by | May 25, 2012

Healthy Eating: Protein Salad

The importance of eating a healthy and varied diet is generally well understood by those in the personal training field.  However, try as we might, sometimes we get stuck in a rut with the foods that we eat.

So here’s a great recipe to add to your repertoire, based on the Perfect Protein Salad sold at PCC Stores.  It has just the right amount of protein, raw veggies and whole grains.  The great thing about it is that you don’t have to follow the recipe exactly for it to taste great.  You can adjust it based on what you have in your fridge – which means you usually have all the ingredients to make it in a pinch.  I’ve added chopped napa cabbage and diced jicama to this salad before – simply because I needed to use them before they went bad – and the salad was just as good.  If you don’t have all of the ingredients for the salad, no big deal – find a similar substitute (such as a couple of diced shallots or 1/2 a red onion if you don’t have green onions) or just leave out what you don’t have.  And if you don’t have garbanzo beans in your pantry (to get your protein) throw on some diced or shredded chicken instead.

In A Pinch Protein Salad

Salad:

1 cup grain (farro or wheat berries)
1 25 ounce can of garbanzo beans
1 english cucumber, seeded and diced
1 red, green or yellow pepper, seeded and diced
1-3 stalks celery, diced
1-3 carrots, diced
1/2 to 1 bunch green onions, sliced
1/3 – 1/2 bunch parsley, chopped

Dressing:

1/2 cup mayonnaise
2 tablespoons lemon juice
2 tablespoons apple cider vinegar (or white wine/red wine vinegar)
1 tsp dried dill (or 2 tbsp fresh, chopped)
1 tsp dried basil (or 2 tbsp fresh, chopped)
1 tsp salt (sea salt, or Maldon)
1 tsp minced garlic
NOTE:  you could also try throwing in some chopped fresh chives, or oregano, tarragon.  Feel free to experiment with what you have available!

INSTRUCTIONS

1.  Cook the grain as instructed on the package directions

2.  Throw all the salad ingredients in a large bowl.

3.  Combine all the dressing ingredients in a small bowl.

4.  Pour the dressing over the salad and combine well.

Enjoy!

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by | March 20, 2012

Fitness in your Forties: Issues and Strategies

If you’re in your forties, and have started to notice new and more frequent aches and pains, you’re not alone.  We all know that as we age our bodies are going to change, but do you know what is most likely to change and what you can do to work with it?

A very common issue is that as we age our connective tissues become less elastic, and can lead to a greater likelihood of joint injury.  It’s important to respect that connective tissue.  Try to incorporate activities that can stretch and strengthen those connective tissues.  Here are some suggestions:

  1. Yin Yoga: has recently experience a surge in popularity.  That particular discipline focuses on strengthening the connective tissues from the waist to the knees, so if you have tight hips (say, from years of cycling or running and not spending enough time stretching!), yin yoga could be for you.  Check your local yoga studios to see if they’re offering yin yoga classes in your area.
  2. Weight Training:  preserves and maintains muscle mass.  As we age, we tend to lose muscle mass and our metabolic rate also declines.  Even if you get plenty of cardiovascular exercise, if you do the same thing you’ll lose muscle and gain fat.  Strength training is the only way to preserve, or increase, muscle.   Weight training also helps with bone density and joint elasticity.
  3. Lengthen:  for many people, height begins to decrease in their forties.  Focus on posture, sitting and standing tall as if a string is attached to the top of your head and  pulling you up.  Push your shoulders back and down, opening up the space around your neck and ears.  Try to lengthen your spine by stretching.  Yoga is great for length.
  4. Warm-up before you exercise:  take 10-15 minutes to warm up before you exercise, especially if you’re a weekend warrior!  Warming up starts the flow of synovial fluid, which lubricates your joints.  Warming up also increases your core temperature which can loosen your muscle and reduce the change of injury.

Being in your forties doesn’t mean the end of exercise.  It just means you should need to exercise wisely and listen to your body.

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by | March 9, 2012

Defeating DOMS: Tips for Alleviating Delayed Onset Muscle Soreness

There’s no mistaking it, that soreness that creeps in after a punishing workout and proceeds to plague your movements for the next few days. According to WebMD, delayed onset muscle soreness or DOMS, is in fact, “tiny injuries called microdamage in the muscle fibers and connective tissue.” It generally happens after you step up your workout, try a new strenuous activity, or use eccentric muscle contractions (increasing tension on a muscle when it is lengthening, like when running downhill or doing pushups).

© Maridav - Fotolia.com

© Maridav – Fotolia.com

DOMS usually peaks at around 48 hours after your workout, and those few days can certainly be a challenge. Here are some ideas from around the web on ways to defeat DOMS:

  1. Rest. Have you ever heard the phrase, “if it hurts, don’t do it”? Allow your body to recover by giving it a break (usually 3-7 days).
  2. Apply Heat. Use heat via heating pad or warm bath to increase blood flow to the area and alleviate soreness.
  3. Stretch. There is serious debate about whether or not stretching actually helps DOMS, but there’s no denying that it’s at least satisfying to stretch when you’re sore. Some experts maintain that it helps ease muscle tension, and can prevent muscles from tensing up and the pain getting worse.
  4. Light Exercise or “Active Recovery.” Think taking a walk or going for a light swim, getting your blood flowing and your muscles warm. However, be sure you don’t over do it–if you pile another hard workout on top of the first, you might just make your soreness worse.
  5. Anti-Inflammatories and Supplements. There are the standard anti-inflammatories like aspirin, ibuprofen or naproxen sodium, which can help with pain, but don’t help with actual recovery. There are also options like the regular intake of probiotics, lemon verbena supplements, or Omega-3 fatty acid supplements, that have all been said to help with soreness and recovery after a workout.

While there is no one easy solution for beating post killer-workout soreness, there are plenty of choices. Do some personalized real-time research on delayed onset muscle soreness, and see what works best for you.

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by | March 5, 2012

Personal Training: Disc Problems – Is Pilates for You?

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Do you have a family history of spine/disc problems?  I do – and it’s pretty significant.  My brother and mom have both had multiple back surgeries, and my maternal grandfather and great grandmother were plagued with neck pain.  Watching my mom and brother suffer over the last decade makes me want to do all I can to avoid their situation.

I recently accompanied my brother on an appointment to his surgeon (he was about to have a fusion done on some discs in his neck).  I asked the surgeon if there is anything you can do to prevent disc issues if you know you have a family history.  The surgeon’s answer: there is no magic pill.  BUT core strength, exercise and a healthy diet can help.

Any time I think about core strength, I think about pilates.  Pilates is a form of exercise that helps build flexibility and strength in the abdominals, legs, arms, hips and back.  Spinal and pelvic alignment are emphasized, along with building a strong core and breathing.

I had been taking private and semi-private pilates lessons with a personal trainer for a couple of years, but stopped taking classes when I moved to a new town.  With my mom and brother recuperating with my family after having surgeries this summer, it was definitely in my face that I needed to get back into pilates.  At the same time, I’d been having some back/neck pain issues and tweaks – which I felt were muscular, but there was enough of a doubt to freak me out a bit.

So, I made an appointment with Debby Bowen at Bend Pilates, and have been going twice a week ever since.  About 4 months later, I feel great.  My core is stronger than it was and is protecting my spine – I actually feel relief in my spine when I engage my core correctly during physical activity.  I can feel my core support my body when I run, ride my mountain bike, and do yoga.  I’m more flexible in my hips and legs, and I’ve also been working on strengthening my rotator cuffs. What’s more, my body awareness is better – I’m learning how to use the right muscles so I don’t tweak out.

Although there is no guarantee that I won’t ever have a disc problem, at least I know I’m doing something about prevention!

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by | February 24, 2012

What You Should Know About Yoga: The Good, the Bad, and the Bendy

Yoga has, in many ways, become synonymous with a healthy way of life. Indeed, the term “yoga,” a Sanskrit word, means, “to ‘yoke’ or unite the mind, body and spirit.” With the promise of total alignment and harmony of your entire self, who wouldn’t want to try yoga as a means to a better life?

© moshimochi – Fotolia.com

The benefits of yoga are plenty. Tangible results include increased flexibility, muscle strength and tone, better posture, balance, and range of motion. In addition, yoga also provides less material, but still very real results like getting rid of stress, improving your concentration and focus, and even lowering blood pressure and slowing your heart rate. In short, it’s hard to argue with yoga’s results.

Still, there are some risks to yoga, and their seriousness may surprise you. Whitney Fetterhoff’s recent review of The Science of Yoga reminds us that yoga isn’t all about gentle poses and focused breathing. There is a real danger for injuries like, “dislocations, dead nerves and ruptured lungs,” according to the author of The Science of Yoga, William J. Broad. Other problems Broad cites include possible weight gain from a lowered metabolic rate, risk of stroke, joint instability or even brain damage. These issues sound more like warnings for a contact team sport than calm, peaceful, yoga.

Be that as it may, no one is saying you should hang up your yoga pants or exchange your mat for a pair of running shoes– far from it, in fact. However, it is important to know that there are risks with yoga, and like any workout regime or sport, beginners should start slow, learn through proper instruction, listen to their bodies, and increase the level of difficulty at their own pace.

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by | February 16, 2012

Your Personal Trainer and Nutrition: Benefits of Quinoa

As much as a personal trainer can help you with exercise, your exercise regime will benefit you more if you also fuel your body with the proper nutrients.  While there are lots of diet fads at any given moment, there are some “superfoods” out there that really do provide significant benefits.  Included in this group is quinoa (pronounced keen-wah).

Image

© Andre Bonn – Fotolia.com

Quinoa is an ancient seed (it’s actually not a grain) that was cultivated by the Incas over 5000 years ago.  It is related to leafy green vegetables, such as chard and spinach.

Quinoa is packed with antioxidants and phytonutrients.  When compared with wheat, barley and corn, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese and zinc.  Because of its nutrients, quinoa is said to protect cardiovascular health, prevent migraines, and help with diabetes.

Quinoa is gluten-free, and does not feed fungal or bacterial infections. Quinoa is high in protein.  In fact, the protein in quinoa is a complete protein, meaning it contains all nine essential amino acids.   It is an especially good source of lysine, which is necessary for tissue growth and repair.

Quinoa is quick and easy to cook:

1.  Always make sure you rinse the seeds well as something called “saponin” coats them, and can make them taste bitter when cooked.

2.  Using a ratio of 1:2, quinoa to water, bring to boil in a saucepan, with a pinch of salt.

3.  Reduce heat, cover and simmer until water is absorbed (about 10-15 minutes).

A quick search on the internet can produce lots of yummy quinoa recipes – one of my favorites is quinoa tabouli.

To make it, you need the following ingredients:

2 cups water
1 cup quinoa
1 pinch salt
1/4 cup olive oil
1/2 teaspoon sea salt
1/4 cup lemon juice
3 tomatoes, diced (and seeded if you want)
1 cucumber, diced (and seeded if you want)
2 bunches green onions, diced
1 cup fresh parsley, chopped

Cook the quinoa, and let cool; then mix in the rest of the ingredients. Eat as a stand-alone dish, or serve with hummus and pita bread, and maybe some grilled chicken.

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© waymoreawesomer – Fotolia.com

Have it ready in the fridge to chomp on after your next workout!

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by | February 6, 2012

4 Ways to Keep Your New Year’s Resolutions Going Strong

Maintaining a healthier lifestyle and losing weight are popular New Year’s resolutions. In fact, on the list of top New Year’s resolutions on the USA.gov website, five of the 13 most popular goals have to do with better fitness and health. What’s more, according to a study mentioned on WebMD, around 30% of resolutions involve weight loss and 15% cite wanting to start working out. If you have set a health-related goal for the new year, here are some easy tips to help you see it through to completion.

1. Set Specific Short Term and Long Term Goals

Losing weight and eating healthier are worthy resolutions, but if that’s as specific as you made them, chances are you’re having trouble seeing them through. Make your goals specific, like a particular weight, a certain time for running a mile, or a set number of reps for your strength training. Then, set several benchmarks between the day you start and your end date so you can track your progress.

2. Start Small

You don’t have to change your entire routine overnight. There’s nothing like a complete shock to your system to make you lose motivation fast. Start small like taking the stairs instead of the elevator, or a walk at lunch instead of sitting at your desk for the entire time. Replace one of your salty snacks with something healthier or start packing your own lunch. Build towards your first benchmark and increase your workout tasks or dietary changes as you get more comfortable with your new fitness program.

3. Mistakes are OK

Just because you skip a workout or splurge on dessert does not mean that your resolution has gone out the window. If you’re maintaining a healthy routine and have stuck to the benchmarks you set for yourself, chances are you’re still progressing towards your goal. Allow for a few setbacks along the way and don’t use them as an excuse to throw in the towel.

4. Keep Yourself Accountable

The easiest way to let your resolution slip by is to keep it to yourself so no one will know if you started or stuck to it. Tell your friends and family your goals. Chances are, you’ll find others with similar resolutions. What’s more, like-minded people make a strong support system to help keep your determination and perseverance going strong.

Whether you’ve already started towards your 2012 goals, or are still working on getting going, we hope these tips help you see your resolutions through.

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