Essential Nutrients for Every Body

12/07/2011 Leave a comment

The path to fitness requires not only regular exercise but also a nutrition rich, healthy diet. Dietary supplements, such as vitamins and mineral tablets or drinks, can help fill in the gaps in your diet, but most people can get all the nutrients they need from food. Making healthy food choices is easy when you know what your body needs to function and stay healthy.
Adults need calcium to help maintain bone health, blood pressure and healthy body weight. Most people can consume enough calcium every day by eating a variety of dairy and calcium-enriched foods. Milk is a good source of natural calcium. Low-fat milk is often enriched with Vitamin D and additional calcium. Yogurt, hard cheeses and soy beverages are also a good source of calcium and magnesium. Orange juice is rich in calcium and is also a good source of potassium. 

Photo Credit: J. Smith CC-BY-SA-3.0

Magnesium is an important mineral that helps promote bone strength and boosts your immune system. It is an essential nutrient for normal heart and nerve functions. Whole grain foods are rich in magnesium. Include some cracked wheat and quinoa in your diet. Almonds, dried beans and pumpkin seeds are a good source of this essential mineral. Quinoa and whole wheat are also rich in fiber and calcium.

You probably know that Vitamin C helps promote your immune system, but did you know that Vitamin C is also critical to maintaining healthy collagen? Collagen is the connective tissue that keeps your bones, skin and muscles healthy.

Fresh fruits and vegetables are an excellent source of Vitamin C. Raw kiwi, oranges, strawberries and broccoli are good sources of this nutrient. Broccoli is also a good source of Vitamin A. Carrots, spinach, sweet potatoes and cantaloupe are good choices for Vitamin A, Vitamin E and magnesium. Sweet potatoes and dried beans also provide potassium which is essential to maintaining a healthy blood pressure

Filed under fitness, food, health, nutrition

Don’t Forget Your Feet!

12/06/2011 Leave a comment

Walking, jogging and running can take a toll on your feet. If you have tired, achy feet make sure your shoes support your feet properly and try some foot strengthening exercises. Foot strengthening and flexibility exercises can help to relieve foot pain when you exercise. Strong, flexible feet can help improve your balance and posture too. See a doctor if you have persistent pain in your feet. 



Improve the flexibility of your feet by lifting objects with your toes. Sit in a comfortable chair and remove your shoes. Place a small napkin or a sock on the floor and try to pick it up with your toes. Release the napkin or sock and pick it up again. Do this exercise daily 10 times with each foot to increase the flexibility and strength in you toes and upper foot.



Photo Credit:  Miss Otilia Luther CC-BY-SA-2.5,2.0,1.0



To strengthen your toes and increase flexibility in your feet practice toe lifts. Sit down and then pace your bare feet flat on the floor. Begin with your big toe on the right foot and lift it up toward the ceiling, but keep all other toes flat on the floor. Lift each toe on the right foot one at a time and then do the same exercise with the left foot. It will be difficult to lift only one toe at a time, but with practice your toes will become more flexible and the exercise will be easier to perform.
Another way to increase foot flexibility is to walk around on your toes and heels. Take off your shoes and walk on your tip-toes for 15 to 20 seconds and then stand for 5 seconds with your feet flat on the floor. Repeat tip-toe walking-resting 5 times. Next, walk around on your heels for 15 to 20 seconds.  Repeat the tip-toe and heel walk 5 times each day.
Stretch tired feet by standing on the edge of the stairs in your feet. Place your toes and the ball of your foot on the stair. Allow your heels to hang over the edge. Steady yourself by holding the hand-rail or leaning against the wall. Let your heels drop down until you feel the tendons in the back of your lower legs begin to stretch. Hold this position for 10 to 15 seconds and the lift your body up using your toes and the balls of your feet.

Filed under exercise, fitness, foot

Busy Schedule Workouts

12/04/2011 Leave a comment



Photo Credit: LocalFitness.com.au



The holidays can be a busy time with work, family gatherings, office parties and other social commitments. You may have to modify your fitness routine to accommodate your busier schedule, but don’t let your exercise program fall to the wayside during this time of year. You will feel better and look better during and after the holidays if you stay on track. A high intensity thirty-minute working once each day can keep your muscles toned and stimulate your metabolism to burn fat. A personal trainer can help you develop your fast workout and keep you motivated to succeed.
Begin your half hour of strengthening and toning exercises with squats. Squats are a highly effective way to keep your thighs and buttocks trim and toned. Beginners can perform squats by pressing the back against a wall and sliding down to a squat position and then sliding back up the wall to a standing position. Try to complete at least 10 squats.
Follow squats with 10 lunges with each leg. Stand up straight with your feet slightly apart. Keep your hands at your sides and take a big step forward with one leg but keep your other foot planted firmly on the floor. Do 10 lunges on the right side and then switch sides for 10 more lunges. To increase the effectiveness of your lunges hold a 5-pound dumbbell in each hand.
Perform 10 bridge exercises to strengthen your core, hamstrings and tighten up your buttocks. Lie down on the floor with your hands at your sides.  Place your palms on the floor and bend your knees. Keep your feet on the floor and lift your lower body off the floor. Hold this position for 3 to 5 seconds and relax. Repeat this exercise 10 times. 
After completing 10 bridge exercises, begin a set of 10 crunches. Place your hands behind your head and bring your knees toward your chest. Lift your upper body off the floor and try to bring your elbows to your knees. Perform this exercise 10 times and then switch to a bicycle crunch. Stretch your legs out straight and lie back on the floor with your hands behind your head. Lift your left leg toward your right elbow while bringing your right elbow toward your left knee. Do this exercise 10 times for each side. 
Finish your routine with some plank exercises. The plank will strengthen your abdominal muscles and help slim your waist. Lie on one side of your body with your feet together. Bend your elbow and place your forearm on the floor parallel to your body. Bend your other elbow and place your hand behind your head for stability. Lift your body off the floor and hold the position for a 5 seconds. Lower your body and repeat the exercise 10 times. Switch sides and do 10 more repetitions.
You can increase the effectiveness of any exercise by adding hand weights, using an exercise ball or doing more repetitions. Check with your doctor if you are beginning an exercise program or if you have any joint or other medical conditions. A personal trainer can help you develop a fast, effective workout plan to help keep you on track.

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Flatter Abs by Christmas

12/03/2011 Leave a comment

Do you want to looks slimmer, feel better and fit into that special outfit for the holiday? You can achieve a flatter stomach, a stronger core and a leaner shape by eating health foods and performing a few easy-to-do abdominal exercises every other day. Start now and you should start to see results in about 3 to 4 weeks. See your doctor for a complete check-up before starting any exercise program. You can achieve a slimmer waist and stronger abs by eating nutritious foods and regular exercise. A personal trainer can help you set realistic goals, develop a plan to achieve your goals and help keep you motivated. 



Photo Credit: Localfitness.com.au
Begin your flatter abs program by adjusting your eating habits. Most people eat three large meals each day and a couple of snacks between meals. Some people tend to over-eat when meals are hours apart. To avoid hunger and still get all the nutrition you need, eat smaller, more frequent meals. Frequent smaller meals will keep your metabolism working and your blood sugar stable. Start with breakfast that includes natural grains and fruits. Enjoy a mid-morning snack of granola, nuts or sliced fruit. Avoid fast food for lunch if possible. Bring a salad with low-fat dressing, peanut butter sandwiches on whole wheat bread and yogurt. An afternoon snack of  fruit and nuts will give your body a boost of energy and nutrition that will help prevent fatigue and hunger. Lean meats, whole grain pastas, rice, fresh vegetables and dried beans are a great choice for dinner to supply your body’s protein, vitamin and energy needs. A vegetable or fruit smoothie a couple of hours after dinner can help you avoid the urge to eat something before bed.

Exercise your abdominal muscles in the morning or evening at home or on your lunch break at work. Take advantage of your company’s fitness center if it has one or join a gym near your work. Start your ab program with a few belly roll exercises in the morning. Sit on the floor and bend your knees. Keep your feet flat on the floor and stretch your arms in front of you palms toward the floor. Breathe out and roll your body back onto the floor. Keep your feet flat on the floor. Breathe in and roll back up. Repeat this exercise 20 times and increase to up to 50 times as you grow stronger.


Belly curls will slim your abs and strengthen your core. Lie on the floor with your knees bent toward your chest. Raise your feet off the floor and gently lift your bottom. Roll back so that your upper back and shoulders are touching the floor. Hold the position for about 2 seconds and then return to the start position. Perform this exercise 10 times. Gradually increase the number of repetitions until you can do 20 belly curls.


You can slim your waist by doing crunches. Lie down on the floor and bend your knees. Put your hands behind your head and inter-lace your fingers. Point your elbows toward the ceiling. Lift your left shoulder off the floor and try to touch your right knee with your left elbow. Relax and repeat the exercise on the other side. Start with 10 repetitions and build to 20 repetitions.


A personal trainer can help you learn to make healthy food choices and develop an exercise plan to achieve a slimmer, stronger and flatter abs!

Filed under abs, exercise, fitness, nutrition

Holiday Exercise Options

12/02/2011 Leave a comment

The holidays are a busy time of year for most people. Shopping, parties, family gatherings and all the calorie-rich food can undermine your fitness program. You may not be able to make it to the gym or you may have to skip aerobics to host a holiday party. You can get 30 minutes of exercise every day during the holidays by incorporating exercise into your daily activities.



Get up one half hour earlier in the morning and exercise. Take advantage of the quiet time before the hustle and bustle begins to stretch, lunge and squat. Walk in place for 5 or more minutes and do 50 to 100 jumping jacks to increase your heart rate. Use resistance bands to strengthen your muscles. Do 25 to 50 push-ups and finish off with some more stretches.



Photo by Scott Catron 2009 CC-SA 2.0



Holiday errands like shopping can be a great time to exercise. Walking is one of the easiest and most effective ways to stay fit, strengthen muscles and lose weight. Walk to the shopping center if the weather permits. If you drive to the mall, park your car at 100 yards or more away from the entrance and walk. Avoid using the escalator or elevator in the mall. Take the stairs instead. Do some leg lifts and isometric exercises such as abdominal and glute squeezes while standing in line to pay for your purchases.
Traveling during the holidays doesn’t mean you have to stop exercising regularly. Book a hotel that has a swimming pool or a fitness center. Swim in the morning and take advantage of the exercise equipment in the hotel gym in the evening. Dress warmly and go for a walk to enjoy the holiday decorations and lights. Do some Pilates or yoga routines in the hotel room if there are no facilities in your hotel or if the weather is too cold. 
For more information and tips, see:
WebMD, Health and Fitness, Your Holiday Fitness Program, by Carol Sorgen. 2006
Heart Secrets, Columbia St. Mary’s, You Can Find Time to Exercise During the Holidays!, Kim Beyer. 2009.

Filed under exercise, fitness, holidays

Eat to Feel Good During the Holidays

12/01/2011 Leave a comment

Photo by Nevit Dilmen, 2006 CC-SA
The holidays can be a difficult time to maintain a fitness routine and healthy eating habits. Stress causes the body to release the hormone cortisol which increases blood sugar levels. Almost everywhere we turn there are delicious cakes, pies, cookies, puddings and candy. Traditional holiday dishes are often loaded with fats and sugar. Add the inevitable holiday stress to sugary foods and you have a recipe for weight gain. Nutritious foods, including whole grains and fresh fruit, can help improve your mood, reduce the impact of holiday stress and help you maintain your weight.
Start your day with a healthy breakfast that includes whole grain cereal such as oatmeal. Add some bananas or strawberries and drink a glass of orange juice. Vitamin C can help reduce the release of stress hormones. Oranges, grapefruit, strawberries, guava and  kiwi are rich in Vitamin C and taste delicious. Skip the eggnog and enjoy a fruit smoothie using fresh guava and kiwi instead.
Complex carbohydrates found in whole grains and beans stimulate the brain to release the hormone serotonin. Serotonin has a calming effect on the mind and body. Stimulate your brain to release serotonin by eating whole wheat breads, whole grain pasta, brown rice, dried beans, dried peas and fresh vegetables. Nourish your brain and muscles with protein found in nuts, fish and lean meats like turkey.
Coffee, tea, soda, chocolates and energy drinks contain caffeine. Too much caffeine in your diet can cause headaches and make you feel anxious. Help reduce your stress levels and feel better during the holidays by avoiding caffeinated drinks. Replace sugary, caffeinated sodas with water. Limit coffee to two cups per day and avoid drinking coffee in the evening.
You may not be able to avoid all the stress of the holidays, but you can alleviate some of the effects of stress by eating a variety of healthy foods. Remember to get plenty of rest and exercise daily.
For more information and meal plans, see: WebMD, Nutritional Training to Beat Holiday Stress, by Jean Lawrence, reviewed by Michael W. Smith, MD. 2002.
For information about caffeine content in drinks, see: Mayo Clinic, Nutrition and Healthy Eating, Caffeine Content for Coffee, Tea, Soda and More. 2011

Filed under fitness, food, holiday, stress

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