Thursday, May 31, 2012

Tuesday, May 29, 2012

The Cool-Down Phase

The end of a workout is an essential aspect of all cardio workouts. Whether it is a step class, indoor cycling or running, all cardiovascular exercises require an active recovery period.

The cool down phase is assumed to contribute to less muscle cramping and stiffness. It also prevents hypotension ( low blood pressure, resulting in dizziness (due to the lack of blood flow back to the heart and brain because blood is being directed to the legs), which may occur when suddenly stopping exercise.

Inadequate blood return though out the body causes blood to pool to the lower extremities; this can cause insufficient blood flow to the brain which may result in dizziness and faintness.

It is for the above reasons that it is recommended that a 5-10 minute cool-down be performed for all cardio type workouts.

Flexibility Training Recommendations

Flexibility training selection of exercises should include stretches that work all major muscle groups, 2-3 days per week, stretching to a point of mild discomfort, performing a minimum of 4 repetitions per muscle group, and held for 15-60 seconds.

Healthy Asparagus Recipes

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Sunday, May 27, 2012

Dietary Recommendations for Calcium

Adequate calcium intake throughout life is very important. Bones gradually become stronger and and denser as children and adolescents develop. Later in  life, as we age, bones become less dense. If young adults fail take to take in enough calcium, they are more likely to develop osteoporosis, later in life.

The Adequate Intake Level for calcium is 1,000 milligrams per day for adults between 19 to 50.

The youth population need more calcium to maximize peak bone mass and growth; the recommended requirement for the age group 9 to 18 is 1,300 mg per day.

The Adequate Intake Level for calcium for adults aged 51 and older is 1,200 milligrams per day.

Nonfat milk is the most nutrient dense source of calcium due to its high calcium content and low fat and calorie content.

Friday, May 25, 2012

Pilates Exercise

Single-Leg Stretch:

1) Sit in the center of a mat with knees bent. Pull your right knee into your chest by placing your left hand just below the knee and right hand on your ankle. This placement will help to keep the necessary alignment with your hip.

2) Roll your back down on the mat, maintain the knee to chest position.

3) Extend your left leg out in front of you just above the mat to allow the spine to be supported.

4) With your arms extended and your chin lifted toward your chest, inhale and engage your abdominals toward the spine.

5) Exhale and switch legs: bring the outside hand to the ankle and the inside hand below the knee. Stretch your extended leg out from your hip and to the center of the body.

6) Perform 6-8 sets of the single leg stretch.

6 Microwave Cooking Tips

1) Containers and foods that are round or oval heat more evenly than those that are rectangular or square.
2) Most foods will heat more evenly and faster if covered.

3) Foods with skins or membranes, for example whole potatoes, egg yolks should be pierced before cooking to prevent bursting

4) Foods that are fresh cook faster than those that are not fresh.

5) Foods that contain moisture cook faster than drier foods.

6) It is a good practice to check and stir foods after one-half of their total cooking time.

Healthy Memorial Day Recipes..

I am confident that you will find something that interest you.

Just click, please!

Thursday, May 24, 2012

Dietary Recommendations for Vitamin C

According to the American Dietetic Association:

For persons aged 19 or older, the recommended daily allowance for vitamin C is 90 milligrams per day for men and 75 per day for women.

For pregnant women the RDA is 85 milligrams and rises to 120 milligrams per day during lactation.

The fact is: vitamin C is a water soluble vitamin, thus any amount above what the body needs is simply excreted.

It does not take much to consume the amount that we need, for example just one cup of orange juice provides 83.1 mg of vitamin C.

Tasty Potato Skewers

This recipe serves 8


2lb red potatoes, approx. 8
1/4 cup of water
3/4 cup light mayonnaise
2 Tbsp. Dijon Mustard
1/2 tsp. black pepper
2 Tbsp. grated Parmesan cheese


Prick potatoes with a fork; place in 3 qt. microwaveable casserole. Add water; core with lid. Microwave on high 10- 12 mins. Drain; rinse with cold water. Then let cool.

Cut potatoes into quarters, mix mayo, mustard and pepper in large bowl. Add potatoes; toss in until coated. Refrigerate 90 mins.

Heat greased grill to medium heat. Thread potatoes onto 8 small metal skewers; brush with the remaining mayo mixture remaining in bowl, turning after 5 mins. Transfer potato skewers to platter; sprinkle with cheese

Wednesday, May 23, 2012

Did you know...?

Did you know that the Pilates method which is a method of body conditioning involving a unique system of stretching and strengthening exercises was actually developed over 100 years ago by Joseph H. Pilates.

The Pilates method began with a small group of elite athletes and dancers in New York City and went on to become rather popular in other areas of the world, during the 1990's.

Since the 1990's, 2007 IDEA Health and Fitness Association Program and Equipment Survey found that 68% of program directors at fitness centers offered Pilates mat classes on a weekly basis, as part of their group fitness class schedule.

Tuesday, May 22, 2012

Book recommendation

The book: Flow by Mihaly Cskszentmihalyi

Tangy Tropical Broccoli Salad

Approx. time to prepare: 20 mins. plus refrigerating      

This recipe makes 12 servings, 1/2 cup each.


3/4 cup olive oil reduced fat mayonnaise
2 Tbsp. sugar
2 Tbsp. white vinegar
6 cups small fresh broccoli florets
4 slices bacon, cooked, crumbled
3/4 cup chopped fresh pineapple
1/3 cup chopped red onion


Combine and mix first 3 ingredients in a large bowl.
Add remaining ingredients; mix lightly

Refrigerate approx. 1 hour before serving

*The broccoli in this tasty salad is abundant in both vitamin A and C.

3 easy steps to cutting mangos

1) Cut each mango lengthwise in half, just clearing the long flat seed.

2) Score the flesh into squares of preferred size, being careful to cut up to, but not through, the skin.

3) Press the skin so that the cut fruit pops outward, then cut the cubes from the skin to remove.

Healthy cottage cheese breakfast ideas and more...

Trust me, if you click on this link you will find a breakfast idea that you wish to try!

Body Fat Percentage Ratings


Age 19-29: excellent: less than 19%, very good: 19.1-22%, good: 22.1-30%, fair: 25.1-30%, poor: over 30%

Age 30-34: excellent: less than 20%, very good: 20.1-23%, good: 23.1-26%, fair: 26.1-31%, poor: over 31%

Age: 35-39: excellent: less than 21%, very good: 21.1-24%, good: 24.1-28%, fair: 28-32%, poor: over 32%

Age: 40-44: excellent: less than 23%, very good: 23.1-26%, good:26.1-29%, fair: 29-33%, poor: over 34%

Age: 45-49: excellent: less than 24%, very good: 24.1-27, good: 27.1-31%, fair: 31.1-34%, poor: over 34%

Age: 50-54: excellent: less than 27%, very good: 27.1-31%, good: 31.1-34%, fair: 34.1-37%, poor: over 37%

Age: over 55: excellent: less than 28%, very good: 28.1-31%, good: 31.1-34%, fair: 34.1-38%, poor: over 38%


Age: 19-24: excellent: less than 11%, very good: 11.1-15%, good: 15.1-19, fair: 19.1-23%, poor: over 23%

Age: 25-29: excellent: less than 13%, very good: 13.1-17%, good: 17.1-20%, fair: 20.1-24, poor: over 24%

Age: 30-34: excellent: less than 15%, very good: 15.1-18%, good: 18.1-22%, fair: 22.1-25%, poor: over 25%

Age: 35-39: excellent: less than 16%, very good: 16.1-19%, good: 19.1-23%, fair: 23.1-26%, poor: over 26%

Age 40-44: excellent: less than 18%, very good: 18.1-21%, good: 21.1-24%, fair: 24.1-27%, poor: over 27%

Age: 45-49: excellent: less than 19%, very good: 19.1-22%, good:22.1-25%, fair: 25.1-28%, poor: over 28%

Age: 50-54: excellent: less than 20%, very good: 22.1-23, good: 23.1-26%, fair: 26.1-29 %, poor: over 29%

Age: over 55: excellent: less than 20%, very good: 20.1-24%, good: 24.1-27%, fair: 27.1-30%, poor: over 30%

The Importance of Meditation

If you are the slightest bit interested in the topic, please click:

2 ways to enhance the taste of water

Getting creative with ice: Some are of the opinion that ice water tastes better than water served at room temperature, this being the case, flavored ice cubes may make an even better drink. Simply chop your additive of choice, such as fresh fruit, cucumber, or mint, add it to your ice cube tray along with water, then freeze. You may also consider juice, tea, or coffee cubes. If you want to be more creative, use ice cube trays that come in fun shapes, like stars, circles, or even fish!

Add fresh fruit: Citrus fruits, for example: lemons, limes, and oranges, are classic water enhancers, but other fruit flavors might also tempt your taste buds. Crush fresh raspberries or watermelon into your water, or add strawberry slices, also fresh mint are refreshing flavors as well.

Sunday, May 20, 2012

2 links of interest...

Just click, please:

Healthy and Delicious Turkey Burgers

The following recipe is not only quite flavorful ; it is convenient for simply freezing individual patties and serve for future easy meals.

This recipe is portioned to serve 12


3 lb. lean ground turkey
1/4 cup of seasoned breadcrumbs
1/4 cup fresh basil, minced
1/4 cup onion, finely diced
2 egg whites, beaten
2 garlic cloves, minced
1 tsp. salt
1 tsp. pepper
Cooking spray
1 cup of low calorie marinara sauce
2 Tbsp. Parmesan cheese, grated
6 whole wheat buns


Using a large bowl, combine turkey. breadcrumbs, basil, onion, egg whites, garlic, salt and pepper until ingredients are well mixed. Form mixture into 12 patties. Suggestion: individually wrap the burgers you do not plan to eat and freeze for easy later use.

Heat a pan sprayed with cooking spray over medium heat. Cook patties in pan, turning once, until internal temp. reaches 180 degrees (approx. 6 mins. per side).

Place each burger on one side of a bun. Top with a few spoonfuls of marina sauce and sprinkle with Parmesan cheese.

This is definitely a very flavorful healthy recipe!

Nutritional value per serving:

206 calories
31 grams of protein
3 grams of fat ( 1 saturated)
15 carbohydrates ( 3 grams fiber)
557 mg of sodium

Scallops with Black Rice Puree

Black rice actually possesses a higher nutritional value than that of brown rice and white rice.

Black rice is also rich in antioxidants. Scientists have discovered that a diet high in antioxidants may assist with exercise recovery by reducing muscle damage.

This being noted, the recipe below is worth checking out!

Scallops with Black Rice Puree

This recipe serves 4

1/2 cup of black rice
2 cups low-sodium chicken broth
1 shallot, chopped
2 garlic gloves, chopped
1 Tbsp fresh ginger, chopped
1/2 lemon juiced
1/4 tsp kosher salt
1 lb sea scallops
salt and peeper (to desired taste)
1 Tbsp olive oil
2 Tbsp. fresh chives, chopped


Place chicken broth and rice in a medium-sized saucepan, bring to a boil, reduce heat and simmer covered until rice is tender, approx. 25 mins. Place cooked rice, as well as cooking liquid along with 1/2 cup of water, shallot, garlic, lemon juice and salt in a blender, blend until smooth. Add additional broth if the mixture is too thick.

Rinse scallops under cold water, pat dry with a paper bowl and season with salt and pepper. Heat oil in a skillet over medium-high heat. Sear scallops until just just opaque in center, approx. 90 seconds per side. Spread the black rice puree on serving plates and place scallops on top. Garnish with chives.

* Nutritional value per serving:

229 calories
25 grams of protein
3 grams of fat   ( 1 gram saturated)
25 grams carbohydrates ( 1 gram of fiber)
498 grams of sodium

Saturday, May 19, 2012

Calories burned mowing the lawn..?

Just click, and and you will know within seconds from a simple calculation:


It is Saturday, thus the weekend. It is your choice regarding which day (Sat. or Sun) to pre-plan and prepare some of next weeks meals. This is very important if you are one of the many whom lead busy lives, and find eating whatever is convenient, such as fast-food, or skipping meals.

A little pre-planning will go along way in eating healthy and feeling great!

Friday, May 18, 2012

The power of certainty!

People who live their lives with a sense of purpose and passion are more likely to be certain about their goals. And, for such people with a defined set of goals and are certain about what they want to accomplish and why are up to six times more likely to successfully reach their goals!

Guacamole Stuffed Celery

Another healthy snack under 100 calories!


8 ribs of celery
1 ripe avocado, peeled and mashed with a fork
2 tsp. lemon juice
1/4 tsp. season salt
1/4 tsp. garlic powder
1/4 tsp. white pepper
1/4 C. reduced -fat mayonnaise


Wash celery thoroughly and pat dry. Remove leaves and reserve for later. In a medium sized bowl, combine avocado, lemon juice, salt, garlic powder, white pepper and mayonnaise; mix thoroughly. Stuff celery ribs with guacamole mixture and cut each rib into 3 pieces. To serve, arrange celery pieces over a bed of the reserved celery leaves.

Serving size:   3 pieces

Calories:        52
Fat:                 3 grams

6 A-list fruits recommended for weight loss

1) Apples

2) Berries

3) Kiwi

4) Grapefruit

5) Peaches

6) Papaya

These fruits are low in sugar, go well with many breakfast options and as snacks throughout the day.

Sodium Fact

Approx. 75 % of sodium in a typical diet comes from processed foods, about 10% from unprocessed natural foods, and about 15% from table salt.

With this in mind, choosing fresh foods, frozen foods or canned without salt added is recommended.

When eating out, you can request that your food be prepared without salt.

Did you know...?

Did you know that the need for vitamin D increases after the age of 50?

It does and for this reason everyone over the age of 50 should consider taking a daily vitamin D supplement of 10 ug (400 IU).

Some info about the pre-workout warm-up...

A warm-up involves performing low-intensity exercise to prepare the body for more intense physical activity. The warm-up begins very light but may increase in intensity until one is prepared for the workout.

A warm-up can be passive (one where muscle temperature is increased without exercise, such as a sauna, hot shower, heat application or water immersion) or active (via exercise). Both types of warm-ups increase muscle temperature efficiently and supplement performance compared to no warm-up. Active warm-up tend to result in better short term performance than passive warm-ups.

There are 2 types of active warm-ups: general and specific. A general warm-up consist of low intensity exercise such as slow jogging or stationary cycling that lasts for 5-10 mins. A specific warm-up consist of very light movements similar to the activity/exercise and may last 5-15 mins. Specific warm-ups very depending on the sport or activity. In many instances, a general warm-up precedes a specific warm-up. For aerobic training, the general warm-up can lead into the workout or can precede a specific warm-up.

6 physiological responses that occur during an active warm-up:

1) Increased core and muscle temperature

2) Increased mental preparation

3) Increased oxygen consumption

4) Increased blood flow

5) Increased speed of metabolic reactions

6) Increased neural activation

The majority of the enhancement seen from performing a pre-workout warm-up is attributed to increased muscle temperature.

Fantail Potato Recipe

This recipe makes approx. 4-8 servings

Ingredients needed:

8 baked potatoes, about 1/2 each, peeled and halved lengthwise
1/4 cup of olive oil
8 garlic cloves, unpeeled
12 thyme sprigs


Place the potatoes cut-side down. Using a sharp knife make cuts at 1/4 inch intervals along the length of each potato almost through to the base, just leaving a hinge to hold them together.

Heat the oil in a roasting pan in a preheated oven, 400 F, until hot. Add the potatoes to the pan and spoon the oil evenly over each one. Roast potatoes for 30 mins. Baste well and sprinkle with a small amount of salt.

Add the garlic and thyme and cook for an additional 30 mins. or until the potatoes are golden brown and crispy; the cuts will open out a little to create a fantail shape from which this recipe derives its' name.

Thursday, May 17, 2012

Interesting article...

Just click, please!

Chicken Vs. Fish from a Nutrition

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Fit Fact

Something to think about....

Simply, jogging in place for just 12 mins. will burn approx. 100 calories.

Snack under 100 calories

Bubbly Fruit Cups

1/2 C. chopped oranges
1/2 C. sliced bananas
1/2 C. chopped apples
1/2 C. sliced strawberries
2 T. raisins
1 (12 oz.) can sugar-free lemon-lime soda

In a medium sized bowl, mix oranges, bananas, aples, strawberries and raisins. Spoon into 4 seperate cups. Pour soda over fruit and serve with a spoon.

Serving size: 1 cup
Calories: 82
Fat: trace amount. essentially none

3 interesting water exercise facts...

1) When a person walks at chest height in water, the buoyant force of water results in a 90% reduction in body weight and strengthens abdominal region.

2) The density of water is approx. 800 times that of air, which is an important contribution to the energy expended through water exercise.

3) The combined influence of water temperature and hydrostatic pressure contribute to a lower heart rate (approx. 20 bpm) when exercising in water. It is also been established that heart rate response in water depends considerably on water temperature.

Healthy chicken salad recipes

Sounds yummy!

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Phrase of the day...

Moving forward fully motivated!

Tuesday, May 15, 2012

A little info about Yoga...

Yoga is considered a type of a mind-body practice, which involves an introspective component. The yoga practice is an excellent way to improve the quality of life, as it enhances both the psychological and physical well-being.

The word yoga means to "yoke" or unite.

Yoga originated in India approx. 5,000 years ago. It gained acceptance and recognition in the western world in the 1950's.

The primary purpose of yoga is enhance and maintain health of the physical body while creating a calmness  within the mind.

Improvements are seen in cardiorespiratory fitness, muscular strength, endurance, body composition, flexibility and lung function after approx. 8 weeks of training participating in a yoga program 2 days per week.

There are many types of yoga, from gentle and therapeutic to the very challenging forms, such as hot yoga or power yoga.

Tantra yoga is a ceremonial form of yoga.

Bhakti is the yoga of devotation.

Hatha yoga is the physical postures which happens to be the most common type of yoga offered in fitness settings.

Yoga is often recommended as a preventive and remedial measure for the spine and stress reduction. Yoga as also been found to be an effective means for relieving low back pain.

3 common injuries that associated with yoga

1) Hyperextended knees or elbows: which can result from triangle pose or upward facing dog. These poses can place additional stress on stabilizing ligaments and tendons, also causing potential inflammation of joint structures.

2) Muscle strains resulting from deep lunges, and low back (over flexing the lumbar spine in forward or seated bends).

3) Bursitis or tendonitis in the elbow or shoulder joints, possibly resulting from performing downward-facing dog or "yoga push-up."

Tuesday, May 8, 2012

Healthy Potato Salad Recipes!

If you enjoy any of the many variations of potato salad, trust me, you will find numerous delicious recipes by simply clicking on this link:

6 pistachio facts

1) The pistachio is a very good source of fiber; it is full of vitamins and minerals such as carotenes, antioxidants, iron and oleic acid.

2) Pistachios can be eaten straight out of the shell, as a tasty snack.

3) Pistachios can also be an essential key ingredient in pesto. Also, they can be grinded into flour for use in deserts and salads.

4) The oil within Pistachios can be abstracted for use as an aromatherapy, massage lotions and natural cosmetics.

5) The pistachio can be refrigerated for up to 3 months and frozen up to a year.

6) 1 ounce of pistachios contains 13 grams of fat, 8 grams of carbohydrates, 3 grams of dietary fiber, 2 grams of sugar and 6 grams of protein. Also, like other plant based foods, they posess no cholesterol.

Monday, May 7, 2012

Cookware and their various uses, pros and cons...

The type of cookware that we use influences our food selection, storage and taste (possibly more than most realize).

Trust me, this link is a resource that I will be utilizing and if you  just click on the link below, you too will find this too be a quality resource

Healthy steak recipes...

If you enjoy steak, then I can assure you that by clicking this link, you will find numerous recipes that interest you!

Thursday, May 3, 2012

Healthy and quick desserts!

Just click, please!

The odds are, you will find something that appeals to your taste and you will be eating healthy!

Potassium, Sodium and High Blood Pressure

Potassium is essential for water balance, transmission of nerve impulses, muscle contraction and maintenance of heart beat.

The adequate intake recommendation for potassium is 4,700 mg/day, this is, more than 3 times the AI for sodium (1,500 mg/day).

A moderate potassium deficiency is characterized by increased blood pressure, increased urinary excretion of calcium, increased risk of kidney stones.

Potassium buffers some of the effects of sodium, and is therefore important in the control of high blood pressure.

It is virtually impossible to overdose on potassium from natural sources. However, it is quite possible to overdose on potassium by consuming  over the counter and/or prescription supplements.

Older adults are at increased risk of potassium overload as a result of certain medical conditions, for example, adrenal insufficiency, diabetes, kidney disease and hear failure

The ingestion/intake of sodium and potassium and the function of these minerals in the human body are related. For example, the sodium-potassium pumps actively serve to maintain water balance between intracellular and extracellular fluids.

Potassium is the main electrolyte in the intracellular fluid, and sodium is the main electrolyte in the extracellular fluid.

Having both, a high sodium intake and a low potassium intake have been linked to high blood pressure.

6 quality food sources of potassium:

1) Raisins, seedless

2) Potato, baked, with skin, without salt

3) Soybeans, mature cooked, or boiled, without salt

4) Bananas

5) Yogurt

6) Fish

Fruit Drinks and Juices

Fruit juices are particularly popular beverages for children aged 6 months to 5 years of age. Juices do have some health benefits.

If juice is being used as a source of vitamin C, drinking 3 to 6 fluid ounces per day meets vitamin C intake requirements.

Fruit juice consumption can be a contributing factor leading to obesity, if excess juice is consumed in addition to a well rounded diet.

At best fruit juices and drinks contain added vitamin A and calcium. However, such beverages that are less than 100% fruit juice are much more like soft drinks than fruit.

In order to keep consumption of fruit juices to a healthy level:

Limit intake of fruit juices to 12 fluid ounces oer day.

Tuesday, May 1, 2012

Are you seeking a challenge?

I do not encourage clients or anyone to push themselves beyond what their current fitness level allows.
As, overtraining can lead to serious injury and regression in reaching one's goals.

This being said, no matter where you reside in the world, you can take advantage of the many fitness challenges that the following website offers.

If you enjoy competition, setting goals and discovering your best through competition, please click on the website below!

6 potential consequences of excessive sodium intake

It has been well established that high sodium intake can trigger sodium retention, which can result in increased fluid volume and high blood pressure. As we know, high blood pressure is directly related to the risk of heart disease and stroke.

The following list represent 6 negative health consequences of excessive sodium intake:

1) atheroerosis/ arteriosclerosis

2) kidney damage

3) Increased risk of dementia

4) Increased incidence of gastric cancer

5) Increased calcium  excretion

6) Left ventricular enlargement

The dietary guidelines for Americans 2010 recommend that sodium intake be less than 1,500 mg/day. This is a decrease from the 2,300 mg/day 2005 dietary guidelines.

Keep this mind: Just 1 fast food biscuit/sandwich with egg and sausage has 1,210 mg of sodium.

What we eat has consequences...rather those are positive or negative is simply a matter of consuming nutrient dense foods.