Spend a lot of time in a chair hunched over your computer? Chances are you have over stressed trapezius muscles. The trap is the muscle that extends from the back of your head, across your shoulders and down the back. Women with tight shoulder muscles and neck were given simple exercises as a remedy. The level of pain was cut down by 50% after a few weeks. What are those exercises?
1)SHRUGS
2)ONE ARM ROW
3)UPRIGHT ROW
4)REVERSE FLY
5)SHOULDER ABDUCTION
Go surfin'
metafilter.com
rescue a wet laptop
fitbit.com
use more calories/day
seriouseas.com
food ideas
eatwild.com
find foods not genetically modified
cnet.com
unbiased reviews of electronics
tripit.com
email the details of your trip ~it will
organize it all and send an itinerary
ADD AN HOUR - BLAST AWAY FAT
Want to burn 3 times more fat? The Journal of Strength and Conditioning Research published a study that could help exercisers burn 3 times more fat. Simply add 2 half hour sessions of exercise to your routine. Researchers found that those women who exercised for 8 weeks, 30 minutes twice a week lost 4 lbs of fat. Those that added two more sessions per week lost 13 lbs of fat
Tuesday, March 16, 2010
Sunday, March 14, 2010
WHY JUMP ROPE?
Blame it on the Egyptians. They started with using vines to jump.
The benefits of this simple but yet complex training technique ranks as an ideal brain exercise, bone builder, and as one of the most efficient ways of improving cardiovascular fitness in as little as ten minutes.
According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:
• 30 minutes of jogging
• 2 sets of tennis singles
• 30 minutes of racquet and handball playing
• 720 yards of swimming
• 18 holes of golf
• ACRO-JUMPING
• JUMP ROPE ENTERTAINMENT
In addition, jumping helps to develop the left and right hemispheres of the brain, to further improve spacial awareness and reading skills, and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.
The benefits of this simple but yet complex training technique ranks as an ideal brain exercise, bone builder, and as one of the most efficient ways of improving cardiovascular fitness in as little as ten minutes.
According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:
• 30 minutes of jogging
• 2 sets of tennis singles
• 30 minutes of racquet and handball playing
• 720 yards of swimming
• 18 holes of golf
• ACRO-JUMPING
• JUMP ROPE ENTERTAINMENT
In addition, jumping helps to develop the left and right hemispheres of the brain, to further improve spacial awareness and reading skills, and increases memory and mental alertness. Jumping on balls of the feet requires the body and mind to make neural muscular adjustments to imbalances created from continuous jumping. As a result jumping improves dynamic balance and coordination, reflexes, bone density and muscular endurance.
Monday, March 8, 2010
Turn stressed in to desserts
Busy mind?
Meditate
Negative internal banter?
Music
Unspoken anger?
Journaling
Sore back?
Yoga
Sluggish?
Reduce alcohol intake
Tight muscles?
Massage
Belly bulge?
More sleep
Meditate
Negative internal banter?
Music
Unspoken anger?
Journaling
Sore back?
Yoga
Sluggish?
Reduce alcohol intake
Tight muscles?
Massage
Belly bulge?
More sleep
A NEW SPIN ON REHAB
Platelet-rich plasma treatments are growing in popularity. “Blood-spinning” or PRP is platelet rich plasma therapy. Tiger Woods underwent the procedure to help recover fast from surgery on his left knee. PRP therapy treatments have been used for over a decade. It is used for sport-related injuries; sever tendinitis, plantar fasciitis and muscle and ligament tears. The procedure takes less than 45 minutes and is less invasive than injections. It is a great option for older athletes because of the slower healing time.
Blood is taken from a vein near the elbow; about 20-6 milliliters. In a centrifuge, platelet-rich plasma is separated from re-blood cells in about 15 minutes. A concentrate of platelets, which promote repair and growth are injected into the injury. The athlete can recover faster because the healing of powers of platelets has been applied to the injury.
Blood is taken from a vein near the elbow; about 20-6 milliliters. In a centrifuge, platelet-rich plasma is separated from re-blood cells in about 15 minutes. A concentrate of platelets, which promote repair and growth are injected into the injury. The athlete can recover faster because the healing of powers of platelets has been applied to the injury.
Thursday, March 4, 2010
How sweet it is!
Have you heard of Stevia or Agave nectar?
With the desire of many who want a "natural" artificial sweetener, you will hear or see these two products soon.
Stevia is taken from the leaves of a South American herb. It is calorie free. The color of the packets are green or green and white. It is about 300 times sweeter than sugar. Many find it appealing to use a sweetener that is derived from a plant, rather than a laboratory. It is great for anyone who must watch sugar intake.
Agave nectar is another natural sweetener. It comes from the same plant that makes tequila. It is NOT calorie free. It has more in common to honey. But it has a very low glycemic index. A warning to diabetics! Agave is still a sugar.
Agave nectar comes in light~amber and caramel flavor. Its thin consistency lends itself to be a great replacement for high-fructose corn syrup.
With the desire of many who want a "natural" artificial sweetener, you will hear or see these two products soon.
Stevia is taken from the leaves of a South American herb. It is calorie free. The color of the packets are green or green and white. It is about 300 times sweeter than sugar. Many find it appealing to use a sweetener that is derived from a plant, rather than a laboratory. It is great for anyone who must watch sugar intake.
Agave nectar is another natural sweetener. It comes from the same plant that makes tequila. It is NOT calorie free. It has more in common to honey. But it has a very low glycemic index. A warning to diabetics! Agave is still a sugar.
Agave nectar comes in light~amber and caramel flavor. Its thin consistency lends itself to be a great replacement for high-fructose corn syrup.
You say polenta I say cornmeal....
I have a favorite story about my Dad.
My husband and I took my parents to a fancy Italian restaurant when we lived in New York. My Dad looked at the menu and laughed! Polenta was one of the expensive dishes listed.
He told us that polenta was a staple to all poor Italians during the depression. My Nona would heap the polenta on the plates of her kids. She would put one piece of meat and sauce on the top. The rule was you had to eat the polenta first~then the meat.
It was filling, delicious and CHEAP!
I love polenta! I hated to make polenta..... Until I found an easy recipe that makes creamy polenta~ free of lumps.
Pour water into a wide deep pot, stir in the polenta bake; stir; bake; stir done!
Add your sauce and enjoy..
8 cups water
1 teaspoon salt
2 cups polenta
2 or 3 tablespoons olive oil(butter)
1/4 cup fresh Parmigiana-Reggiano
Heat oven to 350. In a 3 or 4 quart oven proof pot combine water, salt, polenta and olive oil. Bake uncovered for 1 hour 20 minutes. Stir the polenta and bake 10 more minutes. Remove the pot and stir in the grated cheese. Let it rest for 5 - 10 minutes and serve it...
It may also be cooled and sliced, wrapped in wax paper and frozen.
My husband and I took my parents to a fancy Italian restaurant when we lived in New York. My Dad looked at the menu and laughed! Polenta was one of the expensive dishes listed.
He told us that polenta was a staple to all poor Italians during the depression. My Nona would heap the polenta on the plates of her kids. She would put one piece of meat and sauce on the top. The rule was you had to eat the polenta first~then the meat.
It was filling, delicious and CHEAP!
I love polenta! I hated to make polenta..... Until I found an easy recipe that makes creamy polenta~ free of lumps.
Pour water into a wide deep pot, stir in the polenta bake; stir; bake; stir done!
Add your sauce and enjoy..
8 cups water
1 teaspoon salt
2 cups polenta
2 or 3 tablespoons olive oil(butter)
1/4 cup fresh Parmigiana-Reggiano
Heat oven to 350. In a 3 or 4 quart oven proof pot combine water, salt, polenta and olive oil. Bake uncovered for 1 hour 20 minutes. Stir the polenta and bake 10 more minutes. Remove the pot and stir in the grated cheese. Let it rest for 5 - 10 minutes and serve it...
It may also be cooled and sliced, wrapped in wax paper and frozen.
Thursday, January 28, 2010
HAZARDS IN THE HOME….
Make your home a safer place for your pet. Here are some little known hazards. If you think your pet has been exposed to something toxic call the ASPCA Animal Poison Control Center.
1-888-426-4435.
Plants:
aloe, azalea, daffodil, daylily, Easter lily, english ivy, eucalyptus, fiddle leaf philodendron, gladiolas, hydrangea, lupine, tulip, rhododendron, peace lily, morning glory and wisteria.
Household items:
Acetaminophen and Non steroidal anti-inflammatory medications~tylenol, ibuprofin & aspirin
Cold/flu meds
Vitamins
Harmful Foods:
Avocado, chocolate, coffee, onions, garlic, grapes/raisins, macadamia nuts, moldy or spoiled food, raw yeast dough.
Outside the home:
Algae, compost, cocoa bean shell mulch
1-888-426-4435.
Plants:
aloe, azalea, daffodil, daylily, Easter lily, english ivy, eucalyptus, fiddle leaf philodendron, gladiolas, hydrangea, lupine, tulip, rhododendron, peace lily, morning glory and wisteria.
Household items:
Acetaminophen and Non steroidal anti-inflammatory medications~tylenol, ibuprofin & aspirin
Cold/flu meds
Vitamins
Harmful Foods:
Avocado, chocolate, coffee, onions, garlic, grapes/raisins, macadamia nuts, moldy or spoiled food, raw yeast dough.
Outside the home:
Algae, compost, cocoa bean shell mulch
SARCOPENIA
What is it?
Is there a cure?
Sitting in my very first personal training certification class in 1988, I first learned the term sarcopenia. I was still in my 20s. I looked around the room with pity on those women over the age of 40. Ha Ha! This evil syndrome had no effect on me! I was young! I was young! Did I mention I was young?
My grandmother had a saying:
“When on top of the fairest wheel of life, never spit on those sitting below you. One day you will be on the bottom.”
I AM NOW ON THE BOTTOM!
Sarcopenia, is the age related muscle loss. We naturally lose muscle mass and strength as we are lucky enough to grow older. Sarcopenia begins in middle age and accelerates as we become elderly. Factors leading to this muscle loss are the change of hormone levels, decreasing motor neurons and a decrease in the body’s ability to synthesize muscle protein.
Is there a cure? There is no magic pill. What it takes to slow the process and perhaps reverse the process is good old fashion resistance exercise. Non-exercisers can expect to lose ½ to one pound of lean muscle mass a year after the age of 30. The precious lean muscle stokes up the metabolism. Without it, weight gain is inevitable. So begins the vicious cycle of inactivity~weight gain~more inactivity.
Introducing weight training can make a significant difference AT ANY AGE! To be really effective, make sure the resistance work is progressive, targets the large and small muscles and is done about 2x/week.
BEGIN
Is there a cure?
Sitting in my very first personal training certification class in 1988, I first learned the term sarcopenia. I was still in my 20s. I looked around the room with pity on those women over the age of 40. Ha Ha! This evil syndrome had no effect on me! I was young! I was young! Did I mention I was young?
My grandmother had a saying:
“When on top of the fairest wheel of life, never spit on those sitting below you. One day you will be on the bottom.”
I AM NOW ON THE BOTTOM!
Sarcopenia, is the age related muscle loss. We naturally lose muscle mass and strength as we are lucky enough to grow older. Sarcopenia begins in middle age and accelerates as we become elderly. Factors leading to this muscle loss are the change of hormone levels, decreasing motor neurons and a decrease in the body’s ability to synthesize muscle protein.
Is there a cure? There is no magic pill. What it takes to slow the process and perhaps reverse the process is good old fashion resistance exercise. Non-exercisers can expect to lose ½ to one pound of lean muscle mass a year after the age of 30. The precious lean muscle stokes up the metabolism. Without it, weight gain is inevitable. So begins the vicious cycle of inactivity~weight gain~more inactivity.
Introducing weight training can make a significant difference AT ANY AGE! To be really effective, make sure the resistance work is progressive, targets the large and small muscles and is done about 2x/week.
BEGIN
Hungry or Thirsty
Hungry or Thirsty
After a good workout, I am not hungry for a little time and then ~ I AM RAVAGING!
Sound familiar to you? If your workout was one hour or less, chances are you are thirsty NOT hungry. If prior to exercise, you did not sufficiently pre-hydrate, your body, after exercise, the stomach starts to send messages to the brain that it needs something. Often, what is needed is plain old water. Once the body is hydrated, appetite levels go down because the body’s need for water is satisfied. The hydrated brain works better; your muscles will let go of the lactic acid.
After a good workout, I am not hungry for a little time and then ~ I AM RAVAGING!
Sound familiar to you? If your workout was one hour or less, chances are you are thirsty NOT hungry. If prior to exercise, you did not sufficiently pre-hydrate, your body, after exercise, the stomach starts to send messages to the brain that it needs something. Often, what is needed is plain old water. Once the body is hydrated, appetite levels go down because the body’s need for water is satisfied. The hydrated brain works better; your muscles will let go of the lactic acid.
Sunday, January 17, 2010
STARBUCKS/HOW MUCH/HOW BAD
Starbucks has gotten the word about high calorie coffee and snacks.
There has been a concerted effort on the part of the coffee maker to accommodate their patrons. Walking in to Starbucks, it is easy to order a mid morning drink and snack and totally derail healthy eating for the day! Ordering a venti nonfat café mocha and a reduced fat berry coffee cake will add almost 1000 calories to your day.
Let’s look at some of the choices….
Petite Vanilla scone has 140 cals. But they do not call it petite for nothing! Think ordering the strawberry blueberry yogurt parfait is a better choice? Nope! These little delites are a whopping 350 cals. A better choice is the oatmeal. A bowl of the oatmeal has a mere 140 calories. Watch the add ins. The toppings can add 250cals.
The chocolate croissant has fewer calories than the butter croissant. Don’t get too excited. Both are over 300 calories. Same goes for the breads and the muffins. The marshmallo dream bar contains only 210 calories. It is big in size, but totally empty in nutritional value.
The breakfast sandwiches are new to Starbucks. Steer clear from the classic sausage, egg and aged cheddar sandwich. It packs 500 calories and 29 grams of fat. The best is the spinach roasted tomato, feta and egg white wrap. There are only 280 calories and 9 grams of fat.
The drink menu offers many 200 calorie or less sips! All tall sandwiches are less than 180 calories. This is good news for those who love blended drinks. The light caramel frappuccino is 130 calories and the coffee frappuccino 180 calories. Holding the whip cream will cut 50 to 100 calories and 5 to 11 grams of fat. Using skim milk will save 120 calories and 15 grams of fat. Ask for the light base for frappuccinos and sugar free syrup. If you do not like sugar free ask for less pumps of the regular syrup. Asking for “skinny” drinks will automatically order your drink with sugar free syrup, non fat milk and no whip.
All the calorie and nutritional values are posted in the sugar and milk bar. Stay informed!
Monday, January 11, 2010
Walk this Way… Reebok Easy Tone Walking Shoe
The young girl in the commercial for these shoes wears short shorts. She is laughing at how easy it was for her to workout. Simple, she puts on her Reebok walking shoe and strolls through life.
Yeah right! So of course, I had to research this claim! A.C.E. January/February 2010 Fitness Matters journal just happened to do my work for me. Here is what they found……
Yeah right! So of course, I had to research this claim! A.C.E. January/February 2010 Fitness Matters journal just happened to do my work for me. Here is what they found……
I’m on fire feeling hot hot hot!
My sisters would both rather run naked down main street than ever do another heated yoga class. I, on the other hand, love the feeling of yoga in the tropics. My sister challenged me with the following question…
“How can doing yoga in 100 degrees be healthy?”
My answer was stupid.
“Everyone is doing it. How can it be bad?”
I have dug up my yoga teacher training materials and rediscovered some facts.
“How can doing yoga in 100 degrees be healthy?”
My answer was stupid.
“Everyone is doing it. How can it be bad?”
I have dug up my yoga teacher training materials and rediscovered some facts.
Menu Fiction
At a recent nutrition seminar, we spent 2 hours learning the correct way to read food labels. Our teacher was great on every aspect of food label knowledge; except one….
The calorie amounts per serving are often UNDER estimated.
Say it ain’t so!
Weight management is hard enough. We rely on the accuracy of food labeling to gage how many calories we consume. Often, we will go directly to the reduced calorie or “light” meals of commercially prepared foods or chain restaurant menus. Tufts University chose to study the accuracy of the nutritional information. The results can be found in The Journal of the American Dietetic Association (January 2010).
The calorie amounts per serving are often UNDER estimated.
Say it ain’t so!
Weight management is hard enough. We rely on the accuracy of food labeling to gage how many calories we consume. Often, we will go directly to the reduced calorie or “light” meals of commercially prepared foods or chain restaurant menus. Tufts University chose to study the accuracy of the nutritional information. The results can be found in The Journal of the American Dietetic Association (January 2010).
Brain Strength Train Or Your Mom was right….again. Need to clear your thoughts? Go for a walk.
I have always marveled at the positive aspects of exercise. We all know that exercise is great for health, weight management and vitality. I know that after a good workout, I am happier. I can never stay angry after a good spin class. But can a brisk walk or yoga help my memory or increase my aptitude for learning?
Sunday, January 3, 2010
Olive Oil~Just the Facts
Olive Oil
Just the Facts….
Olive oil is a favorite for cooking. It’s flavor is strong enough to stand up to very bold food~like fish. It has a high smoking point and doesn’t degrade as quickly as many other oils. Recipes such as pesto, can be made in bulk and frozen because olive oil is a fat that freezes beautifully.
Could it be that cooking with this oil now poses a problem?
Just the Facts….
Olive oil is a favorite for cooking. It’s flavor is strong enough to stand up to very bold food~like fish. It has a high smoking point and doesn’t degrade as quickly as many other oils. Recipes such as pesto, can be made in bulk and frozen because olive oil is a fat that freezes beautifully.
Could it be that cooking with this oil now poses a problem?
New Years Resolutionless
No resolutions for me!
Well okay just one.
This is the first year I vowed not to have a New Year’s resolution. So technically, I did have one; not to make one. It is a very freeing notion for me. I have always set a crazy or hard to achieve intention.
I am 52. I go to work every day. I have raised 2 kids to adulthood. I have a teenager at home. I have been married to the same man for almost 30 years. I do not cheat on my taxes. I do not smoke or drink. I try to eat healthy. I work out when I can. What is left?
I am going to leave the resolutions to the youngsters.
Care to join me?
Well okay just one.
This is the first year I vowed not to have a New Year’s resolution. So technically, I did have one; not to make one. It is a very freeing notion for me. I have always set a crazy or hard to achieve intention.
I am 52. I go to work every day. I have raised 2 kids to adulthood. I have a teenager at home. I have been married to the same man for almost 30 years. I do not cheat on my taxes. I do not smoke or drink. I try to eat healthy. I work out when I can. What is left?
I am going to leave the resolutions to the youngsters.
Care to join me?
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