• About the Blogger

Fit Past 40 Blog

~ Tips to stay fit, healthy and young-looking

Fit Past 40 Blog

Category Archives: Vitamins

What’s for Dinner? Italian Night Makeover with Spaghetti Squash

27 Monday Jan 2014

Posted by Adriana Falco in Diet, Nutrition, Recipes, Vitamins

≈ Leave a comment

Tags

Biscotti, Italian Dinner Makeover, Italian Salad, Leafy Green Salad, Spaghetti Squash, Winter Squash

week88For those of you who are pasta lovers, but feel like you can’t just give up the carb-laden food, then perhaps it’s time for a quick makeover with spaghetti squash as your answer.

Found in grocery stores – August through March – in several varieties, spaghetti squash is a cylinder-shaped winter vegetable with inside strands similar to thin strings of pasta. Think capellini or angel hair spaghetti. Yum! The stands are yellower than spaghetti and provides a sweet, mild flavor. Best of all, it can be baked, boiled, microwaved, or slow cooked in a crockpot.

How nutritious is the spaghetti squash? Very! Low in calories (42 per cup), low in fat (> 0.5g per cup), and low in carbs (10g per cup), it’s a great choice for weight-loss or weight-management plans. It is packed with vitamins A, B-6, and C plus the minerals potassium, calcium, phosphorus, magnesium, and sodium.

Ready to try it out? Below is one of favorite Italian dinner lineups for when I’m in the mood to indulge but don’t want the guilt. Make one or all! You can also top off your meal with your favorite bottle of Italian wine, a loaf of fresh whole wheat bread with olive oil, and espresso!

Italian Leafy Green Salad

In a large bowl, combine 2 cups romaine lettuce (torn, washed, and dried), 1 cup torn escarole, 1 cup torn radicchio, 1 cup torn red leaf lettuce, 
1/4 cup chopped green onions, 1/2 red bell pepper (sliced into rings), 1/2 green bell pepper (sliced in rings), and 12 cherry tomatoes. Set aside. Whisk together the 1/4 cup grapeseed oil, 2 tablespoons chopped fresh basil, 
1/4 cup balsamic vinegar, and 2 tablespoons lemon juice. Add salt and pepper to taste. Pour over salad, toss and serve immediately.

Italian-Style Spaghetti Squash

Half 2 pounds spaghetti squash lengthwise and remove seeds. Place cut sides down in glass baking dish. Add 1/4 cup water and cover with plastic wrap. Microwave for 8-10 minutes until tender and cool slightly. Meanwhile in large skillet heat 1 tablespoon of olive oil. Add 1 red onion thinly sliced and cook for 3 minutes until onion is translucent. Add 1 diced zucchini and cook 4-5 minutes. Add 4 diced tomatoes, 1/4 teaspoon salt and 1/4 teaspoon pepper. Simmer for 10 minutes. Using a fork, scrape squash into bowl. Toss with 1 tablespoon olive. Spoon vegetable mixture over squash. Drizzle with more oil if desired. Garnish with 1/2 cup grated Parmesan cheese and 1 lemon sliced. Other option is instead of the vegetables, top with Cucina Antica’s Tuscany Pumpkin Pasta Sauce found online or at a whole food grocery store.

Almond Biscotti with Greek Frozen Yogurt

Preheat the oven to 325°F. Line two baking sheets with parchment paper. Chop 1/2 cup soaked and crisped almonds (pecans, walnuts, pistachios, or hazelnuts can be substituted) coarsely in the food processor or by hand, and set aside. In a dry food processor fitted with the “S” blade, grind 1 1/2 cups of your favorite sweetener (I use stevia) to a very fine powder. Add 1 2/3 cups almond meal, 1 cup arrowroot powder, 1 1/2 teaspoons baking powder, 1/2 teaspoon unprocessed salt, and 2 teaspoons nutritional yeast (optional buttery flavor). Spin it for a minute to a very fine powder. Open the lid, stir the bottom, replace the lid, and grind again until the powder is uniformly fine. To the dry ingredients in the food processor, add 3 eggs (at room temperature), 1 teaspoon guar gum (optional, for slightly less crumbling), 2 teaspoons pure vanilla extract, zest of 1/2 lemon or orange, 1 teaspoon almond extract (optional), and 1/2 teaspoon ground anise seeds (optional). Pulse the nuts in briefly so they’re evenly distributed but not mush. Coat your hands with a bit of coconut oil. Remove the dough from the food processor. Divide it into two equal parts and place on the baking sheets. Shape each piece into a rectangular log about 10 inches long, 2 inches wide, and 1 inch thick at the thickest point. Bake for 20 minutes. If they begin to crack, remove from oven before they crack deeply. Let cool for 20 to 30 minutes in the pan on a rack. With a sharp knife on a cutting board, carefully slice each log diagonally into 1/2-inch-thick biscotti or a bit thicker. Place each piece flat on its side on the baking sheets. Bake for 15 to 20 minutes at 325°F. Turn over each slice and bake for 15 additional minutes, until slightly golden brown on the top. Transfer to a wire rack or a plate to cool. Serve after dinner with Healthy Choice’s vanilla bean Greek yogurt or enjoy with breakfast! Store extras in an airtight container.

A few more tips with the spaghetti squash. When selecting, be certain it is hard and surprisingly heavy for its size. Avoid squash with soft spots and green in color. Once home, store your spaghetti squash in a cool, dry place. You may also choose to freeze. After cutting, wrap the squash in plastic and store it in your refrigerator no more than two days.

Monja!

Be Fit. Be Strong. Be Well.
Adriana

Share this:

  • Email
  • Facebook
  • LinkedIn
  • Pinterest
  • Pocket
  • Reddit
  • Twitter
  • Tumblr
  • Print

Like this:

Like Loading...

Vitamin E for Hot Flashes

24 Monday Jun 2013

Posted by Adriana Falco in Anti-Aging, Diet, Health and Wellness, Vitamins

≈ Leave a comment

Tags

Hot Flashes, Menopause, Perimenopause, Vitamin E

week71My cousin Patricia is 10 years older than me and is experiencing hot flashes. I have heard stories from other relatives and co-workers who say they can come on at any moment and that they are dreadful. They can arrive in the middle of the night while sleeping – causing the kick off of covers – or right in the middle of first meeting with a new important client.

Patricia suggested I should ask my own mother at what age she first experienced the change of life and how were her hot flashes. Did she get them frequently or just occasionally?

Hot flashes, or hot flushes, are a sudden and quickly passing sensation of heat often is accompanied by a red, flushed face and sweating. It is a symptom of menopause and perimenopause and is caused by circulation changes. More than two-thirds women experience hot flashes during perimenopause and almost all women during menopause.

So I called my dear mom, who is still a whipper snapper in a lot of ways. When I posed the question to her, she said she was 50 when her menstrual cycle stopped for good, but for hot flashes, she never had any. Nada. Zip.

“But why not” I immediately asked?

“I took vitamin E. Just 400 daily,” she point blank responded.

Mom is so still on it, even at 88 years young. She then told me the story of her co-worker in a library where she volunteered while I was in elementary school. The head librarian complained often of the hot flashes and how unbearable they had become. Listening to her, my mother suggested that she take 400 international units (IUs) of vitamin E every night before bed. Not too long after, the librarian was thanking my mother for curing her flashes and gave her the honorary title of Dr. Falco.

Sure enough, Mom is right – again. As backed up by clinical studies published in “Journal of the International Menopause Society” and “Journal of Managed Care Pharmacy,” taking vitamin E daily at mealtime can help significantly reduce menopausal hot flashes as it acts as an estrogen substitute. It also replenishes electrolytes lost through perspiration and provides cellular protection from oxidative stress.

Some natural dietary sources of digesting vitamin E include wheat germ, safflower oil, olive oil, whole grains, peanuts, pecans, walnuts and almonds.

Other remedies to help ward off hot flashes include exercising at least for 30 minutes daily, keeping your room cool, wearing light layers of clothes, and trying deep slow abdominal breathing of six to eight breaths per minute – 15 minutes in the morning, 15 minutes in the evening and at the onset of hot flashes. You may also try taking a vitamin B complex and Ibuprofen. Moreover, try to eliminate or avoid caffeine, alcohol, spicy foods, cigarette smoke and stress.

Since vitamin E is fat soluble and can become toxic from overdose, consult a physician before starting supplementation. Your primary physician can also recommend the right daily dosage. Not it may be two to six weeks before the effects are felt.

Good luck, ladies!

Be Fit. Be Strong. Be Well.
Adriana

Share this:

  • Email
  • Facebook
  • LinkedIn
  • Pinterest
  • Pocket
  • Reddit
  • Twitter
  • Tumblr
  • Print

Like this:

Like Loading...

Following My Mother’s Footsteps into a Healthy Lifestyle

05 Thursday May 2011

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

≈ 2 Comments

Tags

Andrew Weil, Health, Isadore Rosenfeld, Jack LaLanne, James Balch, Linus Pauling, Mara Carrico, Mehmet Oz, Nutrition, Prescription for Natural Cures, Robert Kowalski, Stephen Sinatra, Steven Pratt, Vitamins, Yoga

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

Share this:

  • Email
  • Facebook
  • LinkedIn
  • Pinterest
  • Pocket
  • Reddit
  • Twitter
  • Tumblr
  • Print

Like this:

Like Loading...

Adriana Falco

  • About the Blogger

Like Us on Facebook

Like Us on Facebook

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 319 other subscribers

Recent Posts

  • Getting through Holiday Eating: 10 Survival Tips to Avoid Weight Gain December 13, 2014
  • Preventing the Winter Blues November 16, 2014
  • My Favorite Paleo Recipes – Part 6: Desserts April 10, 2014
  • My Favorite Paleo Recipes – Part 5: Dinner April 7, 2014
  • My Favorite Paleo Recipes – Part 4: Appetizers April 3, 2014
  • My Favorite Paleo Recipes – Part 3: Lunch March 31, 2014
  • My Favorite Paleo Recipes – Part 2: Snacks March 27, 2014
  • My Favorite Paleo Recipes – Part 1: Breakfast March 24, 2014
  • What’s All the Hype About CrossFit? March 20, 2014
  • Eating a Paleo Diet March 17, 2014

Search Blog Topics

Categories

  • Abdominal Muscles
  • Anti-Aging
  • Book Review
  • Cardio
  • Cycling
  • Diet
  • Exercising
  • Fitness Classes
  • Golf
  • Health and Wellness
  • Healthy Getaway
  • Hiking
  • Metabolism
  • Muscles
  • New Year's Resolutions
  • Nutrition
  • Paleo
  • Personal Trainer
  • Pilates
  • Recipes
  • Running
  • Setting Goals
  • Skiing
  • Skincare
  • Sleep
  • Sports
  • Swimming
  • Top 10 Lists
  • Training
  • Vitamins
  • Weight Training
  • Yoga

Fit Past 40 Archives

Follow @ FitnFun

  • RT @natemook: I’ve never seen anything like this. Yesterday we installed a displaced pet feeding station in Kramatorsk (with your support!)… 3 months ago
  • RT @waylay_io: And we are live from @GSMA @MWCHub Las Vegas 2022. Waylay's Arabinda Bose, CTO North America & Adriana Falco, CMO are ready… 4 months ago
  • RT @waylay_io: The hard work continues on day 2 of @tmforumorg DTW, meet us at booth #312 to learn how carriers can revolutionize their ap… 4 months ago
  • Not sure who else watched The Jetsons by #HannaBarbera, but today is the space-age sitcom’s 60th anniversary! So if… twitter.com/i/web/status/1… 4 months ago
  • RT @waylay_io: Today is International Dog Day!!! To celebrate, we created a video of our employees’ lovable pooches. Share your dog’s photo… 5 months ago

Recent Tags

Abdominal exercise abs Aerobic exercise American Heart Association Anti-Aging Bananas Blood sugar Blueberry Breakfast Cardio Caveman Diet Cellulite Circuit training Connective tissue Crunch (exercise) diet Dietary fiber Dieting Diet soda DVD Eating Clean Energy Bars Exercise ball exercising fast twitch muscle fiber Fat Fat Flush Plan Fitness Fitness Classes fitness over 40 fitness past 40 Fruit Gym Health health and wellness healthy living Hiking Metabolism Muscle New Year’s resolutions Paleo Pancakes Peanut butter Personal trainer Personal Training Phosphoric acid Physical exercise Physical fitness Pilate Pilates Pumpkin Recipes Riding Horses Running Running Outdoors Setting Goals Ski Skiing Skin Sleep disorder Sodium benzoate Soft drink Spaghetti Squash sport Sports Strength training Sugar substitute Travel Weight loss Weight training Winter Blues Winter sport Yoga Zucchini Zumba

Archives

Blog at WordPress.com.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
  • Follow Following
    • Fit Past 40 Blog
    • Join 68 other followers
    • Already have a WordPress.com account? Log in now.
    • Fit Past 40 Blog
    • Customize
    • Follow Following
    • Sign up
    • Log in
    • Report this content
    • View site in Reader
    • Manage subscriptions
    • Collapse this bar
 

Loading Comments...
 

    %d bloggers like this: