Close Encounters....

it has gotten warm here again*, very warm for the end of september so the crickets are back chirping away which doesn't usually bother me but they have decided to also chirp away in my basement. now that would be ok too as they are harmless to humans but they have also been coming up into the house and besides being noisy they are unusually big! bugs don't usually freak me out much but when they get past about 2 inches  and when you are not expecting them to be in your bathroom in the middle of the night it is a little unnerving.  so what does this have to do with fitness or nutrition? they are now being considered as the next best protein filled, gluten free, sustainable, paleo- although not vegan- flour! without going into too much detail they are roasted and ground up. already several companies are making protein bars and various cake/cookie blends. by weight the flour has half the amount of protein of chicken or beef although those who are allergic to seafood should not indulge. sustainable is the big word here in talking about protein as the cost (and i don't mean just money) of beef, chicken and pork protein is huge.
i've had so many close encounters lately that for a gluten free flour with protein i will just stick with almond and buckwheat flours- for now.


*too hot for soup recipe and this topic seems to be jumping out all over

Anniversary!

this post represents my 52nd weekly blog post-a complete year!-so instead of my usual topics on fitness/food/lifestyle i would like to thank my readers for going on this journey with me. i hope you will continue to do so and recommend my blog to others. the easiest way to keep in touch is to add your email address in the box above my photo, hit submit and you will receive the current post in your mail box.
this first day of fall is beautiful so i am going for a walk-hope you can too. back to topics next week.

ps: please remember that besides being a fitness blogger that i am also a certified trainer and would be happy to meet you for a complimentary session. studio65fitness@gmail.com

Gluten Free/What's in a Name?

living gluten free i've been researching other types of flours/grains that are also more healthy than some of those that are used in gluten free products and baking-like buckwheat. this great seed, not a grain, is from a plant related to rhubarb (who knew?) and has been cultivated for thousands of years in china, japan and korea. it also goes by the name "kasha" in eastern europe where it has been a food staple for many years. most are familiar with the japanese term "soba" noodles and in korea buckwheat noodles are called "naeng myun". some soba noodles contain wheat but the korean variety is usually made with some sweet potato flour so is completely gluten free.
ok. but what about the name buckwheat? no one is certain but it has something to do with its shape that resembles the seeds of beech trees which led to the name beechwheat that then became buckwheat. really!
buckwheat has no gluten and is low on the glycemic scale. a cup of the flour has about 580 calories, 23 grams of protein and good amount of iron, b-2, b-3, b-6, magnesium and is high in fiber. once opened the flour should be stored in the frig.
recently having run out of almond flour i made my "better breakfast" muffins* using all buckwheat flour. the flavor was quite strong although not unpleasant and their texture was a little dense. i think combining some of the buckwheat flour with the almond flour will make a good combination. of course pancakes are made from buckwheat and in france, their "galettes" are actually thin buckwheat pancakes-but please call them crepes.
as fall will be arriving next week, i will share my version (hot not cold) of the traditional korean soup using naeng myun.
so meanwhile don't let the name fool you and give buckwheat a try.

*blog post 4/15/14

The Ten Best Exercises- #6

the burpee. where did this name come from? well it came from a physiologist in nyc by the name of royal h. burpee. he developed a simpler version of the exercise that we know today as part of a fitness test for his patients in the late 1930's. and you know how to do it right?* this exercise, also called the squat thrust,  has transitional movement like the turkish get up but is simpler to do and no other weight-beyond your own-is needed. when you see this exercise on video it is often done very quickly but remember that the movement quality is more important than the speed.

1. stand upright-all the usual-tighten core, shoulders down and back, head up
2. bend at the hips with your butt out while slightly bending your knees. keep bending and bring your hands down flat in front of your feet.
3. feet go back putting  you in a pushup position,
4. lower your body to the ground. keep your elbows close to your body and your wrists aligned with your shoulders.
5. quickly push up by making your arms straight while your hips move up and your knees come forward.
6. this should bring you to a squat position with your arms straight out in front of you.
7. come out of the squat with a strong jump up. point your toes to the floor and raise your arms overhead.
8. come back to position #1 and repeat.

*it sounds more complicated than it really is. and it's not just done for punishment!

Ralph Lauren Polo Tech Shirt

most people would call me low tech as i don't even have a smart phone (yet) but at least that means i am not walking around with terrible posture and my head is towards the ground. but i am curious about the new polo shirt-the polo tech-that measures calories used, heart rate and more- data that is then sent to your smart phone. this is called biometrics* and works because sensors in the form of a silver thread are woven into the fabric. david lauren the senior vp of marketing said "our vision is that this will transcend sports to help us at every age and in every aspect of life. reaching far beyond just the needs of elite athletes, polo tech will offer innovative technology for all ages and lifestyles to promote general wellness and quality of life."
the shirts are being introduced at this years u.s. open tennis tournament and are expected to be available to the rest us beginning in 2015. i plan to get one. why? to get the most out of the time we workout it is important to know if we are working at the most optimal heart rate zone and this shirt will make that and other information much easier to access. guess i will be getting a smart phone after all.

if you would like more info or visuals go to www.image.net/RLPoloTech


*biometrics is a term that has been in use since the early 1900's. it is the measurement and analysis of physical or behavior  characteristics in humans

Ten Best Exercises-#5

turkish coffee, turkish delight, turkish get-up. what? that's right, the turkish get-up is my #5 best classic exercise. everyone laughs at the name and it seems very simple to do but just try it-even without a weight- and then see what you think.
it is thought that wrestlers in the 19th century developed this total body exercise but in my mind it was pavel (pavel is very well known and his mouthful of a last name isn't needed) who re-introduced it using a kettle bell. if you only have time for one strength exercise this is the one for you.
again, for the most benefit it needs to be done correctly. the get-up will make you stronger everywhere while improving your upper and lower body stability. only equipment needed is a weight you can hold with one hand (such as a kettle bell, dumb bell or even a bottle of water) and an exercise/yoga mat.
you lie on your back (some start on side and roll onto the back) while holding a weight in one hand raised directly above your shoulder. then just get-up keeping that weighted arm straight above the shoulder the whole time while also keeping your head up with eyes on the weight. your core should be engaged, back stable and shoulders down. stand completely up then do the reverse and lower yourself back down.  start with 3 times on each side. just 3-sounds easy right?
there is a correct sequence to doing a turkish get-up. it is considered a more advanced exercise. there are quite a few videos on you tube showing the movements involved. give it a try and if you do it consistently* you will be delighted with the results.

*as one gets more proficient more weight is held

Summer's Not Over Yet

summer's not over yet so get to the beach! an ocean beach with lots of sand. recently i got to enjoy walking barefoot* on the  beach. did i and my feet get a workout-i had forgotten how much more strenuous this type of walking is. in fact, walking on the beach, besides what it does for one's eyes/soul/stress levels, burns from 2-3 times as many calories as hard surface walking. this also applies to beach volleyball, running, jumping, etc. at the beach. sand is an unstable surface (also low impact) and the body must work harder to maintain balance so more muscles are being utilized and so more calories are burned. some of the larger fitness centers have even been creating sand boxes for members to work out in based on this idea, as well as it being different and fun.
i hope to get in another trip to the beach before the end of summer-hope you do too. the extra benefit, if you get too hot walking at the beach- the water is just waiting to cool you off.

*those with certain knee or foot issues should probably wear sneakers and be careful of very deep sand. also watch out for sharp objects when walking barefoot.