Author Archives: Adriana Falco

The Change Up

05 Wednesday Oct 2011

Posted by in Exercising, Health and Wellness

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Now that autumn is falling into place with its brisker weather and shorter days, what better time than now to restructure your workouts to not only to accommodate the cooler days and shorter daylight, but to jolt your muscles into getting even stronger and fitter.

In order for your body to keep developing and becoming more fit, your workout program has to keep changing. When you continue to repeat the same workout over and over again without altering it, you prevent your body from evolving and making any gains. Your mile times won’t approve. Your bench press won’t make an impact. Your exercises won’t be effective. All because you forced your body to hit a plateau. You muscles have become accustomed to what you are doing and are no longer responding at the level they once did.

Muscles react to change. They actually thrive on it by growing stronger, bigger, firmer, and toner. Change is their fuel. Fat also reacts to change. If you change up the exercise routine, not only will your body be continually challenged, but it will also burn more calories, resulting in a more successful weight loss. In addition, you avoid boredom and prevent possible injuries.

You should switch up your exercises about every four to twelve weeks or whenever you feel like you aren’t improving anymore. Typically, I change my workout routine four times a year, often coinciding with the change of the seasons. So now that autumn is falling into place with its brisker weather and shorter days, what better time to restructure my workouts to accommodate the cooler days and shorter daylight. Now my workouts occur mainly indoors, starting with a 6:00 am fitness class three days a week for one hour. This is following by a run on the treadmill and then abs. Alternating days I continue my runs and abs but add weight training and Pilates. Plus two days a week I swim and one I bike. I will also be starting with a new trainer to continue with the change up and help me target particular areas.

But a changeup shouldn’t be just for your workout routine. When it’s time to change your exercises, you should also take the opportunity to re-evaluate your diet. Is it as healthy as it should be? Is there any way you can improve your eating lifestyle? Have you been slipping back to past bad eating habits?

For me when it’s just me by myself, I often fall into the rut of eating almost the same foods for at least breakfast and lunch. So with the changing of my gym workout in combination of less availability of fresh seasonal fruits at the supermarket, I have also changed up my daily diet. Breakfast is now oatmeal with unsweetened applesauce, walnuts, cinnamon, blueberries and strawberries while lunch is a boneless chicken breast and a green vegetable. Snacks are nuts, banana or carrots. Dinner is usually on the run and may be as simple as organic peanut butter on 100% whole wheat bread or a fresh fish dish at a favorite restaurant.

The bottom line is that with dedication and determination, your fitness goals are achievable. Stay discipline and remember to change up your exercise routine regularly. Get creative and explore new and exciting fitness routines. If you feel you are at a loss as to how to change your workout, seek the advice of a trainer from your gym who may provide wonderful new moves for you to try. Any way you change it up, it’s the change that’s the key to your fitness success.

Be Fit. Be Strong. Be Well.
Adriana

The Bulging Benefits of Bananas

29 Thursday Sep 2011

Posted by in Health and Wellness, Nutrition, Recipes

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Growing up, Mom always had bananas around the house. They are her favorite fruit and she still has at least one daily. She ate them from the peel, made breads, and tossed them in Jell-O. For me, not so much. Berries were always my favorite and I had to learn to like them before I could love bananas.

Today, I do love bananas, and have at least one a day just like Mom. I have discovered I prefer them when they are still slightly green around the edges. I try to purchase only enough for the next few days. I dangle them on a banana holder to keep from ripping too soon and put them in a brown paper bag and place them in the fridge in the event they do. If they are overripe, then it’s time to whip up one of my favorite banana bread recipes and add them in! I also discovered a new way to eat them. Peel the fruit from the opposite end. Try it! You might be pleasantly surprised!

The health benefits of bananas seem literally endless, probably one of the main reasons why it’s Mom’s favorite fruit. First of all, they consist mainly of fiber which is great for restoring a normal bowel function from either constipation or diarrhea. Next, they are contain a lot of the good sugar – glucose, fructose and sucrose – making this fruit ideal for an immediate source of energy. Bananas are also high in B vitamins that have shown to improve nerve function, and high in iron, which helps the body’s hemoglobin function. They additionally contain tryptophan, an aminoacid that converts to serotonin which helps improve your mood. Bananas also have a natural antacid effect in the body. So if you suffer from heartburn, an upset stomach, ulcers, or morning sickness, try eating a banana for soothing relief. I do this all the time when I’m nausea and it works like a charm!

But what bananas are probably most known for their high concentration of potassium, a nutrient necessary for human life and health. The benefits of potassium alone include lower blood pressure, anxiety, and stress; less of chance for strokes, cramps, and heart and kidney disorders; heightened metabolism, muscular strength, and water balance; and better function of nervous system and electrolytic functions.

There have also been many studies on the health benefits of bananas. According to a study in The New England Journal of Medicine, eating bananas as part of a regular diet can reduce the risk of death by strokes by as much as 40 percent. Research published in the Archives of Ophthalmology states that adults who eat at least three servings of bananas a day have a reduced risk of developing age-related macular degeneration by 36% (the primary cause of vision loss in older adults) in comparison to those who consume less than 1.5 servings of fruit daily. And research findings published in the International Journal of Cancer has shown that daily consumption of bananas is highly protective to kidney health.

There are also some surprising benefits and unusual uses of bananas. Some people report that rubbing the inside of a banana peel on a mosquito bite is very effective in reducing itching and swelling. During stressed out moments, there are those who eat a banana versus taking medications for a healthier rebalance. And some smokers consume bananas to help them kick the habit. The vitamins B6 and B12 in addition to the potassium and magnesium in bananas can help the body recover from the effects of nicotine withdrawal.

Countless reasons to eat bananas! So besides eating them right from the peal, below are a few of my favorite healthy banana recipes. I hope you enjoy them as much as I do.

Banana and Pineapple Smoothie: Place 4 ice cubes, 1/4 fresh pineapple (peeled, cored and cubed), 1 large banana cut into chunks, and 1 cup pineapple into the bowl of a blender. Puree on high until smooth.

Banana Bread: Preheat oven to 375 degrees F. Lightly grease and flour a 9×5 inch loaf pan. In a large bowl, stir together 2 1/4 cups all-purpose flour, 1 teaspoon baking soda, 1/2 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, and 1 cup white sugar. Stir in 2 eggs, 1/3 cup unsweetened applesauce, 4 ripe bananas (mashed), and 1 tablespoon vanilla extract. Fold in 1 cup raisins and 1 cup chopped walnuts if desired. Pour batter into prepared pan. Bake in preheated oven for 45 to 60 minutes, until a knife inserted into center of the loaf comes out clean.

Banana Pancakes: In a large bowl, mix all-purpose 1 cup all-purpose flour, 2/3 cup whole wheat flour, 1/4 teaspoon salt, 2 1/2 teaspoons baking powder and 2 tablespoons white sugar. Stir in 1 1/2 cups buttermilk and 2 small ripe bananas (finely chopped) just until moistened.  Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Banana Waffles: Preheat waffle iron. In a large mixing bowl, sift together 1 1/4 cups all-purpose flour, 3 teaspoons baking powder, 1/2 teaspoon salt and 1 pinch ground nutmeg. Stir in 1 cup 1% milk and 1 egg until mixture is smooth. Spray preheated waffle iron with non-stick cooking spray. Pour two tablespoons of the waffle batter onto the hot waffle iron. Place two slices of a banana on top of the batter and then spoon another two tablespoons of batter on top of the banana. Cook until golden brown. Serve hot.

Banana Pudding: In large bowl combine 8 ounces sour cream, 1 (8 ounce) container frozen whipped topping (thawed), 1 (5 ounce) package instant vanilla pudding mix and 2 cups whole milk. Stir well. In the bottom of a trifle bowl or other glass serving dish, put a layer of vanilla wafer cookies, then a layer of pudding mixture, then a layer of bananas (4 bananas, peeled and sliced). Repeat until all ingredients are used. Refrigerate until serving.

Be Fit. Be Strong. Be Well.
Adriana

Snow Skiing in Mont-Tremblant, Canada – A Fit and Fun Getaway

28 Wednesday Sep 2011

Posted by in Healthy Getaway, Skiing

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I have written before about my passion for downhill snow skiing. It’s a wonderful exhilarating sport that can be enjoyed by all – from the very inexperienced young to the skillful old. I try to make a least one trip to the east and one to the north every year as the snowy multiple peaks with hundreds to thousands of miles of trails calls my name every season. Yes, skiing is in my blood and that fact there is so many physical benefits to the sport is only an additional perk.

Mont-Tremblant in Canada is an internationally-renowned and multi-award winning ski destination, touted as the number one ski resort destination in all of Eastern North America. It is situated about 80 miles north of Montreal in the Laurentian Mountains, in the province of Quebec, and attracts tourists from all over the world, both skiers and non-skiers alike. It is most famous for its ski resorts that sit at the foot of a mountain and postcard picturesque architecture that will make you look in awe when you arrive. Cars are strictly prohibited in town, so be prepared to walk, but there is an open gondola-style lift, called The Cabriolet, which connects the upper and lower parts of the village together. There is also a ski trail running through the village for skiers to access the lower level of the village and gondola.

Ski season begins in November lasts through April with the basic day pass costing $70/day, plus possible high season surcharges. The main resort has more than 650 acres of ski and snowboarding trails in four distinct areas: North Side (Versant Nord), South Side (Versant Sud), Sunny Side (Versant Soleil) and The Edge (Versant Edge). There are over 90 marked downhill trails, including the longest 6 at3.73 miles), 19 designated easy, 31 intermediate, 37 difficult and 10 expert. The total lift capacity is 27,230 skiers per hour with 13 ski lifts, including a gondola, five detachable chairlifts, three regular chairlifts and three magic carpets.

In addition to skiing, the area offers a myriad of outdoor snow activities, such as snowshoeing, horseback riding, dog sledding and ice climbing during the winter and hiking trails, mountain bike races and beach activities through the summer months.  Need something that’s unwinding? There are also plenty of spas, a new casino, Casino de Mont-Tremblant, and plenty of shops to explore in town. When it comes to dining, there are plenty of delicious places to eat in Mont Tremblant. From international dishes to rich fondue, there is something for everyone’s taste bud including a restaurant at the top of the mountain, Le Grand Manitou that is opened in both winter and summer.

Accommodations:Le Westin Resort and Spa, Tremblant, Quebec, 100 Chemin Kandahar, Mont Tremblant, Quebec, J8E 1E2, Canada (819) 681-8000 http://www.Westin.com. Book early!

Onsite Activities: Downhill skiing, snowboarding, driving range, miniature golf, bicycles, swimming, kayak, beach access, spa, gym.

Nearby Activities:WINTER – cross-country skiing, snowmobiling, dog sledding, snowshoeing, snow tubing, ice skating, ice climbing, ice fishing, horse drawn sleigh rides, horseback riding, and paintball. SUMMER – golf, tennis, hiking, mountain biking, horseback riding, helicopter tours, paintball, airplane tours, all-terrain vehicle tours, croisieres, boating, caleche rides, canoeing trips, cycling, dune buggy tours, fishing tours, lake cruises, rafting, rock, via-ferratta, waterskiing and wakeboarding, white-water rafting, and adventure courses (zip lines, suspended bridges and tarzan ropes).

Getting There:The Mont-Tremblant International Airport has seasonal direct flights to and from several U.S. cities. The next nearest airport is the Montreal-Trudeau International Airport in Montreal, about 90 minutes away. Taxis, shuttles and buses are available from both airports. There’s also the option of driving as major roads and highways will get you there. Remember your passport!

Special Note: There are probably more than a hundred restaurants in and around Mont-Tremblant, at all different price points and styles. Two recommendations included the Aux Truffes, a consistent AAA Four Diamond Award winner featuring local game and fish and is a Wine Spectator Award of Excellent recipient, and the Plus/Minus, serving avant garde cuisine described in the menu in the most over-the-top prose imaginable in a rustic but historic country ski cottage. Also, Mont-Tremblant offers “First Tracks,” which is the opportunity to be on the slopes 30 minutes before anyone else.

Be Fit. Be Strong. Be Well.
Adriana

When Packing Your Bags, Pack Your Sneaks!

27 Tuesday Sep 2011

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Staying fit and healthy is a lifelong commitment. It entails being faithful to your workout regimen, maintaining a healthy diet, and living the other cardinal rules of living fit and well, including getting enough nightly sleep, taking care of your skin, flossing and other healthy practices.

Many people, who when they leave the comforts of their own home for business travel or, better yet, a personal getaway, oftentimes also take a vacation from their workouts and healthy diets. They are on away from home, so their thinking may be, “it’s also time to take a break.”

Being fit and healthy knows no breaks other than your normal days off from your working and a sweet treat on occasion. Getting on a plane, train, or automobile to take you to a different destination other than your home is not a reason or excuse NOT to keep your commitments to yourself. If anything, it’s an opportunity to change up your workout and diet which should be exciting and enticing!

When traveling, I always try to stay at a hotel that has a gym. Most hotels and resorts have fitness rooms to continue your workouts. They may not be like your gym back home, but it’s enough to get you by. If your hotel does not have one, there are often nearby gyms that may even offer discounts to hotel guests. Check with your hotel when checking in.

After registering, one of the first things I do after dropping my bags in the rooms is to check the gym and ask about the hours. If I am traveling for business, then often I have to get creative when I’m going to get my workouts in. If it’s for pleasure, I typically go early in the mornings just as I do when at home.

If you don’t have access to a gym while traveling, then pack along a few pieces of portable equipment, such as a jump rope, resistance bands, and even exercise DVDs if you have a laptop. Exercise wise, you should also be able to perform several in your hotel room, including lunges and squats to keep your quads, glutes, and hamstrings in shape; pushups, sit-ups, leg raises, and side planks for  your arms and ab; and dips using a chair for your tris.

Traveling can sometimes play havoc with your healthy eating. From the airport and airplane food to hotel and restaurant meals, it’s easy to be VERY tempted and fall off course. So be prepared to remain discipline and don’t lose what you’ve worked so hard to achieve! Keep making your healthy eating choices. Look at this as a great opportunity to continue with your diet by trying different healthy recipes from eateries. Also, pack some of your favorite healthy snacks. I always do this, in addition to my vitamins. Mixed nuts, raisins, and granola/power bars are easy to take along. I also often bring grapes that I nibble on during the first day and a bottle of water to stay hydrated.

Often a getaway is an opportunity for new or different physical activities. Put it in this light and it can be another incentive for your getaway. It can be as simple as walking around a great city, rock climbing at a national park, trying surf lessons for the first time, or cycling around to see the new sights. So get out there and remain  fit, active, and healthy. Eat well by making wise meal decisions and enjoy your days away. And remember to pack your sneaks!

Be Fit. Be Strong. Be Well.
Adriana

Walk Your Way to Wellness

26 Monday Sep 2011

Posted by in Cardio, Exercising

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I often mention my mother when I write and the influence she has had on my healthy lifestyle. My dad also played a major role with his athletic and physical activities and healthy eating. Dad raced track in school, played golf regularly in his single years, and performed calisthenics in his later years.

His one favorite fitness activity that he did for as long as I can remember is that he walked every day and usually twice. Dad walked no matter what the weather conditions was like – rain, winds and even snow. He would wake up at dawn and out the door he went, walking to Lou’s Sandwich Shop a few miles away to have breakfast with his longtime friends. Afterward, he would walk home to work remotely from his home office for the day and repeat this same walk again to have lunch at the same eatery. Dad also learned to master reading and listening to a talk radio while he walked; as if he body was placed on automatic cruise control!

Greek physician Hippocrates once said, “Walking is man’s best medicine.” He’s right! For starters, it is simply one of the easiest, cheapest, and safest activities for burning calories and tuning up the cardiovascular system. Dad walked for years. We lived in the suburbs, he had a car, but he still made it a point to walk. It made his heart strong, his leg muscles solid, and his mood happier. Walkers also have less incidence of cancer, heart disease, stroke, diabetes and other killer diseases. They live longer and get mental health and spiritual benefits. Studies also show that regular walking increases bone density, helps to fade fibromyalgia pain, offsets stress, lessens the need for medications, and provides the time to refocus and reflect in addition to the increased fitness levels and a way to whittle down the weight. There’s also the bonus of soaking up some vitamin D from the sun when walking outside on sunny days.

So if you want to get healthier or trim down a little bit, than walking is a good exercise of choice with no gym membership required! If you are not a walker but want to begin, start the first week by walking 20 minutes three times a week. For the next few weeks, increase your time to 30 minutes. As you feel more energetic and fit, add an extra session or two to your weekly walking program. Try to work up to five sessions a week, for 30 to 45 minutes each time, especially if you are trying to pare off fat pounds. Remember to walk at a good pace, too.

Here are some additional tips. Wear good sneakers or walking shoes with great support. Let your heel strike the ground first, then roll from the heel to the ball of your foot. Push off with the ball of your foot for more momentum. Maintain your elbows bent at about a 90-degree angle and keep them close to your sides. Swing your arms back and forth as you walk. Keep your head level as you walk and look straight ahead. Take long, smooth strides. Walk as briskly as you can. Breathe deeply but naturally as you walk.

What’s especially great about walking is you can do it almost at any time and at any place. You can go solo or take your dog, friends, co-works or children with you for a team effort. Walk on a treadmill at the gym while catching up on your reading, listening to your favorite show, or watching a show on the gym TV. Don’t have time today? Then take the stairs instead of the elevator. Park further from store entrances. And purchase a pedometer to keep track of your steps. You might be delightfully surprised.

Walking is fun. It’s great and safe for all ages, from the very young to the very old. Best of all, it’s free. So put on a comfortable pair of walking shoes, grab some chilled water, and get out there for a healthy walk and healthier life.

Be Fit. Be Strong. Be Well.
Adriana

Labor Day – More Than Just No More Whites

25 Sunday Sep 2011

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When Labor Day arrives, symbolizing the end of summer, it’s more than just the last of the barbeques and the putting away of the whites. White shoes. What pants. White purses. To those living in the North, it’s time to put away the warm weather clothing and the outdoor furniture, and to others, time to buy back-to-school supplies and change family schedules.

To me, it’s goodbye to long summer days filling with ample opportunities to play outside longer. Throughout the summer I take advantage of the long warm-weather days, rising early to run and workout, play golf, tennis or swim during the day, and then wrap many evenings up with a run that starts as late as 8:30 at night. I love to run at dus. There’s just something magical to me being out at time, running one with nature.

I am not alone in my feelings about the long days of summer. Many of us living in the North have to change gears and switch out our workouts. To some, they do not let the colder weather deter them and invest in warmer workout clothing and keep on going. They still get out there as diehards and play golf, ride the trails, or, better yet, embrace the cold weather and participate in winter activities such as skiing, snowboarding and ice skating. You should see me running on cooler to cold days. I begin to layering on my insulated ski clothing, including gloves, face mask, ski jacket, and even hand warmers!

But to most, the colder shorter days really does mean less time staying fit. There’s less opportunities. Less time. Less activities. Less motivation. Many go from playing tennis, swimming, golf, hiking, and gardening to watching sports on TV, leisurely shopping at the malls, taxing children around, and cooking and baking for upcoming events. Soon comfort foods, oversnacking and increased alcohol from tailgates and holiday get togethers replaces the summer forgotten days of ample fresh fruits and vegetables and grilled meats plus lots of cold water to refresh and rehydrate from all the outdoor summer activities . All of this is a recipe for disaster to falling out of shape and putting on the pounds.

Yes, to many September draws a line between those who are serious about staying fit and those who are not. Often Labor Day is the last day of keeping fit. Many begin to hibernate and are less active, but there are still plenty of indoor activities one can participate in and away from the colder climate.

If you belong to the gym, you are presented with the most opportunities. You are able to weight lift, participate in aerobic, Pilates, yoga and spin classes, and perhaps swim in an indoor pool if you gym has one. There are also treadmills, elliptical machines, and stationary bikes for great cardio workouts and maybe the chance to play racquetball and squash if your gym has the courts.

No gym? No problem! You can follow along exercise DVDs at home, join an indoor tennis, basketball or volleyball league or sign up and take dance classes. You can also enroll in martial arts or find a rink nearby to go roller or ice skating. And if you are a walker and it’s too chilly to stroll outside, then you can grab a friend and head over to the nearest mall and take laps with a chat inside.

So staying fit over the colder months doesn’t have to be challenge. It may take a little more effort and creativity, but it is an effort that is worth its weight in gold – your health! So go have some fun inside and stay healthy until next summer!  You’ll avoid the common New Year’s resolution of having to get fit by summer and feel incredible about yourself year round.

Be Fit. Be Strong. Be Well.
Adriana

My Top 10 Favorite Smoothies

02 Friday Sep 2011

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Sometimes when I roll out of bed in the morning, it’s just nice to have a break from eating my normal oatmeal or egg whites for breakfast. When I’m in the mood and have the ingredients on hand, I like to whip up a chilly fruit smoothie for breakfast – especially during warm weather days.

So I thought I would share some of my top favorite smoothies for all to enjoy. All are sugar free and contain nutritious fruit. One suggestion with the smoothies is that it’s usually tastier to add frozen fruit versus fresh. I’ve also noted how many servings each recipes makes. Just double or triple the ingredients it if you are whipping up smoothies for family and friends.

Blueberry Smoothie: Cut 1 frozen banana (thawed for 10 to 15 minutes) into small pieces and place into the bowl of a blender. Add 1/2 cup vanilla soy milk, 1 cup vanilla fat-free yogurt, 1 1/2 teaspoons flax seed meal, and 1 1/2 teaspoons honey. Blend on lowest speed until smooth, about 5 seconds. Gradually add the 2/3 cup frozen blueberries while continuing to blend on low. Slowly increase the speed. Blend until smooth. Serves two. 207 calories per serving.

Blueberry, Banana and Peanut Butter Smoothie: Put ground 1 tablespoon flax seed meal or wheat germ into blender to grind and further breakdown. Add 1 banana, 1/2 cup blueberries, 1 tablespoon peanut butter, 1 tablespoon peanut butter, yogurt, and 1 cup milk into the blender. Cover and blend until smooth. Serves two. 251 calories per serving.

Mango Peach Smoothie: Place 1 sliced peach, 1 peeled and diced mango, 1/2 cup vanilla soy milk, and 1/2 cup orange juice into a blender. Cover and blend until smooth. Serves two. 107 calories per serving.

Nectarine Smoothie: Place 2 large nectarines (pitted and quartered), 1 frozen banana (cut into pieces), 1 large orange (peeled and quartered), 1 cup vanilla yogurt, 1 cup orange juice, and 1 tablespoon honey into a blender. Cover and blend until smooth. Serves four. 184 calories per serving.

Peanut Butter and Banana Smoothie: In a blender, combine 1 banana, 1/8 cup peanut butter and 1/2 cup soy milk. Cover and blend until smooth. Pour into glasses and drizzle with 2 tablespoons honey for garnish. Serves one. 422 calories per serving.

Pineapple and Banana Smoothie: Place 4 ice cubes, 1/4 fresh pineapple (peeled, cored and cubed), 1 large banana (cut into chunks), and 1 cup pineapple or apple juice into the bowl of a blender. Cover and blend until smooth. Serves one. 281 calories per serving.

Raspberry Blackberry Smoothie: Place 1 small banana, 1/2 cup blackberries, 1 cup fresh raspberries, 1 (6 ounce) container vanilla yogurt, 1 tablespoon honey, and 4 ice cubes into a blender. Cover and blend until smooth. Serves twp. 195 calories per serving.

Strawberry Smoothie: Place 7 large strawberries in a plastic container and freeze for about an hour. In a blender, combine frozen strawberries, 1 (8 ounce) container lemon yogurt and 1/3 cup orange juice. Cover and blend until smooth. Serves one. 281 calories per serving.

Strawberry Banana Smoothie: In a blender, combine2 small bananas (broken into chunks), 1 cup strawberries, 1 (8 ounce) container vanilla low-fat yogurt and 3/4 cup milk. Cover and blend until smooth. Serves two. 258 calories per serving.

Strawberry Watermelon Smoothie: Place 1 1/2 cups frozen strawberries, 1 1/2 cups frozen diced watermelon, 1/4 cup cream, 1/4 cup plain yogurt, 2 tablespoons orange juice, and 1/4 teaspoon vanilla extract in a blend. Cover and blend until smooth. Serves one. 494 calories per serving.

Mangia!

Be Fit. Be Strong. Be Well.
Adriana

Preventative Health Care: Why It’s a Must

26 Friday Aug 2011

Posted by in Anti-Aging, Health and Wellness

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One of my favorite aunts was always very proud that she didn’t have a need to see a physician. By no means for a cold or allergy. Never in fear of an infection or disease. Not even for an annual checkup or vaccination. No, this aunt felt she was strong and healthy, so seeing a doctor wasn’t necessary in her mind. And while she always felt confident for what she strongly believed were well-earned health passes, I was always simply dismayed at her lack of preventative care.

Recently, one of my readers summed it up best with his own personal experience by stating: “even if people feel healthy, they may not be.” This is so very true as I have heard many stories about people who felt they were in the best shape of their lives only to discover they were actually ill. Even my beloved aunt, who felt she was perfectly fine, eventually learned she had advanced Type II Diabetes when taken to a family physician by a concerned family member. She then later sadly passed away from congestive heart failure (CHF) that had also gone undetected but, like her diabetes, could havedetected sooner and treated.

Premature death and disability mainly results from chronic diseases, such as heart disease, stroke, cancer, injury, emphysema, chronic obstructive pulmonary disease, and arthritis. It makes preventative health that much more vital, but unfortunately many people take their health for granted, especially if they are feeling fine. No aches, no pains, no nagging issues … so why see a doc? While preventive measures can reduce, but not eliminate, the chances of acquiring a disease or illness, early detection screenings and routine wellness exams can help you and your family stay well and one step ahead in the event a health condition does develop.

For those over 40, a health maintenance examination is recommendedevery two years and should include height and weight measurements, Body Mass Index (BMI), blood pressure reading, cholesterol testing, other necessary screenings, lab tests and vaccine immunizations, plus counseling on health and wellness issues – such as nutrition, physical activity, healthy weight, injury prevention, misuse of tobacco, alcohol and drugs, sexual behavior, dental health, mental health and second-hand smoke. A tetanus diphtheria booster should be received every 10 years. Additionally, women should receive an annual GYN checkup, complete with a breast exam, pap smear, and mammogram.

Beginning at age 50, an annual colorectal cancer testing is recommended as well as a Fecal Occult Blood Test (FOBT) yearly, a flexible sigmoidoscopy and double-contrast barium enema every fifth year, a colonoscopy or CT colonography every 10 years. Men should also receive an annual prostrate exam.

Additional simple ways of preventive measures for good health at any age include: wash your hands, apply sun block, wear a seatbelt, drive the speed limit, exercise regularly, care for your skin, eat a healthy diet, limit alcohol consumption, stop smoking and any recreational drugs, sleep seven to nine hours a night, practice safe sex, keep a positive attitude, reduce stress, and find time to relax in a balanced lifestyle.

Take the time now to be well for a happy long life for you and for your loved ones. Check in with your doc regularly to have all the necessary tests to help prevent health risks down the road and live well.

Be Fit. Be Strong. Be Well.
Adriana

Rafting in West Virginia – A Fit and Fun Getaway

18 Thursday Aug 2011

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Coming up, a group of friends and I will be going on a whitewater rafting day trip down the Lehigh River Gorge in Pennsylvania. After a brief crash course in river safety, we’ll climb into a group raft, wearing helmets and life-jackets, and then paddle down the feisty river on a dam-release day, which will hopefully mean Class II and III rapids. We’re promised a great ride on waves and bends in a steep-walled canyon where thick vegetation, rock outcroppings, and stunning waterfalls is to become the perfect backdrop to our tumbling rapids.

This will not be my first trip paddling, screaming, and splashing my way down rocking rapids. My very first run was on one of the top 10 world-class white water rivers in the world, the upper section of the Gauley River in West Virginia. Located about 60 miles southeast of Charleston, the Gauley is over 100 miles long with more than 668 feet of vertical drops and over 100 rapids. Wow! The river is generally rafted in two sections by most outfitters and in three sections by others with both single day and two day trips offered.

The most intense white water of the Gauley River is found on the upper section, which is the part I rafted. Your rafting experience will start at the base of the Summersville Dam where you’ll watch the release of the hydro-electric water, transforming the Gauley from a trickling creek to a raging river. (And, yes, it looks intimidating!) Once on your raft with paddle in hand, you’ll navigate through dozens of rapids. The most notable will be the “Big Five” Class V+ rapids: Insignificant, Pillow Rock, Lost Paddle, Iron Ring, and Sweet’s Falls, a 13-foot-waterfall. The Middle/Lower Gauley has fewer rapids that are more spread out, but also have a few big dramatic rapids that can pose challenges.

The Upper Gauley rafting season is limited and runs every Friday through Monday after Labor Day and concludes on the third weekend of October in conjunction with the Bridge Day Festival—the world’s largest BASE-jumping event where jumpers jump off the 876-foot high New River Gorge Bridge.

The following are the 2011 release dates:

  • Friday, September 9 – Monday, September 12
  • Friday, September 16 – Monday, September 19
  • Friday, September 23 – Monday, September 26
  • Friday, September 30 – Monday, October 3
  • Friday, October 7 – Monday, October 10
  • Saturday, October 15 – Sunday, October 16

Here are some recommendations to jot down…

Outfitter: Rivers Expeditions, 900 Broadway Avenue, Oak Hill, WV  25901 (800) 463-9873 http://www.raftinginfo.com/

Accommodations:The Resort at Glade Springs, 255 Resort Drive, Daniels, WV 25832 (866) 504-9849 http://www.gladesprings.com

Onsite Activities: Two championship golf courses, indoor and outdoor tennis courts, equestrian center, full-service spa and nautilus fitness center, and more than 40 other activities on a private, 4,100-acre estate, including biking, rafting, guided fly-fishing, sporting clays, and more.

Nearby Activities:Hiking, mountain biking, rock climbing, bungee jumping, fishing trips, jet boats and ATV tours.

Getting There:The closest major airport is the Yeager Regional Airport (CRW), 52 miles away in Charleston, WV. Amtrak also has a route, the Cardinal/Hoosier State line, that travels to Charleston. Taxis and car rentals are available in Charleston. Otherwise, major roads and highways will get you there.

Special Note: If you are a coffee drinker try Mattie’s Mountain Mud, a fresh-roasted organic coffee served by many restaurants in the area. The Secret Sandwich Society in nearby Fayetteville is a great place for breakfast and lunch with their incredible homemade sandwiches, chips, soups and pickles. Try the Jefferson, my favorite!

The rafting season in West Virginia is short, so book early if you are planning to raft the Gauley! There are plenty of other fit and fun activities to participate while there, so be sure to pack your sneakers, sunscreen, and hat. You’ll love staying at the Resort at Glade Springs, wishing you had discovered this place and rafting experience sooner. So gather your loved ones or friends and grab your bags, then head toward West Virginia for a wet and wild time.

Be Fit. Be Strong. Be Well.
Adriana

The Refreshing Perks of Waterskiing and Wakeboarding

09 Tuesday Aug 2011

Posted by in Exercising, Skiing, Sports, Swimming

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To me, there is something ever so alluring about water. Put me in a swimming pool, take me to a lake, or bring me to the beach, it is my instant nirvana when my eyes see a body of H20. So it will come as no surprise that I also love to play in the water, even being past 40. Swimming, floating, splashing, chilling, snorkeling … I simply love it all! This also includes boating of all types and its associated activities, such as tubing, waterskiing and wakeboarding.

I remember the first time I went waterskiing. It was down in Florida. I slipped on the vest, slid my feet into the skis and sat patiently at the end of the dock waiting for the boat that would pull me to be ready. I had snowed ski for years. How hard could waterskiing be? When it came time to go, the boat gently took off and I instantly began gliding across the water. All my years of snow skiing came into play as I picked up waterskiing as if I had done it for years. What a great rush!

Last summer was the first time I tried wakeboarding. This time I was at the Jersey Shore. Again I slipped on a vest, but this time I stood on the back of the boat on the water trying different stances. Should I lead with my left foot or right? I thought back to my skateboarding days and knew the left lead felt more natural. When it was my turn, I jumped off the back of the boat with the board hinged to my feet and drifting away while adjusting my rope. I waved to the driver and he slowly placed the boat into gear. What a refreshing surprise when I popped right up out of the water, during my very first attempt, and began swishing side to side as the boat pulled away.

These two water sports are an amazing feel. Since waterskiing and wakeboarding are so much fun, one can easily forget how they also make great workout activities. One of the biggest benefits is that it is a complete body workout, exerting just about every major muscle group from your head to toe, especially once you begin holding yourself up with the taut rope which also improves your balance and coordination. Your quadriceps, hamstrings, calves and gluteal muscles will all be worked in addition to your abductor and adductor muscles from all of the lateral moves across the water.

Looking for a new fat burner? Well, these warm weather activities are also an excellent means to burning calories and fat. A 150-pound person can easily lose over 400 calories an hour. A person with more body mass even more. Waterskiing and wakeboarding will also boost your metabolism and lift your mood … that is as long as you remain up on your skis or board!

Waterskiing and wakeboarding are also excellent ways to stretch and strengthen your leg muscles, particularly in the thighs and around the knees, as well as help with joint mobility. Your endurance will increase, the longer you stay up and more frequent the trips, as will your stamina. These sports also help to build your overall strength and agility, develop long lean muscles, and tone your entire torso.

What is there to loose in trying these water workouts? Even if you do lose your balance and fall in, you are left with treading water and swimming, two more excellent exercises. It’s a win-win situation all around. So the next time you have the opportunity to water ski or wakeboard, give it a try. You might find two more sports to add to your beloved list of activities just like I did.

Be Fit. Be Strong. Be Well.
Adriana