add pounds to your body and the energy from this sweet treat will only last a very short time. Fuel your body with the right foods each meal and see how much more energy you have and how much clearer your mind will be.
Thanks for reading.
Lisa
I myself get up extra early, get a workout in and then make myself a nice warm bowl of oatmeal topped with fresh fruit, and a handful of nuts and seeds (I know sooo healthy!) I happen to love this breakfast even in the warm days of summer.
But you can eat a healthy breakfast on the go and here is a small list to show you just how to do that. The first stop is Dunkin Donuts (yes that is right DD), they make a egg white veggie wake-up wrap which is only 150 calories and less fat due to no yolk and low fat cheese.
Au Bon Pain serves up apple cinnamon oatmeal for just 280 calories a serving, this may be hard to eat when you are in a car but you can purchase it and eat at your desk in your office. There are 8g protein and 7g fiber.
Le Pain Quotidien (love this place!!!) and I recently had this breakfast one Sunday morning. Organic Soft-boiled egg with homemade wholegrain bread. At 290 calories this was a delicious satisfying breakfast with a nice cup of coffee!
Caribou Coffee makes a breakfast sandwich called the veggie daybreaker. At 300 calories this veggie omelet on a whole wheat roll delivers 14g protein and 3g fiber.
Onto Panera Bread Company, the strawberry granola parfait (yum, like dessert) has only 310 calories, 9g protein and 3g fiber. Another easy to transport breakfast.
Starbucks has a protein bistro box...what is this you ask, well it is a sampler of foods like hardboiled egg, apple slices, grapes, multigrain bread and cheese. This meal is only 350 calories and packs 13g protein and 5g fiber.
Don't forget that eating breakfast every morning is just as important as getting a good night sleep or brushing your teeth everyday. You need to jump start you day with some wholesome healthy food to get the metabolism going and get your brain activated.
I hope giving you some healthy choices helps when trying to decide what to put into your body each morning. Would you put cheap low grade gas in your car and expect it function properly....same holds true for your body. If you grab a donut or some pastry you won't get the same benefits throughout the day. You will add pounds to your body and the energy from this sweet treat will only last a very short time. Fuel your body with the right foods each meal and see how much more energy you have and how much clearer your mind will be.
Thanks for reading.
Lisa
Monday, October 17, 2011
Upcoming fitness/wellness fairs
Health & Wellness Expo, Wednesday, November 2 (5:30-9:00 p.m.) this will take place at the Stamford Hilton in Stamford, CT. Go to http://www.greenwichypg.com/ to check out more information and purchase advance tickets.
Awaken Wellness Fair, Saturday, November 19 (10:00 a.m. - 5:00 p.m.) this will take place at the Double Tree Hotel in Tarrytown, NY. This is the biggest Body-Mind-Spirit-Green Fair and in their 10th anniversary. Go to http://www.awakenfair.com/ to check out for information about this fair and purchase advance tickets.
Awaken Wellness Fair, Saturday, November 19 (10:00 a.m. - 5:00 p.m.) this will take place at the Double Tree Hotel in Tarrytown, NY. This is the biggest Body-Mind-Spirit-Green Fair and in their 10th anniversary. Go to http://www.awakenfair.com/ to check out for information about this fair and purchase advance tickets.
Yams!!!
Hello everyone!!! Sorry I have been neglecting my blogging recently, oh so many things to get accomplished each day, week, month. But here I am and I am bringing you information about the sweet yam that is so similar to the potato.
The yam my friends is an excellent power food. Yams are delicious and possess a sustaining form of slow-releasing carbohydrate. What does this mean to you and me? Well, means that it will provide you with a more sustained form of energy for physical activities. This makes them an ideal carbohydrate for individuals who are diabetic (lower on the glycemic index) and those trying to be healthy and watch their weight.
Yams are high in potassium and low in sodium this helps to regulate our body fluids. Their vitamin C and B6 content and dietary fiber all contribute to good health.
Nutrients: Vitamins B1, B3, B5, B6, C, E, biotin, folate, calcium, idodine, iron. magnesium, manganese, phosphorous, potassium, selenium, zinc; fiber; complex carbs.
I don't typically give recipes during these blogs but thought i'd share this yummy veggie stew recipe with you.
Yam Vegetable Stew
2 tbsp. olive oil. 1 onion chopped, 1 clove garlic crushed, 1/2 yam, peeled and chopped (more if you like) 2 carrots peeled and chopped, 1 zucchini, chopped, 2 celery stalks chopped, 1 tsp paprika, 1 1/4 cups veggie or chicken stock, 1 tbsp chopped parsley or basil or cilantro (each makes the stew taste different)
heat the oil in pan and fry onion, add garlic, veggies and paprika stir together for 2 minutes. Add the broth, bring to a boil and simmer, cover for 15 minutes (or until veggies are cooked) add the herbs. Go enjoy this as your main dish or as a side with a lean protein.
Bon Appetit!
The yam my friends is an excellent power food. Yams are delicious and possess a sustaining form of slow-releasing carbohydrate. What does this mean to you and me? Well, means that it will provide you with a more sustained form of energy for physical activities. This makes them an ideal carbohydrate for individuals who are diabetic (lower on the glycemic index) and those trying to be healthy and watch their weight.
Yams are high in potassium and low in sodium this helps to regulate our body fluids. Their vitamin C and B6 content and dietary fiber all contribute to good health.
Nutrients: Vitamins B1, B3, B5, B6, C, E, biotin, folate, calcium, idodine, iron. magnesium, manganese, phosphorous, potassium, selenium, zinc; fiber; complex carbs.
I don't typically give recipes during these blogs but thought i'd share this yummy veggie stew recipe with you.
Yam Vegetable Stew
2 tbsp. olive oil. 1 onion chopped, 1 clove garlic crushed, 1/2 yam, peeled and chopped (more if you like) 2 carrots peeled and chopped, 1 zucchini, chopped, 2 celery stalks chopped, 1 tsp paprika, 1 1/4 cups veggie or chicken stock, 1 tbsp chopped parsley or basil or cilantro (each makes the stew taste different)
heat the oil in pan and fry onion, add garlic, veggies and paprika stir together for 2 minutes. Add the broth, bring to a boil and simmer, cover for 15 minutes (or until veggies are cooked) add the herbs. Go enjoy this as your main dish or as a side with a lean protein.
Bon Appetit!
Monday, October 3, 2011
Take a walk!
The exercise of the week is simply "walking". Everyone can do it as long as you have two capable legs and feet. It is free to do, you can walk indoors or outdoors (I prefer outdoors) and it's a great time to meditate, socialize with a friend or listen to your favorite tunes. Walking is so good for both your body and your mind. During an exercise walk you want to keep a decent quick pace and swing your arms to get your heart rate up and the fat burning. To kick it up a notch you can jog or run for a minute every 8-10 minutes of walking this will trick your mucsles and burn extra calories. Please DO NOT carry weights while walking as you can throw off your balance and hurt your back muscles!
There is no excuse....get out there and go for a walk you will feel great afterward trust me!
If anyone would like to walk with me sometime and get a real workout in just send me a quick email at hlisa9@gmail.com
There is no excuse....get out there and go for a walk you will feel great afterward trust me!
If anyone would like to walk with me sometime and get a real workout in just send me a quick email at hlisa9@gmail.com
Sweeeet Potato!
Such a lovely orange color and sweet, creamy taste the sweet potato has abundant valuable nutrients. My sweet potatoes are baking right now as I am typing up this post.
Sweet potatoes are quite versatile, from soups, casseroles and salads to baby food and desserts, sweet potatoes add taste, color and many valuable nutrients to any meal.
Orange in color, sweet potatoes are probably best known for their rich concentration of beta-carotene, which gets converted into vitamin A inside our bodies. This nutrient plays an important role in vision, bone growth, reproduction, and keeping the lining of the digestive and respiratory tracts healthy. Sweet potatoes are also low in fat and loaded with potassium, which helps to maintain fluid balance in cells. Despite the name "sweet" this vegetable contains blood-sugar regulating properties and is considered to be a useful food for diabetics.
Nutrients: Vitamins B1, B3, B5, C, E, beta-carotene, biotin, folate, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein; complex carbs.
Mash them, roast them, bake them, grill them...no matter what way you cook them they will offer you the nutrients your body needs and a great side dish to your meal!!
Sweet potatoes are quite versatile, from soups, casseroles and salads to baby food and desserts, sweet potatoes add taste, color and many valuable nutrients to any meal.
Orange in color, sweet potatoes are probably best known for their rich concentration of beta-carotene, which gets converted into vitamin A inside our bodies. This nutrient plays an important role in vision, bone growth, reproduction, and keeping the lining of the digestive and respiratory tracts healthy. Sweet potatoes are also low in fat and loaded with potassium, which helps to maintain fluid balance in cells. Despite the name "sweet" this vegetable contains blood-sugar regulating properties and is considered to be a useful food for diabetics.
Nutrients: Vitamins B1, B3, B5, C, E, beta-carotene, biotin, folate, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein; complex carbs.
Mash them, roast them, bake them, grill them...no matter what way you cook them they will offer you the nutrients your body needs and a great side dish to your meal!!
Wednesday, September 28, 2011
The Versatile Spud
The Potato.......this is the world's premier vegetable crop, potatoes are inexpensive and packed with healthgiving nutrients.
Often shunned for their high carb content, potatoes are fattening only if FRIED or covered in BUTTER. I think some of you are saying...oohh yes, yum!!! But roasting with a bit of olive oil, baking or boiling with skin on is the healthier alternative. A good all around source of nutrition, they contain B-vitamins needed for metabolism, potassium which helps to regulate the elimination of fluid, and vitamin C which boosts our immunity. They also possess flavonoids, known for their anticancer and anti-inflammatory properties, as well as compounds called kukoamines, which lower blood pressure.
Nutrients: Vitamins B1, B3, B5, B6, C, K, biotin, folate, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein and complex carbs.
Go ahead bake one up today and add a bit of salsa instead of butter, or a hint of olive oil and some herbs.
Often shunned for their high carb content, potatoes are fattening only if FRIED or covered in BUTTER. I think some of you are saying...oohh yes, yum!!! But roasting with a bit of olive oil, baking or boiling with skin on is the healthier alternative. A good all around source of nutrition, they contain B-vitamins needed for metabolism, potassium which helps to regulate the elimination of fluid, and vitamin C which boosts our immunity. They also possess flavonoids, known for their anticancer and anti-inflammatory properties, as well as compounds called kukoamines, which lower blood pressure.
Nutrients: Vitamins B1, B3, B5, B6, C, K, biotin, folate, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein and complex carbs.
Go ahead bake one up today and add a bit of salsa instead of butter, or a hint of olive oil and some herbs.
Friday, September 23, 2011
Strengthen the upper back
Rear lateral raise helps to strengthen the muscles of your middle and upper back. Grab a pair of dumbbells and bend foward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Without moving your torso, raise your arms straight out to your sides until they are in line with your body. Pause, then slowly return to the starting position.
A strong back is so very important in our everyday life. Our back is what supports us and we need to take care of it. Keeping your back flexible yet strong will make your day to day functions much easier.
A strong back is so very important in our everyday life. Our back is what supports us and we need to take care of it. Keeping your back flexible yet strong will make your day to day functions much easier.
Taro (Eddo/Dasheen)
So how many of you have Taro on your shopping list for this week? How many of you have ever eaten Taro? How many of you even know what Taro is??? So many questions thrown at you about this lovely complex carb.
Taro is just that a complex carb which is very low in fat. This makes a tasty change to rice or potatoes.
Taro is also known as eddo and dasheen, taro is a small, tropical root vegetable with a mild, nutty flavor. High in complex carbs, it is an excellent energy food and offers a delicious alternative to potatoes but with a lower glycemic index. This veggie is also a good source of potassium, which gives it a mile diuretic action. Once peeled, taro can be boiled, steamed, or roasted as well as an addition to stews, soups, curries and casseroles.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, beta-carotene, folate; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, fiber; protein; and complex carbs.
If you have not already tried this veggie I say you put it on your shopping list for next week and let me know how you liked it.
Enjoy!
Taro is just that a complex carb which is very low in fat. This makes a tasty change to rice or potatoes.
Taro is also known as eddo and dasheen, taro is a small, tropical root vegetable with a mild, nutty flavor. High in complex carbs, it is an excellent energy food and offers a delicious alternative to potatoes but with a lower glycemic index. This veggie is also a good source of potassium, which gives it a mile diuretic action. Once peeled, taro can be boiled, steamed, or roasted as well as an addition to stews, soups, curries and casseroles.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, beta-carotene, folate; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, fiber; protein; and complex carbs.
If you have not already tried this veggie I say you put it on your shopping list for next week and let me know how you liked it.
Enjoy!
Monday, September 19, 2011
Fad Diets (Beware)
Do you know what a fad diet is? Have any of you either been seduced into thinking you could lose weight quickly in safe healthy way? Well....listen to what i have to tell you about fad diets.
Fad diets are the type of diet that guarantees quick results for the client usually it is in supplement form or taking out of the major food groups, or the good old grapefruit diet etc. etc. Fad diets are NOT supported by scientific research; the claims made regarding the product or the diet are not proven to be healthful or effective over the long term. Most fad diets are unmanageable, and the short term weight loss is usually gained back once the person no longer follows the diet or takes the supplement.
How do you recognize a fad diets well read the following:
1. Recommend eliminating or limiting certain foods or food groups.
2. Claim weight loss of greater than 1 to 2 lbs per week.
3. Sound too good to be true.
4. Promise that you will not have to modify your diet at all, meaning that you can eat unhealthy foods and still lose the weight.
5. Have dramatic pictures, exaggerated statements, and claims.
6. Necessitate that you must buy the product in bulk, purchase the meal plan or shakes or attend seminars.
7. Have studies that are not reviewed by other researchers.
Remember, there is NO quick and EASY way to lose weight and get healthy. It is a commitment to yourself and the time you are willing to spend on yourself!!!!! Remember YOU are IMPORTANT!!!!! Eating healthy foods (lean proteins, low fat dairy, good wholesome carbs - grains, nuts, seeds fruits, vegetables) all in moderation and moving your body daily whether it be for planned exercise or just good old fashioned physical movement (raking, shoveling, cutting the grass, up and down stairs in your house, vacuuming, dancing) all these things are so great for your body.
You are only given ONE body in your whole lifetime....please do the best to take care of YOU!!!!!!
Fad diets are the type of diet that guarantees quick results for the client usually it is in supplement form or taking out of the major food groups, or the good old grapefruit diet etc. etc. Fad diets are NOT supported by scientific research; the claims made regarding the product or the diet are not proven to be healthful or effective over the long term. Most fad diets are unmanageable, and the short term weight loss is usually gained back once the person no longer follows the diet or takes the supplement.
How do you recognize a fad diets well read the following:
1. Recommend eliminating or limiting certain foods or food groups.
2. Claim weight loss of greater than 1 to 2 lbs per week.
3. Sound too good to be true.
4. Promise that you will not have to modify your diet at all, meaning that you can eat unhealthy foods and still lose the weight.
5. Have dramatic pictures, exaggerated statements, and claims.
6. Necessitate that you must buy the product in bulk, purchase the meal plan or shakes or attend seminars.
7. Have studies that are not reviewed by other researchers.
Remember, there is NO quick and EASY way to lose weight and get healthy. It is a commitment to yourself and the time you are willing to spend on yourself!!!!! Remember YOU are IMPORTANT!!!!! Eating healthy foods (lean proteins, low fat dairy, good wholesome carbs - grains, nuts, seeds fruits, vegetables) all in moderation and moving your body daily whether it be for planned exercise or just good old fashioned physical movement (raking, shoveling, cutting the grass, up and down stairs in your house, vacuuming, dancing) all these things are so great for your body.
You are only given ONE body in your whole lifetime....please do the best to take care of YOU!!!!!!
Monday, September 12, 2011
Green Green Giants
Do you remember as a kid your parents always telling you to eat your greens? Well do you know why? Arugula, collard greens, chard, watercress etc. are probably the most nutritious foods you can consume. Greens (the darker they are the better) are packed with vitamins A, B, K and others as well as essential minerals like calcium, iron, potassium and magnesium...as well as many antioxidants that help protect cells from damage.
Greens promote healthy blood flow by lowering blood pressure due to the natural nitrates within them. As we age our bodies produce less nitric oxide so you must eat more nitrates to keep everything functioning properly.
High fiber greens help fill you up and speed up digestion so they are great if you are trying to lose a few pounds. Recommendation is trying to consume 3 to 5 ounces of leafy greens per day.
Here is a list of some of the healthiest greens available to eat: Swiss Chard; arugula, kale, bok choy, collard greens, watercress, spinach, escarole and mustard greens.
Best way to consume is steamed or stir fried..if cooked too long you lose more nutrients. Also be sure to consume with a bit of healthy oil (olive oil, peanut oil, walnut oil) to help your body absorb the nutrients.
Enjoy and be healthy!
Greens promote healthy blood flow by lowering blood pressure due to the natural nitrates within them. As we age our bodies produce less nitric oxide so you must eat more nitrates to keep everything functioning properly.
High fiber greens help fill you up and speed up digestion so they are great if you are trying to lose a few pounds. Recommendation is trying to consume 3 to 5 ounces of leafy greens per day.
Here is a list of some of the healthiest greens available to eat: Swiss Chard; arugula, kale, bok choy, collard greens, watercress, spinach, escarole and mustard greens.
Best way to consume is steamed or stir fried..if cooked too long you lose more nutrients. Also be sure to consume with a bit of healthy oil (olive oil, peanut oil, walnut oil) to help your body absorb the nutrients.
Enjoy and be healthy!
Wednesday, September 7, 2011
Helpful hints with your diet
Just some quick, easy helpful ideas for cutting out the unhealthy in your day to day diet.
Try to work on reducing the amount of trans fats you eat (transfats are found in baked goods, snacks, and other processed foods that contain hydrogenated oils). Avoid saturated fats found in meats, chicken with skins left on, process meats and foods and WHOLE-FAT dairy products. Also reduce eating highly refined carbs like sugar, white flour, white rice, white bread, cookies, candies etc.
What you should be including into your diet are more of monounsaturated fats such as olive oil, canola and peanut oil, nuts and avocados. Also healthy fats such as polyunsaturated fat from seeds, nuts and whole grains and fish. Choose to eat whole-grains, like whole wheat bread and other whole grain products such as oats, brown rice, barley etc.
A healthy diet does not exclude fats, carbs or any other specific foods. You need to find the plan that works for you and the right amoun to food to keep you satisfied and healthy.
Don't forget to move everyday...walk, run, jog, dance, take the stairs, ride a bike, jump some rope...keep active, keep healthy, keep alive.
Try to work on reducing the amount of trans fats you eat (transfats are found in baked goods, snacks, and other processed foods that contain hydrogenated oils). Avoid saturated fats found in meats, chicken with skins left on, process meats and foods and WHOLE-FAT dairy products. Also reduce eating highly refined carbs like sugar, white flour, white rice, white bread, cookies, candies etc.
What you should be including into your diet are more of monounsaturated fats such as olive oil, canola and peanut oil, nuts and avocados. Also healthy fats such as polyunsaturated fat from seeds, nuts and whole grains and fish. Choose to eat whole-grains, like whole wheat bread and other whole grain products such as oats, brown rice, barley etc.
A healthy diet does not exclude fats, carbs or any other specific foods. You need to find the plan that works for you and the right amoun to food to keep you satisfied and healthy.
Don't forget to move everyday...walk, run, jog, dance, take the stairs, ride a bike, jump some rope...keep active, keep healthy, keep alive.
Friday, September 2, 2011
Step up with side twist
The exercise for today is a compound move that involves pretty much all your muscles. This is a step up with a side twist and I am holding an 8 lb. weighted ball for extra resistance for my arms and core.
Basically you can do this move anywhere you find a place to step up. You can do a side step or forward step.(in the photos I am doing a side step) Make sure the step is not too high as you want your knee joint to be at 90 degree angle as you step so you don't hyperextend it. Take a step up hold the opposite knee up in a balanced move and while holding the weight or weighted ball twist to the the side of the knee being held up. For beginners you may start without holding weight and do 8-10 reps per side. Those who have been training can do 15 steps while holding a weight and repeat on opposite side.
You pretty much work mosts major muscles in your body while doing this compound exercise. Make sure you have warmed up properly prior to doing this move as you want the muscles to be warm and fluid.
You pretty much work mosts major muscles in your body while doing this compound exercise. Make sure you have warmed up properly prior to doing this move as you want the muscles to be warm and fluid.
Daikon the veggie of the week
So with a show of hands how many of you have eaton daikon this week or even know what it is? This is a mild flavored, white radish which cleanses the liver and assists in the digestion of fats.
Daikon aka mooli is popular in Japanese, Chinese and Korean cuisine. Containing active enzymes, it is served raw and grated as a side dish to aid the digestion of fatty or oily meals. Daikon also enhances liver detoxification and is said to help to break up catarrh (thick mucus in respiratory tract). Being high in water and low in calories, it is a perfect food for anyone on a weight loss program.
Nutrients: Vitamin C, Calcium, iron, magnesium, phosphorus, potassium, and fiber.
Daikon is good in salads and in coleslaw.
Daikon aka mooli is popular in Japanese, Chinese and Korean cuisine. Containing active enzymes, it is served raw and grated as a side dish to aid the digestion of fatty or oily meals. Daikon also enhances liver detoxification and is said to help to break up catarrh (thick mucus in respiratory tract). Being high in water and low in calories, it is a perfect food for anyone on a weight loss program.
Nutrients: Vitamin C, Calcium, iron, magnesium, phosphorus, potassium, and fiber.
Daikon is good in salads and in coleslaw.
Thursday, August 25, 2011
Cramps or Stitches (you know those annoying pains in the body)
What causes cramps and/or stitches during our workout sessions? Cramps are painful involuntary muscle contractions that usually occur in the body's lower extremity muscles (calves, hamstrings and quads). The onset of cramps is usually quick and can last from seconds to minutes and OUCH these are very painful at times. Stitches are similar to cramps and occur in the upper body, typically between the lower ribs and pelvis. The pain is localized and frequently triggered by repetitive movements by the upper torso such as in running and/or swimming. The exact cause unfortunately is unknown. But listed below are some common causes:
Dehydration, fatigued muscles, consuming food too close to workout, sudden increase in intensity of workout, electrolyte inbalances. All these things can possibly cause a cramp or stitch in your side.
If you experience a stitch or cramp while exercising, stop the exercise. Massage, stretch or ice the painful area. If the stitch is in your abdomen bend over at the waist push on the painful area and take deep breaths.
I myself get stitches when I run too soon after eating a small meal or if I have not run in a while my body needs to adapt to the running again to have smooth painfree movement.
I hope this information has helped.
Dehydration, fatigued muscles, consuming food too close to workout, sudden increase in intensity of workout, electrolyte inbalances. All these things can possibly cause a cramp or stitch in your side.
If you experience a stitch or cramp while exercising, stop the exercise. Massage, stretch or ice the painful area. If the stitch is in your abdomen bend over at the waist push on the painful area and take deep breaths.
I myself get stitches when I run too soon after eating a small meal or if I have not run in a while my body needs to adapt to the running again to have smooth painfree movement.
I hope this information has helped.
Jerusalem Artichoke
How often do we eat Jerusalem artichokes...my guess not often enough. After reading this you may decide to add this nutty vegetable into your diet.
Jerusalem artichokes are a an excellent source of slow-releasing energy.
Not to be confused with the globe artichoke, the Jerusalem variety is an edible tuber whose brown knobbly appearance resembles ginger root. It's rich in inulin, a type of carbohydrate that does not elevate blood sugar levels, making it a helpful food for diabetics. inulin also encourages the growth of friendly bacteria in the gut, thereby promoting the health of the digestive tract. Nutrient-wise, this vegetable contains good amounts of iron needed for the formation of red blood cells, while its potassium content provides a mild diuretic effect.
Nutrients: Vitamins B1, B3, C, E, K, betacarotene; copper, iron, magnesium, manganese, phosphorous, potassium, selenium; fiber; protein; complex carbohydrates.
Go ahead enjoy adding something new to your diet.
Jerusalem artichokes are a an excellent source of slow-releasing energy.
Not to be confused with the globe artichoke, the Jerusalem variety is an edible tuber whose brown knobbly appearance resembles ginger root. It's rich in inulin, a type of carbohydrate that does not elevate blood sugar levels, making it a helpful food for diabetics. inulin also encourages the growth of friendly bacteria in the gut, thereby promoting the health of the digestive tract. Nutrient-wise, this vegetable contains good amounts of iron needed for the formation of red blood cells, while its potassium content provides a mild diuretic effect.
Nutrients: Vitamins B1, B3, C, E, K, betacarotene; copper, iron, magnesium, manganese, phosphorous, potassium, selenium; fiber; protein; complex carbohydrates.
Go ahead enjoy adding something new to your diet.
Sunday, August 21, 2011
Can't beat a great beet!
Today's food topic are the lovely beets. Valued for their powerful detoxifying capabilities, beets are a very effective internal cleanser.
Containing the powerful antioxidant betacyanin, which gives this root its deep red color, beets help to cleanse the liver, gallbladder and kidneys. Betacyanin also boosts the activity of natural antioxidant enzymes in the body, which protect cells against the dangers of free radical damage. A rich source of natural sugars, beets provide easily digestible carbohydrates for energy, while their dietary fiber content is useful for preventing digestive problems.
Nutrients: Vitamins B3, B5, C, folate, beta-carotene, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zince, fiber, carbohydrate.
To retain the maximum amount of nutrients and color in beets, peel them after you cook them.
Roasted beets are my favorite....just clean them cut them into quarters, toss with olive oil, salt and pepper and lay on a cookie sheet in an oven with temps around 400 and roast until your desired softness.
Containing the powerful antioxidant betacyanin, which gives this root its deep red color, beets help to cleanse the liver, gallbladder and kidneys. Betacyanin also boosts the activity of natural antioxidant enzymes in the body, which protect cells against the dangers of free radical damage. A rich source of natural sugars, beets provide easily digestible carbohydrates for energy, while their dietary fiber content is useful for preventing digestive problems.
Nutrients: Vitamins B3, B5, C, folate, beta-carotene, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zince, fiber, carbohydrate.
To retain the maximum amount of nutrients and color in beets, peel them after you cook them.
Roasted beets are my favorite....just clean them cut them into quarters, toss with olive oil, salt and pepper and lay on a cookie sheet in an oven with temps around 400 and roast until your desired softness.
Wednesday, August 17, 2011
Self Muscle Massage
It's nice to go for a massage on a regular basis to help work out knots and keep the blood flowing in our bodies but massages to some are a delicacy. Massages can be expensive as well as intimidating for some.
Soft-tissue manipulation (massages) improve mobility by releasing trigger points (knots). Knots in a muscle need to be worked out before you can restore the muscle to its original length and full functionality.
If you have tight areas, static stretching won't release these trigger points (knots). Why you ask, well consider this imagine pulling a rubber band with a knot in the middle from both ends: When you let go the knot is still there. The same holds true for stretching a muscle with a knot in it. Soft tissue is akin to kneading bread dough; it breaks up knots by increasing blood flow to the area and loosening adhesions in the dense web of connective tissue that holds muscles together.
If you have ever been to a masseuse or physical therapist, you've experienced some form of soft-tissue manipulation. But you don't need a professional to work out tight sore muscles. You can do it yourself with a foam roller or a tennis ball or lacrosse ball. The foam roller can be bought in most sporting good stores this is used for large muscles groups like quadriceps, shoulders, glutes and sides of legs (IT bands). To break up knots in deeper tissue use the ball. Sit or lie on the ball so that it applies pressure to the tender area to help loosen adhesions. The pressure should be uncomfortable but not PAINFUL.
Spend at least five minutes a day on tight muscles after a workout or during the day when your muscles are warm from activity never do this on a cold tight muscle that has not been worked. Always do both sides to prevent muscular imbalances.
Personally I like to go for a full body massages at least 4 times a year (more if I can afford it)...if you have never experienced a full body massage I highly recommend it!!!
Soft-tissue manipulation (massages) improve mobility by releasing trigger points (knots). Knots in a muscle need to be worked out before you can restore the muscle to its original length and full functionality.
If you have tight areas, static stretching won't release these trigger points (knots). Why you ask, well consider this imagine pulling a rubber band with a knot in the middle from both ends: When you let go the knot is still there. The same holds true for stretching a muscle with a knot in it. Soft tissue is akin to kneading bread dough; it breaks up knots by increasing blood flow to the area and loosening adhesions in the dense web of connective tissue that holds muscles together.
If you have ever been to a masseuse or physical therapist, you've experienced some form of soft-tissue manipulation. But you don't need a professional to work out tight sore muscles. You can do it yourself with a foam roller or a tennis ball or lacrosse ball. The foam roller can be bought in most sporting good stores this is used for large muscles groups like quadriceps, shoulders, glutes and sides of legs (IT bands). To break up knots in deeper tissue use the ball. Sit or lie on the ball so that it applies pressure to the tender area to help loosen adhesions. The pressure should be uncomfortable but not PAINFUL.
Spend at least five minutes a day on tight muscles after a workout or during the day when your muscles are warm from activity never do this on a cold tight muscle that has not been worked. Always do both sides to prevent muscular imbalances.
Personally I like to go for a full body massages at least 4 times a year (more if I can afford it)...if you have never experienced a full body massage I highly recommend it!!!
Monday, August 15, 2011
Staying Active While Vacationing
So here are some tips for you to stay active and healthy while vacationing. Most people think that they will gain 5-10 lbs. while being away from home. Well it does not have to happen and here is how. I know when I am traveling I can enjoy myself but also stay fit, active and healthy at the same time.
It is okay to cheat and indulge in some yummy caloric foods just don't go overboard or you may regret it. Remember moderation folks. This is what I do while vacationing:
1. eat local fruits and veggies, when eating out ask for grilled meats or fish (not fried)
2. keep hydrated by drinking the right amount of water for my body everyday. At least 6 to 8 eight ounce glasses of water or more (especially if I am consuming alcoholic beverages)
3. keep active doing physical activities that go along with the vacation scene. So for instance while vacationing at the beach I run on the sand, swim in the water, boogie board with the waves, cycle, walk to and from town, and I can't forget about some fun nights out dancing. I also bring with me a set of dumbbells and jump rope (these are easy to pack accessories for resistance and weight bearing exercises but that is only if traveling by car not airplane).
4. don't skimp on sleep either. I tend to stay up later on vacation but I make up for it by sleeping a bit later in the morning. Sleep is very important for cell renewal and re-energizing the body for a new day. My body needs 7 1/2 to 8 1/2 hours of sleep each night to keep up with optimal health.
So what I am trying to say here is that you can have fun, eat right and stay fit while vacationing. But, don't beat yourself up if you overindulge and don't stay active you can always get back to your healthy routine when you arrive back at home to your usual schedule.
Enjoy your time away from home wherever you vacation and remember this is the time to relax, unwind, and de-stress!!!!! Everyone needs to get away from it all, it is so good for the spirit!!!
That is it for now I need to get back to my relaxing vacation on the beach....I already did a 1 1/2 hour bike ride and booking kayaks for some afternoon fun in the bay.
It is okay to cheat and indulge in some yummy caloric foods just don't go overboard or you may regret it. Remember moderation folks. This is what I do while vacationing:
1. eat local fruits and veggies, when eating out ask for grilled meats or fish (not fried)
2. keep hydrated by drinking the right amount of water for my body everyday. At least 6 to 8 eight ounce glasses of water or more (especially if I am consuming alcoholic beverages)
3. keep active doing physical activities that go along with the vacation scene. So for instance while vacationing at the beach I run on the sand, swim in the water, boogie board with the waves, cycle, walk to and from town, and I can't forget about some fun nights out dancing. I also bring with me a set of dumbbells and jump rope (these are easy to pack accessories for resistance and weight bearing exercises but that is only if traveling by car not airplane).
4. don't skimp on sleep either. I tend to stay up later on vacation but I make up for it by sleeping a bit later in the morning. Sleep is very important for cell renewal and re-energizing the body for a new day. My body needs 7 1/2 to 8 1/2 hours of sleep each night to keep up with optimal health.
So what I am trying to say here is that you can have fun, eat right and stay fit while vacationing. But, don't beat yourself up if you overindulge and don't stay active you can always get back to your healthy routine when you arrive back at home to your usual schedule.
Enjoy your time away from home wherever you vacation and remember this is the time to relax, unwind, and de-stress!!!!! Everyone needs to get away from it all, it is so good for the spirit!!!
That is it for now I need to get back to my relaxing vacation on the beach....I already did a 1 1/2 hour bike ride and booking kayaks for some afternoon fun in the bay.
Thursday, August 11, 2011
The Good Old Fashioned Push UP!
Oh the push-up. This exercise targets your pectoralis major muscles, but they also hit our deltoids and triceps because these muscles help to assist in this movement. But the good news is that not only does it hit the major areas of your chest, shoulder and upper arm but this King exercise also trains our abs, lower back, upper back and glutes (your butt). So it bestows upon us a bevy of total body benefits. What's more, unlike the brench press, performing pushups with perfect form actually helps make your shoulders healthier (I love my shoulders).
The bottom line: Pushups not only work the front of your body, but just about everywhere else too!!!!
To perform a perfect pushup you should get down on all fours and place your hands on the floor or ground so that they are slightly wider than shoulders and in line with them. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back up to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has been broken. End your set for now.
If you find your wrists bother you during this exercise you can place a pair of dumbbells at the spots where you position your hands, graps the handles and keep your wrists straight to perform the exercise.
Start off slow if you have never performed pushups or have not in a while. You can start off on your knees if you find it easier to begin this exercise. Once you feel your upper body is stronger than you must graduate to perfect plank position. Do as many as you can without breaking your form...when you feel your form will be broken stop. You can try to add one more in next time and keep increasing # of reps as you get stronger.
This can be done just about anywhere so no excuses!!!!
Thanks for reading.
The bottom line: Pushups not only work the front of your body, but just about everywhere else too!!!!
To perform a perfect pushup you should get down on all fours and place your hands on the floor or ground so that they are slightly wider than shoulders and in line with them. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back up to the starting position as quickly as possible. If your hips sag at any point during the exercise, your form has been broken. End your set for now.
If you find your wrists bother you during this exercise you can place a pair of dumbbells at the spots where you position your hands, graps the handles and keep your wrists straight to perform the exercise.
Start off slow if you have never performed pushups or have not in a while. You can start off on your knees if you find it easier to begin this exercise. Once you feel your upper body is stronger than you must graduate to perfect plank position. Do as many as you can without breaking your form...when you feel your form will be broken stop. You can try to add one more in next time and keep increasing # of reps as you get stronger.
This can be done just about anywhere so no excuses!!!!
Thanks for reading.
Wednesday, August 10, 2011
the eyes know it!! Carrots!
This veggie is known for its ability to aid night vision, this root can be both used in both sweet and savory dishes or made into a delicious juice.
Carrots are one of the richest sources of beta-carotene, a carotenoid which is converted into vitamin A in the body. This vitamin is required for normal vision, healthy-looking skin, and effective reproductive function, as well as for helping the body to fight infections such as colds and bronchitis. Eating just two carrots a day appears to reduce high cholesterol levels. This is likely to be due to calcium pectate, a type of soluble fiber that provides them with their characteristic crunchiness.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, Beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; and fiber
Carrots seem to always be a favorite of young children. I know my daughter Steph (at age 13) still chooses raw carrots over any other vegetable.
Carrots are one of the richest sources of beta-carotene, a carotenoid which is converted into vitamin A in the body. This vitamin is required for normal vision, healthy-looking skin, and effective reproductive function, as well as for helping the body to fight infections such as colds and bronchitis. Eating just two carrots a day appears to reduce high cholesterol levels. This is likely to be due to calcium pectate, a type of soluble fiber that provides them with their characteristic crunchiness.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, Beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; and fiber
Carrots seem to always be a favorite of young children. I know my daughter Steph (at age 13) still chooses raw carrots over any other vegetable.
Monday, August 8, 2011
Our Beautiful Feet
A friend of mine got me thinking about our feet and then I read a great article in the magazine "Whole Living" and I would like to share some insightful information with you.
Our feet are the most overworked part of the body and could possibly be the most overlooked.
Our feel are the body's workhorses, grounding us, keeping us upright, propelling us to move forward. They contain a quarter of the bones in the entire body (which I find amazing).
We tend to lock our feet up all day (in shoes, boots, sneakers etc.) and do nothing for them.
Parts of the foot: heel; this area bears the brunt of each footfall, put to 3 times your body weight when you run. The fatty cushion absorbs the shock.
Arches; the skin here is protected by the curve of the foot, but it's so sensitive that stepping on something hard or sharp can sideline you.
Balls of the feet; as fat padding here thins with age it starts to feel like you're walking on marbles. Ladies skip the "high" heels wearing them increases strain.
Ankles; they flex approximate 850 time per mile (if you are a short person they flex even more).
Toes; you would not be able to stay balanced without them.
Feet crave pampering; a soak and wash, buff and moisturize and a great foot massage.
The next time you fold down or bend over for a stretch or to pick something up look at those reliable feet and show some appreciation!
Our feet are the most overworked part of the body and could possibly be the most overlooked.
Our feel are the body's workhorses, grounding us, keeping us upright, propelling us to move forward. They contain a quarter of the bones in the entire body (which I find amazing).
We tend to lock our feet up all day (in shoes, boots, sneakers etc.) and do nothing for them.
Parts of the foot: heel; this area bears the brunt of each footfall, put to 3 times your body weight when you run. The fatty cushion absorbs the shock.
Arches; the skin here is protected by the curve of the foot, but it's so sensitive that stepping on something hard or sharp can sideline you.
Balls of the feet; as fat padding here thins with age it starts to feel like you're walking on marbles. Ladies skip the "high" heels wearing them increases strain.
Ankles; they flex approximate 850 time per mile (if you are a short person they flex even more).
Toes; you would not be able to stay balanced without them.
Feet crave pampering; a soak and wash, buff and moisturize and a great foot massage.
The next time you fold down or bend over for a stretch or to pick something up look at those reliable feet and show some appreciation!
Saturday, August 6, 2011
High Fructose Corn Syrup (Hold the Syrup Please)
I felt this was an important item to post as I believe most of us don't know what happens with our bodies when we consume high fructose corn syrup (which unfortunately is in most processed foods).
This is taken from Dr. Oz's, You - The Owner's Manual
Our digestive sytem has two main hormones that control hunger and appetite. Ghrelin is secreted by the stomach and increases our appetite. When our stomach's empty, it sends Ghrelin in requesting food. Leptin tells your brain that you are full. When we eat, our fat cells secrete it so that we stop eating. One of the biggest evil influences in our diet is the presence of high-fructose corn syrup (HFCS), a sugar substitute that itself is a sugar found in soft drinks and many processed foods. The problem is that HFCS inhibits leptin secretion, so we never get the message that we are full. And it never shuts off ghrelin, so, even though we have food in our stomach, we constantly get the message that we are hungry (bad news). The double whammy on our hormones has contributed enormously to our collective enormity. When we consider that many American women will often obtain as much as 50% of their daily calories from salad dressing (which contains HFCS) you can see how this is a problem. While food manufacturers may eliminate fat, they make up for it in taste by adding HFCS (these are simple EMPTY calories).
Through sleep, our brain also plays a role in gut function. if you want to eat less, get more sleep. When you don't sleep enough, more ghrelin is secreted and less leptin is released. So lack of sleep can have the SAME effect as HFCS by causing you to eat MORE!!!
This is taken from Dr. Oz's, You - The Owner's Manual
Our digestive sytem has two main hormones that control hunger and appetite. Ghrelin is secreted by the stomach and increases our appetite. When our stomach's empty, it sends Ghrelin in requesting food. Leptin tells your brain that you are full. When we eat, our fat cells secrete it so that we stop eating. One of the biggest evil influences in our diet is the presence of high-fructose corn syrup (HFCS), a sugar substitute that itself is a sugar found in soft drinks and many processed foods. The problem is that HFCS inhibits leptin secretion, so we never get the message that we are full. And it never shuts off ghrelin, so, even though we have food in our stomach, we constantly get the message that we are hungry (bad news). The double whammy on our hormones has contributed enormously to our collective enormity. When we consider that many American women will often obtain as much as 50% of their daily calories from salad dressing (which contains HFCS) you can see how this is a problem. While food manufacturers may eliminate fat, they make up for it in taste by adding HFCS (these are simple EMPTY calories).
Through sleep, our brain also plays a role in gut function. if you want to eat less, get more sleep. When you don't sleep enough, more ghrelin is secreted and less leptin is released. So lack of sleep can have the SAME effect as HFCS by causing you to eat MORE!!!
Broccoli (today's food choice)
I'm back, sorry I seemed to have taken a slight break in my blogging. This was due to me traveling to the West Coast and spending 6 glorious days in Monterey and Carmel. I highly recommend these areas.
Okay back to business. Today's healthy veggie is Broccoli. Broccoli has been touted as a superfood, broccoli is crammed with nutrients.
Broccoli is a relative to cabbage, broccoli contains potent anticancer compounds including diindolylmethane and sulforaphane, which work together to inhibit cancer growth. Diindoylmethane also promotes antiviral and antibacterial activity, so eating broccoli regularly may help to protect against and fight off infections. Its other health benefits include calcium and magnesium, which promote bone-building; lutein and zeaxanthin, which reduce the risk of eye disease; and vitamin C which fortifies the immune system.
Nutrients: vitamins B1,B3,B5,B6,C,E, K, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber
Broccoli is always easily found in the grocery store year round!
Okay back to business. Today's healthy veggie is Broccoli. Broccoli has been touted as a superfood, broccoli is crammed with nutrients.
Broccoli is a relative to cabbage, broccoli contains potent anticancer compounds including diindolylmethane and sulforaphane, which work together to inhibit cancer growth. Diindoylmethane also promotes antiviral and antibacterial activity, so eating broccoli regularly may help to protect against and fight off infections. Its other health benefits include calcium and magnesium, which promote bone-building; lutein and zeaxanthin, which reduce the risk of eye disease; and vitamin C which fortifies the immune system.
Nutrients: vitamins B1,B3,B5,B6,C,E, K, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber
Broccoli is always easily found in the grocery store year round!
Pesticides
Quite a few people these days are turning to organic fruits and veggies due to the high strength of pesticides being used on crops these days. Organic can be quite pricey (especially if you are feeding more than just yourself). I have 5 in my family and can't afford to feed my family organically. I would prefer it over the other fruits and veggies but just don't have the $$$ to do it.
Listed below are some foods that are least likely to be contaminated by pesticides:
Onions, sweetcorn, pineapples, avocado, asparagus, sweet peas, eggplant, canteloupe, kiwi, cabbage, watermelon, sweet potato, gradefruit, mushrooms.
Hope this information helps!
Listed below are some foods that are least likely to be contaminated by pesticides:
Onions, sweetcorn, pineapples, avocado, asparagus, sweet peas, eggplant, canteloupe, kiwi, cabbage, watermelon, sweet potato, gradefruit, mushrooms.
Hope this information helps!
Saturday, July 23, 2011
Cabbage
A nice head of cabbage, do you choose this veggie on a regular basis when shopping in the grocery store. This vegetable is often overlooked as a healing food, the humble cabbage has much to offer in therapeutic benefits.
Fights Cancer: a member of the cruciferous food family, cabbage contains powerful anticancer compounds, namely indoles and sulforaphane. Recent studies have shown that people who eat at least three servings of cruciferous vegetables each week hav a lower risk of prostrate, colorectoral, and lung cancer. In addition, indoles help to deactivate estrone, a dangerous form of estrogen that is associated with breast cancer.
Healer of ulcers; a substance unique to raw cabbage knows as vitamin U or s-methylmethionine has had remarkable success in healing stomach and duodenal ulcers within as little as four days. Drinking just four glasses of raw cabbage juice every day appears to dramatically reduce the pain and healing time of gastro-intestinal ulcers. The amino glutamine, which has anti-inflammatory properties, may also contribute to this.
Cabbage leaves can be used for enhancing the healing process of leg ulcers, wounds and varicose veins when applied externally to the problem area. Mastitis or breast inflammation often experienced by mothers when breast-feeding may also be relieved in this way.
In addition, cabbage can be a useful aid for gastro-intestinal health. The German fermented cabbage product called sauerkraut supports the digestive tract by promoting the growth of friendly bacteria in the gut.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, U, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and fiber.
recipe: Stir Fried Cabbage with Leeks
2 tbsp. olive oil, 1/2 savoy cabbage shredded, 1 leek, trimmed and cooked, 3 cloves garlic, crushed; ground pepper
heat oil in a wok and stir-fry cabbage, leek and garlic until cooked through. Season with black pepper and serve as a veggie side dish.
Fights Cancer: a member of the cruciferous food family, cabbage contains powerful anticancer compounds, namely indoles and sulforaphane. Recent studies have shown that people who eat at least three servings of cruciferous vegetables each week hav a lower risk of prostrate, colorectoral, and lung cancer. In addition, indoles help to deactivate estrone, a dangerous form of estrogen that is associated with breast cancer.
Healer of ulcers; a substance unique to raw cabbage knows as vitamin U or s-methylmethionine has had remarkable success in healing stomach and duodenal ulcers within as little as four days. Drinking just four glasses of raw cabbage juice every day appears to dramatically reduce the pain and healing time of gastro-intestinal ulcers. The amino glutamine, which has anti-inflammatory properties, may also contribute to this.
Cabbage leaves can be used for enhancing the healing process of leg ulcers, wounds and varicose veins when applied externally to the problem area. Mastitis or breast inflammation often experienced by mothers when breast-feeding may also be relieved in this way.
In addition, cabbage can be a useful aid for gastro-intestinal health. The German fermented cabbage product called sauerkraut supports the digestive tract by promoting the growth of friendly bacteria in the gut.
Nutrients: Vitamins B1, B3, B5, B6, C, E, K, U, beta-carotene, biotin, folate; calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and fiber.
recipe: Stir Fried Cabbage with Leeks
2 tbsp. olive oil, 1/2 savoy cabbage shredded, 1 leek, trimmed and cooked, 3 cloves garlic, crushed; ground pepper
heat oil in a wok and stir-fry cabbage, leek and garlic until cooked through. Season with black pepper and serve as a veggie side dish.
Tuesday, July 19, 2011
Olives and Olive Oil
Today's food is one of my favorites, Olives!!! The regular consumption of olive oil in Mediterranean countries could explain the robust health enjoyed by many people who live there.
Olives are rich in vitamin E and monounsaturated fats (the type that is good for our bodies), olives and their oil have been found to lower higher cholesterol, an effect thought to be linked to the phytosterols responsible for reducing cholesterol absorption from food. Olive oil is high in oleic acid which helps lower level of bad cholesterol (LDL's) the artery clogging type. Olives also contain squalene, which has heart-protecting properties, oleoeuropein, which lowers high blood pressure and oleocanthal, which relieves inflammation. Olive oil can be used to soften wax inside the ears.
When choosing oils choose "extra virgin" olive oil which contains the most antioxidants and nutrients.
Nutrients: Vitamin E, K, beta-carotene; calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; monounsaturated fats.
Remember olive oil is healthy but still a fat so can contribute to weight if too much is consumed.
Olives are rich in vitamin E and monounsaturated fats (the type that is good for our bodies), olives and their oil have been found to lower higher cholesterol, an effect thought to be linked to the phytosterols responsible for reducing cholesterol absorption from food. Olive oil is high in oleic acid which helps lower level of bad cholesterol (LDL's) the artery clogging type. Olives also contain squalene, which has heart-protecting properties, oleoeuropein, which lowers high blood pressure and oleocanthal, which relieves inflammation. Olive oil can be used to soften wax inside the ears.
When choosing oils choose "extra virgin" olive oil which contains the most antioxidants and nutrients.
Nutrients: Vitamin E, K, beta-carotene; calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; monounsaturated fats.
Remember olive oil is healthy but still a fat so can contribute to weight if too much is consumed.
Sunday, July 17, 2011
Too Much Sitting
Sitting for prolonged periods is one of the worst things we can do for our bodies. Hour after hour, day after day shorten muscles from the neck down, leading to tight limbs, stiff joints, bad posture and risk of injury. These conditions become worse for the after-work exerciser or weekend warrier who wants to play hard or perform well after a day or a week of continual sitting.
Our muscles' biggest enemies are chairs, couches, and cars. You can undo the harm with daily exercise and stretching. Get up walk to the water cooler or bathroom or copy machine many times throughout the day if you are in your office. If you are driving in your car heading on a long trip stop often (I know many of you just want to get there) but stopping to get out walk, move around and stretch will help you in the long run.
Our muscles were meant to move not be stagnant. Our bodies need to move to keep everything inside healthy and working properly.
Here are a few stretches you can do
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Our muscles' biggest enemies are chairs, couches, and cars. You can undo the harm with daily exercise and stretching. Get up walk to the water cooler or bathroom or copy machine many times throughout the day if you are in your office. If you are driving in your car heading on a long trip stop often (I know many of you just want to get there) but stopping to get out walk, move around and stretch will help you in the long run.
Our muscles were meant to move not be stagnant. Our bodies need to move to keep everything inside healthy and working properly.
Here are a few stretches you can do
Monday, July 11, 2011
Yummy Avocado
Who doesn't love a nice yummy creamy avocado? Contrary to popular belief, avocados can be helpful during a weight-loss program.
Shunned by dieters because of their high calorie count, avocados may actually aid weight loss by satisfying hunger, improving metabolism, and balancing blood sugar levels. Full of health giving nutrients, they are an excellent source of vitamin E and healthy monounsaturated fats, which help to nourish the skin and protect against stroke and cardiovascular disease. Another type of fat in this delicious veggie is lecithin, which plays a role in improving brain function.
You can use avocado as a healthy spread of butter, margarine or mayonnaise.
Nutrients: Vitamins B1, B2, B3, B5, B6, C, E, K, beta-carotene, biotin, folate; calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; monounsaturated fats; lecithin
I don't normall like to give out recipes but here is a yummy avocado dip recipe you may like:
2 ripe avocados chopped up, 1/2 onion chopped, 1 clove garlic, crushed, 2 tbsp. chopped fresh cilantro, 4 tomatoes chopped, 1 green chili (seeded and chopped), 2 tbsp creme fraiche, 1 tbsp lime juice and pinch of black pepper.
(put all ingredients into food processor and blend until creamy.) Yummmmy enjoy!
Shunned by dieters because of their high calorie count, avocados may actually aid weight loss by satisfying hunger, improving metabolism, and balancing blood sugar levels. Full of health giving nutrients, they are an excellent source of vitamin E and healthy monounsaturated fats, which help to nourish the skin and protect against stroke and cardiovascular disease. Another type of fat in this delicious veggie is lecithin, which plays a role in improving brain function.
You can use avocado as a healthy spread of butter, margarine or mayonnaise.
Nutrients: Vitamins B1, B2, B3, B5, B6, C, E, K, beta-carotene, biotin, folate; calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; monounsaturated fats; lecithin
I don't normall like to give out recipes but here is a yummy avocado dip recipe you may like:
2 ripe avocados chopped up, 1/2 onion chopped, 1 clove garlic, crushed, 2 tbsp. chopped fresh cilantro, 4 tomatoes chopped, 1 green chili (seeded and chopped), 2 tbsp creme fraiche, 1 tbsp lime juice and pinch of black pepper.
(put all ingredients into food processor and blend until creamy.) Yummmmy enjoy!
Thursday, July 7, 2011
A compound move to work your whole body
This combination forward lunge, balance and rotation with weighted ball will work pretty much every major area/muscle group in your body.
You start by standing in place holding a weighted ball in both hands. Take a step forward and lunge being careful not to let the knee extend over the ankle and twist in the direction of the leg that is bent at 90 degrees, step back up holding one leg in the air balancing while twisting/rotating yet again the direction of the leg bent at 90 degrees in the air. See photos below
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This exercise works the legs, glutes, abs, shoulders and biceps. When you are crunched for time and want to get the best bang for your buck, I highly recommend this compound/combination move to work most of your body in less time.
Always remember to warm up for 5-10 minutes before beginning any exercise and cool down with a few minutes of stretching at the end.
If you have any questions or concerns regarding any of the exercise moves I post on my blog please feel free to contact me at lisahabs@optonline.net
Hope you are all enjoying your summer and remembering to stay hydrated!!!
You start by standing in place holding a weighted ball in both hands. Take a step forward and lunge being careful not to let the knee extend over the ankle and twist in the direction of the leg that is bent at 90 degrees, step back up holding one leg in the air balancing while twisting/rotating yet again the direction of the leg bent at 90 degrees in the air. See photos below
This exercise works the legs, glutes, abs, shoulders and biceps. When you are crunched for time and want to get the best bang for your buck, I highly recommend this compound/combination move to work most of your body in less time.
Always remember to warm up for 5-10 minutes before beginning any exercise and cool down with a few minutes of stretching at the end.
If you have any questions or concerns regarding any of the exercise moves I post on my blog please feel free to contact me at lisahabs@optonline.net
Hope you are all enjoying your summer and remembering to stay hydrated!!!
Tuesday, July 5, 2011
Shiitake Mushroom
Therapeutic compounds have been identified in this highly-prized mushroom . Letinan being one not only stimulates the immune system, but appears to trigger the production of interferon, which has antiviral and anticancer properties and is used in Japan to treat cancer, AIDS, diabetes, chronic fatigue syndrome, and fibrocytic breast disease. Eritadenine, another compound in shiitake, reduces cholesterol, while tyrosinase lowers blood pressure. Shiitake mushrooms are available either fresh or diced and you can purchase them in most grocery stores.
Nutrients: Vitamins B1, B2, B3, B5, B6, C; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein; omega-6 essential fatty acids.
Nutrients: Vitamins B1, B2, B3, B5, B6, C; calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc; fiber; protein; omega-6 essential fatty acids.
Wednesday, June 29, 2011
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.
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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.
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.
Monday, June 27, 2011
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.
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.
Wednesday, June 22, 2011
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.
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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.
Saturday, June 18, 2011
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!!!
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!!!
Tuesday, June 14, 2011
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.
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.
Monday, June 13, 2011
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.
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.
Wednesday, June 8, 2011
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.
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.
Monday, June 6, 2011
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!
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.
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.
Friday, June 3, 2011
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!!!
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!!!
Wednesday, June 1, 2011
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.
Monday, May 30, 2011
Tips for Exercising in Hot Weather
I am so in the mood for blogging today it's crazy. As the seasons change and we quickly move into our warm weather season of SUMMER (my favorite time of year...maybe because I am a June baby) or maybe because I hate the cold weather, at any rate it came to mind today as I was exercising in my yard that one must take some precautions while exercising in hot weather.
Exercising outdoors is one of the perks of spring and summer weather but one must be smart about keeping safe.
One should avoid mid-day exercise (when the sun is at it's strongest and the temps outside at their warmest), working out in the morning or evening when the weather is cooler and less exposure to sun.
Drink plenty of water. Our bodies can lose up to 2 quarts of water every hour during heavy exercise in warm/hot temps. I drink watered down gatorade (3/4 water 1/4 gatorade) to ensure I am getting my sodium and potassium replenished during my workouts.
Know the signs of dehydration. A key factor in heat exhaustion and heatstroke: extreme thirst, dry warm skin; decreased urination; dry, sticky mouth; lightheadedness; muscle cramps or weakness and HEADACHE.
Wear SUNSCREEN with a sun protection factor of at least 15. I have had skin cancer removed and it is not fun nor is it something I want to experience again...so slather it on.
Choose the right shoe for whatever workout you are doing. If you are a runner then definitely wear running shoes, if you are choosing crosstraining then crosstrainer or aerobic type shoes. Make sure the shoe is extremely comfortable also remember that over time as you put miles on your shoe you begin to lose support and the wear and tear may cause the sole to become uneven. I work out 5 times a week so I have two pair of trainers (one for indoors and one for outdoors) I replace them every 6 months due to the number of miles I put on them.
Here is a really big tip, if you have been inactive over the winter start back slowly, ease into a fitness routine, spend extra time warming up and cooling down and stretching afterward. All these things will help to prevent injury and major fatigue.
Go enjoy some fitness and enjoy the warm weather and sunshine!!!
Exercising outdoors is one of the perks of spring and summer weather but one must be smart about keeping safe.
One should avoid mid-day exercise (when the sun is at it's strongest and the temps outside at their warmest), working out in the morning or evening when the weather is cooler and less exposure to sun.
Drink plenty of water. Our bodies can lose up to 2 quarts of water every hour during heavy exercise in warm/hot temps. I drink watered down gatorade (3/4 water 1/4 gatorade) to ensure I am getting my sodium and potassium replenished during my workouts.
Know the signs of dehydration. A key factor in heat exhaustion and heatstroke: extreme thirst, dry warm skin; decreased urination; dry, sticky mouth; lightheadedness; muscle cramps or weakness and HEADACHE.
Wear SUNSCREEN with a sun protection factor of at least 15. I have had skin cancer removed and it is not fun nor is it something I want to experience again...so slather it on.
Choose the right shoe for whatever workout you are doing. If you are a runner then definitely wear running shoes, if you are choosing crosstraining then crosstrainer or aerobic type shoes. Make sure the shoe is extremely comfortable also remember that over time as you put miles on your shoe you begin to lose support and the wear and tear may cause the sole to become uneven. I work out 5 times a week so I have two pair of trainers (one for indoors and one for outdoors) I replace them every 6 months due to the number of miles I put on them.
Here is a really big tip, if you have been inactive over the winter start back slowly, ease into a fitness routine, spend extra time warming up and cooling down and stretching afterward. All these things will help to prevent injury and major fatigue.
Go enjoy some fitness and enjoy the warm weather and sunshine!!!
Asparagus, mmm mmm good!
Asparagus are high in nutrients, low in calories adn very rich in flavor. Asparagus is a great source of folic acid and beta carotene and vitamin C - antioxidant nutrients which helpt to fight cancer, heart disease and eye problems. This vegetable works as a mild diuretic due to it's high potassium content.
Nutrients: Vitamin B1, B3, B5, C, E, K, beta-carotene, biotin, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, selennium, zinc and fiber.
Don't become alarmed if your urine has a funny odor after eating asparagus this is absolutely harmless.
* just a quick tip, eat asparagus as soon as possible after purchasing because I find that they toughen quickly. They are much more enjoyable while eaten tender.
Nutrients: Vitamin B1, B3, B5, C, E, K, beta-carotene, biotin, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, selennium, zinc and fiber.
Don't become alarmed if your urine has a funny odor after eating asparagus this is absolutely harmless.
* just a quick tip, eat asparagus as soon as possible after purchasing because I find that they toughen quickly. They are much more enjoyable while eaten tender.
Sunday, May 29, 2011
Bootcamp
I wanted to tell you all a little bit more about the bootcamp that I attended for 3 years. First and foremost it was the best thing I could have done for myself. Not only did it get me into the best physical shape that I have ever been in but the motivation and energy that radiates from the instructor is purely addictive. Norwalk Adventure Bootcamp runs all year long, 5:30 a.m. at Fox Run School, 5:30 a.m. at Marvin School and 9:30 a.m. at Cranbury Park. The sessions are 4 to 5 weeks (3 days a week; Mon. Wed. and Fri.) I took the 9:30 a.m. class as the 5:30 a.m. was making me too tired in the evening to do any socializing (and for those who know me well I am a social butterfly).
I would like to give a brief description of the circuit that takes place on a daily basis. We arrive at the park, set up our mats and weights (which we bring to each class as well as alot of water to drink), great music is pumped out of an IPOD and we begin our warm up with some lite easy movements of our entire body, some squats, a few knee ups, arm rotations etc. A minute of lite stretching and then we are ready to hear our trainer describe the days workout. To begin the course we may run around the parking lot at Cranbury Park then do a series of "suicides" (sprinting from one cone to the next doing jump squats in between and then returning to the start)..after that we may go to the picnic benches to do our step ups with weights in hand onto the benches, after that a series of triceps dips, then out to the circuit to run sideways from cone to cone, then run backwards, maybe some jumping jacks thru 30 plastic circles or running sideways thru the circles or BOTH! then out to the parking lot for some walking lunges with a 10lb weighted ball, some pushups at the curb and 150 rotations with a jump rope..then another lap around the parking lot and off we go again to start the circuit all over AGAIN!!!! At the end of class we may have series of strength moves for our arms, shoulders, chest and back...then onto our ab work on our mats which may include some planks held for 1 1/2 minutes..to crunches, pilates based ab work, then onto our end stretching. This workout (if done in full intensity) can burn up to 650 calories in 1 hour.
Between the cardio work and the strength work we use every single muscle in the body at every session. The trainer (Laura) makes sure that every session is completely different as to trick the muscles into doing something new, this allows the body to build new muscle each time instead of having the muscles adapt to the work out. Feel the burn!!!!
I had to give up bootcamp due to work, school and money (it is not cheap), so I joined Crunch Fitness around the corner from my home. As much as I love working out Crunch fitness and doing my own routine by myself does not compare to the comraderie of the Bootcamp class and the instructor Laura who not only gives us motivation, energy and love but she always has a nutrition tip and/or recipe for something healthy and low-cal. I had the opportunity to take a free class on Friday rejoining my group at 9:30 a.m. at Cranbury Park while the sun was shining...oh what joy!!!! I felt like I was home again. I never knew how much I could miss something until I return to it. So starting June 13th I am back on track with Bootcamp but only for one session as the summer schedule of my life does not allow me to attend any other session and then in the fall school classes will also not allow me any sessions so Crunch gym and my own home gym will have to do for now.
If any of you are interested in finding out more about bootcamp check out the website at http://www.norwalkbootcamp.com/
Laura Boniello-Krout runs the Norwalk bootcamp her email address is listed on the website.
Well with that being said it is 8:18 a.m. and I am headed to my basement gym to get in a good work out before starting my day....Happy Memorial Day weekend to my followers and readers!!! Wishing you health and much happiness!!!!!
I would like to give a brief description of the circuit that takes place on a daily basis. We arrive at the park, set up our mats and weights (which we bring to each class as well as alot of water to drink), great music is pumped out of an IPOD and we begin our warm up with some lite easy movements of our entire body, some squats, a few knee ups, arm rotations etc. A minute of lite stretching and then we are ready to hear our trainer describe the days workout. To begin the course we may run around the parking lot at Cranbury Park then do a series of "suicides" (sprinting from one cone to the next doing jump squats in between and then returning to the start)..after that we may go to the picnic benches to do our step ups with weights in hand onto the benches, after that a series of triceps dips, then out to the circuit to run sideways from cone to cone, then run backwards, maybe some jumping jacks thru 30 plastic circles or running sideways thru the circles or BOTH! then out to the parking lot for some walking lunges with a 10lb weighted ball, some pushups at the curb and 150 rotations with a jump rope..then another lap around the parking lot and off we go again to start the circuit all over AGAIN!!!! At the end of class we may have series of strength moves for our arms, shoulders, chest and back...then onto our ab work on our mats which may include some planks held for 1 1/2 minutes..to crunches, pilates based ab work, then onto our end stretching. This workout (if done in full intensity) can burn up to 650 calories in 1 hour.
Between the cardio work and the strength work we use every single muscle in the body at every session. The trainer (Laura) makes sure that every session is completely different as to trick the muscles into doing something new, this allows the body to build new muscle each time instead of having the muscles adapt to the work out. Feel the burn!!!!
I had to give up bootcamp due to work, school and money (it is not cheap), so I joined Crunch Fitness around the corner from my home. As much as I love working out Crunch fitness and doing my own routine by myself does not compare to the comraderie of the Bootcamp class and the instructor Laura who not only gives us motivation, energy and love but she always has a nutrition tip and/or recipe for something healthy and low-cal. I had the opportunity to take a free class on Friday rejoining my group at 9:30 a.m. at Cranbury Park while the sun was shining...oh what joy!!!! I felt like I was home again. I never knew how much I could miss something until I return to it. So starting June 13th I am back on track with Bootcamp but only for one session as the summer schedule of my life does not allow me to attend any other session and then in the fall school classes will also not allow me any sessions so Crunch gym and my own home gym will have to do for now.
If any of you are interested in finding out more about bootcamp check out the website at http://www.norwalkbootcamp.com/
Laura Boniello-Krout runs the Norwalk bootcamp her email address is listed on the website.
Well with that being said it is 8:18 a.m. and I am headed to my basement gym to get in a good work out before starting my day....Happy Memorial Day weekend to my followers and readers!!! Wishing you health and much happiness!!!!!
Tuesday, May 24, 2011
Jumping Rope at any age!
This week I want to talk a bit more about cardiorespiratory exercises. Getting your heart rate up and moving that body. Cardio is what helps strengthen our heart muscle, it burns calories, and helps build up our aerobic capacity (meaning more useful oxygen in muscular system). You build great endurance thru cardio and will increase your energy levels.
Jumping rope is fun and very inexpensive. The jump rope I am using cost about $6.00 at Sports Authority. You can jump rope all year round (with no excuses). So, you may not enjoy jumping rope, well neither did I. After attending Boot Camp for almost 3 years I learned to like it. I was awful at it, kept missing my step, rope got tangled on my ankles, I was jumping one foot at a time and getting discourage. After practice at bootcamp and at home I now enjoy it and must admit am quite good at it. Listen to a favorite upbeat tune and get into a groove and jump away.(as long as you have no hip,knee, ankle or foot injury it is safe) It is also great impact exercise in helping maintain your bone's health.
You can either count jumps or go by minutes whatever works best for you and mixing it into a cardio circuit is great fun. Jumping rope is considered high intensity cardio so make sure you are physically ready for a high intensity workout.
other good cardio exercises: Jumping jacks, running, jogging, fast walking, cycling, rowing, stairclimbing, soccer, tennis, etc. fast moving impact exercise.
Jumping rope is fun and very inexpensive. The jump rope I am using cost about $6.00 at Sports Authority. You can jump rope all year round (with no excuses). So, you may not enjoy jumping rope, well neither did I. After attending Boot Camp for almost 3 years I learned to like it. I was awful at it, kept missing my step, rope got tangled on my ankles, I was jumping one foot at a time and getting discourage. After practice at bootcamp and at home I now enjoy it and must admit am quite good at it. Listen to a favorite upbeat tune and get into a groove and jump away.(as long as you have no hip,knee, ankle or foot injury it is safe) It is also great impact exercise in helping maintain your bone's health.
other good cardio exercises: Jumping jacks, running, jogging, fast walking, cycling, rowing, stairclimbing, soccer, tennis, etc. fast moving impact exercise.
Sunday, May 22, 2011
The Eggplant (one of my favorite veggies)
The eggplant is a versatile vegetable which not only protects the brain from aging but also may help to keep infections at bay.
The eggplant is well-known as the main ingredient in the Greek dish moussaka, as well as many Italian and Asian dishes. Eggplants contain many beneficial substances including nasunin, an anthocyanin found to protect fats in brain cells from free-radical damage, which may help to slow down the aging process of this very vital organ. Another important healing compound found in eggplant is chlorogenic acid, whose potent antiviral, antibacterial and antifungal properties are thought to aid the body in resisting infections.
Nutrients of eggplant: vitamins B3, C, K, biotin, folate, beta-carotene, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and fiber.
One of my favorite dishes that I prepare more often in summer (due to access to fresh eggplant and tomatoes from dad's garden) is an eggplant, tomato stack. What I do is grill or oven roast slices of eggplant brushed with olive oil, once cooked I spread a lite layer of pesto sauce onto the eggplant then layer a piece of fresh mozzarella and top it with a slice of fresh tomato. drizzle some olive oil (and balsamic vinegar if you please), salt/pepper and a bit of fresh basil....ooooh and enjoy!!!!
If you are not already a fan of eggplant give it a try you may have found a new favorite veggie!
The eggplant is well-known as the main ingredient in the Greek dish moussaka, as well as many Italian and Asian dishes. Eggplants contain many beneficial substances including nasunin, an anthocyanin found to protect fats in brain cells from free-radical damage, which may help to slow down the aging process of this very vital organ. Another important healing compound found in eggplant is chlorogenic acid, whose potent antiviral, antibacterial and antifungal properties are thought to aid the body in resisting infections.
Nutrients of eggplant: vitamins B3, C, K, biotin, folate, beta-carotene, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and fiber.
One of my favorite dishes that I prepare more often in summer (due to access to fresh eggplant and tomatoes from dad's garden) is an eggplant, tomato stack. What I do is grill or oven roast slices of eggplant brushed with olive oil, once cooked I spread a lite layer of pesto sauce onto the eggplant then layer a piece of fresh mozzarella and top it with a slice of fresh tomato. drizzle some olive oil (and balsamic vinegar if you please), salt/pepper and a bit of fresh basil....ooooh and enjoy!!!!
If you are not already a fan of eggplant give it a try you may have found a new favorite veggie!
Thursday, May 19, 2011
From the heart!
I have been posting factual information about nutrition and exercise but now I want to get real personal and tell you something about my own life and philosophy regarding wellness, health and fitness.
I must admit I have always loved being physically active from when I was a child. I loved playing for hours outdoors whether riding my bike, playing kickball,soccer, softball, badminton, tag, or just racing around my neighborhood with all the neighborhood kids. Even in the winter months when there was always snow on the ground we spent hours on end sledding (going up and down the hills at Flaxhill Park) or just building snowmen, forts, having snowballs fights etc. Always on the move. This has followed me thru to adulthood and those who know me know I love any activities that include movement and a challenge physically. I have tried kickboxing, aerobics, zumba, rowing, jazzercise, bootcamp,dancing, weightraining, running, hiking, walking, yoga, pilates, cycling...I may have left something out but you get the point.
I took a real interest in my body and what I would need to do to keep it healthy inside and out. I have met many people in the industry who have given me a wealth of information and insight about all aspects of health. I know what works for me but what works for me may not work for the other guy. I know that when I eat healthy foods throughout the day I have more energy, my digestive system works better I have a very peaceful night sleep as well. I learned to grocery shop differently and really appreciate the flavors of a variety of fruits, vegetables, herbs, fish,lean meats and good grainy breads, also trying all new whole grains and playing around with ingredients. So between eating healthy and being physically active each day I have managed to maintain a healthy weight, keep my heart healthy, normal blood pressure, normal heart rate and great cholesterol levels. But I must admit that I do not deprive myself of things that I enjoy like sweets....i have a real sweet tooth so when I am out at a great restaurant I will definitely try a dessert or when at my family parties (and everyone in my family cook well) I try everything, but I do it all in moderation. I take a try of everything not a huge helping. Knowing what serving sizes are helps as well. In a future blog I will talk about serving sizes and what they mean.
Don't beat yourselves up over missing a day or two of exercise (our bodies do need a break occasionally) or over indulging in a great treat....your state of mind is just as important to your health as eating right and exercising. Exercise definitely boosts my serotonin levels big time. I am a middle aged woman (and for those of you who knows what happens during middle age years and female hormones well watch out people). Exercising pretty much daily keeps a smile on my face and makes me feel strong and great about myself. Adding activities, people, things etc. into your life that help boost your serotonin levels is just as important.
I can go on forever as you can tell. I don't want to bore you anymore so in a nutshell....Begin enjoying healthier foods, pick a physical activity that you enjoy and put it into your life on a daily basis if you can (even sex burns calories...like one friend says,"sexercise is how I stay in shape"), get plenty of peaceful sleep all these things in combination should improve how you feel.
Remember shop on the perimeter of a grocery store that is where the whole foods are kept, when you are putting calories into your body you also need to burn them so get daily exercise in one form or another, fill your life with people you love and activities that give you pleasure and enjoy life while you can!!!!!!
Thanks for listening.
Lisa
I must admit I have always loved being physically active from when I was a child. I loved playing for hours outdoors whether riding my bike, playing kickball,soccer, softball, badminton, tag, or just racing around my neighborhood with all the neighborhood kids. Even in the winter months when there was always snow on the ground we spent hours on end sledding (going up and down the hills at Flaxhill Park) or just building snowmen, forts, having snowballs fights etc. Always on the move. This has followed me thru to adulthood and those who know me know I love any activities that include movement and a challenge physically. I have tried kickboxing, aerobics, zumba, rowing, jazzercise, bootcamp,dancing, weightraining, running, hiking, walking, yoga, pilates, cycling...I may have left something out but you get the point.
I took a real interest in my body and what I would need to do to keep it healthy inside and out. I have met many people in the industry who have given me a wealth of information and insight about all aspects of health. I know what works for me but what works for me may not work for the other guy. I know that when I eat healthy foods throughout the day I have more energy, my digestive system works better I have a very peaceful night sleep as well. I learned to grocery shop differently and really appreciate the flavors of a variety of fruits, vegetables, herbs, fish,lean meats and good grainy breads, also trying all new whole grains and playing around with ingredients. So between eating healthy and being physically active each day I have managed to maintain a healthy weight, keep my heart healthy, normal blood pressure, normal heart rate and great cholesterol levels. But I must admit that I do not deprive myself of things that I enjoy like sweets....i have a real sweet tooth so when I am out at a great restaurant I will definitely try a dessert or when at my family parties (and everyone in my family cook well) I try everything, but I do it all in moderation. I take a try of everything not a huge helping. Knowing what serving sizes are helps as well. In a future blog I will talk about serving sizes and what they mean.
Don't beat yourselves up over missing a day or two of exercise (our bodies do need a break occasionally) or over indulging in a great treat....your state of mind is just as important to your health as eating right and exercising. Exercise definitely boosts my serotonin levels big time. I am a middle aged woman (and for those of you who knows what happens during middle age years and female hormones well watch out people). Exercising pretty much daily keeps a smile on my face and makes me feel strong and great about myself. Adding activities, people, things etc. into your life that help boost your serotonin levels is just as important.
I can go on forever as you can tell. I don't want to bore you anymore so in a nutshell....Begin enjoying healthier foods, pick a physical activity that you enjoy and put it into your life on a daily basis if you can (even sex burns calories...like one friend says,"sexercise is how I stay in shape"), get plenty of peaceful sleep all these things in combination should improve how you feel.
Remember shop on the perimeter of a grocery store that is where the whole foods are kept, when you are putting calories into your body you also need to burn them so get daily exercise in one form or another, fill your life with people you love and activities that give you pleasure and enjoy life while you can!!!!!!
Thanks for listening.
Lisa
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