Who would think this root with such a kick would give us some great nutrients! Used as a medicine in the Middle Ages, horseradish has antibacterial, diuretic, and stimulant properties.
The aroma and strong taste of horseradish are almost unnoticeable until it is cut or grated and its volatile oils are released. These oils, particularly mustard oil, have natural antibiotc properties that can help with various ailments, including respiratory tract infections such as coughs and sinus congestion, and urinary tract infections. This root vegetable stimulates the digestion and is an effective diuretic. It also promotes perspiration, making it useful for cold and flu relief.
Nutrients: Vitamins B3, C, K, beta-carotene, folate, calcium, iron, magnesium phosphate, potassium, selenium and zinc.
Tip: mix fresh grated horseradish with vinegar to prevent it from browning and becoming bitter.
Tuesday, January 31, 2012
Wednesday, January 25, 2012
Training
I wanted to let you all know that I have begun training for the "Warrior Dash", that's right I have decided to partake in this 3.11 mile race/obstacle course as a birthday treat to myself in June. Glutten for punishment, maybe, or just needing a great physical challenge to see what this 48 year old body can do.
If you want to check it out just go to their website: http://www.warriordash.com/ I am registering for the New England race which will take place June 9th in Thompson, CT. I have a handful of friends/relatives joining me that day. Anyone interested in registering and training let me know.
Funny because I don't particularly enjoy running and most of the training is running. This will boost my endurance and metabolism. I started my training this past Sunday morning with a 1 1/2 mile treadmill run and full body strength workout (which included: squats, lunges, bicep curls, tricep dips, pushups, crunches, planks, shoulder presses, and upright rows), Monday was a 2 mile run followed by some easy squats and jumping jacks. Tuesday 1/2 mile run and full set of strength work and today a 2 mile run on treadmill (at this point I am running an 11 minute mile which is slow for "real" runners) I followed up today with more lunging using a 30 lb. bar and squats as well. After every workout I do at least 5 to 10 minutes of a full body stretch...trying to hit all muscles!
I will keep you posted from time to time of my progress in training.
Hope everyone has a wonderful Wednesday!!!!!!!!!!!!
If you want to check it out just go to their website: http://www.warriordash.com/ I am registering for the New England race which will take place June 9th in Thompson, CT. I have a handful of friends/relatives joining me that day. Anyone interested in registering and training let me know.
Funny because I don't particularly enjoy running and most of the training is running. This will boost my endurance and metabolism. I started my training this past Sunday morning with a 1 1/2 mile treadmill run and full body strength workout (which included: squats, lunges, bicep curls, tricep dips, pushups, crunches, planks, shoulder presses, and upright rows), Monday was a 2 mile run followed by some easy squats and jumping jacks. Tuesday 1/2 mile run and full set of strength work and today a 2 mile run on treadmill (at this point I am running an 11 minute mile which is slow for "real" runners) I followed up today with more lunging using a 30 lb. bar and squats as well. After every workout I do at least 5 to 10 minutes of a full body stretch...trying to hit all muscles!
I will keep you posted from time to time of my progress in training.
Hope everyone has a wonderful Wednesday!!!!!!!!!!!!
Sunday, January 22, 2012
Ready, Set, who wants to Row?
Torch calories and firm up (all while sitting down). Who has not yet tried the rowing machine at their gym? It happens to be one of my personal faves. I like to fit in 10 to 20 minutes in a circuit of cardio. Pass that crowd waiting at the treadmills or ellipticals and make a beeline to the rowing machines. You will burn up to 50% more calories while strengthening nearly all the muscles from your shoulders to your calves.
Here's what you can do to get a decent workout. Simply set the damper (a device on the side of the flywheel that controls the drag) between 3 and 5, choose a pace mode, and row. After 9 minutes get up and stretch and walk around for a minute (you can do walking lunges or squats). Sit back down and finish up your second half.
Form check:
1. Wrap fingers lightly around the handle and keep wrists straight.
2. Extend arms in front of you, keeping shoulders relaxed - no hunching!
3. Hinge forward from the hips and bend knees until their over ankles.
4. Push through feet, extend legs, and lean back slightly; keep shoulders relaxed.
5. Draw elbows straight back to sides until hands reach ribs.
6. To start the next stroke, extend arms, and then bend knees to slide the seat forward.
Enjoy something new....change is good especially to challenge your muscles!
Here's what you can do to get a decent workout. Simply set the damper (a device on the side of the flywheel that controls the drag) between 3 and 5, choose a pace mode, and row. After 9 minutes get up and stretch and walk around for a minute (you can do walking lunges or squats). Sit back down and finish up your second half.
Form check:
1. Wrap fingers lightly around the handle and keep wrists straight.
2. Extend arms in front of you, keeping shoulders relaxed - no hunching!
3. Hinge forward from the hips and bend knees until their over ankles.
4. Push through feet, extend legs, and lean back slightly; keep shoulders relaxed.
5. Draw elbows straight back to sides until hands reach ribs.
6. To start the next stroke, extend arms, and then bend knees to slide the seat forward.
Enjoy something new....change is good especially to challenge your muscles!
Saturday, January 21, 2012
Snow Time Fun
How appropriate to post today about enjoying the snow and burning numerous calories. Today it just so happens to be a true winter's day with the white stuff cascading down all around us. So don't just sit behind a window peering out at the lovely white flakes, grab your coat, boots, gloves and hat and get outside and enjoy the wonders of this season.
It is amazing the number of calories you can burn by doing something physical outside on the snow covered ground. First off, you are burning calories just trying to keep warm, homeostasis (our bodies attempt at regulating our temperature in all conditions). The ground is covered and walking thru snow (especially deep snow) can be a challenge, we not only are burning calories and using all the muscles in our legs but working strengthening and stabilizing our core by trying to stay balanced.
Throw on a pair of snow shoes and in an hours walk you can burn up to 550 calories. This is great for cardio and endurance training. Running around, shoveling, sledding, snowball fights, building forts and snow angels all active ways of burning many calories while enjoying some fresh air. Sledding helps to raise the heart raise with each climb up the hill pulling the sled behind you and if you have young kids most likely they will want a ride uphill in that sled. This is a great cardio and lower body workout.
Winter does not have to be an excuse for not exercising...use what nature gives us and enjoy your own backyard or neighborhood park.
It is amazing the number of calories you can burn by doing something physical outside on the snow covered ground. First off, you are burning calories just trying to keep warm, homeostasis (our bodies attempt at regulating our temperature in all conditions). The ground is covered and walking thru snow (especially deep snow) can be a challenge, we not only are burning calories and using all the muscles in our legs but working strengthening and stabilizing our core by trying to stay balanced.
Throw on a pair of snow shoes and in an hours walk you can burn up to 550 calories. This is great for cardio and endurance training. Running around, shoveling, sledding, snowball fights, building forts and snow angels all active ways of burning many calories while enjoying some fresh air. Sledding helps to raise the heart raise with each climb up the hill pulling the sled behind you and if you have young kids most likely they will want a ride uphill in that sled. This is a great cardio and lower body workout.
Winter does not have to be an excuse for not exercising...use what nature gives us and enjoy your own backyard or neighborhood park.
Wednesday, January 18, 2012
BICYCLING
Bicycling is a fantastic way to use your muscles and burn calories. Whether you are cycling on a stationery bike indoors (spinning) or grabbing your road bike or all terrain to head outdoors it's a great form of exercise.
Below are a list of riding clubs in the Connecticut area that offer some safe rides with a group of cycling enthusiasts.
Sound Cyclists: http://www.soundcyclists.com/ this is the largest organized cycling club in New England and the one mentioned most often in the magazine Healthy Life. It sponsors organized rides ranging from beginner to competitive.
The Southern Connecticut Cycle Club: http://www.ctcycle.org/ this is a New Haven based riding club that sponsors rides and events many of which are along the CT shoreline. This is nonprofit group who offer a newsletter along with rides for beginners to competitive riders has discounts at bike shops as well.
The Bethel Cycle Sport and Triathlon Club: http://www.bethelcycle.com/ This is a nonprofit group comprised of cyclists and triathletes dedicated to sharing their passion and encouraging new riders to join in their group.
Hat City Cyclists: http://www.hatcitycyclists.org/ This is a Bethel based group of cyclists of various skill levels dedicated to promoting road and mountain biking in and around the Danbury area of Connecticut.
Tokeneke Road Club: www.odinscrows.com/tokeneke/index.shtml This is the US federation cycling team based at the Pedal and Pump race shop in Darien, CT. It is considered one of the largest adn most successful racing clubs in New England.
Trifitness: http://www.treakfairfield.com/ or http://www.trifitness.net/ A swim, bike and run training center in Fairfield, sponsors its own cycling group and rides in collaboration with the Trek Cycle shop in Fairfield.
I hope those of you who are riders or those interested in taking up this activity will appreciate this useful list.
Enjoy the ride!
Below are a list of riding clubs in the Connecticut area that offer some safe rides with a group of cycling enthusiasts.
Sound Cyclists: http://www.soundcyclists.com/ this is the largest organized cycling club in New England and the one mentioned most often in the magazine Healthy Life. It sponsors organized rides ranging from beginner to competitive.
The Southern Connecticut Cycle Club: http://www.ctcycle.org/ this is a New Haven based riding club that sponsors rides and events many of which are along the CT shoreline. This is nonprofit group who offer a newsletter along with rides for beginners to competitive riders has discounts at bike shops as well.
The Bethel Cycle Sport and Triathlon Club: http://www.bethelcycle.com/ This is a nonprofit group comprised of cyclists and triathletes dedicated to sharing their passion and encouraging new riders to join in their group.
Hat City Cyclists: http://www.hatcitycyclists.org/ This is a Bethel based group of cyclists of various skill levels dedicated to promoting road and mountain biking in and around the Danbury area of Connecticut.
Tokeneke Road Club: www.odinscrows.com/tokeneke/index.shtml This is the US federation cycling team based at the Pedal and Pump race shop in Darien, CT. It is considered one of the largest adn most successful racing clubs in New England.
Trifitness: http://www.treakfairfield.com/ or http://www.trifitness.net/ A swim, bike and run training center in Fairfield, sponsors its own cycling group and rides in collaboration with the Trek Cycle shop in Fairfield.
I hope those of you who are riders or those interested in taking up this activity will appreciate this useful list.
Enjoy the ride!
Thursday, January 5, 2012
2012
The new year is upon us and one of my many resolutions was to write daily in this blog bringing my readers a plethora of health and fitness information. Well, we are five days into the 2012 and this is my first post. (sorry folks).
Someone very near and dear to me passed away Tuesday after a tough, long struggle with cancer. This person was a hero in my eyes. I am speaking of my cousin Mike who left us at the very young age of 48. Mike had a real zest for life, doing exactly what it was he wanted to do for himself and his beautiful wife and daughter. He was so strong thru this battle and always had a smile for everyone.
Mike read this blog from day one and from time to time would give me some personal feedback, which I appreciated so much. Mike, I know you are an angel looking down upon us all, I love you dearly and will miss you very very much!!! Your spirit will be here with us forever!!!!!!!!!!!!
Now onto the real business at hand, "health and fitness". How many of you made a New Year's resolution of eating healthier and exercising? Did you know this is the #1 resolution in the country?
I am going to list a few important reasons to get off your GLUTES and get moving!!!
1. Exercising slows the aging process. Meaning if you exercise regularly (meaning 3 to 5 days a week) age-related disabilities - like arthritis, circulatory problems, muscle atrophy etc. Any type of exercise that makes you breathe hard has the same effect as running or cycling.
2. Boosting your metabolism is something everyone should be interested in. Your metabolism is what burns calories daily. Doing 45 minutes of vigorous exercise will burn calories up to 14 hours. (moderate exercise means working hard enought to break a sweat and you're able to talk but not sing) (vigorous exercise means you're breathing hard and you have to pause to catch your breath every few words)
3. If you want to ease pain move your body. Muscle stiffness and knots can cause real discomfort. Moving daily helps to release the tension and lactic acid build up in the muscles. Just moving 10 minutes a day releases stress (STRESS is not good for our bodies at all!)
4. People who exercise on a daily basis got less colds. Why again exercise releases stress, stress causes the immune system to get weakened. When you work out daily this helps to maintain a healthy immune system, I can go into this scientifically but will spare you.
5. Bring down blood pressure. Walking, hiking, cycling, swimming all these things considered exercise will help reduce both the systolic and diastolic pressure. Exercising helps to build a stronger heart the stronger your heart the more efficient your circulatory system will be. Meaning the heart will not have to work so hard to pump the blood thru your body as you build up the heart muscle during exercise.
Don't forget the most important muscle in our bodies is our HEART!!! Keep it healthy by doing something good for it, eating right and doing aerobic exercises to keep it strong!!!
6. Who wants to have a sharp mind? Well it has been found that exercising helps to reduce the risk of dementia and will slow the progression of alzheimers.
7. Easing depression without medication. Just 30 minutes of exercise will boost the mood in people who suffer with depression.
8. Lowering your blood fats, short bouts of exercise help lower your triglycerides after you eat a meal. If you can't commit to 30 minutes a day, then do 10 minutes three times a day.
9. Making your day to day living easier (who doesn't want that?) Older people who walk at a moderate pace everyday and did some strength training every week find it easier to get in and out of chairs, up and down stairs, in and out of tubs and carrying groceries. This is just keeping a healthy function of life.
Now that you have read a few reasons to get that body moving, go on get up and turn on some music and move that BODY!!!!!!
Someone very near and dear to me passed away Tuesday after a tough, long struggle with cancer. This person was a hero in my eyes. I am speaking of my cousin Mike who left us at the very young age of 48. Mike had a real zest for life, doing exactly what it was he wanted to do for himself and his beautiful wife and daughter. He was so strong thru this battle and always had a smile for everyone.
Mike read this blog from day one and from time to time would give me some personal feedback, which I appreciated so much. Mike, I know you are an angel looking down upon us all, I love you dearly and will miss you very very much!!! Your spirit will be here with us forever!!!!!!!!!!!!
Now onto the real business at hand, "health and fitness". How many of you made a New Year's resolution of eating healthier and exercising? Did you know this is the #1 resolution in the country?
I am going to list a few important reasons to get off your GLUTES and get moving!!!
1. Exercising slows the aging process. Meaning if you exercise regularly (meaning 3 to 5 days a week) age-related disabilities - like arthritis, circulatory problems, muscle atrophy etc. Any type of exercise that makes you breathe hard has the same effect as running or cycling.
2. Boosting your metabolism is something everyone should be interested in. Your metabolism is what burns calories daily. Doing 45 minutes of vigorous exercise will burn calories up to 14 hours. (moderate exercise means working hard enought to break a sweat and you're able to talk but not sing) (vigorous exercise means you're breathing hard and you have to pause to catch your breath every few words)
3. If you want to ease pain move your body. Muscle stiffness and knots can cause real discomfort. Moving daily helps to release the tension and lactic acid build up in the muscles. Just moving 10 minutes a day releases stress (STRESS is not good for our bodies at all!)
4. People who exercise on a daily basis got less colds. Why again exercise releases stress, stress causes the immune system to get weakened. When you work out daily this helps to maintain a healthy immune system, I can go into this scientifically but will spare you.
5. Bring down blood pressure. Walking, hiking, cycling, swimming all these things considered exercise will help reduce both the systolic and diastolic pressure. Exercising helps to build a stronger heart the stronger your heart the more efficient your circulatory system will be. Meaning the heart will not have to work so hard to pump the blood thru your body as you build up the heart muscle during exercise.
Don't forget the most important muscle in our bodies is our HEART!!! Keep it healthy by doing something good for it, eating right and doing aerobic exercises to keep it strong!!!
6. Who wants to have a sharp mind? Well it has been found that exercising helps to reduce the risk of dementia and will slow the progression of alzheimers.
7. Easing depression without medication. Just 30 minutes of exercise will boost the mood in people who suffer with depression.
8. Lowering your blood fats, short bouts of exercise help lower your triglycerides after you eat a meal. If you can't commit to 30 minutes a day, then do 10 minutes three times a day.
9. Making your day to day living easier (who doesn't want that?) Older people who walk at a moderate pace everyday and did some strength training every week find it easier to get in and out of chairs, up and down stairs, in and out of tubs and carrying groceries. This is just keeping a healthy function of life.
Now that you have read a few reasons to get that body moving, go on get up and turn on some music and move that BODY!!!!!!
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