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.

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

Exercise of the Month: March 2013

March 3, 2013

SCISSORS ON THE BALL

Exercise Type: Core Stabilization

Scissors On The Ball Position One
Scissors On The Ball Position One

Level: Advanced

Equipment: Exercise Ball, Sticky Mat, Athletic Shoes optional.

Muscles Worked: Gluteals, Hamstrings, Quadriceps, Hip Flexors, Abdominals

How To Perform Scissors On The Ball

  • Place a sticky mat on the floor.  Place the exercise in front of your mat.
  • Remove your shoes.  Lie on your back on the sticky mat, with arms at your sides, palms down.
  • Place both legs on the ball.
  • Take one deep breath.  Exhale fully as you lift up off the mat, balancing on the ball, as shown in Position One.  

    Scissors On The BallPosition Two
    Scissors On The Ball
    Position Two
  • Take another deep breath.  Exhale fully as you lift your right leg off the ball as shown in Position Two.  Slowly bring your leg down onto the ball, and change sides.
  • Do 5 to 8 repetitions.

Modifications 

  • The closer the ball to your feet, the harder the exercise.  To make the exercise easier, place your calves on the ball, instead of your ankles.
  • Lift leg a few inches off the ball, instead of 90 degree angle.  Only lift your leg as far as you can maintain a steady balance.
  • The exercise is easier if you wear athletic shoes, rather than doing the exercise with bare feet.
  • If raising one leg is too difficult, remain in position one, and then lower your back to the mat.
  • Use a smaller ball if you’re experiencing difficulty balancing.

Correct Technique

  • If you wobble, modify the exercise.
  • Maintain level hips.  As you lift your leg, don’t allow your hip to drop.
  • Avoid sagging.

Cautions

  • Don’t overdo it!  Your legs can slide off the ball, if you’re not careful.
  • Perform this exercise in an area free of obstacles, such as furniture.
  • Use the correct size stability ball.  The smaller the ball, the easier it will be to do the exercise.  See my post on selecting the correct size stabiity ball.

Copyright 2013 Irene Pastore, and Blue Moon Personal Training

10 Good Reasons To Buy A Yoga Mat

February 23, 2013

Would you consider wearing someone else’s dirty socks?  Probably not.  Then why would you stand, sit, or lie down on a communal mat at your local gym, or Yoga studio?

Yoga Mats, Belts, Towel, and Block
Yoga Mats, Belts, Towel, and Block
  1. Mats collect sweat, dirt and dust.  In a very busy studio, or health club, it’s not likely that Yoga mats are cleaned on a regular basis.
  2. The surface of a borrowed, or rental, is “one size fits all”.    You might slide all over the mat because the texture isn’t sticky enough, or maybe it’s not long enough for your height.  You may need a thicker mat, if your back or knees feel uncomfortable.
  3. You can get warts  from a communal mat.
  4. You can get athletes foot from a communal mat.
  5. A mat, block, belt or foam wedges are personal pieces of equipment, bearing your own energy.  Yes, inanimate objects collect the energy of their owner.  Some people carry energy that isn’t healthy.
  6. All mats are not created equal.  When you purchase your own mat, you can select the size, texture, color and thickness, that’s just right for you.
  7. Using your own mat enhances your practise because you’ve selected the right texture, thickness and size.
  8. Using a communal mat is like wearing a pair of  communal socks or shoes.  If you’re repulsed by the thought of wearing communal dirty, then you should feel the same way about communal Yoga mats.
  9. Cleaning your own mat is easier than you think.  You can put it in a washing machine in cold water for a very thorough cleaning.  You can also buy a mat cleaner for a quick clean up right after class.

    Yoga Mat
    Keep Your Yoga Mat Clean
  10. Some mats are chemically treated to prevent the growth of bacteria and viruses.  If you’re chemically sensitive and are using a communal mat, you won’t know the difference.

Communal Yoga Mats: Beware of Germs, New York Times, July 27, 2006

Foot Fungus Alert: Yoga Journal

Quick Tip: How To Clean A Yoga Mat: Blue Moon Personal Training

Copyright 2013 Irene Pastore, and Blue Moon Personal Training

Defining Sugar: Added, Natural, and Artificial

February 22, 2013
PACKETS OF NATURAL
AND ARTIFICIAL SWEETENERS

This post will help you understand the difference between added sugar, artificial sugar, and natural sugar.

Natural Sugar is a food derived sweetener, such as: Sucrose, Confectioner’s Sugar, Brown Sugar, Raw Sugar aka Turbinado Sugar, Succanat, Molasses, Maple Syrup, Maple Sugar, Honey, Raw Honey, Agave Syrup, Brown Rice Syrup, Malted Barley Syrup, Date Sugar, Corn Syrup, Corn Syrup Solids, Dextrose, Lactose, Maltose Syrup, Fructose, Xylitol, Sorbitol, Stevia, Cane Juice, Dehydrated Cane Juice, Evaporated Cane Juice, Fruit Juice Concentrate, Coconut Sugar, Coconut Syrup, Palm Sugar, Sorghum Syrup, Beet Sugar.

Added Natural Sugar: is an ingredient in canned, frozen, and bottled food.  Food labels indicate, “naturally sweetened.”

Artificial Sugar is a chemically derived sweetener, such as: Equal, Sweet ‘N Low, Splenda, Nutra Sweet, Sugar Twin, Sunett, Sweet One, and Saccharin.

Added Artificial Sugar is an ingredient added to packaged, canned, frozen, and bottled food.  Food labels indicate, “artifically sweetened.”

Copyright 2013 Irene Pastore, and Blue Moon Personal Training.