New studies have found that people who are more flexible are less likely to suffer from DOMS (delayed onset muscle soreness) than those of less flexibility. Those with higher flexibility experienced less muscle tenderness and pain throughout their body. It is thought that because of this these people are able to exercise at a higher intensity for longer periods of time. How does this apply to you? In your cool down after your workout take the extra five minutes to do a little more stretching – be sure to hold the stretch for a minimum of 15 seconds. Perhaps consider working a yoga class into your weekly exercise routine. By increasing your own flexibility you’ll be able to push yourself harder in your workouts without feeling as stiff and sore the following couple of days.

Ingredients:

The Salsa
1/3 cup pineapple, finely diced
1/3 cup red plum, finely diced
1/3 cup orange, finely diced
1/4 cup red onion, finely diced
1/4 tsp fresh ginger, minced
Juice of ½ a lime
Pinch of chili flakes
Pepper to taste

4 6oz portions of fresh salmon
4 tea bags of herbal citrus tea (ie. Lemon ginger )

Directions:

1. In a small bowl mix together all ingredients for the salsa. This can be made one day ahead and kept in the fridge if you choose
2. In a deep frying pan or pot add enough water to measure 1 inch in depth. Simmer the 4 tea bags until a very strong tea has brewed about 5-10min. Remove tea bags.
3. Place salmon, skin side up, in the pan. Simmer for 15 minutes on medium heat. Turn the fish over and cook for another 5 minutes.
4. Place fish on a plate and top with fruit salsa

Nutritional Information:

Calories 311, Protein 31g, Fat 17g, Carb 7g

If you so choose you could pair the fish and salsa with Oven Roasted Asparagus:

Ingredients:

24 asparagus stalks, trimmed
1 tbsp olive oil
1 tbsp lemon juice
1/8 tsp ground cumin
1/8 tsp grated lemon rind
1/8 tsp black pepper

Directions:

1. Preheat over to broil at the highest temperature. Set the oven rack to the second highest setting. Line a baking sheet with tin foil. Place asparagus in a row on the sheet.
2. In a small bowl mix the rest of the ingredients together. Brush the mixture over the asparagus.
3. Cook 10 minutes, or until desired tenderness is reached.

Nutritional Information:

Calories 53, Protein 2g, Fat 4g, Carbs 4g

Rest Ice Compression Elevation

How many of us recognize these four basic steps to an acute joint or muscle injury but still choose to ignore it? It’s common following an injury for someone to want to go soak in a hot tub, have a nice bath, or put heat rub on the injury. This is the first step you want to take.

Let us use an ankle sprain as an example. In this situation Ice and Elevation are our friends. When you sprain your ankle the blood is rushing to the site of injury which is causing the inflammation, swelling and pain. By icing and elevating your ankle you are going to slow the rate at which blood is flowing to the injury and the swelling will begin to decrease. If you fail to ice the injury the increased pressure occurring to the tissues may result in MORE damage than the initial mechanism. You will want to ice your ankle at least 2 or 3 times a day for 48 to 72hours for at least 15 minutes each time. So the next time you twist your ankle sliding into home plate to win the game please resist the urge to jump in that hot tub for the celebratory party and take the time to put your foot up with an ice pack. You want to be able to play in the championship round don’t you?

2 Tbsp lowfat milk
4 tsp sugar
1 tsp vanilla
1 medium banana, cut into quarters
1 cup plain lowfat yogurt
8 slices (1/4 inch each) banana

Directions:
1. Place milk, sugar, vanilla, and banana in blender. Process for 15 seconds at high speed until smooth

2. Pour mixture into small bowl and fold in yogurt. Chill.

3. Spoon into four dessert dishes and garnish each with two banana slices just before serving.

Yield: 4 servings, Calories: 94, Total Fat: 1g, Saturated Fat: 1g, Protein: 1g, Carbs: 18g

http://www.tedloofitness.com/

I just want to acknowledge a couple of my clients. Harry is 49 & John is 52 years old and they both made it through a brutal workout today. They completed 500 squats, 200 push ups and 100 chin ups. They did 10 sets of 50 squats, 20 push ups and 10 chin ups with a one minute rest at the end of each set before repeating.

John put it in perspective with the observation of “when I started with you less than a year ago I could only do 5 push ups!”

Congratulations boys! Be proud.

Ted

www.tedloofitness.com

As I’m sure most of you have noticed we are entering our winter – which here in Vancouver means rain!! A study released earlier this week highlights a connection between our “sunshine vitamin” (as sunshine is our main source of Vitamin D) and prevention in colon cancer. The study states that people deficit in this vitamin may be at higher risk for a variety of health problems, including the aforementioned cancer.

Vitamin D is a fat-soluble vitamin that is found in fish oil as well as fortified in foods such as milk. Although sunshine is the most direct source of this vitamin we have limited access to its source in our fall and winter months. This being said we must find another way to introduce it to our system. The low recommended daily dosage in US and Canada is 200-400 international units; however, the Canadian Cancer Society is recommending a daily dose up to 1000 IU of vitamin D a day. “We’re recommending 1,000 IUs daily because the current evidence suggests this amount will help reduce cancer risk with the least potential for harm,” said Heather Logan, director of Cancer Control Policy. Supplementation is the easiest way to ensure you’re receiving the appropriate amounts of the vitamin that you need. However – a quick note for you – when trying to decide what supplement to purchase look for ones that contain vitamin D3 as it is more effective then vitamin D2.

For more on this story please visit the following link: http://features.us.reuters.com/wellbeing/news/28B9D782-88A8-11DC-84A6-38A0704D.html

A large amount of the population today tends to suffer from chronic lower back pain. Did you realize that a common cause of this complaint is due to improper posture and weak core muscles? Aerobic exercises and strength training of your abdominals will help to alleviate your back pain and strengthen your muscles so it becomes a thing of the past. If you do suffer from chronic back pain talk to you personal trainer about some core exercises you can do at home to begin the road to recuperation

1lb lean beef (top round), cubed
2 tsp vegetable oil
¾ Tbsp onion, finely diced
1 lb mushrooms, sliced
¼ tsp salt
to taste pepper
¼ tsp nutmeg
½ tsp dried basil
¼ Cup white wine
1 cup plain lowfat yogurt
6 cups macaroni, cooked in unsalted water

Directions:
1. Cut beef into 1 inch cubes

2. Heat 1 tsp oil in nonstick skillet. Saute onion for 2 minutes

3. Add beef and sauté for 5 minutes more. Turn to brown evenly. Remove from pan and keep hot

4. Add remaining oil to pan and sauté mushrooms

5. Add beef and onions to pan with seasonings

6. Add wine and yogurt, and gently stir in. Heat, but do not boil**

7. Serve with Macaroni

Note: if you desire thicker sauce use 2 teaspoons of cornstarch.

Yeild: 5 servings, Calories: 499, Total Fat: 10g, Saturated Fat: 3g, Protein: 41g, Carbs:58g

As a society we are very much concerned with our weight and appearance. A common measure still used today to determine whether one is an acceptable weight is the calculation of BMI (Body mass index). BMI is simply ones weight (in kg’s) divided by their height (in meters) squared. Unfortunately there are limitations with this old measure of study.
1. BMI does not take into account muscle mass and fat mass as separate measures. It simply sums up your entire weight. Therefore a person who contains 7% body fat and has a large amount of muscle could be considered morbidly obese when they calculate their BMI.
2. BMI tells no information of fat distribution. As the measure is still used as a health indicator this is a dilemma.
3. BMI does not account for ethnicity, frame size, or bone density

Along side the health limitations are the psychological effects of hearing one is “overweight” or “morbidly obese”. These may indeed have a positive effect kick starting an individual into wanting to begin and adhere to a training program. They may also have a negative effect for someone with lower self-esteem. Karen Harding – a blogger of fat acceptance has put together a slide show showing different people with their BMI ratings. Please take a look at the link and view the slide show (clicking on the I to see the information) to see a visual of the variation in this common method of measure.

http://flickr.com/photos/77367764@N00/sets/72157602199008819

A creamy chowder without the cream – or fat

1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10oz) frozen whole kernel corn
1 Cup raw potatoes, peeled, diced in ½ inch pieces
2 Tbsp fresh parsley, chopped
1 Cup Water
¼ tsp salt
to taste – black pepper
¼ tsp paprika
2 Tbsp flour
2 Cups lowfat or skim milk

Directions:
1. Heat oil in medium saucepan. Add celery, onion and green pepper and saute for 2 minutes.

2. Add corn, potatoes, water, salt, pepper and paprika. Bring to boil, then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender

3. Place ½ cup of milk in jar with tight-fitting lid. Add flour and shake vigorously

4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk

5. Cook, stirring constantly, until mixture comes to boil and thickens. Serve garnished with chopped, fresh parsley.

Yield 4 servings. Calories: 186, Total Fat: 5g, Saturated Fat: 1g, Protein: 7g, Carbs: 31g