Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

How To Do A Seated Forward Fold

February 6, 2022
The Forward Fold Is A Basic Bodyweight Stretch That Requires Little Space And No Equipment

INSTRUCTIONS: Legs together. Bend ankles. Sit tall, arms reaching upward. Bend forward from hips and grab toes. Allow elbows to bend slightly. Hold stretch 30 seconds. To release stretch, begin slowly sitting up while sliding hands upward on legs.

TARGET MUSCLES: The Seated Forward Fold is a basic Yoga pose that stretches posterior thigh (hamstrings), and calves.

MODIFICATIONS: Use a stretch strap, Yoga belt, or thick band around your feet if you can’t reach far enough to grab your toes. Or just hold on around your ankles if you don’t have equipment. Another option is a towel, although this can be clumsy since towels are thick and not long enough.

EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Rice Flour Roti Flatbread Recipe

January 28, 2022
INGREDIENTS
  • 1 1/2 Cups Water
  • 1 Tablespoon Oil
  • 1/2 Teaspoon Salt
  • 1 Cup White Rice Flour
INSTRUCTIONS
  • Place water, oil and salt in a medium saucepan. Bring to a simmer. Remove from stove and add flour. Mix flour until mixture is smooth and there are no clumps.
  • Cover mixture. Set aside for 10 minutes.
  • Oil hands lightly to handle the dough to prevent sticking. Remove dough from pot. Place on parchment or wax paper.
  • Knead dough briefly to form a ball. Roll ball into a cylinder shape.
  • Divide cylinder into 8 equal-sized pieces. Shape each piece into a ball.
  • On parchment or wax paper, roll each ball of dough into 6 inch rounds.
  • Oil a skillet. Place skillet on a medium to high heat.
  • Cook each round until browned. Takes about 3 minutes each side.
  • Serve hot or at room temperature.
  • Store each roti between parchment paper, or wax paper.
  • Recipe makes eight 6 inch roti.

Vegan Brussel Sprouts Au Gratin Casserole Recipe

January 26, 2022
INGREDIENTS
  • 1 lb Brussell Sprouts
  • 2 Tablespoons Coconut Oil
  • 2 Tablespoons Brown Rice Flour
  • 1 Cup Almond Milk*
  • 1/4 Teaspoon Ground Nutmeg
  • 1/4 Teaspoon Salt
  • 1/3 Cup Roasted Cashews
  • 2 Tablespoons Nutritional Yeast
  • 1/4 Teaspoon Garlic Powder
  • 1/2 Teaspoon Dried Basil
  • 1/3 Cup Panko Bread Crumbs
  • 2 Tablespoons Olive Oil
  • Optional : A few dashes of Siracha
  • *Milk Substitute: any vegan milk according to preference.
INSTRUCTIONS
  • Preheat oven to 400 degrees F. Bring a large pot of salted water to boil.
  • Trim, and cut Brussel sprouts in half. Add sprouts to water. Cook for 6 minutes.
  • Drain Brussels sprouts and rinse with cold water. Transfer to medium bowl. Set aside.
  • In small blender or food processor, combine cashews, nutritional yeast, garlic and basil until mixture becomes fine and crumby.
  • In a small saucepan, melt coconut oil. Whisk in rice flour until fully incorporated and smooth.
  • Slowly whisk in almond milk, nutmeg and salt, stirring until mixture is smooth and creamy. Whisk in ½ the cashew mixture.
  • Pour sauce over Brussels sprouts and stir to combine. Transfer mixture to 2.5-quart casserole dish. Spread out evenly.
  • In small bowl, combine remaining cashew mixture with panko bread crumbs and sprinkle on top of casserole. Drizzle olive oil evenly on top of crumb mixture.
  • Bake casserole for 20-30 minutes until golden brown and bubbly.

Dark Chocolate Brownies Recipe

January 26, 2022
INGREDIENTS
  • 1 1/2 Cups Dark Chocolate Pieces
  • 3/4 Cup Unsalted Butter
  • 1/2 Cup Sugar
  • 2/3 Cup Cocoa Powder
  • 1/3 Cup Brown Rice Flour
  • 1 Teaspoon Baking Soda
  • 1/8 Teaspoon Salt
  • 3 Eggs
  • 2 Teaspoons Vanilla Extract
INSTRUCTIONS
  • Preheat oven to 350 degrees F.
  • Prepare an 8 x 8 inch baking pan with cooking oil. Set aside.
  • Place 1 cup chocolate pieces, butter, and sugar in a small pan over a low flame. Continue to stir until chocolate is melted and the mixture is smooth.
  • Remove from stove, and allow to cool. Set aside.
  • In a separate bowl, combine dry ingredients and remaining chocolate pieces. Set aside.
  • Add eggs and vanilla extract to the cooled chocolate mixture. Whisk together.
  • Combine the dry ingredient mixture into the moist mixture. Stir well so that there are no streaks of flour.
  • Pour batter into prepared oiled pan. Bake for 30-35 minutes.
  • Remove from oven and allow to cool well before slicing.
  • Suggested Toppings: Vanilla Ice Cream, Greek Yogurt, Fresh Strawberries