2 Medium diced onions, and 2 diced medium green peppers, in 3 tablespoons oil.
BROWN
2 Cups Textured Vegetable Protein (TVP) with onions, and green peppers for about 5 minutes.
ADD
1 Cup boiling water
4 Cups tomato sauce
1 Tablespoon salt
A pinch of black pepper
1 to 2 Tablespoons chili powder
1 Tablespoon Bragg’s Liquid Aminos (substitute soy sauce, or tamari)
1 Tablespoon mustard
OPTIONAL INGREDIENTS
Add chopped cooked zucchini, cooked carrots, sautéed red peppers, or sautéed mushrooms.
Cook this mixture for one hour, or until it becomes thick enough to pour over hamburger buns.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Thinking of going vegetarian, or vegan? Want to cut down on your food budget? Textured Vegetable Protein (TVP), will help you do both.
I use Bob’s Red Mill TVP in the 10 oz. bag, to make chile, burgers, pasta toppings, vegan tuna sandwich spread, and Asian dishes. Without added seasoning, TVP is bland, and has the texture of chop meat.
Healthier Than Chop Meat
TVP is as versatile as chop meat, but more economical, contains no trans or saturated fat, is very low in calories, and is high in potassium and protein.
Versatile And Easy To Prepare
TVP is very easy to prepare. Just measure one cup, put it in a mixing bowl, add one cup hot water, and let the mixture set until all the water is absorbed. Next, add your ingredients, like sautéed onions, cayenne, or sautéed garlic, to achieve the taste you’re looking for. TVP can be flavored to taste like Mexican, Italian, or Asian dishes.
Combine rice, toasted sesame oil, sea vegetables, tofu, and Bragg’s Liquid Aminos, to TVP, for a quick Japanese style lunch, or dinner.
Where To Buy Bob’s Red Mill TVP
I buy TVP at Whole Foods Market – Bowery, in New York City. Visit Bob’s Red Mill website to find a store near you.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Looking for an alternative to conventional wheat tortillas? Then try a bag of Rudi’s Organic Southwestern Style, Whole Spelt Tortillas. One tortilla contains 150 calories, and 4 grams of protein.
Warm them in a skillet and eat them plain, or add your favorite filling.
Does Spelt Contain Gluten?
Spelt is a form of ancient wheat. While spelt contains gluten, it is easier to digest than modern wheat. When baking with spelt, I notice that cakes, cookies and breads have a much lighter consistency, than those made with modern wheat.
Where Can You Buy Rudi’s Organic Spelt Tortillas?
I found them in the refrigerated section at Whole Foods Market -Bowery in New York City. Go to Rudi’s website to find store locations in your area.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Walking is the most accessible heart-healthy exercise. It strengthens the heart muscle, lungs, legs, thighs, and makes you think. Consider walking in a local park for your next walk, instead of a motorized treadmill.
Central Park in New York City
Two advantages of indoor treadmill walking is that it offers a bad-weather alternative so you don’t skip workouts. Secondly, treadmills are easy to use.
Outdoor walks offer a more interesting trek, than plodding away on a treadmill. You’re getting fresh air, you’re out in nature, the scenery is engaging, friends can join you, and you can make it a day-long activity, or even a week-long vacation.
If you’re planning to become a day hiker, or serious backpacker, park walking is a good place to begin learning how to handle outdoor terrain, and to test your navigation skills.
FITNESS WALKING
When you walk for fitness on an indoor treadmill, you have total control. At the push of a button, you’re instantly climbing a hill. Outdoors, you have to select your path, and plan ahead.
PLAN THE TERRAIN
American parks are small and local, or national, and span hundreds of miles. The terrain determines the level of difficulty. National Parks offer a variety of graded trail hikes, from novice to advanced. Local parks are easier to navigate, and are a very good place to begin learning how to walk outdoors.
Flat Terrainrequires the easiest cardio effort.
Low Up Hill Terrain requires moderate cardio effort.
Steep Up HillTerrainrequires the toughest cardio effort. What goes up, must come down. In many instances, a steep uphill might be more difficult on the way down.
Walking Pace refers to how fast you’re moving. Another word for pace, is speed. A slower pace is easier than a brisk pace. For cardio training you’ll want to use a brisk pace. Beginners should start with a slow to moderate pace, on flat terrain, and gradually work up to a more heart-challenging speed.
Dirt Roads, Forested, and Rocky areas will give you footing experience, and teach you how your walking shoes are performing.
Weather Conditions are crucial when walking outdoors. Know in advance, and plan ahead. If you’re walking in a local park, it’s easier to leave and run for cover, when the weather turns bad. If you’re in a national park, you have to know what you’re doing. At that level, mistakes can be fatal.
MAKE IT A DAY
Novices should use flat or moderate terrain. Try walking around a pond, or lake. Don’t walk alone. Go with a relative or friend. Bring a lunch, water and snacks. Monitor your heart rate, and don’t overdo it. Local nature conservancy walks offer plenty of interesting scenery for beginners.
BREATHTAKING SCENERY – SPECTACULAR VIEWS
National Parks are breathtaking, and spectacular, especially those that are located in western United Stated. Novices attempting hiking in national parks, should opt for the easier trails.
The National Parks in these photographs, are in Washington State, Maine, Wyoming, and Utah. Central Park is New York City’s premier local park. It covers 843 acres of land.
Mt. Rainier National Park
Acadia National Park
Double Arches National Park
Grand Teton National Park
Grand Teton National Park
Grand Teton National Park
Central Park NYC
Central Park NYC
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Stair workouts require no equipment, and provide an opportunity to stretch tight muscles, strengthen weak muscles, and get a terrific heart-healthy workout. Just find either outdoor or indoor stairs, and you’re ready to start training.
Stair Climbing Cardio Exercise. Eitherwalk, or jog up and down a flight of stairs. Stair Climbing also strengthens your hamstrings, quadriceps, and backside.
Stair Relaxation. After working out, lie down on a step, close your eyes and take a rest.
Hip Flexor Stretch
Push-Ups
Stair Climbing
Quadriceps Stretch
Tricep Dips
Relaxation
Inner Thigh Stretch
Lunge Leg Strength
Hip Stretch
Hamstring Stretch
Calf Stretch
Inner Hip Stretch
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Arnold Schwarzenegger once said, that push-ups don’t cost you a dime. He meant, that you can exercise without equipment, or a gym.
You can strengthen, stretch, and improve heart health, and core strength, without leaving your home. You don’t even need alot of space.
You can get a total body workout, and that includes your core muscles, without any equipment.
Down Plank
Don’t Let Excuses Stop You From Exercising
No money to join a gym? No problem. Use any room in your apartment, home, or outdoor location.
No place to store equipment? Not a problem. You’re going to use the weight of your own body to get you strong and fit.
Not enough room in your home? No worries. You can get big results, in a small space.
Here’s your list of exercises that use the weight of your own body, instead of equipment. This style of exercise is called Bodyweight Training.
Side Plank
BODYWEIGHT TRAINING EXERCISES
PLANKS are a highly versatile exercise. You can do them down, up and sideways.
DOWN PLANK is performed facing downward on all fours.
SIDE PLANKS are performed on one hand and the edges of your feet.
UP PLANKSrequire strength and control to do them well, because they are a very challenging exercise.
Side Plank
PUSH-UPS are a challenging exercise. But that doesn’t mean you should avoid them.
The full Push-Up exercise is performed on the floor, and requires a great deal of strength, and body control, to do them well.
Push-Up
MODIFIED PUSH-UP is alot easier than the full push-up, because it’s performed on your knees. Great for beginners.
WALL PUSH-AWAY is a very good alternative for anyone who cannot do the Modified Push-Up. It’s the easiest option for most people.
STATIONARY LUNGES are performed standing in one place.
MOVING LUNGES are performed by stepping forward, or stepping forward and back.
Lunge
SIDE LUNGES are performed by stepping sideways while stationery, or moving.
TWISTING LUNGES are performed by twisting side-to-side, while in a stationary position, or moving forward.
BRIDGES are a versatile exercise performed while lying on your back.
MOVING BRIDGE is performed by sliding one leg forward and back, while holding the Bridge exercise.
ONE LEG BRIDGE is performed by lifting one leg up to 90 degrees while holding the Bridge exercise.
Single Leg Bridge
SQUATS are performed by bending the knees. Primarily, they strengthen the legs.
WALL SQUATS are a modified version of the full squat, and are not as difficult, because you’re leaning against a wall for support.
Abdominals
ABDOMINAL exercises should be included in your exercise routine because they help support your spine. Weak abdominal and back muscles contribute to back pain, and poor posture.
Back Exercise
BACK exercises are performed lying on your stomach while lifting your torso. Include back exercises in your routine, along with abdominal exercises.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.
try a bag of Rudi’s Organic Southwestern Style, Whole Spelt Tortillas. One tortilla contains 150 calories, and 4 grams of protein.
Irene Pastore Fitness.com 