apples

 

 

 

We all know the saying, “an apple a day keeps the doctor away,” but here are a few things you might not know about apples:

-2500 varieties of apples are grown in the U.S.

-Apples are a good source of both soluble and insoluble fiber, with about 4gm per medium apple.

-The skin of an apple contains antioxidants

-A medium apple contains about 81 calories

-Apples ward off metabolic syndrome

-Eating an apple before a workout boosts your energy and endurance levels because it contains the flavonoid called quercetin.

-Eating an apple stimulates the production of saliva in your mouth-which helps prevent tooth decay

So, in the midst of the fall apple season, grab some today and start enjoying the benefits of apples.

pilates-joe-teaser

 

 

 

 

“Physical fitness cannot be achieved by wishful thinking or outright purchase.”

-Joseph Pilates

fruit platesalad boneless chicken breast

 

 

 

 

My personal training clients are always asking me for sample meal plans, and along with the “I am not a nutritionist” disclaimer, here is what could be considered a dietitian’s dream day menu of only 1800 calories, 25 grams of fiber and not too much fat or sugar:

Breakfast

1 cup bran flakes

1 cup skim milk

1/2 cup raspberries

Morning Snack

10-15 baby carrots

1 ounce string cheese

1 glass water

Lunch

2 cups leafy greens

1/2 cup canned kidney or black beans

1/2 tomato

2 tablespoons sliced almonds

1/4 cup low-fat salad dressing

1 whole-wheat roll

2 teaspoons jam

1 glass water or a diet beverage

Afternoon Snack

1 apple

4 hard candies or bite-sized chocolates

1 glass water

Dinner

3 ounces boneless/skinless chicken grilled or baked

1/2 cup brown rice

1 cup steamed broccoli

1 cup skim milk

Evening Snack

1 orange

1 chewy granola bar

“You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She’s 97 today and we don’t know where the hell she is.”

-Ellen Degeneres

tricep dips

 

 

 

 

Dip that is.

Triceps dips strengthen and tone the back of your arms, along with your shoulders and abdominals (which help stabilize the movement). Here is how to do a proper triceps dips:

Sit on a sturdy chair (bench or bottom stair). Place your hands on the chair at your sides with palms downward. Step your feet one to two feet in front of you, and then raise your buttocks off the chair. Bring your hips forward (towards your toes) about two inches. Keep your shoulders above your wrists. Now, lower yourself down two to six inches until your shoulders are in line with (or just above) the elbows. Push back up to the starting position. Keep your abs contracted as you lift and lower.

After a proper warm-up (shoulder rolls, jumping jacks etc.), try to to do one to three sets of 10-20 repetitions, but, listen to your body; it is okay to do more or less.

vitamins

 

 

 

 

Despite a wealth of experience with, and firsthand knowledge of, vitamins and supplements, recommending specific types of either is beyond the scope of my licensing as a personal trainer. However, in general, I can take some of the confusion out of the equation by encouraging you to check yours today against these two main guidelines:

1.) Approximately 100% of the Daily Value for most of the nutrients. Watch out for too much. Don’t be lulled into the “more is better” mindset. Also, it’s okay to have less than 100% of the following:

Calcium-Take calcium as a separate supplement (or make sure you consume three servings a day of milk, cheese or yogurt).

Vitamin E-New research suggests that too much vitamin E can actually be detrimental to your health.

Vitamin A (actetate or palmitate)-Too much can increase the risks of hip fractures. Ideally, you should look for a multivitamin with no more than 60% of the Daily Value-because you get vitamin A from food as well.

2.) The symbol: “USP” for United States Pharmacopeia. This doesn’t automatically mean that the supplement is safe. But it does mean that the ingredients in the supplement will actually dissolve.

                      

In the 1930′s, Edward Bach, homeopath, stated that negative emotional states cause  illness so he came up with flower remedies to relieve mental stress and promote healing.

Like all homeopathic remedies, Bach believed that dilutions of flower/plant substances work on the energetic body (the electromagnetic field that surrounds the physical body and every living cell) to stabilize emotional sensitivities.

Based on your personaility, you can use drops or cream to remedy different traits. For example:

Flower                                                               For

Gentian                                            Those easily discouraged

Willow                                               Those who feel life is unfair    

Pine                                                  Those who self-blame,criticize

Impatiens                                          Those who are inpatient, tense

Rose                                                 Those who are gloomy

Gorse                                               Those who feel hopelessness

                              

Quite often we use the expressions “eat a handful” or “I ate a handful” to describe food and portion intake. But just how much does your handful hold?

Here is the recommended serving sizes for foods usually eaten by the handful:

FOOD                                               RECOMMENDED SERVING SIZE

Almonds                                                     1 ounce (24 whole)

Cashews                                                     1 ounce (18 whole)

Crackers                                              4 (club or saltine); 15 (small)

Peanuts                                                               1/4 cup

Popcorn                                         3 cups (each handful is about 1/2 cup)

Potato or corn chips                                            9-11 chips

Pretzels (medium twists)                                       7 twists

Small candy (like M&Ms)                                40 each (1/4 cup)

Sunflower seeds (kernels)                                    1/4 cup

Walnuts                                                      1 ounce (14 whole)

 

When eating any of these items, count how many are in your natural handful. If a recommended serving size is seven pretzels and your natural handful holds fifteen, you need to remedy the situation right away. Grabbing double the calories, fat or sugar can be a real problem for your waistline. So, it is important to make a real world connection between what you think you are eating and what you are actually eating.                         

 

                           

Have a sweet tooth? I know I do. Well, here is a way to combat these sugar cravings: brush your teeth.  It really works. Sugar just doesn’t taste as good after you brush your teeth. 

Actually, this little teeth brushing works to fend off snacking in general. Think about it. If you have just gone through the trouble of brushing your teeth, you are going to be less likely to want to disturb that minty fresh feeling by eating something. This is especially effective after dinner in order to avoid late night snacking.

So, have a toothbrush and toothpaste nearby at all times. At work, stick them in a desk drawer to help ward off food temptations on the job.

The studies are compelling. If you have type-2 diabetes, a family history of diabetes, or if you are at risk for diabetes (because of a sedentary and/or poor dietary lifestyle), one of the best things you can do is exercise.

Type-2 diabetes isn’t some easy disease that requires you to take a pill every day;it’s life-changing, emotionally and physically taxing, and very, very hard on your body.  What’s more, it can segue into full blown type-1 diabetes that necessitates daily insulin injections. Ouch.

Studies show that regular exercise can control blood sugar and fight the risk, incidence and severity of diabetes. And small changes can make a big difference. Losing just ten pounds can help decrease the amount of medication required to control diabetes.

If you already have diabetes, you should talk to your doctor or a registered dietitian about your plans for exercise and the timing of your medication and food intake-all of which needs to personalized just for you.