April 2013 – Page 2 – Irene Pastore Fitness.com

Quick Tip: Fast Track To Cutting Calories

April 24, 2013

SMALL LIFESTYLE CHANGES ADD UP

Don’t get discouraged when you think of cutting back on your food intake. Quick tips will help you begin reducing calories. Start with one, or more changes. Small changes add up. So get going!

Aim for consuming 100 to 200 fewer calories daily.

10 WAYS TO CUT BACK ON CALORIES

Stop snacking after dinner.
Give up your evening dessert.
Drop the latte.
Eat smaller portions.
Don’t eat when you’re not hungry.
Cut down on cookies, or eliminate them.
Skip the banana. 100 calories.
Say no to a milkshake. Around 320 calories.
Everyday cut out two pieces of bread. That’s about 260 calories.
Replace soda with water, or chilled herbal tea. Regular 12 oz. soda 140 calories, 16 oz. 187.

ADD MORE ACTIVITY TO YOUR ROUTINE

Drive less, walk more. You’ll also save money on gasoline.

Park your car at the end of the parking lot, and take a round-trip brisk walk to the mall.

Walk up stairs instead of using an elevator, or escalator.

Quick Tip: Weight Loss Conversation

April 23, 2013

Personal Reasons For Weight Loss

Literally, or figuratively, look in the mirror. Tell yourself one or more good reasons why you want to lose weight.

Write About It

Take one of those good reasons, and write a few sentences about your feelings. If the writing flows, stay with it, and continue to write. If you enjoy this process, start a Weight Loss Diary.

Start Your Own Weight Loss Coffee Club

Do you know other people like yourself who want to lose weight? Form your own Weight Loss Coffee Club. Have the members of your group do the writing exercises. Share your stories during your Weight Loss Coffee Club meetings.

Invite Guests To Your Club

Do you know friends, family or co-workers who have lost weight? Invite them to your Weight Loss Coffee Club meetings to tell their weight loss stories. Success stories will inspire and motivate everyone in your group.

Make It Fun and Informal

Forming your own informal weight loss group can be fun and educational.
Go food shopping together. Read food labels, compare ingredients.
Make a date to go out to eat. Help one another to make healthy food choices.
Take an exercise class with a buddy from your group.
Everyday go out for a brisk walk with a friend.

Quick Tip: How To Buy A Bicycle

April 22, 2013

Getting on a bicycle is a fun way to get exercise, rather than riding a stationary bike at the gym.

Riding a bike improves heart health, burns calories, and gives your legs a good workout.

A bike will take you to work, help you do errands, bring home groceries, tour new places on your vacation, while improving your health.

Bicycles are designed to be used on different terrain, and for different purposes. Buying a bicycle doesn’t have to be confusing, if you do your research.

BICYCLE TYPES

Road Bike – lightweight, designed for speed.

Touring Bike – good for long distance. Stronger than road bikes. Good for carrying cargo.

Mountain Bike – wide tires. Good for rugged terrain. Comfortable. Not as fast as road bikes.

Cruisers – good for everyday use.

Recumbent: your body is in a comfortable, reclining position so that your weight is distributed on your glutes and back.

Electric Bike: powered by an electric motor, making pedaling easier. Good for commuters.

Folding Bike – bike-lovers can take this model with them on vacation. A good choice if you lack storage space.

Tandem Bike – an extended frame allows two people to ride one bicycle. Good for families who enjoy touring.

Cargo Bicycle – sturdy frames, wide tires, heavy-duty racks for carrying cargo such as groceries, sports equipment, or boxes.

BUYING TIPS

Rent before you buy. Renting a bicycle gives you the opportunity to test drive, prior to making a purchase.
Buy a used bike.
Do online research. Decide on the type of bicycle you need, and then do a google search to learn more. Amazon.com sells all types of bicycles. Check out that site as well. Choosing The Right Bicycle, is a handy article from about.com.

HOW MUCH SHOULD YOU PAY?

Like everything else, you get what you pay for. Your safety is very important when riding, after all you’ll be out in traffic. Buy a bike that won’t fall apart, or let you down.

Quick Tip: How To Stay Active With A Disability

April 21, 2013

Whether you have a mobility, hearing or visually impairment, you need to get regular physical activity.

Leading an active lifestyle strengthens your heart, builds strong muscles and bones, improves coördination, relieves stress, improves your mood, reduces fatigue, and raises your self-esteem.

How To Begin

Aerobic Exercise

Aim for 20-30 minutes daily of moderate aerobic exercise, such as brisk walking, water exercise, dancing, stationary bike, raking leaves, seated rowing machine, or chair aerobics.

Strengthening exercisee

Do strengthening activities 2 days per week, such as lifting and pulling weights, elastic bands, or bodyweight exercises such as push-ups, squats, or wall push-aways.

Do’s and Don’ts

Get guidance from your doctor.

Don’t be in a hurry. Getting stronger and more flexible takes time.

Don’t compare yourself to others. Do exercises according to your ability and what you enjoy.

Join a support organization according to your disability.

Don’t give up.

Exercise Support Organizations For Disabled Persons

Expert Recommends Soda Pop To Clean Toilet

April 20, 2013

COKE AS A TOILET CLEANER

(A 15 second commercial appears before this segment begins).

Here’s a clip from a household cleaning expert on AOL News. He recommends using Coca Cola to clean toilets. If Coca Cola is that effective cleaning the bowl, then is it safe to drink?

EMPTY CALORIES

Wholistic health advocate, Dr. Joseph Mercola doesn’t recommend drinking soda pop because it contains high amounts of sugar, calories, harmful additives, and has no nutritional value.

According to U.S. News, a recent study by Harvard University concluded that every year, there are 180,000 preventable deaths worldwide due to the consumption of soda and other sugar-sweetened drinks.

SIDE EFFECTS AND SUGAR FREE DRINKS

Thinking of replacing regular soda pop with a diet drink? You’d better read the label to find out what type of artificial sweetener is in your drink. Aspartame is a chemical sweetener found in soda pop. It’s sold under the brand name Equal, and NutraSweet.

According to Dr. Mercola, there are over 92 different health side effects associated with ingesting aspartame. Read more about The Real Dangers of Soda To You And Your Children on his website.

Soda consumption is associated with pancreatic cancer, diabetes, and heart disease.

Mu Mu Meusli: No Added Sugar

April 8, 2013

Shopping in Whole Foods Market last week, I came across a vendor offering free samples of home-made Mu Mu Meusli. This product is made without added sugar, in upstate Sharon Springs, New York.

There are 8 ingredients, and it tastes great. It’s made with oats, cranberries, wheat flakes, coconut, raisins, dates, flax, and almonds.

Mu Mu Meusli is sold online, and in health food stores, including several in New York City. If you’re a meusli fan, and prefer avoiding added sugar in your breakfast cereal, check it out.

Meusli cereal originated around 1900 in Switzerland, by a doctor who wanted to offer his patients a healthy diet.

While there are variations, basic ingredients are rolled oats, dried fruits, nuts and seeds.

Other varieties of meusli may contain wheat or rye flakes, honey, spices, such as cinnamon, or chocolate. Yogurt, fruit juice or fresh fruit, and nut milks may be added to meusli.

Meusli provides a nutritious, quick breakfast, or a healthy snack.

Irene Pastore Fitness.com

Live Streaming Classes & Personal Training For Active Agers 55+