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.

Hang Onto Your Teeth

April 5, 2013

PREVENTING TOOTH LOSS

Being fit includes taking care of your teeth.  If you don’t, it may affect your overall health, and you might wind up losing your teeth.

When you lose teeth, they have to be replaced with artificial prostheses such as dental implants, or bridges, unless you don’t mind not being able to chew your food. Dental prostheses are very expensive.  Preventive care saves money by avoiding tooth loss.

Practicing preventive care starts at home with brushing and flossing, and goes a long way to saving your teeth, and your overall health.  Brushing and flossing are equally important.

Floss after you eat to remove food particles between your teeth.  The longer you wait, the more bacteria will grow between your teeth. The bacteria forms plaque.  Plaque hardens and eventually forms tartar.  Tartar has to be removed by a dental hygienist using dental tools to do a thorough job.  If tartar isn’t removed you’ll wind up with gum disease.  Gum disease leads to tooth loss.

POOR ORAL HEALTH AND DISEASE

Poor oral health can cause serious illness, such as endocarditis (infection inside the heart valve), premature birth and low birth weight, diabetes, hiv/aids, osteoporosis, Alzheimer’s, and stroke.

ARTICLES ON DENTAL HEALTH

Mayo Clinic: Oral health – A Window To Your Overall Health.

ABC News: Man Dies From Toothache – Couldn’t Afford Meds.

JADA: Poor Oral Health Linked With Coronary Heart Disease.

CDC: Preventing Cavities, Gum Disease, Tooth Loss, and Oral Cancers.

New York Times: Paying For Dental Implants.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Exercise of the Month: April 2013

April 3, 2013

ABS ON THE BALL

Starting Position
Starting Position

Level: Advanced

Style: Core Stabilization

Equipment: Exercise Ball, Exercise Mat, Athletic Shoes (optional).

Muscles Worked: Abs

How To Perform Abs On The Ball

  • Get onto all fours with wrists under shoulders, and knees under hips.  Slide the ball under your abdomen.  
  • Slowly move into a downward plank position and roll the ball under your legs, as shown in Starting Position.
  • Slowly pull your tailbone upward toward the ceiling, until your body forms a V, as shown in Finish Position.
  • Return to Start Position and repeat for 10-12 repetitions, or fewer depending on tolerance.

Modifications

Finish Position
Finish Position

Place the ball under your thighs, instead of your legs.  Placing the ball closer to your feet, makes the exercise more difficult.

Correct Technique

  • Move slowly throughout.
  • Avoid shaking.
  • If you experience discomfort, or pains in your wrists, stop the exercise.
  • The exercise can be performed with, or without wearing athletic shoes.

Cautions

  • Do not perform this exercise if you lack shoulder, abdominal, or forearm strength.
  • Do not perform this exercise if you are a beginner, if you’re in a hurry, or showing off in front of friends.  Injuries aren’t worth it.
  • Use the correct size exercise ball.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Soda Wars

March 20, 2013

Soda Wars: New York Vs. Mississippi

Mayor Michael Bloomberg’s controversial ban on large soda was overturned on March 11, by Justice Milton Tingling of State Supreme Court in Manhattan.

The judge said the ban was arbitrary and capricious, with too many loopholes and exemptions, because it applied to some but not all food establishments, and to some sweetened drinks, but not others.  Read more in the March 13, 2013 issue of the New York Daily News. Continue reading “Soda Wars”

Bored With Beets

March 18, 2013
RAW BEETS
Raw Beets – Nutritional Powerhouse

Bored with beets?  Try combining them with avocados.  The combo is well worth a try, because beets and avocados are a health blockbuster.  

Cut your prep and clean-up time, with this simple veggie combo.

If you’re in a hurry, or don’t like spending alot of time in the kitchen, this is for you.

Beet Preparation Methods

Cooked: remove tails, leave skins intact, slice and steam the beets.  Serve.

Raw: remove tails, peel the skins, grate and serve.

Raw: remove tails, peel the skins, and crank them through a Veggie Spiralizer.  Serve.

For added zest, squeeze a fresh lemon over the beets, add salt and serve. Or, use apple cider vinegar instead of lemon juice. 

Avocado Preparation Methods

Peel, remove seed, slice avocados and serve alongside beets.

Peel, remove seed, and mash avocados just as you would prepare mashed potatoes.

RAW AVOCADOS
Raw Avocados – Omega 3

For added flavor, squeeze a fresh lemon over the avocados, add salt and serve.

Health Benefits

Beets contain potassium, magnesium, iron, calcium, fiber, and B Vitamins.  Avocados contain Omega 3 fatty acids (Oleic), antioxidants, carotenoids (antiinflammatory).  Lemons are anti-biotic, anti-cancer, and an excellent source of Vitamin C.  More about beet nutrition here, avocado nutrition here, and lemon here.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training

Running Marathons Past 90

March 17, 2013

Like they say, it’s never too late.  Jonathan Mendes 93, runs marathons in New York City.  He started running at 46, after quitting smoking two packs a day.   He stands 5’6″, and weighs 160 lbs.  He says you must have goals in life, and it’s no disgrace to fail, only not to try.

Mendes got motivated to exercise after his doctor told him that he’d lose the desire to smoke, if he ever saw the diseased lungs of a smoker during an autopsy.  With that, Mendes quit cold turkey.

Soon after he started jogging with a neighbor, and then took to running longer distances as he got stronger.

Read the full story, After 90 Years What’s Another Marathon? in the November 6, 2010 issue of the New York Times.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training

Pizza: When Your’re Hungry, Broke or In A Hurry

March 8, 2013

Pizza isn’t bad.  It’s good.  It’s just bad when you make a habit of eating it as a substitute for fiber-rich food such as veggies, and fruit.  For anyone with gluten

CHEESE PIZZA
ROUND CHEESE PIZZA

sensitivity, wheat crust invites problems.  Salt, sugar watchers, and calorie counters, need to use caution.  Added toppings increase calories, and so do beverages.

Reasons People Eat Pizza

  • When they’re on the run.
  • Pizza parlors are prevalent.
  • It’s fast.
  • It’s cheap.
  • It’s filling and delicious.
  • Contains protein, carbs, and veggies.
  • Easy to order from home, take out, or eat in.
  • Fun to eat, and great for parties.
  • Seems to go well with soda pop.

Pizza The Good

  • Contains nutrition.

    RECTANGULAR VEGGIE PIZZA
    RECTANGULAR VEGGIE PIZZA
  • It’s filling.
  • Good source of protein.
  • Many varieties for all taste buds.
  • Good way to get kids to eat their veggies.
  • Time-saver.

Pizza The Bad

  • The crust and sauce contain white sugar.
  • Made from refined white flour.
  • The wheat crust contains gluten. 
  • Low in fiber.
  • Habit forming.
  • Veggies are overcooked.
  • Meat contains hormones, and preservatives.
  • High in sodium.
  • Cheese pizza is high in saturated fat.
  • High in calories.  One slice of cheese pizza contains between 240 to 360 calories.

Pizza Healthy Alternatives

Copyright 2013 Irene Pastore, and Blue Moon Personal Training