its december 30th and have you noticed the increase in ads related to weight loss appearing everywhere? already. just one tip-if you are interested in loosing weight (or maintaining a healthy weight) the latest research suggests that you weigh yourself once a week-every week. and the best day to do this is on a wednesday! i won't go into details. perhaps this is one part of the success of weight watchers. although i have know many women who lost weight going to weight watchers most of them gained it back when they stopped going. did they also stop weighing themselves, was that part of the cause of gaining the weight back?
wishing you all a healthy, happy new year and to visiting the scale every wednesday in 2015.
Tuesday, December 30, 2014
Tuesday, December 23, 2014
Holiday Reminders
just a few reminders to help you feel better and avoid that tight waistband during this holiday season:
- drink plenty of water
- as far as drinks-watch out for those alcohol (empty) calories adding up
- don't deny- just use portion control
- weather permitting-go for a walk. if not do some type of exercise indoors to elevate your heart rate and reduce stress
- take some time away from tech and enjoy face time with family and friends
Tuesday, December 16, 2014
Ten Best Classic Exercises-#10
number ten has various names-spinal extension, arm/leg extension, superman (woman) and pilates swimming. i like these last two and if you can imagine yourself "swimming" or flying through the air like superman while laying on the floor you have a good visual of what you will be doing.
this exercise works many muscles including your erector spine (flexes the spine), quadratus lumborum (flexes the trunk) and the infraspinatus (muscles that help stabilize your shoulders)-all very important. your own body weight is enough and it is important to have correct form. remember to breathe and start slowly-these are muscles that are often neglected so you might feel some soreness but just like with any exercise if you feel any pain stop.
how to:
lie on your stomach with your arms and legs extended straight out. your legs should be hip distance apart and your arms shoulder distance apart. palms down, toes pointed and face towards the floor. lift your arms and legs off the floor. making small movements like your are kicking in water lift one leg and the opposite arm a little higher while lowering the other pair. after repeating the "swimming" several times go back to the start position then back down flat on the floor. don't get discouraged if you can only do a few of these. like i mentioned these are muscles that many of us neglect. as you do this exercise make sure to keep your arms and legs straight, hips down and your shoulders down and back. the goal is a fluid motion with proper form not how high you raise your arms and legs.
so this completes my ten best classic exercises. if you regularly do a combination of them along with alternating aerobic activities you actually could become a superwoman (or superman-i do have some male followers)!
this exercise works many muscles including your erector spine (flexes the spine), quadratus lumborum (flexes the trunk) and the infraspinatus (muscles that help stabilize your shoulders)-all very important. your own body weight is enough and it is important to have correct form. remember to breathe and start slowly-these are muscles that are often neglected so you might feel some soreness but just like with any exercise if you feel any pain stop.
how to:
lie on your stomach with your arms and legs extended straight out. your legs should be hip distance apart and your arms shoulder distance apart. palms down, toes pointed and face towards the floor. lift your arms and legs off the floor. making small movements like your are kicking in water lift one leg and the opposite arm a little higher while lowering the other pair. after repeating the "swimming" several times go back to the start position then back down flat on the floor. don't get discouraged if you can only do a few of these. like i mentioned these are muscles that many of us neglect. as you do this exercise make sure to keep your arms and legs straight, hips down and your shoulders down and back. the goal is a fluid motion with proper form not how high you raise your arms and legs.
so this completes my ten best classic exercises. if you regularly do a combination of them along with alternating aerobic activities you actually could become a superwoman (or superman-i do have some male followers)!
Tuesday, December 9, 2014
Gluten Free Buckwheat Noodle Soup
winter is just about here when a bowl of soup and a salad make a great meal, especially if it is a hearty soup (and i don't mean campbells). this is my hot version of a traditionally cold buckwheat noodle soup from korea called naeng myun. the traditional cold version features a rich broth* that was then poured into a bowl containing cooked buckwheat noodles, kimchee juice, some vegetables a soft boiled egg and some julienned pear or apple to offset the tartness from the kimchee juice. as this was a summer meal it was meant to be light.
so here is my hot version -hope you will give it a try. it is meant as a starting point and soups in general are quite flexible as to their ingredients. the meat and egg can be left out and with vegetable broth you will have a vegan version.
ingredients:
1/2pkg buckwheat noodles (also called soba) cooked according to pkg. and drained. if you want gluten free make sure you buy the korean variety made with buckwheat and sweet potato flour.
4 cups broth of your choice
2 cups fresh baby spinach or other greens of your choice such as arugula, cabbage, etc.
1 onion cut into thin slices
1 bunch scallions cut into 1" pieces inc. green ends
1-2 cups sliced mushrooms
3 large garlic cloves minced (or more!)
3" piece of fresh ginger grated
1-2 cups cooked meat of your choice, diced
1 tablespoon each of sesame seed oil, g-free soy sauce, vinegar of choice and rice wine vinegar
(or 2 tbl of whatever vinegar you have on hand or the same amount of kimchee juice if you want a more traditional and spicier soup.
salt and pepper to taste.
optional-cooked egg, julienned pear or apple, sesame seeds
method
cook noodles, set aside
saute onions in sesame seed oil until they soften
add in scallions, garlic, ginger and sauté over medium heat for several minutes
heat broth, add in above plus the mushrooms, fresh greens, meat, vinegars and soy sauce
bring to a slow boil, let simmer for several minutes
taste-adjust seasonings if needed
laddle soup into bowls containing a good portion of noodles
add the optional ingredients if desired-enjoy
*hot broth is the new thing in nyc this winter instead of coffee
so here is my hot version -hope you will give it a try. it is meant as a starting point and soups in general are quite flexible as to their ingredients. the meat and egg can be left out and with vegetable broth you will have a vegan version.
ingredients:
1/2pkg buckwheat noodles (also called soba) cooked according to pkg. and drained. if you want gluten free make sure you buy the korean variety made with buckwheat and sweet potato flour.
4 cups broth of your choice
2 cups fresh baby spinach or other greens of your choice such as arugula, cabbage, etc.
1 onion cut into thin slices
1 bunch scallions cut into 1" pieces inc. green ends
1-2 cups sliced mushrooms
3 large garlic cloves minced (or more!)
3" piece of fresh ginger grated
1-2 cups cooked meat of your choice, diced
1 tablespoon each of sesame seed oil, g-free soy sauce, vinegar of choice and rice wine vinegar
(or 2 tbl of whatever vinegar you have on hand or the same amount of kimchee juice if you want a more traditional and spicier soup.
salt and pepper to taste.
optional-cooked egg, julienned pear or apple, sesame seeds
method
cook noodles, set aside
saute onions in sesame seed oil until they soften
add in scallions, garlic, ginger and sauté over medium heat for several minutes
heat broth, add in above plus the mushrooms, fresh greens, meat, vinegars and soy sauce
bring to a slow boil, let simmer for several minutes
taste-adjust seasonings if needed
laddle soup into bowls containing a good portion of noodles
add the optional ingredients if desired-enjoy
*hot broth is the new thing in nyc this winter instead of coffee
Tuesday, December 2, 2014
Ten Best Classic Exercises-Number 9
the wall sit
since we just had our first snow here and many ski areas are already open the wall sit comes to mind as many consider it a "getting ready to ski" exercise- but it is more than just that. my late husband was an avid skier so when i met him i learned too but this was before i exercised and also when i had a desk job. the results-after my first weekend on the bunny slope every part of my body hurt and i could not hardly walk. forget stairs!
the wall sit works all the muscles isometrically-you are not moving but staying in one position until the "burn" and you just can't do it any longer. your body should form 90 degree angles and at the end you need to stand back up, not collapse to the floor.
all you do is stand against a wall, walk your feet out while sliding your upper body down the wall until you are sitting, sitting on air. it is important to keep your head up looking forward, pull in those abs, keep your knees over your ankles and your feet flat on the floor. rest your hands on your hips or lap. that's all there is to it.
the wall sit is another classic exercise that you can do anywhere, no equipment needed and that will make you stronger. i certainly learned my lesson after that first weekend skiing about being stronger. even if skiing is not in your future plenty of stairs will be.
since we just had our first snow here and many ski areas are already open the wall sit comes to mind as many consider it a "getting ready to ski" exercise- but it is more than just that. my late husband was an avid skier so when i met him i learned too but this was before i exercised and also when i had a desk job. the results-after my first weekend on the bunny slope every part of my body hurt and i could not hardly walk. forget stairs!
the wall sit works all the muscles isometrically-you are not moving but staying in one position until the "burn" and you just can't do it any longer. your body should form 90 degree angles and at the end you need to stand back up, not collapse to the floor.
all you do is stand against a wall, walk your feet out while sliding your upper body down the wall until you are sitting, sitting on air. it is important to keep your head up looking forward, pull in those abs, keep your knees over your ankles and your feet flat on the floor. rest your hands on your hips or lap. that's all there is to it.
the wall sit is another classic exercise that you can do anywhere, no equipment needed and that will make you stronger. i certainly learned my lesson after that first weekend skiing about being stronger. even if skiing is not in your future plenty of stairs will be.
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