Monday, April 30, 2012

The pear facts...

If you like pears, even a little, you will find this website very informative:

Did you know...?

An estimated 1/4 of the world's adult population eat chili peppers every day.

 By weight, chili peppers are one of the richest sources of vitamins A and C.

Also, capsaicin, the substance that causes your mouth to burn, kick-starts the digestive process.

Excercising consistently...

As the expression goes, "use it or lose it," means gains from exercise are quickly reduced by inactivity.

The benefits of training begin to disappear after approx. 2 weeks of inactivity.

Muscular endurance declines, and activities of certain oxidative enzymes decrease by as much as 40%.

By the 4th week of inactivity, muscle glycogen levels also may decrease by 40%.

Also, flexibility quickly diminishes with inactivity.

Exercising on a consistent basis serves to keep our body's functioning at an optimal level and it is essential to reaching our fitness goals.

Consistency truly is the foundation to success!

Link of interest...

Just click!

Quote of the Day

Good fortune is what happens when opportunity meets with planning.”

Thomas Alva Edison

Smoked Salmon Spread (under 100 calories)

Smoked Salmon Spread   Makes 2 to 2.5 cups

1 (15oz.) can salmon, drained
8 oz. light cream cheese, softened
1/4 C. low-fat sour cream
2 T. minced onion
1 garlic clove, minced
1 T. minced parsley
1/2 tsp. liquid smoke
1 T. lemon juice
1 to 1.5 tsp. horseradish


Use a blender or a food processor , combine salmon, cream cheese, sour cream, onion, garlic, parsley, liquid smoke, lemon juice and horseradish. Process until well blended. Place in refrigerator for 1 hour before serving. Serve with fresh veggies, low calorie crackers, or pita chips for dipping

Serving size:  3 tablespoons
Calories:       91
Fat:  6 g

Sunday, April 29, 2012

5 points of considerations for weight lifting during pregnancy

During pregnancy, the main goal of weight training should target making muscles stronger, preventing aches and pains associated with pregnancy.

5 considerations with weight training during pregnancy:

1) The potential for abdominal trauma from the barbells and dumbbells. For this reason, a woman who is pregnant typically should avoid exercise with free weights, especially if previous experience is limited.

2) A second issue is breathing while lifting heavy weights, this can lead to increased cardiovascular stress to the mother and possible harm to the baby.

3) Pregnant women should avoid ballistic stretching/movements because pregnancy is associated with joint laxity, controlled movements are essential during exercise to prevent joint damage/pain.

4) Pregnant women should avoid exercises in the supine position (lying with back resting on floor or bench) past the 13th week of pregnancy. Pregnant women should either lie on an incline, or on their left side.  Exercises that traditionally are performed lying down should be modified on an incline, side, or seated position

5) Sit-ups and crunches can be performed on an incline, the side or seated.

*Exercises can be performed during pregnancy, however always with doctor's approval. *

Helpful tip!

Sunday is the day to pre-plan our meals for the week, before we get caught up in the busy work week. Very often, if time is an issue, we will eat what is convenient. By pre-planning our meals, making sure our kitchens have the healthy foods that our mind and bodys' thrive on, we have healthy, tasty foods at our convenience for the work week!

"Let's make healthy eating convenient by thinking ahead!"

4 tips to reduce high blood pressure

According to the American College of Sports Medicine:

The following 4 lifestyle choices will contribute to a lowering high blood pressure:

1) Maintain healthy body weight:  (BMI below 25) approx. decrease in systolic blood pressure: 5-20 mm Hg/10kg weight loss

2) Stay physically active: (30 mins of exercise on most days of the week)  approx. decrease in systolic blood pressure:  4-9 mm Hg

*Consider the following two facts: 1) Excerise casuses blood vessels to dilate, leading to a reduction in blood pressure. Aerobic exercise is a key element to the regualtion of hypertension; because a single bout of moderate intensity exercise can reduce blood pressure by 5-7 mm. And, this reduction in blood pressure brought on by a single bout of exerise can persist for up to 13 hours after the bout of exercise. 2) An exercise program consisting of both aerobic training and circuit training has a greater eefect of lowering blood pressure than simply a program consisting of lifting weights/resistence training

3) Moderate alcohol consumption: (no more than 2 for Men and 1 for women, daily) approx. decrease in systolic blood pressure: 2-4 mm Hg

4) Eating follwing foods: whole grains, fish, fruits, vegetables, poultry and low fat dairy  approx reduction in systolic blood pressure: 8-14 mm Hg

Cortisol Control

Cortisol is a stress hormone, consider the following:

Too much cortisol can be a symptom of overtraing and can potentially contribute to immunity function.

Cortisol also helps the body burn fat and maintain blood glucose during extended periods of exercise.

High levels of cortisol have been associated with illness and fatigue.

If you have been feeling run down and training intensively, maybe cortisol control is in order, scale back the intensity.

Healthy breakfast options and info...

This is a very useful me and click!

Saturday, April 28, 2012

Quote of the Day...

Setting realistic, attainable goals serves to give us the gift of purpose and direction and these two ingredients are necessary for success.

Healthy tuna recipes/ideas...

Just click, please:

6 reasons why we eat what we eat...

1) Personal preference

2) Familiarity

3) Availability

4) Temptation

5) Social reasons

6) Values and beliefs

Time to learn 6 facts about Thyme

1) To the Greeks, thyme was the equivalent to graceful elegance. The smell of thyme was an expression of stylish praise.

2) A soup recipe of 1663 recorded the use of thyme and beer to overcome shyness, while Scottish highlanders drank tea of wild thyme for strength and courage, and to prevent nightmares.

3) Thyme aids digestion of fatty acids, very suitable to be cooked with poultry and shellfish.

4) Thyme is very pungent when fresh.

5) Thyme is loved by bees for its honey.

6) Thyme will mature between 3-15 inches during its growing cycle.

Friday, April 27, 2012

Skipping meals..? Read this:

It is all too often a common practice for busy people to skip meals. However, this behavior comes at a price because skipping meals will tend to make a person eat more upon their next opportunity to eat. There is a concept called Thermic Effect of Eating, which is related to the amount of calories that a person burns through the digestion process. By skipping a meal, a person decreases the amount of calories that their body's will expend. In addition, by skipping a meal, blood glucose levels decrease and drive up hunger urges, this may cause a person to overeat.

By keeping your brain and body adequately nourished through sufficient caloric intake throughout the day, you can assure yourself of the necessary energy to enjoy your day!

Thursday, April 26, 2012

6 snacks under 100 calories

1) Cinnamon Applesauce  1-4 oz. snack cup   80-100 calories

2) Dole Diced Pears           1-4 oz. snack cup    70 calories

3) Diced Peaches                1-4 oz. snack cup    70 calories

4) Mandarin Oranges          1-4oz. snack cup     70 calories

5) Del Monte Pineapple Tidbits  1-4oz snack cup  70 calories

6) Del Monte Tropical Fruit  1-4oz snack cup        80 calories

500 Calorie Dinner Sandwiches

Trust me...this link is worth clicking!

Phrase of the Day

People don’t lead, purposes do!

6 Benefits of Pilates

1) Improved posture

2) Stronger abdominal and back muscles

3) Increased muscle flexibilty

4) Increased spine mobilty

5) Improved coordination and sense of balance

6) Reduction in pain and general low back discomfort

Tuesday, April 24, 2012

Healthy lunch ideas...

As we know, it is important to eat lunch, especially a healthy lunch.

However, this is not always the case, for various reasons.

In order to assist you along in eating not only a healthy lunch but also a tasty one, just click this link as it provides numerous healthy lunch ideas:

Tuesday, April 17, 2012

Quote of the Day...

 "Commitment to leading a healthy lifestyle equals a higher quality of life."

Thursday, April 12, 2012


"Motivation can take us to breath taking heights!"

Link of interest...

This is a very useful link...just will see!


Have you ever expereinced any type of knee pain?

The incidence of knee injuries is relatively common witihn the U.S. population. An estimated 80,000 to 100,000 ACL injuries occur annually in among the general U.S. population.

Research suggest that improving neuromuscular stabilization reduces the incidence of many non-contact knee injuries. This is a contributing reason as to why I make stabilization training a core aspect of my traning philosophy.

If you would like to expand you knowledge on the topic of knee care, just click this link; it is a very useful resource!

Tuesday, April 3, 2012

3 points to my success..

3 points to my sucess in helping you achieve your fitness and health goals:

People: I posess a genuine joy in helping others, thus is the reason that I pursued a B.A. degree in Psychology.

Product: I the product that I am selling is an improved quality of life through a complete aproach (postive attitude, proper nutrition and plenty of exercise).

Purpose: On a daily basis, I am learning new insights, educating myself with the purpose of passing on the purpose of my approach to overall health.

Quote of the Day!

Did you know..?

Did you know about plant sterols?

Plant sterols can be found in a variety of foods, such as legumes, seeds, nuts, soybean oil and some fruits and vegetables.

Since plant sterols are chemically similar to cholesterol which the body tends to absorb them and pass cholesterol out of the body as waste. The end result is that consuming foods abundant in plant sterols can reduce the body's blood cholesterol levels.

The American Heart Association and the National Cholesterol Education Program recommend consuming between 2 and 2.5 grams per day of plant sterols for cholesterol reduction.