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.

5 Quick Meat Substitutes

July 8, 2013

Boca Burgers

Grill these heart-healthy burgers, instead of burgers made from meat.  Boca Burgers come in several flavors, and are made from soy, veggies, cheeses and seasonings.  Protein: 14 grams per serving (one burger).

Light Life Tofu Pups

The original vegetarian hot dog made from soy.  They cook faster than meat-based hot dogs, and contain no cholesterol or nitrates.  Protein: 7 grams per serving (one hot dog).

Tufurky Vegan Deli Slices

Lunch meat sandwich alternative to meat. Available in Roast Beef, Peppered, Oven Roasted, Hickory Smoked, Bologna Style, and Italian.  Protein: 13 grams per serving (5 slices).

MorningStar Farms Veggie Bacon Strips

Smoky flavored strips that tastes just like bacon.  Sautée to a crisp texture, and add to sandwiches or have them with your breakfast meal.  Protein: 2 grams per serving (2 strips).

Trader Joe’s Chickenless Mandarin Orange Morsels

Asian inspired entrée made from soy, wheat, grains and veggies. Serve it with rice or noodles and your favorite green veggie.  Protein: 16 grams per serving (10 pieces).

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Disabled Dog Gets Prosthetic Legs

July 6, 2013

Naki’o, the world’s first dog to receive four prosthetic limbs.

In 2011 a puppy was found abandoned, and near death in a foreclosed home in Nebraska.  Four paws and tail were frozen in a puddle of water in the basement of the house.

Naki’o was brought to a local shelter, and nursed back to health.  Through the internet, veterinarian assistant Christine Pace read about his story, and decided to adopt him.

Christine raised money so that Naki’o could be fitted with two prosthetic rear legs, designed and fitted by Orthopets in Denver, Colorado.  Naki’o adapted so well to his new legs, that the company designed prosthetics for both front legs, free of charge.

Read the entire story about Nakio’s rescue, and his new home, at Orthopets.com.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Spinach

July 4, 2013
Spinach leaves can be steamed, sauteed, juiced, or consumed raw.

Spinach is a nutritional powerhouse, rich in antioxidants, vitamins, minerals, and fiber.

One cup of chopped, raw spinach is only 14 calories.

In cooking, spinach is versatile and lends itself well to raw, steamed, and sautéed recipes.  Juicing spinach leaves is another quick, and healthy option for consuming this vitamin-rich superfood.

Spinach makes a fast and delicious meal combined with nuts, seeds, mushrooms, lentils, tofu, fish, chicken, grated cheese, or legumes.  Added spices such as garlic, and curry provide zest to a spinach side or main dish.

Nutrients In Spinach

Phytonutrients:  Spinach contains the carotenoids, beta carotene, lutein, and zeaxanthin.  It also contains flavonoids (antioxidants).

Vitamins: C, E, Beta-carotene, K, B1, B2, B6.

Minerals: Manganese, Zinc, Selenium, Calcium, Magnesium, Iron, Potassium, Folic Acid, Copper, Niacin, Phosphorus

Fatty Acids: Omega 3

Fiber

Protein

Benefits of Eating Spinach

  • Anti-inflammatory
  • Anti-cancer
  • Decreased risk of prostate cancer
  • Lowers risk of health problems related to oxidative stress, such as atherosclerosis, and high blood pressure.
  • Prevents macular degeneration.
  • Bone health
  • Supports heart and digestive health. 

Spinach Varieties

  • Savoy: dark green, crisp, curly leaves, springy texture.  
  • Semi-Savoy: similar texture to savoy, but not as crinkled.
  • Flat Smooth-Leaf: flat, unwrinkled, spade-shaped leaves.  

Preparation Suggestions

  • Raw Spinach Avocado Salad 
  • Steamed Spinach with Lentils and Walnuts 
  • Fresh Carrot-Apple-Spinach Juice
  • Sautéed Spinach with Mushrooms and Steamed Sweet Potatoes

For spinach recipes visit allrecipes.com, and food.com. For juicing recipes go to omegajuicers.com.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

A Teaspoon of Sugar: A Mountain of Cravings

June 30, 2013

Are you craving the taste of sweet food?  Do you continue to eat even after you’re full?

If you can’t stop eating food with added sugar, you need to cut down, or eliminate it.

Sugar is difficult to avoid.  It’s added to most packaged, restaurant and fast food. 

Kick The Sugar Habit

Get rid of the food that makes you crave.  Have a mango, instead of ice cream.  Replace ketchup with a slice of tomato.

Mangoes are a tropical fruit that provide a healthy source of natural sugar.  They are low in calories, contain vitamin A, vitamin C,  antioxidants, and flavonoids.

Add More Fiber

Replace sugary food with fruits, and veggies. Eating more produce adds fiber to your diet, improving digestion, and elimination.  As long as you drink plenty of water, you won’t need laxatives, when your diet is high in fiber.

Fresh fruit and vegetables make you feel full because of their fiber content.  Known as roughage or bulk, fiber isn’t digested or absorbed.

Read food labels for added sugar.

When you eat food with added sugar, you’re ingesting calories from the sugar, plus the calories from the food itself.

Eliminate Packaged Food With Added Sugar

If you buy packaged food, read the label to find out if it contains added sugar.  A few examples are canned fruit, tomato sauce, frozen food, and condiments such as ketchup.

Sugar Cravings May Cause Overeating

Some sugars have more calories than others, some have trace minerals, some are lower glycemic.  Xylitol has fewer calories per teaspoon than sucrose, but its sweet flavor, may cause overeating.

Avoid Overweight and Obesity

Health benefits in honey, or maple syrup are of little value, if you experience cravings for more of the sweet stuff. Overeating leads to overweight, and obesity.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Doggie Water Therapy

June 29, 2013
Dog wearing life vest.

Water is a non weight-bearing medium that allows injured, arthritic, or senior dogs to exercise without discomfort.

Your dog will benefit by having reduced muscular tension, stress and anxiety, increased range of motion, pain reduction, improved circulation and muscle tone.

Canine Conditions Treated  With Water Therapy

  • Arthritis
  • Obesity
  • Spinal cord injuries
  • Strokes
  • Surgery recovery
  • Joint stiffness
  • Fractured pelvis
  • Senior dogs with joint problems
  • Extreme pain
  • Joint inflammation such as elbow and hip dysplasia
  • Degenerative nerve disease
  • Rebuilding muscle
  • Prevents euthanasia

How To Choose A Facility

  • Get a referral from your veterinarian.
  • Ask for a tour of the facility.  Find out how often the pools are cleaned, what chemicals are used, and whether vaccinations are required.
  • Be sure the handlers and staff are licensed in canine water rehab therapy.
  • Find out what type of equipment they use.
  • Inspect the facility for overall cleanliness.

Links

The Association of Pet Water Therapists: This site will help you find a practitioner in your area.

Petcentric.com: An excellent article about canine hydrotherapy from Purina.

Petside.com: An informative article about what to expect from pet water therapy from an educational website for animal lovers.

Water4Dogs.com: the first state-of-the art animal rehab center in New York City.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Loser Workouts: Why You’re Not Getting Results

June 25, 2013
This might not be the best exercise for her.

You can’t lose weight, your abs are still weak, your flexibility isn’t what you’d like it to be, and you keep getting injured. What’s wrong?

Ask Yourself A Few Questions

Would you consider do-it-yourself dentistry, or do-it-yourself medical care? Would you allow an amateur photographer to photograph your wedding?  Most likely not.

When you want the job done correctly, you hire a professional to do it.  But most people think they can go to the gym, pick up the equipment, start working out, and achieve their goals. In most cases it doesn’t work that way.

Loser Workouts

Both women have weak upper back muscles.
Both women have weak upper back muscles.

A Loser Workout is when you spend considerable time and effort working out, and fail to get the results you want.  You may even experience injuries like muscle strains.

Depending on the severity, a muscle strain can put a stop to your workouts, and even your daily routine, because you’re in too much pain to move.

Break The Loser Workout Cycle

You need to realize that hiring a personal trainer will get you on track to a winning workout.

That means, you’ll achieve your goals, see quicker results, understand which is the best equipment to use, and you’ll stop hurting yourself.  In essence you’ll be turning your life around.

Don’t Hire a Personal Trainer To Count Reps

You can count to ten on your own.  So you’re not hiring a trainer to do your counting.

Reasons To Hire A Trainer

A trainer is an educator who teaches you all of the following:

  • Correct alignment during exercise, so that you avoid injury.
  • Where you have muscle imbalance, and how it affects your workouts.
  • Faulty lifestyle habits that cause poor posture, and how to correct it.
  • How to improve your nutrition, and how to break bad eating habits.

When you’re eating better and exercising regularly, you’re going to lose weight, and feel alot better!

Copyright 2013 Irene Pastore and Blue Moon Personal Training