Quick autumn soup

For 4 portions:

700 g of carrots
500 g of pumpkin meat
1 cm of ginger
1 l of vegetable stock
2 oranges
Curry powder, salt, pepper, chili powder, parsley

1. Peel carrots and ginger and slice off. Then chop up the pumpkin.
2. Simmer carrots, pumpkin, and ginger in the boiling vegetable stock for approximately 15 minutes until the vegetables are cooked.
3. Puree everything with a mixer.
4. Squeeze oranges and add the juice.
5. Taste the soup with salt, pepper, curry, and chili powder and let draw for 5 minutes.

Sprinkle the soup with parsley just before serving.

Posted by: Ronald AT 11:34 am | Permalink | Email

Friday, October 07 2011

Heart Rate and ways of monitoring it.

If your curious about the effectiveness of your workouts, one way to test that is by using your target heart rate zone (THR). Knowing your THR zone can help you pace yourself so you burn calories without tiring out too quickly.

The most common way to find out your THR is to use a formula, though it's important to remember that formulas aren't always 100% accurate. Also, certain medications can affect heart rate so check with your doctor about monitoring exercise intensity if you fall into this category.

Your first step is to find your resting heart rate (RHR) which is a measure of your basic fitness level.

Before you get out of bed in the morning, take your pulse for 1 full minute, counting each heart beat to find your beats per minute (bpm). To take your pulse, use one of the following methods:

1. Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly.
2. Place your index and middle fingers over the outside of your opposite wrist, just below the base of your thumb.

For a more accurate measurement, take your pulse for 3 mornings and take an average. A normal RHR for adults is between 60-100, although exercisers and athletes may have lower RHR (the lower it is, the more fit you are). If your RHR is over 100, you should call your doctor to get checked out.
You've found your resting heart rate (RHR) above. Now use this number to find your target heart rate zone using the Karvonen formula, a measure of your heart rate reserve. Using this formula, we'll calculate a THR zone between 50% and 85% of your heart rate reserve. To calculate the low end of your THR zone, 50% of your heart rate reserve, you'll use the following formula:

206.9 - (0.67 x age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR x 50% = training range %
training range % + resting heart rate = low end of THR zone

The following example shows the low end of a THR for a 35 year old person with a resting heart rate of 60 bpm:

206.9 - (0.67 x 35) = 183.45
183.45 - 60 = 123.45
123.45 x 50%= 62
62 + 60 = 122 beats per minute

For this person, their low end THR starts at 122 bpm, which would be a light, warm up pace. Make a note of your own heart rate and we'll then go on to calculate the high end of your THR zone.

You used the Karvonen Formula to calculate the lower end of your THR zone. Now you'll use the same formula to calculate the higher end. Once again, all you need is your age and your resting heart rate:

206.9 - (0.67 x age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR x 85% = training range %
training range % + RHR = high end of your THR zone

The following example shows the high end of a THR for a 35 year old person with a resting heart rate of 60 bpm:

206.9 - (0.67 x 35) = 183.45
183.45 - 60 = 123.45
123.45 x 85%= 105
105 + 60 = 165 beats per minute

You should now have two numbers that will range somewhere between 120-180 beats per minute, depending on your age and resting heart rate. Your next step is to figure out how to use these numbers in your workout to make sure you're working at the right intensity.

The heart rate range you've calculated represents 50-85% of your heart rate reserve, but where do you work within that range?. The answer may include working at a variety of levels for different workouts. The ranges you can choose are categorized by intensity:

Low Intensity - 50-60%
Medium Intensity - 60-70%
High Intensity - 75-85%

Each level of intensity draws on different energy systems and focuses on different goals such as building endurance (e.g., working at a medium intensity) or increasing your anaerobic threshold and burning more calories (e.g., working at a high intensity).

You may hear that working at the low end of your THR zone will burn more fat. While this is technically true, this isn't the best intensity to work at if you're trying to lose weight. Instead, you want to work at a higher intensity to burn more overall calories.

Now that you have your THR zone, you need to decide how you'll keep track of it. The easiest way is with a heart rate monitor. Most come with a chest strap and a watch that allows you to see a continuous reading of your heart rate.

If that isn't an option, you can always periodically take your pulse during your workout by counting the beats for 6 seconds and adding a zero to get your beats per minute.

In the first step I mentioned that these heart rate calculations aren't always accurate and one way to get around that is to use both your heart rate and your Perceived Exertion.

There's been some question about the accuracy of heart rate formulas, specifically the idea that 220 is actually maximum for all of us. For this reason, it's important to use these numbers as a starting point and combine them with other methods to get a more accurate number for you. Here's how:

1. Use your heart rate monitor during a normal workout and note your heart rate during your warm up.
2. Take your intensity to a level that feels comfortable to you and use a mental Perceived Exertion Scale to rate where you are--it should be around a 4-5. Make a note of your heart rate at this intensity.
3. Now increase your intensity (go faster, add resistance or find a hill and hustle up) until you're at a 7-8 on the Perceived Exertion Scale. Make a note of your heart rate.
4. Now, increase your intensity even more by going as hard and fast as hard as you can until you feel you're at a 9. Note your heart rate.

Using these numbers, you can get an idea of how your heart rate correlates to your intensity and you can tweak your THR zone to find a new low end (which will match 4-5 on the Perceived Exertion Scale). This low end becomes homebase for each workout. Using the heart rate from the highest intensity (matching 9 on the Perceived Exertion Scale) you have a new a high end--a heart rate you can achieve only for a brief period of time. This new THR zone will help you work even more efficiently.

The key with cardio, whether you're trying to lose body fat or stay fit, is variety. Choosing different activities at varying lengths and intensities will help ensure that you work your body at all levels of endurance. Here are some ways you can use your THR zone to create a variety of workouts.

1. With interval training, you'll alternate between low intensity exercise (like walking or jogging) and high intensity (sprinting or hill climbs) to burn calories and build endurance. Your intervals can be of any length, e.g. 3 minutes easy, 1 minute hard. Use your heart rate monitor along with Perceived Exertion to make sure you're working hard enough during your work sets.

2. Endurance training. Building endurance requires longer time spent exercising. For that reason, these workouts might be longer and slower, e.g. 45 minutes at a heart rate that matches level 4-6.

3. Burning calories. To burn the most calories, you want to work at a higher intensity. As a result, these workouts might be shorter and more intense than endurance training. For these workouts, you want to keep your heart rate at a level 6-8 throughout your workout.

Practice using your heart rate monitor during different workouts to get a sense of how hard you're working and make sure you're training effectively. If you don't have a heart rate monitor, move on to the next step for more ways to monitor your exercise intensity.

If you don't have a heart rate monitor, there are other ways to monitor your exercise intensity. One of those is the Talk Test, which is just what it sounds like--the ability to talk during your workout can help you determine how hard you're working. The American College of Sports Medicine states: "People who are able to comfortably converse during exercise are likely working out at an acceptable intensity." If you can speak comfortably, you're probably somewhere around the low-middle range of your THR zone (or a level 4-5 on the Perceived Exertion Scale). Experts generally suggest that you shouldn't be breathless during your workouts. However, if you're doing interval training or a short, high intensity workout, being somewhat breathless is what you're looking for. Obviously, if you feel dizzy or lightheaded, you should slow down or stop exercising.

As previously, the Perceived Exertion Scale is another way to track the intensity of your workouts. Perceived Exertion is a mental scale from 1-10 (1 being the easiest workload and 10 being the absolute hardest) that helps you determine how hard you're working. Your Perceived Exertion level, like the talk test, will depend on the type of workout you're doing, your fitness goals, your fitness level. You can also use a Borg Scale which offers a more detailed rating scale.

Perceived Exertion (PE) Scale

When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale. The standard is the Borg Scale of Perceived Exertion, which ranges from 0-20. For everyday workouts we can use the scale outlined below. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

Level 1: I'm watching TV and eating bon bons
Level 2: I'm comfortable and could maintain this pace all day long
Level 3: I'm still comfortable, but am breathing a bit harder
Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
Level 9: I am probably going to die
Level 10: I am dead

Posted by: Ronald AT 05:15 am | Permalink | Email

Monday, October 03 2011

Is Gluten Bad For You?.

If you think back about 10 years, no one knew what the word gluten meant, let alone given any thought to avoiding it. Today gluten free diets are being touted as the cure all for tummy aches, weight loss, sluggishness and everything else you can think of. Take a stroll down any isle of your local Whole Foods and you will see the vast array of gluten free foods available. It is safe to say the food companies have found another way to market their wares.

A gluten free lifestyle, while being touted by some of Hollywood’s biggest stars, is said to contribute to increased energy, a thinner body, less intenstinal discomfort and reduced belly fat. What is gluten you ask? It is the protein found in grains, barley, wheat and rye. It is what gives bread its spongy texture, makes pizza dough stretchy and is used in sauces and soups to thicken them.

Gluten free diets have basis in science, and there is a segment of the population who suffer from a chronic digestive disorder called Celiac disease. To them gluten is truly evil as it illicits an immune response from their bodies which regard even the tiniest crumb as an invader. This immune system reaction leaves the intestinal tract damaged and if left untreated causes great discomfort, nutritional deficiencies, intestinal cancers, infertility and osteoporosis.

Once upon a time this disease was thought to be very rare, but recent advances in detection have concluded that one in 10,000 people are affected. In many cases it is still undiagnosed as the disease and gluten sensitivity mimic alot of other diseases. Now there is emerging data that non celiac gluten sensitivity is on the rise. It’s symptoms are similiar to celiac disease, but unlike celiac disease it does not damage the intestine. For years we have known that the disorder existed but until recently the number of afflicted persons(estimated around 30 million) was not widely acknowledged.

Without being an alarmist, I want to make people aware of the facts and not have everyone jump on the gluten free bandwagon. As was stated in a previously with regards to milk, the way to exclude a possible culprit is to remove it from your diet for a period of time. Monitor the way you feel, and then introduce it back in after 2 weeks. If the symptoms return after you have re-introduced the offender back in your diet, then you have a starting point

There is nothing magical about a gluten free diet, so please don’t jump on the latest fad without research. A gluten free product can leave you with nutritional deficiencies and in many instances has more calories, fat and sugar in order to make up for taste. And just because you give up bread doesn’t mean you can replace it with gluten free cakes. I personally limit the amount of bread, whole wheat or otherwise that I allow into my body. I just don’t do well on high carbohydrates and I feel that my body responds better to a high protein diet. I have not excluded gluten from my diet, mostly because it is a giant pain in the butt. It is everywhere from salad dressings, to bread, sauces, and seasonings. Also for many people gluten foods are the only way they get fiber in their diet.

What you can do is limit the amount of processed foods in your diet. Carefull meal planning will help you avoid the overprocessed foods that clutter the supermarket shelves.

I have listed some of the symptoms of gluten sensitivity below:

Chronic diarrhea or constipation

Abdominal pain and bloating

Anemia

Fatigue

Unexplained weight loss

Infertility (celiac disease)

Having one or more of these symptoms does not necessarily mean you are gluten sensitive, but it would not hurt to check with your health care provider.

Are You Powerless to Holiday Pounds?

The season of deck-your-waist-with-extra-pounds is officially here.

So what are you going to do about it?

Will you join the masses who faithfully gain 5 pounds between November and January?

Or will you do something different this year?

It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:

All About Power
To begin, it’s important that you approach your goal from a place of I can rather than I can’t.

Most diet and weight loss plans begin by outlining everything that you can’t eat. You can’t enjoy the buffet at your office holiday party. You can’t taste the fudge that your aunt Frances made. You can’t partake in the seasonal coffee drinks. You can’t, you can’t, you can’t.

It shouldn’t be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.

When you begin from a place of can’t, you forfeit all of the power.

On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:

1. Focus on positive action.
Rather than obsess over what you can’t eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.

2. Schedule positive action.
The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.

3. Reward yourself for positive action.
At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don’t use food as a reward, since you’ll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.

What You Believe
The people who won’t gain any weight this holiday season already know it. How? They’ve decided not to gain weight, and they believe it.

Do you believe that you won’t gain weight this year?. Or are your past failures keeping you less than confident?.

Let’s create a strong belief that you won’t be powerless to holiday pounds.

4 steps needed to create a belief:

Step One: Identify the basic belief. I won’t gain weight this holiday season.

Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don’t want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don’t want to gain the weight.

Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year’s cocktail dress. Try on that outfit at the back of your closet that you still can’t fit into.

Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.

Call or email me right now, I’ll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows?. I may even get you to your New Year’s Resolution before January even starts.

Give yourself the power to overcome holiday pounds – get started now.
Don’t Stress

The holidays can become a stressful time, with places to go, presents to wrap and parties to plan. There is ample evidence that stress has a negative effect on your body and your metabolism. When your body is under stress it produces cortisol, a hormone related to the fight or flight response. This increase in cortisol causes weight gain, decreased metabolism and even depression.

This holiday season don’t let stress get the better of you. Give yourself time to relax – you’ll be leaner for it.

Posted by: Gym In Motion AT 12:50 am | Permalink | Email

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