In today's society, taking a stand and doing your best to improve your overall health and fitness is extremely important. But, you have to fun with it also! So every now then, whether it be in-between servings of grilled asparagus or after that last mile on the bike, be sure to check in with yourself. If you're enjoying your commitment to living a healthier lifestyle, fantastic. But if not, consult a fitness professional who can provide you with ideas and alternatives!
And keeping with the theme of fun, I wanted to share an email that I recently received. Enjoy!
"This is my new doctor. I love this guy."
Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart only good for so many beats, and that it... Don't waste on exercise. Everything wear out eventually. Speeding up heart not make you live longer; it like saying you extend life of car by driving faster. Want to live longer? Take nap.
Q: Should I reduce my alcohol intake?
A: No, not at all. Wine made from fruit. Brandy is distilled wine, that mean they take water out of fruity bit so you get even more of goodness that way. Beer also made of grain. Bottom up!
Q: How can I calculate my body/fat ratio?
A: Well, if you have body and you have fat, your ratio one to one. If you have two bodies, your ratio two to one, etc.
Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of single one, sorry. My philosophy is: No pain...good!
Q: Aren't fried foods bad for you?
A: YOU NOT LISTENING! Food are fried these day in vegetable oil. In fact, they permeated by it. How could getting more vegetable be bad for you?!?
Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise muscle, it get bigger. You should only be doing sit-up if you want bigger stomach.
Q: Is chocolate bad for me?
A: Are you crazy?!? HEL-LO-O!! Cocoa bean! Another vegetable! It best feel-good food around!
Q: Is swimming good for your figure?
A: If swimming good for your figure, explain whale to me..
Q: Is getting in shape important for my lifestyle?
A: Hey! 'Round' is shape!
Have a great weekend everyone!
Jake
Friday, October 29, 2010
Wednesday, October 27, 2010
Advice For a Better Leg Workout
Often times, people rely on two fundamental exercises when training their legs; machine leg extensions (for quadriceps), and machine leg curls (for hamstrings). And although this isn't awful, there is significant room for improvement. Here's why:
Quadriceps
While the leg extension machine may seem like a safer alternative to lunges and squats, it's actually quite the opposite. A study at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than free-weight lunges and squats do. Why? The resistance during a leg extension is placed near your ankles, which leads to high amounts of torque being applied to your knee joint very time you lower the weight. So, next time you train, substitute dumbbell lunges for extensions!
Hamstrings
The main function of your hamstrings is to extend or push your hips forward. The machine leg curl, however, only requires you to flex your knees. While this is good, there are other exercises that will train your hamstrings to do both. The Swiss-ball hip raise and leg curl requires both knee flexion and hip extension so it's a better choice!
As with all exercises, please pay particular attention to proper form and technique as it will help you maximum your results!
Quadriceps
While the leg extension machine may seem like a safer alternative to lunges and squats, it's actually quite the opposite. A study at the Mayo Clinic determined that leg extensions place significantly more stress on your knees than free-weight lunges and squats do. Why? The resistance during a leg extension is placed near your ankles, which leads to high amounts of torque being applied to your knee joint very time you lower the weight. So, next time you train, substitute dumbbell lunges for extensions!
Hamstrings
The main function of your hamstrings is to extend or push your hips forward. The machine leg curl, however, only requires you to flex your knees. While this is good, there are other exercises that will train your hamstrings to do both. The Swiss-ball hip raise and leg curl requires both knee flexion and hip extension so it's a better choice!
As with all exercises, please pay particular attention to proper form and technique as it will help you maximum your results!
Tuesday, October 26, 2010
Heart Health: No, You Can't Rely on Medication Alone
Healthy lifestyle changes, including nutrition and exercise, can reduce the risks associated with diabetes and hypertension!
Question: As long as my doctor can keep my blood pressure and blood sugar controlled by adjusting my medication, does it really matter how I eat or how much I weigh?
Answer: Absolutely! An unhealthy overall diet or level of body fat can mean you require higher doses of medicine than would otherwise be needed to control your blood pressure and blood sugar. Those higher doses mean greater chances of side effects that can reduce your quality of life. Besides, additional doses or stronger choices of medicines are often more expensive, which increases the financial burden not only for you but for our whole country. Medications to control blood pressure and blood sugar are life-saving, but use them as additions to a healthy lifestyle, not alternatives to it. Researchers now point out that although controlling blood pressure and blood sugar are important, this control does not necessarily stop underlying metabolic changes from unhealthy eating habits and excess weight that can promote chronic, low-level inflammation, heart disease and long-term cancer development. Excess weight increases risk of conditions that impact your quality of life, such as osteoarthritis and urinary incontinence. Healthy eating habits and weight management do more than just improve your blood pressure and blood sugar: the pay-off includes more energy and lower risk for many cancers and other chronic diseases.
Question: If blood pressure control is all about limiting sodium, what has eating more vegetables and fruits got to do with better blood pressure?
Answer: Limiting sodium is an important step to reduce risk of high blood pressure and, for many people, to control it. However, eating lots of vegetables and fruits adds another layer of protection. In a recent study, overweight men and women with above normal blood pressure achieved drops of 11 mm Hg/8 mm Hg after just four months on a diet that limited sodium and fat and loaded up on vegetables and fruits. These foods supply potassium, magnesium and dietary fiber, all of which seem to help control blood pressure. Aim for at least one cup total of vegetables and fruits at each meal and a snack, and you’ll easily reach the recommended daily intake. The study showed that adding exercise and weight loss of about a pound a week to this high-produce eating style can reduce blood pressure even further.
Via: American Institute for Cancer Research
Question: As long as my doctor can keep my blood pressure and blood sugar controlled by adjusting my medication, does it really matter how I eat or how much I weigh?
Answer: Absolutely! An unhealthy overall diet or level of body fat can mean you require higher doses of medicine than would otherwise be needed to control your blood pressure and blood sugar. Those higher doses mean greater chances of side effects that can reduce your quality of life. Besides, additional doses or stronger choices of medicines are often more expensive, which increases the financial burden not only for you but for our whole country. Medications to control blood pressure and blood sugar are life-saving, but use them as additions to a healthy lifestyle, not alternatives to it. Researchers now point out that although controlling blood pressure and blood sugar are important, this control does not necessarily stop underlying metabolic changes from unhealthy eating habits and excess weight that can promote chronic, low-level inflammation, heart disease and long-term cancer development. Excess weight increases risk of conditions that impact your quality of life, such as osteoarthritis and urinary incontinence. Healthy eating habits and weight management do more than just improve your blood pressure and blood sugar: the pay-off includes more energy and lower risk for many cancers and other chronic diseases.
Question: If blood pressure control is all about limiting sodium, what has eating more vegetables and fruits got to do with better blood pressure?
Answer: Limiting sodium is an important step to reduce risk of high blood pressure and, for many people, to control it. However, eating lots of vegetables and fruits adds another layer of protection. In a recent study, overweight men and women with above normal blood pressure achieved drops of 11 mm Hg/8 mm Hg after just four months on a diet that limited sodium and fat and loaded up on vegetables and fruits. These foods supply potassium, magnesium and dietary fiber, all of which seem to help control blood pressure. Aim for at least one cup total of vegetables and fruits at each meal and a snack, and you’ll easily reach the recommended daily intake. The study showed that adding exercise and weight loss of about a pound a week to this high-produce eating style can reduce blood pressure even further.
Via: American Institute for Cancer Research
Monday, October 25, 2010
Love Chocolate?
If you can't think of any other reason to run...then run for CHOCOLATE! On Saturday, November 6th, Chicago will host the Hot Chocolate 15K (9.3 miles) and 5K (3.1 miles) races.
The course is flat and fast and will be comprised of an out and back along Lake Michigan. To get you going, organizers will be handing out 200,000 pieces of Ghirardelli chocolate at the pre-race expo. And better yet, the finish line will feature 24 chocolate fondue fountains!
The first 25,000 registrants receive chocolate colored, zip-up tech hoodies so register today @ hotchocolate15K.com.
Good Luck!
The course is flat and fast and will be comprised of an out and back along Lake Michigan. To get you going, organizers will be handing out 200,000 pieces of Ghirardelli chocolate at the pre-race expo. And better yet, the finish line will feature 24 chocolate fondue fountains!
The first 25,000 registrants receive chocolate colored, zip-up tech hoodies so register today @ hotchocolate15K.com.
Good Luck!
Saturday, October 23, 2010
Sore Lower Back?
Most lower back pain is triggered by some combination of overuse, muscle strain, and injury to the muscles, ligaments, and discs that support the spine. And many experts believe that over time, muscle strain can lead to an overall imbalance in the spinal structure which leads to a constant tension on the muscles, ligaments, bones, and discs, making the back more prone to injury or re-injury.
So what can you do to help strengthen these muscles and further stabilize your spine? Strengthen your abs! The abdominal muscles top job is to stabilize your spine, actually preventing it from flexing. In fact, these muscles are the reason your torso stays upright instead of falling forward due to gravity. So stability exercises, like the ones below, are the best way to strengthen your core and hopefully, decrease your back pain!
Mountain Climber
- Assume a push-up position with your arms completely straight
- Lift your right foot off the floor and slowly raise your right knee to your chest
- Return to the starting position
- Repeat with your left leg, alternate back and forth for 30-60 seconds
Plank
- Start to get in push-up position, but bend elbows and rest your weight on your elbows
- Your body should form a straight line from your shoulders to your ankles
- Brace your core by contracting your abs as if you were about to be punched in the gut
- Hold this position for 30-60 seconds while breathing deeply
Prone Cobra
- Lie face down on the floor with your legs straight and your arms next to your sides, palms down
- Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor
- At this time, your hips should be the only parts of your body touching the floor
- Hold this position for 30-60 seconds
Via: Men's Health
So what can you do to help strengthen these muscles and further stabilize your spine? Strengthen your abs! The abdominal muscles top job is to stabilize your spine, actually preventing it from flexing. In fact, these muscles are the reason your torso stays upright instead of falling forward due to gravity. So stability exercises, like the ones below, are the best way to strengthen your core and hopefully, decrease your back pain!
Mountain Climber
- Assume a push-up position with your arms completely straight
- Lift your right foot off the floor and slowly raise your right knee to your chest
- Return to the starting position
- Repeat with your left leg, alternate back and forth for 30-60 seconds
Plank
- Start to get in push-up position, but bend elbows and rest your weight on your elbows
- Your body should form a straight line from your shoulders to your ankles
- Brace your core by contracting your abs as if you were about to be punched in the gut
- Hold this position for 30-60 seconds while breathing deeply
Prone Cobra
- Lie face down on the floor with your legs straight and your arms next to your sides, palms down
- Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor
- At this time, your hips should be the only parts of your body touching the floor
- Hold this position for 30-60 seconds
Via: Men's Health
Tuesday, October 19, 2010
Weight Loss and Weight Gain...It's All About Metabolism
Metabolism is the process by which our bodies utilize nutrients to produce the energy we need to maintain normal bodily functions. This energy, which is measured in calories, comes from the food we eat! Everyone's metabolism is different and a number of different factors influence it; gender, age, height, weight, and daily activity level.
A person's Resting Metabolic Rate (RMR) is the number of calories they'd burn if they were to do nothing but rest for a full 24 hour period. It's the minimum amount of energy required to maintain normal bodily functions (heartbeat, breathing, normal body temperature, brain function, kidney function, etc.). A person's Active Metabolic Rate (AMR) is the total number of calories they expend throughout the day doing different types of activities (working, walking, cleaning, exercising, etc.). By combining RMR and AMR a person's Total Daily Energy Expenditure is determined. This is a very important number and refers to the total amount of energy (calories) a person metabolizes each day!
So, weight loss and weight gain are a direct result of energy intake (calories eaten) and energy expenditure (metabolism). If a person eats more calories than their metabolism needs for energy, the excess fuel is converted to and stored as fat. On the other hand, if a person's temporary energy stores (calories) become depleted, their metabolism will begin turning fat into energy, and as a result, the person will lose weight.
But wait one second. Unfortunately, it's not quite this simple. Our bodies are extremely complex and our metabolism's can be altered for the better and for the worse. To learn how to impact your metabolism for the better, please read further!
Increasing Your Metabolism!
1) Proper Nutrition: Proper nutrition will increase and speed up your metabolism. It's important to never skip a meal or go on any type of starvation diet, and you should always eat healthy snacks between meals. The idea is to keep your energy levels consistent which in turn will increase and speed up your metabolism. Our bodies were designed with a survival mechanism just in case there is a time of famine. If a person goes on a calorie deficit diet that is to extreme, their metabolism may decreases in order to conserve energy. In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue. Increase metabolism by eating several smaller meals per day.
2) Exercise: When we exercise, our bodies require more energy, and therefore, our metabolism increases.
There are two ways exercise can increase metabolism:
> The Workout Session - Muscles contracting under heavy loads require energy and in order to produce energy, calories are burned!
> The Addition of Lean Muscle Mass - High intensity strength training stimulates the development of muscle mass. The more lean muscle mass an individual has, the faster their metabolism is.
In Conclusion:
It’s essential for everyone to have an understanding of their metabolism. Knowledge is power, and if you know what your body needs to function properly, you’ll have a much greater chance of success when it comes to your health and fitness goals!
A person's Resting Metabolic Rate (RMR) is the number of calories they'd burn if they were to do nothing but rest for a full 24 hour period. It's the minimum amount of energy required to maintain normal bodily functions (heartbeat, breathing, normal body temperature, brain function, kidney function, etc.). A person's Active Metabolic Rate (AMR) is the total number of calories they expend throughout the day doing different types of activities (working, walking, cleaning, exercising, etc.). By combining RMR and AMR a person's Total Daily Energy Expenditure is determined. This is a very important number and refers to the total amount of energy (calories) a person metabolizes each day!
So, weight loss and weight gain are a direct result of energy intake (calories eaten) and energy expenditure (metabolism). If a person eats more calories than their metabolism needs for energy, the excess fuel is converted to and stored as fat. On the other hand, if a person's temporary energy stores (calories) become depleted, their metabolism will begin turning fat into energy, and as a result, the person will lose weight.
But wait one second. Unfortunately, it's not quite this simple. Our bodies are extremely complex and our metabolism's can be altered for the better and for the worse. To learn how to impact your metabolism for the better, please read further!
Increasing Your Metabolism!
1) Proper Nutrition: Proper nutrition will increase and speed up your metabolism. It's important to never skip a meal or go on any type of starvation diet, and you should always eat healthy snacks between meals. The idea is to keep your energy levels consistent which in turn will increase and speed up your metabolism. Our bodies were designed with a survival mechanism just in case there is a time of famine. If a person goes on a calorie deficit diet that is to extreme, their metabolism may decreases in order to conserve energy. In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue. Increase metabolism by eating several smaller meals per day.
2) Exercise: When we exercise, our bodies require more energy, and therefore, our metabolism increases.
There are two ways exercise can increase metabolism:
> The Workout Session - Muscles contracting under heavy loads require energy and in order to produce energy, calories are burned!
> The Addition of Lean Muscle Mass - High intensity strength training stimulates the development of muscle mass. The more lean muscle mass an individual has, the faster their metabolism is.
In Conclusion:
It’s essential for everyone to have an understanding of their metabolism. Knowledge is power, and if you know what your body needs to function properly, you’ll have a much greater chance of success when it comes to your health and fitness goals!
Monday, October 18, 2010
The 5 Habits...of Highly Successful Snackers
Learn the rules for getting through the afternoon satisfied and junk-free.
1. Prepare Your Own
Avoid the break-room vending machine at all costs! Why? Most ready-made snacks are low in vitamins, nutrients, and protein and high in calories, fat, sugar, and sodium, which can inhibit the body's retention of much needed calcium. (Some sport and protein bars are an exception.) To snack right, you have to be prepared!
2. Eat a Balanced Snack
You should snack on more than just a piece of fruit or a handful of crackers, which are mostly carbohydrates. Why? Because carbohydrates are metabolized quickly and deliver their calories fastest. As a result, you feel a sudden spike of energy, and suffer an equally intense crash. The ideal slow-burn snack has carbohydrates, protein, and fat. My recommendation...a piece of fruit with some nuts or a handful of whole wheat crackers and a slice of cheese.
3. Snack to Maintain Weight
Snacks can keep you from getting fat. Eating snacks helps you control both your appetite and your weight, because when you don't arrive at the table famished, you're less likely to speed-eat, overeat, or just sit there emptying the bread basket into your belly as fast as is humanly possible. I recommended people eat two or three full meals and have two smaller, well-balanced snacks or mini-meals.
4. Keep Stress in Check
You may recognize the symptoms of stress: fatigue, lack of concentration, short temper, etc. Well, according to a recent study, people eat more high calorie snack foods and fewer fruits and vegetables when they are under pressure. Why? Because cortisol is released during physical or emotional stress, and that increases a person's appetite for carbohydrates, especially sweets.
6. Drink Lots of Water
You've eaten lunch. You've already had your snack. And now, you're still hungry and low on energy... When you find yourself lacking energy like this, make your way to the water bottle and down a glass. Studies have shown that fatigue is one of the first signs of dehydration, and when you're run-down, it's easy to confuse thirst for hunger.
Via: Real Simple
1. Prepare Your Own
Avoid the break-room vending machine at all costs! Why? Most ready-made snacks are low in vitamins, nutrients, and protein and high in calories, fat, sugar, and sodium, which can inhibit the body's retention of much needed calcium. (Some sport and protein bars are an exception.) To snack right, you have to be prepared!
2. Eat a Balanced Snack
You should snack on more than just a piece of fruit or a handful of crackers, which are mostly carbohydrates. Why? Because carbohydrates are metabolized quickly and deliver their calories fastest. As a result, you feel a sudden spike of energy, and suffer an equally intense crash. The ideal slow-burn snack has carbohydrates, protein, and fat. My recommendation...a piece of fruit with some nuts or a handful of whole wheat crackers and a slice of cheese.
3. Snack to Maintain Weight
Snacks can keep you from getting fat. Eating snacks helps you control both your appetite and your weight, because when you don't arrive at the table famished, you're less likely to speed-eat, overeat, or just sit there emptying the bread basket into your belly as fast as is humanly possible. I recommended people eat two or three full meals and have two smaller, well-balanced snacks or mini-meals.
4. Keep Stress in Check
You may recognize the symptoms of stress: fatigue, lack of concentration, short temper, etc. Well, according to a recent study, people eat more high calorie snack foods and fewer fruits and vegetables when they are under pressure. Why? Because cortisol is released during physical or emotional stress, and that increases a person's appetite for carbohydrates, especially sweets.
6. Drink Lots of Water
You've eaten lunch. You've already had your snack. And now, you're still hungry and low on energy... When you find yourself lacking energy like this, make your way to the water bottle and down a glass. Studies have shown that fatigue is one of the first signs of dehydration, and when you're run-down, it's easy to confuse thirst for hunger.
Via: Real Simple
Thursday, October 14, 2010
Yoga...A 10 Minute Fix for Runners!
For many of us, summer is not only a time for beaches and barbecues, but a time to pile on the mileage at our favorite running trails! One of the negative side effects many runners experience is tight hamstrings. Tight hamstrings can lead to back soreness and postural problems as tight hip flexors can pull your pelvis forward, putting stress on the lower back.
To help maintain a normal range of motion, do the following yoga routine after your run. This routine targets the hip flexors and the hamstrings and takes less than 10 minutes to complete!
1) Dancer
- Start in a classic quad stretch (right foot back)
- Then, lean forward
- Extended your left arm outward for balance
- Hold for 30 seconds and then repeat for the other side
2) Downward Facing Dog with Leg Lift
- From the downward facing dog position, lift one leg till it's inline with your upper body
- Hold for 30 seconds and then lower and repeat for the other side
3) Flipped Dog
- From the downward dog position, lift your right leg and rotate your body upside down
- Reach your right arm out
- Hold for 30 seconds, flip back, and then repeat for left leg
4) Lunge with Side Stretch
- From the downward dog, bring your right foot between your hands (forming a lunge)
- Reach your left arm overhead (right hand on your hip)
- Hold for 30 seconds and then repeat for the other side
5) Lunge with Quad Stretch
- From a low lunge position (right knee on the ground), reach right hand back and hold your foot
- Hold for 30 seconds and then repeat for the other side
6) Bow Pose
- Lie face down
- Bend your knees and bring your feet towards your glutes
- Reach both arms back and grab hold of your feet
- Hold for 30 seconds
Via: Runner's World
To help maintain a normal range of motion, do the following yoga routine after your run. This routine targets the hip flexors and the hamstrings and takes less than 10 minutes to complete!
1) Dancer
- Start in a classic quad stretch (right foot back)
- Then, lean forward
- Extended your left arm outward for balance
- Hold for 30 seconds and then repeat for the other side
2) Downward Facing Dog with Leg Lift
- From the downward facing dog position, lift one leg till it's inline with your upper body
- Hold for 30 seconds and then lower and repeat for the other side
3) Flipped Dog
- From the downward dog position, lift your right leg and rotate your body upside down
- Reach your right arm out
- Hold for 30 seconds, flip back, and then repeat for left leg
4) Lunge with Side Stretch
- From the downward dog, bring your right foot between your hands (forming a lunge)
- Reach your left arm overhead (right hand on your hip)
- Hold for 30 seconds and then repeat for the other side
5) Lunge with Quad Stretch
- From a low lunge position (right knee on the ground), reach right hand back and hold your foot
- Hold for 30 seconds and then repeat for the other side
6) Bow Pose
- Lie face down
- Bend your knees and bring your feet towards your glutes
- Reach both arms back and grab hold of your feet
- Hold for 30 seconds
Via: Runner's World
Wednesday, October 13, 2010
The "Dieter's Dream"...a Wonderful Fall Food!
Have the changing temperatures and falling leaves left you craving fall cuisine? If so, look no further as one of my favorite fall foods, the spaghetti squash, is both delicious and nutritious!
Averaging from 4 to 8 pounds in size, the spaghetti squash has a peak season from early fall through late winter. This food, which has been called a "dieter's dream", has only 42 calories for each 4 ounce serving, is low in saturated fat and cholesterol, and is a good source of Niacin, Vitamin B6, Potassium and Manganese. In addition, spaghetti squash is a very good source of Dietary Fiber and Vitamin C.
To cook spaghetti squash:
Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes.
Bake It -- Pierce the whole shell several times with a large fork or skewer and place in a baking dish. Cook squash in preheated 375 Degree oven for approximately 1 hour or until flesh is tender.
Boil It -- Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.
Slow Cooker or Crock-Pot - Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so that it will fit. Add 2 cups of water to slow cooker. Pierce the whole shell several times with a large fork or skewer, add to Crock Pot, cover and cook on low for 8 to 9 hours.
To prepare:
Once the squash is cooked, let it cool for 5 to 10 minutes so it will be easier to handle, before cutting in half and removing the seeds. Then, pull a fork lengthwise through the flesh to separate into long strands.
And lastly,
- drizzle with olive oil and cinnamon and use it as a side dish
- top with your favorite marinara sauce for a low calorie spaghetti
- get creative (and please email me your recipes!)
Enjoy - Jake
Averaging from 4 to 8 pounds in size, the spaghetti squash has a peak season from early fall through late winter. This food, which has been called a "dieter's dream", has only 42 calories for each 4 ounce serving, is low in saturated fat and cholesterol, and is a good source of Niacin, Vitamin B6, Potassium and Manganese. In addition, spaghetti squash is a very good source of Dietary Fiber and Vitamin C.
To cook spaghetti squash:
Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes.
Bake It -- Pierce the whole shell several times with a large fork or skewer and place in a baking dish. Cook squash in preheated 375 Degree oven for approximately 1 hour or until flesh is tender.
Boil It -- Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.
Slow Cooker or Crock-Pot - Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so that it will fit. Add 2 cups of water to slow cooker. Pierce the whole shell several times with a large fork or skewer, add to Crock Pot, cover and cook on low for 8 to 9 hours.
To prepare:
Once the squash is cooked, let it cool for 5 to 10 minutes so it will be easier to handle, before cutting in half and removing the seeds. Then, pull a fork lengthwise through the flesh to separate into long strands.
And lastly,
- drizzle with olive oil and cinnamon and use it as a side dish
- top with your favorite marinara sauce for a low calorie spaghetti
- get creative (and please email me your recipes!)
Enjoy - Jake
Tuesday, October 12, 2010
No Gym? No Problem!
Blast calories and sculpt muscles with this full-body circuit workout that can be done at home (or at the gym)!
Items Needed:
- 1 resistance tube
- 1 pair of 3 to 8 pound dumbbells
- 1 stability ball
- 1 jump rope
This full-body circuit workout will employ a number of combination movements that will use several muscle groups simultaneously. By doing this, your heart and body will work harder so you burn more calories during and after your workout!
Circuit Workout:
1) Jump Rope: 90 seconds
2) Dumbbell Fly w/ Hip Bridge Combo (targets: chest, butt, hamstrings)
- lie face up on the floor with knees bent, feet flat on floor
- hold a dumbbell in each hand with arms extended out to sides, palms up
- lift hips so the body forms a straight line from shoulders to knees
- bring extended arms up to make dumbbells meet directly above chest
- lower to start
- perform 15 repetitions
3) Weighted Swing (targets: shoulders, back, butt, legs)
- stand with feet slightly wider than shoulder width apart, toes slightly outward
- hold a single dumbbell in left hand in front of hips, palm facing in
- squat, keeping knees behind toes and swing dumbbell back between legs
- quickly stand up, swinging left arm up in front of you to shoulder level
- immediately return to squat position
- do 12 reps, then switch hands with dumbbell and repeat
4) Stability Ball Knees to Chest (targets: abs, lower back, shoulders)
- lie face down on ball with shins atop its center, palms on floor under shoulders
- extend arms straight so body forms a straight line from head to heels
- slowly roll ball under body by bending knees in toward chest
- pause, return to start, do 15 repetitions
5) Jump Rope: 90 seconds
6) Squat and Row (targets: biceps, back, abs, butt, legs)
- secure center of resistance tube in a door at waist height
- stand facing door with feet shoulder width apart
- hold a tube handle in each hand, arms extended, band is taut
- lower body into a squat bending knees 90 degrees
- drive elbows directly behind you to pull handles toward chest
- pause, return to start, do 15 repetitions
- do 15 repetitions
7) Punches (targets: triceps, chest, shoulders, abs)
- secure center of resistance tub in a door at chest height
- stand with back to door, tube handle in each hand, elbows bent, fists by shoulders
- stagger feet and keep hips square, then alternately punch left and right fists
- do 30 punches with each fist
8) Mountain Climber with Hands on Swiss Ball (targets: abs, hips, upper body)
- assume the push-up position with hands on a Swiss ball (instead of on floor)
- straighten arms and straighten back so that your body forms a straight line
- raise knee to chest, then return to start, alternate legs and repeat
- do 12 repetitions for each leg
Repeat this circuit 2 or 3 times with minimal rest between exercises!
Items Needed:
- 1 resistance tube
- 1 pair of 3 to 8 pound dumbbells
- 1 stability ball
- 1 jump rope
This full-body circuit workout will employ a number of combination movements that will use several muscle groups simultaneously. By doing this, your heart and body will work harder so you burn more calories during and after your workout!
Circuit Workout:
1) Jump Rope: 90 seconds
2) Dumbbell Fly w/ Hip Bridge Combo (targets: chest, butt, hamstrings)
- lie face up on the floor with knees bent, feet flat on floor
- hold a dumbbell in each hand with arms extended out to sides, palms up
- lift hips so the body forms a straight line from shoulders to knees
- bring extended arms up to make dumbbells meet directly above chest
- lower to start
- perform 15 repetitions
3) Weighted Swing (targets: shoulders, back, butt, legs)
- stand with feet slightly wider than shoulder width apart, toes slightly outward
- hold a single dumbbell in left hand in front of hips, palm facing in
- squat, keeping knees behind toes and swing dumbbell back between legs
- quickly stand up, swinging left arm up in front of you to shoulder level
- immediately return to squat position
- do 12 reps, then switch hands with dumbbell and repeat
4) Stability Ball Knees to Chest (targets: abs, lower back, shoulders)
- lie face down on ball with shins atop its center, palms on floor under shoulders
- extend arms straight so body forms a straight line from head to heels
- slowly roll ball under body by bending knees in toward chest
- pause, return to start, do 15 repetitions
5) Jump Rope: 90 seconds
6) Squat and Row (targets: biceps, back, abs, butt, legs)
- secure center of resistance tube in a door at waist height
- stand facing door with feet shoulder width apart
- hold a tube handle in each hand, arms extended, band is taut
- lower body into a squat bending knees 90 degrees
- drive elbows directly behind you to pull handles toward chest
- pause, return to start, do 15 repetitions
- do 15 repetitions
7) Punches (targets: triceps, chest, shoulders, abs)
- secure center of resistance tub in a door at chest height
- stand with back to door, tube handle in each hand, elbows bent, fists by shoulders
- stagger feet and keep hips square, then alternately punch left and right fists
- do 30 punches with each fist
8) Mountain Climber with Hands on Swiss Ball (targets: abs, hips, upper body)
- assume the push-up position with hands on a Swiss ball (instead of on floor)
- straighten arms and straighten back so that your body forms a straight line
- raise knee to chest, then return to start, alternate legs and repeat
- do 12 repetitions for each leg
Repeat this circuit 2 or 3 times with minimal rest between exercises!
Monday, October 11, 2010
Dietary Fats
At first glance, understanding dietary fats can be overwhelming! After all, there's saturated, monounsaturated, polyunsaturated, and trans fat just to name a few. But because some kinds are better for you than others, it's important to understand the differences. You don't need to completely eliminate all fats from your meals when eating healthy. Instead, choose the healthier types of fats and enjoy them in moderation.
HEALTHY FATS
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
Below are the best food sources of these healthy fats:
Monounsaturated Fat: Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated Fat: Vegetable oils (corn, sunflower, soy and cottonseed), nuts and seeds
Omega-3 Fatty Acids: Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts
HARMFUL FATS
Saturated and trans fats (trans-fatty acids) are less-healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.
Below are common food sources of harmful fats:
Saturated Fat: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans Fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary Cholesterol: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)
TIPS FOR CHOOSING THE BEST TYPES OF FAT
Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:
* Saute with olive oil instead of butter
* Use olive oil in salad dressings and marinades
* Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits
* Snack on a small handful of nuts rather than potato chips or processed crackers
* Try peanut butter or other nut-butter spreads on celery, bananas, or apples
* Add slices of avocado, rather than cheese, to your sandwich
* Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week
Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.
Via: mayoclinic.com
HEALTHY FATS
When choosing fats, your best options are unsaturated fats: monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood.
One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.
Below are the best food sources of these healthy fats:
Monounsaturated Fat: Olive oil, peanut oil, canola oil, avocados, nuts and seeds
Polyunsaturated Fat: Vegetable oils (corn, sunflower, soy and cottonseed), nuts and seeds
Omega-3 Fatty Acids: Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts
HARMFUL FATS
Saturated and trans fats (trans-fatty acids) are less-healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats do, and not to the same degree in all people.
Below are common food sources of harmful fats:
Saturated Fat: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and coconut, palm and other tropical oils
Trans Fat: Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine
Dietary Cholesterol: Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter)
TIPS FOR CHOOSING THE BEST TYPES OF FAT
Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:
* Saute with olive oil instead of butter
* Use olive oil in salad dressings and marinades
* Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits
* Snack on a small handful of nuts rather than potato chips or processed crackers
* Try peanut butter or other nut-butter spreads on celery, bananas, or apples
* Add slices of avocado, rather than cheese, to your sandwich
* Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week
Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.
Via: mayoclinic.com
Wednesday, October 6, 2010
Achieve Lasting Energy & a Stoked Metabolism!
In order to ensure that you have lasting energy and a stoked metabolism all throughout the day, start with a balanced breakfast!
Trade your bowl of high sugar cereal for a plate of eggs and a whole grain english muffin! Or, switch from eating a high calorie bagel to having almond or peanut butter on a slice of whole grain toast!
Why? Eating protein and some fat for breakfast will jump start your metabolism and trigger your body to begin burning fat. The protein will also help your body absorb carbohydrates more slowly so you feel full longer.
Helpful Hints:
- Remember that 1 serving of almond or peanut butter (2 tablespoons) is about equal to the size of 1 ping pong ball!
- Use a non-stick olive or canola oil on your frying pan to eliminate excessive amounts or unhealthy oils
Trade your bowl of high sugar cereal for a plate of eggs and a whole grain english muffin! Or, switch from eating a high calorie bagel to having almond or peanut butter on a slice of whole grain toast!
Why? Eating protein and some fat for breakfast will jump start your metabolism and trigger your body to begin burning fat. The protein will also help your body absorb carbohydrates more slowly so you feel full longer.
Helpful Hints:
- Remember that 1 serving of almond or peanut butter (2 tablespoons) is about equal to the size of 1 ping pong ball!
- Use a non-stick olive or canola oil on your frying pan to eliminate excessive amounts or unhealthy oils
Tuesday, October 5, 2010
What's Your Motivation?
We all do things for different reasons. This year, Daniel Malinski will run his first marathon, the Bank of America Chicago Marathon! After his daughter was born with a heart defect and his father suffered a heart attack, Daniel was inspired to live a healthier lifestyle. He said, "I want to be here for my kids, I want to enjoy my life, I don't want to be sedentary."
Daniel began by seeing the marathon as, "A way to lose weight and raise awareness and funds for the American Heart Association." But like so many others, getting started was difficult. "I think the hardest part for me was starting, that was the scariest thing actually starting and deciding to make the change. The most I could run when I started was 5 minutes. It's not easy, there's no secret, it's hard work."
Beginning his journey at 327 pounds, Daniel cited poor nutrition as a major contributor to becoming overweight. He said, "I ate terribly, ate fast food everyday." Another key factor was time. Like many others, Daniel was a working father. He's become, "a working father training for a marathon!"
This weekend, Daniel will run the 26.2 mile Chicago Marathon! "It's going to be the celebration of the year," Daniel said. "A celebration of losing 100 pounds, of extending my life and adding years on, and raising over $5,000 for the American Heart Association."
Congratulations Daniel, and best of luck this weekend!
Via: NBC 5 Chicago
Daniel began by seeing the marathon as, "A way to lose weight and raise awareness and funds for the American Heart Association." But like so many others, getting started was difficult. "I think the hardest part for me was starting, that was the scariest thing actually starting and deciding to make the change. The most I could run when I started was 5 minutes. It's not easy, there's no secret, it's hard work."
Beginning his journey at 327 pounds, Daniel cited poor nutrition as a major contributor to becoming overweight. He said, "I ate terribly, ate fast food everyday." Another key factor was time. Like many others, Daniel was a working father. He's become, "a working father training for a marathon!"
This weekend, Daniel will run the 26.2 mile Chicago Marathon! "It's going to be the celebration of the year," Daniel said. "A celebration of losing 100 pounds, of extending my life and adding years on, and raising over $5,000 for the American Heart Association."
Congratulations Daniel, and best of luck this weekend!
Via: NBC 5 Chicago
Monday, October 4, 2010
Eat Like a Greek!
I strongly believe that everyone should become educated about nutrition. Doing so will enable people to make healthy choices that will impact their overall health and wellness. A region that has done a great job of mastering the basics of healthy eating are the Mediterraneans. Here are the key ingredients to eating like a Greek:
Get Fresh
Unlike the usual Western diet of processed foods and quickie frozen meals, the typical Mediterranean menu consists of items you find in the produce aisle!
Put Veggies Center Stage
Meat is often the main course in the United States, but across the pond, it's more of a side dish. When you look at your plate, meat and whole grains should occupy one quarter of the plate each; reserve the other half for vegetables.
Be Picky About Protein
Red meat and dairy take a back seat in the Mediterranean diet, so most protein comes from lean sources like fish, nuts and legumes. If you consume red meat 5-7 days per week, start making changes by limiting your intake to 1 day during the week and weekends.
Savor Flavor
In the Mediterranean, eating is a hobby you are meant to enjoy with friends. It's not a chore to do at your desk or one that comes with calorie counting and stress. Spend mealtime with friends and loved ones and take note of what you're tasting. The brain needs 20 minutes to register fullness, so eat slowly to help avoid overeating.
Via: Self Magazine
Get Fresh
Unlike the usual Western diet of processed foods and quickie frozen meals, the typical Mediterranean menu consists of items you find in the produce aisle!
Put Veggies Center Stage
Meat is often the main course in the United States, but across the pond, it's more of a side dish. When you look at your plate, meat and whole grains should occupy one quarter of the plate each; reserve the other half for vegetables.
Be Picky About Protein
Red meat and dairy take a back seat in the Mediterranean diet, so most protein comes from lean sources like fish, nuts and legumes. If you consume red meat 5-7 days per week, start making changes by limiting your intake to 1 day during the week and weekends.
Savor Flavor
In the Mediterranean, eating is a hobby you are meant to enjoy with friends. It's not a chore to do at your desk or one that comes with calorie counting and stress. Spend mealtime with friends and loved ones and take note of what you're tasting. The brain needs 20 minutes to register fullness, so eat slowly to help avoid overeating.
Via: Self Magazine
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