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.

World of the Enoki

March 22, 2016

This post isn’t about Lord Of The Rings, or Star Wars.  We are talking about tiny mushrooms, grown in clumps, with long spaghetti-like stems.

Native to China, Japan and Korea, Enoki mushrooms are a good source of Vitamin D, trace minerals, and B-complex vitamins. Enoki’s are eaten raw, or cooked.

Enoki Mushrooms
Enoki Mushrooms

Enoki mushrooms have firm, white, shiny caps. Another name for them is Golden Needle Mushrooms.

They are a delicate, mildly sweet mushroom, with a crunchy texture.  Enoki’s work well in soups, salads, and noodle dishes.

ENOKI MUSHROOM RECIPE SUGGESTIONS

Vegetable Tofu Stir Frys

enoki mushroom dish
Soba Noodle Soup with Enoki Mushrooms, Bok Choy, Snow Peas, and Tofu

Noodle Bowls

Vegetable Dishes

Raw Salads

Indian Style Dishes

Lentil Dishes

Miso Soup

Sauteed Dishes

Rice Paper Wraps

 

 

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

 

 

 

 

 

7 Reasons An Exercise Is Bad For You

March 18, 2016

Exercises described in books, shown in dvds and fitness magazines, or taught in group classes, may not be appropriate for everyone.

The solution to exercises that aren’t good for you, is to learn the modified version.

If equipment is used in the exercise, it might be too small, too big, too heavy, or doesn’t fit your body.   To solve the problem, adjust the equipment, so that the exercise can be performed correctly.

An exercise that is performed correctly is safer, and will give better results.

How To Tell If An Exercise Is Bad For You

  1. You experience discomfort, or pain while performing the exercise. 
  2. The exercise is too difficult to do correctly. 
  3. During the exercise, you’re using body parts that should be stationary. 
  4. The exercise is so difficult, that it causes labored breathing, or breath-holding.
  5. Instead of the results you want, you get injured.
  6. The equipment isn’t adjustable to suit your  strength,  flexibility, endurance, or body dimensions.
  7. The exercise is known to be risky.

 

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

 

7 Prenatal Exercise Tips

March 17, 2016

Pregnancy isn’t a time to challenge yourself, or to take on risky exercise routines.  Follow these tips, and play it safe while exercising during your pregnancy.

  1. Choose moderate exercise activities, such as walking, water aerobics, swimming, prenatal yoga, or stationary bike.
  2. Stop exercising when you start feeling tired.
  3. Never exercise to exhaustion.
  4. Don’t allow your body to get overheated.
  5. Drink plenty of water.
  6. Clothing should be comfortable. Wear a supportive bra.   Wear sturdy athletic shoes for good balance, and to protect your feet.
  7. Heed the warnings of when to stop exercising: dizziness, shortness of breath, back pain, swelling or numbness, nausea,  or an uneven, racing heart beat.

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

 

7 Benefits of Prenatal Exercise

March 17, 2016

A well-rounded prenatal exercise program includes
aerobics, stretching, strengthening, and relaxation. Here is a quick list of 7  prenatal exercise benefits

  1. Helps you and your baby gain the proper amounts of weight.
  2. Reduces the discomforts of pregnancy, such as back aches, leg cramps, constipation, bloating, and swelling.
  3. Lowers the risk of gestational diabetes (diabetes found for the first time when a woman is pregnant).
  4. Boosts mood and energy level.
  5. Improves sleep.
  6. Helps with an easier, shorter labor.
  7. Assists with faster recovery from delivery, and return to a healthy weight.

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

Healthy Prenatal Quick Tips

March 15, 2016

Weight Gain

  • Discuss with your doctor about how much weight you should gain during your pregnancy.

Nutrition

  • Eat foods rich in folate, iron, calcium, and protein. Consult with your physician about prenatal nutritional supplements.
  • Consume a healthy breakfast every day.
  • Consume foods high in fiber, and drink plenty of water to avoid constipation.
  • Eliminate empty calorie foods, and focus on nutritious eating.
  • Avoid alcohol, raw or undercooked fish, fish high in mercury, undercooked meat and poultry, and soft cheeses.

Physical Activity

  • Be physically active on most, or all, days of the week. If you have health concerns, talk to your physician before you begin.

Postnatal

  • After pregnancy, slowly get back to your routine of regular, moderate-intensity physical activity.
  • Return to a healthy weight slowly.

Information from the National Institutes of Health

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