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Yoga Incorporating this
Invigorating Workout to Enhance Your Healthly Lifestyle
Also Inside: All the best tips for living a healthy lifestyle: Recipies Diet Tips Workout Info Buyer’s Guides
December - January 2009-2010
H0000
Healthy & Tasty Recipes For Life:
Grilled Portobello Benedict
Creating Healthier Smiles Everyday! Ingredients: Cooking spray 4 portobello mushroom caps, about 4 ounces each 1 tablespoon olive oil 1/4 teaspoon salt, plus more to taste 4 pieces Canadian bacon 8 eggs 2 tablespoons water Freshly ground black pepper 4 teaspoons store-bought basil pesto 8 fresh basil leaves, cut into ribbons 4 teaspoons freshly grated Parmesan Directions:
Preheat grill or grill pan and spray with cooking spray. With a spoon, gently scrape out the dark inside of the mushrooms caps, being careful not to break the cap. Brush both sides of the mushroom caps with oil and sprinkle with salt. Grill the mushrooms over a medium-high heat for about 7 minutes per side, until they are tender and their juices begin to release. Transfer to a plate, top side down. On the same grill or grill pan, cook the Canadian bacon over medium-high heat for 30 seconds on each side, until they are warm and grill marks have formed. Place 1 piece of the bacon into each of the mushroom caps. Separate the whites of 4 of the eggs into a medium sized bowl, and discard the yolks. Add the remaining 4 whole eggs to the bowl with the whites, add the water and whisk until combined. Cook the eggs in a medium-sized nonstick skillet over a medium-low heat, stirring frequently, until the eggs are done, about 3 minutes. Season with salt and pepper to taste. Spoon 1/4 of the scrambled eggs on top of the Canadian bacon in each of the mushroom caps. Drizzle 1 teaspoon of pesto over each and top with some basil ribbons and 1 teaspoon of Parmesan.
Per Serving: Calories 240; Total Fat 14 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 20 g; Carb 7 g; Fiber 2 g; Cholesterol 230 mg; Sodium 720 mg 1
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You’ve Got the Beat Keys to Heart Rate Training
You’ve seen it in spin class, on the treadmill, advertised in magazines – just about everywhere. People all around us are strapping on heart rate monitors. So what’s with all the excitement? Heart rate monitors are one of the best ways to quickly track the cardiovascular quality of a workout, ensure that you are getting the most out of fitness time and monitor progress. A heart rate monitor is a two-part device that shows how hard the heart is working by measuring beats-per-minute. A strap is clipped just below the chest and a realtime reading of beats–per-minute is displayed on a watch or a piece of cardio fitness equipment. According to Life Fitness, all of their cardio machines feature an embedded Polar Heart Rate System as it’s the perfect coach or workout partner or even tool for exercisers because it clearly shows how hard the body is working. But before strapping on a monitor, there are two sets of numbers that are essential to know to get the best workout: 1. Maximum Heart Rate: Your maximum heart rate is the highest number of times your heart can beat in one minute and offers a key figure in determining training intensities. The best way to find your maximum heart rate is to be clinically tested – something not possible for most. Instead, use this formula to estimate your theoretical heart rate; subtract your age from 220. 2. Ideal Training Zone: Once you know your max, you can determine your ideal heart rate ranges when exercising. If you’re a beginning exerciser, aim to work at about 50 to 60 percent of your maximum heart rate. A moderately fit person should aim for 60 to 75 percent of that number and an advanced exerciser should shoot for 70 to 85 percent. Exercises like walking, riding a bike or using the elliptical machines will help you to reach your ideal training zone. Adding a strength training routine or interval training on any cardiovascular activity can further increase your heart health and quality of workout.
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St. Camillus Rehabilitation & Nursing Center
We provide rehab & nursing services for many needs and conditions. Some of these are: • Strokes • Total Joint Replacements • Orthopedic Disorders • Neurological Disorders • Cardiopulmonary
Conditions • Fractures • Amputations • Muscular Disorders • Post Surgical • Wound Care • IV Therapy
Short-Term Rehabilitation Physical, Occupational and Speech Therapies Offered Six Days Per Week Specialized Wound-Care Nurse Nurse Practitioner Services • Cable TV & Phone Service • Private Rooms Available • Full Recreational Program • In-House Chapel/Daily Mass • Medicare • Medicaid • Private Insurance Accepted • Long Term & Hospice Care • Comprehensive Pain Management Services
Phone: (000) 000-0000 494 Elm Street • Sample City
Lift Like a Girl Women Can’t Afford to Ignore Weight Training
For many women, the idea of lifting weights brings images of body building, bikini-clad women with a just-outof-the-booth tan. You only have to take a quick look around your gym and you’ll likely find the guys piling into the weight room while the women rush to the nearest elliptical cross-trainer. But adding a strength training routine to your workout doesn’t mean you’re destined to be the next Gladiator. Here are reasons from to pick up the weights and get started: Gain Strength, Not Bulk: Unlike men, women have difficulty gaining size from strength training because we don’t produce significant amounts of muscle-building testosterone. You will however, develop muscle tone and definition. Change Your Body: Many of us just want to shed some of those extra pounds but aren’t finding success despite hours on the treadmill, stair step machine and in spin class. According to research, increased muscle mass helps the body burn more fat throughout the day. This in turn assists our efforts to lose inches and change the shape of our bodies for the better. Increased Metabolism: The numbers are impressive: muscle tissue burns 25 percent more calories than fat tissue. So by strength training, we can increase muscle tissue and raise the rate at which calories are burned. Build Strong Bones: Make strength training part of your fight against Osteoporosis. Research shows it can increase spinal bone mineral density by 13 percent in six months. Combine your workout with a diet rich in calcium and plan on walking tall for years to come. Prevent Arthritis: Strength training has also been shown to build stronger connective tissues and increase joint stability. This can act as reinforcement for the joints and help prevent injuries and benefit those who suffer with arthritis. Feel Better: The greatest benefit to weight training is an increased quality of life. With your stronger body, everyday activities become easier and life is more enjoyable.
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Yoga Yoga 101: An Introduction Yoga is a vast collection of spiritual techniques and practices aimed at integrating mind, body and spirit to achieve a state of enlightenment or oneness with the universe. What is normally thought of as “yoga” in the West is really Hatha Yoga, one of the many paths of yoga. The different paths of yoga emphasize different approaches and techniques, but ultimately lead to the same goal of unification and enlightenment.
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Though yoga’s ultimate aim is lofty, its essence is practical and scientific as it emphasizes direct experience and observable results. It is not a religion, but a practice of personal inquiry and exploration. As the cultural and religious diversity of practitioners attest, yogic philosophy speaks to universal truths that can be incorporated within any belief system.
History of Yoga
Yoga’s history has many places of obscurity and uncertainty due to its oral transmission of sacred texts and the secretive nature of its teachings. The early writings on yoga were transcribed on fragile palm leaves that were easily damaged, destroyed or lost. The development of yoga can be traced back to over 5,000 years ago, but some researchers think that yoga may be up to 10,000 years old old. Yoga’s long rich history can be divided into four main periods of innovation, practice and development. Pre-Classical Yoga The beginnings of Yoga were developed by the Indussarasvati civilization in India over 5,000 years ago.
Classical Yoga In the pre-classical stage, yoga was a mishmash of various ideas, beliefs and techniques that often conflicted and contradicted each other. Post-Classical Yoga A few centuries after Patañjali, yoga masters created a system of practices designed to rejuvenate the body and prolong life. Modern Period In the late 1800s and early 1900s, yoga masters began to travel to the West, attracting attention and followers. The importation of yoga to the West still continued at a trickle until Indra Devi opened her yoga studio in Hollywood in 1947. Since then, many more have popularized hatha yoga and gaining millions of followers.
The Benefits of Yoga
• Build strength • Improve your posture and flexibility • Create longer, leaner muscles • Speed up your metabolism & Lose weight • Enhance your balance, • Recover from injury and chronic pain • Reduce stress • Have more energy and passion • Experience a new level of calm and mental clarity
JOYCE HAN, RN Naturopath Registered Nurse Nutritionist
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000-000-0000 Heart Healthy Meal Plan (1500 Calorie) Non Low Carb - Healthy Weight Loss Diet Plan Meal
Amount
Item
Breakfast
12 oz.
Coffee
1 Cup
Milk
1 Tbsp. 1 Pack
7
Carbs (gm.)
Fats (gm.)
Calories
0.0
8
11.0
5
120
Half & Half
.44
.65
1.73
19.55
Oatmeal, Instant
4.5
31.6
2.1
152.00
13.34
44.65
8.82
299.55
1 Cup
Cottage Cheese 1% Fat
28
6
2
164
1/2 Cup
Pineapple, Canned - Chunks
0
18
0
70
28
24
2
234
6
24
2
140
4.26
.15
4.12
56.36
2 Slices
Bread, Whole Wheat, Slice
1 Cubic Inch
Cheddar Cheese
1 Tbsp.
Mayonnaise
.32
8.47
11.77
137.37
1 ounce
Turkey Breast / White Meat
8.50
0
.2
38.25
1/4 Small
Tomato
.25
1.43
0.1
6.5
19.33
34.36
18.19
378.48
1.6
16
3.2
96
8 Each
Cracker - Nabisco Low Saltines
1 ounce
Turkey / White Meat
Total Dinner
Protien
1.40
Total PM Snack
When selecting a heart healthy meal plan make sure you are consuming a balanced and complete diet, your assignment is to set realistic and attainable diet goals. Start by following the simple guidelines below.
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Total Lunch
Certified Ecobroker速 Certified Residential Specialist
0.4
Total AM Snack
Rick Sample
8.5
0
0.2
38.25
10.12
16
3.4
134.25
37.5
0
5
198.75
5 Ounces
Halibut - Broiled
1 Cup
Rice, White - Cooked (Steamed)
6
62
0
164
2 Tbsp.
Thousand Island Dressing (Reduced Fat)
0
6
2
40
1/2 Cup
Mixed Vegetables (Frozed) - Broiled
2.6
11.9
0.1
54
1 Small
Salad - Garden With Tomato & Onion
1.3
9.5
0.4
49
1 Tsp.
Sugar - White
0
4
0
15
12 Fluid Ounces
Tea- Prepared With Water Only
0
1
0
4
Total
44.8
82.5
7.4
470.75
Grand Total
115.8
201.5
39.82
1517.04
Tips for Buying a Home Treadmill What's the most popular cardiovascular workout? It's treadmill exercise, an excellent way to lose weight and get in great cardiovascular shape. It's very important, however, to find a treadmill that will meet your needs and help you achieve your goals, so be sure ask the following before going shopping:
How much money do you want to spend? The old saying, "You get what you pay for," directly applies to home fitness equipment. Who's going to use the treadmill? Where will you keep the treadmill? Figure out in advance where you plan to place it and measure the space. Go to an authorized specialty fitness equipment store. Try out several treadmills. Check out the exercise programs. Find out about warranties. Don't forget to ask about parts and services warranties. Once your treadmill is in place, resolve to use it regularly, and before long you'll agree with the millions of others who exercise on treadmills - it's a fabulous workout.
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Fitness Questions: Question: Are 15 Minute Walks Any Good? My walking is in 15-minute intervals, four times a day on most days. Is walking the 15 minutes four times a day helping me to lose weight? Answer: Walking for 15 minutes, four times a day burns as many calories as walking steadily for an hour. There are benefits to combining them into one longer walk, but you need to weigh that against what you enjoy doing and what fits into your schedule. The American Heart Association's 2007 exercise guideline for adults recommends 30 minutes of moderately intense exercise, such as brisk walking, 5 days a week. But they also say that the 30 minutes can be broken up into 2 to 3 bouts of exercise of 10 to 15 minutes. Question: What is the best workout shoe Answer: There is no one best shoe. The best shoe for you is the the one that fits you best, the one that gives you the proper support, flexibility, cushioning, and compensates for any stride problems you may have, such as overpronation. Each person’s feet are different. Take all advice with a grain of salt and find a shoe fitting expert to help you find the shoe that is best for your walking distance, speed, style, and surface as well as your weight and stride. Shoe manufacturers are putting the best design and technology into running shoe styles, while walking shoe styles are being designed primarily for market appeal rather than performance.
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$
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