Category Archives: Health and Wellness

Crystal Clear Reasons to Stay Hydrated

21 Tuesday Jun 2011

Posted by in Diet, Health and Wellness, Nutrition

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Most of last summer, I was experiencing ringing in my ears. When it started to occur more frequently, it triggered memories of how my ears use to ring as a child. Back then, I would plug my ears with my fingers for about a minute to stop the sound. But now when I tried that old trick, the ringing remained.

My ringing prompted me to schedule an appointment with an otolaryngologist, aka ear doctor. After a series of hearing tests, the doc said my hearing was just fine. What? I occasionally find myself asking others to repeat themselves as I didn’t catch what they just said. What about the ear ringing? I couldn’t imagine that, too! He gave me a script to help lessen the noise within my ears and off I went feeling a little disappointed I wasn’t diagnosed.

Late in the summer, during a hot day in Florida, the ringing had become a bit unbearable. I was at an attraction in Disney World when I called the otolaryngologist. I hadn’t been taken the medication (I don’t like taken pills) and needed to know what I could do in a pinch while out-of-town. I chatted with one of the nurses who I informed the ringing was especially worse after I finish a run. She asked me if I stay well hydrated, for if I don’t, it can cause ringing in the ears. Bingo!

The human body is 60 to 70% water. When a person doesn’t drink enough water, it can have negative effects on the body and the way it operates, like ear ringing. Not enough water is also the number one trigger of daytime fatigue. It can cause low blood pressure, heighten joint pain and trigger a rapid heart rate. Not enough fluids can also instigate a gain of excess body fat, poor muscle tone and a decreased ability to digest food.

A person may not notice if he or she is mildly to moderately dehydrated, but there are several red flags are tall-tell signs. Symptoms include, dry mouth, headaches, lightheadedness or dizziness, sunken eyes, muscle weakness or a dark yellow or amber colored urine.

Left untreated, dehydration can become more severe and opens a door to dangerous health complications, such as heatstroke, seizures, hypovolemic shock, cerebral edema (brain swelling), kidney failure, coma and even death.

The benefits of staying hydrated are plentiful … moisturizes your skin and air in your lungs, cleanses organs, removes toxins, helps maintain muscle tone, regulates body temperature, protects joints and is the adhesive that bonds cell architecture. Water also regulates body temperature, maintains your equilibrium and helps the liver break down and release more fat.

There are some added bonuses, too. Researchers have found drinking 5 glasses a day lessens the risk of developing breast cancer by 79%, bladder cancer by 50% and colon cancer by 45%. Six glasses of water a day can raise a resting metabolism by about 50 calories daily, enough to lose an extra five pounds in a year with little effort. Drinking 8-10 glasses can significantly reduce joint pain for up to 80% of sufferers.

So grab some water and drink up!

Be Fit. Be Strong. Be Well.
Adriana

Following My Mother’s Footsteps into a Healthy Lifestyle

05 Thursday May 2011

Posted by in Health and Wellness, Nutrition, Vitamins, Yoga

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In honor of this upcoming Mother’s Day, I thought I’d write about the great influence my mother has had on my own healthy way of living today. I have mentioned my mother a few times in my writings before and, I must admit, I have yet to meet another woman as passionate or absorbed into healthy eating and exercising as Mom.

Just this morning, Mom called me up to discuss Bob Greene’s latest book, “20 Years Younger: Look Younger, Feel Younger, Be Younger.” He was on ABC’s Good Morning America earlier and she caught the clip. She suggested I should buy his book and that she’s going to get it, too. Mom is 86 years young.

You have to love Mom’s spunk and relentless dedication to health and wellness. As long as I can remember, this was her way of living. When I asked how her interest in living healthy first began, Mom says she happened to catch a television program, sometime between the births of my two older brothers, that instantly ignited her interest and fascination into wellness. And she took to the subject like a sponge.

Mom was always a ferocious reader and she began reading all of the latest and greatest health and nutrition books of her time. She scoured newspapers and magazines for columns and articles, and surfed radio and television channels for shows broadcasting the latest and greatest on diet, exercising and overall wellness.

For years, she drove from the suburbs of Philadelphia into the City of Brotherly Love to take yoga lessons from a then well-known instructor. His name now slips her, but that’s okay; after all Mom is in her mid-eighties. When finding the time to travel to the city for her classes became challenging, Mom switched to practicing the physical discipline at home. Sometimes I would see her in her bedroom stretching and bending into all sorts of yoga positions and poses, then to the teachings of Mara Carrico.

In addition to her yoga, Mom rode the stationary bike we kept downstairs, walked at a nearby track with a neighbor of ours, and followed the exercise routines of Francois Henri “Jack” LaLanne, the renowned exercise and nutritional guru who is referred to as the “godfather of fitness” or the “first fitness superhero.” As a child, I remember seeing his classes on TV with LaLanne dressed in tight-fitting clothing, and my mom following his instructions to a tee.

Accompanying Mom’s commitment to exercising, she also faithfully followed the teachings of several public health advocates which lead to her attraction to vitamins and nutrition. Almost daily, you would hear her listening to Dr. Carlton Fredericks on the radio in our kitchen. Once considered “America’s Foremost Nutritionist,” Dr. Frederick discussed vitamin and nutrition therapy for nearly half a century on the radio, broadcasting six days a week and nationally syndicated. Dr. Linus Pauling was another favorite of hers. An author of best-seller “How to Live Longer and Feel Better,” Dr. Pauling was an advocate on the very high intake of vitamins, especially vitamin C. Mom read this book and others of his. Then there is urologist James Balch, M.D. who co-authored “Prescription for Nutritional Healing: A to Z Guide to Supplements,” a book that has sold over 3.5 million copies to date. Dr. Bach also authored “Prescription for Dietary Wellness,” “Prescription for natural Cures” and “The Super Antioxidants.”

Mom also has read the writings of Dr. Stephen Sinatra, a board certified cardiologist, nutritionist, and anti-aging specialist specializing in integrative medicine; Dr. Isadore “Izzy” Rosenfeld, perhaps the most famous cardiologist in the world, plus a distinguished Professor of Medicine at New York Hospital/Cornell Medical Center and a well-known health authority in medical media; and Robert Kowalski, a renowned medical journalist and another best-selling author who was known for his a pioneering advocacy for quitting smoking, reducing saturated fat and cholesterol, increasing  exercise and adding oat bran and fish oil to a heart-healthy diet.

As a result of Mom’s healthy lifestyle, our refrigerator was stocked with all sorts of vitamins, supplements, minerals and herbs while growing up. No sweets could be found in our house, vitamins were served with breakfast, and all food labels were examined by Mom before entering our kitchen. When I was a child, she enrolled me in every sporting activity under the sun and encouraged me to continue my athletic endeavors well into my adulthood.

Although I didn’t see it then, Mom’s ways had a way of rubbing off on me. The older and wiser I become, the more I am like my mom with a similar strong allegiance to nutrition, fitness and overall wellness. Like her, I have added yoga to my workout regimen and, for the last several years, read books by Dr. Andrew Weil, Dr. Steven Pratt, Dr. Rosenfeld and Dr. Mehmet Oz among others. And to top matters off, vitamins come with breakfast, food labels are read before entering the kitchen, and, with the exception of dark chocolate, no sweets are in the house.

Thanks to my mom for a wonderful upbringing and an amazing life. As one of the early trailblazers who saw the value of good nutrition, regular exercises and overall wellness, Mom is my role model and my mentor. Her healthy ways are now my healthy ways. And on this Mother’s Day, when Mom unwraps Greene’s “20 Years Younger” book in large print, she will once again bask in the euphoria of learning something new and noteworthy about living a healthier life at any age.

Be Fit. Be Strong. Be Well.
Adriana

Blueberries for Breakfast for a Superfood Start

18 Monday Apr 2011

Posted by in Diet, Health and Wellness, Metabolism, Recipes

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It’s always been recommended to eat breakfast within 30-60 minutes after waking up in the morning. This kick starts your metabolism for the day which is key when maintaining or attempting to lose weight. It is also advised that in order to achieve the full health benefits of the superfood blueberries, to consume 1 to 2 cups of this fruit daily.

Blueberries have been added to the distinguished superfood group due to their high amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fiber. They are accredited to lowering the risk of heart disease and lowering the chances of getting cancer. And on top of all this goodness for your wellness, they happen to be great tasting, too!

So what better time than the morning to super start your day by including blueberries in your breakfast. Now that spring has arrived, it’s easy to find fresh blueberries by the pound package in your supermarket’s produce aisle. Toss them in your oatmeal or favorite pancake batter, or simply eat them alone or paired with another fruit. Any way you add them in your healthy meal, it has to be great for you. Below I have included some of my favorite blueberry recipes.

Heart-Healthy Blueberry Smoothie: Place the following ingredients in a blender – 1 scoop vanilla whey protein, 1/2 c. fresh orange juice, 1 c. fresh or frozen blueberries and 1 scoop of ice. Blend until smooth. 1 serving.

Blueberry Orange Parfaits: Combine 1 1/2 tbsp. Demerara or turbinado sugar, 1/2 tsp. grated orange rind and 2 (7 oz.) containers reduced-fat plain Greek-style yogurt in a small bowl. Stir until blended. Spoon 1/4 c. blueberries into 4 tall glasses. Spoon about 2 1/2 tbsp. of the yogurt mixture over blueberries in each glass. Add 1/4 c. orange to each serving. Repeat layers with remaining blueberries, yogurt mixture, and orange. Sprinkle 1 tbsp. wheat germ over each serving; serve immediately. 4 servings.

Fast Track Blueberry Muffins: Preheat oven to 350 degrees. Mix 1 1/2 c. whole wheat flour, 3/4 c. flax seed meal, 1 c. brown sugar, 1 tsp. baking powder, 2 tsp. baking soda, 1/4 tsp. salt, 2 tsp. cinnamon, 2 tsp. pumpkin pie spice, 1/4 tsp. ground cloves, 1 tsp. ground ginger and 2 apples (shredded) together. Set aside. Combine 3/4 c. nonfat milk, 1 large egg, 2 egg whites and 1 tsp. vanilla extract and beat for 30 seconds. Pour liquid ingredients into the dry. Stir and fold in 1/2 c. blueberries. Spray muffin tin with Pam or use paper liners. Fill each muffin tin cup 3/4 full. Back for 15 to 20 minutes. 15 servings.

Whole Wheat Blueberry Scones: Preheat the oven to 375 degrees. Line a baking sheet with parchment or wax paper. Combine the 3 tbsp. butter (cut into small pieces), 1-1/2 c. all purpose unbleached flour, 2/3 c. whole wheat flour, 1/4 c. granulated evaporated cane sugar, 2-1/4 tsp. baking powder, 1/4 tsp. baking soda and 1/4 tsp. sea salt in a large bowl. With a pastry blender, cut into the butter until the mixture is crumbly. Add 1/4 c. blueberries and 2 tsp. grated orange rind. Stir with a fork. Add 1 large egg (lightly beaten) and 1/2 c. fat-free buttermilk. Stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet, and pat into a 7-inch circle. Cut into 10 one-inch wedges with a knife dipped in flour. Do not separate the wedges. Bake until golden brown and when a toothpick inserted into the center comes out clean – about 20 minutes. Transfer to a rack. Sift 1 tsp. confectioners’ sugar over the top. Cut with a serrated knife while still warm and serve. 7 servings.

Blueberry Buckle: Preheat oven to 350 degrees. Combine 2/3 c. uncooked steel-cut oats, 1/2 c. blueberries, 1 tbsp. slivered almonds, 1/2 tsp. cinnamon, 1/2 c. water and 1 tsp. honey (optional) in a glass baking dish. Mix well. Bake for 20 minutes in an oven or microwave on high for 1-1/2 minutes. 1 serving.

Try one of these recipes above or add blueberries to your own favorite morning recipe for a super start of your super day.

Be Fit. Be Strong. Be Well.
Adriana

Top Fat-Fighting Foods That Keep You Satisfied

04 Monday Apr 2011

Posted by in Diet, Health and Wellness, Setting Goals

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Friends frequently ask me for what foods will help them lose the weight or what foods should they stay away from. I immediately start rambling on what foods they should stock in their fridge and what foods they should toss in the garbage can.

Knowing what’s right to eat and what’s wrong has been lessons taught from me from my childhood. My mother was a then pioneer mom whose focus was on healthy eating. There were rarely any sweets in the house. No soda. No chips. No cookies. With the exception of pasta twice a week, we were served well-balanced meals and very healthy snacks. Our fridge was stocked with vitamins, minerals and other health supplements. My friends who visited thought my family was on a diet. No, this was all my mom’s doing. This is how we ate and drank.

My mother was an avid listener and strong follower of Dr. Carlton Fredericks, a one-time leader in nutritional therapy and a radio show host at of a nutrition show for over 30 years. While not an medical doctor, Dr. Fredericks earned a doctorate degree from New York University in public health education. His program on health care and nutrition first aired in 1957. He broadcast live six days a week, advising his listeners about modern food processing methods and how they impaired our natural nutrients. He discussed vitamins and mineral supplements, what types of foods to avoid, and what foods to feast upon. My mother would listen devotedly, scribing down notes and putting his words into her own actions.

Dr. Fredericks’ teachings influenced my mom’s ways of eating. My mom’s ways became the basis to my own attitude regarding food; hence, I continue to the cycle of eating well, sharing all that I was taught and all that I have learned since.

The following are some of the foods you should incorporate into your daily diet. Not only will they help in fighting fat and prevent hunger, but they will aid you in having a healthy and well body.

Beverages: (unsweetened) Blueberry juice, Cherry Juice, Coffee, Green Tea, Pomegranate Juice, Skim Milk, Vegetable Juice.

Beans: Black Beans, Kidney Beans, Lentils,Lima Beans,Soybeans, White Beans.

 

Breakfast Foods: Cottage Cheese, Egg Whites, Fat-Free Plain Yogurt, Greek Yogurt, Oatmeal.

 

Fish: Cod, Flounder, Halibut, Salmon, Sardines, Sole, Tilapia, Tuna.

Fruits: Apples, Blueberries, Cherries, Grapes, Grapefruit, Lemons, Oranges, Pears, Pomegranates, Raspberries, Strawberries, Watermelon.

Herbs, Spices and Oils: Basil, Black Pepper, Cardamom, Cayenne, Chives, Cilantro, Cinnamon, Cloves, Flaxseed Oil, Garlic, Ginger, Olive Oil, Parsley, Turmeric, Vinegar.

 

Lean Meats: Flank Steak, Eye of Round, London Broil, Skinless Chicken Breast, Sushi, Top Sirloin.

 

Nuts and Seeds: (raw and unsalted) Almonds, Flaxseeds, Sesame Seeds, Walnuts.

Snacks: Air-Popped Popcorn, Crispbreads, Raisins.

 

Spreads: Peanut Butter.

 

Vegetables: Arugula, Bell Peppers, Broccoli, Cabbage, Carrots, Celery, Chillies, Garlic, Hot Peppers, Jalapeños, Leeks, Olives, Onions, Romaine Lettuce, Scallions, Shiitake mushrooms, Spinach, Sweet Potatoes, Tomatoes.

Whole Grains: Quinoa, Tabouli.

So toss out the soda that’s in the fridge at home. Be disciplined and be dedicated. Stop buying the sugary sweets and foods with the empty and useless nutrition. Instead stock up on the above and start eating well right now. It’s your health, and as the old cliché goes, ‘you only live once.’

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 2

07 Monday Feb 2011

Posted by in Abdominal Muscles, Diet, Exercising, Health and Wellness, Weight Training

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In Part 1 of this blog, I introduced the theory of a five-part winning combination to achieve amazing abs (cardio + weight training + abdominal exercises + diet + genetics), the dangers of not having a slim waistline, how your genetics play a role and why cardiovascular exercise is so important. In Part 2, I am going to discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

3) Weight Training. Most men and women tend to lose muscle mass with age due to inactivity, causing a slower metabolism.  But the more muscle mass you have on your body, the more fat you will burn on a daily basis – regardless of your age. So building and maintaining your muscle mass is also very important in achieving and retaining your abs. With an ongoing, regular strength-training program using weights (30-45 minutes, three to four times a week), loss of your muscle tissue can be prevented and carved abs can be achieved. This can be accomplished with circuit training or free weights. If you need to, start with lighter lights and higher repetitions and work your way heavier and stronger.

 

4) Abdominal Exercises. There are three main muscle groups in your abdominals:rectus abdominis, transversus abdominis, and the internal and external obliques. These muscles are the only group that can be worked daily, and I highly recommend it. Even if it’s just for 15 minutes a day, do it since working these muscles regularly and consistently is key in achieving great abs. Seven great abdominal exercises are: 1) Sit ups with a dumbbell or medicine ball for that extra push; 2) Leg raises from the floor, bench or in a captain’s chair; 3) Stomach crunches on a mat or on an exercise ball; 4) Vertical leg crunches on the floor; 5) Reverse stomach crunches on a mat or bench; 6) Planks on your elbows with both planted toes or one raised leg; and 7) Bicycle peddle from your back and on a mat. Also, both yoga and Pilates are excellent for your abs as they focus on strengthening your core.

 

5) Diet. Your diet is another clincher in all of this mad methodology. To have great abs, you have to get rid of the extra layers of fat hiding them as excess food tends to accumulate around the middle. Start by cutting out the wrong foods and eating the right ones in small meals throughout the day. Eliminate all of the sugars from your diet and avoid foods containing simple and complex carbohydrates. This includes most whites, such as bread, pasta, chips, fries, and saturated fats. These calories go right to your waistline. Stay away from alcohol and soda, skip all junk food and pass up on foods with a high salt content that cause water retention. Steer clear of gassy foods that can cause bloating, including wheat, bananas, broccoli and many others.

Some of the good foods to eat include those high in protein like tuna, salmon, eggs and foods that are high in fiber like fruits, vegetables, whole grains. While dairy is high in fat and should be limited when going for the six pack, eating a daily serving of a probiotic-rich food like yogurt helps your digestive system to break down your food, preventing potential gastrointestinal issues that can keep you from having a flat stomach. Also, drink plenty of water, which should always be your first beverage of choice. Six to eight 8-ounce glasses of water is ideal. If you are dehydrated, your body retains water in retaliation and you may end up with extra excess pounds around your middle.

Some final tips: Remember, there is no way to target fat loss just in your stomach area, but your exercising and dieting will help do the trick. To get started on your sculpted abs, you will need to do two things – build muscle and lose fat. If you feel you have hit a plateau, change up your exercise and cardio and switch up your diet. When eating, chew each bite at least 10 times before swallowing. If you eat fast, you are more likely to swallowing air, which also can deposit around your middle. Lastly, make sure you get a good night’s rest of 7-8 hours of sleep as lack of sleep increases the likelihood you will gain weight.

There’s no better time than the present. Get going on achieving your amazing abs

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 1

31 Monday Jan 2011

Posted by in Abdominal Muscles, Cardio, Diet, Exercising, Health and Wellness, Metabolism

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Having beautiful sexy abs is not just for the underwear and swimsuit models, fitness competitors or for the very young.  If you work hard, watch the quality and quantity of your food intake, and are truly dedicated and persistent, your flat abs can be eventually achieved.

Unfortunately, there are no shortcuts to whittling your waist or ways to drop pounds just around your middle. Plain and simple, attaining amazing abs is a winning combination of cardio + weight training + abdominal exercises + diet + genetics. Of course, being discipline about your regimen is a given as well as your time, commitment and patience. It can be a lot of work, but the effort is well worth it. When your body looks great, you feel great not to mention that endorphin high that kicks in.

Even if you might not care that you don’t have flat abs, the pitfalls and dangers of not having a lean middle are many. Belly fat (or visceral fat) is very unhealthy as it rests deep in your abdomen, surrounds your organs, and secretes toxic hormones. Study after study shows that extra weight around your middle increases your risk of heart disease, hypertension, cancer and dementia. Those at even higher risk are women with waists larger than 35 inches who are more than twice as likely to die of heart disease as women whose middles measure less than 28 inches. A waistline of 32 inches or more places you at higher risk of Type2 Diabetes.

So what about those nice set of abs? The key in the five-part equation to achieving amazing abs is figuring out the right combination that works best for you since it differsfor each of us. You might have to diet more, run further, lift longer and/or crunch harder to achieve your six-pack if you don’t have the God given genetics. If you do have the good genes, well you are one of the lucky ones and get to work a little less at it.

In Part 1 of this blog, I am going to discuss the first two parts of the winning combination, how your genetics play a role and why cardiovascular exercise is so important.

1) Genetics. When I say genetics play a role in this winning combination, I am referring to your natural body build and own metabolism. These are a factor of how hard you will have to work to achieve your amazing abs. Those with a heavier body frame and weight, by nature, are going to have to work harder than those who are naturally small and lean. But those who are larger, oftentimes have more muscle mass and therefore burn more calories quicker.

We also all know that metabolism is the process that your body burns calories and turns food into energy. The higher your metabolism, the more calories you will burn. If you feel your metabolism is too slow, the best way to increase it is with exercise as metabolism is primarily driven by your muscles. The best way to raise your natural metabolism is by eating small meals throughout the day, ideally six, to keep your body engine running and churning. It causes your metabolism to speed up and lose weight. If you skip meals thinking it will work quicker, your body’s metabolism will actually slow down as it tries to conserve fat and protect you against starvation.

 

2) Cardio. Your cardio workout is an extremely important step in achieving amazing abs. Have you ever seen a professional runner with a bulging belly? Need I say more? You can burn 100 to 500 calories depending on how hard you work, how long you exercise and how much you weigh. Exercises like running, swimming and spinning will help you shed the extra pounds. Since your abdominal muscles are very active during these workouts, it will help tone your abdominal muscles. A 30-45 minute cardio workout, at least 5 days a week, is best as it will make an impact on your abs when combined with a healthy balanced diet, abdominal exercises and strength training.

Be certain to check back next week when I discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

 

Be Fit. Be Strong. Be Well.
Adriana

The Most Important Meal of Your Day – Breakfast

24 Monday Jan 2011

Posted by in Diet, Health and Wellness, Recipes

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In “Setting Your Fitness Goals,” I mention that what you eat is 80 percent of your success rate for achieving and maintaining your fitness goal. So let’s start with the first meal of the day; breakfast. Many of us were raised by our parents to make certain we ate our breakfasts before dashing off to school. Unfortunately, today many of us claim not to have time for the early meal and instead either drink a cup of coffee on the go, snack at our desk while working, or hold off the pangs until lunchtime. Some even do so in the hopes it will ward off weight gain as their true motivator.

Skipping breakfast is actually a more likely way to cause weight gain than weight loss. Studies have shown missing breakfast is strongly linked to the development of obesity as the morning meal skippers tend to eat more food than usual at the next meal or later in the day, and food that is less nutritional. Additionally, the daily prolonged fasting can increase your body’s insulin response, which in turn increases fat storage. So if you are a breakfast skipper, whether trying to save time or cut you calories, you may want to rethink your strategy.

Breakfast is the most important meal of your day. Like starting your car in the morning, a healthy breakfast kick-starts your energy level, refuels your body, and replenishes the glycogen stores that supply blood sugar (glucose). Eating this morning meal within an hour of rising reduces your hunger later in the day, making it easier to avoid overeating, and increases your metabolic burning rate.

What you choose to eat for breakfast also makes a big difference for your health. If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday and overeating is less likely. The more whole the grain is, the slower the digestion. This helps keep blood sugar levels stable, prevents energy crashes, and prevents from feeling hungry later in the morning or day.

Oatmeal is a great source of slow-digesting, complex carbohydrates. It is high in both soluble and insoluble fiber, helping to reduce bad cholesterol by literally binding to them and sweeping them out of the body. Oatmeal also contains a wide array of vitamins, minerals, and antioxidants and is a good source of protein and iron. In essence, oatmeal is a superfood.

Oatmeal is also a powerhouse when it comes to helping prevent certain medical conditions. Numerous studies show that the fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers. Other studies have shown that eating oatmeal may help lower cholesterol, reduce the risk of heart disease, lessen the risk for type 2 diabetes, and may help lower high blood pressure.

So if you only have a short amount of time in the mornings, I recommend instant or quick-cooking oatmeal or whole grain cold cereal with raisins or fresh fruit and low-fat dairy or soy milk. It’s a great healthy way to start your day. If you have a little more time, below I have included a couple recipes I love that incorporate other superfoods such as yogurts and berries. (I’ll discuss superfoods in a future blog.)

Egg White Oatmeal Pancakes: Grind 1 cup steel-cut oats and 1/4 cup chopped nuts (almonds and walnuts) in a food processor. Sprinkle in 1 teaspoon cinnamon. Add scoop vanilla whey protein powder (optional). Stir in 1 cup egg whites and blend. Lightly grease griddle with Pam. Heat griddle to 375 degrees F and until drops of water dance and evaporate immediately. Pour 1/4 cup of the mixture onto hot griddle and let cook until the edges start to look dry and bubbles form on the uncooked surface. Flip over and let the pancakes cook for another minute or two until golden brown. Top with fresh berries. 2 Servings.

Fruit and Yogurt Parfaits: In a small bowl, combine 2 cups low fat vanilla yogurt and 1/4 teaspoon cinnamon. Combine 1 cup sliced strawberries, 1/2 cup blueberries and 1/2 cup raspberries in another bowl. In four clear, tall glasses, layer 1/4 cup fruit mixture, 2 tablespoons cooked oatmeal (or granola), and 1/4 cup yogurt mixture. Continue to build the parfaits, repeating the layers until all of the ingredients are used completely. Lightly sprinkle tops with wheat germ and top off with a few berries. 4 Servings.

Be Fit. Be Strong. Be Well.
Adriana

Introduction – Welcome to Fit Past 40!

04 Tuesday Jan 2011

Posted by in Health and Wellness, New Year's Resolutions

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New Year’s is always a time of new resolutions. New beginnings. New opportunities. With the fresh year and bright hope, many of us vow to lose weight, start exercising, spend more time with family, get longstanding projects complete, and so forth.

For a couple years now, I have contemplated writing a column or blog to share my inside tips, thoughts, and suggestions on staying fit and living healthier. I have had this growing feeling as many people often come up to me and either ask me how I stay so trim or ask if I am a trainer. The surprise factor is when they also find out my age; they are typically stunned as they have thought I was many years younger than I actually am. So what’s my secret? How do I do it? “Please tell,” I’m asked. Well, now I will.

Each week, I will post a new blog. I already have numerous topics in mind: Cardio, Yoga, Pilates, Weight Training, Hydration, Vitamins, Super Foods, Meals, Snacking, Sleep, Skin care, and many more, and how all of these combine play a role in your overall wellness and fitness.

But first, let me tell you a little more about myself. I am the youngest of three, with the elder two being brothers. One is a pain management physician who specializes in interventional spine procedures and the other recently stepped down as a CEO to become a partner in an executive firm who coaches CEOs around the country as to how to optimize their biasness operations. Our mother was before her time in the sense that she was extremely interested in vitamins, foods and herbal supplements. Growing up, the right side of our refrigerator was always filled with countless bottles of vitamins and all sorts of supplements. She made very healthy meals, kept little or no sweets in the house, and made sure we took our daily vitamins. Dad loved eating right, having a glass of red wine with his dinner, and keeping very fit. He walked 5-10 miles every day as well as performed the old-fashion calisthenics, such as push-ups and sit-ups, as his workouts.

I grew up tagging behind my big brothers – climbing trees; running in flag football and flashlight tag; swinging bats and racquets; reaching for and throwing balls; riding bikes and skateboards; roller and ice skating. In my early years, I played any sport activity that was made available to me, including gymnastics, softball, track, tennis, badminton, table tennis, and riding horses. In school, I played field hockey, lacrosse, and, for a few years, played in five different basketball leagues. In college, I played lacrosse for Villanova University in the center position and additionally ran, swam, and worked out in the weight room to make me a stronger all around athlete and player.

My passion for fitness has continued ever since. Over the past 10 years or so, I have competed in fitness competitions, running events, bike tour rides, and triathlons. This is all supplemented to various aerobic classes and strength training, and not to mention still participating in other physical endeavors including tennis, racquetball, skiing, swimming, riding horses, and golf. Actually, I will participate in almost any sport activity that is made available to me as I still love to play.

Throughout my life, I have remained very fit and very healthy and look years younger than my actual age. In addition to the exercising, I have a healthy daily diet, get plenty of rest, take good care of my skin and hair, and aim for a balanced life with less stress. How I achieve and maintain all of this to keep me young-looking, healthy and fit will be forthcoming in my weekly blogs to come. So, I hope you return and bookmark this site. Tell your friends about the blog. I look forward to sharing with you my tricks and tidbits. And if you have something to share, please feel free to pass it along to all of us trying to live a healthier life.

Be Fit. Be Strong. Be Well.
Adriana