blog #76 Workout gloves and calluses

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

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

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

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

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

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!

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

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?

•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

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

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!

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?

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?

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

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?

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

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

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

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

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

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

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!