Category Archives: Health and Wellness

The Workout Buddy

15 Tuesday Nov 2011

Posted by in Exercising, Health and Wellness, Setting Goals

≈ Leave a comment

Tags

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

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

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

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

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

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

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

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

Be Fit. Be Strong. Be Well.
Adriana

The Perks of Pumpkin – Part I

20 Thursday Oct 2011

Posted by in Health and Wellness, Nutrition

≈ Leave a comment

Tags

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

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

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

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

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

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

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

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

Be Fit. Be Strong. Be Well.
Adriana

The Change Up

05 Wednesday Oct 2011

Posted by in Exercising, Health and Wellness

≈ Leave a comment

Tags

, , , , ,

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

≈ Leave a comment

Tags

,

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

When Packing Your Bags, Pack Your Sneaks!

27 Tuesday Sep 2011

Posted by in Exercising, Health and Wellness

≈ Leave a comment

Tags

, , , ,

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

Labor Day – More Than Just No More Whites

25 Sunday Sep 2011

Posted by in Exercising, Health and Wellness

≈ Leave a comment

Tags

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

Preventative Health Care: Why It’s a Must

26 Friday Aug 2011

Posted by in Anti-Aging, Health and Wellness

≈ Leave a comment

Tags

, ,

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

The Goodness of Wheat Germ

03 Sunday Jul 2011

Posted by in Health and Wellness, Nutrition, Recipes

≈ Leave a comment

Tags

Many are not familiar with wheat germ or its healthy benefits. Once I was asked if wheat germ was some type of virus catchable by eating infected wheat products. This is farthest from the truth! It is not a bacterium by any means. It is actually an excellent source of many essential nutrients for your body bundled together. According to a Mayo Clinic ranking, it is also considered to be one of the top 10 healthiest foods.

I was first introduced to wheat germ as a child. Mom used it as one of her ingredients in her morning power drinks that she created in the blender. She would also add wheat germ to pancake batter, sprinkled it in our cereal, hid it in baked cookies and breads, and put it in break crumb mixture to coat chicken for dinner. Anywhere she could include it, she would.

So what is it? Well, wheat germ is not a food per se. It is actually the nutrient-rich embryo of the wheat kernel, removed during the processing of whole wheat grains to white flour, making up only about 2-3% of the entire wheat kernel. It is a very concentrated source of nutrients, containing numerous vital vitamins and minerals and healthy fats. Packed with power, two tablespoons a day of wheat germ provide an excellent source of protein, fiber, unsaturated fat, vitamin E, vitamin B1 B2, B6 phosphorus, zinc, thiamine, magnesium and pantothenic acid. Wheat germ also contains gluten. So if you are allergic to gluten, avoid it.

Wheat germ has many other health benefits. It can lower cholesterol, fight cancer and heart disease, prevent constipation and strokes, and improve digestion. It also helps to improve the storage of energy in muscles, boosts endurance and the overall stamina of the body, enhances body reflexes and improves overall alertness. Wheat germ additionally contributes in strengthening the immune system, balancing metabolism, and increasing the ability to cope with stress. It fights diabetes, prevents weight gain, protects the muscles, blood, lungs, and eyes, and, as an added bonus, slows down the aging process. What else can you possible ask for?

What is also great about wheat germ is that you can add easily it to a lot of the foods and drinks you already eat, such as yogurt, salads, casserole dishes, baked goodies and more. You can cook with it, bake with it, mix with it and sprinkle it in a favorite recipe.  Below are some of my own favorite wheat germ recipes.

Wheat Germ Whole-Wheat Buttermilk Pancakes: In a medium bowl, mix 2 eggs with 1/4 cup canola oil and 2 cups buttermilk. Stir in 2 teaspoons baking soda, 1/2 cup wheat germ, 1/2 teaspoon salt and 1 1/2 cups whole wheat pastry flour; mix until blended. 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, turning once. Yields 12 pancakes.

Wheat Germ Cinnamon Pumpkin Waffles: Preheat a waffle iron according to manufacturer’s instructions. Combine 1 cup whole wheat flour, 1/4 cup wheat germ, 1/3 cup white sugar, 1 teaspoon ground cinnamon, 1 teaspoon pumpkin pie spice, 1/2 teaspoon ground nutmeg, 1/2 teaspoon salt, and 1 tablespoon baking powder in a bowl. Set aside. Beat together 3/4 cup milk, 1 /2 cup pumpkin puree, 2 tablespoons melted butter, 2 tablespoons olive oil, 1/2 cup unsweetened applesauce, 1 egg, and 1 egg white. Stir flour mixture into the pumpkin mixture along with 1/2 cup chopped pecans. Ladle the batter onto the preheated waffle iron. Cook the waffles until golden and crisp, 5 to 7 minutes. Yields 8 waffles.

Wheat Germ Cookies: Preheat the oven to 325 degrees F (165 degrees C). In a large bowl, cream together 1 cup butter (softened), 1 cup white sugar and 1 cup brown sugar until smooth. Beat in 2 eggs, one at a time then stir in 1 1/2 teaspoons vanilla extract. In a separate bowl, combine 1 1/2 cups rolled oats (not instant oats), 1 cup wheat germ, 1 cup all-purpose flour, 1 teaspoon baking powder, 1 teaspoon baking soda and 1 teaspoon salt. Stir the dry ingredients into the creamed mixture. Finally, mix in 1 cup flaked coconut, 2 cups chopped pecan s and 1 cup chopped pitted dates. Drop by rounded spoonfuls onto ungreased cookie sheets. Bake for 8 to 10 minutes in the preheated oven. Allow cookies to cool on baking sheet for a couple minutes before removing to a wire rack to cool completely. This allows them to flatten and firm up. Yields 5 dozen cookies.

Wheat Germ Double Chocolate Muffins:  Preheat an oven to 400 degrees F (200 degrees C). Grease 12 muffin cups, or line with paper muffin liners. Combine 1 cup whole wheat flour, 3/4 cup ground flax seed, 1/2 cup wheat germ, 1 teaspoon baking soda, 1 1/2 teaspoons baking powder, 1/2 cup cocoa powder, 1 tablespoon ground cinnamon, and 1/2 cup miniature semisweet chocolate chips in a large bowl. In another bowl, beat 1 cup low-fat buttermilk, 3/4 cup pumpkin puree, 1 cup brown sugar, 1 egg, and 1 teaspoon vanilla extract until smooth. Gently stir the wet ingredients into the dry, mixing just until combined. Spoon equal amounts of batter into muffin cups. Bake until a toothpick inserted in the center of a muffin comes out clean, about 20 to 30 minutes. Yields 12 muffins.

Enjoy these recipes or add wheat germ to one of your own favorite. You can find wheat germ in any grocery story. It’s typically next to the cereals. I buy the Quaker® Kretschemer Honey Crunch Wheat Germ and store it in my fridge once I open it. If kept in a sealed jar and refrigerated, wheat germ can last nine months.

Be Fit. Be Strong. Be Well.
Adriana

Riding Horses in Vermont – A Fit and Fun Getaway

28 Tuesday Jun 2011

Posted by in Health and Wellness, Healthy Getaway, Sports

≈ 1 Comment

Tags

, , , ,

One of my favorite types of vacations is one that includes athletic endeavors. It brings out the tomboy in me and places my endorphins into overdrive. May it be barreling down a snowy steep mountain, zipping  through trees in a hot dense jungle or snorkeling in cool clear water  among colorful tropical fish, there’s almost nothing better than getting that rush and workout.

I decided to share this passion of mine and some of the fine getaways that allow tapping into the inner athletic side in all of us. Stay tune for future fit and fun travel blogs such as skiing in Utah, sailing in the Virgin Islands, rafting in West Virginia, ziplining in Maui, mountain biking in Pennsylvania, hiking in Colorado, snorkeling in the Cayman Islands and European adventures. This edition features jumping horses in sunny outdoor rings, riding through endless wooded trails and cantering across wide open cross-country courses in lovely Vermont. This is not all that is available in this New England state. Read on to learn more.

Two hours north of Albany, New York in central Vermont sits Mountain Top Inn and Resort in scenic Chittenden, a hidden haven for riding horses, enjoying an assortment of outdoor activities or just kicking back lakeside with spectacular mountain views. Just 11 miles from ski magnet Killington, Mountain Top Inn sits on 350 acres of spectacular property with sweeping views of a mountain lake and the Green Mountain National Forest and creates a comfortable respite from day-to-day stress and pressure. Here you will find over 37 miles of trails right on the property for riding, running, biking and cross-country skiing … a private lake for swimming, canoeing and kayaking … and a first-rate equestrian center for riders of all ages and experience levels.

Mountain Top Inn is one of only a few resorts in the Northeast to offer horseback riding getaways for the experienced horseman to the novice rider. Guests can board their own horse or use one of the Inn’s many horses and can choose from lessons in English or Western, guided trail rides with breathtaking views, dressage, stadium jumping, cross-country jumping and more. There is also a summer horsemanship camp for children six years and older.

For those traveling who would like to do more than just ride, the Inn’s private beach on the lake offers kayaking, canoeing, scenic pontoon boat rides and swimming. Also available onsite is clay bird shooting, hiking, mountain biking, tennis, volleyball, croquet and more. Right next door to the property is the Green Mountain National Forest with 400,000 acres that stretch across nearly two-thirds the length of Vermont.

The Main Lodge has 33 comfy guest rooms and five classic mountain cabins that are also pet friendly. There are three restaurants onsite covering all three meals; the Dining Room serving New American cuisine with a world-class wine list while the Tavern and Terrace serve casual bistro style fare. Picnic lunchesare also available. When playing is done for the day, you can relax by receiving one of their many massages, including Swedish, Shiatsu, deep tissue or hot stone.

Whether you are in search of a riding adventure, romantic hideaway or a fit and fun get away, Mountain Top Inn and Resort in Chittenden has something for everyone. So pack up your bags, jump in your car and head toward Vermont and get ready for a wonderful fun and healthy vaca.

Here are some notes to jot down…

Accommodations:Mountain Top Inn and Resort, 195 Mountain Top Road, Chittenden, VT 05737 (802) 483-2311 http://mountaintopinn.com

Onsite Activities: Riding, swimming, tennis, badminton, volleyball, horseshoes, hiking, mountain biking, trail running, lawn croquet, shuffle board, clay bird shooting, lake activities, summer camp for children, cross-country skiing, ice skating, snowshoeing, snowmobile tours, horse drawn sleigh rides, dog sled rides. (seasonal)

Nearby Activities: Golf, fly-fishing, water tubing, boating, hiking, hot air ballooning, alpine slide, downhill skiing, snowboarding, snow tubing. (seasonal)

Getting There:The closest major airport is the Rutland Southern Vermont Regional Airport (RUT/KRUT), 16 miles away. Amtrak also has a direct train line from Washington, DC to Rutland. Both taxis and car rentals are available in Rutland. A second major airport is the Lebanon Municipal Airport (LEB/KLEB) in New Hampshire, 49 miles away. Otherwise, major roads and highways will get you there.

Special Note: A must place to eat breakfast is the Maple Sugar and Vermont Spice Restaurant in neighboringMendon, VT. Not only do they make their own maple syrup, this simple eatery also serves scrumptious homemade waffles, pancakes and other breakfast items and has a country store filled with Vermont goodies. Try the pumpkin pancakes, my favorite!

Whether you are in search of a riding adventure, romantic hideaway or a fit and fun get away, Mountain Top Inn and Resort in Chittenden has something for everyone. It’s a great choice. So pack up your bags, jump in your car and head toward Vermont and get ready for a wonderful fun and healthy vaca.

Be Fit. Be Strong. Be Well.
Adriana

Cycling: Ride Right into a Healthier You

26 Sunday Jun 2011

Posted by in Cardio, Cycling, Health and Wellness, Sports

≈ Leave a comment

Tags

, , ,

Cycling is a favorite of mine. Growing up, I spent hours zipping around neighborhood roads on my purple bicycle with a basket up front. It was the mounting speed and feeling of freedom that was the draw. On the leg-powered, pedal-driven vehicle, I would follow my two big brothers on their adventures, explore the area with my best friend Maria, travel to the nearby tennis courts to play a few sets or just plain ride for the sheer joy of it. It was relaxing, it was exhilarating and it was pleasurable.

Today, I have added four bikes to my collection; one mountain, two road and one stationary while my beloved purple bike remains safely stored at my parents’ home. I’m also shopping around for a new race bike to help increase my speed during the cycling leg of tris, my most favorite stretch of the event. Yes, I still find riding relaxing, exhilarating and pleasurable. The biggest difference is that I no longer ride for hours or as frequent. This is not because of my schedule constraints, but more due to my own body composition and how quickly the fast twitch muscle fibers in my quads react and build from this resistance-filled workout.

There is no doubt that riding a bicycle, may it be stationary or on a path, is an excellent form of exercise. For starters, it’s simple, easy on your joints and is great for people of all ages and all fitness levels. You can make it low or high impact, break a sweat or ride with ease, take it to the mountains, ride a road or bike inside. It can also help slow down the aging process and help you sleep more soundly at night.

Bike riding is one of the best cardiovascular workouts available. Those who ride regularly are at a decreased risk of diabetes, heart disease, high blood pressure and weight gain. It reduces stress, anxiety and depression, and depending on your intensity, can burn about 500-600 calories per hour.  Riding also improves your balance and flexibility, increases your endurance and stamina and your leg strength, and enhances your overall cardiovascular fitness level.

When it comes to riding outdoors, there are an assortment of bikes to choose from including road, mountain, BMX, hybrid and good old-fashioned casual. A road bike is great for long distance riding with its light frames, thin tires, curved handle bars and 10-20 gears. Mountain bikes are perfect for riding off the beaten path and are typically made with a light to medium heavy frame, knobby tires, a low straight handle and over 20 gears. BMX bikes are to ride all sorts of terrain, such as dirt, street, and ramps. They have a heavy-duty frame, thick knobby tires, raised handlebars and just one gear. Hybrid and casual bikes are a cross between road and mountain bikes with a medium frame, thin tires with small nubs, a straight handle bar and 0-24 gears. Both are perfect for riding leisurely.

There are three different types of stationary bikes when riding indoors: upright, recumbent and spin. The first two typically have numerous levels of resistance and various preset programs built right into the bike to personalize your workout at your fitness level. The biggest difference between the two is the seat. A recumbent bike places you in a reclining position with your legs straight out. This reduces strain on your spine. The upright and spin both sit like a traditional bicycle with the spin bike more true to road bike as it also allows you to clip into the pedals. Spin bikes are usually just available during spin classes where you will typically ride to heart pumping music and under the direction of a very motivating instructor for a hard but exhilarating indoor ride.

Bicycling is nearly a life-long activity. You can go solo, ride with family and friends or compete in an event.  Any way you choose, it’s a great way to get fit and stay healthy. So get out there, get moving and get riding!

Be Fit. Be Strong. Be Well.
Adriana