Category Archives: Health and Wellness

Unconventional Motivational Tips to Get or Stay Fit

13 Thursday Mar 2014

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week104I am often asked how I stay so motivated to go to the gym and remain fit. With me, it’s easy since going to a fitness center and working out is actually a pure passion of mine. In this sense, I realize I am fortunate, and it also chimes in perfectly with the saying, ‘Do what you love and never work.’ Hence, “working out” isn’t work to me; it’s fun. I have always loved it and love seeing the results on my body.

While I am very self-motivated and self-disciplined, I also expose myself to self-created motivational goodies, no matter how big or how small, that pass in front of my very eyes during any given day of the week, if not all. It’s a means of surrounding myself with positive images that reinforce my chosen path to live, eat, sleep, and breath a healthy and fit lifestyle and keep me in the mental state of mind over matter. Not that I need to be encouraged, but with temptations everywhere, it’s just nice to have an added third-party support.

Below are just a few unconventional motivational ways you can incorporate into you everyday life and surround yourself to stay inspired you and remain on track – may it to be lose weight, change your eating habits, or just to maintain – as staying in shape is much mental as it is physical.

Swimsuit Catalogs – Great for when at home!
These are just not for the female shopper or guy gawker! Turn the pages of these booklets and get inspired and motivated by the fit models clad in skimpy bikinis. Leave the catalogs open to the pages of the model(s) that inspire you most. Tear a few out pages and place them strategically on your fridge’s door, bathroom mirror, closet entrance, or other location(s) in your home.

Social Media – Great when on the go!
Are you a social media user? If so, this will be easy for you. Pick your favorite network – Facebook, Twitter, Instagram, Pinterest, Google+ or other – and follow users who post, tweet, and pin tips and tricks to staying fit … including videos of exercises, diet recipes, links to informative articles, motivational quotes, and photos of inspirational end results.

Trophy Clothing – Great when grabbing a snack!
Dying to get into a pair of favorite old jeans or a certain bikini for an upcoming trip? Is your top feeling snug or no longer fitting? Place that article of clothing upfront and right inside your refrigerator so when you open the fridge door – bingo! – it’s the first thing you see. Just its mere presence will immediate remind you of your goal and remind you to choose your food wisely when in the fridge.

Bathroom Scale – Great to stay on track!
You may prefer not to, but getting on the bathroom scale every day at the same time is another means to staying on track with losing weight or maintaining your goal. Keep in mind it’s natural for your body to fluctuate by a few pounds, but, by getting on the scale, it will assist you to stay in check and help prevent you from gaining any unsuspecting weight.

The Sports Bra – Great reality check!
This is easily accomplished if you live alone or with a partner. Walk around your home a little bit longer, prior to getting fully dressed for the day, in your bra and panties, sports bra and shorts/sweat pants, or another motivating combination that reveals yourself. This forces you to see your body as it is right now and should help motivate you to lose the pounds or continue to maintain your goal weight.

The Wristband – Great reminder!
Some of us eat right-handed, others left. Whichever hand you naturally gravitate to when grabbing a utensil, this is the one you wear either a special wristband or bracelet as another visual reminder you are what you eat and you need to stay true to your fitness goal. Perhaps it’s a present to yourself for reaching your fitness goal. Whatever you choose to wear, keep it on to keep you going.

It’s all mind over matter as the purpose for all of these tactics listed below is to simply surround yourself with positive and encouraging reinforcements and influences as an extra built-in support system and to top off your already existing diet plan and regular workouts. Just sneak in the above visual motivators into your days and soon you, too, will be the one your friends turn to and ask, “How do stay motivated to workout and stay fit?”

Be Fit. Be Strong. Be Well.
Adriana

Working Out While You’re at Work

06 Thursday Mar 2014

Posted by in Exercising, Health and Wellness

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week99Over the years, I often come in contact with individuals who right off the bat tell me they just don’t have time to go to the gym or can’t find any time during the day for a workout. I often smile and listen to their various excuses as why they can’t. For some reason, they feel a need to confess and confide in me.

For the most part, it’s hogwash. There are NO excuses as it’s all about priorities, remaining discipline and focused, and being true to you.

But let’s just say one is really too busy to find the time to work out, especially during the workweek with juggling work, family, and home. Well then I say, get creative! Find ways to whittle it in with easy moves that will yield results.

Below are 20 simple exercises, including isometrics and cardio, you can discreetly sneak in during the day to boost your energy levels, relieve stress, and burn extra calories.

1. Wake up 15 minutes earlier to walk and down the steps in your home for 15 minutes. Increase the time if you can.

2. Park your car the furthest spot away from your office building, grocery story, shopping mall, etc. and briskly walk to your destination.

3. Always skip the elevator and take the stairs instead, both ways, up and down.

4. Replace your desk chair with a height appropriate, stability ball. It’s great for your core!

5. Neck rotations at your desk by dropping your chin and rolling your neck then raise your chin up and bend your neck to each side.

6. Shoulder raises; raise them up to your ears, hold, and then relax.

7. Wrist stretches while sitting. Extend one arm out with your palm up. With your other hand, grab your fingers and lightly pull them down to give your forearm with a good stretch.

8. Clench your fists and flex your forearms and count to 10.

9. Hand stretches; squeeze a pen and focus on your forearm muscles.

10. Push your palms together, positioned in opposite directions, and hold for 20 seconds.

11. Ab crunches; sit up in your chair with feet flat on floor and arms to your sides. Tighten your abs and keep tightening them for 5 seconds. Release and then repeat again.

12. Glut squeezes while sitting or standing. Lift your butt about a full inch off your seat squeeze your butt cheeks together. Hold for a full 30-60 seconds and then relax. Repeat.

13. Thigh squeezes while sitting in your chair. Place your fist between your knees and squeeze your knees together. Hold for a count of 10.

14. Just for the ladies … kegels … whenever you are sitting.

15, Leg extensions while sitting in your chair. Lift one leg off the floor and extend it straight out. Hold for two seconds. Lower the foot, but stop a few inches before you reach the floor. Hold for five seconds, and then switch to the opposite side. Repeat 15 times on each side.

16. Toe raises with your heels firmly on the ground when sitting at your desk for a full 30-60 seconds. Repeat.

17. Spend at least half of your lunch break taking a brisk walk outside.

18. Walk to the restroom that is the furthest away in the building.

19. Walk to a co-worker’s area to deliver a message instead of sending an email.

20. Keep your leg muscles stretched. Every time your finish a task or once every hour, stand up and walk for 5 minutes.

Be Fit. Be Strong. Be Well.
Adriana

Healthy Banana Desserts

03 Monday Mar 2014

Posted by in Diet, Health and Wellness, Nutrition, Paleo, Recipes

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week98Who doesn’t love bananas? Who doesn’t love desserts? Combine them together and it’s a win-win sweet ending to any meal or a delicious treat when snacking in-between.

Perhaps you remember my mentioning how bananas are my Mother’s favorite fruit. In “The Bulging Benefits of Bananas,” I shared how Mom would always buy a bunch or two from the grocer, encourage us to snack on these white soft fruits every day, and how she would add several into delicious homemade meals and, better yet, desserts.

I also cited how bananas are loaded with nutrients, vitamins, and minerals, including potassium, fiber, B vitamins, tryptophan, and the good sugars – glucose, fructose and sucrose. And how eating this fruit daily has ample health benefits, such as fighting depression, curing hangovers, relieving morning sickness, and helping to protect against kidney cancer, diabetes, osteoporosis and blindness, and more. Plus benefits one who never think of – reducing the itch and swell of a mosquito bite by placing the inside of the banana peel against it and the same for removing warts.

But let’s get back to the desserts. Bananas make an excellent ingredient to add to cakes, cookies, pies, puddings, and more. They are especially delish when paired up with peanut butter, oats, apples, or dark chocolate.

Since healthy desserts are often hard to find, I thought I’d share a few of my favorite banana desserts. Try one or try them all!

Banana, Apple and Almond Butter Smoothie
In a blender, add 2 frozen bananas (peeled and cut in chunks), 1 medium apple (cored and quartered), 1/4 cup almond butter, 1/2 cup almond milk (or soy milk, non-fat milk, or coconut water), and 1 pinch nutmeg (optional). Blend until smooth. Add ice for additional thickness.

Banana, Apple and Walnut Bread
Preheat oven to 350°F. Lightly spray a 9-inch loaf pan. In a medium-sized bowl, mash 2 ripe bananas with a fork. Add 1 peeled and diced apple, 1/2 cup Sucanat or Stevia, 1 3/4 cups whole-wheat flour, 1/2 cup applesauce, 1 teaspoon baking soda, 1 teaspoon salt, and 1 teaspoon cinnamon to the bowl, and mix well. Pour into greased pan, and sprinkle with chopped 1 tablespoon chopped walnuts. Bake for 40 to 50 minutes or until a toothpick inserted in the middle comes out dry. Cool in pan for 15 minutes, and then transfer to a cooling rack.

Banana Carrot Cake with Blackberries
Preheat oven to 350°F. Mash 2 large and ripe
 bananas with a fork, add 3 eggs and 2 tablespoons coconut oil and whisk together. Add 3/4 cup almond milk, 1/2 cup brown rice flour, 1 cup rolled oats, 1 tablespoon chia seeds (optional), 1 teaspoon vanilla, a pinch of salt, and a pinch of saffron. Stir. Shred two carrots and ground 1 cup walnuts. Add to the mixture and stir. Grease the inside of 2 large 8-inch tartlet tins with coconut oil. Pour the batter into the tins and bake for about 30 minutes. Serve the cake while warm and top each with fresh blackberries and roasted almonds.

Banana Cream Pie
Peel 4-6 ripe bananas and cut in half. Place in a Ziploc bag or container and freeze overnight. For the crust, add 2 cups of unroasted, unsalted almonds into a food processor and process until ground. With processor still running, add a touch of maple syrup in a slow thin drizzle. Press crust mixture into a medium size pie plate with your finger, spatula, or wooden spoon. Next, fill crust with a generous amount of banana ice cream using a spatula or wooden spoon to evenly distribute and smooth out. Top pie with fresh fruit – blueberries, strawberries, raspberries, or blackberries.

Banana Foster
Peel 3 large firm ripe bananas and cut into medallions. Heat one tablespoon of coconut oil over medium heat in a large, heavy skillet and add bananas. Cook for 2-3 minutes, just until tender and turns brown. Serve warm over banana ice cream or Greek yogurt.

Banana Ice Cream
Peel 2 medium bananas and cut into medallions. Freeze until it hardens, about an hour or two. Remove and blend in a food processor or blender until smooth and creamy. Add 3 tablespoons almond butter and teaspoons honey and blend OR add 3 tablespoons unsweetened cocoa powder, 2 tablespoons coconut milk and 1/2 teaspoon vanilla. Both combos are delish or toss in fresh berries. You can also just eat just plain. Transfer to freezable container and freeze for a few more hours. Then serve and indulge!

Banana Muffins
Preheat oven to 325°F. Mash 2 very ripe bananas with a fork until mostly smooth. Stir in 2 eggs, coconut 1/4 cup melted coconut oil, 2 tablespoons honey, 1 teaspoon vanilla, 1 teaspoon cinnamon, 1 teaspoon and apple cider vinegar. Additional optional add-ins include: 1/4 cup shredded coconut, 1/4 cup chopped nuts or seeds, 1/4 cup shredded carrot or shredded zucchini, 1/4 cup dried cranberries or raisins, or 1/4 cup dark chocolate chips. Mix together 1 cup almond flour, sifted 1/4 cup coconut flour, 1/2 teaspoon salt, and 1 1/2 teaspoon baking soda. Add to mixture until well blended. Let batter rest for 5 to 10 minutes to allow the coconut flour to absorb the liquids. Fill paper-lined or well-greased muffin tins 2/3 full and bake 15 to 20 minutes. Test for doneness with a toothpick. Cool for 10 minutes then remove muffins to a wire rack. Makes 12 regular-size muffins.

Banana Oatmeal Cookies
Preheat the oven to 350°F. Mash 3 ripe bananas and mix with the 3 cups oats (preferably not instant), 1/2 cup skim milk and 1 egg. Add in 2 tablespoons Stevia (or other sugar substitute), 1/2 teaspoon vanilla extract, 1 teaspoon of cinnamon, and 1 tablespoon peanut butter (optional). Other optional add-ins area 1/2 cup dark chocolate chips or raisins. Grease a cookie tray with cooking spray and spoon the mixture on to make around 9 large cookies. Bake for 20-25 minutes until golden brown. Store in an airtight container.

Banana Peanut Butter Pudding
Puree 15 ounces chickpeas (or 15 ounces garbanzo beans), 1 banana, 2 tablespoons peanut butter, 1 tablespoon honey, 1 teaspoon honey in a blender, food processor, or hand blender. Spoon into serving bowls and refrigerate before serving.

Frozen Chocolate-Covered Bananas
Line a baking sheet with parchment or wax paper. Peel and cut 4 large ripe bananas into thirds crosswise. Insert a Popsicle stick into each piece of banana. Cover each piece with melted dark chocolate using a rubber spatula and sprinkle with shredded coconut or crushed nuts. Place the bananas on the baking sheet and freeze until frozen, about 2 hours. Indulge or store airtight in the freezer for up to one week.

Be Fit. Be Strong. Be Well.
Adriana

The Right Foods for a Healthy Heart

27 Thursday Feb 2014

Posted by in Health and Wellness, Nutrition

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Be Fit. Be Strong. Be Well.
Adriana

How Fast is Too Fast for Weight Loss

17 Monday Feb 2014

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

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

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

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

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

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

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

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

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

Be Fit. Be Strong. Be Well.
Adriana

Hiking Around Salzburg, Austria – A Fit and Fun Getaway

06 Thursday Feb 2014

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Be Fit. Be Strong. Be Well.
Adriana

Why Guzzling Down Energy Drinks Isn’t Healthy

03 Monday Feb 2014

Posted by in Health and Wellness, Nutrition

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

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

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

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

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

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

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

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

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

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

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

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

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

Be Fit. Be Strong. Be Well.
Adriana

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

30 Thursday Jan 2014

Posted by in Diet, Health and Wellness, Nutrition

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

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

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

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

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

Jif Almond Butter Smooth

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

Justin Almond Butter Classic

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

Wegmans Organic Smooth Almond Butter Unsalted

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

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

Be Fit. Be Strong. Be Well.
Adriana

Yes, Women Can Bulk Up through Exercise

23 Thursday Jan 2014

Posted by in Exercising, Health and Wellness, Muscles, Running, Swimming

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“You won’t bulk up.” How many times have we heard this? For those of us who are convinced we can bulk up with certain exercises, but hear countless times that it’s not possible, well the later are wrong. We can. And I am one of them.

Despite having lower testosterone than men and regardless of watching what we eat, women with certain genetic makeups – especially those with small body frames – can build muscle easily and quickly, particularly in their thighs and buttock where fast twitch muscle is also often found. The muscle build up is often accomplished with resistance training, which is ANY form of exercise that causes a muscle to contract AGAINST an external resistance, creating a burn and a pump then a build in muscle. Not only is this with accomplished weights, but with popular cardio equipment including the treadmill, elliptical, and bicycle.

So what is a girl to do if that is the look she isn’t going for? What if she just wants to be tone and not overly muscular? Train for leanness and endurance.

We all know weight-training tones your muscles and can build muscle size. Increasing the weights used and the speed of reps can result in building muscle. So for muscles responding quickly to resistance, do the opposite. Perform more repetitions (15) with lighter weights completed within 90 seconds. Rest time should only be between 15 to 30 seconds for a cardio burn.

You may continue with your indoor cardio – running on a treadmill, pumping on an elliptical, and spinning a bike – but lower your tension on the equipment and limit your time to no more than 30 minutes a day.

If you can run outside versus on a treadmill, then do so. A treadmill forces your run through it’s push and pull resistance while a run outside is powered by 100% of you. You can also increase your cardio to longer than 30 minutes with the mechanical resistance now gone and up your days to five week since the movement of outdoor running will only make you leaner with amount of calories burned.

Also, incorporate exercises into your daily routine that helps to elongate your muscles, such as stretching, yoga, Pilates, swimming, walking, hiking, skating, and cross-country skiing. Sign up for a recreational soccer or basketball league. Join a running club. Play tennis, racquetball, or pickleball. Walk the course when playing golf.

Undoubtedly, you will need to do trial and error with your muscle-strengthening exercises before determining which workouts work best for you and your personal genetic makeup. Once discovered, set your limits and stick within those boundaries. Your goal is within reach.

Be Fit. Be Strong. Be Well.
Adriana

15 Easy Diet Changes that Make a Big Difference

20 Monday Jan 2014

Posted by in Diet, Health and Wellness, Metabolism, Nutrition, Setting Goals

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week86Sometimes it’s the little things in life that counts and adds up to make a difference. Or another way to look at it, baby steps people! I’m referring to making small subtle changes to your daily diet to get you started to eating healthier. It’s how I started many years, and what I suggest to those who inquire how I reached my healthy eating levels of today.

Below are 15 simply changes you can do to your diet today that matter and will make a positive difference with your health and well-being.

#1. Eat within one hour of waking up in the mornings. While sleeping, your metabolism slows down, your body temp lowers, and your blood sugar level drops to conserve energy. To restart your engine and lower your risk for weight gain and obesity, eat a balance meal of lean proteins, complex carbs, and healthy fats within an hour of waking.

#2. Chew your food 30-50 times per mouthful. Chewing food thoroughly has several benefits, such as improving your digestion, eliminating bad breath, preventing excessive gas, and strengthening the immune system. It also takes up to 20 minutes for your brain to get the signal that your stomach is full. So between bites, place your utensil down and savor the moment.

#3. Avoid the whites: flour, sugar, salt, rice, potatoes and mayonnaise. Yes, don’t pass the salt, skip the sugar, and avoid white flour and mayonnaise. Yes, this means white pasta, white bread, and baked goodies made with white substances. All of these foods are absorbed quickly and cause a rapid spike in your blood sugar, which can result in weight gain plus is linked to an increased risk of diabetes and heart disease.

#4. Eat protein with every meal. Protein satisfies hunger and boosts metabolism. If you don’t eat enough, your body breakdowns and burns muscle to compensate which you want to avoid. For each meal, consume enough protein fitting the size of your palm; a total daily intake of ~46g for women and ~56g for men depending on your age, situation, and activity level.

#5. Stop eating processed food. Skip the convenience and forget the delish taste. Eating processed food is not worth you ingesting, doing more harm than good, loaded with preservatives, unnecessary carbohydrates, trans fats, extremely high levels of sodium, and often high fructose. Processed meats come full of synthetic chemicals, many of which are potentially carcinogenic. Need more be said?

#6. Pack your lunch. Not only will it save on your wallet, but your body will thank you. If you typically grab fast food or sit down at a restaurant with coworkers or clients, you are most likely eating more fat and calories than you need or realize. Instead, pack your lunch and know exactly what you are eating. It may take extra time in the mornings, but it’s well worth it in the long run.

#7. Don’t eat lunchmeat or hot dogs. Sorry ballpark hot dog fans, this is one treat to avoid. Any meat that is salted, cured, smoked, or preserved with nitrate is considered processed. This includes bacon and sausage. As mentioned in tip #5 above, they are full of synthetic chemicals and are possibly carcinogenic. They are also usually high in fats and salt, which means they are not heart-friendly, either.

#8. Carry and drink fresh H2O. Pass on the sodas and fruit drinks. Instead swig half your body water in water in ounces of water everyday. Not only is water is one of the best tools for weight loss, it flushes out toxins and waste products, reduces the risk of a heart attack and colon cancer in addition to keeping you hydrated, nourishes your skin, and facilitates your athletic activities among other numerous benefits.

#9. Pass on unhealthy trans fats. These are the bad guys, primarily found in foods containing margarine or vegetable shortening, such as fried foods, baked goods, packaged snacks, fast foods, full-fat cheeses, and lard. These man-made fats raise LDL cholesterol levels while lowering HDL cholesterol, increasing your risk of a heart attack, stroke, and possibly type two diabetes. Instead, choose foods with monounsaturated or polyunsaturated fats, including olive and canola oils, almonds and other nuts, seeds, avocados, and fatty fish, such as salmon.

#10. Eliminate red meat, now. Numerous studies year after year show a direct line with red meat consumption to diabetes, heart disease, cancer and other life-threatening conditions. This includes beef, pork, and lamb meats, which are all high in saturated fat and cholesterol. Most are filled with nitrates and have dangerous chemicals when cooked at high temps. Substitute your servings with fish and poultry.

#11. Eat every couple hours. Your body is like a clock. Eating every 2-3 hours will keep your metabolism high and your insulin levels stable, which in return keeps your energy up and your hunger under control. Going long periods without food can result in a breakdown and loss of muscle tissue, resulting in a slower metabolism, and a gorge out on your next meal.

#12. Pack a snack. Ever find yourself hungry when on the go? When this happens and you have nothing on hand, making a quick stop to grab a healthy snack can be challenging as you drive by fast food eateries or are tempted by the aroma of sweet treats when in a shopping mall. So before heading out, take along your favorite protein bar, a small bag of nuts, or grab an apple, pear, or banana to keep your metabolism going and ward off hunger.

#13. Eat fish 3 or more times per week or take a daily fish oil supplement. Protein packed, vitamin rich and low in saturated fat, fish is also great brain food. Most fish, such as salmon, tuna, and trout, contain omega-3 fatty acids, which keep arteries free of blockage, lower blood pressure, reduce inflammation, and aid in brain development and memory. The omega-3s will also decrease your risk of heart disease, stroke, arthritis, diabetes, and cancer.

#14. When your hunger stops, stop eating. No, you do not have to finish all the food on your plate and not after that feel so full you could burst feeling. Goodness knows that many restaurants today super-size their servings. Once your hunger is satisfied, it’s time to put down the fork and ask for a container to take the balance home.

#15. Don’t eat past 7:00 pm. A good rule of thumb to follow is to stop eating 3-4 hours before retiring to bed. After eating, it takes about 6-8 hours or more for food to pass through your stomach and small intestine, depending upon the type. Only a couple of hours after dinner, your body naturally begins preparing for sleep with a reduced metabolism and storage of fat recently consumed. The only calories you body needs are the basics to keep your heart beating, your lungs breathing, and your eyes moving in REM sleep overnight.

I can easily give you another 15 changes to make to your diet, but let’s start with these. Add in daily exercise to the above and you are off to a good starting plan you can follow and build on for the rest of your life.

Be Fit. Be Strong. Be Well.
Adriana