Author Archives: Adriana Falco

The Right Foods for a Healthy Heart

27 Thursday Feb 2014

Posted by in Health and Wellness, Nutrition

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week95You workout, you eat well, but do you also include foods that are especially good for your heart? Did you know that heart disease is the number one cause of American deaths in and stroke is number four?

My own father had high blood pressure and passed away at age 79 after his second stroke. We thought he would outlive us all by his disciplined way of life through exercise and staying on top of his weight plus his exuberant zest for life. But he never told of us of his first stroke – probably not to worry us – for if he had I would have watched his diet choices closely and checked in on his daily exercise and activities.

Mom had low blood pressure practically her entire life until she hit her mid-70s when high blood pressure just genetically kicked in. Mom also began to slow down in her later years (she’s now 89) and exercises less. But shortly after Dad passed, Mom began having a series of strokes but survived them all most likely due to heart-healthy diet.

So while coronary heart disease and cardiovascular disease may be in the genes handed to you, you can control your daily diet, which can help prevent, avoid, and stop a serious outcome. Keeping your heart healthy and strong and giving it the added nutritional boost it needs and deserves is in your hands by choosing to eat the right foods for excellent vascular health. Luckily, there are many. Below is just for starters.

Apples
Apples are rich in pectin, a form of soluble fiber known to help lower cholesterol levels and contain a wonderful antioxidant flavonoid mixture of quercetin, epicatechin, epigallocatechin, kaempferol and other compounds to stop the “bad” LDL cholesterol from oxidizing and prevent plaque built up in arteries.

Avocado
One of the world’s healthiest foods, avocados are crammed with monounsaturated fat and two key carotenoid antioxidants—lycopene and beta-carotene. The fruit, which is often mistaken for a vegetable, will help reduce your LDL levels while raising the amount of “good” HDL cholesterol in your body. The greatest source of carotenoids in the avocado is in the dark green flesh that lies just beneath the skin so be certain not to slice into that dark green portion any more than necessary when peeling.

Bananas
Bananas are loaded with potassium and potassium helps to maintain your normal heart function and the balance of sodium and water in your body. Potassium also helps your kidneys excrete excess sodium, which in turn balances your blood pressure. Just one banana has 422 milligrams, about 12 percent of your recommended daily amount.

Beans
“Beans, beans; they are good for the heart, the more you eat, the more …” Healthier you are! Packed with omega-3 fatty acids, calcium, and soluble fiber, just a half-cup of cooked beans daily helps to lower your cholesterol and prevents absorption. Beans also have flavonoids, which help to reduce your risk of a heart attack and stroke by hindering the adhesion of platelets in the blood. Choose chickpeas or black, kidney, lima, navy, pinto beans, and legumes.

Berries
Full of anti-inflammatories, just a cup a day of berries — blueberries, strawberries, black berries, raspberries, cranberries, or bilberries — will help to reduce your risk of heart disease and cancer by increasing your levels of “good” HDL cholesterol while also lowering your blood pressure. Eat your favorites!

Dark Chocolate
Ahhh, the health benefits when indulging in dark chocolate! Eating moderate amounts of flavanol-rich dark chocolate — just one-ounce daily of 70 percent cocoa solids — has a blood-thinning effect, benefiting your cardiovascular health by reducing inflammation while also lowering your blood pressure due to its plentiful levels of nitric oxide.

Flaxseed
Top your morning oatmeal or sprinkle into your shakes as just a little goes a long way for your heart with flaxseed! Multiple published researches indicate flaxseed reduces the risk and fight everything from heart and lung disease to diabetes and certain cancers with its soluble and insoluble fibers, omega-3 and omega-6 fatty acids, and lignans.

Green Tea
Drink up! Studies show drinking 12 ounces a day reduces your heart attack chances by 50 percent thanks to the catechins (antioxidants) found in green tea by expanding your heart artery and keeping them clear hence improving your blood flow. It also reduces your cholesterol and triglycerides levels and lowers your risk of developing gum disease, which is often linked to heart problems.

Leafy Greens
The darker the better when it comes to leafy greens, which are highest in magnesium, lutein, folate, potassium, fiber, and Vitamin E. The combination helps to lower your blood pressure, triglycerides while increasing the good HDL cholesterol. Fresh spinach, kale, and Swiss chard are your best bets! Increase your daily servings for an added boost.

Nuts
A great source of mono- and polyunsaturated fats with low levels of saturated fats, nuts provide much needed fiber in the daily diet. Also filled with of vitamins and minerals. Go for the walnuts if picking just one. Pecans, almonds, hazelnuts, pistachios, pine nuts and peanuts are also excellent.

Oatmeal
Full of omega-3 fatty acids, folate, and potassium, this fiber-rich superfood contains beta glucan, a soluble fiber that lowers your total cholesterol and LDL cholesterol levels. The oats also helps to keep your digestive system healthy and keep your arteries clear. Add oats to smoothies for an extra lift.

Oily Fish
Salmon, mackerel, tuna, herring, and sardines are all super-rich in omega-3 fatty acids and contain astaxanthin, a very powerful antioxidant. All help to reduce blood pressure and clotting plus help prevent irregular heart rhythms. Eat two servings a week to reduce risk of a heart attack by up to 30 percent. Choose wild over farm-raised.

Olive Oil
Full of monounsaturated fats, olive oil reduces your bad LDL cholesterol and lowers your risk of developing heart disease. Only two tablespoons a day is all you need. Extra-virgin olive oil contains polyphenols that reduce inflammation and help prevent certain cancers. Remember to store your olive oil in a dark, cool spot in a tightly covered container.

Pomegranates
Don’t buy or eat pomegranates? You might want to start now. Their powerful punch of polyphenols — including anthocyanins and tannins — help to reduce the buildup of the plaque in your arteries and lower your blood pressure.

Popcorn
Who would have guessed? Unsalted and unbuttered popcorn, which also happens to be a whole grain, is packed with polyphenols — antioxidants linked to improving your heart and cardiovascular health — and boasting three times more polyphenols than beans and four times more than berries.

Soy
An excellent protein substitute for red meat, soy is a high-quality protein containing high levels of polyunsaturated fats, fiber, vitamins, and minerals. It is also low in saturated fat, helping to reduce your triglycerides, preventing cardiovascular disease and keep your heart strong and healthy. Eat natural sources of soy, such as edamame, tempeh, or organic silken tofu.

Whole Grains
Just 25 grams of whole grains a day is all you need to reduce your risk of heart disease. Whole grains contain bran, germ, and the starchy endosperm and provide and high soluble fiber to help to keep your heart healthy by lowering your “bad” LDL plus the antioxidants, phytoestrogens and phytosterols found in whole grains protect your against coronary disease.

Wine
Countless studies have findings showing people who drink moderately are less likely to have heart disease than those who don’t. Up to one glass for women and two for men can reduce your risk of coronary heart disease by raising the “good” HDL cholesterol while decreasing inflammation and “thinning the blood.”

Yogurt
Yogurt? Yes, yogurt! Older women who regularly eat four ounces of yogurt have less thickening of the carotid arteries’ walls, lowering the risk of a stroke and heart attack. Yogurt eaters also have healthier gums due to the probiotics.

Changing your diet is a great start.  A good rule of thumb for a healthy heart is to also control your portion size and eat more of low-calorie, nutrient-rich foods and less of high-calorie, high-sodium foods. This means more fruits and vegetables and eliminating refine, processed, and fast foods. Choose lean meats, skinless poultry and fresh water fish. Select low-fat dairy products and chow down on egg whites versus whole.

Be Fit. Be Strong. Be Well.
Adriana

The Biggest Loser Resort – A Fit and Fun Getaway

24 Monday Feb 2014

Posted by in Diet, Healthy Getaway

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week97When it comes time to book some R&R, the choices are endless. In addition to the typical island and European holidays, there are bicycle tours, family vacations, ski trips, honeymoons, sailing adventures, girls’/guys’ weekends, kayaking excursions, dream destinations, golf outings, spa retreats, tennis resorts, safari expeditions, hiking treks, maiden voyages, ski trips, boot camps … and getaways just for weight loss.

A weight loss vacation might not sound alluring or all that exciting, but for those who are serious but dropping the pounds and need a little assistance to jump start their journey, today’s programs have advanced to have a pampering feel. Now in breathtaking destinations, these luxurious getaways include beautiful four- and five-start accommodations, delicious low-calorie meals from world-class chefs, expert advice from the best, engaging group activities, scenic outdoor excursions, rejuvenating spa treatments, new friendships, unforgettable memories, and more in addition to losing those unwanted pounds – the whole point of this getaway in case one almost forgot.

One popular weight loss escape is the Biggest Loser Resort – yes, as in the TV reality show, and yes, it truly does exit – but minus the cameras, lights, and Hollywood hoopla. But you do get to live out the fantasy! You do still get an attentive crew to help with your transformation and will receive the utmost attention and support from certified trainers, registered dietitians, holistic nutritionists, life coaches, and licensed professional counselors. Participants as young 14 are welcome.

For those who are overweight and are better off losing the weight for multiple reasons, the supportive environment at the Biggest Loser Resort is ideal. The award-winning program (see special note below) is designed to help their guests not only to succeed and become lighter on the scale but improve their aerobic endurance, tone their muscles, increase their flexibility, detoxify, and most of all gain the much needed confidence – a CAN DO attitude – that they CAN lose the weight and they CAN keep it off … for good. They learn which exercises work best for them, the correct forms, how to prepare healthy meals, and more empowering instructions.

Guests receive an outlined itinerary daily that includes seven hours of exercise, educational lectures, and three meals and dessert for 1200 calories. Days start early at 6:00 a.m. and are jam-packed throughout and into the early evening with the various workouts such as stretching classes, toning sessions, circuit training, core work, strength training, yoga, aerobics, water aerobics, Pilates, Zumba®, kickboxing, scenic hikes, indoor cycling, and more plus. The educational classes discuss weight loss strategies, meal planning, emotional eating, cooking demos, and more plus how to continue with the Biggest Loser program once they return home. Nighttime is free downtime where guests can indulge in spa treatments, time with newly discovered friends, or kicking back poolside with a good book.

Also worth mentioning is the spa cuisine, which is a welcome dining experience in itself. Organic vegetable omelets, oatmeal with berries or fruit and granola are just some of the delicious healthy choices for breakfast. Wraps, soups, and salads for lunch. Shakes, hummus and veggies, or homemade granola nut bars for a snack. Guests can choose mouth-watering fresh fish or free-range chicken for dinner and heavenly cinnamon apples or coconut haystacks for dessert. All just delish and will make you forget you are actually dieting.

Accommodations
There are all four all-inclusive Biggest Loser Resort locations in four very different settings – the Spa at Eaglewood in Chicago, IL; the Spa at Fitness in Ridge Ivins, UT; the Spa at Fitness Ridge in Malibu, CA; and Spa Alexis in Niagara, NY. Pick the destination that suits you best and will inspire you most! Guests may choose private, semi-private, and double occupancy accommodations priced by the number of selected weeks. Two weeks is an ideal minimum stay. All locations, except for Niagara, also offer the “Town Program” to local residents who do not need the overnights. Costs include meals, daily activities, and educational series. Spa treatments are additional. Amenities at each location vary. Review each location before deciding. Financing is offered American Health Care Lending. For reservations, call 877-550-1786 or visit BiggestLoserResort.com.

Nearby Activities
Well, you are on a mission here; to learn new fitness and nutritional ways for a healthier you. Clearly this is your main focus so any nearby activities and attractions may only be distractions and should not be of top of mind on this getway. My advice is put all your eggs into one basket. Maximize your time and attention to achieving your goal at the resort and learning how to best continue the path of success after you return home.

Getting There
This of course depends of which Biggest Loser Resort location you select. If you are flying to the Spa at Eaglewood in hoping to find time to play on its championship golf course, Chicago has two international airports, O’Hare (ORD), 12.9 miles from the resort, and Midway (MDW), 25 miles. When choosing the Spa at Fitness Ridge Ivins with its glorious location near the Big Red Mountains, your best bet is to fly into St. George Municipal (SGU), only 22 miles away. If the Pacific Ocean is calling your name and you have your heart set on the Spa Fitness Ridge in Malibu, Burbank Bob Hope Airport (BUR) is your closest airport, 34 miles from the resort. You may also chose to fly into Los Angeles (LAX), 46 miles away, or Long Beach (LGB), 55 miles. Book your flight to the Buffalo-Niagara International Airport (BUF) if you are headed to the Spa Alexis nestled in a 300-acre outdoor wonderland complete with it’s own private lake. Car rental, taxi, and shuttle service are available from all above airports once you arrive.

Special Note
The Biggest Loser Resort is award-winning! It received Spa Magazine’s Readers’ Choice Silver Sage Award for “Best Weight Loss Spa,” placed second in Spas of America’s Top 50 Spas, and voted Best for Hiking in the SpaFinder Magazine’s Readers’ Choice Award competition. The resort also won SpaFinder Readers’ Choice Awards in multiple categories, including “Best Fitness Program,” “Best for Weight Loss,” “Best for Hiking,” and “Best for Affordability,” and other awards.

So if buddying up and working with a trainer has always produced the best results for you, then pack up your sneakers, workout clothes, and bathing suit and head to the closest airport for the most alluring Biggest Loser Resort. The time is now to get a kick-start on your weight loss program. If you do, you’ll never look back.

Be Fit. Be Strong. Be Well.
Adriana

The Fitness Zest of Zumba

20 Thursday Feb 2014

Posted by in Cardio, Exercising, Fitness Classes

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week96Several years ago, my longtime friend Jennifer O. sent me a text telling me to meet her at her gym to join in a Zumba® class. At the time, I never heard of it the class. All I knew is it was some type of Latin-inspired aerobic dance-fitness class. Like always, I was up for a new endeavor and so I met her.

I positioned myself a couple behind the instructor so I could follow along easier. The upbeat music started pumping and so did the dance moves. I felt like I was playing Simon Says as I was constantly one step behind the teacher as she wiggled, twisted, turned, spun, and shook. What had I gotten myself into? While I am very athletically inclined and have excellent hand eye coordination, moving my body naturally to music and memorizing choreographed dance moves was never one of my personal fortes. But I carried on and noticed others simply loving the class, easily mastering the moves as Zumba veterans.

Created in the 1990s by Colombian dancer and choreographer Alberto “Beto” Perez, the word “Zumba” derives from a Colombian word meaning to move quickly and have fun! The energizing group exercise is growing in popularity with over 14 million people partaking in weekly classes in over 140,000 locations across more than 150 countries. The fun motto of the program is “Ditch the workout; join the party!” – ideal for those who don’t like to workout. Classes are typically one hour long and fuses aerobic activity with contemporary dance moves from various Latin styles – hip hop, samba, salsa, flamenco, soca, merengue, mambo, tango, and others – to nightclub-style choreography and heart-pumping music.

A great FYI is that there are several different types of classes of Zumba available; hence there is a class for every age and every ability level. In addition to the regular Zumba fitness classes, there is Zumba Core, which focuses solely on strengthening your mid body. Zumba Toning targets your abs, thighs, arms, and other muscles while Zumba Circuit features strength exercises on various circuit-training stations in timed intervals. ZumbaKids is specifically for kids, 4 to 12. Zumba Gold and Zumba Gold-Toning are both designed with the older generation in mind. Zumba Sentao is a chair workout, focusing on using your body weight to strengthen and tone.

The benefits of Zumba are many. Participates burn an average of 400 or more calories during an hour-long class. That tops step aerobics, hooping, power yoga and cardio kickboxing! Other benefits of the full body workout include better cardiovascular health, improved coordination, and increased mobility. It’s a total body toner, relieves tension and stress, and releases your blissful endorphins. Best of all, you don’t even feel like your exercising!

If you have yet to take a Zumba class, join in the next time your gym has one scheduled. You will quickly forget you where you are as you are mentally transported to a tropical oasis while you wiggle, twist, turn, spin, and shake to better health.

Be Fit. Be Strong. Be Well.
Adriana

How Fast is Too Fast for Weight Loss

17 Monday Feb 2014

Posted by in Diet, Health and Wellness, Metabolism, Muscles, Nutrition

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week94When The Biggest Loser contestant Rachel Frederickson won Season 15 of the television reality show, the public and the media went on a frenzy – her weight loss gone too far. During the taping of the show and the three months proceeding, the voice-over artist from Los Angeles dropped from 260 to an unrecognizable 105 pounds to claim the season’s crown and $250,000 cash prize. Her astonishing 155-pound weight lost, equivalent to 59.62% of her starting body weight, was achieved from daily six hours workouts and limiting her diet to 1,600 calories a day.

At 5’4” and 105 pounds, 24-year-old Rachel is now the exact same size of me. So of course, I will disagree with the self-claim body critics who will say she’s too thin and that she is anorexic. I like my size. And I think Rachel looks great! I believe it’s perhaps more about the shock of going from an unhealthy, obese body size to where she is today in the rapid speed of time to complete. In just under eight months. Wow! Now that is motivation and discipline. Or is it insanity and starvation?

To be fair, a swift weight loss can occur when a person of obese size stops eating poorly, frequently, and in overly amounts with little or no exercise in their day-to-day life and instead switches to eating wisely and healthy with the right foods in the right amounts and with an exercise program approved by their physician or personal trainer. The pounds can drop off. Easily 10 or more a week initially, depending on your starting size, and less as time passes. And of course, results are even quicker when you are on a national television show and have the constant support and guidance from a personal trainer and dietician.

So for those who aren’t cast on a weight lose show, what is a good rule of thumb to follow when it comes to losing weight? How much is too much and how much is too little? How much should you lose versus can lose?

There is no perfect answer to these questions since there are several baseline factors to consider. Starting weight. Goal weight. Metabolism. Genetics. Health conditions. Diet restrictions. Discipline. Exercise regimen. Support system. Lifestyle. Environment. And more.

However, if you want to lose weight and keep it off, your goal should be just one to two pounds a week. That’s all. It may not sound like a lot, but remain patient, dedicated, and consistent and you will see your hard work will pay off over time. Plus losing weight at a slow steady pace reduces the risk of unwanted side effects and increases the likelihood that you will be able to keep the weight off long term, like with The Biggest Loser Season 1 winner Ryan Benson, who started at 330, dropped to 208 and is now at 300 and Season 3 winner Erik Chopin, who began at 407, plummeted to 193 and is back up to 368.

Rapid weight loss is unhealthy and ineffective. It can cause dehydration, fatigue, dry skin and nails, hair loss, bloating, constipation, gallstones, iron and nutrient deficiencies, mineral loss, liver damage, heart disease, osteoporosis, and more. And if you are losing more than a couple of pounds a week, your body perceives it’s in starvation and will start burning muscle for needed fuel and energy. With less muscle mass, your metabolism automatically slows down and burns fewer calories.

As with any weight loss plan, consult with your primary physician first and request a complete physical before dieting. He or she can help you select a diet plan that is right for you and the correct amount of calories. Discuss an exercise program that is appropriate for your age, existing, fitness level, and goal. Finally, keep a dairy to help with your own personal weight loss journey. Track your daily food intakes and times along with the triggers that cause you to want to eat outside your meals and snacks. Document your exercise regimen, nightly hours of sleep, and your daily stress levels. Collectively, this will reveal your best recipe for your weight loss.

Be Fit. Be Strong. Be Well.
Adriana

Birthdays – A Time to Set Goals in 5 Easy Steps

13 Thursday Feb 2014

Posted by in Setting Goals

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week93Today is my birthday. Like many, I have stopped counting years ago, as age is just a number and numbers don’t matter. It’s all about how you live your life and how well you care for your self well-being.

Some of us love our special days and enjoy it with great festive celebrations. Dinners. Parties. Gifts. Trips. Others keep it on the down low and treat it as just another ordinary day.

Birthdays are milestone markers. They wrap up one chapter and start a new one. A clean upcoming year. A fresh slate. A new beginning. And if you weren’t happy where you were yesterday or yesteryears, well, here’s your chance. No one can argue otherwise, after all, it is your one and only day a year; the one day where no one can, or should, challenge you.

So what will I be doing this year on my special day? No big parties with friends. No celebratory trip planned, as of yet, however since I do love to travel, perhaps a later trip I will label a post birthday celebration. Actually, right now I’m working from home – snowed in from a nor’easter snowstorm – with birthday wishes from family and friends via texts, phone calls, emails, and social media mentions starting since the day before. If it weren’t for the snowfall, it would be the gym and the office in that order, followed by ideally an aerobics class afterward and then dinner at a favorite restaurant with one of my two brothers. Dinner with my other brother occurred a few nights ago as an early celebration since I was near his town.

Like both my brothers, I love to achieve – a born driven go-getter – and there is no better time then now to create some new goals to achieve than on a birthday. It’s an idea time to reflect and reminisce the years gone by then plot and plan the next upcoming bright ones ahead tagged with new aspiring goals. And if the years don’t seem bright at the moment, now is the perfect time to make certain they will be.

Setting and obtaining goals first takes a true steadfast mindset filled with determination and disciplinary actions to make your efforts and hard work pay off. The following are five steps to make your goals reality.

1. Commitment.
When planning your goals, select the one that is your highest priority and focus on that goal first. Concentrating on one goal at a time gives you the clarity you will need to achieve it. Then develop a realistic plan of action with a timeframe and benchmarks.

2. Discipline.
Stay focus with your eye on the prize and keep it going. Find the time. Every day, every week, whatever it takes to make it happen! This is the period that divides the go-getting achievers and the no-drive couch potatoes. First go at it didn’t work? Try again. Try another. Just make it materialize.

3. Consistent.
Remember the story of the tortoise and the hare? Never waver. Don’t back off. Staying consistent is a key ingredient to achieving your goal. Keep it going and stay persistent with your efforts and eventually you will achieve the results you are seeking.

4. Faith in Self.
Believe. It will happen with time and your hard work. Thicken your skin and resist listening to those who say that you will fail. Show them wrong. Prove it to yourself. There have been many before you that were told they won’t succeed and they do. Alexander Graham Bell, Charlie Chaplin, Winston Churchill, Charles Darwin, Walt Disney, Thomas Edison, Henry Ford, Bill Gates, Stephen King, Isaac Newton, J.K. Rowling, KFC Colonel Harvard David Sanders, Jerry Seinfeld, Dr. Seuss, Steven Spielberg, Socrates, Vincent Van Gogh, Vera Wang, Oprah Winfrey, F.W. Woolworth and others who believed in themselves and, despite of the odds against them, went on to find great success.

5. Have Heart.
Movie character Rocky Balboa once said, “Every champion was once a contender that refused to give up.” You must have heart and passion. You have to want it and want it bad. The achiever may not always be the one who finishes first or at the first go but often the person who fell down a few downs along the way, brushed him or herself off, and got back up to finish what they started – all because they had heart.

Stay committed, remain discipline, be consistent, keep faith in yourself, and have heart and you will achieve your goal.

Be Fit. Be Strong. Be Well.
Adriana

Book Review: “The Blue Zones” by Dan Buettner

10 Monday Feb 2014

Posted by in Book Review

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week92As long as I can remember, I love to travel. Getting on a plane and taking off is a pure rush for me as much as exploring a new destination and meeting fellow travelers and residents. This is greatly due in part to my father who was a world traveler. Traveling was his biggest passion and it mine as well.

Another love of mine is nutrition and I can get never enough of learning more about it. What are the latest news, trends, and change of thinking? Hottest diet? I read about it and perhaps dabbled. Controversy over a vitamin – too much or too little? I can weigh in. Calories over volume? Tried both. This side of me is hands down inherited from my mother who has studied and practiced good nutrition her entire lifetime. Her findings put into her eating ways have been to her great benefit and good fortune, as my mother will turn 90 years young this year.

Needless to say what a joy it was to find and read a book that combines both of these two passions of mine, travel and nutrition.

In Dan Buetter’s “The Blue Zones,” he globe hops around the world to explore the homelands and secrets of how to successfully live a long healthy life from centenarians – from what they eat, how they exercise, and ways to cope with stress – and then shares his findings with his readers.

A National Geographic explorer and researcher, Buetter is an award-winning author and writer who had a deep interest in demographics and longevity. How one can turn back the biological clock, or better yet, beat it? He wanted to learn this and know how people remained mentally and physically vibrant as they aged, how they lived longer and lived better. So he formed a team of physicians and demographers and began traveling to the “blue zones” of the word, regions with the longest life expectancy, disability-free life expectancy or concentration of persons over 100.

In his book, Buetter takes you Sardinia, Italy; Okinawa, Japan; Loma Linda, California; and the Nicoya Peninsula, Costa Rico where you’ll meet a 94-year-old farmer, a 102-year-old grandmother, a 102-year-old hiker and others who share their daily healthy and lifelong habits. By observing their lifestyles extensively, Buettner’s team of professionals identifies critical everyday choices. These choices are practical tips for living long and well and include a diet of plenty of fresh fresh, unchilled fresh water, lots of fresh vegetables, limited red meat, limited fats and sweets, and a commitment to hard farm work or exercising. This is all in addition to having a richly entwined family life and close group of friends as a support system.

Buetter’s book is an interesting read, one you will find yourself dog-earing page after page. It provides the essential components of a healthy lifestyle, reinforcing life choices and priorities you may already practice – eat less, exercise daily, banish stress, and make family a priority – and others you have not. He has shared his “Blue Zone” research and discoveries on national level as well, through the media, including with appearances on the Today Show, Good Morning America, CNN, NBC Nightly News, Oprah Winfrey, and David Letterman plus delivering over 500 keynote speeches.

To learn of more of Buetter’s research and discoveries, pick up a hard or digital copy of “Blue Zone.” It’s a must read for all those who are health conscious and want to discover new ways from the old and wise as to stay young and healthier as well as live life longer.

Be Fit. Be Strong. Be Well.
Adriana

Hiking Around Salzburg, Austria – A Fit and Fun Getaway

06 Thursday Feb 2014

Posted by in Exercising, Health and Wellness, Healthy Getaway, Hiking

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week90aIt’s a hiker’s dream. Fields that are alive with absolutely breathtaking endless peaks and valleys in and around enchanting Salzburg, Austria. Known worldwide as once the home of the Von Trapp family and the birthplace to musically talented Mozart, Salzburg is a must visit city! You will fall in love with the charming city as much as you will fall in love with the magnificent countryside. Dreamy spires, rolling green hills, and romantic picturesque gardens, the city and its surrounding landscape is loved by all who spend time here, with millions of visitors each year from around the world.

I had to the opportunity to be one of those millions and traveled to Salzburg to visit my daughter who was studying abroad at Universität Salzburg. I was really making the trip because she was there and had little idea of what I would be seeing or experiencing other than this was where the beloved “The Sound of Music” was filmed. But as soon as my taxi driver drove into the center of town and I got a first hand look, it was love at first sight with Salzburg as well.

The fourth-largest city in Austria, Salzburg sits along the Salzach River and is a very picturesque European town dotted with renowned baroque architecture, quaint shops and boutique, hidden away restaurants, and wonderful historic attractions. The people are warm and engaging and travel mostly around time by foot, bike, or boat. All of this in addition to being right by the Alps and only a few miles from the German (Bavarian) border, which makes exploring both country’s trails and mountainsides very easy to accomplish.

While my daughter attended class during the day, I would venture out to the nearby hills and mountains to hike to my heart’s content. There are hundreds of miles of hiking trails around Salzburg; too many to cover in just one trip. Many are reachable by public transportation or tour arrangements so no worries if you didn’t rent a car. Closest are the “house mountains” Untersberg and Gaisberg, both spectacular with well-groomed and well-marked trails.

If you only have one day to hike while in Salzburg, then Untersberg of the Berchtesgaden Alps is your mountain. With an elevation of 6,473 feet, it’s less than 10 miles from Salzburg and is reachable by bus. To get there, take Bus No. 25 from Hauptbanhof, Salzburg’s main railway station, to St. Leonhard. Once there, you can pick from several trails to lead you to the mountaintop or take a cable car for €21, an eight and a half minute journey. Once at the top, you will experience spectacular mountain-peak views and a wonderful birds-eye view of stunning Rositten Valley.

Gaisberg is just east of Salzburg and is part of the Limestone Alps with elevation of 4,226 feet. It’s easily identified by the massive antenna standing on the peak. Bus No. 151 from the Mirabellplatz Square will get you to the base, then catch a second bus through the district of Gnigl to reach the popular Gaisberg Trail. Follow this path to a viewing bridge where you have a clear look of the surrounding farmlands, Untersberg, and Salzburg.

And there are more hiking musts! Also close by is the Gerlospass, a mountain pass in the Alps between the Oberpinzgau region and Zillertal Valley. Once you reach the top, an elevation of 4,921 feet, you will see amazing views of parts of the Hohe Tauern National Park. The park itself has 700 square miles and home to Austria’s highest mountain, the Grossglockner at a whopping 12,460 feet! West of Salzburg is the Salzkammergut Lake District, a hiker’s paradise that sprawls from Salzburg along the Austrian Alpine Foreland and the Northern Limestone Alps to the peaks of the Dachstein Mountains. From the village of Fuschl, hike around Lake Fuschlsee or ascend Mont Schober for most beautiful views of the Alps. And just an hour south of Salzburg and right over the German boarder, is Königssee (King’s Lake) for a wonderful hike plus the Obersalzberg uplands in Berchtesgaden National Park. Looming cliffs and soaring mountains enclose the area.

Other nearby popular destinations to hike include: Mount Kehlstien, home to the renowned Eagle’s Nest; the Hochkogel mountain in the Tennengebirge section of the Alps, home to the Eisriesenwelt Werfen, the world’s large limestone ice cave; and for the diehard hiker, the Salzburger Almenweg, a one-of-a kind 217-mile-long trek through the mountain region of Pongau rwith over 120 alpine huts to stay overnight along your journey.

The choices are endless when it comes to hiking in Salzburg. All you just need to do is get on a plane and get there to enjoy!

Getting There: Salzburg has it’s own airport, Salzburg W.A. Mozart International Airport (SZG), the second largest international airport in Austria, located only two miles from the center of town. Once you land, your best bet is to take a taxi to your hotel. Another option is the bus from the airport, which is excellent in Salzburg, but can be lengthy in time with all the stops. Another option is to fly into Munich, Germany and take the Euro Rail to the Salzburg Hauptbahnhof Train Station or rent a car and drive 89 miles to Salzburg.

Accommodations: Best Western Hotel Elefant, Sigmund-Haffner-Gasse 4, Altstadt, Salzburg, Austria reception@elefant.at www.elefant.at Phone: +43 0662 84 33 97. I loved staying here! This is a very quaint, boutique-like hotel housed in a historic 700-year-old building in the heart of old Salzburg and directly off Getreidegasse, a street known for shopping and fine dining. It’s also easy walking distance to all of Salzburg’s major attractions. The non-smoking hotel offers state-of-the art accommodations, free Internet access, and a complimentary full breakfast that is simply delicious. Adjoining the hotel is one of their two restaurants in town, Restaurant Elefant, serving both Austrian and international specialties, fine wines, and the famous Salzburg Stiegl beer.

Nearby Activities: Sightseeing! Pick up a Salzburg Card from the Tourist Information Center and hop around to numerous attractions for just one price. Public transportation is also included! Admissions include Festung Hohensalzburg (Salzburg Fortress), Hellbrunn Palace and Trick Fountains, Marionette Museum, Mozart’s Birthplace and Residency, Museum of Modern Art, Museum of Natural History and Technology, Salzach Cruise, Salzburg Zoo, plus many more attractions. Or book a day trip through Viator (coach bus) or Bob’s Special Tours (mini van). I toured with both and enjoyed both equally. There are several excursions to choose from the salt mines and Bavarian Mountains to the Sound of Music Tour and Hohenwerfen Fortress, and many more.

Special Note: After a great day of hiking, dine at L’Osteria located right in the heart of the “new town” section Salzburg. It’s also just a stone’s throw from the Bridge of Locks of Love. Hands down now one of my favorite pizza places in town. We ate there a couple times. With a setting full of energy and good music flowing, this chic must-eat-at Italian restaurant serves timeless Italian cuisine at reasonable prices. Delicious platters include oversized pizzas baked in hearth oven, homemade pasta specialties, fresh crisp salads, and Tiramisu, Panna Cotta or Crema di Fragola for dessert. Fast and professional waiters serve. Make advance reservations as it’s always packed! L’Osteria Pizza E Pasta, Dreifaltigkeitsgasse 10, Salzburg 5020, Austria. salzburg@losteria.eu http://www.losteria.de Phone: +43 0662 87 06 58 10.

If you do have the chance to travel and hike in Salzburg, or already have, please leave a note below with more recommendations for all us to learn. My trip to Salzburg was so amazing and memorable; I know I will definitely return. And with this next trip, I will try some of your suggested posts!

Be Fit. Be Strong. Be Well.
Adriana

Why Guzzling Down Energy Drinks Isn’t Healthy

03 Monday Feb 2014

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week89This past week was a tough week for me. I got up, worked out, then had to drive 160 miles round trip in just one day. Then, I had to do that every single day for five straight days in a row.

By day four of the week, I was dragging. I simply felt lifeless with no vigor and little brainpower. All I really wanted to do was to go home climb back into my warm comforting bed and sleep my exhaustion off. But I couldn’t. I had to push and power through the day and get all done that was expected of me. But how, when my energy level was at zero? The answer, as wrong as it was then and remains, is that I broke down and drank a Red Bull. The following day, on day five, I drank another. Actually two.

I gave up soda years ago. As shared in my “The Sinful Sips of Soda,” I originally drank one diet brand simply for it’s lemon lime taste and the fuzzily feel. But I soon gave it up, cold turkey, after a bad reaction one night plus learning how unhealthy the carbonated drink is with all its non-nutritious and harmful ingredients, including the high amounts caffeine most carry.

Energy drinks are no different. In fact, they are worse. But that hasn’t stopped consumers. There are over two million people per day who drink energy drinks. The most popular? Red Bull, in fact the most popular energy drink in the world with 5.2 billion cans sold in 2012 alone.

The whole marketing hoopla around energy drinks is that give the drinker a burst of magically feeling energy. No, you are not superman or superwoman, but you know have the get-up-and-go you were lacking prior to gulping down the drink.

How does that happen? The beverage contains stimulant drugs, mainly very large amounts of caffeine, but also has high levels of sugar or artificial sweeteners plus herbal extracts, B Vitamins, and amino acids. Many also contain an added mix of carbonated water, yerba mate, açaí, and taurine and perhaps ginseng, maltodextrin, inositol, carnitine, creatine, glucuronolactone, and ginkgo biloba depending on the brand.

To illustrate the difference in caffeine levels between soda and energy drinks, a classic Coca-Cola Classic contains 23 milligrams (mg.) of caffeine per eight ounce serving while the sugary Monster, Red Bull, and Rockstar energy drinks have 75 mg., 77 mg., and 80 mg. respectively. That is three times the amount of caffeine over soda! The 5-Hour Energy drink? A whopping 207 mg. per two ounce serving. Watch out!

There are several potential health risks associated with high amounts of caffeine. Not only is caffeine a stimulant that can be habit forming, it is diuretic which causes dehydration. Caffeine decreases the calcium in your body and stimulates your central nervous system – causing stress, a racing mind, insomnia, and the jitters. And now its regular and daily use being recognized as a disorder.

Just last fall (September 2013), Steven Meredith and Roland Griffiths of Johns Hopkins University School of Medicine (Baltimore, MD), Laura Juliano of American University (Washington, DC), and John Hughes of the University of Vermont (Burlington) coauthored and published a study in the Journal of Caffeine Research on the consumption of high amounts of caffeine, “Caffeine Use Disorder: A Comprehensive Review and Research Agenda.” The findings support caffeine is indeed a drug of widespread dependency, one that can be addictive and habit forming physically and psychologically. More than 50% of those trying to no stop their regular consumption of energy drinks may even go as far trouble not picking up a can by suffering withdrawal symptoms.

“At this time, manufacturers are not required to label caffeine amounts, and some products such as energy drinks do not have regulated limits on caffeine,” Juliano said with her conclusions. “Through our research, we have observed that people who have been unable to quit or cut back on caffeine on their own would be interested in receiving formal treatment — similar to the outside assistance people can turn to if they want to quit smoking or tobacco use.”

Recognizing the health hazards of drinking energy drinks, just this week the Los Angeles City Council is contemplating creating an age restriction of 18 and order, as reported by CBS News. When purchasing, ID will be required and a citywide campaign will be implemented, alerting the public about the health risks associated with drinking too many energy drinks with its high caffeine contents.

In actuality, caffeine is the most commonly used drug in the world and is also found in coffee, tea, chocolate, OTC pain relievers, and more. Many digest caffeine with without issues. But it is the high levels of caffeine found in energy drinks tat can be harmful with negative effects along with physical dependence.

As for me, when I awoke early Saturday morning to head to the gym, I was still feeling exhaustion. One who can’t sleep in, I headed off my day but by mid-morning I hit a wall of fatigue. I must admit stopping at a mini-market to grab myself another Red Bull for a third day in a row definitely crossed my mind, but I nixed it not once but twice, and powered through my day. In the end, I ended up going to bed two nights early to catch up on my zzzzz’s. Moving forward, energy drinks will be a boosting drink I will avoid giving in to as a quick fix instead replaced with driving less mileage in a week (let alone a day!) and more shut eye when my body requires.

Be Fit. Be Strong. Be Well.
Adriana

Move Over Peanut Butter; You’re Being Replaced with Almond Butter

30 Thursday Jan 2014

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week91One of my very favorite mid-morning snacks is a granny smith apple with a smooth and creamy almond butter. The crunchy tart fruit combined with the smooth nutty butter is an A+ in my book and shields my tummy from hunger pangs for the next few hours. And often a long hike, I will treat myself to a 1/2 to 1 cup serving of Healthy Choice’s vanilla bean Greek yogurt with, again, almond butter. I simply love the taste, topping the classic peanut butter, and it’s a bit healthier for you to boot.

Almond butter has more minerals than peanut butter, more fiber, fewer carbohydrates, and about half the amount of saturated fat. It is packed with vitamin E, potassium, magnesium, iron, calcium, phosphorus, and phytosterols – helping to regulate your body’s blood sugar, lower your risk of a heart attack, and reduce elevated cholesterol levels.

Perhaps I was a bit spoiled or lucky as I fell in love with the very first almond butter brand I ever purchased and tasted. I must confess, I became a little obsessed with new food now a staple in my diet, stocked up in my cupboard and initially eaten a few to several times a week.

If you decide to give almond butter a chance with your own taste buds, below are the almond butters I have tasted and tried. As with any other food item, when selecting an almond butter be certain to read the label. For your healthiest option, choose one that have undergone minimal heat processing and has very little added ingredients.

Barney Butter Almond Butter Smooth
This was the very first almond butter I tasted and remains my absolute favorite. Smooth and creamy, the taste tops any peanut butter I have ever eaten. Ever. It’s typically found in the organic section of the supermarket. Ingredients: almonds, evaporated cane juice, palm Fruit oil, sea salt. For those with allergies, Barney Butter is peanut free and made in an almond only facility. Other almond butters by Barney Butter include: Almond Butter Cocoa Coconut, Almond Butter Crunchy, Almond Butter Honey Flax, Almond Butter Raw Chia, Almond Butter Vanilla Bean Espresso, and Bare Almond Butter Smooth. Nutrients per 2 Tbsp. (32g) serving size: 180 Calories, 140 Fat Calories, 15g Total Fat (1.5g Saturated Fat, 0g Trans Fat), 6g Protein, 100mg Sodium, 8g Total Carbs (3g Dietary Fiber, 3g Sugars).

Jif Almond Butter Smooth

This is my second favorite of the almond butters. Like Barney Butter, no stirring is required and you can simply just start eating it right from the jar. But unfortunately, the Jif Almond Butter contains hydrated vegetable oils, which is an ingredient to be avoided. It’s found with the mainstream peanut butters in the supermarket. Ingredients: roasted almonds, hydrated vegetable oils (rapeseed, cottonseed and soybean), sunflower oil, contains 2% of or less of salt. For those with allergies, it contains cashew ingredients and may contain Brazil nut, hazelnut, macadamia nut and pine nut ingredients. Jif also makes Almond Butter Crunchy and two Cashew Butters, one smooth and one crunchy. Nutrients per 2 Tbsp. (33g) serving size: 190 Calories, 150 Fat Calories, 16g Total Fat (2g Saturated Fat, 0g Trans Fat), 7g Protein, 100mg Sodium, 8g Total Carbs (3g Dietary Fiber, 3g Sugars).

Justin Almond Butter Classic

This almond butter is very nutty and a more earthy and gritty taste. Unlike the other butters, it contains palm fruit oil, which is composed of 50% saturated fat and 50% unsaturated. It’s found in the organic section of the supermarket and also comes in convenient 32 packet sizes perfect for when on the go. Ingredients: dry roasted almonds and organic palm fruit oil. For those with allergies, it may contain trace amounts of peanuts and hazelnuts. Chocolate Almond Butter, Honey Almond Butter Blend, Maple Almond Butter, and Vanilla Almond Butter also made and are available by Justin. Nutrients per 2 Tbsp. (32g) serving size: 200 Calories, 160 Fat Calories, 18 Total Fat (2g Saturated Fat, 0g Trans Fat), 7g Protein, 100mg Sodium, 6g Total Carbs (2g Dietary Fiber, 7g Sugars).

Wegmans Organic Smooth Almond Butter Unsalted

This almond butter is also very nutty and gritty taste, needing to be stirred before using and refrigerated after opening. Of all of the almond butters, this one is my least favorite but perhaps you will feel differently as taste is, after all, a personally preference. It can be found in the organic section in Wegmans’ grocery stores. Ingredients: organic dry roasted unblanched almonds. For those with allergies, it may contain other tree nuts, peanuts and soy. Crunchy also available. Nutrients per 2 Tbsp. (30g) serving size: 190 Calories, 160 Fat Calories, 18 Total Fat (1.5g Saturated Fat, 0g Trans Fat), 5g Protein, 0mg Sodium, 6g Total Carbs (1g Dietary Fiber, 2g Sugars).

So the next time your picking up groceries, pick up a jar of almond butter and give it go as it’s all about finding healthy guilt-free options. A tablespoon tastes delish on whole-wheat toast, is a great kick in your morning oatmeal, adds boost to shakes and smoothies, and of course is yummy when filled in celery and topped on bananas. Enjoy!

Be Fit. Be Strong. Be Well.
Adriana

What’s for Dinner? Italian Night Makeover with Spaghetti Squash

27 Monday Jan 2014

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week88For those of you who are pasta lovers, but feel like you can’t just give up the carb-laden food, then perhaps it’s time for a quick makeover with spaghetti squash as your answer.

Found in grocery stores – August through March – in several varieties, spaghetti squash is a cylinder-shaped winter vegetable with inside strands similar to thin strings of pasta. Think capellini or angel hair spaghetti. Yum! The stands are yellower than spaghetti and provides a sweet, mild flavor. Best of all, it can be baked, boiled, microwaved, or slow cooked in a crockpot.

How nutritious is the spaghetti squash? Very! Low in calories (42 per cup), low in fat (> 0.5g per cup), and low in carbs (10g per cup), it’s a great choice for weight-loss or weight-management plans. It is packed with vitamins A, B-6, and C plus the minerals potassium, calcium, phosphorus, magnesium, and sodium.

Ready to try it out? Below is one of favorite Italian dinner lineups for when I’m in the mood to indulge but don’t want the guilt. Make one or all! You can also top off your meal with your favorite bottle of Italian wine, a loaf of fresh whole wheat bread with olive oil, and espresso!

Italian Leafy Green Salad

In a large bowl, combine 2 cups romaine lettuce (torn, washed, and dried), 1 cup torn escarole, 1 cup torn radicchio, 1 cup torn red leaf lettuce, 
1/4 cup chopped green onions, 1/2 red bell pepper (sliced into rings), 1/2 green bell pepper (sliced in rings), and 12 cherry tomatoes. Set aside. Whisk together the 1/4 cup grapeseed oil, 2 tablespoons chopped fresh basil, 
1/4 cup balsamic vinegar, and 2 tablespoons lemon juice. Add salt and pepper to taste. Pour over salad, toss and serve immediately.

Italian-Style Spaghetti Squash

Half 2 pounds spaghetti squash lengthwise and remove seeds. Place cut sides down in glass baking dish. Add 1/4 cup water and cover with plastic wrap. Microwave for 8-10 minutes until tender and cool slightly. Meanwhile in large skillet heat 1 tablespoon of olive oil. Add 1 red onion thinly sliced and cook for 3 minutes until onion is translucent. Add 1 diced zucchini and cook 4-5 minutes. Add 4 diced tomatoes, 1/4 teaspoon salt and 1/4 teaspoon pepper. Simmer for 10 minutes. Using a fork, scrape squash into bowl. Toss with 1 tablespoon olive. Spoon vegetable mixture over squash. Drizzle with more oil if desired. Garnish with 1/2 cup grated Parmesan cheese and 1 lemon sliced. Other option is instead of the vegetables, top with Cucina Antica’s Tuscany Pumpkin Pasta Sauce found online or at a whole food grocery store.

Almond Biscotti with Greek Frozen Yogurt

Preheat the oven to 325°F. Line two baking sheets with parchment paper. Chop 1/2 cup soaked and crisped almonds (pecans, walnuts, pistachios, or hazelnuts can be substituted) coarsely in the food processor or by hand, and set aside. In a dry food processor fitted with the “S” blade, grind 1 1/2 cups of your favorite sweetener (I use stevia) to a very fine powder. Add 1 2/3 cups almond meal, 1 cup arrowroot powder, 1 1/2 teaspoons baking powder, 1/2 teaspoon unprocessed salt, and 2 teaspoons nutritional yeast (optional buttery flavor). Spin it for a minute to a very fine powder. Open the lid, stir the bottom, replace the lid, and grind again until the powder is uniformly fine. To the dry ingredients in the food processor, add 3 eggs (at room temperature), 1 teaspoon guar gum (optional, for slightly less crumbling), 2 teaspoons pure vanilla extract, zest of 1/2 lemon or orange, 1 teaspoon almond extract (optional), and 1/2 teaspoon ground anise seeds (optional). Pulse the nuts in briefly so they’re evenly distributed but not mush. Coat your hands with a bit of coconut oil. Remove the dough from the food processor. Divide it into two equal parts and place on the baking sheets. Shape each piece into a rectangular log about 10 inches long, 2 inches wide, and 1 inch thick at the thickest point. Bake for 20 minutes. If they begin to crack, remove from oven before they crack deeply. Let cool for 20 to 30 minutes in the pan on a rack. With a sharp knife on a cutting board, carefully slice each log diagonally into 1/2-inch-thick biscotti or a bit thicker. Place each piece flat on its side on the baking sheets. Bake for 15 to 20 minutes at 325°F. Turn over each slice and bake for 15 additional minutes, until slightly golden brown on the top. Transfer to a wire rack or a plate to cool. Serve after dinner with Healthy Choice’s vanilla bean Greek yogurt or enjoy with breakfast! Store extras in an airtight container.

A few more tips with the spaghetti squash. When selecting, be certain it is hard and surprisingly heavy for its size. Avoid squash with soft spots and green in color. Once home, store your spaghetti squash in a cool, dry place. You may also choose to freeze. After cutting, wrap the squash in plastic and store it in your refrigerator no more than two days.

Monja!

Be Fit. Be Strong. Be Well.
Adriana