Health and wellness

blog #111 Swap this for that and save some calories

2011-02-07T08:31:00.000-08:00

While interning for Keri Gans this past week she asked me to help her find some good food swaps to save calories. My favorite swap is something that she often tweets (and I recently tried and love!)

When you eat an occasional bagel (whole wheat of course) ask for hummus opposed to cream cheese. To save on your carb count ask for a scooped bagel and/or only eat half.

hummus for cream cheese on bagel (one table spoon)

hummus-27 calories, 12 calories in fat

cream cheese-51 calories total and 46 in fat

When eating sushi keep your protein choices lean; therefore no spicy sauce or twice dipped rolled. Stick with salmon, tuna and yellow tail. Dragon rolls (made with eel) have more calories and a higher fat content. (salmon is the good fat omega 3s)

eel for salmon-(3 oz comparison)

ell has high fat where salmon has omega 3 fats

eel-156 calories, 89 calories in fat

salmon 99 calores, 26 from fat

Hungry after lunch and before dinner? Skip a muffin and eat some nuts

banana nut muffin vs. almonds (one oz vs one muffin)

almonds- 163 calories, 126 in fat (good fat source) 6 grams of carbs

banana nut muffin-220 calories, 40 from fat, but 38 grams of carbs

Eat fish a few times a week to keep your calorie count in check:

beef top serloin vs. white fish (one piece)

cod fish-189 calories, 14 from fat

beef-497 calories, 149 from fat

blog #110 Music for motivation

2010-12-27T14:58:00.000-08:00

Last week DJ ChaChi posted "Fashion Indie Volume 1" as a free download on his website. I highly recommend listening to his mixtape while working out in order to finish your run/lift with an increased intensity.

I am also a huge fan of Girl Talk's "All Day" album which is also a free download.

blog #109: Holiday Parties and LOW CALORIE OPTIONS

2010-12-24T14:44:00.000-08:00

When going to a holiday party why not bring a vegetable dish?

While interning with Keri Gans this past month she reminded clients:

"Christmas Eve is one day"

and

"Christmas is only one day"

Eat and enjoy, but stay on track by remembering to balance your meals and drink lots of water. It is so easy to get carried away with food and beverages, but try to focus on the company (not the calories).

I brought this dish to a holiday party and it was a hit! The party was thrilled to see something both green and low calorie to offset the table filled with cheese, chocolate and wine.

blog #108: Small Changes Diet by Keri Gans, MS, RD, CDN

2010-12-22T06:52:00.000-08:00

Keri Gans is a Registered Dietitian in private practice in Manhattan. She holds a Master’s Degree in Clinical Nutrition from New York University and a Bachelor’s Degree in Business Administration from Ohio University. She is a Spokesperson for the American Dietetic Association (ADA) and ADA Delegate for the New York State Dietetic Association (NYSDA.)

While attending an American Dietetic Association sponsored forum at which she spoke, I sought out the guidance of Keri Gans, an NYU graduate, who has become my mentor. I was immediately impressed by both her physical and digital presence. Unlike many traditional dietitians, Keri has found a way to relate with the younger generation through her use of digital media. As her intern, I help manage her Twitter profile, aggregating her past tweets into categories so they may be repackaged and referenced. I also participate in her client sessions by providing nutritional research, fitness knowledge, and administrative support. I have found observing her therapeutic approach profoundly inspiring; she identifies with a diverse clientele and helps them to fine-tune their objectives in a way I have never seen before.

Keri's book will be available March 15th, 2011. Get involved and join her fan page! Until the release check out her daily tweets. Keri is both knowledge and inspirational, so stay tuned!

blog #107 Free download for motivation

2010-12-02T18:34:00.000-08:00

Motivation is a HUGE component to fitness. Music really keeps me engaged in a workout, but others prefer no music or to watch tv on a treadmill.

I love Friday Mix tape which produces a weekly mix that is consistently upbeat.

My new favorite is "autumn 2010"

It's a free download so check it out and keep your workout at a HIGH intensity.

blog #106 Dietetic Internships and my future-The process to becoming a Registered Dietitian

2010-10-08T09:43:00.000-07:00

The process to becoming a Registered Dietitian is lengthy. Here's my status:

I am excited to graduate in less then three months from Hunter College in New York City! Upon completion of my B.S. in Nutritional Science my next course of is applying for the Dietetic Internship to then become qualified as a licensed Registered Dietitian (R.D.)

Because I love learning SO MUCH I am first applying for my Masters In Clinical Nutrition At New York University. Upon acceptance to the Master Program the internship will be included in my studies (after another application and acceptance process.) Both the Dietetic Internship and Masters Program are highly, highly competitive.

What is a Dietetic Internship (DI)?

It is a CADE-accredited supervised practice program at a healthcare facility, community agency, or a foodservice corporation, or combined with undergraduate or graduate studies.

To apply to a DI, individuals must complete at least a bachelor's degree and CADE-approved coursework requirements (Didactic Program in Dietetics). A DI must provide at least 1200 hours of supervised practice and is usually completed in 6-24 months depending on the availability of a part-time schedule or requirement of graduate credit. Individuals completing the program who are verified by the program director are eligible to write the CDR registration examination for dietitians.

Appointments to DIs are awarded on a competitive basis and most use a national computer matching process. Programs not participating in computer matching accept applications only from individuals employed by the sponsoring organization. Prospective applicants must contact program directors for current information, including application deadline dates. Programs will provide application forms and detailed information on program requirements, tuition, and financial aid upon request.

How do I know which Dietetic Internship is right for me?

Location

Cost

Program Emphasis

Length of Program

Combined with graduate program

Start Date

List of accredited programs

blog #105 come check out my new Fitness Class

2010-10-03T10:59:00.000-07:00

Come check out my new fitness class Abs and Butt on Tuesdays and Sundays

where: Method Fitness
cost: $15 dollars tuesday's class (this months special), $25 dollars Sunday's class
location: 201 E. 67th st.
schedule:

Tuesday 6-6:55pm Abs and Butt
Sunday 10-10:55am Abs and Butt

blog #104: My workout motivation: music

2010-10-01T10:59:00.000-07:00

Motivation is a HUGE component of health and wellness.

What keeps you motivated during a workout?

For me, music keeps me going. I like to listen to a strong beat during cardio and cross training, but I prefer no music during yoga. Some people like iPods or the radio during a workout session, where others prefer movies or TV in front of a treadmill.

This Labor Day weekend, I went on vacation and saw DJ Afrojack live. You can download his mixes for free and tune in while working out:

Here are just a few music podcasts that I subscribe to:

Tiesto's Club Life

Spinning Records Release podcast

DJ Chachi house mixes

Interface

Indie Spotlight

Drew32

If you don’t want to pay for a subscription, but you want to download free music to your media device, check out this link for Tiesto:

What is a podcast?

Podcasts (which are one of my favorite things in the whole world) are free to subscribe to.

So, how can you subscribe to FREE podcasts?

Watch this tutorial...

...or read this:

Oh, and check this tutorial:

Find anything worth sharing?

blog #103 tips from my guest speech

2010-09-20T14:05:00.000-07:00

I was asked to be a guest speaker at John Jays "Topics in Health" course this evening. In addition to walking students through a couple workout routines I have composed a "tips sheet" for reference.

Tips for how to do exercise anywhere

Section I: How to get started with an exercise routine

1. Ease into it, small steps help you reach bigger goals.

2. Exercising for 10 minutes twice a day is equivalent to the recommended 20-30 minute exercise session. It is easy to work up to 30 or more minutes per session by splitting the sessions into three 10-minutes sessions per day.

3. Set goals and objectives for what you want to achieve.

4. Hold yourself accountable.

5. Map out a plan.

6. Make your nutrition and workout plan work together.

7. Find a workout partner.

8. You don’t need a gym to be fit; these quick workouts will show you how to do exercises anywhere at any time.

9. Balance your routine. A complete, safe and effective fitness program must include aerobic exercise, muscular strength and endurance conditioning, and flexibility exercise.

Section II: How to stay motivated once winter hits

1. Be prepared by checking the weather.

2. Wear weather appropriate clothes.

3. Stay hydrated.

4. Make a plan and update it.

Section III: 10 exercises that can be performed anywhere

1. Triceps dip on a chair or bed

2. Squat onto a chair

3. Stair climbing uphill (stairs at home or outside)

4. Cleaning/scrubbing

5. Carrying heavy groceries

6. Walking briskly around the city

7. Wall squats (holding for 30-60 seconds)

8. Wall push ups

9. Wall stretches

10. Downward dog

Minimal equipment like a jump rope, a yoga mat, or a medicine ball can make a big difference in your routine. Without equipment you can still get a great workout by incorporating more advanced exercises such as:

pushups, squats, lunges, triceps dips and pull ups

Summary of workouts taught in class:

With equipment:

Jumprope
Medicine ball raises
Squats holding the medicine ball
Yoga with a yoga mat

Without equipment

Pushups (on knees first or on toes)
Squats with hands on hips or reaching forward (check your form out in the mirror)
Lunges alternating legs
Jump rope without a jump rope
Walking
Yoga without a yoga mat

A note on stretching for flexibility…

· Stretching should be incorporated into any fitness routine

· As we work muscles, stretching is necessary for continued flexibility, growth and repair of those muscles.

· Proper stretching involves holding a mild stretch for 15 to 30 seconds while you breathe normally.

· Always warm up before you stretch. Like strength conditioning, flexibility exercises should include stretching for all of the major muscle groups.

Reasons to stretch every day

• Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

• Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.

• Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

· Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.

blog #102 The significance of a food journal

2010-09-17T17:02:00.000-07:00

Whether you are trying to lose weight or gain muscle mass, keeping a diet log is an imperative step toward reaching your goal(s).

"Did you know that the average person recalls only half of what he or she eats? Though you may remember what you had for breakfast, what about the extra nibbles you had while watching TV, snacking on the phone, cooking, or picking off your kids' plates?"

Read about dietlogs:

Keep a diet log:

Update the diet log daily, ideally right after meals (the more frequently you update, the better)
What type of tracking works for you? While a phone app may work for me (I prefer digital tracking), perhaps a small notebook works for you. Track your diet in a method that is conducive to your lifestyle.

Check out some phone app info from NPR:

At first, I don’t ask clients to change their diets. I only ask that they take notice. When we document our dietary patterns, we see habits forming and can draw conclusions. Once you keep accurate track of your consumption, then you can make adjustments accordingly.

Read the cell phone application post, in which I reviewed a couple of apps you could try.

According to Weight Watchers, here are nine solid reasons that food journaling helps. You can:

1. Control binge eating. You are less likely to go for that second helping if you know you have to write it down.

2. Track progress. A food diary can serve as evidence of how far you have come in your journey. It also feels great to look back and see you are eating better today than you did weeks or months ago.

3. Encourage conscious eating. Unconscious eating occurs when we eat without paying attention. You are more likely to avoid eating for unconscious reasons if you are writing it down.

4. Connect eating to emotions. Many people include a column for "observations" or "emotions" in their diaries. In this way, journals can be used to examine certain feelings that may trigger overeating. Only once you identify the causes can you start to do something about them.

5. Point out nutrition imbalances. As you jot down your meals and snacks, you may notice you lack fruits and vegetables on most days, or that you never eat a protein source until dinner. A food diary can give you clues, in black and white, as to what foods you have been neglecting and need to include in your diet.

6. Monitor eating patterns. Until you keep a food journal, you may not realize that you have a seven-hour gap between your 11:30 lunch and your 6:30 dinner. Perhaps this is why you're at the vending machine every afternoon at 3 p.m., downing a bag or two of chips or cookies. Solution? Plan to bring or store a healthy snack for the mid-afternoon to ward off poor eating choices.

7. Monitor calories. Journaling usually requires you to track your calorie intake - which can be eye-opening. Perhaps you were not aware your afternoon soda had 150 calories, or your "innocent" morning latte had 250. By forcing yourself to track portions and calories, you can begin to make adjustments.

8. Create a tool for your nutritionist or doctor. A food diary is a clear source of information as to what, where and how much you eat. This ready-made tool can be viewed by a health professional, who can provide insight into what you can do to tweak and/or improve your habits.

9. Show commitment. The effort and time it takes to keep a food journal is proof that you are committed to your health, and have a desire to take a proactive role in your weight loss.

What patterns do you start to see emerging as you keep a food journal?

blog #101 I recommend grocery-shoping by color to add variety to your diet

2010-09-02T07:18:00.000-07:00

Consider: When grocery shopping in the produce section, stop fretting over which vegetables and fruits to purchase, just buy by color.

Think: green, blue, purple, red, orange, yellow, white.

For example:

green: romaine, zucchinis, cucumbers, broccoli, asparagus, bell peppers

blue: blueberries

purple: eggplant, purple grapes, purple cabbage, purple onions

red: tomatoes, watermelons, beets, strawberries, apples, red grapes

orange: cantaloupe, oranges, peaches, carrots

yellow: yellow bell peppers, golden apples

white: bananas, mushrooms, cauliflower, scallions, onions

So, instead of trying to remember every vitamin, mineral, and “nutritional opportunity” of every piece of produce, opt for the color variety. Most likely, every nutritional goal will be met through this method.

Do you tend to stick to one color? Why? What color is that?

For a detailed list of produce by color, plus what nutrients you’ll be getting by “eating a rainbow,” check this out

pick different colors in your salad:

blog #100: Nutritionist vs. Registered Dietitian: the title MATTERS

2010-08-23T13:19:00.000-07:00

“Though the public at large often uses the words dietitian and nutritionist interchangeably, they are two distinct fields.” check this out

The American Dietetic Association (ADA) website explains:

“A registered dietitian is a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential ‘R.D.’ The majority of R.D.s work in the treatment and prevention of disease (administering medical nutrition therapy, often part of medical teams), in hospitals, HMOs, private practice or other health-care facilities. In addition, a large number of R.D.s work in community and public health settings and academia and research. A growing number of R.D.s work in the food and nutrition industry, in business, journalism, sports nutrition, and corporate wellness programs.”

Anyone can call him- or herself an expert in food science or nutrition. These are “nutritionists.” You don’t even need a bachelors degree to call yourself a nutritionist.

The American Dietetic Association posts these requirements:

-Complete a minimum of a bachelor’s degree at a U.S. regionally accredited university or college and course work accredited or approved by the Commission on Accreditation for Dietetics Education (CADE) of the American Dietetic Association (ADA).

-Complete a CADE-accredited supervised practice program at a healthcare facility, community agency, or a foodservice corporation or combined with undergraduate or graduate studies. Typically, a practice program will run six to 12 months in length.

-Pass a national examination administered by the Commission on Dietetic Registration (CDR). For more information regarding the examination, refer to CDR’s website at www.cdrnet.org.

-Complete continuing professional educational requirements to maintain registration.

This doesn’t mean that advice from people who don’t have a registered dietitian license (R.D.) isn’t valid. What this means is that you should consider any advice carefully, and do your own research.

For example:

A person who likes working out, or is good at working out, isn’t a personal trainer. Maybe he or she is an expert in exercise, or think that s/he is, but without passing a certified test from an accredited institution like NASM or ACE, s/he isn’t licensed to be a personal trainer.

To be a personal trainer one must pass a test, be currently CPR-certified, and maintain the certification yearly by taking continuing education credits. If the trainer is an independent contractor (like I am), then that trainer needs liability insurance in addition to the other upkeep for their business.

Check your facts. Who are you dealing with?

I continually try and stress that labels on food matter just like credentials on your name matter. I will graduate from Hunter College this fall with my Bachelor of Science in Nutritional Science. I’m not a Registered Dietitian, or R.D. until I am accepted into a competitive hospital internship, and then I take and pass a state test. This process is long and difficult, but remember: a dietitian is different then a nutritionist.

Check out this video

blog #99 Oatmeal: benefits and where you can get a cheap bowl before 10am

2010-08-18T09:42:00.000-07:00

One serving of oats is 150 calories, with 25 calories coming from fat.

Oatmeal is a whole-grain cereal.

Instant oatmeal and old-fashioned oatmeal are both whole grains (but the old fashioned version is a better option due to less processing.)

Oats help aid weight control.

“Oatmeal has a high satiety value, which means it helps fill you up and keeps you full. Research shows that oatmeal is more filling than some other breakfast foods such as bread, eggs and yogurt.”

Whole Foods offers an amazing bowl of oatmeal before 10am for just $2.17.

The oatmeal bar is set up in a buffet style so you can select your topping (like a salad bar, but for oats). For just $2.17 you can pick unlimited toppings.

Tips:

-Choose real fruit, not dried

-Limit the granola or other cereal toppings, unless you pour less oatmeal into your bowl (because your carb count will increase rapidly)

-Limit the nuts topping option (some are good, too much adds excessive calories and fat)

-Just like when buying packaged foods, compare the labels. At Whole Foods, they offer plain oats or oats made with fruit, but there’s a catch! In the ingredients posted above the hot cereal, you’ll see half and half listed in the oats made with fruit. If you are trying to maintain/lose weight, chose the oats with fewer ingredients (and no fatty dairy!), and add fresh fruit for more flavor.

blog #98 Healthier pesto recipes

2010-08-17T07:37:00.000-07:00

I stumbled across an article that mentioned something that stuck with me:

“Adjust the ingredients to your taste”

I’m a huge fan of this philosophy and I make soups with no recipe at all — I like to throw in a little bit of this and a little bit of whatever from my refrigerator.

Pesto is a sauce made from basil. Basil extract has been reported to have antioxidant activity.

Generally, pesto includes:

Basil

Salt

Olive oil

Pine nuts

Cheese (parmesean)

Garlic

Check out this typical recipe:

I liked this article that suggests altering pesto to your needs:

This recipe calls for:

2 cups fresh basil leaves, packed

1/2 cup freshly grated Parmesan-Reggiano or Romano cheese

1/2 cup extra virgin olive oil

1/3 cup pine nuts or walnuts

3 medium sized garlic cloves, minced

Salt and freshly ground black pepper to taste

My recipe doesn’t include garlic or cheese, and instead of pine nuts I used almonds. Why not? It tastes just as good and I saved money on the nuts (pine nuts are pricy) and calories on the cheese.

It’s really hard to estimate how many calories are in pesto you get at a restaurant because it depends what it’s made with and mostly how much oil is used. Since the oil content is unknown when dining out, perhaps opting out of pesto as a topping is a good option.

Less oil, elimination of cheese, and less nuts can yield a lower calorie sauce.

Remember a little pesto goes a long way. Enjoy.

What I like pesto on/in:

Eggs/omelet

Soups

Salads (instead of dressing)

Rice or whole grain noodles

Quinoa

Steamed veggies like broccoli or tomatoes

Because pesto is made from simple chopping or pureeing ingredients together, it is considered a “raw food.”

blog #97 Skinny girl Margarita

2010-08-13T10:35:00.000-07:00

Who doesn’t love a margarita?

I know that I do. But I don’t prefer the calories that usually come with the decadent cocktail. Unless it’s a special occasion, I try to keep my cocktails and beverage consumption low-cal. Read my other cocktail post

I was at a food-writing workshop offered at CUNY’s school of journalism this week, and the professor talked about the beverage craze, and how being a connoisseur of wine or cocktails is a new trend. Mixology is on the rise. After all look how popular drinks such as cosmos and martinis have become?

I saw an interview this week with the very popular Bethenny Frankel from the Real Housewives of NYC. She has a health and fitness section on her site as well as a book out. Here is a tip about choosing lower calorie wines:

Bethenny recommends:

How To Switch Wines

"Like most women, I used to be a chardonnay person. A great way to lighten things up is to switch to a pinot grigio or a sauvignon blanc. These are lighter, less sweet wines that lend themselves to drinking more slowly; they’re less sugary and seem to lead to less of a hangover."

Although Bethenny offers a slew of low-calorie cocktail recipes (such as Lychee Martinis, Skinnygirl Big Apple, Skinnygirl American “Virgin,” Belmont Skinnygirl, Skinnygirl Gin Julep), the Skinnygirl Margarita is really popular, and it has only 100 calories.

Skinnygirl Margarita recipe:

2 oz of Clear Premium Tequila (count 1, 2 while you pour, no need for measuring)

Tiny splash of Orange Liquor

Juice of 4 Fresh Lime Wedges

To serve on the rocks, combine all ingredients over a glass of ice and garnish with a lime wedge.

blog #96 The breakdown of choosing a healthy, discount salad

2010-08-12T12:41:00.000-07:00

Cafe Metro is offering salads with unlimited toppings for $6 this month when you order online.

Because not all salads are healthy, I took a look at the options to give you my recommendations for a lunch that packs the most nutrition. In the metro cafe online selection process here are the choices:

"favorite greens"

Baby Spinach

Crispy Romaine

Organic Field Greens

All options are good picks, but spinach provides a great deal of nutrients and vitamins such as vitamin A, C and iron. Spinach is very nutrient dense
(check out my nutrient density post.)

Choose A Free Main Ingredient:

Crispy, Thai and Buffalo chicken are loaded with extra calories because of the sauce (and crispy is a more gentle way of saying "FRIED.") If you choose tuna, make sure that there is no mayo. Choose the leanest meat with the least amount of sauce.

Choose Up To Two Additional Main Ingredients:

Unless you are opting out of meat, cheese is not the best option. Also, nuts contain healthy-for-you monounsaturated fats, but they also are loaded with calories. In this section, why not choose egg whites and mushrooms? Or artichoke hearts?

Here’s where the deal comes in...

Pick As Many Toppings As You Like:

I want to preface this section by stating that toppings high in water content like cucumbers and tomatoes will be lower in calories and higher in nutrient density. Choose real fruit and not dried fruit (for less sugar), beans instead of sesame noodles, and fresh veggies instead of something canned (if possible).

Last but not least, the potentially deadly salad dressing options.

Choose a Homemade Salad Dressing:

I will cover this more extensively in another post coming soon, but my favorite general tip is to order dressing on the side (for portion control). Metro does have this as an option.

Choose wisely and enjoy!

Any readers have tips to share? What are your salad topping picks?

blog #95 Why I love the treadmill

2010-08-09T06:31:00.000-07:00

Environment-

While I love running outside, the treadmill is in a consistent environment. You can’t make weather excuses for skipping a workout with the treadmill. And some treadmills even have TVs for entertainment distraction.

Consistency-

Unlike outside where the terrain can be different, the treadmill is always a soft band that your shoes (and knees) are familiar with.

Control-

You set the pace (fast or slow) and incline (steep or just one percent). Outside you can do stadium runs up and down stairs (my favorite) or flat-land runs, but the treadmill allows you to manipulate a multi-faceted training approach all in one machine without scheduling a creative trail run.

Cross training-

The treadmill isn’t just for weight loss. If you utilize all functionalities of the treadmill, you can burn fat, but you can also preserve muscle (by walking/brisk jogging at an incline). One of my favorite ways to use the treadmill is with circuit training. I have some of my clients use the treadmill for a couple minutes then alternate to other exercises to keep heart rates up, which builds endurance.

Beginner plan for utilizing the treadmill in a circuit (an example):

Plank for 30 to 60 seconds
Slow squats with body weight for 1.5 minutes
Push ups on toes until body fails, then on knees for 1.5 minutes
2 minutes of brisk walking (3.8 to 4.0 MPH) on eight percent incline
1 minute of jogging on one-percent incline at 6.5 MPH

blog #94 trend on the rise: baby food diet for adults?!

2010-08-06T06:20:00.000-07:00

check out this video

While doing some of my usual food/health and nutrition research, I came across this video and felt compelled to post about it.

The baby food diet is said to be created by celebrity trainer Tracy Anderson. The diet involves eating 14
servings of baby food a day followed by a healthy adult dinner. "I developed a cleanse where you can still eat and it's a lot of puree foods. I was very careful about the foods I chose to put in it," Tracy told.

A 6 oz jar labeled 'Third-Stage Foods' contains:  

Calories 110,   Fat 0g,   Total Carb 25g , Fiber 2g,  Sugars 15g  , Protein 1g

I have heard of ...

"The Baby Food Diet is likely to inspire some good chuckles and grimaces as its popularity grows. From a nutritional perspective, the diet is clearly packed with veggies and fruits and thereby full of vitamins and minerals; and it does have the portion control element going for it too. As for its long-term ability to keep off any lost pounds? That still remains to be seen."

Want more info? check this out

So How do you reach your goals the right way?

Follow a healthy lifestyle and document what you eat. I know it’s a pain to keep track of, but it really makes you aware of what foods might be sabotaging your weight loss. I heard a dietitian say on the Tyra Banks show a few months back say:

"If you bite it; write it."

I like that. Catchy. I recommend keeping a digital log. Why not try a smartphone application? Check out my blog post about smartphone apps that help you manage your calorie consumption.

blog #93 treadmill rules

2010-08-04T08:19:00.000-07:00

1. ALWAYS walk/jog/run at a one-percent incline at least.

2. NEVER hold on to the treadmill. Keep your arms moving (no hands on hips, NO HANDS ON TREADMILL)

3. Running or jogging for 30 minutes is equivalent to walking for an hour

4. A brisk walk or light jog at a high incline really focuses on the back of the legs (hamstrings).

5. It’s OK to take breaks and try intervals (which are great for fat loss), such as running at a one-percent incline and then brisk jogging at an eight-percent incline.

Why?

1. Moving on the treadmill with at least a one-percent incline is most similar to real life. Anything under that is more like walking at a decline.

(check out this abstract)

check out this article from runner's world:

“Research has shown that when you set the treadmill at a 1-2% incline, it will simulate the "intensity" of outdoor running (make up for the lack of wind resistance in outdoor running). “

I recommend increasing the incline and manipulating your speed to optimize your workout.

2. You are not burning optimal calories if you are hanging onto the treadmill. Decrease the speed/incline, or stop and take a break, but DON’T HANG ON.

You burn more calories when you move more body parts, so pump those arms! The faster your arms move, the faster your lower body moves too. Try it. (please read my former cardio post)

3. Walking is great exercise and should not be discounted. However, you have to walk twice as long to reap equivalent benefits of running.

4. A lot of bodybuilders and athletes trying to preserve muscle do this high-incline running, because it strengthens the hamstrings (back of thighs), which tend to be less developed than the quadriceps (front of the thighs).

5. I’d rather my client take a break then hang onto the machine. Mix up your workout constantly and cross-train.

blog # 92 Peanut butter: a super sports food!

2010-07-27T07:35:00.000-07:00

Peanut butter is perhaps my favorite food in the whole world; it is amazing alone and as a spread. Peanuts contain monounsaturated (heart-healthy) fats, but of course you have to measure how much you consume because a little of this delicious spread goes a long, long way.

FUN peanut butter facts:

• Contains monounsaturated fats and resveratrol (which may protect against a high risk of cardiovascular disease)

• Is a vegetarian source of protein (so if you are NOT a vegetarian, remember to consider how much other protein you are consuming in your diet if and when you eat pb)

• Contains fiber (as much as a half cup of broccoli per one serving of pb)

• Studies show that small amounts (measure!) can help people lose weight because of satiety factor

(Satiety factor=feeling full longer from eating certain foods like pb)

Like hummus and dates, there are many different types of peanut butter. Natural, salted, unsalted, flavored, crunchy, and creamy are just a few types that we may be familiar with seeing at stores and health food shops. I recommend the natural, unsalted type because it usually has minimal preservatives. You can always add your own salt or honey to the mix at the end, but it’s always best to purchase the product with the least amount of processing. I understand that selecting the correct type can be mind boggling, so check out this article for some guidance.

Or why not make your own?

A very famous sports dietitan Nancy Clark, MS, RD has written many books about sports training and nutrition.

Clark calls peanut butter “a super sports food.”

Clark says, “In this day and age of energy bars, protein powders, and weight gain shakes, many athletes forget about "real" foods, such as peanut butter. Peanut butter, in my opinion, is one of the best sports foods around. It's tasty, inexpensive, satisfying, nourishing--and even good for our health.”

So how do my readers enjoy their peanut butter?

Classic pb&j?

Apple slices?

Bananas?

Rice cakes?

Yogurt? (it’s good--try it!)

Homemade protein bars?

Smoothies?

Those of you who know me personally can say that I am obsessed with peanut butter in my oatmeal. Peanut butter mixed right inside of my warm old fashioned oats makes for a satiating meal. PB is a great way to add flavor but remember….a teaspoon goes a long way, so measure up!

blog #91: Lululemon’s complimentary yoga class

2010-07-17T11:46:00.000-07:00

This past weekend I finally made it to a free yoga class at Lululemon on E. 66th and Third Ave. This isn’t just a one-time free class -- it’s offered every weekend, so I encourage anyone who lives near a Lululemon location to check out the schedule at their local store.

What is Lululemon?

Lululemon’s first studio, a store offering athletic apparel, opened in 1998 in Vancouver. There are now more than 100 locations in the U.S., Canada, Australia, China, and more.

Check out their manifesto.

The Yoga Class

The class was offered inside the clothing store, and the space was neat and tidy. Mats were laid out among the clothing displays. The class was overcrowded (it’s free, after all), but the instructor was great. The class was a level 1 vinyasa class so beginners were welcome as well as more advanced yogis. The instructor did a good job at demonstrating various levels of the poses. The room was packed with practitioners of all levels from beginners to. There were also a handful of men in attendance. Overall, it was a good experience.

Read more about yoga on Lululemn’s site or check this out

blog # 90 Hummus anyone?

2010-07-15T06:58:00.000-07:00

yum!

Every day while in Israel I ate hummus, as it was offered at every meal. I was even served a cup on the plane. A cup?? (That’s a lot of hummus!)

kcal info

I cup= 435 calories

190 calories from fat

1 tablespoon= 27 calories

12 calories from fat

Hummus has to be one of my favorite things to eat. You can eat it with pretty much anything. Of course, Israel had the best hummus that I have ever tasted, so I did some research that I want to share.

You can purchase hummus at most stores, but why not make it at home? Here is an at-home recipe

Although recipes vary, hummus basically consists of chickpeas, olive oil, and tahini paste. Some of my readers may wonder, what is tahini?

Tahini is sesame-seed paste that can either be purchased fresh or hydrated.

There are two types of tahini: light and dark. The light version is said to have a better flavor.

Although I’ve never tried, I’ve been told that if you are making hummus at home and you don’t have tahini, you can use peanut butter instead. Anyone tried that?

What do you eat with hummus?

I like:

Raw veggies

Pitas

Salads (as a suppliment of the dressing)

I like this brand because there is such a wide variety of flavors like roasted pepper, roasted garlic, plain, spicy, and roasted pine nuts.

About six months ago I went to the Hummus Kitchen here in NYC which i really liked. Check it out!

Want to learn more? Read up on the hummus blog

blog #89 What do you know about the date fruit in Israel?

2010-07-14T14:34:00.000-07:00

I recently returned from my amazing birthright trip to Israel.

Israel is described as having “one of the most dynamic, fascinating -- and delicious -- food scenes in the world.”

Staple foods:

Hummus

Falafel

Olive oil

Olives

Various cheeses

Kabobs (chicken being a popular choice)

Fresh oranges

Tahini sauce

Israeli salad (cucumbers and tomatoes)

Dried fruits, such as dates

I want to talk about the dates in Israel. The date fruit is a product of a date palm, which is a tree native to northern Africa and the Middle East. A date fruit can be eaten dried or fresh. While fresh dates are offered only seasonality and at special markets, dried dates are available at most markets year-round.

Dates are loaded with fiber as well as oil, calcium, sulfur, iron, potassium, phosphorus, manganese, and magnesium. There are many different types of dates.

Hadiklaim founded in 1983, is Israel’s largest and most advanced date producer located in Tel Aviv. I had the opportunity to try its brand -- King Solomon’s dates -- and they were the best dates that I have ever tasted in my life.
Check out their company overview

Hadiklaim has a reputation for delivering the highest quality dates because the geography and location is ideal for optimal date production.

Nutritional Info of Dates
All values are based per 100 grams (3.5 ounces) of dates

A typical date is said to be around 23 calories (read the label)
Carbohydrates - 73.5 g
Total dietary fiber - 7.5 g
Sugars - 66 g
Proteins - 2 g
Total fat - 0.45 g
Minerals:
Calcium - 32 mg
Magnesium - 35 mg
Phosphorus - 40 mg
Potassium - 652 mg

Although a typical date has only 23, calories, different types of dates vary in calories. Dates are a great choice, but in small portions.

NOT ALL DATES ARE EQUAL!

blog #88 Where am I for the next 10 days? Medical Birthright in Israel

2010-06-16T06:42:00.000-07:00

I was accepted for the “Medical Students Mifgash Experience” sponsored in partnership with American Physicians Fellowship for Medicine in Israel, taking place from June 17-28 2010.

Check out the video

“The American Physicians Fellowship, established in 1950, is a non-profit organization dedicated to advancing the state of medical education, research, and health care in Israel. The ‘Medical Students Mifgash Experience’ pairs American health professionals for all 10 days of the program in Israel. Highlights include participation in field-training exercises, military medic simulations, and opportunities to network with Israeli physicians of all backgrounds. It's a special way to experience Israel and deepen ties with your Israeli colleagues.”

I am excited to visit a new country and meet new people, but I’m mostly excited for the clinical component of this trip because it is specifically aimed at Med/Health students. As an aspirating Registered Dietitian (I graduate with my bachelor in science this fall), I will receive an invaluable experience observing the practices in Israel and then cross-comparing them with the clinical settings here in America. When I return to volunteer at New York Presbyterian hospital in July, I will have a deeper understanding and appreciation of the clinical settings.

blog #87 Lecture at John Jay College about anaerobic vs. aerobic training

2010-06-15T23:07:00.000-07:00

Last week I was a guest speaker at John Jay College in Manhattan. I was asked to speak about any topic relating to exercise in professor Meredith Sobel’s Physical Education class. I also showed the students some basic stretches and body weight exercises that can be performed almost anywhere without the use of equipment.

My topic was the very basic differences of anaerobic vs. aerobic training

Anerobic=heavy or moderate lifting from dumbbells or barbells. These are movements like dead lifts, and power exercises like clean and press (requiring short bursts of energy or limited oxygen)

Aerobic=long, sustained exercises like running or jogging (requiring stamina and the presence of oxygen)

1. Anaerobic exercises use resistance so that you will also be building muscle, plus bone as an added benefit.

2. Aerobic exercise will have more of an impact on the cardiovascular and circulatory system.

3. Combining the two would give the greatest health benefits.

Read this for more explanation:

Examples of anaerobic exercise include: heavy weightlifting, any type of sprint (running, biking, swimming, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.

What are the Benefits of Anaerobic Exercise?  

Anaerobic exercise uses your muscles at a high intensity for a short period of time. As a result, it can help:

· Develop stronger muscles

· Improve your VO2 max (the highest amount of oxygen one can consume during exercise) and thus improve your cardio-respiratory fitness

· Increase your capacity to withstand the buildup of waste substances (such as lactic acid) and remove them from the body. This means your endurance and ability to fight fatigue will improve.

Aerobic exercise is recommended for weight loss initially. General guidelines suggest 30 to 45 minutes of aerobics with moderate-to-high intensity three to five times a week. Examples include:

1. Walking

2. Jogging

3. Cycling

4. Treadmill

Because some of the students in this class lead a sedentary lifestyle, Professor Sobel added that doing a little bit of physical activity every day is better than nothing. Taking the stairs and getting out the subway one station earlier can help a sedentary person increase their level of endurance. Lastly, she recommended focusing on the guideline that even a 10 percent body weight loss is a great feat.

If you are sedentary, it is recommended to start with aerobic exercises and then incrementally add in anerobic exercises to optimize your level of fitness.

I recommend reading this article:

“Physical fitness is a compromise of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness.”

This article stresses, “Instead of aerobic vs. anaerobic it should be aerobic and anaerobic!”

What are you doing in your routine to add both cardio (aerobic) and strength (anaerobic)?

blog #86 Summer Playlists (free downloads)

2010-06-15T22:59:00.000-07:00

When you are working out this summer, particularly outdoors, what tunes are you listening to stay motivated? My client and I were talking this past week during her session about music and motivation. She has been listening to her iPod more often and she expressed her newfound love for an intense beat.

New FREE downloads: (just click to open and drag to your media player, such as iTunes)

DJ CHACHI – SUMMER MIX

And

DJ CHACHI – LACTOSE INTOLERANCE VOLUME 1

Personally, I think the Summer Mix has too much rap, but the beats are still good for running. I like the Lactose Intolerance Volume 1 mix better.

Do any of my readers know of any free downloads to recommend to other workout enthusiasts?

blog #85: How to cure a hangover with nutrition

2010-06-12T07:43:00.000-07:00

I want to start this post by saying that drinking alcohol can displace nutrients in the body, damage your liver, and cause unwanted weight gain, among a long list of other detrimental effects.

Drink Alcohol in Moderation, if at all.

Moderation = 1 drink/day for women

2 drinks/day for men

You can cure a hangover with: 1. Sleep 2. Fruit or water 3. No coffee

1. Go back to bed

— A body needs rest to recover from what you've put it through. Chances are, you stayed up late earning your hangover.

— You'll cure your hangover faster if you get some rest. Sometimes time and sleep are the best hangover remedies.

— Heavy alcohol abuse has adverse effects on nutrition both because it displaces other, more nutritious foods in the diet and because chronic use impairs absorption and metabolism of many nutrients including: protein, thiamin, B6, niacin, riboflavin, magnesium, zinc and calcium.

2. Rehydrate.

Alcohol is a diuretic.

— This problem is made worse by the fact that when people are drinking alcohol, they seldom stop to have a glass of water.

— This loss of fluids causes dehydration.

— Symptoms of dehydration include headache, dry mouth, and thirst.

— Drink water. Eat water-filled fruits.(like grapefruit or berries)

3. Skip coffee.

Coffee is a diuretic, so drinking it will be counterproductive to your body’s needs by inhibiting hydration. Stick with water and fruit. Toast helps, too.

check out this article for more detailed tips and tricks

blog #84 meat facts

2010-06-04T08:52:00.000-07:00

To follow up on my “meat as a condiment post,” here are some interesting meat facts:

Hot dog facts:about 460 calories including bun (170 from fat)

Rib facts: 236 calories in 3 oz (182 from fat)

Lean chicken facts: 120 calories in 3 oz (14 from fat)

Turkey dog 100 calories (70 from fat)

When choosing meats, why not make healthier choices like a turkey dog opposed to a hot dog, or lean chicken breast as opposed to ribs? Or have your ribs and hot dog, but use meat as a condiment (meaning portion control)?

I gave the calories for one ounce less then one serving of ribs and chicken, but I didn’t mention the size of the hot dog because they vary. Also do you eat your hot dog plain or with toppings? Ketchup is extremely high in sugar and carbohydrates. Chilli dogs and hot dogs with cheese pack on the calories. Mustard is a better option. If you keep adding on, your hot dog will eventually look like this:

Curious what’s in a hot dog? I will answer in a future blog post. Feel free to comment!

Nutrition Facts (hot dog)
Serving Size: 1 sandwich (175.0 g)

Amount per Serving

Calories 460

Calories from Fat 170

% Daily Value *

Total Fat 18.9g

29%

Saturated Fat 5.1g

26%

Monounsaturated Fat 9.1g

Polyunsaturated Fat 3.5g

Cholesterol 79mg

26%

Sodium 973mg

41%

Potassium 263mg

Total Carbohydrate 55.8g

19%

Dietary Fiber 0g

Sugars 0g

Protein 16.8g

34%

Vitamin A	4%
Calcium	102%
Iron	34%
Vitamin D	0%
Vitamin E	0%
Thiamin (B1)	0.28mg
Riboflavin (B2)	0.7mg
Niacin (B3)	4.165mg
Vitamin B6	4.4%
Folic Acid (Folate)	44mcg
Vitamin B12	7.33333333
Phosphorus	166mg
Magnesium	18mg
Panthothenic Acid	1.348mg
Zinc	8.73333333
Manganese	0.193mg

Est. Percent of Calories from:

Fat 37.0% Carbs 48.5%

Protein 14.6%

blog #83 My calves hurt

2010-05-31T16:32:00.000-07:00

A couple weeks ago, my calves were burning up like crazy from running and jumping a bit more then usual. I was in so much pain and it seemed like no matter what I did, I was debilitated. I decided to reach out to my community and ask people what to do. I collected some tips and have categorized them into both free/cheap and non-free tips/tricks.

While stretching your calves can be a good way to elongate the muscles, it is somewhat limiting because self-stretching will only hit the superficial (or outside portion) of the muscle. To hit the deep muscles, you need to be more creative.

I asked a massage therapist and she said that the “tennis ball approach” is a good way to alleviate tension (but it can hurt!). Foam rolling is good, too, as well as getting professional massages.

check out the "tennis ball approach"

Free/Cheap	$-$$$
Self-massage Tennis ball approach Calf stretches Downward-facing dog Soak calves in warm water for 15 minutes	Professional massage (my fave option) Foam rolling (most foam rollers start at about $20 dollars, and most gyms have them) A heating pad or hot water bottle

blog #82 What do you put on your salad?

2010-05-28T07:56:00.000-07:00

A salad is a salad, right? That means that it’s healthy if there is some green? NO NO NO!

pick veggies that:

have high water content
have low calorie count
are nutrient dense
have high satiety factor (will fill you up)
add color and variety!!

Ideas: broccoli, cucumber, tomato, spinach, romaine lettuce, fresh herbs, citrus, celery.

Keep to a minimum (or avoid): cheese, dry fruit, croutons, bacon bits, breaded chicken

Balance your salad by adding:

· Omega 3-rich foods like canned tuna (skip the mayo!) or salmon

· Beans or legumes

· Nuts: walnuts can be a nice addition to a salad, but remember to measure your portions. Use nuts as a condiment not the main portion.
I
I

I got this salad at Trader Joe's last week (and loved it!) Remember to read the label, add dressing per bite or just sparingly, and add variety.

blog #81 Using meat as a condiment

2010-05-22T21:02:00.000-07:00

I do not advocate any one particular diet because, much like workouts, diets will depend on individual needs. I don’t preach vegetarianism, but I do recommend an adequate intake of fruits and veggies every day. The professor of my Medical Nutrition course this past semester was part of this film titled "Food fo the Fight."

A quote that caught my attention from the film was “meat should be eaten as a condiment.”

I thought that was fantastic advice! I never tell clients or friends that they HAVE TO give up something that they love. Instead of deleting something, I recommend curtailing portions. For example, instead of sloshing 4 tablespoons of cream in your coffee, measure out 1 or 2 tablespoons. Taking control of your health and wellness is about moderation, dedication, and consistency.

Lean sources of protein are highly recommended, but if you are eating lots of fried or highly fat-saturated meat choices, maybe you can start by limiting your consumption or taking note of how much and how often you elect to eat foods that are less lean or nutritious.

Start with small goals and objectives

Goal: to lower saturated fat intake.

Objective: Count portions per day, count portions per week, substitute saturated fatty options like hot dogs for lean sources or just ….have a bite. Therefore, think of meat as a condiment. So what condiments do you use? I use mustard and hummus often with my veggies as a dip. So if I were to treat meat as I do hummus, I would only consume a small amount…say, an ounce.

Another way to monitor portions is the “plate method.” Think of three-quarters of your dinner plate’s contents as being of plant origin and one-quarter animal sources.

blog# 80 shopping aisles and placement: Where are all the whole grains??

2010-05-17T14:48:00.000-07:00

When speaking with a classmate/friend Sahara she said to me awhile back:

“The grocery store is intimidating.”

I guess that depends on where and what you shop for.

I thought a great deal about her comment and I decided to document my weekend grocery store trip to Fairway market in the Upper West Side.

I wonder: Why are all the whole grains hidden? At this market and others, I notice that the eye-level foods are much more heavily processes and higher in sugar content than the foods placed closer to the floor. In order to photograph Old-Fashioned oats, I had to crouch down because that’s where they’d hidden them! Without having nutritional knowledge about food processing levels and sugar content, it is easy to feel intimidated and pick the first thing you see.

The instant oats found at eye level are not as good as Old-Fashioned oats because there is more processing needed to make them “instant.” As I’ve written about before, it’s healthier to eat slow-cooked oats that are not flavored. Flavor them yourself with creative ideas like cinnamon, nuts, peanut butter (but measure!)

Have more ideas? Let me know.

General tips that I follow in grocery stores:

Stick with the outside aisles. (That’s where they put fresh foods like produce.)
Avoid last-minute purchases
Don’t shop hungry. (We have all done this and ended up paying/buying more--and choosing more unhealthy foods!)
Bring a list. (I recommend keeping a digital list on your cell phone so that you don’t forget it.)
Look down and around for whole grains. (Sometimes they are less visible then processed ones.)

Notice in these pictures that the grains with the least amount of processing are more toward the floor. The eye level foods have more sugar...read labels, look around and shop smartly!

blog #79 What type of gloves do I need to protect my hands?

2010-05-15T07:47:00.000-07:00

To follow up with my previous post about workout gloves, I’d like to add that there are many types of gloves that can protect your hands and fingers while working out.

Some of the options that I have seen include: velcro, slip-on, zipper, and seven tabs near the fingertips for easy removal.

Did you know that workout gloves are washable?

I used to wear the slip-on type, but I found them irritating to remove. I now prefer velcro gloves, but actually I don’t wear them at all because I can’t seem to remember them when I go to the gym.

I like grizzly pads, which you can use for pull-ups and heavy deadlifts. Straps are another alternative to gloves, but straps serve a different function, which is to strengthen you grip. (Gloves protect, straps help strengthen, and grizzly pads can be used either way.)

With that said, do any of my readers have favorite workout gloves that they wish to share?

Gloves for protecting hands:

Grizzly grip pads for grip strengthening:

Lifting straps to improve strength:

In closing:

gloves protect your hands
grizzly pads may help you grip more, but also strengthen your grip
straps: strengthen your grip

What if you want a stronger grip? You should use no gloves (if you don’t care about calluses).

blog #78 Humanitarianism at its best

2010-05-14T08:51:00.000-07:00

I have been practicing yoga for almost five years and teaching for about two. I have been afforded the opportunity to take many different types of classes in many different settings with many different instructors and students, all of which has taught me many lessons beyond the yoga itself. At New York Yoga (where I volunteer), Juliana’s class has touched me not only physically but also emotionally. She is so beautiful, in tune with her students needs, and receptive to changes or alterations in poses or the class flow.

Juliana has also found a touching way to connect with the community: She has agreed to volunteer at the Inwood house. There, Juliana will teach yoga classes to a group of homeless pregnant teens. I was so moved by her idea that I wanted to share her involvement with my readers:

Juliana says:

“The blessings that yoga brings to my life, in my capacity as student and as teacher, positively overflow! I sought a meaningful way to pass on this gift. When beginning my search with the question ‘Where can I be of service?’ I wasn't even aware that a population of pregnant, homeless teens existed. Stumbling upon information about Inwood House, an organization in NYC that provides housing and other services to homeless pregnant teens – among other programs), I was thunderstruck. Can you imagine the combination of those three challenges?

I felt immediately that this is a population in whom the loving seeds of yoga might flourish in extraordinary ways. I wrote to Inwood House and told them about my experience as a prenatal yoga teacher and I told them I wanted to provide prenatal yoga classes to their maternity residents. Happily, they've accepted my offer.

The homeless women’s ages range from 12 to 21. Some attend college, others have a third grade education, and there’s everything in between.
Most grew up in the foster care system.
The classes will commence shortly and will be a weekly and 45 minutes each.

In closing, Juliana says:

“It's clear to me that these young women will have far more to teach me than I will ever have to teach them. That said, I am dearly hoping I can be of some service.”

Juliana inspires me to give more to my community.

If you would like a free pass to one of her classes at NYY, please let me know and I will give you one.

You can check out Juliana’s bio and class schedule here

blog #77: Cocktails and alcoholic beverages with the lowest calories

2010-05-12T14:09:00.000-07:00

While volunteering with private practice Registered Dietitian Keri Gans she said:

“If the cocktail that you are consuming has a long name, then it’s probably loaded with sugar.”

After thinking about my favorite drinks and their names, I decided to analyze calorie content and blog about my results.

She’s right: Drinks with fancy names, such as a Mai Tai (9 oz.), are loaded with calories (620 to be exact.)

Check out this link “High Calorie Cocktails To Watch Out For”

Obtaining from alcohol is a great way to avoid consuming unnecessary calories (and damaging your liver), but if you are going to drink alcohol, keep your drinks simple and stick with hard alcohol only, or light beer.

My recommendations:

(Note: Calories in a shot of vodka depend on the proof and if it’s flavored.)

“vodka +water with lemon” (64-100 calories per shot of alcohol)

“(hard alcohol such as rum, whiskey, gin)+water” (64-100 calories per shot)

“vodka+soda” (64-100 calories per shot)

Light beers (around 100 calories per 12-ounce serving. That’s a bottle or a can--not a pint.)

Wine, red (127 calories for 5 oz)

One exception to the light beer rule: Guinness (126 calories per 12 oz)

Did you know that Guinness beer has less calories then skim milk and orange juice per 8-oz serving?

blog #76 Workout gloves and calluses

2010-05-07T09:52:00.000-07:00

During training sessions, I mix up pulling, pushing, and squatting exercises, in addition to abdominal work. When the time comes for pulling, clients SOMETIMES complain that their fingers hurt, or they can't grip the bar, machine, dumbell, etc. Exercises that cause particular complains are pull-ups, heavy lat pulldowns, deadlifts, shoulder shrugs, and farmer’s walks.

Solution: workout gloves

Pulling exercises (especially pull-ups) are hard, but eventually you will get use to pulling and your hands will adapt. If you DON'T use gloves, you will get calluses.

Wearing gloves preserves your pretty hands.

Not wearing gloves allows your grip to strengthen naturally so that you can lift heavier.

What will you choose?

If you want to know more about grip and calluses, check out this article from World Fitness Network.

blog #75 Nutrient-dense vs. energy-dense foods

2010-05-06T07:08:00.000-07:00

Nutrient-dense foods have lots of nutrients, generally with fewer calories. Superfoods, like broccoli, are particularly nutrient-dense

Energy-dense foods have more calories in proportion to the volume of food and generally fewer nutrients. Examples are cakes, cookies, and doughnuts

I really like this article from Mayo Clinic, “Energy density and weight loss: Feel full on fewer calories”

So, something from McDonald’s? Energy-dense.

Spinach salad? Nutrient-dense.

CAUTION: NOT ALL SALADS ARE CREATED EQUAL. A Caesar salad with croutons, cheese, and creamy dressing is not nutrient-dense simply because there is a hint of green. This salad, with its high-calorie, low-nutrition ingredients, is energy-dense.

What do you put in your salad? I bought this at Fairway market and it was so delicious. It was a pretty large salad so I ate half, filled the container up with mushrooms and spinach, and saved the other half for later.

Do any of my readers have salad tips and tricks?

blog #74 Healthy picks at a street fair

2010-05-03T08:35:00.000-07:00

This Sunday as I was traveling to work, I passed by a huge street fair that closed off 86th street from broadway to the far Upper West Side.

I peeked over at the carts and saw people who were laughing, eating, and enjoying their doses of vitamin D from the sun (we need about 15 minutes a day of unprotected sun exposure). The smells and colors were so intense that I was drawn to check out the stands. I managed to find healthy options for lunch, and I wish to share how you, too, can eat healthy at a street fair.

In my medical nutrition class last week, we were discussing cancer and how nutrition plays a role in the development of cancer and various illnesses. In addition to touting the virtues of fruits, vegetables, and whole grains, my professor also brought up how it is really important to avoid charred or burnt meats because of the nitrites (which can be a cause of cancer.)

•Do not eat charred food

•Consume only occasionally meat and fish grilled in direct flame; as well as cured or smoked meats

On the other hand, raw or undercooked meats can harbor foodborne illnesses like e. coli and salmonella. Charring is at least a sign that food is probably well-cooked...

So, if you remove the grilled foods options (and all the fun!) from a street fair, what is there to eat?

I found these delicious crab summer rolls, which included lettuce, carrots, mint, celery, and basil. There was a side sauce offered with the roll, so I could choose how much or how little I wanted on my roll.

Per serving (including the sauce), the roll averaged:

161 calories; 3g fat; 7g protein; 22g carbohydrate; 1g dietary fiber; 18mg cholesterol; 321mg sodium.

Not bad!

I am well aware that not everyone eats shellfish, so I want to mention another healthy option: I also enjoyed one of these stuffed grape leaves which has 77 calories per serving (2 grape leaves equal one serving)

So what are some of your favorite food finds at a street fair?

blog #73: worst beverage ideas from TIME

2010-04-27T21:03:00.000-07:00

I came across this cool slideshow on TIME.com called "Top 10 Bad Beverage Ideas."

Can you believe that there are beverages flavored like Thanksgiving foods such as green beans? I've seen Jones Soda before during my first few years of college. I was first introduced to this soda when I learned that people can submit artwork to be placed as the label, which I think is creative and artistic, but now the flavors are main courses for holiday meals? GROSS!!

I had to learn more about this idea so I went to their website, which promotes their "holiday pack."

"This pack contained five new seasonal flavors which included: Green Bean Casserole Soda, Mashed Potato & Butter Soda, Fruitcake Soda, Cranberry Soda, and Turkey & Gravy Soda."

If food-flavored soda sounds too gross, just wait until September for an unusually weird drink for those obsessed with vampires called Tru Blood Soda. Apparently, it will taste "slightly tart and lightly sweet."

You can actually vote for whatever order you think is best after you navigate the slideshow

Personally, I’d rather actually eat food than drink the flavored carbonated form of it, but what about you, my readers?

blog #72: Breakfast ideas: how to get your oats in

2010-04-26T06:47:00.000-07:00

I hear it all the time: “I don’t eat breakfast.” I’m always shocked. No breakfast?

It is imperative to start the day off well-fed, with a balanced meal of complex carbohydrates and protein like oatmeal with nuts and fruit. I like old-fashioned (not instant) oats, or steel-cut oats, which I make at home. Oats don’t take long to make, but if you have to purchase oats on-the-go, I recommend:

#1. Jamba Juice oats with banana (but not the blackberry or apple, because these processed fruits are syrup-based, which contain a great amount of processed sugar.)

Good: All are slow-cooked, steel-cut oats (higher in protein). Choose banana, which is made with fresh fruit.

Bad: Syrup versions.They range from 300-340 calories and have no fresh fruit. The syrup version isn't TERRIBLE but sliced bananas is a better option (and only 280 calories.)

#2. Starbucks’ “perfect oatmeal”

I hardly think that Starbucks’ oatmeal is perfect. Starbucks oats are instant, which means that there is a higher level of processing as opposed to steel-cut or slow-cooked oats.

Good: The oatmeal comes with 100 calorie packs of nuts, dried fruit, and brown sugar so that you can individualize your meal.

Bad: It’s processed, instant oats.

I recommend to only use one packet of your choice and then save the other packets for snacks later! (Distribute your calories!!)

#3 Buy grocery-store instant oatmeal

If you bring a packet of oats to work with you, all that you need is a bowl and water to make your own oatmeal.

Good: Cheap and portable. You can customize your bowl with fresh fruit.

Bad: You need to have access to a microwave or hot water and a bowl (plan ahead: you can do it!). It’s also still processed oats.

jamba juice syrup version:

blog #71 Absorption of iron is increased by Vitamin C

2010-04-26T06:34:00.000-07:00

Iron is an important nutrient.

Recommended Dietary intake of iron for males is 8 mg/day and for females is 18 mg/day.

Lack of iron can cause anemia, which limits exchange of oxygen and carbon dioxide between blood and tissue cells.

Iron sources: Meat, leafy greens, beans, whole grains, and eggs

Types of iron: heme vs. nonheme (animal based vs. plant based)

Good sources of iron contain >10% of U.S. RDA (recommended daily allowance)

iron from animal-based sources is absorbed at a rate of about 15 percent where iron from plant-based sources is only absorbed at a rate of 3-8 percent.

So if you are a vegetarian, vegan or you just don’t eat much meat, then how do you get adequate iron in your diet?

Absorption of iron is increased by consuming it with Vitamin C. Also, acidic foods, such as tomatoes, can provide some dietary iron when cooked in a cast-iron pan. So cook your lentils in tomato sauce in a cast-iron pan for extra iron if you are vegetarian/vegan!

blog #70: Music relieves stress: Check out this new mix while you RUN!

2010-04-17T08:00:00.000-07:00

One of my best friends Laura is very stressed in nursing school because she has many clinical hours to complete, in addition to weekly tests. We spoke on the phone this week and when I asked her about cardio/working out, she said that her energy was very low. I recommend switching up her music, which can help her stay motivated and focused through her workout.

New music can help keep you energized and lessen your stress levels.

If you don’t want an hour-long mix, then I recommend mix tape 60 (only 26 minutes) from fridaymixtape.com

Also, DJ djchachi has updated his download links online Check out “split personalities discs 1 and 2 for longer mixes.

Which is your favorite? Do any of my readers know of any free mixes that they recommend?

blog #69 High intensity Outdoor NFL Training Camp with Curtis Williams

2010-04-17T07:55:00.000-07:00

For dripping sweat, an increased heart rate, and good energy, I recommend C.A.M.P by Curtis Williams.

Last weekend I attended C.A.M.P class at Central Park with some fit friends. This class is “a high intensity cardiovascular and strength training class based on the principles of football training at the elite level. It consists of a dynamic warm up, plyometrics, and football drills to build power, speed, agility, endurance, and core strength.”

Curtis is nationally certified by N.A.S.M-CPT, I.S.C.A Kickboxing, and he is a former N.Y. Giants football player. Check out his schedule/blog and impressive workout videos.

I knew this workout was intense because:

1. I wore a heart-rate monitor, which reflected my level of intensity

2. I felt good both during and after the workout

3. I was sore after the workout

blog #68 What influences my calorie needs?

2010-04-17T07:47:00.000-07:00

•Factors that influence calorie needs:

–Body Weight

–Growth(from child to adult or building muscle/pregnancy)

–Sleep/wake cycle

–Temperature and climate

–Physical activity

–Metabolic response to food

–Health status

I want to focus on “temperature and climate” because as summer approaches, our food cravings change substantially. I'll cover the others in future blog posts, but today I want to focus on this issue. Rather than filling up on unhealthy things, you should take advantage of all the fruits (like berries in season., We In Summer we are presented with a multitude of options to both satiate our hunger and add variety to our diets. I recommend stocking up on fresh fruits and vegetables regularly.

Organic foods are a good option, but as Registered Dietitian Keri Gans says, “It’s better to eat fruits in general even if they are not organic, than to not eat them at all.”

I agree with Keri. Eat your fruits and veggies, even if they are not organic! (It’s more important to make sure to wash your produce in running water, and eat it when it’s fresh!)

blog #67: celiac disease and oatmeal

2010-04-13T05:55:00.000-07:00

Review of celiac sprue or celiac disease:

A while back in blog #35: theme dietary diseases: surviving the battle of Ciliac Disease I told you about my friend Emily, who has celiac disease. In college Emily worked at a breakfast place on campus and she ate steel cut oats. After reading multiple sources of information regarding celiac disease, I kept seeing the same thing:

Oats are “sometimes ok” to consume on a gluten-free diet. I am left wondering--what does this mean? Why only sometimes?

After further research I found my answer: The oats which are processed in an oats-ONLY factory are ok, as opposed to oats that are processed in a factory with wheat/barley products, which will exacerbate gluten-intolerant symptoms. Research your brands of products before you eat them!

What’s ok	What’s not ok
Steel cut irish oats by McCann’s	Old-fashioned oats by Quaker

What does this mean if I don’t have celiac? If you are not diagnosed with gluten intolerance, then I hope this post can remind you to read labels in general. Understanding both what and how much you are eating are key skills to master.

for resources and brands that are gluten free check this link

blog #67: All about lactose-intolerance

2010-04-12T20:34:00.000-07:00

Are you lactose-intolerant?

WHAT: Lactose is a type of sugar that is found in milk and other dairy products. Some people cannot digest it. Symptoms of lactose intolerance include: nausea, abdominal cramps, bloating, gas, and diarrhea.

Milk and soft cheese have the most lactose, as opposed to hard cheeses, which usually have lower lactose content.

WHY: Lactose is water soluble, so the more water removed from the product (like cheese) the less lactose will be left in it. So why is yogurt tolerated? Lactose is broken down by bacteria in the yogurt.

WHO: 90% of Asians, and 75% of people of African, Jewish, Mexican-, and and Native American descent are lactose intolerant. People from northern European countries have the lowest rates: 5-17%

WHEN: Lactose intolerance was first discovered around 400 B.C. by Hippocrates.

Processed foods that may contain lactose

Processed meats

Breads

Cereals

Salad dressings

Snack foods

Soft drinks

Lager beers

Some medication

Some supplements

Ingredients to avoid (Read the labels!)

Whey

Milk by-products

Dry milk solids

Nonfat dry milk powder

So what can I put on my cereal?

Soy milk

Rice milk

Goats’ milk (contains some lactose but less then cows’ milk)

Please refer to blog post #14 to see how you can get adequate calcium in your diet. (milk is not the only source!!)

blog #66: Add variety in your music selection to stay motivated!

2010-03-31T08:17:00.000-07:00

I heard the coolest track The Cure vs. Lil Wayne, titled "Close To Me" (Vengeance Mash Up). This is a free download.

The source of this track and many similar mash-ups is fridaymixtape.com
This track is featured in mixtape 34

The site offers a new free mixtape every weekend...cool!! I am in the process of downloading all 59 mixes, so I will recommend my favorites in future posts. So far, they all sound amazing!

Remember, switching up your tunes can really help keep you on track while lifting/running/stretching.

If you want more mellow music to stretch to, or for yoga, let me know and I will recommend accordingly.

Happy tunes!

blog #65: How did you become a personal trainer? What’s the process?

2010-03-30T08:15:00.000-07:00

I have been asked my numerous friends about the process of becoming a certified personal trainer. I have laid out the steps in today’s post:

1. Find an accredited organization like ACE, AFFA or NASSM that will issue you a cert

2. Do research what are your goals? Where do you want to work? These answers will help you decide who you want to get your cert from

3. Buy your study materials ( I recommend practice exams)

4. Study for the exam (do you have a background in exercise science? If not allow more time for prep)

5. Register for the exam (you can register online)

6. Take the exam (some sites allow you to take the exam on a computer in a monitored environment)

Ok so you passed the test now what? In order to WORK you need to also have:

1. Current CPR

2. Continue your certification yearly with CECs (continuing education credits)

• If you are an independent contractor like me then you need to purchase insurance to cover yourself and your client.

• If you want to know how to manage your own business that’s another blog. First get your cert and maintain it!

Bottom line:

Do your research and only go after your PT cert if you really, really want it!!

blog #64 What's in season for April?

2010-03-26T08:15:00.000-07:00

Every weekend I volunteer with Meredith from Sobel Wellness as her prep assistant. Meredith is very creative with her nutritious, colorful dishes made with ingredients like fruits and vegetables that are always in season. This past weekend we made this beautiful asparagus and pea soup. When eating/cooking, remember to choose what's in season, so that you are consuming fresh, wholesome food.

For the month of April, these veggies/fruits are in season in the Northeast region:

Vegetables

 zucchini

 rhubarb

 artichokes

 asparagus

 spring peas

 broccoli

 lettuce

Fruits

 pineapples

 mangoes

blog 63: cardio tips and tricks

2010-03-18T15:30:00.000-07:00

Today’s beautiful weather encouraged me to take a jog outside. Watching other joggers and being mindful of my own form inspired me to write today’s post.

I have a few tips for running outside:

1. Watch your form. (Keep your chest lifted when running and USE YOUR UPPER BODY*)

2. Keep your load light. (If your key chain has 500 keys, only bring what you need for re-entrance at home)

3. Breath in through the nose out through the mouth. (This is what I do because it feels natural to me, but there are many breathing techniques out there.)

4. If listening to your iPod, have a pre-designed playlist so that you don't have to stop and switch tracks mid-run.

5. Keep your music fresh and new by downloading new mixes or artists. (Check out my free suggestions in the music label on my blog.)

*I'm going to expand on tip #1: USE YOUR UPPER BODY

When you pump your arms and extend your fingertips, the lower half of your body works both harder and faster. I always see people with relaxed hands or clenched fists, but if you engage your entire body, you will increase your speed exponentially. TRY IT!

blog 62: How much do you know about organic foods?

2010-03-11T08:05:00.000-08:00

take this 10 question quiz to see how much you know about organic food

Conventional farmers	Organic farmers
Apply chemical fertilizers to promote plant growth.	Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease.	Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use chemical herbicides to manage weeds.	Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth.	Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease. remember to check the label 100 percent organic. Products that are completely organic or made of all organic ingredients. Organic. Products that are at least 95 percent organic. Made with organic ingredients. These are products that contain at least 70 percent organic ingredients. The organic seal can't be used on these packages.

blog #61: prevent nausia with these dietary recommendations

2010-02-26T13:38:00.000-08:00

Recently a client asked me about what to eat when feeling nauseous. I immediately replied...

"ginger!!!"

When she said that she detested ginger, I had to think a bit more critically.

In my "Nutrition and Life Cycle" class, we are learning about the needs of a mother-to-be during pregnancy, and nausea is a big topic of concern. I believe that women who are not pregnant can also follow these guidelines to prevent and ease nausea.

• Alleviation strategies for nausea:

– Eat desired foods at desired times

– Arise slowly upon awakening

– Eat dry toast or crackers to prevent or alleviate sickness

– Chew gum or hard candies

– Eat small, frequent meals

– Avoid offensive foods

– – Consume carbonated beverages and avoid citrus juice, coffee, tea, water, or milk Eat ginger!

blog #60: New tunes for motivation

2010-02-26T05:43:00.000-08:00

I've mentioned several times before how important it is to stay motivated during workouts in order to reach both your short- and long-term fitness goals. I listen to different music styles and tracks to help me reach my goals. What do you do to stay motivated?

Check out DJ Earworm’s mashups, which are free downloads from his site

I like United State of Pop 2009: Blame It on the Pop.

About DJ Earworm:

"Basically, what I do is take a bunch of songs apart and put them back together again in a different way. I end up with tracks called mashups, which I post to this website."

contact DJ earworm if you want to receive email updates at signup@djearworm.com

blog #59: spend less money to eat healthier with Luscious Organics

2010-02-15T14:27:00.000-08:00

I have been volunteering with Luscious Organics for a few months now, and I highly recommend this personal chef service.

"Sobel Wellness is pleased to announce a natural foods personal chef service, Luscious Organics Weekly meals. Contact Meredith to find out more. All personal chef cooking services take place in your home in 3-4 hour blocks. We offer from 7-19 meals. Allow us to customize a weekly plan for you that makes sense. Standard weekly fees are billed monthly. Food is charged extra to a credit card on file through Fresh Direct or other similar organic/local services. Once or twice weekly cooking sessions available depending on preference."

Meredith Sobel is the founder and director of Luscious Organics. She is finishing her third degree at Columbia University in the Nutrition Education program, which will culminate in a Master of Science degree and eligibility for the Registered Dietitian exam and licensing. Meredith is also a blogger, so I encourage my readers to check out both her site and services. She's a pleasure to work with and I have learned so much from her in the kitchen, about managing my business, about nutrition/wellness, and so much more.

My duties:

As a volunteer for Meredith, I act as a "prep girl" and help with chopping veggies, etc. for her in her clients’ homes. Meredith has not only shown me how to make unique, healthy dishes extremely palatable and creative, but she has also shown me how using less salt can still yield delicious meals.

Meredith's services are CHEAPER THEN DINING OUT! Give her a try.

blog #58: Get your omega 3's without touching fish

2010-02-15T12:57:00.000-08:00

Do you ever hear people saying " (fill in the blank) yields (fill in the blank benefit)?" For example flax seed lower cholesterol. Do you wonder why or how it does this?

In my Medical Nutrition class this past week we were studying Omega 3 Fatty acids. You may recall that tuna and salmon are good sources of Omega 3 fatty acids, but there are many vegetarian options that yield the same benefits.

Vegetarian options of Omega 3 fatty acids are:
Flax seed oil
Evening Primrose Oil
Borage Seed oil

Flax seed oil is considered a "special type of fat"

flax seed benefits:

}Cardiovascular disease

}Menopause symptoms

}Cancer Prevention

}Hypertension

}ADD/ADHD

}macular degeneration

}wound healing

}hemodialysis patients

blog #57: extreem gym mission statements defined: midcity gym and tanning vs. planet fitness

2010-02-04T22:25:00.000-08:00

I just had so much fun with my "mission statement" post a few days back that I decided to compare two more facilities:
bodybuilding gym (midcity gym)
anti-bodybuilding gym (planet fitness)

Midcity gym and tanning (where I bring private clients to train)

planet fitness (I have never been to a planet fitness, but I interviewed a former member who is an athlete for this post. There is a planet fitness in Queens and Harlem here in NYC)

Midcity Gym and Tanning

"the last real gym"

Planet Fitness

"Judgement Free Zone® where a lasting, active lifestyle can be built."

So what does this mean? Bodybuilders arn't welcome at Planet Fitness, but they should hurry (but not to fast because true meatheads don't do cardio) on over to Mid city for a weight gainer shake which has about 10,000 calories. GROSS. Oh after the shake they should partner up with a spotter (who doesn't use one of those?) and get to the big three: deadlifts, squats and bench press. I do advocate the big three, but not the weight gainer shake. This is a very unique gym, and the point I am stressing is that it's crucial to understand your environment before you sign up for a gym-or even work out there. Save time by reading the mission statement.

So whats up with planet fitness?
I consider planet fitness to be like a Lucile Roberts type of gym from the mission statement, member feedback and the website. After interviewing a former member and athlete here is her response about plant fitness:

" The No Judgment Zone" statement is an oxymoron. Planet Fitness certainly does judge. They hold anyone who wants a really serious work out in contempt. The notion of someone pumping iron and at a very heavy weight is why most people go to the gym. We aren't there to look pretty, we are there to get fit so when we leave the gym and are in our normal settings, we DO look, we are, healthy, pretty, fit, strong, etc. Finally, the turn around from a standard, weight lifting gym (which, of course, included classes and aerobic machines) to this Planet Fitness not only judged the former members for their intensity, but took away their membership. Yes! Every former member had to repay to get to use Planet Fitness. This new business refused to honor member ships that were paid ahead, they refused to accommodate these original gym members. I think that is just bad business."-Nancy

bottom line: a goodworkout is possible ANYWHERE it's all about your attitude and comfort level. Where do you feel most comfortable? I take non-bodybuilders to midcity all the time, but we are aware of our surroundings which include: loud thumping weights, groans, dropping weights, snide remarks and smelly, smelly large men who stare.

If any of my readers have visited either gym please comment and share your experiences

blog #56: Yoga teacher training in India

2010-01-31T21:50:00.000-08:00

My friend Becca is leaving for her trip to India the 10th where she will live in an ashram and practice/learn yoga all day long for 6 weeks with Yoga Point teacher training.

why? Upon completion Becca will be certified in yoga education
where? Vishaw Yoga Darshan (situated in the mountain range of Sahyadri)
what will they feed her? pure vegetarian food is served in accordance with yogi lifestyle.

In addition to learning about meditation and principals of yoga Becca will learn more about Ayurveda (the Indian traditional science of healthy lifestyle and herbs)

I read on the website that complete silence is maintained in the dining room during meals. The "Eating Guidelines" clearly state that talking while eating is forbidden.

here is the daily schedule of Becca while she is in India:

05:00 am Wakeup Time
05.45 am to 06.00 am Mantra Chanting
06.00 am to 08.00 am Yoga Practice (Asana & Pranayama)
08:00 am to 09:00 am Karma Yoga (Selfless Service)
09:00 am to 09:30 am Breakfast / Snacks
10:00 am to 10:45 am Yoga Nidra / Theory lecture I
11:15 am to 12:00 pm Theory lecture II
12:15 am to 01:00 pm LUNCH
01:00 pm to 03:00 pm Resting Time (Self Study)
03:00 pm to 03:15 pm Herbal Drink
03:15 pm to 04:00 pm Theory Lecture III
04:30 pm to 06:30 pm Yoga Practice (Asana & Pranayama)
06:30 pm to 07:15 pm Free time
07.30 pm to 08:00 pm DINNER
08:15 pm to 09:00 pm Sanskrit Training / Meditation / Yoga Songs (Bhajans) / Group Discussions / Question Answer sessions / Satsangs.
10:00 pm Bed Time

I can't wait to pick her brain when she comes back!

blog #55 shopping for a gym? Check out the mission statements first!

2010-01-23T09:58:00.000-08:00

A mission statement is a formal short written statement of the purpose of a company or organization. The mission statement should guide the actions of the organization, spell out its overall goal, provide a sense of direction, and guide decision-making. It provides "the framework or context within which the company´s strategies."

what does your gyms mission statement say ? What do you want your location to represent? Is your gyms mission statement representative of you and your goals?

I currently work for gravity fitness spa as a fitness instructor, but I use to work for equinox as a personal trainer over a year ago.

equinox was voted "AMERICA'S HEALTHIEST GYM" BY HEALTH MAGAZINE (whatever that means)

gravity has been consistantly rated one of the "10 best gyms" by various national publications.

Both gyms are high end facilities where celebrities workout regularly (gravity is located inside of le parker meridian hotel in midtown.)

mission statements:

equinox :

"its not fitness. its life"

gravity:

"your workout. not your life"

What do these statements mean to you? Which one is more appealing?

gravity:

equinox: