Irene Pastore

Recommended Products: Whole Organic Spelt Tortillas

February 28, 2016

An Organic Tortilla For Spelt-Lovers

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.

A Walk In The Park: From Local Walks to National Park Treks

February 24, 2016

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.

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 Terrain requires the easiest cardio effort.

Low Up Hill Terrain requires moderate cardio effort.

Steep Up Hill Terrain requires 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

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.

Stairway Fitness

February 23, 2016

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. Either walk, or jog up and down a flight of stairs. Stair Climbing also strengthens your hamstrings, quadriceps, and backside.

Stair Strengthening Exercises. Push-Ups, Tricep Dips, Stationary Lunges.

Stair Stretching Exercises. Hamstring Stretch, Hip Flexor Stretch, Inner Thigh Stretch, Quadricep Stretch.

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.

No Gym – No Equipment – No Problem

February 19, 2016

Get a Total Body Workout Without Spending A Cent

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.

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.

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 PLANKS require strength and control to do them well, because they are a very challenging exercise.

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.

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.

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.

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.

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 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.

Everyday Guide To Mushrooms

February 16, 2016

White Button mushrooms are the most common variety of mushrooms sold in supermarkets. While shopping the produce aisle, you may have noticed other varieties, but don’t know what they are, or how they’re used. This post will help you identify other mushroom types, and inspire you to try something new.

Mushrooms are easy, and fast to prepare, and contain vitamins and minerals. Surprise your friends or family by serving a vegetarian hamburger made from a Portobello mushroom, or top a pizza with sautéed Shiitake mushrooms.

Mushroom stir fry corbis — **Mushroom Vegetable Stir Fry**

How To Use Mushrooms

Pizza Topping

Salads

Soups

Pasta Dishes

Vegetable Dishes

Stuffed with Parmesan Cheese

Vegetarian Mushroom Burger

Varieties of Mushrooms

© Copyright 2011 CorbisCorporation Shiitake Mushrooms are tan to dark brown in color, have a meaty texture, and rich flavor. The stems are curved, and the caps are shaped like an umbrella. Either saute, or stir-fry. There are about 41 calories in 4-5 mushrooms, with zero fat.

Cremini Mushrooms, are also known as Baby Bellas. They are the same size as White Button Mushrooms, but have a much firmer texture. Cremini Mushrooms are light tan, to dark brown in color. Four to five mushrooms contain about 23 calories, and zero fat. Saute, stir-fry, or broil.

Portabello Mushrooms have tan-colored tops, that measure up to 6″ in diameter. © Copyright 2011 CorbisCorporation Texture and flavor is like meat. Grill, broil or roast. One mushroom is about 22 calories, with zero fat. Portabello mushrooms are used to make vegetarian hamburgers.

White Button Mushrooms are mild tasting. Four to five mushrooms contain about 18 calories, and no fat. When mushrooms are mentioned, this is the first one you’d think about, because they are the ones most commonly found in everyday cooking. Saute, or eat them raw.

Maitake Mushrooms have a rippling shape, and no cap. The flavor is rich and woodsy. Four to five Maitake Mushrooms contain about 31 calories, and zero fat. Saute.

Enoki Mushrooms have tiny button-shaped caps, with long, spindly stems. The flavor is mild and crunchy. Eat raw, or in miso soup. Four to five Enoki Mushrooms contain about 37 calories, and no fat.

Oyster Mushrooms are gray, pale yellow or blue, and have a delicate, velvet-like texture. Four to five Oyster Mushrooms contain about 25 calories, and no fat. Saute.

Beech Mushrooms are very small, have a crunchy texture, and white or brown caps. They have a flavor that is mild and nutty. Stir-fry, roast, or saute. Four ounces yields about 23 calories, and no fat.

Place your cursor over each photograph to identify the names of each mushroom group.

Shiitake Mushrooms

White Maitake Mushrooms

White Button Mushrooms

Beech Mushrooms

Cremini Mushrooms

Portabello Mushrooms

Oyster Mushrooms

Enoki Mushrooms

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.

Recommended Product: Gluten Free Pizza Crust

February 15, 2016

If you’re in a hurry for a healthy meal, try this frozen pizza crust, made Smart Flour Pizza Crust with teff flour, amaranth flour, and flaxseed.

The brand is Smart Flour Foods. One package contains two pizza crusts.

Add your favorite toppings, and place in a convection or conventional oven. In 10 to 15 minutes your pizza is ready to eat.

Suggested Quick Pizza Toppings

Roasted Red Peppers

Tomato Sauce: Marinara or your favorite tomato sauce

Grated Hard Cheese: Pecorino Romano, Parmesan

Soft Cheese: Mozzarella, Soy Mozzarella

Mushrooms: Shiitake, Cremini, or White Button

Herbs & Spices: Oregano, Basil, Black Pepper, Rosemary, Cayenne, Onion Granules, Garlic Granules

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 Fitness.com

Live Streaming Classes & Personal Training For Active Agers 55+

Author: Irene Pastore

Recommended Products: Whole Organic Spelt Tortillas

A Walk In The Park: From Local Walks to National Park Treks

Stairway Fitness

No Gym – No Equipment – No Problem

Everyday Guide To Mushrooms

Recommended Product: Gluten Free Pizza Crust