March 29, 2024

An Apple a Day… Written by Laura Maydak

Apples: One of the Original Superfoods!

I’m going to assume that you have never heard the saying “An açaí berry a day keeps the doctor away.”  I know that I haven’t.  While the saying may be true, I don’t see it catching on very well.  Recently “superfoods” have been coming out of the woodwork, but what is it that makes them so much healthier than the standard fruits we have always eaten?  Personally, I love pomegranate-flavored yogurt, but I have never thought to buy a fresh pomegranate at the grocery store, no matter how much of a “superfood” it is.  I wouldn’t even know how to open it.  I like things simple, delicious, and nutrient-dense.  I like apples!

To me, apples are the perfect fruit.  They’re portable, versatile, sweet, and do wonders for your health.  Now lets look at the facts behind the phrase that I’m sure you have heard: “An apple a day keeps the doctor away.”

Nutrient Density
•    4 grams of fiber (per medium apple)
•    Excellent source of potassium
•    High in vitamin C
•    Fat-free

Weight Management and Healthy Diet
•    Help to satisfy hunger for few calories (95 calories per medium apple)
•    One medium apple counts as 1 cup of fruit

Heart Health & Chronic Disease Prevention
•    Soluble fiber in the flesh has been shown to lower LDL (“bad”) cholesterol
•    Antioxidants help reduce oxidation of LDL cholesterol and inhibit inflammation
•    Diets high in potassium are associated with lower blood pressure
•    Compounds found in the skin of apples have powerful inhibitory effects on cancer cells in the liver, colon, and breast
•    A flavanoid unique to apples may enhance bone density and reduce the risk of developing osteoporosis

Dental Health
•    Apples have been referred to as “nature’s toothbrush”
•    Replacing sugar-sweetened snacks and desserts with fresh apples will stimulate saliva production and reduce the number of cavity-producing bacteria, reducing the risk of developing dental caries

Physical Activity Benefits
•    An antioxidant in the skin of apples has been show to make oxygen more available to the lungs, enhancing endurance during physical activity

I’ve been known to eat apples for breakfast, lunch, dinner, dessert, and snacks in between.  Given their versatility, they can be used in sweet and savory recipes any time of the year.

No Bake Apple Crisp Bites

Prep time: 10 – 15 minutes
Yield: 12 balls

1 medium apple (I use Gala)
1 tsp. ground cinnamon
1/3 cup creamy peanut butter
¼ cup honey
1 cup quick-cooking oats

Wash and chop apple, leaving skin on.  Put apple in medium sized bowl and add cinnamon.  Mix until apple pieces are evenly coated.

Mix peanut butter and honey in microwave-safe bowl and microwave on high for 30 seconds, until slightly runny.  Add to apples and stir until evenly coated.

Add oats to mixture, ¼ cup at a time.  Stir after each addition.

Roll into small balls, about the size of a tablespoon (the mixture will be sticky.) Place balls on a plate or tray and transfer to the refrigerator to cool.  Refrigerate for at least one hour before serving.

Enjoy!

Follow me on Twitter (@lmaydak) for more nutrition and wellness tips!

Can’t afford to workout? Can you afford not to? By Hope Epton

Can’t afford to workout? Can you afford not to?

The cost of working out depends on the level of luxury one requires in order to actually work out. It seems to be a likely excuse, “I can’t afford a gym membership,” is really no excuse at all.

Granted, in today’s economy we are all cutting back, trimming the fat so to speak, so why not our waist lines as well as our wallets? Contrary to popular belief, you don’t need a gym to work your body.  There are a lot of different exercises you can participate in for free or little cost.

Walking for one is an excellent start to any program. It is free; you can do it inside or outside, and requires little equipment besides a comfortable pair of shoes. If you are feeling impatient, you can run or if you are adventurous, take to the trails for a hike.

Swimming is another great way to get a full body workout done without breaking the bank. If you don’t have access to a pool, perhaps a lake or pond will get the job done.

Bike for your workout. Biking, now it doesn’t require a super sleek road bike, but a modest bicycle with a tolerable seat {this varies depending on the individual} and some safety lighting if you are going to be out during the early dawn or dusk times.

Cardiovascular exercise is important, as is strength training. Why not put your own weight to use and do squats, lunges, push-ups and planks. For an added bonus, find objects around the house to assist in adding additional weight or creating a challenge, such as a kitchen chair for dips, or elevated push-ups. 

For a small investment, look into purchasing small items that can add to your workout such as a jump rope, a stability ball, resistance bands, dumbbells or kettle bells. Often in your local retail store you can find coordinating workout videos to assist you if you are new to the workout scene.

If possible, find a friend who will work out with you. Having an accountability partner will not only help you stay on track, but provide motivation, and you can push each other through the times you may want to no-show or quit.

Don’t let the cost of gym membership keep you from exercising. You can workout from home, and you can’t put a price on your health. You can invest in your physical health and well being now, or pay a much higher price later.

This article is written by Hope Epton. ACSM Certified Health Fitness Specialist. Follow Hope on her blog at http://SportyMom.me. Or via her facebook page http://facebook.com/SportyMomme, twitter, http://twitter.com/SportyMomme or pinterest, http://pinterest.com/SportyMomme

 

Is Stress Eating You or Are You Eating your Stress? By Tammy Beasley

STRESS – just the word can make your heart beat faster, blood pressure rise, and mood turn irritable. And stress can make you turn to food too, to feel better. It’s true that stress burns more energy (calories), especially the type of energy that supplies a chemical called serotonin.  This chemical helps relax and calm you, and carbohydrates start the process. This calming effect can be produced by a handful of whole-wheat crackers or fresh fruit, but often a handful of cookies is more appealing.

What can you do to STOP stress-induced eating?

Declare your desk, computer, television, loud music and any other distractions off limits until AFTER you eat something.

Plan ahead by keeping an ‘emergency snack pack’ available. Avoid higher sugar, simple carbohydrate foods as much as possible, which can actually increase your appetite even more.

Choose a combination of whole grains and lean protein such as a mozzarella cheese stick and whole-wheat crackers, or peanut butter and apple slices. If those aren’t convenient, prepare ahead by having your own trail mix of whole-wheat cereal squares mixed with slivered almonds and raisins handy.

No matter what, slow down and give yourself a 10-minute break to fuel your brain with healthy, lasting fuel to relax those stress hormones and boost your energy. And if emotions take over and you dive into a plate of brownies, clear your head by sitting down first, then slow down and savor each bite. Diffuse the quick rush and fall from simple sugars by adding protein, like a cold glass of low fat milk. Most importantly, get right back on track and don’t let guilt cloud your way. Remember it is what you do more often than not that makes a difference.

Tammy Beasley, RD, CSSD, LD, CEDRD
Rev It Up for Life
www.revitup4life.com

Use Reiki’s Healing Principles for Everyday Peace by Marty Fabianova

How to stay calm and productive when there is ‘too much, too fast’ going on in your life? Mikao Usui, who re-discovered Reiki, brought these “life guide” principles back to the world as part of the Reiki healing principles. Explore how they can help you manage daily stress better.
 

Just for today I will not be angry.

It is hard not to be angry when for instance someone, who barely knows you, casts a fast judgement about you. But you know what? How people act is their responsibility. How you respond to their action is your choice. Try not to take anything personally and remember that letting go of anger frees one’s mind.
 

Just for today I will not worry.

While anger deals with past events, worry deals with future ones. Either way, we won’t be present to what is happening in our life NOW, if we allow anger or worry to take over. Let’s try not to worry about things we cannot change, and let’s try to substitute worrying for action where we do have the power to change something. Action speaks louder than words or thoughts.

 

Just for today I will show love and respect to every living thing.

Every living being has its purpose in life and deserves to be respected.  Honour your parents, your teachers and everyone who comes into your life. Even if the encounter is not pleasant, remember that we learn the most from the hardest lessons.
 

Just for today I will live by the attitude of gratitude.

Even though it might seem like there are no positives in your life right now, try to start your day with listing things for which you are thankful. Your health, family and friends, steady income, roof above your head, food… Or anything else you can think of that not everybody has and people might tend to take for granted. Simple things like thanks, forgiveness, smiles, good words, and gratitude calms the mind and brings more positive things into your life.
 

Just for today I will do my work honestly.

Try to do everything you do, to the best of your ability. It has been proved that, for instance, food cooked with love has much higher nutritional properties than food cooked absent-mindedly or with negative emotions. Let’s bring some love to everything we do and watch for the results!
 

This article is written by Marty Fabianova. Marty works as Reiki and Bowen Technique Practitioner in Stoke Newington, London. She is passionate about helping people to tap into the wellness of their body and mind in a natural way. Contact her at www.thebowenway.co.uk or via marty.fabianova@hotmail.co.uk. You can also connect on Facebook via her page The Bowen way – Help your body to help itself or on Twitter @MartyFabianova.

 

Want Results? Hire a Professional! By Brett Klika

Do you work with a Fitness Trainer? According to the Health Club Consumer Report released in 2011 by the International Health, Racket and Sportclub Association (IHRSA), about 6.3 million American’s do.

Utilizing a Professional Personal Trainer has gone from a novel status symbol to a safe, efficient, effective, and surprisingly economical way to reach one’s fitness goals. Once upon a time, daily exercise was the result of merely surviving. Now, physical activity has to be a conscious decision. 

Fitness Professionals function not only oversee your decision to exercise, but provide a variety of exercise and movement options so you are able to enjoy the process of arriving at your goals!

Here are 5 benefits to utilizing a Professional Fitness Trainer:

Becoming Familiar with Exercise Options Available

As our lives have become more automated, our daily demand for physical activity has plummeted. Daily tasks no longer require us to climb hills, carry heavy things, or chase our food to eat it. We have had to contrive movements and technology in an attempt to replicate these ancient demands.

The movements, machines, and methodologies of the exercise world can be overwhelming. Learning how your body works from a Fitness Professional, rather than simply memorizing a machine or exercise, sets you up for a lifetime of great health.

A Fitness Professional can familiarize you with the various techniques, exercise options, and technology available to achieve your exercise goals.

Safety

As mentioned, the modern day exercise landscape is not innate to us. Learning the movements and technology is much like learning a martial art. There are proper, effective techniques as well as improper, injurious techniques. 

If one creates an improper demand on the body, our body responds by eventually breaking down.  A degreed, certified, experienced Fitness Professional educates and supervises correct execution and programming of exercises. Every exercise you perform is done for a purpose, this means no time wasted! Professional Fitness Trainers have studied for years to research the best and most effective exercise program for you, your goals and your current abilities.

Accountability

The biggest road block to success in an exercise program is program attrition. Creating exercise is often a arduous process, so it is easy to quit. However, if you are paying a professional to oversee your program, quitting or not showing up is not an option!

Variety

Unless one constantly researches and learns new methodologies and techniques, exercise can become monotonous and boring. Fitness Professionals stay current on the most recent research and trends in exercise. This allows them to introduce you to new concepts in order to keep things interesting, as well as to keep your results coming.

Economic Efficiency

Average 1-on-1 personal training sessions are generally between $50-$80 per hour.  Group (2-5) personal training elicits the same benefits and can be done for anywhere from $15-$30 per hour. Let’s say you utilize group personal training 2 times per week at a $30 rate. That’s $240/month. 

Compare that to the cost of fad diets, gym memberships you don’t use, exercise gimmicks, and un-ending frustration. That’s not even to mention health care costs associated with injury or being sedentary or lost wages due to time off from work.

These are only 5 benefits out of a list of thousands. Exercise is not something that just happens any more. We have to learn how to do it properly, appropriately and effectively. Degreed, credentialed and experienced Fitness Professionals are here to educate, motivate, and inspire!

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence. For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.

Does your Lifestyle Need a Makeover? By Heidi Henry

Need more joy in your life? If you’re feeling sluggish and unmotivated, it’s time to look at your current lifestyle.  Overcome lack of energy and motivation by asking yourself five key questions and then of course, making simple changes:

Are you drinking alcohol? STOP!  Don’t put a known “depressant” into your body?

What foods are you putting into your body? Are you eating and drinking processed, chemical-laden foods? Read your labels! Stick with whole foods and you’ll feel a boost in energy instantly.

Are you surrounding yourself with individuals that love and appreciate you?  If not, it’s time to make new friends. Join a club, join a gym, volunteer. Find like-minded people and you’ll find support.

Are you doing what you enjoy? Making time for what you enjoy is essential. Don’t know what you enjoy? Try new things. Set a goal to try a new hobby once a month.

Are you exercising? Do it! You say it’s hard?  Yes, however it’s always worth it. Living active clears your mind and is an excellent confidence-booster.  And yes, it gets easier over time. Move your body as often as possible.

You can’t continue to live the life you’re leading and expect a different outcome. Embrace change! 

Follow Heidi’s blog via http://www.BananaBuzzbomb.com where she focuses on running, training for triathlons, living a vegan lifestyle, all the while proving that YOU make the decision to lead the life you want to lead. Heidi can also be found on Twitter http://www.twitter.com/BananaBuzzbomb, Facebook http://www.facebook.com/bananabuzzbomb, and YouTube http://www.youtube.com/bananabuzzbomb

Summer Salad Recipes by Kathy Smart

Baby Spinach and Strawberry Salad
(4 Servings)

Ingredients:
1 teaspoon olive oil
4 tablespoons slivered almonds or pecans
3 tablespoons of olive oil
2 tablespoon of balsamic vinegar
4 cups of washed baby spinach
1 cup of sliced strawberries
4 tablespoons of crumbled goat feta cheese

Recipe Accolades:
Simple and Quick
Diabetic Friendly
Low Glycemic
Gluten and Wheat Free
No Added Refined Sugar
Vegetarian
High in Iron

Directions:
Toast slivered almonds with 1 teaspoon of olive oil over medium heat until brown. Set aside.
In a small bowl, add vinegar and whisk in olive oil until emulsified. Divide baby spinach between 4 plates. Top each plate with sliced strawberries, and garnish with crumbled feta cheese and toasted almonds. Drizzle with vinaigrette just before serving. 
 

High Protein Quinoa Salad
(4 Servings)

Ingredients:
1 cup quinoa, rinsed
1 ½ cups of cold water
 ½ teaspoon sea salt
3 tablespoons each of fresh lemon and lime juice
1 teaspoon sea salt
½ teaspoon tabasco sauce
½ cup of kernelled corn
1 small red onion minced
1 small jalapeno minced or ½ teaspoon of red pepper flakes
1 red pepper finely diced
3 minced green scallions
¼ cup chopped fresh cilantro
2 tablespoons of minced chives

Recipe Accolades:
Simple and Quick
Egg Free
Dairy Free
Gluten and Wheat Free
High Protein
High Fiber
No Added Refined Sugar
Vegan/ Vegetarian

Directions:
Bring water to a boil and add ½ teaspoon sea salt and quinoa. Return mixture to a boil, cover and reduce heat to low and simmer for 15 minutes. Turn off heat and keep pot covered for 5 minutes.  Spread quinoa on a tray to cool.

In a large bowl, whisk lemon and lime juices with tabasco sauce and salt until well combined.  Add all vegetables and herbs, mixing thoroughly. Add cooked quinoa and toss until thoroughly combined. Adjust seasoning, adding salt, pepper and fresh lime juice as desired.

 

Pesto Pasta Salad
(6 Servings)

Ingredients:
6 cups of cooked brown rice pasta
3-4 cloves of garlic- crushed
1 teaspoon white vinegar
¼ cup of extra virgin olive oil
½ red onion chopped fine
½ jar of small olives- sliced thin 3oz
¼ cup of pesto
1/2 cup of light feta cheese- crumbled*
1 bunch of parsley- chopped fine

Recipe Accolades:
Simple and Quick
Dairy Free
Diabetic Friendly
Egg Free
Gluten and Wheat Free
High in Fiber
Low Glycemic
No Added Refined Sugars
Vegetarian/ Vegan (if using tofu

Directions:
Cook the pasta according to package directions, rinse pasta well.
While pasta is cooking, prepare the vinaigrette. In a bowl, add crushed garlic, vinegar and slowly whisk in olive oil until mixture is emulsified. Add onions, olives and pesto, mixing until combined. Add hot pasta to the bowl and toss. While still warm add the feta cheese, and chopped parsley, tossing until well combined. Salad can be served warm, or can be chilled in refrigerator and served cold.

*Crumbled goat feta or crumbled firm tofu can be substituted for feta cheese if dairy intolerant/vegan.

 

Asparagus Salad
(6 Servings)

Ingredients:
4 cups cooked asparagus, 1/2″ pieces
1 cup chopped grape tomatoes
¼ cup chopped red onion
¼ cup crumbled light feta cheese
2 tablespoon fresh lemon juice
1 teaspoon dried oregano
1 teaspoon olive oil
¼ teaspoon sea salt

Recipe Accolades:
Simple and Quick
Gluten and Wheat Free
No Added Refined Sugars
Diabetic Friendly
Vegetarian

Directions:
Steam asparagus until crisp tender. In a bowl, whisk together lemon juice, olive oil and sea salt.  Add cheese, onions and tomatoes. Add asparagus while still hot and toss with other salad ingredients. Allow to stand until warm, toss again and serve while asparagus is still warm.

 
Recipes contributed by Kathy Smart. TV Host, Chef and Nutritionist of “Live The Smart Way” TV show~ North America’s first Gluten Free TV Cooking Show, Best Selling Author, North America’s Gluten Free Expert, Media Personality, Nutritionist, Chef and Personal Trainer, Recipient of “Eat Right Award” in the Health Leadership Award. For more information, go to www.LiveTheSmartWay.com. Or follow Kathy via Twitter: Smart_Kitchen and Facebook: Live The Smart Way

Addicted to Busy? By Juli Shulem

Summer is often thought of in terms of “lazy days of summer” yet some jam-pack their every last fun desire into a day without a thought. While most adults are at work, student age kids want to indulge in otherwise less stressful activities: play.

One of the challenges to overcome is to undo some of the busy-ness of the school day months and translate that into a more relaxed version of what would be considered an actual break. Keeping busy is appropriate at certain times, but being addicted to being busy is not healthy. So, that begs the question: How to become less addicted to always being busy?

Does being less busy make you feel guilty? For some adults this is a very real situation. Children experience less of this as they are still able to find value in ‘play.’ It’s important for a parent to not put their own agenda and feelings of wanting to be super busy onto their child. That said, it is also important not to sit around and waste an entire day doing nothing but watch TV.

So, how do we “undo” busy?

It all comes down to priorities. Determining what is important, meaningful and necessary in our lives.

Ask yourself ‘why’ you are engaging in a particular activity. Granted there is much more that we need to do besides the income producing work we do, but is all of it really necessary?

Acknowledge that we can’t do it all at once. To have something scheduled every day or night of the week without ‘down time’ to recharge will come back to bite you. When do you rest? When do you recharge?

Look at your life, assess your schedule and determine what doesn’t need to be part of your routine ‘right now.’ Take it out and let there be simply ‘nothing’ in its place. Everyone needs to rest and have unstructured time. Be sure to take time to do nothing.

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Professional Coach focused on helping people get more organized. www.julishulem.com, Organizing Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com

 

Reiki-The Inner Sunshine by Marty Fabianova

Reiki- The Inner Sunshine

Imagine you are lying on a beach. The hot sand is filling every cell of your body with a feeling of beautiful warmth and all your worries and stresses are being washed away by the whispering waves of the sea. The sun tickles your cheeks and the blowing wind is making you feel fresh, energised and content. Your body is relaxed and your mind is in a state of absolute peace. And now imagine that you can feel like this anytime, not just when you go on a holiday. How? By treating yourself to a regular dose of Reiki!

What is Reiki?

Reiki (pronounced ‘raykey’) is a natural, hands-on healing system. Its origins can be traced back to the ancient Tibet, thousands of years ago. This technique was lost for centuries, until its rediscovery in the late 1800′s by Dr. Mikao Usui from Japan. Since then it has found its fans all around the globe.

This powerful healing enhances the flow of Qi/Chi (Chinese), Ki (Japanese), Prana (Sanskrit) or the Universal life-force energy which is present in every living being. The Reiki practitioner acts as a channel for this Universal energy, enabling the body’s own healing processes to be activated – on a physical, mental and emotional level. Reiki is now offered by the NHS, most commonly as a complimentary treatment for cancer patients. Heart surgeon Dr. Oz (‘Oprah Winfrey’s doctor’) and celebrities such as Nicole Kidman, Kate Hudson, Meg Ryan and Angelina Jolie all tout the benefits of Reiki.

What are the benefits of Reiki?

Reiki engages the body’s own self-healing, so we are able to better address whatever dis-ease we are going through. It does not treat any condition directly. This healing discipline goes to the core of bodily and emotional problems, rather than just easing symptoms. Many fans of Reiki say that it helps them to release stress, improve concentration and sports endurance. It is also said to help lessen the symptoms of many chronic conditions.

Reiki is not restricted to any gender, age or religion. Everybody can benefit from Reiki’s rejuvenating and empowering touch. Are you ready for your portion of inner sunshine?

This article is written by Marty Fabianova. Marty works as Reiki and Bowen Technique Practitioner in Stoke Newington, London. She is passionate about helping people to tap into the wellness of their body and mind in a natural way. Contact her at www.thebowenway.co.uk or via marty.fabianova@hotmail.co.uk. You can also connect on Facebook via her page The Bowen way – Help your body to help itself or on Twitter @MartyFabianova.

 

Being Run Ready by Dr. Kent Sasse

It is the time of year when the temperature encourages people to lace up their sneakers and every weekend boasts a run (or two.) Planning to run a marathon, half marathon, or even a 10K requires training and proper maintenance for your body. For beginners it is especially important to begin a regimen and educate yourself on best habits.

Listen to your body. It is not how fast you run today, or even how far; it is about how many years you can enjoy running. For older runners or those with injuries, don’t run if it hurts. Give your body a chance to heal. Take advantage of the days you feel good and go on longer runs, push yourself, and seize the opportunity.

Run with a partner that can encourage and motivate you. Training with others with a similar interest and passion for running means you can train for events together, swap training techniques, engage in a little friendly competition or maybe even participate in a relay as team.

Hydration. Water is obviously integral to successful and healthy running, but even more so in extreme conditions of heat and altitude. Hydrate before your runs by drinking water right before, hours before, and even days before. You will recognize hydration by (almost) colorless urine. Drink water consistently rather than consuming more than 16 oz. before a run itself. Drinking enormous amounts of water prior to a run can cause issues so hydrate often rather than in huge doses. If water stops are not on your runs- and even if they are- supplement with a water belt.

Food Intake. Eat your normal balanced breakfast a couple hours before a strenuous run; normalcy is easier for your body to digest. Stay away from heavy meals, and opt for oatmeal and bagels and bananas. Don’t forget a dose of protein as well to keep those muscles happy.

Dr. Sasse founded Western Bariatric Institute and iMetabolic. He is also the author of numerous books and a featured speaker nationally in the field of weight loss.