ELITE IN-HOME PERSONAL TRAINING'S HEALTH AND FITNESS LIFESTYLE BLOG

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NEW LOGO!

MALCOLM — Tue, 15 Sep 2009 20:46:46 +0000

HERE IS OUR NEW LOGO! CHECK IT OUT!!!

TEN ENERGY BOOSTERS

Derek — Mon, 14 Sep 2009 17:10:12 +0000

1. Increase your magnesium intake

Ex. Almonds, hazelnuts or cashews.

2. Walk around the block

Ex. 10 minute walks.

3. Take a power nap

Ex. 60-minute power nap.

4. Don’t skip breakfast or any other meal

5. Reduce stress and deal with anger

Ex. Anxiety problems.

6. Drink more water and less alcohol

7. Eat more whole grains and less sugar

8. Have a power snack

Ex. Treat with protein, a little fat and some fiber.

9. Make it a latte

(Caffeine, but don’t over do it)

10. Check your thyroid function and/or complete blood cell count

(To see if your body is functioning normally.)

http://www.elite-personaltraining.com

http://www.webmd.com/diet/fight-fatigue-energy-foods-6/10-energy-tips

Reference link:

SUMMER’S MOST FATTENING FOODS

Derek — Mon, 07 Sep 2009 19:38:53 +0000

Be careful of consuming too much of these foods.

High-fat meats like 20 ounce T-bone, cheeseburgers, pork and beef ribs.
Hot dogs and sausages which are also high in sodium.
Mayonnaise-based salads.
Sweet fruity alcoholic drinks.
Sweet tea, sweetened soda, energy drinks, juice drinks, cold coffees, milkshakes, smoothies, and beer.
Ice cream, chocolate chip cookie dough, and blizzards.
Fried cheesecake, fried macaroni and cheese and gigantic turkey legs.
Fried chicken strips, fatty salad dressings, bacon, and cheese.
Potato chips, cheese puffs and cheese nachos.
Fried chicken.

http://www.elite-personaltraining.com

Reference link:

http://www.webmd.com/diet/slideshow-most-fattening-foods-summer

10 WAYS TO INCREASE YOUR METABOLIC RATE

Derek — Mon, 31 Aug 2009 20:21:28 +0000

1. Build muscle: People who have muscle have a higher resting metabolic rate. Every pound of muscle consumes 6 calories a day to maintain itself.

2. Kick up your workout: By having a high-intensity exercise will give you a longer increase in your resting metabolic rate.

3. Drink more water: To process calories our body needs water so, increasing your water intake will help you burn more calories.

4. Have your drinks on the rocks: Research shows that 5 out of 6 glasses of water on the rocks takes up an extra 10 calories a day.

5. Eat more often: Eating small meals through out the day will increase your metabolism, but when you eat big meals with many hours between your meals your metabolism slows down.

6. Spice up your meals: Spicy foods kick up your metabolism. By eating a tablespoon of chopped red or green chili peppers can temporarily boost your metabolism by 23 percent.

7. Eat more protein: The body burns twice as many calories digesting protein then fat or carbohydrates.

8. Drink black coffee: Black coffee benefits you by providing a short-term metabolic increase. A study showed that 2 cups of coffee prompt a 145 pound woman to burn 50 extra calories. The coffee has to be just black coffee, because when you add cream, sugar, or flavored syrups will have you take in more calories then you burn.

9. Drink green tea: Contains caffeine and catechins which have been shown to rev up your metabolism for a couple of hours.

10. Avoid crash diets: Eating fewer than 1,000 calories a day is disastrous for increasing your metabolism.

http://www.elite-personaltraining.com

Reference link:

http://www.webmd.com/diet/slideshow-boost-your-metabolism

FAT CELLS

Derek — Mon, 24 Aug 2009 23:19:13 +0000

Fat cells are grown in our first year and during puberty. Fat cells grow about three times there normal size and they can divide to make new fat cells. Fat cells can shrink but do not decrease in numbers or die. How much a fat cell can grow can change from person to person. Fat cells do not show shrinkage around the waist line during dieting alone. People who have weight around their waist line have a higher risk of heart disease, high blood pressure, diabetes and other chronic conditions.

http://www.elite-personaltraining.com

Reference link:

http://calorielab.com/news/2006/08/17/fat-cells-never-say-die/

WAYS TO RELIEVE STRESS SAFELY

Derek — Mon, 17 Aug 2009 23:58:15 +0000

WAYS TO RELIEVE STRESS SAFELY

We all know stress is not fun. Here are some techniques to help you and your love ones to relieve stress.

Writing for 10 to 12 minutes about what’s bothering you or stressful events can help.
Let your feelings out by crying, talking, laughing. Talking to love ones, friends and family about your problems is a healthy way to relieve stress.
Do something you enjoy like a hobby, working out, or walk your pet.

If you feel that you do not have the time to do these things that might be the reason why you’re stressed out.

http://www.elite-personaltraining.com

http://www.elite-personaltraining.com

Reference link:

http://www.webmd.com/balance/stress-management/stress-management-relieving-stress

BREAKFAST FOR KIDS WHO ARE DIABETIC

Derek — Mon, 10 Aug 2009 20:43:29 +0000

Quick breakfast for when your child is on the go.

Prep time: 2 minutes

Ingredients:

• ¾ c. fruit-flavored, fat-free yogurt

• 1/3 c. oat bran

• 1/3 c. sliced peaches, canned in light syrup

• 1 tbsp. dried cranberries

Directions:

1. Layer peach slices in 16-oz. plastic cup.

2. Next, layer the yogurt on top of the peach slices.

3. Sprinkle dried cranberries on top of the yogurt.

4. Top with oat bran.

5. Serve immediately or cover and refrigerate until ready to eat.

Serves: 1 Serving size: approximately 1½ cup

Nutritional analysis (per serving):

206 calories

9 g protein

0 g fat

0 g sat. fat

44 g carbohydrate

3 g fiber

4 mg cholesterol

221 mg sodium

271 mg calcium

8.2 mg iron

Diabetic exchanges: 3 carbohydrate exchanges

Reference link: http://kidshealth.org/parent/recipes/diabetes/d_breakfast.html

OSTEOPOROSIS

Derek — Mon, 03 Aug 2009 19:16:10 +0000

Osteoporosis is the weakening of bones and the increase risk of fractures to the bones. Osteoporosis is seen more in women after menopause. Some factors that are related to osteoporosis can be linked to genetics, lack of exercise, lack of calcium and vitamin D. There are no symptoms to osteoporosis until you have a bone fracture. There are treatments for osteoporosis, but please your consult physician on what time of treatment is best for you. Osteoporosis risk can be lowered by exercising and eating healthy

http://www.elite-personaltraining.com

Reference link:

http://www.webmd.com/osteoporosis/guide/osteoporosis-facts-at-a-glance

GARDEN PASTA SALAD

Derek — Thu, 30 Jul 2009 17:54:58 +0000

I found a healthy and delicious meal for the summer that will hopefully satisfy your appetite.

I hope you enjoy!

Ingredients:

2 cups whole-wheat rotini (6 ounces)
1/3 cup reduced-fat mayonnaise
1/3 cup low-fat plain yogurt
2 tablespoons extra-virgin olive oil
1 tablespoon red-wine vinegar or lemon juice
1 clove garlic, minced
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 cup cherry or grape tomatoes, halved
1 cup diced yellow or red bell pepper (1 small)
1 cup grated carrots (2-4 carrots)
1/2 cup chopped scallions (4 scallions)
1/2 cup chopped pitted Kalamata olives
1/3 cup slivered fresh basil

Directions

Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.

Whisk mayonnaise, yogurt, oil, vinegar (or lemon juice), garlic, salt and pepper in a large bowl until smooth. Add the pasta and toss to coat. Add tomatoes, bell pepper, carrots, scallions, olives and basil; toss to coat well.

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