October 2009
22 posts
“If your muscles are sore the day after a strenuous bout of exercise, ibuprofen...”
– University of California, Berekely. 365 Tips for Better Health.
“Rounding out the top 10 nutrition all-stars among fruits and vegetables, along...”
– University of California, Berekely. 365 Tips for Better Health.
“Walk hills to burn more calories. It’s not suprising that you burn more...”
– University of California, Berekely. 365 Tips for Better Health.
“You should have a tetanus-booster - actually a combined tetanus and diphtheria...”
– University of California, Berekely. 365 Tips for Better Health.
“Also consume other cruciferous vegetables besides broccoli: cabbage,...”
– University of California, Berekely. 365 Tips for Better Health.
5 tags
Spot reducing…and why it doesn’t work.
One of the most common questions I get from my clients at the Diversified Health and Fitness gyms is how to tone certain areas of the body. Most people have these spots – for women, it’s usually their thighs, butt, or abs. Men are usually focused on their “spare tire” region too. It can be frustrating to see these areas gain weight as we get older and are less active. Often, these “trouble spots”...
NYTimes Zucchini Pasta Recipe →
habitualnourishment:
lizlemon:
downsizing:
Delicious and easy. I didn’t use the tomato sauce, or the parmesan and I added some garlic. Amazing.
I made this for dinner tonight because I looooove zucchini, but I used frozen garlic from Trader Joe’s* and added cherry tomatoes. No sauce, just parmesan cheese. YUM. Dinner WIN.
*This is easily the best thing I’ve learned about all year, thanks,...
“Don’t open time-release capsules and swallow the contents. The medicine...”
– University of California, Berekely. 365 Tips for Better Health.
“Check out broccoli. It’s a powerhouse of nutrition. One cup (chopped)...”
– University of California, Berekely. 365 Tips for Better Health.
4 tags
Easy Ways to go Veggie!
Following up on my post the other day about Vegetarian Awareness Month, I thought I would write today on a few easy recipes and some other ideas to get you motivated to give up meat for a month. It’s only a month, after all…and I know you can do it.
I realize that it might be pretty hard to give up meat cold turkey (no pun intended, ha!) So to begin with, you’re going to have to plan a little...
“If you have a tooth knocked out, call your dentist right away and try to get to...”
– University of California, Berekely. 365 Tips for Better Health.
“Look out for hidden fat, which often lurks in packaged potato mixes; crackers;...”
– University of California, Berekely. 365 Tips for Better Health.
5 tags
October is Vegetarian Awareness Month!
I bet most of you probably didn’t know this – the month of October is dedicated to celebrating a plant based diet and making people aware about its benefits.
I myself have been mostly a vegetarian for many, many years. I do eat fish, but no poultry or meat. There are different kinds of vegetarian eating, the most common probably being the lacto-ovo vegetarian, which allows milk and egg products...
“For a better treadmill workout, swing your arms. That way your movement is...”
– University of California, Berekely. 365 Tips for Better Health.
“To prevent heartburn at night, try elevating the head of your bed by at least...”
– University of California, Berekely. 365 Tips for Better Health.
6 tags
Gym Equipment Roundup…The Stairclimber/ Stair...
Ah, the stairclimber. Chances are you have at least one at your gym, most do. There’s an even greater chance that you’ve passed it by on your way to something a little less stressful looking, like the elliptical machine or the recumbent bike. I know my clients at any of the Diversifed Health and Fitness gyms I train at look at me in complete horror when I drag them over to this torturous looking...
“For low-fat cookies the old-fashioned way, try fig bars - they’re also...”
– University of California, Berekely. 365 Tips for Better Health.
September 2009
36 posts
5 tags
Whole grains you may have not known about…
Let’s face it; it’s not easy to eat right all the time. We’re constantly rushed, on the go, and it’s hard to find healthy options while eating out or at fast food places. However, one way you can boost your healthy eating is by choosing whole grain products, whether or not you’re at home or not. Whole grain bread and other products are widely available everywhere, so you really have no excuses!
...
“To get the most from a stair climbing machine, don’t lean on the rails or...”
– University of California, Berekely. 365 Tips for Better Health.
“Count your moles to gauge your risk of malignant melanoma, the most dangerous...”
– University of California, Berekely. 365 Tips for Better Health.
4 tags
Best ways to measure your body fat percentage
A lot of times, my clients at the Diversified Health and Fitness gyms will ask me a lot about their body fat percentages. And if you’re trying to lose weight right now, this is a number you should also pay attention to, as it is a good indicator of how much fat your body is losing through your efforts.
A regular scale is great to have, and I always suggest weekly (not daily) weigh ins to keep...
“To get the most nutrients out of your baked potato, eat the potato skin. Ounce...”
– University of California, Berekely. 365 Tips for Better Health.
4 tags
Understanding Protein – Part 3
The Low Carb Diet Craze
In the past several years, the popularity of diets low in carbohydrates (Atkins, Zone diet) has soared. A lot of my clients at the Diversified Health and Fitness gyms ask me advice about these diets; in fact, it’s this type of diet that I get the most questions about. I love to answer questions about this topic, as I feel that most people are uninformed about how this...
“Microwaving tends to destroy fewer vitamins than conventional cooking methods....”
– University of California, Berkeley. 365 Tips for Better Health.
3 tags
Understanding Protein: Part II
Protein as it relates to working out:
Yesterday I talked about protein, what it’s made of, how it functions in the body. (Please see that post if you’re interested in the scientific side, because science dorks like me…we enjoy that stuff!) So now that you know the basics, here’s how protein relates to someone who’s exercising and looking to gain muscle.
Again, a common misconception about...
“If you play golf, you can reap the fitness rewards by walking instead of riding...”
– University of California, Berkeley. 365 Tips for Better Health.
3 tags
Understanding Protein – Part 1
For the last several years, there’s been a lot of hype surrounding protein. Most people know they need it, that it helps build your muscles, and can help you lose weight, should you decide to eat it exclusively. However, as a personal trainer, I find that most of my clients at Diversified Health and Fitness gyms are somewhat misinformed or confused about this nutritional powerhouse.
Protein is...
“If you have hay fever, cut down on the alcoholic beverages you drink during...”
– University of California, Berkeley. 365 Tips for Better Health.
“Keep bacteria out of your food. Wash your hands before starting to prepare any...”
– University of California, Berkeley. 365 Tips for Better Health.
“Before you buy an exercise shoe, try to bend it. The shoe should bend where the...”
– University of California, Berkeley. 365 Tips for Better Health.
“Don’t think that over-the-counter drugs are without risk. They can do...”
– University of California, Berkeley. 365 Tips for Better Health.
8 tags
Proper footwear: An important part of your workout
Today I posted a quote on the importance of bringing your old running shoes with you to the store when you’re shopping for new ones. I’d like to elaborate on this topic, as I do feel it’s something that a lot of people don’t understand or overlook, no matter what kind of exercise they’re doing.
If you’re a runner like I am, the proper running shoes can be crucial to your performance and...
“If you have frequent headaches, look at what you eat. Foods and beverages may...”
– University of California, Berkeley. 365 Tips for Better Health.
“When shopping for new running shoes, take your old pair with you so that a...”
– University of California, Berkeley. 365 Tips for Better Health.
4 tags
A Few of My Favorite Ab Blasting Moves.
Yesterday I wrote about the abdominals, how they function, what it’s important to remember when training them. I think it’s also important to remember that while you can have very strong abs, they may not achieve that “6 pack” look. Most people have a difficult time getting this way, and a large part of it is really due to genetics. I’ve trained a lot of people at the Diversified Health and...
“To reduce jet lag, use the sun to reset your body’s internal clock. When...”
– University of California, Berkeley. 365 Tips for Better Health.
6 tags
The Elusive 6 Pack…
One of the most common requests I hear at Diversified Health and Fitness gym is the request for “6 Pack Abs”. These, besides the perfect butt, seem to be the Holy Grail of working out. And while there are many things you can do to get your abs in gear, it’s important to understand the abs and how to best acheive results.
Your abs are not just the space between your chest and your bikini line....
3 tags
“Read labels on muffins. A bran muffin may not even contain whole-wheat flour,...”
– University of California, Berkeley. 365 Tips for Better Health.
2 tags
“Eat to win. The high-carbohydrate, low-fat diet that everyone should be eating...”
– University of California, Berkeley. 365 Tips for Better Health.
4 tags
Working out when sick – a good idea?
As summer comes to an end, flu and cold season is rapidly approaching. While you may be speeding steadily along on your workout schedule, and rarely missing a day, chances are that you may, at some point this fall or winter, be sidelined with some kind of illness.
I often see a lot of clients at the Diversified Health and Fitness gyms wiping their noses and coughing into their hands. While it’s...
2 tags
“Improve your chances of getting a good night’s sleep: relax for an hour or...”
– University of California, Berkeley. 365 Tips for Better Health.
2 tags
“If you eat lots of margarine and other processed foods containing hydrogenated...”
– University of California, Berkeley. 365 Tips for Better Health.
3 tags
“Don’t “run through” pain. If you feel pain (beyond mild...”
– University of California, Berkeley. 365 Tips for Better Health.
3 tags
“Though nothing cures a cold, some home remedies do help: hot drinks, especially...”
– University of California, Berkeley. 365 Tips for Better Health.