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.

April is National BLT Month: 4 Ways To Go Meatless

April 1, 2016

April — National Bacon-Lettuce-Tomato Month

Celebrate National BLT Month by creating a delicious sandwich, or salad, by substituting bacon-flavored, soy-based bacon.

Litelife Organic Fakin’ Bacon Tempeh Strips

Place tempeh strips in an oiled skillet, and cook until crisp.  Use just like real bacon in sandwiches or salads.

Litelife Organic Tempeh

You can transform ordinary tempeh into bacon by using a condiment called Liquid Smoke.  Cut the tempeh into thin strips.  Place strips in an oiled skillet.  Brown tempeh until crispy golden brown. Place tempeh strips on bread, and sprinkle Liquid Smoke over tempeh.

Morningstar Farms Veggie Bacon Strips

This product looks, smells, tastes, and performs just like real bacon.  Each strip is ready to cook. Place strips in oiled skillet, and cook until crisp.  Perfect in sandwiches, or salads. This product contains eggwhites.

Liquid Smoke

This condiment has a smoky flavor.  It gives bland food a smoke flavor.  Whole Foods Market carries it.

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.

Copyright 2016 Irene Pastore and Tour De Core.com

Banana-Berry Smoothie Recipe

April 1, 2016

Banana-Berry Smoothie

INGREDIENTS
  • 1 Ripe Banana Sliced Small
  • 1/2 Cup Raspberries
  • 1/4 Cup Blueberries
  • 1 – 1/2 Teaspoons Honey
  • 1/8 Teaspoon Ground Cinnamon
  • 1/2 Cup Unsweetened Apple Juice
  • 1/2 Cup Ice
INSTRUCTIONS
  • Place fruit in a blender. Pulse until fruit is chopped, and smooth.
  • Add cinnamon, and apple Juice.  Blend together
  •  Add ice. Blend well.
  • Serve immediately.

Prenatal Core Strength: 4 Reasons Why It’s Important

March 28, 2016

Why Is Prenatal Core Strength Important?

1. Prevents and eases back ache.

2. Strengthens muscles for labor and delivery.

3. Promotes faster postnatal recovery.

4. Improves posture.

What and Where Is Your Core?

Your core is located on your torso.  These are the muscles that make up the core.

    • Abdominals
    • Back
    • Hips
    • Buttocks.

A very important deep abdominal core muscle is the Transversus Abdominus (TVA).

During labor the TVA is the muscle that pushes your baby from the uterus through the birth canal.  Unless your physician has told you otherwide, TVA strengthening exercises should be included in your prenatal exercise routine.  The stronger the TVA, the more effective a pregnant woman can push out her baby.

Core Muscles Support Your Back

Common complaints during pregnancy are low back pain, and sciatica.  Exercising the core muscles that support your spine, eases the discomforts caused by weakness in the back and abdominal muscles.

Pregnant woman can and should exercise their abdominal muscles. Exercise routines vary according to trimester, ability, and the advice of your doctor.

Prenatal Mat and Reformer Pilates

Pilates focuses on core strength.  Women who regularly practice Pilates may continue through pregnancy, as long as they modify the exercises according to trimester, and have their doctor’s permission.

If you’re thinking of continuing your Pilates routine during your pregnancy, first get your doctor’s advice, and then find a Pilates teacher who can safely guide you through prenatal Pilates Mat, or prenatal Reformer exercises.

How Do You Know Which Exercises To Do?

Take the guesswork of prenatal exercise by joining a facility that offers prenatal group exercise classes, , hire a certified personal trainer, Yoga or Pilates instructor.  A trainer will design exercise routines for each trimester of your pregnancy, so that you get the best and safest workout experience.

Typical Prenatal Core Exercises

  • Down Planks
  • Side Planks
  • Kegels
  • Pelvic Tilts
  • Step-Ups
  • Back Exercises with Tubes and Bands
  • Abdominal V-Sits on BOSU Balance Trainer
  • Prenatal Pilates
  • Prenatal Yoga
  • Prenatal Push-Ups
  • Modified Prenatal Abdominals

 

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.

Copyright 2016 Irene Pastore, and TourDeCore.com.

 

 

New Jersey May Criminalize Texting While Walking

March 23, 2016

ABC News

 

PUBLIC HEALTH HAZARD: TEXTING WHILE WALKING

Texting while walking in public, has become a public nuisance. On Monday, March 14, a bill sponsored by Pamela Lampitt, Democratic Assemblywoman, may make it illegal to walk and text in New Jersey.  The penalty carries a fine of up to $50, or 15 days in jail.

Distracted pedestrians, like distracted drivers, present a potential danger to themselves and drivers on the road. A pedestrian distracted by their device and unaware of oncoming traffic may cause unsuspecting drivers to brake suddenly, or swerve out of the way, creating a potentially deadly situation.”  Pamela Lampitt

Here are some comments from readers, about the proposed legislation.

“Remember the time when you would be sitting in the train could actually look at people and they would look and smile back? Now they are all bend over glaring at their stupid smartphone. Smartphones truly ruined the world.”

“If the fear of death doesn’t stop people from texting while walking, why would the abstract fear of prison stop them?”

“Agreed but I would say a fine is enough. Locking people up is heavy handed.”

“People throw their lives away with their obsession for text. Nothing is more important then stupid text. It is sad that there is a law needed against stupidity.”

“I don’t know how many times I have witnessed stupid people walking across the road while texting, and nearly getting squashed.  I agree with this, but to lock people up is going too far.”

“Since it’s illegal to text while driving, why not while walking? The majority of people can’t walk and text in a straight line, which is unsafe.”

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.

Copyright 2016 Irene Pastore and Tour De Core.com

Health Food for Dogs and Cats

March 22, 2016

As an animal-lover, I’m always on the lookout for high-end food to keep our companion animals in the best of health.

Primal Freeze-Dried Nuggets are rectangular-shaped, raw food that can be fed dry, or moist.

The nuggets fit in the palm of your hand, and break up very easily into feeding bowls.

The nuggets contain fresh ground meat, collard greens, squash, sunflower seeds, quinoa, kelp, celery and lots of other healthy ingredients, most of which are organic.

The nuggets are made by PrimalPetFoods.com.  They’re sold in sturdy, zip-lock bags.  You can buy them in most pet food shops, and online sellers like Chewy.com.

Bone Appetit!

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.

Copyright 2016 Irene Pastore and Tour De Core.com