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The Lesser-Known Pain-Relieving Properties of Caffeine

19 Sunday Mar 2023

Posted by Adriana Falco in Caffeine, Diet, Nutrition, Pain Management, pain relief

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Caffeine, Chocolate, Coffee, Dark Chocolate, diet, Energy Bars, Energy Drinks, Headaches, Pain Management, pain relief, Soda, Tea

Pain is a common sensation experienced by many people, and it can range from mild discomfort to severe agony. Over-the-counter pain relievers like ibuprofen, acetaminophen, and aspirin are readily available and can be effective in treating mild to moderate pain. Heat and ice may also be applied to relive or reduce pain and so can soaking in magnesium or Epsom salts.

However, some individuals may experience chronic pain that requires additional relief and want to avoid taking prescribed pain meds. One potential option to consider is caffeine, a naturally occurring stimulant found in a variety of sources such as coffee, tea, energy drinks, and dark chocolate, which has been linked to reduce the risk of heart disease, stroke, and certain types of cancer. In addition to this and its well-known effects on one’s energy and endurance, caffeine also has surprising pain-relieving properties and may be a key staple to your pain management treatment plan.

I stumbled upon this discovery to caffeine as a pain reliever personally after finishing an ultra-marathon and continuing to eat one to two packets of Clif black cherry energy blok chews a day, which contains 50 milligrams of caffeine per 2.1-ounce packet. As a non-coffee and non-tea drinker, it was great boost for my morning runs and the perfect lift in the afternoons before an afternoon athletic activity. At the same time, I noticed my longstanding leg and back pain that I had leading up to that race had disappeared post-race and I didn’t know what to contribute as the reason. I had stopped physical therapy and not added any other pain relief treatment. It wasn’t until I stopped taking the energy bloks that the pain soon returned thereafter is when I made the dotted line connection and did some research.   

How Caffeine Relieves Pain

It turns out that caffeine has been shown in studies to have pain-relieving effects by blocking adenosine receptors in the brain. Who knew? Adenosine is a chemical that plays a role in promoting sleep and suppressing arousal, and it is also involved in the regulation of pain. When caffeine blocks adenosine receptors, it can reduce the perception of pain.

All of this was quite a surprise finding for me. As a person and athlete who has had my fair share of injuries that have caused pain over the years, my treating healthcare providers and physical therapists have only suggested pain prescriptions (which I always turned down), physical therapy (a hit-or-miss), and sometimes injections (also a hit-or-miss) but never suggested to add caffeinated foods to my daily diet. This, I had to discover on my own.

Caffeine can also enhance and boost the effects of other pain-relieving medications. A study published in The Journal of Pain found that combining caffeine with acetaminophen (the active ingredient in Tylenol) resulted in a more significant reduction in pain compared to acetaminophen alone.

“The involvement of caffeine in pain management has gotten minimal attention in the past, but it is getting more attention now,” wrote Sri Harsha Boppana, Michael Peterson, Austin Du, Simhachalam Kutikuppala, and Rodney Gabriel in the published Caffeine: What Is Its Role in Pain Medicine?, a medical article written with the purpose to clarify the role of caffeine as a pain reliever and to stimulate the interest of researchers like myself.

Safe Daily Intake of Caffeine

While caffeine has benefits like improved mental alertness, enhanced physical performance, reduced risk of certain diseases and pain relief, it is essential to consume caffeine in moderation. It is important to follow the recommended daily intake of caffeine based on your age, gender, and individual tolerance, which is usually specified on the packaging.

The Mayo Clinic suggests that most adults can safely consume up to 400 milligrams of caffeine per day, which is roughly the amount found in four 8-ounce cups of coffee. Studies have found 100 to 130 milligrams of caffeine added to drugs, such as ibuprofen or paracetamol, is a safe and effective dose. If you are consuming caffeinated beverages to alleviate pain, it is recommended to consult with your healthcare provider regarding appropriate dosage. Additionally, some individuals are sensitive to caffeine or have underlying medical conditions and may need to consume less. I, myself, can only tolerant about 100 to 125 milligrams of caffeine total a day.

Sources of Caffeine

Below is a list of beverages and foods containing varying amounts of caffeine. It’s worth noting that the amount of caffeine can vary widely between different brands and types of food and drinks, and can also depend on factors, such as the brewing method or preparation technique.

  • Coffee drinks: A typical cup of coffee contains around 95 milligrams of caffeine. The caffeine content in coffee can vary depending on the type of coffee bean, brewing method, and serving size. Specialty coffee drinks can contain significantly more caffeine due to added espresso shots or other sources of caffeine.

  • Teas: The caffeine content in tea can vary depending on the type of tea, the brewing method, and the steeping time. Black tea, which is made from fermented tea leaves, contains around 47 milligrams of caffeine per cup versus green tea, made from unfermented tea leaves, contains approximately 29 milligrams.

  • Sodas: Sodas, such as colas and other carbonated drinks, often contain caffeine as a flavoring agent and a stimulant. One of the most popular brands, Coca-Cola, offers regular and diet varieties that contain around 34mg and 46mg of caffeine per 12 ounces serving, respectively. Another well-known brand, Pepsi, offers similar caffeine levels in their regular and diet drinks, with around 38mg and 35mg of caffeine per 12 ounces serving, respectively.

  • Energy drinks and powders: Energy drinks can contain high levels of caffeine, with some brands containing up to 500 milligrams per can. There are many brands on the market, such as Red Bull, CELCIUS®, and Liquid I.V.®. After a bad reaction to Red Bull years ago, I personally stay away from energy drinks and powders.

  • Energy bars: Select energy bars can contain varying amounts of caffeine. Popular brands include Clif Bar Energy + Caffeine and KIND Energy bars have 50 milligrams of caffeine per serving and Better Than Coffee, French Roast and Julian Bakery Paleo Thin Protein Bar, Espresso, each contain 100 milligrams.

  • Energy liquid gels and gel blocks: Energy liquid gels and gel blocks, a popular choice among endurance athletes and runners, contain different amounts of caffeine. One popular brand, GU Energy, offers a “GU Energy Gel” that contains 20mg of caffeine per serving while CLIF offers a “Shot Energy Gel” that contains 50mg of caffeine per serving. Energy gel blocks by Honey Stinger contain around 32mg.

  • Chocolates: The amount of caffeine in dark chocolate varies depending on the type of chocolate and serving size. The darker the chocolate, the higher the caffeine content. Brands such as Lindt Excellence 85%  and Green & Black’s Organic 85% have 23 to 24mg of caffeine per serving. Other brands, such as Hershey’s Special Dark, contain around 20mg.

  • Ice creams, frozen yogurts and dairy drinks: Caffeine in ice creams, frozen yogurts and dairy drinks is more commonly just adding a flavoring agent like chocolate or coffee rather than for its stimulant properties. Brands include Oikos Pro Fuel (10 milligrams per 10 ounces) and Bang! (125 milligrams per scoop).

  • Chewing gum: Caffeine in chewing gums is a relatively new product on the market and is a convenient way to consume caffeine on the go. Caffeine amounts greatly vary in the caffeinated gum brands and includes Awaken gum (12 milligrams), Jolt gum (45 milligrams), and Military Energy Gum (100 milligrams).

The Dangers of Caffeine

There is also a flipside to consuming caffeine and it’s important to be aware of caffeine’s potential negative health consequences. Excessive caffeine consumption can have adverse effects on some people, such as restlessness, increased heart rate, and high blood pressure. It may also not be not suitable for those with certain medical conditions such as acid reflux or anxiety disorders who may need to limit their intake or avoid it altogether.

Caffeine can be addictive and disrupt sleep patterns, leading to chronic sleep deprivation like insomnia and additional health problems. When stopping, it can cause withdrawal symptoms such as headaches, fatigue, irritability, and difficulty concentrating. Excessive consumption can also have adverse effects on the cardiovascular system, cause dehydration, worsen psychiatric conditions, and lead to anxiety and panic attacks.

Certain sodas and energy drinks contain very high levels of caffeine and other stimulants, which may increase the risk of adverse effects, like rapid heart rate, high blood pressure, and anxiety. I had bad reactions to Diet Mountain Dew (90milligrams per 20 ounces), which gave me exploding headaches, and Red Bull (80 milligrams per 8.46 ounces), which gave me my first and only case of vertigo after developing a habit of drinking it daily. I stopped cold turkey both and never had the migraine-like headaches or vertigo ever again. (Side note, I immediately sought treatment for vertigo from an ENT specialist and was completely healed after receiving the Epley maneuver.)

Key Takeaways on Caffeine

Caffeine can have surprising pain-relieving benefits, but it is essential to consume it in moderation and to consider other factors, such as potential side effects and interactions with other medications or medical conditions.

If you choose to use caffeine to manage your pain, it is recommended that you first consult with your healthcare provider to determine the appropriate dosage and ensure that it does not interfere with any other medications you may be taking.

Below are five key takeaways to adding caffeine to your diet for pain management.

  1. First and foremost, consult with your GP before adding caffeine to your diet to determine if caffeine is ideal to help alleviate your pain.
  2. Determine which caffeinated food or beverages you will be consuming and if it will be in combination with any caffeinated medications.
  3. It’s crucial to always consume caffeine in moderation. Know your intake limits to caffeine, how much to digest, and how often.
  4. If needly, adjust the amount of your caffeine intake and frequency based on your reaction and results.
  5. If you having any adverse reactions to caffeine, contact your GP immediately before completely stopping as your GP may suggest tapering down your caffeine intake to reduce the possibility of withdraws side effects.

By understanding how caffeine works to relieve pain and being mindful of safe intake levels, you can use this popular stimulant to your advantage.

Be Fit. Be Strong. Be Well.
Adriana

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My Favorite Paleo Recipes – Part 2: Snacks

27 Thursday Mar 2014

Posted by Adriana Falco in Health and Wellness, Nutrition, Paleo, Recipes

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Baked Zucchini Chips, Carmel Apple Dip, Cauliflower Popcorn, Caveman Diet, Cinnamon Glazed Almonds, Energy Bars, Paleo, Raw Cashew Balls, Recipes, Snacks, Stuffed Apples

week106Who doesn’t love to snack? That little indulgence in-between meals to help keep metabolism energy levels going and consistent. Some people love sweet, some love salty, and many love both as long as it’s delicious – but more importantly, healthy! Below are some of my favorite and simple recipes for a healthy snack Paleo-style! Remember to send me your own favorite Paleo snack recipes. Enjoy!

Baked Zucchini Chips
For the chip eater in your home! Preheat oven to 225° F. Line a baking sheet with parchment paper or nonstick foil, and spray with canola oil. Set aside. Slice 1 zucchini into thin medallions, about the thickness of a quarter. Place slices on baking sheet sprayed with and spray tops lightly with additional cooking spray. Sprinkle with seasonings of your choice. Place in preheated oven and bake 45 minutes. Rotate baking sheet, and bake an additional 30-50 minutes, until chips are browned and crisped to your liking. These are best eaten within a couple hours of removing from the oven, as they start to get chewy if left out. One zucchini yields one serving, 1/4 to 1/3 cup of chips depending on the size of your squash.

Carmel Apple Dip
Perfect in the fall and year round! Combine 1 cup pitted Medjool dates (about 8 to 10), 2 tablespoon full fat canned coconut milk, 1/4 teaspoon sea salt, and 1/2 teaspoon pure vanilla extract in the bowl of a food processor and process until smooth. Scrap down the sides if needed. Scoop out and place in a bowl. Serve with your favorite sliced apples and enjoy! Store extra in an airtight container in the refrigerator for up to two weeks.

Cauliflower Popcorn
A healthy makeover of a family favorite! Soak 1/4 cup raw cashews in 1/4 cup of water for 1 to 2 hours. Pour off the soaking water, and transfer your soaked nuts to a blender. Add another 1/4 cup of water and 1/2 teaspoon sea salt to your nuts in the blender. Blend until smooth. In a large bowl, pour the cashew mixture over the 1 head of cauliflower cut into florets and toss to coat. Spread out on teflex sheets or parchment paper. Dehydrate at 115° F for 12 to 24 hours.

Cinnamon Glazed Almonds
These are simply irresistible! In a saucepan, mix 1/2 cup water, 1 to 2 tablespoons cinnamon and 1 cup coconut palm sugar and bring to a boil. Stir in 2 cups soaked raw almonds and reduce heat to medium. Continue stirring mixture for about 25 to 30 minutes until mixture becomes very chunky. All liquid must evaporate to cause mixture to crystallize on the almonds. Immediately spread the almonds out on a sheet with aluminum foil or wax paper. Allow to cool for at least 5 minutes before eating. Serves 6.

Energy Bars
Running around during the day? Make these ahead of time to bring with you! Place 2 cups hulled fresh strawberries and 13 pitted Medjool dates (about 2 cups) into a food processor or high-powered blender. Process into a slightly chunky puree and not completely smooth. Pour fruit puree into a bowl and evenly mix in 1/4 cup flax seeds, 3/4 cup pumpkin seeds, 1/2 cup sesame seeds, and 1/8 cup chia seeds. Add sea salt to taste (optional) if you are using salted pumpkin seeds. Spread the mixture onto a food dehydrator tray lined with parchment paper or a dehydrator sheet. The mixture should be about one-eighth-inch thick. Dehydrate at 105° F for about 24 hours. After about 12 to 18 hours and when the top is no longer sticky to the touch and the bottom can easily peel off the parchment/dehydrator sheet, flip the mixture over so the top is now the bottom. This will help evenly dehydrate both sides. The bars are done when they have a fruit leather texture, not completely crispy like a cracker. Cut into bars using a pizza cutter and store in an airtight container, in a cool dark place. Can be stored six months to one year and less if not in an airtight container and the environment is warmer than 70° F.

Raw Cashew Balls
These are great for picnics! Place 1 cup pitted and chopped Medjool dates in a food processor and process until smooth. Add 1 cup cashews and 1/2 cup cashew butter. Process until the mixture forms a dough ball. Once a dough ball has formed, move the dough to a plate and form the mixture into 16 equal sized balls, refrigerate for at least an hour to harden and enjoy! You can also substitute the cashews and cashew butter for almond and almond butter.

Stuffed Apples
This is super easy and one of my favorites as I love the combination! Select your favorite apple (mine are the green Granny Smith!), one for each person you will be serving. Wash, dry and core the center of the apple without cutting it open. Scoop your favorite nut butter in center (I use almond). That’s it! It’s ready to eat! Wrap it in plastic if you are taking it on the go.

Be Fit. Be Strong. Be Well.
Adriana

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10 Protein Energy Bars Worth Every Bite

09 Thursday Jan 2014

Posted by Adriana Falco in Diet, Nutrition, Top 10 Lists

≈ 4 Comments

Tags

Best Protein Energy Bars, Energy Bars, Protein Bars, Top Protein Energy Bars

week82Like many of us, I am a person on the go. After waking up in the mornings and before taking off, I go over my day, pack a lunch if it’s a work day, and will grab an energy bar “just in case” I am running late for dinner or when I’m heading out for a physical activity. On occasion, the bar may even be a replacement meal for when I have a large dinner engagement planned or need to watch my calorie intake.

When shopping at my favorite market, there is one side of one isle that dedicated completely to protein energy bars. Five shelves high and unsure of how exactly how long in length, this side aisle is filled with all sorts of bars from crunchy ones, chewy, crispy, crème, gel and gummy like, and ones that, well, are like chowing down on a brick! With so many choices, which one is a girl to choose?

With so many protein energy bars now on the market today, deciding on which one you like best is a personal journey of trial and error based on taste, texture, smell, dietary needs and preferences, and nutritional value. That being said, the following are 10 of my favorite protein energy bars.

Atkins Advantage Meal Bar – Cookies n’ Crème
One of my absolute favorites, this crunchy cookie layer topped with cream and coated in chocolate bar not only tastes great, it will satisfy your hunger! Nutrients: 180 Calories, 80 Fat Calories (6g Saturated Fats, 0g Trans Fats), 15g Protein, 170mg Sodium, 140mg Potassium, 20g Total Carbs (10g Dietary Fiber, 1g Sugars).

Balance Bar – Dark Chocolate Crunch
Chocolate lovers beware! Rich, chewy, and dreamy, get your dark chocolate fix with this delicious gluten-free bar with dark chocolate coating over a crunchy cookie base. Nutrients: 180 Calories, 60 Fat Calories (4g Saturated Fats, 0g Trans Fats), 13g Protein, 190mg Sodium, 150mg Potassium, 20g Total Carbs (4g Dietary Fiber, 12g Sugars).

Clif Bar Natural Energy Bar – Oatmeal Raisin Walnut
Packed with 23 vitamins and minerals and filled with organic rolled oats, walnuts, raisins, and cinnamon, this bar can provide the energy you need for your next adventure! Nutrients: 240 Calories, 50 Fat Calories (.5g Saturated Fats, 0g Trans Fats), 10g Protein, 160mg Sodium, 240mg Potassium, 43g Total Carbs (5g Dietary Fiber, 22g Sugars).

Clif Builder’s Protein Bar – Crunchy Peanut Butter
Containing 40 percent of the recommended daily allowance and packed full of organic peanuts and peanut butter, this crunchy bar will help you recover faster after exercising. Nutrients: 280 Calories, 10 Fat Calories (5g Saturated Fats, 0g Trans Fats), 20g Protein, 370mg Sodium, 140mg Potassium, 30g Total Carbs (2g Dietary Fiber, 23g Sugars).

Detour Runners Bar – Chocolate Chip Cookie
Made with runners in mind who are hard on their knees, this contains whey protein and MicroLactin, a naturally occurring anti-inflammatory derived from milk proteins to improve joint health and function. Nutrients: 200 Calories, 30 Fat Calories (3g Saturated Fats, 0g Trans Fats), 12g Protein, 55mg Sodium, 29g Total Carbs (4g Dietary Fiber, 9g Sugars).

Luna Who Nutritional Bar – Carrot Cake
Is this dessert? Maybe! Regardless, it’s an indulgent cinnamon-spiced bar with carrots, walnuts, white soy chips, and sweet raisins, drizzled with creamy vanilla icing. Yum! Also try White Chocolate Macadamia. Nutrients: 180 Calories, 50 Fat Calories (2.5g Saturated Fats, 0g Trans Fats), 8g Protein, 130mg Sodium, 90mg Potassium, 25g Total Carbs (3g Dietary Fiber, 13g Sugars).

QuestBar Natural Protein Bar – Chocolate Peanut Butter
A bar with none of the guilt! With 20 grams of protein and only 1 gram of sugar this gluten free, this high fiber bar is simply delicious and nutritious. Also try the Chocolate Brownie. Nutrients: 170 Calories, 45 Fat Calories (1g Saturated Fats, 0g Trans Fats), 20g Protein, 340mg Sodium, 380mg Potassium, 24g Total Carbs (19g Dietary Fiber, 1g Sugars).

PowerBar Harvest Energy – Apple Cinnamon Crisp
Filling, delicious, and packed with nutrition, these bars are designed to provide extra energy in a naturally flavored, whole-grain bar. Also try the Peanut Butter Chocolate. Nutrients: 240 Calories, 35 Fat Calories (1g Saturated Fats, 0g Trans Fats), 9g Protein, 140mg Sodium, 200mg Potassium, 42g Total Carbs (5g Dietary Fiber, 20g Sugars).

Power Crunch Protein Energy Bar Original – French Vanilla Crème
If you like cupcakes, then this bar is the one for you! Light and airy, you might not be able to eat just one of these whey protein, crème-filled wafers! Also try the Peanut Butter Crème. Very low glycemic response and diabetic-friendly. Nutrients: 205 Calories, 105 Fat Calories (5g Saturated Fats, 0g Trans Fats), 14g Protein, 75mg Sodium, 115mg Potassium, 0g Total Carbs (1g Dietary Fiber, 5g Sugars).

Promax Energy Bar – Cookies n’ Cream
This yummy bar is my most recent find. High in protein and low in fat, it is quite sizeable and filling enough to get you through to your next meal, unlike most bars with similar nutritional value. Nutrients: 270 Calories, 40 Fat Calories (3g Saturated Fats, 0g Trans Fats), 20g Protein, 250mg Sodium, 250mg Potassium, 40g Total Carbs (1g Dietary Fiber, 30g Sugars).

Is your mouth watering yet? If so, happy snacking!

Be Fit. Be Strong. Be Well.
Adriana

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Three Favorite Fat Flush Plan Recipes

05 Friday Oct 2012

Posted by Adriana Falco in Diet, Nutrition, Recipes

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Casseroles, Energy Bars, Fat Flush Plan, Recipes. Smoothies, Sweet Potato

There is no doubt that Ann Louise Gittleman is a visionary health expert and trendsetter. As shared in my previous blog “Book Review: The Fat Flush Plan by Ann Louise Gittleman, Ph.D., C.N.S.,” her “Fat Flush Plan” is a groundbreaking low carb, detox diet program that has helped millions to rid themselves of excess weight fat and bloat, support their liver, clean up their lymph, and help to eliminate the appearance of their cellulite – for good as long as they maintain the “Lifestyle Eating Plan.”

I was one of those millions who have tried her diet and with great success. I dropped weight and lost what little cellulite I had. Now a follower of the “Lifestyle Eating Plan,” I thought I would share three of my favorite fast flush plan recipes. All include the Fat Flush Body Protein, a gluten and dairy-free protein powder – containing yellow pea protein, brown rice protein, vanilla bean extract, guar gum, inulin, and stevia – and one of the highest protein efficiency ratios available. The Fat Flush Body Protein contains 20 grams of protein per serving and will keep you sustained and energized for several hours, preventing cravings and temptations while stabilizing your blood sugar. The Blueberry Smoothie below is my absolute favorite and I make it daily. Even my daughter likes it!

Sweet Potato Casserole: Preheat oven to 325° F. Lightly coat a 9-inch square baking dish or pie plate with olive oil spray. Combine 2 medium sweet potatoes (peeled, cubed and cooked), 3 eggs, 1/2 c. water, 2 scoops Fat Flush Body Protein (vanilla), 1 tsp. cinnamon, 1/2 tsp. cloves and 1/4 tsp. ginger in blender or food processor until well blended. Pour into baking dish or pie plate. Bake for about 30 minutes, until knife inserted into center comes out clean. Reheat at 250° F for about 15 minutes, or until warm. (Note: This dish may be made up to 3 days ahead; cover and refrigerate. Can also be frozen.) Serves 6.

Energy Bars: Heat oven to 300° F. Lightly coat bottom of a 9-inch baking dish with olive oil spray. In a small bowl, mix dry 1 c. nut flour (almond or hazelnut), 1/2 cup Fat Flush Body Protein (vanilla or chocolate) and 1 packet Stevia Plus (optional) together. Add 2 tbsp. unsweetened organic nut butter (almond or hazelnut) and 1/4 c. shredded apples or pears. Mash together with a fork until mixture can be formed into a ball. You may need to add a bit more fruit or nut butter for dough to hold together. Press firmly into the bottom of baking dish to ensure a densely packed bar which won’t crumble. Dough will come about half-way up pan.Lightly cut into 6 equal-sized bars. Bake for 15 minutes. Let cool, cut again along scored lines. With a spatula, carefully remove from pan. Wrap bars individually; freeze until needed. Makes 6 bars.

Blueberry Smoothie: Combine 8 oz. cran-water (1oz. 100% unsweetened cranberry juice to 7 oz. of water), 1 scoop Fat Flush Body Protein (vanilla), 1 c. fresh or frozen blueberries, 1 tbsp. flaxseed oil, 1 tbsp. flax or chia seeds, and ice cubes (optional) in a blender until blend into smooth. Serves 1.

Be Fit. Be Strong. Be Well.
Adriana

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