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.

National Bike Month – May 2021

May 1, 2021

Links To National Bike Month and Bicycle News

National Bike Month | League of American Bicyclists (bikeleague.org)

National Bike Month: May 2021 (census.gov)

Bicycle Advocacy – How To Encourage Cycling | Bicycle Universe

Bicycling News

Guide to Vintage and Antique Bicycles (thesprucecrafts.com)

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City..  For her complete bio, visit the About Page

National Posture Month – May 2021

May 1, 2021

7 Tips to Celebrate National Posture Month 2019

May is National Posture Month, a health holiday that draws attention to the way you look when you sit or stand.

Good posture implies that your postural muscles support your spine, and that shoulders don’t round forward, or that your head juts out and down.

People who have healthy posture appear confident, experience less back pain, and do better in recreational activities and sports.

7 Easy Tips

  1. Buy an office chair that supports your back.
  2. Buy a low back pillow.
  3. Get your posture evaluated.  Release trigger points* with a foam roller.
  4. Get a massage to release trigger points.
  5. Purchase a trigger point release kit.  Amazon sells these.
  6. Hold your cell phone closer to eye level instead of looking down and forward.

*Trigger points are painful areas in muscle tissue that inhibit range of motion, and create poor posture.

Read more information about posture in these posts:

Train Your Core To Improve Your Posture,

Job Interviews and Good Posture,  

Good Posture vs. Bad Posture

Correcting Poor Posture With Pilates

Pilates Improves Your Posture

A Tight Pectoralis Minor May Affect Your Posture

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 25 years experience teaching exercise in New York City.  For her complete bio, visit the About Page.

Breakfast Cereal Recipe: No Grains, No Dairy

April 17, 2021

GRAIN & DAIRY FREE BREAKFAST CEREAL RECIPEPECANS BANANAS BLUEBERRY BREAKFAST CEREAL

This cereal is high in fiber and very filling. You can use any nuts you like.  The nuts, in this recipe are soft, but still crunchy. The recipe makes 3 cups of cereal. Experiment with the ratios to suit your taste.

Ingredient

1 Cup Raw Broken Cashews, Raw Broken Pecans, Raw Slivered or Cut Almonds
1 Cup Unsweetened Shredded or Flaked Coconut or use both
1 Cup Dates cut into small pieces or Seedless Raisins or combination of both
Non Dairy Milk: Almond, Hemp, Oat, or Soy

Optional: Add sugar, xylitol or stevia to taste. Add salt to taste.

Optional:  Add fresh fruit such as bananas, or berries.

Combine all ingredients. Store in air tight container in refrigerator. Use as needed.

Buying Tip: Trader Joe’s and Whole Foods sells packaged broken nuts.

Kitchen Utensils
Tupperware Storage Container
Tablespoon

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page. 

Hiking Accident Prevention: The Cost of National Parks Search And Rescue Missions

April 17, 2021

 

Search And Rescue Missions Are Rising As More Unprepared Hikers Become Lost, Injured, Or Die In The Backcountry

O N L I N E  N E W S  S O U R C E S

NYTimes.org Pandemic Wilderness Explorers Are Straining Search and Rescue, By Ali Watkins 4/8/21

BostonGlobe.com Six charts Show The Most Common Reasons People Need Rescues 11/18/16

FoxNews.com National Park Searches, Rescues Costing Millions, Figures Show, By Amy Lieu 8/14/18

BioOne.com Dead Men Walking Search and Rescue In US National Parks, By Travis Heggie, and Michael E. Amundson  9/1/2009

Treehugger.com When Hikers Need Help, Who Foots The Rescue Bill?  By Laura Moss, 6/19/19

National Parks Traveler.org Search and Rescue Missions Cost National Park Service Nearly $4 Million in 2013 6/29/14

sltrib.com (The Salt Lake Tribune) Rescues Are Up 68 Percent In Utah’s National Parks, By Nate Carlisle 6/20/18

LATimes.com Chasing ‘Likes’ On Instagram, Hikers Break Limbs – And Need Rescuing, By Jaclyn Cosgrove 9/23/18

Adirondack Daily Enterprise.com  80-Year-Old Rescued From Mt. Washington May Have To Foot The Bill 10/18/20, By Michael Casey, Associated Press

ConcordMonitor.com Two Sets Of Unprepared Hikers Had To Be Rescued Off Mount Washington, By Monitor Staff  7/9/18

NewYorkUpstate.com DEC Rescues: Who Should Pay The Bill For Lost Or Injured Hikers, Hunters?, By David Figura 6/2/19

UnionLeader.com Fish and Game Weighs Charges Against Family That Left 80-Year-Old Hiker” By John Koziol, June 15, 2019

Three National Parks With The Highest Search & Rescue Missions 2017

Grand Canyon National Park in Arizona, had 290 S&R missions in 2017.

Yosemite National Park in Wyoming, had 233 S&R missions in 2017. 

Rocky Mountain National Park in Colorado, had 165 S&R missions in 2017.

RESOURCES

KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers

Irene Pastore, is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City..  For her complete bio, visit the About Page.

Copyright 2021 Irene Pastore and Tour De Core.com

National Garlic Day – April 19, 2021

April 17, 2021
GARLIC TOAST

Garlic is a pungent and powerful vegetable whose closest relatives are onions, leeks, and chives.    Garlic is anti-fungal, anti-viral, and anti-bacterial.   It is used to prevent and treat colds, and helps to lower blood pressure.

GARLIC VERSATILITY

GARLIC & BASIL PIZZA
  • Sautéed Garlic Over Fettucine
  • Toasted  Italian Bread with Olive Oil & Crushed Garlic
  •  Pickled Garlic on Crackers
  • Garlic Oil  Drizzled Over French Bread
  • Garlic Granules Over Red Peppers & Salad Greens
  • Garlic Paste added to Seafood Dishes
  • Sautéed Garlic and Onions in Soup 
  • Roasted Garlic Over Pizza
  • Garlic Oil over Tomato with Hard Cheese & Crusty Bread

For all things garlic visit www.NationalGarlicDay.com, and  www.GarlicFestival.com.

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.

Do Calories Count?

April 12, 2021

Think of your body like a furnace. A furnace burns fuel such as oil, or wood.  Food is the fuel your body burns in order to get the energy you need to carry out your daily tasks.

If your oil, or wood burning furnace has no fuel, your house will get very cold. If you stopped eating, you’d have no energy, and would feel weak.

Calories are units of energy derived from the food you eat. If you eat more food than you burn, your body will store the excess calories.  The results of consuming excess calories is weight gain. The excess weight gain is stored as fat.  So yes, calories do count.

Irene Pastore is a Certified Personal Trainer, fitness blogger, health educator, and speaker. She has 23 years experience teaching exercise in New York City.  For her complete bio, visit the About Page.