Author Archives: Adriana Falco

Adjusting Your Workouts When Life Changes

16 Monday Jan 2012

Posted by in Setting Goals

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Lately, I have been receiving a lot of requests for new blog postings. Yes, I am guilty of being MIA. My life took some unexpected bumps and turns – as life can be. I needed to revamp my current comfortable day-to-days to a new unfamiliar and out-of-sync schedule to meet the change and challenge.

Shifting and rearranging one’s days and weeks can sometimes take weeks and months to settle into a new routine and to feel comfortable once again. The change can impact everything, even your eating habits and your workouts. I know it has for me, including even finding time to write my blog.

Whereas before it was easy for me to get my daily workouts in, the twist in my weekly schedule at first made it a challenge for me to hit the gym. My crazy new hours left me little time and energy for “me,” but I refused to give in to the infamous cliché, “I just don’t have the time.” Life is about priorities, and getting to the gym and staying fit is one of mine and hopefully one of yours.

So when a bump in the road hits, it’s simply time to reroute your workout another way verses taking the easier route of throwing in the towel. Change is always good in a workout anyway (“The Change Up,” October 5, 2011), so embrace your new allotted time, location, or whatever the change may be and turn a lemon of a situation into lemonade by remaining fit as a fiddle.

How to Adjust Your Workouts

Okay, there’s been a change of your life. Good or bad, staying healthy and fit needs to continue to be a priority in your life regardless of your new situation. Working out will help you to continue to feel good about your body and the released endorphins will give you that natural high of well-being. Two added pluses to any type of situation.

React, reconfigure, rearrange and redo to retain. This is what needs to occur when adjusting your workout when life changes. For me, my weekends remained the same during my change, but long gone (at least for now) are my two-hour early morning workouts, unless I want to be up at 5am every day. So to modify my fitness schedule, I had to start to plan ahead – which is key – as to when I would be able to get to the gym during the week and when I would also get in my outdoor runs, indoor swims and other fitness endeavors.

Make the most of your time. Some days require that I do a split workout; some of it in the morning and the balance in the evening. Even if you have only 15 minutes in the morning, walk up and down the steps for the 15 or do an abs workout. Combine it with another 15 minutes in the evening and now you have a 30 minute workout.

Be effective and efficient. Don’t even have time to get the gym or would rather same the drive time for working out at home? Invest in some home equipment or in fitness DVDs (“My Top 10 Favorite Fitness DVDs,”December 11, 2011). I love my treadmill. It’s always readily available when I have limited time. There are also so many effective DVD workouts that can bring you the same results as being in the gym.

Have zero time right now? Then you might also have to get creative. Park your car further away from the front doors of your destination. Take the steps instead of the elevator. Spend your lunch hour going for a walk. Going to the game? Get tickets high up in the bleachers. Have a stationary bike at home? Ride it while catching the news or your favorite show. You get the idea.

The bottom line is that there may be many changes during one’s life and you need to learn to go with the flow and just adjust and adapt to a new workout schedule. Yes, there may be times it’s tricky to get it in. But believe in yourself and get it in. Your health and well being is essential, so never lose sight of the importance of staying fit – no matter what.

Be Fit. Be Strong. Be Well.
Adriana

Group Classes versus Gym Equipment versus Fitness DVDs – Which is Best?

12 Monday Dec 2011

Posted by in Exercising, Fitness Classes

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Getting fit is the goal, but is it easier to achieve by participating in a group class or following along a fitness DVD? What about all the other exercise equipment that can be found in the gym? This could be a great debate question among exercise enthusiasts; work out in a group, in a gym, or solo in front of a TV. Which gets you the best results?

When I first joined a health club, I became curious to the aerobic exercise classes that went on behind the closed door in the gym. As a person who came to the gym to use the equipment, treadmill and swimming pool, I would take a quick look inside of the room – filled mostly with enthusiast women –sweating it out in almost complete synchronization to the vociferous instructor. It was almost as if I was in envy as I stood there watching. At the time, I had never taken group fitness class, so I was very curious what it would be like to work out in a synchronized group. What kind of results would I get?

Many of the participants in the group classes seemed more flexible and more coordinated at the choreography than I’ll ever be. But as I gazed in more often and frequently, I also noticed that most of these very same women do not work out in the free weight room or on the circuit training equipment. They solely come to the gym to take a class, then exit out the door. That’s it. That’s their workout, well, from what I can tell from the gym’s side.

Can someone get fit just from a fitness class? For many years (since I was 17), I had used the equipment in the gym – from the free weights and weight machines to the indoor track and swimming pool. This was my main training means when I worked out for fitness competitions to which I got great results.

I have also used and still use fitness DVDs, with Mari Winsor’s Pilate series my absolute favorite, (especially the ab sculpting DVD). Results have been very good; so good that I continue to use the Pilates DVDs to this very day.

I did eventually try the group fitness classes at my gym. I wanted to see what type of results I would achieve but was also drawn to the socialization, something you do not get with a DVD or dumbbell.  I soon became hooked, and before you know it I became a regular and pro at the Advance Step Aerobics class, a high cardio step routine on risers. I also many others, including Pilates, Yoga, and Boot Camp.

So what about the classes? Are they just as good? Well, like the fitness DVDs, there are so many to choose. Step. Body Pump. Lift It. Kickboxing. Interval Training. Spin. Zumba and many more. For many and most, results are achievable. If you put in the time, determination and dedication – as much as you would any other workout – then yes, goals are definitely attainable.

The true bottom line is the best workout – may it be group classes, gym equipment or fitness DVDs – is the one the gives YOU the best results. Everyone’s genetic makeup and how your body reacts to your chosen exercises and venue is different. The personal preference to what you enjoy best varies from person-to-person as does their time availability to get fit. Do what makes you feel good and the one you see the most ideal results. Find what works best for you and enjoy most. In the end, it doesn’t matter “how” you achieved your results as much as the fact you “have” reached your goals.

Be Fit. Be Strong. Be Well.
Adriana

My Top 10 Favorite Fitness DVDs

11 Sunday Dec 2011

Posted by in Exercising, Top 10 Lists

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Fitness DVDs. You see them everywhere. They are advertised on TV and online. You can find them at the grocery store and Amazon. Often you will even see them placed aside at friends’ homes. Yes, they come in very hand when we are tight on time and still want to get a workout in. They are convenient as you can follow along at any time during the day and from anywhere – your home or hotel room. You have total privacy and have friends or family members join in. And they are definitely way more affordable then joining a gym, enrolling in a class or hiring a trainer.

Almost all fitness DVDs are led by a personal trainer or fitness instructors. Each shares their own workout method to reach a particular fitness goal – may it be weight loss, tighter abs, or larger muscles. Thus, in the spirit of the gift-giving season, I thought I would share with some of my favorite workout DVDs that can help change up your normal routine or help push you through a plateau.

30-Day Shred – Trainer Jillian Michael guides you through her exclusive 3-2-1 Interval System that combines strength, cardio and abs to blast through calories for a dramatic weight loss in 30 days.

Insanity® – Transform your body in 60 days and get the hardest body by unleashing your inner world-class athlete through plyometrics, speed, agility, strength, and core workouts in a jaw-dropping series of progressions by Shaun T.

P90X® – Trainer Tony Horton’s 12 extreme workouts use the science of Muscle Confusion™ to get you ripped in 90 days. The very popular and advanced total-body training program focuses on abs, legs, chest, back, and arms.

Pure Burn Super Strength –Bob Harper shares 35 power surging moves, delivering an intensified burn that works to aggressively increase metabolism, attack fat and exhaust calories to lose weight and gain pure muscle.

RevAbs® – Get the abs you always wanted with a  little hard work and trainer Brett Hoebel’s proven Abcentrics™ training technique. Workout includes fat-burning cardio, muscle building, and sculpting focused on abs and core.

Sculpt & Burn Body Blitz – Banish calories and fat with Denise Austin and her fun kick-butt workouts that feature four training methods to sculpt lean muscle: martial arts, conditioning, kettle bell, and cardio sculpt.

Slim in 6® – Literally reshape your body in six short weeks with Debbie Siebers’ exclusive Slim Training®  technique, which combines fat-burning cardio with light resistance moves to help slim and sculpt your body without bulking.

Trim, Tone and Flex – The latest by fitness enthusiast Jane Fonda focuses on toning and stretching the body – to promote weight loss, reduce joint stress and increase brain function – while building lean, healthy and supple muscles.

TurboFire® – An intense cardio conditioning program from fitness innovator Chalene Johnson that will pick you up and push you past your limits by burning nine times more fat and calories than you would with traditional cardio.

Winsor Pilates Ab Sculpting – Get the flat defined stomach you’ve dreamed of through specific Pilate techniques that solely focus on your core powerhouse. Workout is designed by fitness expert Mari Winsor to shrink your waistline.

I hope you find one that’s right for you. Feel free to recommend others!

Be Fit. Be Strong. Be Well.
Adriana

What’s for Dinner? Spinach Salad, Salmon, Asparagus and Carrot Cake

06 Tuesday Dec 2011

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Growing up, on any given night I could tell you what was for dinner at home. Baked chicken on Mondays, meat loaf or another beef dish on Wednesdays, pasta on Thursdays and Sundays, and homemade pizza or Stromboli on Fridays. Tuesdays and Saturdays were saved for going out to dinner, oftentimes to the very same restaurant for six months at a time.

While mom was a great cook and dad selected good restaurants to dine, I didn’t want this type of repetition in my home. So I made it point not to make the same meal twice and would frequently ask my two children what they would like for dinner. As a result of this quest to make different dishes regularly, I have collection of cookbooks that far exceeds my needs. In any event, I love the thought of having so many recipes at my fingertips as I love to whip up a great meal with family and friends.

So once again I will share with you some of my favorite recipes as well as my children. I love spinach; it’s my favorite veggie and strawberries are one of my favorite fruits, hence the spinach and strawberry recipes. Both of my kids love salmon. And while they will tell you they love it just plain, I am constantly trying different ways to prepare it. The carrot cake is everyone’s favorites. I hope you enjoy these and more to come!

Spinach and Strawberry Salad: In a large bowl, toss together 2 bunches spinach (rinsed and torn into bite-size pieces) and 4 cups sliced strawberries. In a medium bowl, whisk together 1/2 cup vegetable oil, 1/4 cup white wine vinegar, 1/2 cup white sugar, 1/4 teaspoon paprika, 2 tablespoons sesame seeds, and 1 tablespoon poppy seeds. Pour over the spinach and strawberries, and toss to coat. The carrot cake recipe is loved by all.

Sweet ‘n’ Hot Glazed Salmon: Preheat your oven’s broiler, and grease a broiling pan. In a saucepan over medium heat, mix together 1 1/2 cups apricot nectar, 1/3 cup chopped dried apricots, 2 tablespoons honey, 2 tablespoons reduced sodium soy sauce, 1 tablespoon grated fresh ginger, 2 cloves garlic (minced), 1/4 teaspoon ground cinnamon and 1/8 teaspoon cayenne pepper. Bring to a boil, then reduce heat to medium-low, and simmer for about 20 minutes, or until reduced by about half. Stir occasionally to prevent burning. Remove 1/4 cup of the glaze for basting, and set the remaining aside. Place 1 (3/4 pound) salmon filet on the greased broiling pan, and brush with glaze. Broil three inches from the heat for 8 to 12 minutes or until salmon flakes easily with a fork. Gently turn over once during cooking, and baste frequently during the last 4 minutes. Serve with remaining glaze.

Oven Roasted Asparagus: Preheat an oven to 425 degrees F. Place 1 bunch thin asparagus spears (trimmed) into a mixing bowl, and drizzle with 3 tablespoons olive oil. Toss to coat the spears, then sprinkle with 1 1/2 tablespoons grated Parmesan cheese (optional), 1 clove garlic, minced (optional), 1 teaspoon sea salt, and 1/2 teaspoon ground black pepper. Arrange the asparagus onto a baking sheet in a single layer. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with 1 tablespoon lemon juice (optional) just before serving.

Carrot Cake: Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9X13 inch pan with non-fat cooking spray. In large mixing bowl, beat 6 egg whites. Slowly beat in 1 1/3 cups white sugar, then 1 cup applesauce, 1/2 cup skim milk, and 1 1/2 teaspoons vanilla extract. Stir in 1/4 teaspoon ground cloves, 1/2 teaspoon ground nutmeg, 1 tablespoon ground cinnamon, 2 teaspoons baking soda, and 1 cup whole wheat flour and 1 cup all-purpose flour. Stir in, one ingredient at a time, 1 (8 ounce) can crushed pineapple with juice, 2 cups shredded carrots, 1/2 cup chopped walnuts, and 1/2 cup raisins. Pour into the prepared pan. Bake for 35 – 40 minutes in the preheated oven. It is done when toothpick inserted in center comes out clean.

Be Fit. Be Strong. Be Well.
Adriana

The Workout Buddy

15 Tuesday Nov 2011

Posted by in Exercising, Health and Wellness, Setting Goals

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Working out. It’s something I fell into originally as an extension from playing on organized sports. On the field we started with stretches followed by a run, and perhaps sprints, before we began drill and stick work. Off the field – in between practices, scrimmages, and games – we also hit the gym, my first exposure to a gym workout. We mainly lifted weights to build muscle strength, to make us stronger, faster and more resilient on the field.

The team comradely was fun. I enjoyed working out with the team. It made the time fly by and the tough routines more bearable! We’d laugh, cheer and edge each other on.

My team days are behind me now. Today, most of my sports are individual: tris, running, golf, swimming, skiing, etc. For these sports, I now have to be my own coach, my own cheerleader, and my own motivator to get in the gym and hit it.

About 15 or so years ago, while I was living in Connecticut, I was asked by a fellow co-worker if I’d be interested in running during lunch. I said yes and my first workout buddy was born. We ran just about every weekday – no matter what the weather condition was and no matter what kind of day either of us was having. She ran slower than me but further. I ran faster but shorter. So we became a great blend as we taught each other our best workout traits. Our companionship also made the runs more fun.

There are a lot of advantages to having a workout buddy. The number one reason is motivation. If the weather looks dreary, you feel lethargic or you’re just not in the mood, believe me, your workout buddy will make certain you’re at the gym, sticking to the schedule, or at the agreed destination for your planned workout. No ifs, ands, or buts. No excuses. End of story.

Well, not yet. I need to add some more benefits, such as sociability and safety on top of support. It’s safer to workout with someone. You have an automatic spotter during weight training in the gym and someone who can help immediately if you are injured inside or out. Having a running buddy is also safer than running alone, especially when the daylight is dim or the area is secluded or sketchy.

A workout buddy may inspire you to join a different gym, try a new class, or learn a new sport or activity. Your partner can point out any errors in your form and make certain you are getting the most out of your workouts. Together you get to do routines that require a partner or complete the same as individuals. You can participate in running and cycling events or be part of a tri team together. A good fitness buddy will also push you to work harder and inspire that all goals are reachable. The two of you can additionally diet together, keeping a food journal and sharing tips, recipes and newly-discovered secrets.

Yes, having a friend or relative to workout with on a regular, consistent basis can do wonders to your routine and help to keep you on target to achieving your fitness goals. A workout partner will help to motivate you more and push you past any barriers or dreaded plateaus. Strength is always in unity, especially when it comes to staying fit.

Be Fit. Be Strong. Be Well.
Adriana

Layering Up for a Run in the Cold

08 Tuesday Nov 2011

Posted by in Running

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One of the first things I do when I wake up every morning is grab my smartphone off my nightstand and surf the hourly weather report for the day. If it is a weekend, I look to see what time of that day will offer the best weather conditions to run outside – when it’s not too hot or too cold. It gets a little bit trickery during the work week. There I must limit my outdoor running options to very early mornings before I head off to work or later evenings when I return home.

Running is one of the most effective exercises with many health benefits. So when Mother Nature does cooperate and provides weather that is good enough for an outdoor run, I grab my running gear and out I go! But as the wind begins to whip up and frigid air sets in, I have to rethink my attire dress accordingly before I head out the door.

Cold weather should not be a hindrance in the pursuit of a healthy and fit body, so proper cold-weather attire is a must to fully enjoy running and its perks. First, one golden rule to remember is you are going to warm up once you get moving. So a good rule of thumb to follow is step outside to feel the weather then dress yourself as if it’s 20 degrees warmer outside than what it really is.

Okay, let’s now go from head to toe of how you should dress for the colder climates. Since you can lose about 40% of your heat from your head on cold days, it’s important to keep it covered and have your ears warm. Wearing a hat made of wool or fleece is best.

When it comes to your face, you might want to consider wearing a balaclava (ski mask) over your mouth and nose to protect your face and warm the air you breathe. Wear sunglasses to avoid sun glare when there’s snow. And be certain to apply an SPF Chapstick or Vaseline to protect your lips from chapping.  You can also apply the Vaseline on your nose and cheeks to prevent any windburn and chapping.

To keep your neck warm, wear a wool neck gaiter versus a scarf. You can also raise it up and over your chin to your nose in lieu of a ski mask or slip it off you get too warm or slip it off and thread it through your arm if you feel too warm.

Your upper body should be covered by layers. After a sports bra, I put on a long-sleeve base layer made of wicking material. This keeps the sweat off my skin. If needed, I dress in another warm layer; this time I may add an insulated running or ski top. The last layer is a wind and water proof, soft shell running jacket. I actually have several of these. In extreme cold, you might even find me wearing long john top and my Spyder ski jacket which is light but very warm!

Since as much as 30% of your body heat also escapes through your hands, gloves are another must. They should be windproof and ideally have wool lining to generate the most heat. Mittens work best in extremely cold weather since the fingers are together to generate the most body heat. Sometimes, I even run with my ski glove liners or heat-activated hand warmers.

It’s especially important to keep your legs warm since these are the body parts exerting the most energy. Tights or insulated running pants are ideal and should be made of synthetic material to keep the legs warm. In extreme cold, I add layers which may include both the tights and pants together and sometimes even long johns.

Your socks should be made of a material that keeps away the moisture from your sweating feet while also keeping them warm and preventing blisters, such as wool. When it comes to running shoes, winter ones are now available. I just stick with my regular ones which are comfortable, breathable, and have a great support.

If you do happen to overdress and begin to peel back the layers, just keep an eye out for frostbite when temperatures drop to freezing. Monitor your fingers, toes, ears, and nose. Cold air can also trigger chest pain or asthma attacks in some people, so if you have any concerns before running in the cold, check with your attending physician before braving the cold.

Once you’re dressed in layers, you’re good to go to get out there and have a spectacular run. To me and to many, there’s nothing better than enjoying a good run in crisp weather while also soaking up the sun and endorphin boost.

Be Fit. Be Strong. Be Well.
Adriana

Running on a Treadmill vs. Outdoors – Which is Better

07 Monday Nov 2011

Posted by in Exercising, Running

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Running. It’s an athletic activity I’ve been doing as soon as I learned how. At first, it was chasing after my big brothers and their friends in flag football, baseball, flashlight tag, or hide-and-seek outdoors.  Next came running on organized sports. I played on basketball, softball, field hockey, lacrosse and track teams all through my schooling. And my competing running events began when I was still in high school.

To train and condition myself for the teams and events, I ran, I ran and I ran. I would run up to six days a week, weather permitting, until I purchased my first gym membership at age 18. I was then able to run despite the pouring rain, heavy snow, or wicked winds since I could now run inside on a treadmill.

What’s the difference between running on a treadmill and running outside? What are the advantages and disadvantages? Do you get the same results? While studies show running outside is the better choice, I am here to share with you the pros and cons of both running types.

First and foremost, running on a treadmill is easy and convenient. Perhaps there’s one in your home or you use a treadmill in the gym. Either way, you as the runner just needs to pop on an available one, set your settings, and off you go – no matter what the weather conditions are like inside and out.  An added bonus, you’re safe from possible strangers.

On a treadmill, you can control how fast you go and how far to run. You get to track how many calories you burn and even your pulse. Some treadmills have a variety of course works to choose from or different incline levels to challenge yourself. And to help pass the time away and prevent monotony, you can run alongside a friend, listen to music on your headset, or watch a show on a mounted TV.

Treadmills are great for speed work, pacing, and interval training. They are also good for injury prevention and rehabilitation since most have soft padded surface and are designed with a lot of “give” – all lessening the impact of your pounding body. Treadmills are additionally ideal for those who are overweight as it helps the body along and allows for slow gain momentums.

What is missing with treadmills is the lack of wind resistance, unchanged terrain, and lesser muscle exertion since the treadmill belt helps propel you along. Running bio-mechanics are also different when running on the treadmill. Runners run with less of a forward lean, stride lengths are either longer or shorter, and support time is longer for your support leg that is on the ground than outside running. All this equals less muscle work and fewer calories spent.

The lack of terrain is a huge difference. A treadmill doesn’t have any way to simulate running downhill or sharp around the corners. So to help amp up your running results on a treadmill, raise the incline to at least one percent or slightly more to better simulate the energy expedited when running outdoors.

So what are some of the other added perks to running outside? Well for starters, you can almost run anywhere and can alternate your course at any time – exposing yourself to different terrains. You can run on pavement, a track, grass, the beach, or even the bleachers at a nearby school, all aiding in greater muscular development and strengthening of your legs. You also get the added mental bonus of enjoying the change of scenery and inhaling the wonderful fresh air that – a clincher for me – while also soaking up your daily dose of Vitamin D from the sun.

Running outside prevents monotony and boredom. In an instant, you can dash into a sprint or switch to a side step to mix it up. You can run with a group of friends – training for an event – or take the family dog along. The best part, you can easily challenge yourself, exert your muscles more, and expend more calories versus when on the treadmill.

There’s no doubt that running on a treadmill and running outside both provide two very different experiences and two valuable workouts. To me, running outside is better physically. I see better results, personally, when I run outside versus on the treadmill. But you should analyze your own circumstances and decide which best fits your situation – running on the treadmill or running outside.

Be Fit. Be Strong. Be Well.
Adriana

The Perks of Pumpkin – Part II

26 Wednesday Oct 2011

Posted by in Diet, Recipes

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In Part I of “The Perks of Pumpkin,” I discussed some of the great health benefits of pumpkin. In Part 2, I am some great ways to incorporate pumpkin into your daily diet. What is especially nice about this orange-colored vegetable is that it is great tasting and extremely low in fat and calories. That makes it a delight to cook and back with. You can easily add a few scoops of pumpkin to chili, macaroni and cheese, and even spaghetti sauce. The following are just a few of my favorite pumpkin recipes to get more pumpkin in your diet.

Pumpkin Oatmeal: Mix together 1 c. quick-cooking rolled oats and 3/4 c. milk (or as needed) in a microwave-safe bowl. Cook on high for 1 to 2 min., stirring once. Add more milk or oats to achieve desired consistency and cook for another 30 sec. Stir in 1/2 c. canned pumpkin puree, 1/4 tsp. pumpkin pie spice, and 1 tsp. cinnamon sugar. Heat through, and serve.

Pumpkin Scones: Preheat oven to 375 degrees F. Lightly grease 2 baking sheets. In a large bowl, stir together 2 c. all-purpose flour, 2 c. whole wheat flour, 4 tsp. baking powder, and 1 1/4 tsp. baking soda. Mix in 1/2 tsp. ground ginger, 1/2 tsp. allspice, 3 tsp. ground cinnamon, 1/4 tsp. ground cloves, and 1 tsp. salt. Set aside. In a separate large bowl, cream 1/4 c. butter (softened) until fluffy. Mix in 1/2 c. applesauce, then slowly stir in 2 1/4 c. sugar until well blended. Mix in 2 eggs (beaten) and 1 (15 oz.) can pumpkin. Gradually mix dry ingredients into wet ingredients. Stir in 1 c. finely chopped pecan and 2 c. golden raisins. Drop by heaping tablespoonfuls onto cookie sheets, leaving 2 inches between scones. Flatten scones with back of the spoon. In a small bowl, stir together 3 tbsp. of sugar and 2 tsp. ground cinnamon, and sprinkle on top of scones. Bake in preheated oven until golden brown, about 12 to 14 min. Remove, and let cool on cookie sheets 5 min. before removing to wire racks to cool.

Pumpkin Chili: Heat 1 tbsp. vegetable oil in a large skillet over medium heat, and sauté 1 c. chopped onion, 1/2 c. chopped green bell pepper, 1/2 c. chopped yellow bell pepper, and 1 clove garlic (minced) until tender. Stir in 1 lb. ground turkey and cook until evenly brown. Drain. Mix in 1 (14.5 oz.) can diced tomatoes and 2 c. pumpkin puree. Season with 1 1/2 tbsp. chili powder, 1/2 tsp. ground black pepper, and 1 dash salt. Reduce heat to low, cover, and simmer 20 min. Serve topped with 1/2 c. shredded Cheddar cheese and 1/2 c. sour cream.

Pumpkin Protein Cookies: Preheat oven to 350 degrees F. In a large bowl, whisk together 3/4 c. SPLENDA® Granular, 1 c. rolled oats, 1 c. whole wheat flour, 1/2 c. soy flour, 1 3/4 tsp. baking soda, 1/2 tsp. baking powder, 1/2 tsp. salt, 2 tsp. ground cinnamon, and 1 tsp. ground nutmeg. Stir in 1/2 c. pumpkin puree, 1 tbsp. canola oil, 2 tsp. water, 2 egg whites, and 1 tsp. molasses. Stir in 1 tbsp. flax seeds (optional), if desired. Roll into 14 large balls and flatten on a baking sheet. Bake for 5 min. in preheated oven. DO NOT OVERBAKE: the cookies will come out really dry if overbaked.

Quick Tip: In general, pumpkins can keep for a long time in a cool dry place, ideally 50 to 60 degrees. Once cut, they will need to be used within a couple of days, or freeze it, as it can mold quickly. If cooked, it’s fine in the refrigerator four to five days.

Be Fit. Be Strong. Be Well.
Adriana

The Perks of Pumpkin – Part I

20 Thursday Oct 2011

Posted by in Health and Wellness, Nutrition

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One of my favorite holidays is Halloween. I love using my imagination and coming up with a new costume to wear every year. I love the spooky decorations, scary haunted houses, and festive corn mazes. I love the timeliness with autumn fare of pies, jams, breads, and dipped apples. What I especially love is it’s the also season of pumpkins. Large ones, small ones, funny shaped ones, they are all good in my eyes as pumpkin is one of my favorite fruits.

Pumpkins are a superfood, packed with healthy goodness! Not only are they loaded with vitamins A, C, E, and K, they are packed with minerals including magnesium, potassium, zinc, and iron. Pumpkins are also high in antioxidants – carotenoids, lutein, and zeaxanthin.

Pumpkin is also an excellent source of fiber. Just one-half cup serving contains five grams. Diets rich in fiber may prevent cancer and heart disease and help to reduce bad cholesterol levels, control blood sugar levels, promote healthy digestion, and play a role in weight loss.

The vitamin C found in pumpkins boosts immunity, reduces the risk of high blood pressure and heart disease, and regulates cholesterol levels. Pumpkin is also a good source of vitamin E which promotes healthy skin by protecting the body from sun damage and may reduce the risk of Alzheimer’s disease and certain cancers.

Externally, pumpkin is excellent for treating burns, insect bites, inflammations, and abscesses. It’s used to soothe irritated skin and also reverses skin damage caused by the sun. Pumpkin softens the skin and makes it glow plus diminishes the inflammatory processes of mucous. A number of hydrating and anti-wrinkle creams actually contain pumpkin as an ingredient.

The seeds in pumpkins also contain essential vitamins and minerals. Also called pepitas, they are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 fatty acids, fats that are heart and brain healthy. They are very high in protein (one ounce of seeds provides about seven grams of protein) and are a good source of fiber (one cup of the seeds has six grams of fiber). Pumpkin seeds additionally contain the strongest therapeutic effects, helping to eliminate intestinal parasites, clean blood vessels, adjust cholesterol levels, and stimulate kidney activity. These seeds have an anti-inflammatory effect and an energizing role in treating cancer, leukemia, osteoporosis, sclerosis, or various diseases role.

Pumpkin seed oil is high in essential fatty acids (EFAs) which help to reduce cholesterol levels in the blood. The oil also contains vitamin A, which helps keep eyes healthy and stimulates the T cells of the immune system to help fight off infection. Additionally, the oil has vitamin E, which acts like lutein and zeaxanthin to scavenge free radicals in the lens of the eye.

Check back for the next blog when I share some great recipes using pumpkin!

Be Fit. Be Strong. Be Well.
Adriana

Go Take a Hike

17 Monday Oct 2011

Posted by in Cardio, Exercising, Hiking

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The other week I went hiking with a group of friends. Saturday was to be a gorgeous day, so we headed up to Hawk Mountain, a mountain ridge that is part of the Blue Mountain Ridge in the Appalachian Mountain chain, located in central-eastern Pennsylvania. There are 13,000 acres of protected private and public land at Hawk Mountain, including a 2,600-acre sanctuary for hawks, eagles, and falcons. There are also nine trails of varying difficulty available to hikers.

This hike was no walk in the park. It turned out to be a vigorous workout with a lot of climbing up and along rocky paths to which I was told is known as “rock scrambling,” a method of ascending rocky faces and ridges. This was also no easy feat for someone like me who has a fear of heights; I just kept my eyes glued to the ground underneath my feet and did not look down, even when we reached the Pinnacle. On top of the treacherous terrain, my hiking boots didn’t seem to give enough flex for my ankles and I was way too overdressed. Regardless, I persevered and was a good sport about not knowing what I was getting myself into by hiking on this particular mountain range.

Hiking is wonderful cardio workout that is typically very social and tends to be across scenic paths with wonderful backdrops. It can exert almost every muscle in your body, including your legs, arms, hands, hips, butt, abdominals, shoulders and neck. Hiking is also great for the mind as the great outdoors is a great opportunity to clear your head and nourish your imagination.

As an aerobic exercise, hiking can improve your stamina as well as your cardio-respiratory and muscular fitness levels. It can also lower your risk of coronary heart disease, stroke, high blood pressure, type 2 diabetes, high cholesterol and triglycerides, and lesson the threat of colon and breast cancer, and possibly lung and endometrial cancer. It’s also great for weight control or loss. For a person weighing 150 pounds, hiking can burn up to 370 calories an hour.

Hiking helps to increases your bone density and strength, and slows the rate of calcium loss, thus strengthening the bones and decreasing their susceptibility to break. This prevents one from bone diseases, such as osteoporosis and arthritis.

What’s also great about hiking is it’s inexpensive. Just invest in a good pair of hiking shoes and perhaps a pair of zip-off hiking pants – changing the pants into shorts in an instant. Bring along a hat, sunglasses and sun block, and off you go! Some choose to invest in a hiking stick. Others select a long sturdy stick (a trophy from one of their hikes) to help guide them along. Many go without.

What’s another wonderful fact about taking a hike is that when you return, you will feel better – mentally and physically – than when you left. Your body will feel better, your head will be clearer, and any stress level will have decreased. This will only make you want to hike again!

So take a break from the gym. Grab a friend or two, pack along your water bottle, and head to a nearby park offering  hiking trails and discover the amazing benefits that hiking has to offer.

Be Fit. Be Strong. Be Well.
Adriana