Author Archives: Adriana Falco

What’s for Dinner? Veggie Burger, Zucchini Casserole and Spinach Salad

29 Saturday Sep 2012

Posted by in Recipes

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Food.  Who doesn’t love to eat? And I must admit, I love all foods; fresh-from-the-oven chocolate chip cookies, hot pizza with my favorite toppings, sushi from Blue Fin, creamy macaroni and cheese, a good burger with thin fries, an Italian meal from Limoncello’s, cold cookies and cream ice cream, and more. I could go on and on. But I rarely eat any of the above mentioned. No, I’m a discipline eater who chows down veggie wraps as a splurge, drinks protein smoothies regularly, and fills my daily meals with fruits, vegetables, chicken or fish, and nuts. Many find my food intake boring and don’t know how I can eat this way day in and day out. But to me, it’s easy as I also find many ways to be creative within my own limitations.

Spinach, zucchini and mushrooms are a few of my favorite vegetables, while I love every type of fruit that is out there except for coconuts. So why not share a few of my favorite recipes incorporating them? The Portobello Mushroom Burger is to die for. I eat mine without the bun, but please feel free to eat bread if you eat carbs. The avocado sauce is simply delish as is the Zucchini-Tomato Gratin, a family favorite especially with my daughter. The spinach salad is a classic. I have one almost every day as it is my absolute favorite veggie and my favorite leaf base for salads. And what meals is complete without a dessert? Below I share my Fresh Fruit Kabobs recipe with a cinnamon yogurt dipping sauce. Simply yum! I hope you find these recipes as divine as I do. Enjoy!

Portobello Mushroom Burger:  Brush 4 medium portabella mushrooms with stems removed and 1 medium onion, cut into 1/2 inch slices, with 3 tbsp. olive oil. Sprinkle with 1/2 tsp. salt and 1/4 tsp. ground black pepper. Heat large skillet or grill pan over medium heat until hot. Add mushrooms; cook until tender, 8 to 10 min, turning once. Transfer mushrooms to plate, cavity side up; cover to keep warm. In same skillet, cook onion slices until golden, about 8 min, turning occasionally. Meanwhile, combine in small bowl, 1/2 sliced avocado, 2 tbsp low-fat yogurt, 1/2 tsp minced garlic and 1/4 tsp. each salt and pepper; mash until smooth for an avocado sauce. Spoon onions and 4 roasted red peppers into mushroom cavities, divided equally. Spread smooth Avocado mixture on bottom of 4 lightly toasted hamburger buns; top each with stuffed mushrooms.  Top with remaining sliced avocado. Cover with tops of buns. Serves 4.

Zucchini-Tomato Gratin: Cut 1 1/2 lb. tomatoes into 1/4″ thick slices; drape tomato slices over colander, sprinkle with salt and let drain 45 min. Spread 2 medium zucchini (1 lb.), cut into 1/8” thick diagonal slices, on baking sheet and sprinkle with salt. Let stand 30 min to sweat out excess moisture. Rinse well and pat dry. Preheat oven to 375°F. Heat 1 tsp. olive oil in nonstick skillet over medium-high heat. Sauté zucchini 3-4 min or until golden. Transfer to plate. Do this in 2 batches if necessary, adding more olive oil between batches. Layer half of zucchini slices in 8” square baking pan. Top with half of tomatoes. Sprinkle with 2 thinly sliced garlic cloves, 1 tbsp. roughly chopped kalamata olives, 1/8 c. thinly sliced basil leaves, and 1/4 c. Parmesan cheese. Season with freshly ground black pepper. Repeat with remaining zucchini, tomatoes, 2 thinly sliced garlic cloves, 1 tbsp. roughly chopped kalamata olives, and 1/8 c. thinly sliced basil leaves. Drizzle top with 1 Tbs. oil and sprinkle with remaining 1/2 c. cheese. Cover with foil, and bake 10 min. Remove foil. Bake 20 min more or until cheese is melted and gratin is bubbling. Let stand 5 min before serving. Serves 4.

Spinach Salad: To make a raspberry vinaigrette dressing, combine the following ingredients in a blender or food processor and emulsify until smooth: 1/2 c. vegetable or canola, 1 packet of Truvia or other stevia-based sweetener, 1/4 c. no sugar added apple sauce, 1 tbsp. Dijon mustard, 3 tbsp. red wine vinegar, 1 tsp. fresh lemon juice, a dash salt and pepper to taste and 1/2 c. fresh or defrosted frozen raspberries. Set aside. For the salad, in a large bowl combine 1 package fresh baby spinach (rinsed and torn into bite-size pieces), 1 cup dried cranberries, 3 /4 cup slivered or chopped almonds, 3 chopped egg, and 4 ounces fresh goat cheese (crumbled). Toss lightly with dressing and serve immediately. Store remaining dressing in an airtight container in the refrigerator. Serves 4.

Fresh Fruit Kabobs:  Combine 1 c. unflavored yogurt with 2 tsp. brown sugar, 1/4 tsp. vanilla extract and 1/4 tsp. ground cinnamon. Alternating the following fruits – 2 pts. fresh strawberries, 1 pineapple, peeled, cored and cubed, 1 honeydew melon, scooped into melon balls and 3 kiwi fruits, peeled and sliced – by threading them onto 6” bamboo skewers. Serve kabobs with cinnamon yogurt dipping sauce. Makes 24 kabobs.

Be Fit. Be Strong. Be Well.
Adriana

If You Play Tennis and Ping Pong, You’ll Love Pickleball

28 Friday Sep 2012

Posted by in Pickleball

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Pickleball? Yes, pickleball and it has nothing to do with food, although I do love pickles. Rather it’s a racquet sport that was crafted in the mid-1960’s, combining the components of tennis, ping pong and badminton into one exhilarating game. Played on either an indoor or outdoor court that has the same dimensions as a doubles badminton court (20 feet by 44 feet) and with a net two inches lower than a tennis net (36 inches high on the ends and 34 inches in the middle), pickleball is played with wooden or graphite paddles that are like oversized ping pong paddles and a baseball-sized wiffle ball.

Believe it or not, pickleball was invented accidentally, out of mere boredom by then Washington State Congressman Joel Pritchard and his friend, businessman Bill Bell. The two decided to create the game on the spot to entertain their families during a gathering at Pritchard’s home on Bainbridge Island, Washington. Everyone immediately fell in love with the game, including the Pritchard’s cocker spaniel, “Pickles,” who would often take the ball and then run with it since it was, after all, his ball. The families decided to name their new game “Pickleball” in honor of the beloved family pet. A third family friend, Barney McCallum, eventually joined in playing the sport and three gentlemen soon devised rules and regulations, basing them heavily on badminton guidelines.

While the sport has been around for more 40 years, it didn’t become a mainstream sport until it was included in the annual Huntsman World Senior Games in St. George, Utah in 2003. The Senior Games is for athletes 50 and older and attracts some 10,000 participants competing in a number of sports. Since these games, Pickleball has taken off like wildfire, becoming addictive to those who try it. Once somebody picks up a paddle, they just don’t want to stop playing. Yes, it’s that much fun!

Today, pickleball is the fastest growing sport in the U.S with pickleball courts sprouting up in all cities. Fun and easy, the game can be played by enthusiasts of all ages who have different playing abilities. It is simple enough for beginners to learn, but can develop into a quick, fast-paced, competitive sport for the experienced players. You also do not need a powerful stroke since this game is not about power but more about the shot placement and accuracy. Like tennis, games are played as singles or doubles. Points are earned only when you serve the ball. Games are played to 11.

Most who give pickleball a try find it addictive and challenging. It also provides plenty of exercise, burning about 250 calories in 30 minutes for casual play if you weigh 150 pounds, 335 calories if you weigh 200 pounds. If you play more aggressively, then you can burn approximately 360 calories in 30 minutes if you weigh 150 pounds, 475 calories in if you weigh 200 pounds. Pickleball works most of your muscle groups at the same time and improves your balance, dexterity, mobility and agility. It’s great for interval training with its quick bursts of activity and intermittent resting. Pickleball also helps with speed, overall fitness, discipline, social skills, and even sportsmanship. What a fun way to stay fit!

To learn more about pickleball, or find a facility close to your home, visit the USA Pickleball Association’s website. Many community centers and local YMCAs are also offering the sport. Just try it once if you have the opportunity. When you do, I’m certain it won’t be your last.

Be Fit. Be Strong. Be Well.
Adriana

The Accolades of Dreamy Dark Chocolate

27 Thursday Sep 2012

Posted by in Diet, Nutrition

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Chocolate milk. Chocolate candy. Chocolate ice cream. Chocolate dipping sauce. Chocolate mousse. Who doesn’t love chocolate, especially when it’s warm from the oven when making an appearance in fudge brownies and chocolate molten cake! And to the delight of chocolate lovers, it comes in various velvety flavors – milk, mint, white, semisweet, unsweetened, bittersweet, sweet dark, dark, couverture, gianduj, and others thanks to Godiva, Lindt and Hershey.

All of the chocolates sound simply divine and are absolutely scrumptious as I am sure you are now wishing for a piece. That is until reality hits and you look at their nutritional value of all that added fat and sugar to boost its devilish sweet goodness; all that is except for the front runner, dark chocolate.

Dark chocolate does contain the chocolate liquor, cocoa butter, vanilla and leicithin (an emulsifier) like the others, but it has less sugar and no milk solids making it the healthiest choice when it comes to chocolates. The cocoa concentration in dark chocolate can range from 30% (sweet dark) to 70- 80% for extremely dark bars known as bittersweet.

As opposed to milk or white chocolate, the deep dark goodness is also a plentiful source of a type of potent antioxidants, called polyphenols, a protective chemical found in plant foods such as red wine, green tea fruits, and vegetables. These antioxidants reduce the ongoing cellular and arterial damage caused by oxidative reactions, increasing circulation and protecting against heart disease and arteriosclerosis (hardening of the arteries). And remember, eating antioxidant rich foods can protect you from many types of cancer and slow the signs of aging; so indulge your dark chocolate with a smile.

Studies have shown that dark chocolate can improve blood sugar and insulin sensitivity with its low glycemic index, helping to reduce the risk of diabetes. It can to help lower blood pressure while improving blood flow, helping to prevent the formation of blood clots and improving cognitive function. Dark chocolate also helps reduce your risk of stroke by lowering cholesterol levels. It can also help to improve your mood with its phenylethylamine (PEA), the same chemical your brain creates when you feel like you are falling in love.

Dark chocolate additionally has a number of vitamins and minerals in high concentrations that can support your health, including potassium, copper, magnesium, and iron. It contains oleic acid, the “good” a mono-unsaturated fat that is also found in olive oil, and theobromine, a mild stimulant that can sooth a cough and help to harden tooth enamel, hence lowering your risk of getting cavities with the practice proper dental hygiene.

Yes, dark chocolate has a number of healthy benefits. But be beware it still contains amounts of saturated fat and sugar, so enjoy small portions of as part of your smart healthy diet. According to a study published in the American Journal of Clinical Nutrition, adding only half an ounce of dark chocolate a day to an average American diet is enough to increase total antioxidant capacity four percent, and lessen oxidation of LDL cholesterol. When shopping, compare ingredients in brands and choose dark chocolate with 70% or higher cocoa content and either plain or with almonds for an extra boost of nutrients.

Be Fit. Be Strong. Be Well.
Adriana

Back to Nature at Ricketts Glenn – A Fit and Fun Getaway

26 Wednesday Sep 2012

Posted by in Cardio, Healthy Getaway, Hiking

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One of my favorite types of hike is one that includes water views – creeks, ponds, lakes and best of all, waterfalls. So when close friends of mine started discussing a possible trip to Ricketts Glen State Park last summer, I immediately jumped at the chance to go!

What hiker wouldn’t want to explore the National Natural Landmark known best for its old growth timber and 22 wild, free-flowing waterfalls, including the 94-foot Ganoga Falls, along Kitchen Creek which flows down the Allegheny Front escarpment from the Allegheny Plateau to the Ridge and Valley Appalachians? Yes, Ricketts Glen State Park is one of the most scenic areas in Pennsylvania, a breathtaking park comprised of 13,050 acres in Luzerne, Sullivan and Columbia counties.

Before grabbing your gear, packing up and heading out to Ricketts Glen, you should first reserve a campsite as far in advance as possible if you are planning to stay in the park. Both tent and trailer sites are available plus cabins with the waterfront locations along the 245-acre Lake Jean the first to go. The park also offers all the necessary amenities needed for your home away from home – such as fire pits, picnic tables, warm showers, rest rooms, and wash tubs to clean your dishes – all including in your nightly cost. Please be aware that Ricketts Glen has limited cell phone coverage which actually can be an added plus!

Now that you are there, venture out to explore 26 miles of trails, from fairly level to very steep. My favorite is the 7.2 mile Falls Trail which takes you by 22 beautiful waterfalls ranging in heights from 11 feet to 94 feet. While the terrain is rocky and can be slippery as you descend and ascend the winding path, the scenery is well worth the endeavor! Be certain to wear proper footwear and bring your hydration pack.Other hiking trails include the Beach Trail, Cherry Run Trail, Evergreen Trail, Ganoga View Trail, Grand View Trail, Highland Trail, Mountain Springs Trail, Old Beaver Dam Road Trail, Old Bulldozer Road Trail, and the Bear Walk Trail.

After hiking, you can relax on the 600-foot beach on Lake Jean or take a swim. Pack a bite to eat or grab a snack from the food and refreshment concession. Rent a canoe, kayak, row boat, and paddle boat at the beach if you didn’t bring your own. Fishing is allowed with panfish, trout and bass ready to be caught. There is also a 12.5-mile equine trail for those who bring their horse.

What is especially nice are the nights at Ricketts Glen. All who have traveled together join together to grill a scrumptious meal as they gather around the fire pit and give a toast to the enjoyable day!

Getting out into the woods and being close to nature is a wonderful experience. Turning off your cell while camping under the stars, gliding on a lake, and hiking by breathtaking waterfalls is rejuvenating. If the opportunity arises, I recommend taking action for a fit and fun getaway.

Accommodations:There are 120 tent and trailer campsites, some available year-round – all inexpensive. The campground features hot showers, flush toilets, shaded sites, gravel parking spurs and a sanitary dump station if you are planning to pitch a tent. Six campsites are ADA accessible. Pets are permitted on several designated sites. Book early to get a pet site or waterfront with lake access!

Onsite Activities: Camping, hiking, kayaking/canoeing, boating (electric motors only), beach access, swimming, horseback riding, fishing, hunting, cross-country skiing, snowmobiling, and park activities such as scavenger hunts plus presentations and shows  in the onsite amphitheatre.

Nearby Activities:  SUMMER – Adventure courses, air tours, boating, ATVs, bird watching, canoeing, casino, concerts, cycling, fairs and festivals, fishing, golf, hiking, horseback riding, hunting, kayaking, miniature golf, mountain biking, museums, paintball, race car experience, racetracks, river rafting, rock climbing, sailing, shooting range, shopping, skydiving, spas, tennis, train tours, trolley tours, tubing, water parks, waterskiing, wildlife viewing, winery tours and zip-lining. WINTER – Casino, concerts, cross-country skiing, dog sledding, downhill skiing, horse drawn sleigh rides, horseback riding, ice climbing, ice fishing, ice skating, museums, shopping, snowboarding, snowmobiling, snowshoeing, snow tubing, and spas.

Getting There:Your best bet is driving. The park is 30 miles north of Bloomsburg, Pennsylvania on PA 487 in Benton; a three hour drive from Philadelphia or New York City and a four hour drive from Pittsburgh. Flying in from across the country? Car rentals are readily available at the Wilkes-Barre/Scranton International and Williamsport Regional Airports, each an hour from the park, and Lehigh Valley International and University Park Airports, both a two hour drive away.

Special Note: A must place to eat breakfast is the Red Rooster Pancake House and Family Restaurant, only a short drive from the park. With a homey atmosphere, everything on the menu is very reasonably priced, service is great, and the menu is extensive. Try the pumpkin nut pancakes. They are out of this world!

Be Fit. Be Strong. Be Well.
Adriana

Is Your Body Beach Ready? Part III

25 Tuesday Sep 2012

Posted by in Cardio, Exercising, Setting Goals, Weight Training

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Now that you have your diet underway and you are logging in your journal, now let’s create a workout plan to help with your weight loss. Everyone who is reading this article is at a different age and different fitness level, so you will need to tailor the workouts to best suite your appropriate degree of performance.

Regular exercise should be a big part of everyone’s daily life, regardless of being in a weight loss program or not. All that is required is a minimum of 30 minutes a day, five days a week. As with all new exercise programs, start off slowly and work yourself up to a point where you ideally workout 60 minutes a day with a day or two of rest.

Workouts should include a combination of weight training, cardio and stretching to be the effectiveness when losing weight, building muscle or wanting to be tone. The combination of all three balance and compliment your training formula. Training with weights will tone your muscles so they burn more fat plus raise your metabolism to help you see a slimmer body more quickly than by doing just cardio alone.  Cardio simply melts the pounds away, especially running, in additional to countless over health reasons such as increase in lung capacity, better metabolism, decrease in blood glucose levels, less anxiety and more. Daily stretching not only burns calories but will elongate your muscles so they function more effectively.

Okay, let’s get started! What I have providing below is a basic 12-week workout plan for someone who is in very good health but does not workout. Start with the weight training first, followed by the cardio then stretching. I recommend this order as you will burn more calories running if you run after your workout versus before. You also want to stretch your muscles following your run, after they are warm and lose versus beforehand. Avoid any exercises that cause pain or discomfort. For all, it’s best to check with your family physician before starting any new exercise regimen.

Weeks 1-3
Strength Training:Complete the following exercise with a weight you feel comfortable with, every other day and never on back-to-back days.

  • Leg Press: 1 set of 15 reps; works your quads and glutes.
  • Lying Leg Curl: 1 set of 15 reps; works your hamstrings.
  • Seated Cable Row: 1 set of 15 reps; works your upper back.
  • Flat Bench Press: 1 set of 15 reps; works your chest.
  • Dumbbell Press: 1 set of 15 reps; works your shoulders.
  • Dumbbell Shrug: 1 set of 15 reps; works your traps.
  • Pushdown: 1 set of 15 reps; works your triceps.
  • Barbell Curl: 1 set of 15 reps; works your biceps.
  • Back Extension: 1 set of 15 reps; works your lower back.
  • Standing Calf Raise: 1 set of 15 reps; works your calves.
  • Barbell Wrist Curl: 1 set of 15 reps; works your firearms.
  • Crunches: 1 set of 15 reps; works your abdominals.

Cardio: For best results, run outside on a track or running trail. If you don’t have access to an outdoor path, then run indoors on a treadmill. If you are unable to run due to a health issue, substitute the running with perhaps elliptical, bicycle or aerobic class.

  • Week 1: Run 1 minute then walk 1 minute. Repeat 10 times for a total of 20 minutes. Run 4 days a week.
  • Week 2: Run 2 minutes then walk 2 minutes. Repeat 6 times for a total of 24 minutes. Run 4 days a week.
  • Week 3: Run 3 minutes then walk 2 minutes. Repeat 5 times for a total of 25 minutes. Run 4 days a week.

Stretching:When stretching, you should feel mild discomfort but nothing too intense. Don’t bounce, just relax and exhale as you stretch the muscle. Stretch daily.

  • Hamstring Stretch: Sit on a mat and split your legs apart in a wide V shape. Lean over one side to reach and hold your toes. To make the stretch more intense, pull you toe towards your body, flex your quads, and reach as far as you can. Hold for 10-30 seconds and repeat for 1-3 times.
  • Groin Stretch: Sit on a mat and split your legs apart. Bend your legs to bring the soles together in the middle and hold. Press your elbows down in an effort to increase the stretch. The closer you put your feet to your body, the more intense the stretch will be. Hold for 10-30 seconds and repeat for 1-3 times.
  • Hip Stretch: Lie on a mat and raise your legs in the air in a chair position. Cross your right leg across the so your ankle touches the folded left knee. Place your hands around your right knee to pull the left leg toward your body. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Side Stretch: While standing, clasp your hands straight up overhead, palms facing the ceiling. Gently lower to the right side until you feel a stretch down your left side. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Quad Stretch: Lay on your side a mat. Grab your top leg and bend it back. Hold for 10-30 seconds. The further you bring your knee backwards, the more intense the stretch. Repeat stretch 1-3 times on both sides.
  • Calf Stretch: Lean over on your mat and drop to all fours. Take your left leg and place it behind your right with your left toe touching the floor. Hold for 10-30 seconds. The further greater the angle of your foot, the more it works your upper vs. your lower calves. Repeat stretch 1-3 times on both sides.
  • Chest and Shoulder Stretch: Sit on a chair, exercise ball or bench or stand Clasp your hands together behind your back, arms straight. Lift your hands towards the ceiling, going only as high as is comfortable. You should feel a stretch in your shoulders and chest. Repeat stretch 1-3 times.
  • Upper Back: Sit on a chair, exercise ball or bench.Clasp your hands together in front of you and round your back, pressing your arms away from your body to feel a stretch in your upper back. Hold for 10-30 seconds. Repeat stretch 1-3 times.
  • Biceps Stretch: Sit on a chair, exercise ball or bench.Take your arms out to the sides, slightly behind you, with the thumbs up. Rotate your thumbs down and back until they are pointing to the back wall to stretch the biceps. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.
  • Triceps Stretch: Sit on a chair, exercise ball or bench.Bend your left elbow behind your head and use the right hand to gently pull the left elbow in further until you feel a stretch in your tricep. Hold for 10-30 seconds. Repeat stretch 1-3 times on both sides.

Weeks 4-6

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights on all sets and perform 2 sets of 12 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 4: Run 4 minutes then walk 2 minutes. Repeat 5 times for a total of 30 minutes. 5 days a week..
  • Week 5: Run 5 minutes then walk 1 minute. Repeat 5 times for a total of 30 minutes. 5 days a week.
  • Week 6: Run 6 minutes then walk 1 minute. Repeat 5 times for a total of 35 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 7-9

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 4-6 on all sets and perform 3 sets of 10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 7: Run 7 minutes then walk 1 minute. Repeat 5 times for a total of 40 minutes. 5 days a week.
  • Week 8: Run 8 minutes then walk 1 minute. Repeat 5 times for a total of 45 minutes. 5 days a week.
  • Week 9: Run 9 minutes then walk 1 minute. Repeat 5 times for a total of 50 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Weeks 10-12

Strength Training:Repeat the same routine as Weeks 1-3except use slightly heavier weights then Weeks 7-9 on all sets and perform 3 sets of 8-10 reps. Rest 60-90 seconds between the sets.

Cardio:

  • Week 10: Run 10 minutes then walk 1 minute. Repeat 5 times for a total of 55 minutes. 5 days a week.
  • Week 11: Run 15 minutes then walk 1 minute. Repeat 4 times for a total of 60 minutes. 5 days a week.
  • Week 12: Run 20 minutes then walk 1 minute. Repeat 3 times for a total of 60 minutes. 5 days a week.

Stretching:Continue the stretches assigned on Weeks 1-3. Stretch daily.

Remember your diet is the clincher and your exercising is the accelerator. Keep strong and keep focus. You can achieve your weight loss and else in life with your “can do” attitude. It may be a little challenging at first while your body adjusts to your new lifestyle, but hang tough and you will come out with flying colors on the other side! Good luck!

Be fit. Be strong. Be well.
Adriana

Is Your Body Beach Ready? Part II

29 Tuesday May 2012

Posted by in Diet

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From the feedback that I have received, the readers of my blog are at all different fitness levels. So when it comes to defining the 12 week program, I am suggesting a plan of action for those who inspire to weigh less and become more fit and tone but need a little help reaching their goal. The following 12 week “beach body” recipe will consist of diet, weight-training, cardio plus a few tricks of the fitness trade to stir change in your body.

In Part II of this three part series, I will be discussing dieting. The first golden rule is DIET IS EVERYTHING. The 80 percent diet and 20 percent exercise is very much true for most people and you truly become what you eat. For me, I basically follow a diet that is one that contains no white or brown carbs, no dairy, no caffeine, no lunchmeat, no salt, minimal fat, and very little alcohol. Yes, I do break it on occasion, but for the most part it’s a diet filled with lots of fresh fruit and veggies, protein, dietary supplements, and lots of fresh water for hydration. I’m fortunate I enjoy all of my food options so it makes eating without straying easy.

Before we get started and to help you stay on course, I suggest keeping a journal so you can keep track of your results and learn what works for you and what doesn’t as we are all individuals with different genetic makeup. What will be key to your long term success is identifying your own individual recipe of diet and exercise. Include your workouts in your journal entries in addition to the food you eat on a daily basis. Your very first entry should be your measurements of today and your goals of where you want to be in 12 weeks. If you have access to a camera, take a snapshot of yourself and adhere it to your journal.

So let’s talk about your diet. I often feel that a combination of the right food selection and the right calorie count with maximum allowed volume is best means to a successful weight loss. To achieve this, you first need to learn what your ideal daily caloric intake should be to achieve your goal. To help determine, click here for a calorie calculator which will ask you a few questions to determine your daily count. Remember not to lose more than two pounds a week. Weight loss should never be fast but at a controlled rate. Next, let’s discuss food intake. In addition to reducing your daily calories, make smart choices. Ideally you should reduce the amount of your refined foods, but I realize this is may be challenging for many, especially at first. So cut back as much as you can, as portion control is key, and fill your three meals a day with a lot of fresh fruits, veggies, protein and whole grain foods within you calorie limit. Snacks can be again fruits and veggies, such as celery and carrot sticks, and nuts as long as you don’t much on too many. If you feel you would better benefit for an actual diet plan, there are many to choose from those I discussed in “Ten Popular Diets to Start off the Year.” Select the one you feel you can maintain.

One trick to help stir change in the body is what I drink during the day. I start and end my days with Dr. Ann Louis Gittleman’s “Long Life Cocktail” – one quarter cup of unsweetened cranberry juice, three quarters cup water, and one teaspoon of powdered psyllium husks – which helps to detox your liver. When your liver is overworked and undernourished, toxins can build up and enter your bloodstream causing weight gain, bloating, cellulite, indigestion, high blood pressure and cholesterol levels, fatigue, mood swings, depression, and even skin rashes. So it’s best to consciously take care of your liver which will also aide in your weight loss and weight maintenance.

Drinking a lot of water will also help with your weight loss. Before indulging in breakfast, drink a cup of hot water with a slice of fresh lemon. This helps to jumpstart your digestive system, aiding to regenerate your liver and optimize your fat metabolism. Additionally before each meal, drink one to two tablespoons of apple cider vinegar straight up or dilute it in a glass of water with one to two teaspoons of raw honey and a lemon slice to sweeten the taste. For best results, purchase apple cider vinegar that is natural, unfiltered and unpasteurized. I use Bragg’s Organic Apple Cider Vinegar. And to eliminate water retention, drink eight glasses of cranberry water a day; the mixture of one quarter unsweetened cranberry juice, three quarters water but without the psyllium husks.

In the final installment of this three-part series, I will discuss an exercise plan to follow to help with your weight loss. But until then, create your journal, determine your daily calorie intake and plan out our diet. One of my favorite quotes is, “people don’t plan to fail, they fail to plan.”

Be fit. Be strong. Be well.
Adriana

Is Your Body Beach Ready? Part I

31 Saturday Mar 2012

Posted by in Diet, Exercising, Setting Goals

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For most of the country, the winter this year was a very mild one, especially when compared to the past couple years. With little snow on the ground and the temperatures mild for most of the season, many were able to continue cycling and running outdoors while skiers, borders, and ice skaters had to search for places with enough snow and ice to make their sports happen.

With the winter months now behind us and spring in the process of blooming, it’s also time to take a look at our bodies to see if it’s ready to hit the beach in its fineness. Despite the lack of snow, many still had the internal instinct to eat more during the winter months. The shorten days of less daylight also decreased the energy for many, causing some to shorten or skip their workouts all together.

First up, get on the scale! What is your weight compared to the end of last summer? Have you gained a few extra pounds from the holiday treats or were you able to maintain your weight? Next, try on some of your summer outfits. How do they fit? If all is good, they don your favorite swimsuit. Any bulges? How is your middle looking? Arms? Shoulders? Butt? Any jiggle or wiggle? Is there room for improving, perhaps in your overall body tone and muscle definition?

Now, set your goals. Do you want to lose, gain or maintain? Have a favorite outfit you want to fit into again? Perhaps you want your abs defined a little more or your arms more muscular. Whatever it is, get a journal and write down where you are today and where you want to be in three months. Try to make your goals realistic and achievable.

Next, build your plan of action. Make it a winning combination of dieting and workouts. Be sure to include both weight lifting and cardio to help drop the pounds and tone up. Watch the starchy carbs and unnecessary foods with empty calories.

Need some suggestions? The next series of blogs string together a 12-week plan that, if followed properly, should put your body in better form through the combination of dieting and working out. Twelve weeks is a nice span of time to set your short term goals with enough planned time to notice a positive change. Also, check with your physician before starting if you have any injuries or illnesses.

So stay tune!  You may additionally want keep a workout journal to track your progress and keep you on goal.

Be Fit. Be Strong. Be Well.
Adriana

Hill Work – Why Run Up When You Can Cruise Flat?

26 Monday Mar 2012

Posted by in Running

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Ever since I have lived in my house, over 10 years now, I have basically run the same course. Out my door, up my driveway, and off I go on a plotted course throughout my area. It’s a route filled with beautiful wooded scenery, uninterested horses, grazing cows, and the forever watchful dogs who always announce my coming and going. I have many stories of running by undetected skunks, crossing the paths of bucks, and trying to outrun approaching thunderstorms.

The course I take is mainly hill work. There are a few spots where the run is flat, but the great majority is hard hill work at high crescendos. The run can be made even more challenging when caught by the sun’s rays on a hot summer day. On these occasions, you can find me playing hopscotch with the spots of shade and sprinting through the areas were the sun shines bright.

Not too far from my house, about a 10 minute drive away, is a beautiful paved running path through the handsome woods that follows alongside of a glistening river. Struble Trail is a multi-use rail trail marked by the mile and often filled with other runners, cyclists, and skaters. There are fishermen standing in the water trying for a catch or two and walkers, many with dogs, out for a good brisk stride. Ah, company as I cruise along! Best of all, it’s completely FLAT and smooth! Or is it better?

There is no debate that running is an excellent cardio workout, benefiting your lungs and skeleton system. Both types improve your cardiovascular health, burn calories toward weight loss, and increase your lean muscle mass. There are also the endorphins that kick in that wonderful mental high and the reduction of stress and troubles as one plots along their course of choice.

But while both are intense physical workouts, hill running nudges out as the winning answer as being better for you. For starters, it challenges all of your major muscles further, especially working your upper leg muscles and backside as you push upward, while strengthening and toning your calves, quads, hamstrings, and glutes along the way. As one trainer once said to me, “running up hill lifts your butt and reduces any sag.” That’s an enough of a motivator for me!

Those who run on an incline also gain a more powerful stance and improved stride in almost all of the eight lower-body muscle groups, equating to a quicker running time when on flat surfaces. You will strengthen your hip flexors and Achilles tendons, develop more power in your calf muscles and quads, and increase your lower half strength and overall endurance.

Since running up also requires more energy, you will additionally increase your muscle elasticity and burn even more calories. How much more? Two hundred calories an hour more that running on level ground! For a 150-pound person, that is 1,000 calories per hour running uphill versus 800 on the flat. Increase your speed or add weight to your run, in your backpack or with ankle or wrist weights, and burn even more calories.

Enough said to keep me going on my hilly route! It’s nice knowing I’m working by body harder and I do love the results I see on my body. On the weekends, I may break the hills for the nearby flat trail for an easy five miles. Change up is good and gives my body the break of a lighter workout.

Either way, flat or uphill, you can’t go wrong with either running surface. It’s a win-win situation with the benefits of the cardio workout. So lace up, apply sunscreen, and get out there to reap the rewards of a good run.

Be fit. Be strong. Be well.
Adriana

The Meaningful Benefits of Meditation and Exercising

05 Sunday Feb 2012

Posted by in Exercising, Health and Wellness

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Yesterday while I was running on the treadmill, there is was nothing too exciting on TV. When I run on a treadmill, a must for me is my iPhone with my favorite blood-pumping tunes playing semi-loudly in my head and ideally a television to help change the scenery as I literally go nowhere during my mileage goal of the day.

But yesterday I missed out with the visuals. So instead I changed my tunes to a mix of the Jimmy Buffet and the Beach Boys. I closed my eyes, submerged myself into the lyrics and melodies – transporting my mind to a memory of running on the beach in Hunington Beach California. All of a sudden, I was running across the bridge over the Pacific Coast Highway, linking the Hyatt Regency to the serene and tranquil beach. I then continued my run on the paved path along the sand with the sun and ocean to my left and people all about biking, sunning and just enjoying the beautiful weather.

I was no longer on a treadmill in a gym on a gloomy overcast day in Pennsylvania. Instead, I was in a place that just spikes one’s adrenaline due to sheer setting. I felt even more energized and happier with my run. I was in the zone. And the plotted mileage flew by.

This is not the first time I transported myself while exercising. I often meditate while running outside and especially while swimming laps indoors. Many meditate with yoga, but when I’m doing yoga I’m focusing on getting the pose just right. Most prefer to meditate where it’s quiet as it helps with the transporting. For me, music adds to the feeling and I can arrive quicker. Other popular mediation exercises include walking, cycling and working out on an elliptical.

Meditation helps more than the ticking away of the clock, getting through a monotonous exercise, or powering through a difficult regimen. It lessens stress and anxiety, helps to lower blood pressure and cholesterol levels, and can provide more energy while releasing the feel good endorphins. Meditation also benefits those suffering from eating disorders, allergies, and depression as well as chronic health conditions, such as pain, irritable bowel syndrome (IBS) and AIDS. It can help with resistance and channeling for those trying to kick a drug addiction in addition those changing their diets to lose unwanted weight.

Having a strong body and a strong mind is a powerful combination. One fights off weakness, illnesses and injuries while the other wards off worry, despair, stress and poor health. Both the American Heart Association and National Institutes of Health recommend meditation and for at least 15 to 20 minutes a day. This may be challenging at first, so at least try for 5 minutes and build for there.

So make the time to meditate. Make yourself immune all the way around.

Be Fit. Be Strong. Be Well.
Adriana

Ten Popular Diets to Start Off the Year

29 Sunday Jan 2012

Posted by in Diet

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One of the most common New Year’s resolutions is to lose weight. The battle of the bulge has been an ongoing fight for many with the extra pounds winning, especially with age. And with age, losing weight can become more challenging as lifestyles change and activities begin to slip away.

But getting older shouldn’t also mean getting bigger. As you become less active, adjust your daily caloric intake to match accordingly. To maintain your weight, the American Heart Association recommends women of the ages 40 to 50 to consume 1,800 calories per day for a sedative lifestyle, 1,800 and 2,000 for a moderate, and up to 2,200 daily calories for those who exercise vigorously.

If you actually count the calories you eat for one day, you may be actually surprised to learn that 1,800 calories is not very many. To eat more, you have to become more active. And to lose weight, you need increase your activities PLUS eat less.

In your quest to lose weight, you will need to find one that best matches your lifestyle and taste buds. Below are some of the top diets from the hundreds available today.

Atkins – A low-carbohydrate diet created by Robert Atkins that limits consumption of carbohydrates to switch your body’s metabolism from metabolizing glucose as energy over to converting stored body fat to energy.

Body for Life – Based on principles widely known in bodybuilding, the Body for Life diet was created by EAS owner Bill Phillips and focuses on a low caloric diet to force fat loss while still retaining enough calories and protein to build muscle and cardiovascular endurance.

Jenny Craig – With more than 700 weight management centers in the world, this weight management program combines nutrition and physical activity with counseling to help you change lifestyle and eating habits for life.

Medifast– Originally only available through your physician, the Medifast program a very low-calorie approach to weight loss with zero counting. Instead over 70 meal-replacement options are available, including snacks and popular shakes.

Mediterranean Diet – Considered to be one of the healthiest diets, the Mediterranean Diet is inspired by Spain, Italy, Greece and the Middle East and includes a high consumption fresh, seasonal whole foods, olive oil and fish, a moderate intake of dairy and wine, low consumption of red meats and no processed foods.

Nutrisystem – The ultimate in convenience, NutriSystem provides pre-prepared, portion-controlled meal selections that are delivered to your door in microwave-ready pouches. Just go online and sign up. The meals are low in sodium, saturated and trans fats, and include whole grains and a wide variety of foods.

South Beach – Devised by cardiologist Arthur Agatston and dietician Marie Almon, this low-fat diet replaces bad carbs and bad fats with good ones. There’s no counting calories or strict portion sizes.

Volumetrics – For those who always feel hungry on a diet, then this one may be for you. Created by nutritionist Barbara Rolls, PhD, the diet focuses on feeling full by eating energy densed foods with these foods having very high water content.

Weight Watchers – Created by a homemaker in the 1960’s, this international program helps to lose weight by forming helpful habits such as eating smarter, getting more exercise and providing support. Both products and services are available to participants.

The Zone – A best seller book by the same name, this diet encourages consuming calories from carbohydrates, protein, and fat in a balanced ratio (30% protein, 30% fat, and 40% carbohydrates) to retool your metabolism.

A key to dieting is finding the one plan that works best for you in terms of your preferred food choices, lifestyle, willpower and results. Losing weight is no easy feat, particularly the older one becomes. Just remain strong and think positive. Get a buddy to diet with or keep a food journal to help keep you on track. Remember, all is achievable with focus and determination.

Be Fit. Be Strong. Be Well.
Adriana