Balance training is a vital component of fitness which is often overlooked. Not only is it a fabulously effective core training tool, it’s a key factor in preventing falls – for the young and old. Think Grandpa would have fallen, broken his hip, caught pneumonia and passed away if he were stronger with better balance? Probably not. See the staggering statistics about falls and older adults below. Start incorporating balance training now, with Fitz’s guidance in the video above, and that won’t be you. Get your favorite seniors on board with balance training too!
If you’re trying to lose weight or simply get your health in check, one of the most powerful moments in your journey is to get a clearer picture of what you’re putting in your mouth. It’s shocking how many people choose to blindly consume things they clearly do not understand and I’m hoping this little lesson will make you take a little pause before you take a bite.
I use the hot dog as a great example, because it’s contents, for most, are simply horrifying. Remember that show “Fear Factor”? I do. I remember the horror and nausea which overcame me each time the contestants sucked down plates of brains, testicles and intestines. The grand majority of us proclaimed we couldn’t do such a thing for all of the money in the world. But oddly, most people do. They do it often and they do it for free! Why? Did you know that most hot dogs are encased in the small intestines of sheep? Really? Really! And it’s probably a good time to remind you that the small intestines are the second to last portion of the gastrointestinal track, aka “the poo tube”, which leads to the large intestine and then out. Ew! How many poo tubes have you chewed? God only knows.View More
Is your resolution in 2012 to live healthier and eat better? If so, you’re probably like millions of Americans whose eating habits have not been up to par. According to the Center for Disease Control and Prevention, many Americans are not following Dietary Guidelines recommend for proper nutrition and critical to good health. The truth is, we could all do just a little bit better next year when it comes to our diet.
Respected registered dietitian, health coach and author, Tina Ruggiero, says you should start with increasing your servings of seafood. The United States Department of Agriculture and U.S. Department of Health and Human Services estimates Americans eat approximately 3 1/2 ounces of seafood per week, nowhere near the recommended 2-3 servings (8-12oz.). Consumer survey data from SeaPak also found 91 percent of parents with children 12 years and younger say their children aren’t eating seafood twice a week.
Tina shares the top ten reasons why we should be stocking up on seafood and how to sneak it into your family’s weekly meals and snacks!
The evidence is undeniable: Studies show eating 8 ounces per week of a variety of seafood, which provide an average of 250 mg of omega-3 fatty acids per day of EPA and DHA, is associated with reduced cardiac deaths among people with and without pre-existing cardiovascular disease. A recent study also showed fish may help ward off other diseases such as Alzheimer’s.
Good for grownups and babies: For women who are pregnant and nursing, the nutritional value of seafood is critical during fetal growth and development, especially for eye and brain development.
If you’re an expectant mommy, recent research shows omega-3 fatty acids may reduce pre-term labor, so it’s especially important to eat fish during this important time in your life.
While experts recommend that you introduce fish after your child’s first birthday, advice about seafood consumption varies from country to country, and this advice is slowly changing in America. If you lived in Asia or Scandinavia, for example, your little one would try fish before meat or chicken. So, if you don’t have a family history of allergies and your 10- or 11-month old has a hearty appetite and an eager curiosity about food, introduce fish. Cod, halibut and flounder are each mild-flavored and good choices. Just make sure the fish is free from bones.
While common stresses of new motherhood, namely lack of sleep and pain, can increase the risk of depression, fish may reduce this risk. Reason being, in the third trimester of pregnancy, inflammation levels increase. Because seafood is anti-inflammatory, it is an effective, natural and safe way to combat depression.
Seafood meals can be satisfying and help you shed pounds: Seafood is an excellent source of protein because it’s lean. Seafood can also be a great snack! Consider a tuna fish or salmon wrap made with dried cranberries, chopped apples, grated cheddar cheese and baby greens.
Longing for lovely locks and smooth, healthy skin? Fish, like salmon, is loaded with omega-3 fatty acids, vitamin B-12 and iron, which helps support a healthy scalp (keeping hair looking its best!) and maintain healthy, glowing skin.
Seafood can be a convenient and quickly prepared meal. For example, place a 6-oz piece of salmon on a 12-inch by 12-inch piece of aluminum foil and crimp the edges so it looks like a little boat. Add a few cherry tomatoes, pitted black olives and some basil leaves. Sprinkle it with salt and pepper. Add a squeeze of lemon, and toss the wedge in with the fish. Next, wrap up the fish so you have a little packet, being sure the edges are tightly sealed, and the steam can’t escape. Bake the fish for 10 minutes in a pre-heated 475 degree oven. Serve with a salad and white wine.
You don’t need to redo the menu: Beef burgers can become tuna burgers and chicken quesadillas can become canned tuna quesadillas. You can grill whole fish or fillets instead of beef. Seafood can be tossed with pasta for a change of pace, and cooked salmon can be scrambled into eggs instead of using ham.
For the more mature adult, regular seafood consumption may decrease the risk of ADHD, dementia and diabetes.
Thanks to Tina Ruggiero for contributing to Fitzness.com!
The holidays are about to be gone, leaving us with happy memories, full bellies, and most likely a ton of leftovers. Leftovers are the best for convenience, and allow you to eat without putting much thought into a meal. However, the same meal over and over can get a bit repetitive. Spice up that leftover turkey by making soup! It’s simple, tasty, and comforting, especially when it is cold outside.
Turkey Vegetable Wild Rice Soup
1 & 3/4 C. tomatoes
1 & 3/4 C. chicken broth
2 C. turkey
1/4 C. red wine
1 C. veggies
2 cloves garlic
1 C. tomato sauce
1 teaspoon Italian seasoning
1 C. wild rice
Instructions: Mix everything BUT rice into a pot and boil. Add rice and simmer for 15 minutes.
The meat is usually the center of every holiday meal. However, whether you’re a vegetarian, or more interested in everything but the bird, this recipe is the perfect alternative.
Millet is a whole-grain that is naturally gluten-free, as well as a wonderful source of protein and fiber. According to health.howstuffworks.com, Millet is also a great source of fiber, copper, niacin, and manganese. If you’re not that into the turkey, the protein and fiber in the grain will help you feel full so you don’t over-stuff yourself on all of the sides and dessert.
This recipe is vegan, low-fat, and can be made gluten-free.
1/4 cup (50 g) uncooked millet
1 cup (250 ml) hot vegetable broth
1/4 teaspoon salt (optional)
1/2 teaspoon oregano
2 large artichokes
1 tablespoon (12 g) kalamata olives pitted and chopped
1 tablespoon (2 g) fresh parsley, chopped
1/4 teaspoon black pepper freshly ground
1 cup (250 ml) vegetable broth
1 garlic clove, chopped
1 lemon, thinly sliced
2 garlic clove, crushed
2 bay leaves
Runners Can Double Their Effort With Dumbo Double Dare; Race Registration Opens Next Month
LAKE BUENA VISTA, Fla (Dec. 19, 2012) – The Happiest Race on Earth is getting a little happier starting next year. The Disneyland Half Marathon Weekend is expanding to include the Disneyland 10K at Disneyland Resort in California, Aug. 30 – Sept. 1, 2013.
The new 10K race, the latest in the popular runDisney series, will be a timed event and will take runners through Disneyland, Disney California Adventure and the streets of Anaheim. Each finisher will receive a specially designed commemorative finisher medal. Runners looking for an extra challenge can register for the Dumbo Double Dare, which involves running the 10K on Saturday and the Half Marathon on Sunday (19.3 miles total). The limited number of participants who sign up for the Dumbo Double Dare will receive a Dumbo Double Dare running shirt and a special finisher medal, in addition to the Disneyland Half Marathon and 10K finisher medals.
The Disneyland 10K builds on the weekend of races and entertainment geared toward families and runners of all levels. In addition to the 10K, the weekend of events include the Kids Races, the Family Fun Run 5K, the Half Marathon and a two-day Health and Fitness Expo where guests can check out the latest in fitness apparel, running gear and high tech gadgets, plus learn from speakers such as runDisney training consultant Jeff Galloway, runDisney nutrition consultant Tara Gidus and former Olympian Suzy Favor Hamilton. Runners and guests can add to their race weekend experience by purchasing tickets to a Pasta in the Park Party.
“The 10K distance is the third most popular distance for runners next to the 5K and half marathon, so this race weekend will have it all,” said Manager, runDisney Events Kathleen Duran. “We are excited to continue to add different distance races so runners at every level can experience a runDisney event and run through Disney theme parks.”
Registration opens for all Disneyland Half Marathon Weekend races on Jan. 22, 2013. Last year’s half marathon sold out in a little more than a month. For more information about the race weekend and other runDisney events, go to www.rundisney.com.
SportsFreak365.com is your new favorite online source for all the best team gear. It’s got clothing, tailgating supplies, home decor and more! Thank you to SportsFreak365.com for sponsoring this post.
Tebowing to SportsFreak365.com Jets Calendars Fitzness.com
Are you a SPORTS FREAK? I suppose I may qualify. I dedicated a pair of orange and blue thong undies as my “lucky undies” which I wore to every Gator football game throughout my six-year (yes, I earned a Masters) tenure at the University of Florida. Too much information? Probably, but it’s true. I’m pretty sure we won the National Championship in 1996 because of them. I also went to a major SEC rivalry game with a 104 degree fever, and then spent the next eight hours in the hospital receiving IV fluids. Have I spent thousands of dollars, screamed at TVs, mocked opposing fans and worse? Mmmmhmmmm. I suppose that I am a sports freak. The good news is that most aspects of sports fanaticism are just good clean fun. Besides the unhealthy party food and occasional vulgar shout-out – sports are a high-quality way to spend our leisure time.
Us Gators, we’re a little high-and-mighty. Not just because almost ALL of our teams are elite, but because we produce such goodness off the field too. You know who I’m talking about. None other than Mister Tim Tebow himself. As Mary Poppins would say, “he’s practically perfect in every way”. Oh, stop mocking me – you know he is! So, we took our love of the Gators and sent it to the Denver Broncos, and now all our chompiness has headed to the NY Jets. Is our beloved Tebow even PLAYING much there? No. But we now love the Jets anyway. So this year, our love of Gators, Tebow and the Jets has found it’s way in to giving SportsFreak365.com calendars to all our of fanatical friends. They’ve got enough T-shirts and ball caps, so these calendars are both a fun and functional way to make our favorite team a part of our every-day life.
Do you love someone who loves the New Orleans Saints with all their heart? Of course you do! Dallas Cowboys, Notre Dame, Alabama or USC? Heck yeah! NFL and NCAA SportsFreak365.com calendars are right for everyone on your list. Inexpensive and easily personalized, a SportsFreak365.com wall calendar, day calendar or desk calendar are all easy ways to give the gift of “Go Bears” or “Roll Tide” all year round.
Try Fitz’s 5 minute workouts when you think you’ve “got no time” for exercise. This quickie routine targets a ton of major muscle groups in a short amount of time, helping you get fit in a flash. Visit Fitz at Fitzness.com for more fitness segments.
Video courtesy of ABC’s WCJB TV20 News.
Thanks to fitness model, Jodi Douberly!