Ball Rolls – Exercise of the Day

Posted on February 21, 2012 by

Forward Ball Roll
Forward Ball Roll

The basic idea behind this exercise is to control your decent as you push the exercise ball forward, and then also control pushing yourself back up into the starting position. Your natural inclination will be to bend over at the waist in order to accomplish the movement, but doing so will almost completely retard the effectiveness of this exercise.

During the entire exercise, your body should be in a straight line from your knees all the way up to your shoulders. It is in keeping that straight line where the benefit of this exercise becomes clear.

As you move forward and then backward on the ball, you will need to forcefully contract your abdominal muscles as well as the muscles of your lower back in order to keep your body in a straight line. Consistently practicing the proper execution of the forward ball roll will build up the strength of your core musculature, and it will also radically increase your level of neuromuscular coordination, particularly with regard to the muscles in your back and abdominal area.

For more great exercises to shape and tone, see Chris Doran at Serious About Fitness.  Also, check out our Fit Talk series.

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Roasted Brussel Sprouts

Posted on February 21, 2012 by

Roasted Brussels Sprouts

They’re one of The World’s Healthiest Foods, and contain the phytonutrient sulforaphane, which enhances the bodies ability to fight against many diseases, including cancer, especially colon cancer. They’re also high in fiber and contain many other nutrients. If brussels sprouts has a bad reputation, it’s partly because when they’re overcooked they release an unpleasant smell, but when cooked properly they are nutty tasting and delicious. My brussels sprouts tasted and smelled great, so I highly recommend roasting them.

 

Trim the stem end of the sprouts and break off any discolored leaves, then cut in quarters and toss with olive oil and balsamic vinegar.

 

Arrange sprouts in single layer on roasting pan and roast at 450 F for about 20 minutes, or until starting to brown and crisping on the edges. Toss with Parmesan, sprinkle with pine nuts, and serve hot.

Roasted Brussels Sprouts Recipe with Balsamic, Parmesan, and Pine Nuts
(Makes 3-4 servings)

Ingredients:
1 lb. brussels sprouts, trimmed and cut into quarters
2 T olive oil
1 T balsamic vinegar
1 1/2 T Parmesan cheese (preferably fresh grated)
1 T pine nuts (preferably toasted, could substitute other nuts of your choice)

Instructions:

Preheat oven to 450 F. Trim brussels sprouts, remove any discolored leaves, and cut into quarters (or halves if they are small.) Put sprouts in mixing bowl and toss with olive oil and balsamic vinegar.
Cover roasting pan with foil if desired, and spray with non-stick spray if needed. Arrange sprouts in a single layer on roasting pan, and roast 20 minutes, turning occasionally, or until sprouts are slightly crisp and golden brown on the edges.
When sprouts are nearly done, toast pine nuts in a dry pan about 2-3 minutes, until barely starting to brown. (Be careful, they can go from lightly brown to overdone quite quickly.) Put cooked sprouts back into mixing bowl and toss with Parmesan cheese. Arrange on serving plate and sprinkle with pine nuts. Serve hot.
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For assistance creating a nutrition program that fits your lifestyle, see Chris Doran at Serious About Fitness.
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How to Enhance the Effectiveness of a Fitness Program

Posted on February 21, 2012 by

We have posted a couple articles about creating a fitness program that you can stick to and be successful with – here is another perspective with the same revelations….clear plans, measurable objectives, realistic goals, and something that you know you can stick to. Enjoy the article…

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Be it in your house or a gym, a fitness program always brings good results for your physique. First of all it enables you to lay down your fitness objectives, and comprises of a clear plan as to how you can achieve those objectives. For example, if your objective is to shed 5 kilos in a couple of months, the fitness program will guide you on the daily exercises that are to be done and the type of food you need to have in order to achieve your goal.

You can remain enthused and concentrated on your immediate task through a good fitness program. It reminds you that you need to adhere to the plan and not be lethargic. As you see yourself reaching the intermediate milestones, you will realize that the program actually works and you will be driven to see it to the end.

However, some essential things in the fitness program are needed to ensure its success. Only that program which is effective and is value the time and money invested in it must be selected, so that you find yourself in great health after completing the program.

A good fitness program should have a limited set of objectives and milestones, which must also be carefully charted out. Therefore if your aim is to burn extra fat, then concentrate on corresponding exercises instead of focusing on bodybuilding exercises.

Your fitness objectives will define to a huge extent if you can exercise at residence or you should join a gym. Then you need to figure out if you will need a personal instructor or not. But you should remember that the knowledge of a personal instructor always comes in handy while developing and implementing a fitness program.

Lastly, you should ensure that the fitness program can easily fit in your routine. You will lose your drive if you are overambitious in your fitness objectives as you will end up having inadequate time for all the exercises. On the other hand, by setting the targets too low, you will soon begin questioning if all the effort is worth it. Thus you have to strike a fine balance and then stick to your program so that you reach your targets successfully.

Read the complete story on Golden Wisdom Nuggets.

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For assistance creating a fitness program that you WILL stick to and be successful with, see Chris Doran at Serious About Fitness.

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Influence of Diet on Heart Health

Posted on February 21, 2012 by

Food is your friend and your biggest foe. A healthy diet sustains us, but a poor diet can raise blood pressure, cholesterol, blood sugar levels and weight and put you at risk for heart disease.

“Diet is just one component of the overall cause of heart disease,” says Donna Arnett, Ph.D., chair of the Department of Epidemiology in the University of Alabama at Birmingham School of Public Health and president-elect of the American Heart Association. But, Arnett says, it can exert a strong influence.

Heart disease is the most common cause of death for both men and women in the United States, according to the Center for Disease Control and Prevention. Diets high in saturated fats and cholesterol can lead to atherosclerosis, or a hardening of the arteries caused by build-up of plaque.

Sodium also is considered the culprit for the one in three Americans who develops high blood pressure. Sodium attracts water into your cells; the increased fluid raises your blood pressure and subsequently raises your risk of stroke and heart attack, heart failure and death, Arnett says.

What constitutes a heart-healthy diet?

First, Arnett says, increase the amount of fruits and vegetables you eat daily, especially the leafy kind.  ”This provides more potassium, which is associated with lower blood pressure,” Arnett says. “Fresh is the best source for fruits and vegetables, but canned versions can provide nutrition.”  The primary drawback to canned and frozen foods is added sodium. ”

Fish also is on Arnett’s list of better food choices.  ”You should eat fish twice per week; fish are sources of the good fats associated with reduced risk of heart disease,” says Arnett.  Fish doesn’t have to be fresh every time. Arnett says alternatives like canned tuna and sardines will do.

When preparing your food, limit saturated fats such as those in butter, hard cheeses and red meats.  ”Avoid trans fats because they raise your bad cholesterol levels. So read food labels and look for partially hydrogenated oils, which is another name for trans fats,” Arnett says.

Fats considered to be suitable for low consumption — avocados, nuts, olives and olive oil — are monounsaturated and polyunsaturated fats, which can help reduce the cholesterol levels in your blood and lower your risk of heart disease.

A big calorie-causing culprit is sodas and sports and energy drinks, Arnett says.  ”The hidden sugars in these beverages are a common cause of weight gain among young people. Limiting yourself to two 12 oz. cans per week to reduce the risk of obesity and diabetes,” Arnett says.

Arnett says keeping a food diary is one of the most effective tools for monitoring eating habits and ensuring they are healthy.

Read the complete article on news-medical.net

For more information about how to stay heart healthy and enjoy a long and active life, see Chris Doran at Serious About Fitness.

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Diet Can Reduce Risk of Cancer

Posted on February 21, 2012 by

February is Heart Awareness Month, but World Cancer Day comes early in the month on Feb. 4. It reminds us that cancer is a disease that will affect 1 in 2 men at some time in their lives and 1 in 3 women (American Cancer Society Cancer Facts and Figures 2008).

The connection between diet and cancer can be significant and this is one area where people can do something to decrease their risk.

If you have been diagnosed with cancer, diet changes can decrease your risk of recurrence.

It has been estimated that 35 percent of cancers are related to dietary factors – both in what you eat and in what you don’t eat. This is even more than the contribution of tobacco to cancer, which is estimated to be a causative factor in 30 percent of cancers. The following foods have been linked to cancer and I would recommend limiting these foods as much as possible.

1. Red meat (beef, pork, lamb, goat).

2. Meat cooked at high temperatures (creates harmful chemicals like heterocyclic amines)

3. Processed meats (examples are hotdogs, lunch/deli meats, bacon, sausage)

In contrast, the following foods are protective and should be eaten every day.

1. Fruits and Vegetables. It is the pigment of these foods that provide a vast array of antioxidants and other phytonutrients that are beneficial to your health. Think of an antioxidant as a powerful tool to neutralize free radicals. It is the free radical that when left unchecked causes damage to a cell, which is the first step in the development of cancer.

2. Other foods of plant origin. In addition to the fruits and vegetables, include unprocessed whole grains and legumes.

3. Plant based foods contain important antioxidants. Some examples of antioxidants and a representative food are the following:

Anthocyanins (blueberries); isoflavones (soy); lignans (freshly ground flaxseeds); quercetin (apples); catechins (green tea); resveratrol (purple grapes); lycopene (tomatoes); lutein (spinach); alpha and beta carotene (sweet potatoes); indoles (broccoli); isothiocyanates (Brussels sprouts).

It is not important to remember the names, but it gives you a little background about why it is so important to eat your red, orange, yellow, green, blue/purple, and white fruits and vegetables every day.

Stefanie Stevenson is an integrative physician based at Nourish in Loveland.

From Cincinatti.com.

 

For more information about how to eat and exercise right promoting a long and active life, see Chris Doran at Serious About Fitness.

 

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Broiled Grapefruit

Posted on February 14, 2012 by

From Running Foodie – I gotta try this one!!

If you’ve never done this before, you are seriously missing out. Grapefruit is good but broiled grapefruit is GOOOOD. The sugars caramelize and the flesh gets a little warm and gooey and it’s a sweet, tangy, brûléed masterpiece for your tastebuds. I highly recommend it.

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Broiled Grapefruit

Ingredients

  • 1 grapefruit, cut in half and segmented with a serrated knife
  • 1T butter, melted
  • 2T brown sugar
  • cinnamon, nutmeg, ginger, etc

Method

  1. Turn on your broiler and position the rack in the top shelf, as close to the broiler as you can get it
  2. Halve and segment your grapefruit. You might need to take a little slice off the bottoms so that they don’t roll around
  3. Mix butter, brown sugar, and desired spices until they form a thick paste.
  4. Place grapefruit halves in a broiler-safe pan and smear the butter/sugar paste on top.
  5. Broil grapefruit halves for 4-6 minutes, keeping an eye on them and rotating if necessary.
  6. Remove from oven and serve warm. Yum!

 

 

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Pastor Tom’s Tortilla Soup

Posted on February 13, 2012 by

Best. Soup. Ever.  And, SO easy to make.  Try it…its AWESOME!!

16 ounce can tomatoes 
1 medium onion, cut up 
2 clove garlic  
4 tablespoons snipped cilantro 
1/2 teaspoon sugar 
8 cups chicken broth 
1 1/2 lbs chicken breast cut up 
2 or 3 *chipotle peppers and little adobo sauce

shredded Monterey jack cheese 
avocados cut up 
Tortilla chips 
Sour cream

In blender combine undrained tomatoes, onion, garlic, cilantro, and sugar. Cover and blend till nearly smooth. Put mixture into a large pot with chicken broth, chicken and chipotle peppers. Bring to boiling; cover and simmer for 20 minutes.

Put crunched tortilla chips in a bowl with cheese, avocados, and sour cream (omit if desired) . Ladle soup over; serve immediately. Makes 8 or 10 servings.

Nutrition: 151 calories, 3 grams fat, 5 grams carbohydrates, 26 grams protein per serving. This recipe is low in carbs. This recipe is low in fat.

Here’s Pastor Tom’s website.

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Need help with the nutritional part of your health and fitness routine?  Come see Chris Doran at Serious About Fitness.  

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6 Foods that are Good for your Brain

Posted on February 13, 2012 by

Foods high in compounds such as antioxidants and omega-3 fatty acids can improve brain health and memory, experts say.

  1. Walnuts – have been seen to reverse signs of aging in the brains of old rats, including the ability of the brain to function and process information, and have been linked to improved learning, memory and motor coordination in mice with Alzheimer’s.
  2. Carrots – they contain luteolin, which has been shown to reduce age-related memory deficits and inflammation in the brain.  Olive oil, peppers and celery are also high in luteolin.
  3. Berries – one study showed that nine older adults who had started to experience slight memory problems showed better learning and recall abilities than a similar group of adults who didn’t take the supplements. The blueberry group also showed reduced symptoms of depression.  Journal of Nutrition, researchers said they examined a group of studies that showed fruits such as blueberries and strawberries, which are high in antioxidants, can decrease a type of stress in cells associated with aging and increase the signaling capabilities in brains.
  4. Fish - eating fish rich in omega-3 fatty acids could help slow typical cognitive decline that comes with age.  It has also been shown to protect against Alzheimer’s.
  5. Coffee and Tea - studies have shown they may prevent Alzheimer’s disease and improve cognitive function, and have also shown that tea drinkers do better on memory and information processing tests.
  6. Spinach - The green leafy vegetable is loaded with vitamins C and E, which, studies have shown, help to improve cognitive abilities.

For more information, view the full article in My Health News Daily.  For assistance reaching your health and fitness goals, see Chris Doran at Serious About Fitness, and be sure to watch for interesting Fit Talk Topics coming up!

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11 Surprising Things that can make us GAIN Weight

Posted on February 13, 2012 by

Lets count them down:

11. A cold virus – studies show overweight children are more likely to be exposed to the common cold

10.  Turning on the A/C - When living in constantly comfortable temperatures, the body doesn’t have to work to keep cool or warm.

9.  Having a working Mom – children with working Mom’s are more likely to be obese

8. Not getting enough sleep - A number of hormonal changes occur when the body doesn’t get enough rest. Sleep restriction can spur hunger, and the tiredness that follows can decrease physical activity, leading to further weight gain.

7. Getting your tonsils out – researchers think it might affect the child’s appetite

6. Keeping the light on at night - Could it be that it leads to night time snacking?

5. Having an older Mom

4. Being exposed to environmental contaminants - It can influence the body’s hormone signaling and negatively impact metablism

3. Genes – there are 18 genetic markers associated with obesity

2. Having a Mom who ate a high fat diet during pregnancy – having a baby oversized at birth may be a risk factor with obesity later in life.

1. Medications – especially those taken to prevent depression, diabetes, hypertension and unwanted pregnancy can cause weight gain.  Hypertension drugs called beta-blockers have been linked to weight gain, as have treatments for Type 2 diabetes.

For more information, see the full article in My Health News Daily.

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For more information about things that can both positively and negatively affect you reaching your weight loss goals, contact Chris Doran at Serious About Fitness, and keep an eye on our Fit Talk Lecture Topics.

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Importance of Friends in Fitness

Posted on February 11, 2012 by

Exercising with a friend, or training together  to get ready for an event that you have both signed up for has a lot of benefits.  Having someone to run alongside you, makes the run seem to go by faster and will make more enjoyable – you will stop watching the timer and the miles tick by.  You will enjoy the journey, rather than just the destination.

Unfortunately, when friends and family are not ‘on board’ with your fitness goals they can sabotage your efforts, intentionally or unintentionally.  Have you ever tried to drop some weight or get in shape and have everyone at work and at home trying to convince you to ‘relax’, ‘take a day off’, or say things like ‘don’t be so serious’, ‘it’s just one donut, what difference will it make?’

One of the easiest ways around this is to build your crew around you. Get your friends and family on your side. Have a serious talk with them, let them know that this is important for your health, and that you have a goal and you really want to achieve it.

So – find a friend, set a goal, and start enjoying your training regiment.  Here are a list of local events that you may chose to sign up for.

Here is a story about how someone completed an ultraman with the support of the support team that he selected to help him along the way.

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Looking for a running partner?  Join the RAC Serious Runners.  We attend short and longer races regularly – you can train for whatever distance you like.  Regardless of what level you are at, are sure to meet people to support you, and will have the guidance of Coach Carol!

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