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Could you use a massage after every workout? Save your money because for $10 you can purchase a foam roller at your local fitness store. Foam rolling can be performed on the lower body, upper back and chest to relax the muscles. It is said to be more effective than stretching; however, it also serves as the perfect supplement, as well. Foam rolling before workouts can improve your range of motion, as well as help muscles recover post-workout. Like stretching, foam rolling lengthens muscles, breaking down scarring and soft tissue, similar to massage. For proper use, be sure to buy a guide for foam rolling technique at your local fitness store.
Christine Haas (Northern VA magazine)
A new surge of fitness classes combining latin dance, international dance moves, aerobics, flexibility, endurance and strength has hit gyms all over the Northern Virginia area…Zumba! Zumba is a group exercise class founded by a celebrity fitness trainer to get you motivated, having fun, and getting in shape. Zumba will bew sure to give you the intense and ubbeat workout you are looking for, while also toning your muscles. For locations in your area visit www.zumba.com/about.cfm.
Christine Haas (Northern VA magazine)
This is a common complaint I often hear from patients attempting to lose weight. The answer to weight loss is to expend more than you consume. If you require 2,000 calories to maintain your weight after exercise, then eating 2,000 calories will not cause you to gain or lose any weight. However, if you eat 1,500 calories after exercise, you can expect to lose 1 lb a week. Of course, making healthier choices for the foods you do eat will help to keep calories to a minimum while providing you with the best results.
Christine Haas (Northern VA magazine)
Pistachios measure up high in nutritional value, satiety, heart health benefits, and overall tastiness. Snacking on 49 pistachios yields 160 calories, 6 grams of protein, and 3 grams of fiber. It also has potassium, vitamin B-6, vitamin A, and beta-carotene to round out a perfect mid-afternoon meal. In addition, “empty pistachio shells serve as an important visual cue, encouraging snackers to be more “mindful” as they eat, thereby curbing calorie consumption.” As one of the highest protein nuts, enjoy them everyday without guilt. (pistachiohealth.com)
Animal and human studies (both epidemiological and clinical) have found protein to increase satiety when compared to high carbohydrate diets, by reducing food intake and aiding in weight loss. The global obesity epidemic has reached catastrophic proportions, and soy serves as a beneficial solution for high-quality protein that also benefits cardiovascular health. Soy protein isolate also reduces LDL-cholesterol, and betters LDL:HDL cholesterol ratios, especially in those with type two diabetes, making it a wise dietary choice.(Solae).
Eggs are natural and provide one of the highest quality proteins available through food. Research has shown that eggs keep appetites satisfied, aid in weight management and fat loss and help to preserve lean muscle mass.
Eggs are the perfect breakfast option as they aid in curbing the appetite all day. One egg provides more than six grams of protein, or 14% of the Daily Value or Daily Reference Value for nutrition. The yolk provides nearly half of the protein content, so it is important to eat the whole egg. (Egg Nutrition Center)
An Israeli study has found that even a little physical activity can have substantial benefits for the elderly. They concluded that the three-year survival rate was about three times higher for active 85-year olds (4 hours or more per week) than for those who were inactive (less than 4 hours of exercise per week). It gets better: The survival rate is twice as high for those who had never exercised before and only started late in life.
What counts? Simply walking or strolling at 15-minute increments is sufficient. The active elderly also reported less depression and loneliness and a greater ability to perform daily tasks.
Start and see the benefits for yourself! Talk to our exercise experts to set up a plan that works for you.
Even if you’re on the right track, you’ll get run over if you sit there. – Will Rogers -
Source: http://news.yahoo.com/s/ap/20090914/ap_on_he_me/us_med_octogenarian_exercise;_ylt=AqWXvg4___w4Vk1qqOZVvI7VJRIF;_ylu=X3oDMTE2ZTllcmwzBHBvcwMyBHNlYwN5bl9mZWF0dXJlZARzbGsDZXhlcmNpc2VhbmRs
-Caitlin O’Neill
Cooked vegetables lose vitamins, minerals, colors and flavors if not cooked properly. Here are some fast and healthy ways to cook vegetables.
Steaming
Steaming is fast, preserves nutrients, and it works best for fresh and frozen vegetables such as carrots, broccoli, spinach and roots like beets, parsnips, peas and beans. If you don’t have a steaming basket, you can fill a pot with mixed vegetables and add about 1 1/2 inches of unsalted water and cover. Simmer until the vegetables are tender.
Roasting
Roasting is quick, simple, and is an excellent way for cooking vegetables as it preserves the vitamins, flavors and minerals. In a large bowl, cover sliced vegetables with olive oil. Add garlic powder, onion powder, salt and pepper. Place them on a cookie sheet and roast them at 350 degrees until tender.
Stir-Frying
Stir-frying is another very good flavor and color preserving cooking method. Sliced vegetables are put in frying pan covered at bottom with any liquid for cooking such as chicken broth or a broth made from stir-fry seasonings. Constantly stir the vegetables until they are crispy and glossy.
Pan
Vegetables can also be cooked by the steam produced by their own vegetable juices. In a fry pan, add a little olive oil, sliced vegetables and your favorite seasonings. Cover the pan, put it on medium heat, and within 5-8 minutes you’ll have spicy and crispy vegetables. Stir often. Panning works best for carrots, beans, summer squash and shredded cabbage.
(Source: http://www.healthrecipes.com/cooking_vegetables.htm)
-Caitlin O’Neill
Injuries can throw a monkey wrench into your regular exercise routine and may require a break from workouts. How can you still stay active while you heal? Special exercises can promote healing, muscular strength, stability, and flexibility. Even if one part of your body is injured, you may be able to exercise using another part in order to maintain your fitness level. According to studies, you can maintain your current level of cardio fitness by exercising at 70% of your maximal oxygen uptake as little as once per week.
Leg, knee, and ankle injuries can heal while you work the rowing machine or exercise bike. Swimming is usually also an excellent way to exercise the entire body without aggravating injuries. Stretching exercises warm up the muscles and improve the range of motion so they should be done before workouts to avoid injuries but they can also help maintain flexibility when you are injured. Strength training exercises are a way to develop and keep muscle tone.
Of course, especially when injured, it is very important that you always consult your physician, physical therapist, and our exercise experts to make sure you are engaging in exercises that are safe and effective for you.
(Source: Cyndi Waters, Fitness Writer and Researcher)
-Caitlin O’Neill
Serving Size = 1/48 of recipe
11.5 cups bran flakes
1.5 cups Splenda
1 quart low fat buttermilk
6 large egg whites
5 tsp baking soda
1 cup vegetable oil
5 cups wheat flour
2 tsp vanilla extract
Mix bran flakes, oil and Splenda in a very large mixing bowl. Add rest of ingredients and mix well by hand. Store in a covered container in the refrigerator. Spray the muffin tin with cooking spray to coat the tin. Spoon into the muffin tin. Bake at 400 degrees for 15-20 minutes.
1 serving = 1/48 of recipe
Nutrition Information
150 calories
5g fat
1.5g saturated fat
3g protein
25g carbohydrate
3g sugar
2g fiber
Exchange Information
2 starch
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