Fitness tips

Thursday 15 October 2015

Four Ingredient Pumpkin Pie Smoothie

What do you do when it’s fall but still 90 degrees outside?

Make a pumpkin smoothie!

In an effort to enjoy some fall flavors without overheating, I’ve been turning everything from squash to apples to pumpkin into frozen treats. Though I’d love a hot Pumpkin Spice Latte one of these days, it’s been a pretty delicious fall so far.

This particular Pumpkin Pie Smoothie came about when I was in a rush to get out the door and hadn’t yet had breakfast. I wanted something that would sustain me for a few hours, but I didn’t have my staple smoothie ingredients on-hand. I didn’t expect that just four ingredients – one of which is my favorite real protein drink: Organic Balance – would lead to such a tasty smoothie!

Since then, I’ve also made this smoothie with 1 Tbsp chia seeds – which is even more nutritious and adds a great smooth texture.

If the weather has cooled off where you are, make this smoothie alongside a warm cup of tea and cuddle up with a blanket. (And send some of your weather my way please…that sounds so cozy!)

By - www.eating-made-easy.com

Thursday 1 October 2015

Fitness Friday: Train your ankles to swing like an athlete

Michael Russo Hoboken

It has been said that a good golf swing starts from the ground up, but that could be bad news if you regularly wear dress shoes or sit for most of the day. A common issue that can develop is poor ankle dorsiflexion (aka "lazy ankle"). If the ability to hinge the joint so your toes point upward is restricted, it can cause problems in your swing, says Golf Digest fitness advisor Ben Shear .

From a power perspective, the ability to squat at the start of the downswing and leverage the ground to create more force and clubhead speed will be impeded without good ankle dorsiflexion. It more commonly leads to off-center hits, because poor ankle mobility makes it tougher to stay in a steady posture during the swing and get the club to consistently bottom out in the right place.

Dress shoes typically elevate the heel of the foot, so the angle between the foot and leg is increased (plantar flexion). Sitting with a hunched posture also reduces the need for dorsiflexion, which is why desk jobs can lead to off-center strikes.

"What makes matters worse is that a lot of people wear uncomfortable dress shoes all week, so they wear the sneaker-style golf shoes when they play because they feel so good," Shear says. "But those shoes typically lack heel support, so the need for good dorsiflexion is magnified. It makes it harder to make a good swing."

Even elite athletes can have dorsiflexion issues as a result of injuries and the scar tissue that develops on top of the joint where the tibia (shin) bone meets the talus (ankle) bone. For them, a painful pinching sensation is felt as they flex the foot upward.

For most of us, however, calf tightness is a clear warning sign of restricted ankle mobility: particularly when your knee juts out over your foot or when you raise your toes while keeping your heels on the ground.

To correct the problem, first take Shear's dorsiflexion test (below). If you feel a pinching sensation or pain on the top of the joint, or if there is tightness in the calf of that leg, follow one of the two exercise prescriptions he gives to improve your range of motion.

And as a bonus, click on the video below to watch Shear give you a little help before your next round of golf.

Ron Kaspriske

Rushing here, rushing there! Late for this appointment, need to return that phone call! Everyone is busy, busy all the time! Rest assured, eating healthy on-the-go IS possible. All it takes is a little planning ahead. Having healthy food convenient is key.
Join #HealthyWayMag Fitness Chat this Monday 5pm(Pacific)/8pm(Eastern) on Twitter and pick up healthy eating tips, nutritious snacking ideas and on-the-go best food choices!

Here’s how to join:
Log onto your Twitter account and follow @HealthyWayMag to see the chat questions. Questions for discussion will be posted as Question 1, “Q1″, Question 2, “Q2″ and so on. Contribute your answer and experience via answers to Question 1 noted as “A1″, designating your answer to Question 2 as “A2″ and so on. Interact with others, chat, exchange ideas, training tips and have fun!

Monday September 28, 2015 #HealthyWayMag Fitness Chat welcomes Co-Host Helen Agresti, R.D:
Helen is the founder of Professional Nutrition Consulting and The 24_7 Dietitian app. She’s a mom of 5, contributor for the Huffington Post, triathlete, and chocolate lover. Helen is passionate about educating families on how to cook healthy meals and snacks at home. You can now receive Helen’s Personal Nutrition Coaching thru her 24_7 dietitian app-available on iOS and android. Go to www.pronutritionconsulting.com for more info.
- See more at: http://www.healthyourwayonline.com/eat-on-the-go-healthy/#sthash.QCFw58Ad.dpuf

Wednesday 16 September 2015

Freekeh and Broccoli Salad (and Why I Eat Grains)

Michael Russo Hoboken

freekeh and broccoli salad

Grain-free diets are all the rage. But before you dive into one, ask yourself these questions:

Do I suffer from a medically diagnosed digestive disorder?
Have I already tried reducing my consumption of processed carbs?
Do I eat mostly whole, intact grains in reasonable portion sizes?
Have I sampled a wide variety of grains?

If your answer to any of the above is No, I’d suggest making some other lifestyle changes before deciding to give up grains.
Why?
Because most people can eat grains with no problem, and have a healthier diet because of them. As long as you’re picky about the grains you eat, keep eating them (unless your doctor or dietitian has advised you otherwise, of course).

Here are just a few of the benefits of keeping grains in your diet:

The naturally-occuring fiber helps sweep cholesterol out of the bloodstream, aids in digestion & regularity, and helps keep you fuller for longer after a healthy meal or snack.
Whole, intact grains are often rich in protein as well as key vitamins and minerals.
Cooked grains are an inexpensive, easy, convenient way to add nutrition to your meals.

If you’re experiencing unpleasant symptoms after eating grains, you may want to try:

Eating smaller portions of grains in a sitting. Fill up the rest of your plate with veggies + protein.
Cutting out breads/cereals/bars that have added fiber (which may appear in the ingredients list as: maltodextrin, inulin, chicory root fiber, oat hull fiber, oat fiber, wheat fiber and wheat starch). These fibers are synthetic, not naturally-occuring, and can cause bloating, gas, etc.
Choosing intact grains (whole grains you cook yourself, sprouted grain breads like Food for Life, cereals like Uncle Sam/Erewhon) over processed grains.
Seeking out gluten-free grains, if you’ve see a link between consuming gluten-rich foods and your symptoms.

Now for a slightly yummier conversation….
If you’ve never experimented with ancient or traditional grains, look for something you’ve never cooked next time you’re at the store and give it a whirl. We’ve been loving amaranth and freekeh lately — grains I’d never even heard of two years ago!
Recently I made this simple Freekeh and Broccoli Salad with Feta and Raisins. Just 4 ingredients + a simple vinaigrette and you’ve got a flavorful, high-fiber side dish that’s perfect alongside fish, chicken or any other entree.
I used Earthbound Farm’s Broccolette here but you could also use regular broccoli florets. With this salad, anything works!

By : by Amelia Winslow

Tuesday 1 September 2015

Our top 5 pick of health blogs 2014

Healthy Food tips For good health

As 2014 begins our health editor shares her five favourite health and fitness blogs of the moment...

As obesity rises, awareness grows and more and more people take an interest in health and fitness, a whole host of inspiring bloggers are taking their motivational tips online. If you’re looking for a little inspiration, either to lose weight, get fit or improve wellbeing, our five favourite blogs and sites of the moment will help you to stay on track and realise, you’re not alone…

Keeping Healthy, Getting Stylish

‘Healthy living for lovers of clothes and cake’ - Keeping Healthy Getting Stylish is the creation of blogger and health coach Laura who started writing online as a way to keep track of her own health and weight. A regular in the top 10 lists, her honest and down to earth posts about everything from exercise to eating well on a budget are both inspirational and reassuring for those who don’t naturally gravitate towards green juice and yoga.

What we love...
The clean design, the budget tips and the inclusive approach.

What Keeping Healthy, Getting Stylish says...

''Keeping Healthy Getting Stylish follows my adventures in food, fitness and fashion, sharing whole food based recipes, product reviews and my personal accounts of pursuing a healthy happy life. Blog posts are a mix of recipes, my personal experiences and helpful posts on a range of issues and themes around healthy living, often chosen as topics based on feedback from the health coaching clients I support each day. I am passionate about promoting a positive body image and a balanced approach to health and fitness.''

Visit the site
keepinghealthygettingstylish.com

Hip & Healthy

Billed as a luxury online wellbeing magazine, Hip & Healthy covers a wide range of topics from health and fitness to wellbeing travel and beauty. Since the launch in the summer of 2011 with the tag line ‘be the best version of you’, Hip & Healthy has added a weekly newsletter, clothing store and e-cookbook to its rapidly expanding offering.

What we love...
The minimalist look, inspirational blogs and e-mail challenges of ‘if you only do one thing this week…’

What Hip & Healthy says...
''Hip & Healthy aims to inspire people from all walks of life to be the healthiest and happiest versions of themselves, wherever they are in the world. Updated regularly, we feature expert advice and opinions in the wonderful world of health, fitness, beauty, food, style and travel.''

Visit the site
hipandhealthy.co.uk

Greatist

The fastest growing health site since 2011, Greatist operates out of New York but the expertly written articles on health, fitness and happiness more than translate to a global audience. Reaching 4.5million health and fitness fans a month, Greatist has built a community of like-minded "clever, curious and passionate" people who already know how to use a kettle bell and aren’t afraid of kale.

What we love...
The new daily recipes and workouts to keep you motivated, the friendly and fun tone and the constant stream of well-researched and relevant content.

What Greatist says...
''Greatist is a health site unlike any other. We pride ourselves on creating some of the best content on the web, making sure everything we publish is accurate, informative, relatable, and fun. Not only is every fact cited by a scientific study and every article approved by our network of experts (chosen based on their prestigious degrees and professional experience), but everything is also written with a healthier perspective that appeals to everyone from novices to health nuts.''

Visit the site
greatist.com

Deliciously Ella

After being diagnosed with a rare illness, Ella Woodward started researching ways to ease her symptoms naturally, giving up meat, dairy, sugar, gluten and processed foods. As a result, she started recording her new healthy way of life online via beautiful images of her recipe creations and an accessible insight into her food philosophy. In addition Ella provides readers with reviews and videos to help them ‘clean up’ their own diets.

What we love…

The big, beautiful images, Ella’s food philosophy and the diverse and delicious sounding recipes.

What Deliciously Ella says…
''More than anything, Deliciously Ella is about promoting a healthy way of life and a positive attitude towards food. It’s about encouraging a new mindset towards cooking, one that is absolutely not about diet or deprivation, but about embracing pure, unprocessed ingredients and creating wonderfully delicious ways to eat all your favourite foods without compromising your health. It shows that eating well need not be boring or time consuming, but instead opens up a whole new world of goodness.''

Visit the site
deliciouslyella.com

Sportsister

Sportsister has been around since 2008 and has become a trusted source for all things to do with women’s sport. Whether you’re new to sport and exercise or are looking to step it up a level, Sportsister provides nutrition advice, training tips and much more to achieve the claim of being ‘the heartbeat of women’s sport’.

What we love...
The detailed and free training plans, inspiring active travel tips and kit reviews. Plus, the extensive range of sports covered, means there’s something for everyone.

What Sportsister says...
''Sportsister, as the name suggests, aims to be your sporty sister or friend who helps you get more involved in sport. All the team at Sportsister are passionate about being active, but we are also friendly and supportive of new-comers, so we have loads of articles on how to get started, events to enter and what kit to wear. We believe there is a sport out there for everyone, so we also cover a wide range from cycling and running to snowboarding and frisbee (yes it is a sport!)''

Visit the site
www.sportsister.com

By Roxanne Fisher - Health editor - bbcgoodfood.com

Tuesday 18 August 2015

Standing up for better heart health

Tips to loose weight

Literally.

Spending less time sitting and more time standing lowers blood sugar, cholesterol, and weight — all of which translates into a lower risk for heart disease. So says a study of Australian adults published in the July 30 issue of the European Heart Journal.
As part of the Australian Diabetes, Obesity, and Lifestyle Study, researchers monitored the activity levels of roughly 700 adults to determine how much time these volunteers spent sitting, standing, walking slowly, and walking at a moderate to vigorous pace. Results confirmed that sitting worsens risk factors for heart disease.
Every two hours a day spent sitting was associated with an increase in weight and waist size, as well as in levels of blood sugar and cholesterol. As you might expect, time spent walking rather than sitting not only lowered cholesterol and blood sugar levels, but also reduced waist size and weight. Perhaps more surprisingly, simply substituting two hours of standing for sitting also improved blood sugar and cholesterol levels.
Many studies suggest that the more we sit, the more we’re likely to develop heart disease and other illnesses, including diabetes and cancer. And, whether it’s sitting at the computer to get some work done or on the couch watching TV, too many hours spent on our bottoms increases the risk of dying from any cause — even among people who exercise regularly. Why? When your body is still for too long, you stop using blood sugar efficiently. You lose muscle, mobility, and flexibility. Over the long term, you may gain weight or develop depression.
“Regular exercise is an excellent way to prevent cardiovascular disease and improve overall health. One of the biggest perceived barriers to increasing physical activity is time. We always tell people that a little exercise is better than none, and this study reminds us that simple, doable approaches make a difference,” says Dr. Gregory Curfman, a cardiologist and editor in chief of Harvard Health Publications.
Even if your job or your lifestyle doesn’t keep you on your feet, most of us can find ways to stand more. For example, try standing when you are

waiting for the bus or train
folding clothes or sorting the mail
watching TV
preparing a meal
talking on the phone.

You can even build standing into your day at the office. See if colleagues will agree to a true “standing meeting.” Get up and walk to your coworker’s office rather than relying heavily on email. And instead of making yourself comfortable in that extra chair, stand while you talk.
You might also ask your employer about purchasing a standing desk. If that option is too expensive, rig one up on your own. You can find good, inexpensive ideas on the Internet. “Decreasing time sitting while at work is a simple, manageable adjustment may add important health benefits,” says Dr. Curfman.

By: Nancy Ferrari

Monday 3 August 2015

Tips To Get Fit Now Before Summer 2015

Michael Russo Hoboken - 3rd Ward Councilman

The Internet is filled with tons of information when it comes to achieving adequate fat loss, some faulty, but most true. However, I have decided to break it down into the simplest way possible for those who want to achieve optimal results. This is merely a guideline to help you successfully lose those extra winter pounds you dread so much.
Here are some tips to get fit for this summer, but you got to start NOW! See below:

1. Wake up early

Wake up early and do your workout prior to starting your day. This achieves two things; the first it helps burn more fat and continues burning fat throughout the day, and the second it helps wake you up.

2. Always eat before the gym.

You never want to workout on an empty stomach because; 1. You want to keep as much muscle as you have. 2. You don’t want your cortisol to rise to unreasonable heights (as they will stay elevated throughout the day).

3. Eat Smaller Portions

You should be eating smaller portioned meals throughout the day. Each meal should contain Proteins, Carbs, and Fats. Your body starts to fall below your insulin threshold after 3 hours – so if you fail to eat after that time frame, you’ll fall into ‘starvation’ mode and your body will start retaining fat.

4. Eat After You Workout

You should always eat immediately after a workout- this will help with muscle recovery, fat loss, and repairing muscle fibres (restoring glycogen).

5. You must always eat breakfast.

An example: 2 eggs, oats with fruit. It helps kick start your metabolism in the morning and helps you burn more calories throughout the day.

6. Gain A Healthy Metabolism

People often think that in order to lose weight you must cut calories, lose weight, and gain a healthy metabolism to keep it off. WRONG. It actually works the opposite way; you must first gain a healthy metabolism, then slowly cut calories, then lose weight.

7. Avoid consuming alcohol.

The barrier with this is that alcohol has too many uncounted calories and makes it difficult to calculate. It also halts the fat burning storage and is extremely high on the glycemic index especially when mixed with juices and pop.

8. Eat Enough Every Day

Contrary to popular belief, you will not gain weight if you eat before bed. If you are calorie deficient for the day, your body will not turn that food into fat.

9. Drink lots of water.

Staying hydrated will make you feel fuller longer and you’ll eat less at every meal.

10. Avoid fruit after noon.

You want the excess energy in your body to fall as the day proceeds so your body can use up stored energy.

11. Sleep 8 hours.

Anything less than 6 hours is horrid and I don’t know how you live. But seriously, sleep is just as important as eating and drinking water. People will die from lack of sleep before lack of food (not to sound overly dramatic).

12. Eat tons of vegetables

Try to eat as many vegetables and complex carbohydrates as you can. Avoid refined carbs at all costs, with the exception of ‘cheat days’.

13. Decrease dairy and gluten consumption.

Most people have a mild allergic reaction to dairy and those symptoms are usually looking ‘soft’ or bloated. Dairy and gluten also slow down the metabolism, as they take a little longer to digest. Not necessary to completely eliminate obviously. Everything is moderation. However, less is better.

14. Stay consistent

Take your diet seriously for 5 days then on every 6th or 7th day, TREAT YO’ SELF.

Credit :
http://www.mtlblog.com/