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Magnesium:
What is it: A mineral found mostly in our bones, but also in our muscles. The human body is unable to produce it, so it's vital to seek out foods that contain it. Why you need it: Helps muscles and nerves relax, strengthens bones, and ensures healthy blood circulation. BEST SOURCES Cooked salmon (4 ounces, 260 calories) 35 percent daily value Raw sunflower seeds (1/4 cup, 205 calories) 32 percent daily value Sesame seeds (1/4 cup, 206 calories) 32 percent daily value Prickly pear (1 cup, 61 calories) 32 percent daily value Cooked black beans (1 cup, 227 calories) 30 percent daily value Roasted almonds (1/4 cup, 206 calories) 25 percent daily value Cooked pinto beans (1 cup, 235 calories) 24 percent daily value Cooked brown rice (1 cup, 216 calories) 21 percent daily value Cooked scallops (4 ounces, 151 calories) 19 percent daily value Cooked summer squash (1 cup, 36 calories) 11 percent daily value (From Eat This, Not That)
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Snacks are the perfect opportunity to refuel on a little extra protein, especially if you need a late-afternoon pick-me-up. Here are five easy snack ideas that offer at least five grams of protein — each under 150 calories.
(From FitSugar.com (whom we LOVE! Check them out!) Good news! "For the first time in more than 20 years, water has surpassed soda as American's favorite drink. According to the industry tracker Beverage Digest, per capita soda consumption peaked in 1998 at 54 gallons per person per year, compared with just 42 gallons of water. We now drink an average of 44 gallons of soda and 58 gallons of water per year (a 38% rise). Next, we need to figure out how to get the plastic bottles out of the equation."
- IDEA Fitness Journal Here are some good, simple tips regarding running form.
"Running is all about putting one foot in front of the other. Sounds easy enough, right? But if your running form is off, then you'll likely end up with aches, strains, and injuries that could keep you from lacing up your sneakers at all. Make sure to avoid these running-form mistakes the next time you hit the treadmill, trail, or road. 1. Head: It sometimes feels good to close your eyes and relax your chin toward your chest, but don't keep your head down (or tilt your head up) for long periods of time. Prevent neck strain and encourage an open throat for easy breathing by keeping your head stacked over your spine. Correct head position also encourages a straight, upright stance, which makes you a more efficient runner. 2. Shoulders: Without even realizing it, you may be running with your upper back and shoulders tensed up toward your ears. (And you wonder why you have a pounding headache or aching neck.) Every so often, take a nice deep breath in and as you exhale, relax your upper torso and actively roll your shoulders back and down toward your pelvis. Do a self-check to make sure your shoulders are stacked over the hips. Hunching the upper body forward not only makes it difficult to breathe, it also puts pressure on your lower back. 3. Arms: Leave the side-to-side swaying arms for the dance floor. Your arms shouldn't move across the midline of our body when you run: it uses up energy, tires your muscles, and actually interferes with the forward motion of your body. To increase your speed and endurance, focus on pumping your arms forward and back, keeping your elbows at 90-degree angles. 4. Hands: Clenched fists translate to tense arms and shoulders, which tires your muscles and can cause a dull, achy sensation. Not to mention, it also makes you look like an angry runner! Maintain a sense of relaxation in your torso by running with a slightly open fist, pretending you're holding an egg in each palm. 5. Belly: Many runners complain of lower back pain, and one reason is because they don't engage their abs. While running, concentrate on drawing your navel in toward your spine to keep your pelvis and lower spine stable. 6. Feet: Where your feet strike is a big debate among runners. In order to land with the least amount of jarring pressure on your ankles and knees and have the ability to push off the ground with great force, it's best to land on the midfoot — not on the heel. Then roll forward quickly onto the toes, popping off the ground with each step. Landing softly is key — no one should hear you pounding your feet as you run. Think of yourself as a deer, quietly and effortlessly bounding as you move." -by Jenny Sugar (Courtesy of Fitsugar.com) You can have SIX super-filling egg whites for just 90 calories (and you’ll get 22 grams of protein). But maybe add one or two yolks because they are packed full of vitamins!
Drinking water is rarely a bad thing, but it just got even better: a German study showed that after drinking 17 ounces of water, the participants' metabolism had an increase of about 30 percent. Just one of many reasons to hydrate with water. "Significant gains in strength and muscular endurance can be achieved with just two exercise sessions per week. For your clients, that means at least 10 exercises that target all of the major muscle groups. At least one set of 8 - 10 repetitions, completed to fatigue, should be performed to gain health benefits."
(ACE Personal Trainer Manual) Basil <3
The Benefit: Basil is rich in antioxidants that mop up cell-damaging free radicals inside the body. This can help prevent a host of unwanted conditions, such as osteoporosis, arthritis, and high cholesterol. Basil also contains oils that prevent bacteria growth and inflammation. The Blueprint: Make fresh pesto by blending 2 cups fresh basil leaves with 2 tablespoons pine nuts, ¼ cup Parmesan, and ¼ cup olive oil. (Courtesy of Men's Health) 'There are two type of blood vessels:arteries which carry blood away from the heart; and veins, which transport blood toward the heart. Arteries are thicker and stronger than veins, and their muscular walls help propel blood. Unlike arteries, veins contain valves to prevent the blood from flowing backward.'
(from the ACE Personal Trainer Manual) Iron:
What is it: A common metal that's essential to nearly all life forms. Iron is a mineral essential for life. It is present in every living cell and is necessary for the production of hemoglobin (primary component of red blood cells), myoglobin (major protein of muscle cells), and certain enzymes. Iron, along with calcium, are the two major deficiencies of American women (one of the reasons due to menstruation and bleeding), and this deficiency can cause weakness, inability to concentrate, the susceptibility to infection, impaired performance, and in general, ill health. Other people at risk of iron deficiency include dieters, vegetarians and athletes. Calcium and copper must be present for iron to function properly, and ascorbic acid (vitamin c) enhances absorption. Iron is necessary for proper metabolization of B vitamins. Why you need it: Key for oxygen transport, cell growth, and immunity. BEST SOURCES Chicken liver (3.5 ounces, 100 calories) 70 percent daily value Soybeans (1 cup, 297 calories) 50 percent daily value Spinach (1 cup, 40 calories) 36 percent daily value Tofu (4 ounces, 86 calories) 34 percent daily value Sesame seeds (1/4 cup, 205 calories) 30 percent daily value Kidney beans (1 cup, 225 calories) 29 percent daily value Venison (4 ounces, 180 calories) 28 percent daily value Lima beans (1 cup, 215 calories) 25 percent daily value Beef tenderloin (4 ounces, 240 calories) 23 percent daily value Roast turkey (3.5 ounces, 220 calories) 10 percent daily value (Courtesy of Eat This Not That and nutriherb.net) Vitamin E:
What is it: A group of fat-soluble vitamins that are found throughout the body. Why you need it: Protects your skin from ultraviolet rays, promotes communication among your cells, prevents free radical damage, and lowers risk of prostate cancer and Alzheimer's disease. BEST SOURCES General Mills Total Cereal (3/4 cup cereal with 1/2 cup skim milk, 143 calories) 100 percent daily value Raw sunflower seeds (1/4 cup, 205 calories) 90 percent daily value Peanut butter (2 tbsp., 189 calories) 69 percent daily value Kashi Heart to Heart Instant Oatmeal, Maple (1 packet, 162 calories) 68 percent daily value Roasted almonds (1/4 cup, 206 calories) 45 percent daily value Olives (1 cup, 154 calories) 20 percent daily value Papaya (118 calories) 17 percent daily value Sweet potato chips (1 ounce, 139 calories) 14 percent daily value Cooked spinach (1 cup, 41 calories) 9 percent daily value Blueberries (1 cup, 81 calories) 7 percent daily value (Courtesy of Eat This, Not That) |
AuthorCharity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives. Archives
April 2021
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