Most bags under the eyes are the result of accumulated fat in the eye area. This happens when the septum surrounding the eyeball weakens, causing the outer layer of fat within the socket to sink forward – making it look like you have literal "bags" under your eyes.
Before you begin any treatment, it is important to rule out any underlying medical causes, as bags under your eyes can be a symptom of a larger problem within the body, such as a kidney problem or a slow thyroid. Under eye bags could also be a result of excess salt intake, cigarette smoking or even food sensitivities/allergies.
The best thing to do is
~ Stay Hydrated
~ Watch Your Diet
~ Get Plenty of Sleep, and
~ use Cool Compresses when you can.
For cool compresses to reduce the puffiness underneath your eyes, you can use tea bags, potato slices or the old standby, cucumber slices. For a quick fix, try placing two spoons in the freezer for 10-15 minutes and position them over your eyes while you relax.
It's also important to experiment with different eye serums because what works for one person may not work for another. Serums are much better for under eye bags, than creams because they usually contain aloe vera which is very soothing for skin.
Good luck!
~ Live Well ~
Trinity Fitness
Wednesday, February 18, 2009
Monday, January 12, 2009
Surprisingly bad
I know I continuously talk about making the right food choices every day. Rest assured, I will continue to do this as long as companies continue to manufacture bad food choices!
Popular food chains market "healthy" options, or at least to the average consumer they appear to be "healthy" options. I'm sure you'll be quite surprised when you read this list of What Not to Eat when you go to that "healthy" lunch place to grab a bite! Beware!
If I could be there with you when you're reading the menu to help you make the right choice(s), I would!
Promise me you'll continue to . . . ~ Live Well ~
Trinity Fitness
Popular food chains market "healthy" options, or at least to the average consumer they appear to be "healthy" options. I'm sure you'll be quite surprised when you read this list of What Not to Eat when you go to that "healthy" lunch place to grab a bite! Beware!
If I could be there with you when you're reading the menu to help you make the right choice(s), I would!
Promise me you'll continue to . . . ~ Live Well ~
Trinity Fitness
Wednesday, January 7, 2009
Welcome 2009
Hello Trinity Fitness Fans!
I apologize for being away for so long with no warning. However, the holidays are now behind us and we can look forward to a fit and healthy 2009! Right? Right.
In that time period that I've been away, I was diagnosed as "gluten intolerant", or gluten sensitive. I made an appointment with my new physician and based upon the symptoms I discussed with him, he ordered me to go on a gluten-free diet right away. In my usual fashion, I began doing research immediately and discovered that this diet may actually alleviate a lot of the symptoms I had been suffering with for years. I had no idea that something so simple could improve my life so much! I’ve gone from having 3 or 4 symptoms a week, to 2 or 3 in a month. Amazing! Now that I’ve been living gluten-free for about 6 weeks, my symptoms have now almost completely subsided. It’s truly been remarkable.
Making this life change has also been an education for everyone around me, my family, my friends, and even my co-workers. People often ask me about gluten and why it’s such a problem for some people. The growing of grain crops using agricultural techniques has only been practiced for about 10,000 years. Compared to the time humans have been eating other foods in the hunter-gatherer lifestyle (meat, fish, vegetables and fruits) - 2.5 million years - that's a very short period of time.
Our bodies haven't evolved that fast. In fact, our capacity to grow grain crops like wheat and barley has far surpassed our digestive system's rate of development. That is, as a species, not all humans yet have the necessary genes to break down the complex part of the grain: the Gluten. Gluten is a highly complex protein. It’s one of the most complicated molecules we eat. It’s even responsible for "Leaky gut" syndrome - and it actually tears holes in the small intestine of some people, also known as Celiac disease. Food intolerances cause gastro-intestinal symptoms and a wide variety of other types of symptoms.
The rush towards a gluten-free diet should be tempered with a little research and reading first. You need to get PROOF of your food intolerance by eliminating the food first, and then slowly introducing back into your diet to see if your symptoms return. Please discuss any sort of diet with your physician first, before you try it. Recovery is often dramatic. People who have a genuine gluten intolerance will feel better on a gluten-free diet than they have for years – often within 2 or 3 weeks. I can testify to that!
I highly recommend writing in a journal to track the foods you eat and the symptoms you experience each day. Remember - Doing nothing can be a risk! Undiagnosed food intolerance can cause serious long-term health problems like osteoporosis, anemia and many others.
Please remember to discuss any sort of diet with your physician first, before you try it.
~ Live Well ~
Trinity Fitness
I apologize for being away for so long with no warning. However, the holidays are now behind us and we can look forward to a fit and healthy 2009! Right? Right.
In that time period that I've been away, I was diagnosed as "gluten intolerant", or gluten sensitive. I made an appointment with my new physician and based upon the symptoms I discussed with him, he ordered me to go on a gluten-free diet right away. In my usual fashion, I began doing research immediately and discovered that this diet may actually alleviate a lot of the symptoms I had been suffering with for years. I had no idea that something so simple could improve my life so much! I’ve gone from having 3 or 4 symptoms a week, to 2 or 3 in a month. Amazing! Now that I’ve been living gluten-free for about 6 weeks, my symptoms have now almost completely subsided. It’s truly been remarkable.
Making this life change has also been an education for everyone around me, my family, my friends, and even my co-workers. People often ask me about gluten and why it’s such a problem for some people. The growing of grain crops using agricultural techniques has only been practiced for about 10,000 years. Compared to the time humans have been eating other foods in the hunter-gatherer lifestyle (meat, fish, vegetables and fruits) - 2.5 million years - that's a very short period of time.
Our bodies haven't evolved that fast. In fact, our capacity to grow grain crops like wheat and barley has far surpassed our digestive system's rate of development. That is, as a species, not all humans yet have the necessary genes to break down the complex part of the grain: the Gluten. Gluten is a highly complex protein. It’s one of the most complicated molecules we eat. It’s even responsible for "Leaky gut" syndrome - and it actually tears holes in the small intestine of some people, also known as Celiac disease. Food intolerances cause gastro-intestinal symptoms and a wide variety of other types of symptoms.
The rush towards a gluten-free diet should be tempered with a little research and reading first. You need to get PROOF of your food intolerance by eliminating the food first, and then slowly introducing back into your diet to see if your symptoms return. Please discuss any sort of diet with your physician first, before you try it. Recovery is often dramatic. People who have a genuine gluten intolerance will feel better on a gluten-free diet than they have for years – often within 2 or 3 weeks. I can testify to that!
I highly recommend writing in a journal to track the foods you eat and the symptoms you experience each day. Remember - Doing nothing can be a risk! Undiagnosed food intolerance can cause serious long-term health problems like osteoporosis, anemia and many others.
Please remember to discuss any sort of diet with your physician first, before you try it.
~ Live Well ~
Trinity Fitness
Wednesday, November 12, 2008
Motivation
No one has ever regretted getting fit. I encourage you to find what motivates you, whether it's a movie, a song playlist, a photo, et cetera. Focus on it and put one foot in front of the other and get your body moving.
Even if your goal is simply to do 10 push-ups in the morning before you get in the shower, that's 10 more push-ups than you were doing and that's absolutely fantastic!! Every small step is a step in the fit direction!
~ Live Well ~
Trinity Fitness
Even if your goal is simply to do 10 push-ups in the morning before you get in the shower, that's 10 more push-ups than you were doing and that's absolutely fantastic!! Every small step is a step in the fit direction!
~ Live Well ~
Trinity Fitness
Thursday, November 6, 2008
Six Ways to Help You Prevent the Flu
With flu season upon us in many parts of the world, prevention is your best defense against the fever, chills and cough that the virus can bring on. Try the following:
1. Wash your hands, especially when you're out in public places, with hot water and soap. When you travel, it’s a good idea to carry alcohol towelettes with you.
2. Get a flu shot. This is essential for those over 65 years old, as well as anyone with a weakened immune or respiratory system, nursing home residents, and health care workers who have regular contact with patients. Here's something you may not know: pregnant women whose last two trimesters fall during flu season (generally November to April) might consider getting the shot as well!
3. Take astragalus. This immune-enhancing herb can help to build resistance to both the flu as well as the common cold.
4. Get seven to nine hours of sleep a night. Chronic sleep deprivation can reduce your immune response.
5. Take daily vitamins and antioxidants. Berries, green tea and dark chocolate all provide natural antioxidants and, of course, don't forget to take a daily multivitamin that contains an antioxidant formula.
6. Keep up on your fluid intake. Staying hydrated keeps nasal passages moist, providing better natural defenses against viruses.
For more information, visit FamilyDoctor.org.
~ Live Well ~
Trinity Fitness
1. Wash your hands, especially when you're out in public places, with hot water and soap. When you travel, it’s a good idea to carry alcohol towelettes with you.
2. Get a flu shot. This is essential for those over 65 years old, as well as anyone with a weakened immune or respiratory system, nursing home residents, and health care workers who have regular contact with patients. Here's something you may not know: pregnant women whose last two trimesters fall during flu season (generally November to April) might consider getting the shot as well!
3. Take astragalus. This immune-enhancing herb can help to build resistance to both the flu as well as the common cold.
4. Get seven to nine hours of sleep a night. Chronic sleep deprivation can reduce your immune response.
5. Take daily vitamins and antioxidants. Berries, green tea and dark chocolate all provide natural antioxidants and, of course, don't forget to take a daily multivitamin that contains an antioxidant formula.
6. Keep up on your fluid intake. Staying hydrated keeps nasal passages moist, providing better natural defenses against viruses.
For more information, visit FamilyDoctor.org.
~ Live Well ~
Trinity Fitness
Friday, October 31, 2008
Agave Nectar
What's that you ask? About a year ago, when a friend first told me about agave nectar, he was met with my puzzled face, and the dreaded "what did you say?"
Ah-GAAAHHHH-vay? What is thaaaaaaat?
One would think he proposed cooking with innards, or Pepto Bismol, or eye of a newt. He would have received a better response had he told me that tequila comes from the same plant. Agave nectar has come a long way in our culinary consciousness, thanks to its low glycemic index status. Awareness of a low glycemic index in food was made popular by the Atkins Diet. While I still get the occasional uuhhh?, now I receive a "oh, yes, I've heard of that."
Agave nectar comes from the tall, spiky, blue agave plant, native to Mexico and resembling a giant aloe vera. When the plants are 7-10 years old, the core (called the pina, because it looks like a pineapple) is removed. The pina is then crushed to extract the sap inside. The sap is heated for a long time at a low temperature and the carbohydrates break down into sugars -- specifically into a complex form of fructose called inulin, which resembles the sugar found naturally in fruits. Agave nectar is higher in fructose, which does not stimulate insulin secretion to the extent that other sugars do, and lower in glucose, so it's easy on your metabolism, preventing the familiar but unpleasant sugar rush and then crash.
Sweeter than refined sugar and with just 60 calories per tablespoon, agave nectar adds sweetness, solubility and moisture to baked goods and beverages like smoothies and even iced tea. You can substitute agave for sugar or honey in most recipes, but double check first before you start baking with it. Agave nectar comes in two grades: light, which is flavor neutral; and amber, which is a bit like a thin maple syrup. I recommend keeping both in the pantry. You can find agave nectar now in most grocery stores, but certainly you can find it in the more popular organic health food stores.
Here's a recipe to get you started on your journey with Agave Nectar:
GRILLED PEACHES WITH BALSAMIC AND GRANOLA
Easy, impressive and look out, addictive.
Make this with any stone fruit, or even with firm pears. Serves 6.
1/2 cup balsamic vinegar
1/4 cup light agave nectar
6 peaches, halved, pits removed
1 Tbsp olive or canola oil
1/2 cup granola (homemade or storebought)
In a small, deep saucepan, heat the vinegar and agave nectar over medium-high heat until it begins to boil. Continue heating, watching carefully, for 10 minutes or until reduced by 3/4 to a thick (but still pourable) syrup.
Meanwhile, scoop out a bit of the insides of the peach to remove any bits of the pit.
Heat a stove-top grill pan over medium heat. When the pan is hot, brush the cut side of each peach half with olive oil, and place cut side down on the grill pan. Do not move the peaches! Cook for 2 minutes or until nice grill marks appear. Remove peaches from the pan and place cut side up on individual serving plates. When the syrup is reduced to desired consistency, drizzle it over the peaches. Top with a bit of granola, and serve immediately . . . and enjoy!
~ Live Well ~
Trinity Fitness
Ah-GAAAHHHH-vay? What is thaaaaaaat?
One would think he proposed cooking with innards, or Pepto Bismol, or eye of a newt. He would have received a better response had he told me that tequila comes from the same plant. Agave nectar has come a long way in our culinary consciousness, thanks to its low glycemic index status. Awareness of a low glycemic index in food was made popular by the Atkins Diet. While I still get the occasional uuhhh?, now I receive a "oh, yes, I've heard of that."
Agave nectar comes from the tall, spiky, blue agave plant, native to Mexico and resembling a giant aloe vera. When the plants are 7-10 years old, the core (called the pina, because it looks like a pineapple) is removed. The pina is then crushed to extract the sap inside. The sap is heated for a long time at a low temperature and the carbohydrates break down into sugars -- specifically into a complex form of fructose called inulin, which resembles the sugar found naturally in fruits. Agave nectar is higher in fructose, which does not stimulate insulin secretion to the extent that other sugars do, and lower in glucose, so it's easy on your metabolism, preventing the familiar but unpleasant sugar rush and then crash.
Sweeter than refined sugar and with just 60 calories per tablespoon, agave nectar adds sweetness, solubility and moisture to baked goods and beverages like smoothies and even iced tea. You can substitute agave for sugar or honey in most recipes, but double check first before you start baking with it. Agave nectar comes in two grades: light, which is flavor neutral; and amber, which is a bit like a thin maple syrup. I recommend keeping both in the pantry. You can find agave nectar now in most grocery stores, but certainly you can find it in the more popular organic health food stores.
Here's a recipe to get you started on your journey with Agave Nectar:
GRILLED PEACHES WITH BALSAMIC AND GRANOLA
Easy, impressive and look out, addictive.
Make this with any stone fruit, or even with firm pears. Serves 6.
1/2 cup balsamic vinegar
1/4 cup light agave nectar
6 peaches, halved, pits removed
1 Tbsp olive or canola oil
1/2 cup granola (homemade or storebought)
In a small, deep saucepan, heat the vinegar and agave nectar over medium-high heat until it begins to boil. Continue heating, watching carefully, for 10 minutes or until reduced by 3/4 to a thick (but still pourable) syrup.
Meanwhile, scoop out a bit of the insides of the peach to remove any bits of the pit.
Heat a stove-top grill pan over medium heat. When the pan is hot, brush the cut side of each peach half with olive oil, and place cut side down on the grill pan. Do not move the peaches! Cook for 2 minutes or until nice grill marks appear. Remove peaches from the pan and place cut side up on individual serving plates. When the syrup is reduced to desired consistency, drizzle it over the peaches. Top with a bit of granola, and serve immediately . . . and enjoy!
~ Live Well ~
Trinity Fitness
Monday, October 20, 2008
Great advice from an expert
Here are 5 tips from Jillian Michaels about being kind to yourself and defeating temptation. Take heed, my Friends.
~ Live Well ~
Trinity Fitness
~ Live Well ~
Trinity Fitness
Monday, October 13, 2008
Media that will get you moving!!
Train for any race
TV: Pilates for Indies Rockers ($18, amazon.com)
Book: What I Talk About When I Talk About Running by Haruki Murakami
Website: Activetrainer.com
Music: "Stronger" - Kanye West
"Pump It" - Black Eyed Peas
"Steady, As She Goes" - The Raconteurs
"Harder Better Faster Stronger" - Daft Punk
Have an Adventure
TV: The Travel Channel's Samantha Brown
Book: Where to Buy the Best of Everything by Suzy Gershman
Website: Realtravel.com
Music: "Roam" - B-52s
"Wide Open Spaces" - Dixie Chicks
"All I Wanna Do" - Sheryl Crow
"Where the Blacktop Ends" - Keith Urban
Be a Domestic God
TV: Home & Garden Television
Book: One Year to an Organized Life by Regina Leeds
Website: Designsponge.com
Music: "Our House" - Madness
"Shiny Happy People" - R.E.M.
"Home" - Daughtry
"Hands Clean" - Alanis Morissette
Escape a Lousy Job
TV: Reality Bites
Book: What's That Job and How the Hell Do I Get It? by David J. Rosen
Website: Jobschmob.com
Music: "Take This Job and Shove It" - Johnny Paycheck
"I Quit" - Vince Gill
"Bang the Drum All Day" - Todd Rundgren
"Brand New Day" - Sting
~ Live Well ~
Trinity Fitness
TV: Pilates for Indies Rockers ($18, amazon.com)
Book: What I Talk About When I Talk About Running by Haruki Murakami
Website: Activetrainer.com
Music: "Stronger" - Kanye West
"Pump It" - Black Eyed Peas
"Steady, As She Goes" - The Raconteurs
"Harder Better Faster Stronger" - Daft Punk
Have an Adventure
TV: The Travel Channel's Samantha Brown
Book: Where to Buy the Best of Everything by Suzy Gershman
Website: Realtravel.com
Music: "Roam" - B-52s
"Wide Open Spaces" - Dixie Chicks
"All I Wanna Do" - Sheryl Crow
"Where the Blacktop Ends" - Keith Urban
Be a Domestic God
TV: Home & Garden Television
Book: One Year to an Organized Life by Regina Leeds
Website: Designsponge.com
Music: "Our House" - Madness
"Shiny Happy People" - R.E.M.
"Home" - Daughtry
"Hands Clean" - Alanis Morissette
Escape a Lousy Job
TV: Reality Bites
Book: What's That Job and How the Hell Do I Get It? by David J. Rosen
Website: Jobschmob.com
Music: "Take This Job and Shove It" - Johnny Paycheck
"I Quit" - Vince Gill
"Bang the Drum All Day" - Todd Rundgren
"Brand New Day" - Sting
~ Live Well ~
Trinity Fitness
Monday, October 6, 2008
Fall means comfort food . . .
. . . but that doesn't mean "unhealthy" food. Fall is a wonderful time to begin making homemade soups and chili to help keep you warm from the inside out. However, even dishes like these can be filled with unnecessary calories and fat.
Here's a simple, healthy recipe for Turkey Chili for all of you Trinity Fitness fans out there, that won't pack on the pounds! Enjoy!
Basic Turkey Chili
This recipe serves: 6
Preparation time : 15 minutes Cooking time : 45 minutes
Ingredients
2 cloves garlic
2 tablespoons chili powder
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound lean ground turkey
1 onion, chopped
3 cups low-sodium chicken broth
1 16-ounce can kidney beans, drained and rinsed
Cooking Instructions
1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
(knowing your serving size is very important!)
Amount Per Serving
Calories 208
Protein 21 g
Total Carbohydrate 10 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 3 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
~ Live Well ~
Trinity Fitness
Here's a simple, healthy recipe for Turkey Chili for all of you Trinity Fitness fans out there, that won't pack on the pounds! Enjoy!
Basic Turkey Chili
This recipe serves: 6
Preparation time : 15 minutes Cooking time : 45 minutes
Ingredients
2 cloves garlic
2 tablespoons chili powder
1 teaspoon freshly ground black pepper
1 teaspoon salt
1 1/2 cups chopped tomatoes, fresh or canned
1 tablespoon olive oil
1 pound lean ground turkey
1 onion, chopped
3 cups low-sodium chicken broth
1 16-ounce can kidney beans, drained and rinsed
Cooking Instructions
1. Combine the garlic, chili powder, black pepper, salt and 1/2 cup of the tomatoes in a food processor. Set aside.
2. In a large skillet or soup pot, heat the olive oil over high heat.
3. Add the ground turkey and brown it, while breaking the meat into small chunks with a wooden spoon.
4. Add the onion, lower the heat to medium and cook for 5 minutes. Add the chili powder mixture and cook for 5 more minutes.
5. Add the remaining tomatoes and broth and simmer for 30 minutes.
6. Add the kidney beans, heat thoroughly and serve.
Nutrition Facts
Serving Size about 1 1/2 cups
(knowing your serving size is very important!)
Amount Per Serving
Calories 208
Protein 21 g
Total Carbohydrate 10 g
Dietary Fiber 3 g
Soluble Fiber 0 g
Insoluble Fiber 0 g
Sugar 3 g
Total Fat 10 g
Saturated Fat 3 g
Monounsaturated Fat 2 g
~ Live Well ~
Trinity Fitness
Monday, September 22, 2008
Avoid Overeating! Enjoy your food!
Food should bring pleasure and gratification, but eating in excess often brings unnecessary calories, which can lead to unwanted weight gain. I encourage you to employ these simple tactics to limit your caloric intake, reconnect with the art of eating and enjoy your meals.
1. Choose fiber-rich fruits and vegetables. Eat high-calorie foods sparingly, and avoid dishes high in saturated fat and sodium.
2. Be aware of what you eat. To help prevent overindulging, focus on the act of eating. Don’t watch television, surf the Internet or indulge in other distractions while you’re enjoying a meal. Eat slowly; it takes 20 minutes for the stomach to signal the brain that you are full. Remember to chew and pay attention to what you’re putting in your mouth.
3. Don't starve yourself all day to justify eating more at dinner. Eating small meals throughout the day can ward off the temptation to overindulge and it also helps to maintain your metabolic rate.
4. Get up from the table when you're done, in order to avoid nibbling. Notice when you’re full. Most of us tend to just keep eating until our plate is clean and then we’ve overstuffed ourselves.
5. Once your meal is over, take a walk to help digest your food and think about what a wonderful meal you just had.
~ Live Well ~
Trinity Fitness
Thursday, September 18, 2008
Food court temptations!
We've all been tempted by the aromas that float through the food court in our favorite malls. Have you ever wondered what the best choices in the court were? Here's a fantastic article, posted today, to assist you without your choices:
The Best and Worst of the Mall Food Court
~ Live Well ~
Trinity Fitness
The Best and Worst of the Mall Food Court
~ Live Well ~
Trinity Fitness
Thursday, August 28, 2008
Stress Relief - Part 3 of 3
Looking for a simple, healthy way to help get through the day? Try breathing! Being conscious of your breath is a wonderful and effective way to reduce stress, maintain focus, and feel energized. Exhaling fully is one breathing exercise worth practicing – it can promote deeper breathing, better health and a more relaxed state of mind.
Give it a try: Simply take a big, deep breath, let it out slowly, and then squeeze out a little more. Try inhaling as much as you can, slowly, and then exhale all the way.
Doing this regularly will help build up the muscles between your ribs, and your exhalations will soon become deeper and longer. Start by performing this exhalation exercise consciously, and before long it will become a healthy, unconscious habit.
~ Live Well ~
Trinity Fitness
Give it a try: Simply take a big, deep breath, let it out slowly, and then squeeze out a little more. Try inhaling as much as you can, slowly, and then exhale all the way.
Doing this regularly will help build up the muscles between your ribs, and your exhalations will soon become deeper and longer. Start by performing this exhalation exercise consciously, and before long it will become a healthy, unconscious habit.
~ Live Well ~
Trinity Fitness
Monday, August 25, 2008
Stress Relief - Part 2 of 3
Take time to treat yourself and get a monthly massage. Not only is a massage a healthy thing to do, but it has the added bonus of helping you feel luxurious. Professional massage is wonderfully relaxing and has numerous health benefits. Many forms of bodywork can help manage stress levels, reduce blood pressure and heart rate, ease muscles and stiff joints, lower the levels of stress hormones, and enhance immune function. Plus they are available at all price ranges. Check your local health food store for short-duration neck and shoulder massages (perfect on your lunch break), try out student massages at local massage schools, or book packages of massages to save money. You owe it to yourself!
~ Live Well ~
Trinity Fitness
~ Live Well ~
Trinity Fitness
Tuesday, August 19, 2008
Stress Relief Part 1 of 3
Four Ways to Reconnect with Yourself
When it begins to feel like you’re world is spinning out of control and time constraints, a packed schedule and too many commitments become the norm, it is very easy to become overwhelmed and stressed out. To stay balanced, relaxed and calm, it's necessary every so often to regroup, decompress and focus on yourself.
If you find that the demands on your time are overwhelming, don't be afraid to politely say "no" when someone asks you to do something.
~ Live Well ~
Trinity Fitness
When it begins to feel like you’re world is spinning out of control and time constraints, a packed schedule and too many commitments become the norm, it is very easy to become overwhelmed and stressed out. To stay balanced, relaxed and calm, it's necessary every so often to regroup, decompress and focus on yourself.
If you find that the demands on your time are overwhelming, don't be afraid to politely say "no" when someone asks you to do something.
- Don’t feel guilty. No one person can do it all, so learn your limits and be satisfied with them.
- Be a little selfish once in a while by scheduling "me time" - it will help keep you in touch with yourself.
- Try to minimize the commitments you make. Slow down and ask yourself what’s truly important to be done each day.
- Take time to enjoy the little things. Read a book, take up a hobby, work in the garden or treat yourself to a massage.
~ Live Well ~
Trinity Fitness
Wednesday, August 13, 2008
Pre-Workout Warm Up
Several physiological and practical reasons exist for warming up prior to engaging in vigorous aerobic exercise. Among the most commonly cited reasons are the following:
Trinity Fitness
- Increases body temperature ~ The elevation in body temperature produced by warming up reduces the potential for skeletal muscle injuries and connective injuries, since cold muscle and tendons have been shown to be more susceptible to injury.
- Increases blood flow to the exercising muscles ~ The greater level of blood reaching the muscles involved in the activity aids in the delivery of the fuels (e.g., glucose and free fatty acids) required for energy production.
- Increases blood flow to the heart ~ A greater level of blood delivered to the heart reduces the potential for exercise-induced cardiac abnormalities (e.g., electrocardiographic disturbances), reducing the potential for myocardial ischemia.
- Decreases the viscosity of the muscle ~ Reduced muscle viscosity increases the suppleness of the muscle, thereby enhancing the mechanical efficiency and power of the exercising muscles.
- Causes an early onset of sweating ~ The earlier onset of sweating promotes evaporative heat loss and, as a result, decreases the amount of heat stored by the body. This will help to prevent an individual's body temperature from rising to dangerously high levels during (more strenuous) exercise.
- Enhances the speed of transmission of nerve impulses ~ As nerve impulses are conducted at a faster rate, neuromuscular coordination tends to improve, resulting in better performance of certain motor tasks.
- Increases the blood saturation of muscles and connective tissues ~ A higher level of blood reaching the muscles, tendons, and ligaments involved in the activity increases the elasticity of these tissues, resulting in a safer, more effective performance of stretching exercises.
- Prepares the cardiovascular system for the upcoming physical activity ~ Warming up helps to ensure that the cardiovascular system (heart and blood vessels) is given time to adjust to the body's increased demands for blood and oxygen.
- Prepares the muscular system for the upcoming physical activity ~ Warming up provides a transition from rest to strenuous exercise, and may reduce the likelihood that excessive muscular soreness will be a concomitant result of strenuous activity.
Trinity Fitness
Monday, July 28, 2008
Live Well. Eat Well.
If you’re reading this, it’s because you desire to live a healthier life, and I commend you!! One way you can do this is by adding these nutrition-packed veggies to your grocery cart and pantry:
Cabbage: This low-cost, yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. Cabbage also provides significant amounts of fiber and vitamin C.
Sweet potatoes: These orange gems are rich in beta carotene and cartenoids, may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index. Click on this link to read more about the sweet potato and get some great recipes!
Onions: This classic, pungent vegetable adds flavor to any meal. Allicin, a phytonutrient found in most varieties of onions, may be responsible for its health benefits, including lowering cholesterol and blood pressure.
Garlic: This fragrant bulb contains many of the same phytonutrients as onions, as well as antibiotic and antiviral compounds. It may help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections.
Spinach: This dark leafy green veggie (and others like it, such as kale and collards) contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a great source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties.
~ Live Well ~
Trinity Fitness
Cabbage: This low-cost, yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. Cabbage also provides significant amounts of fiber and vitamin C.
Sweet potatoes: These orange gems are rich in beta carotene and cartenoids, may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index. Click on this link to read more about the sweet potato and get some great recipes!
Onions: This classic, pungent vegetable adds flavor to any meal. Allicin, a phytonutrient found in most varieties of onions, may be responsible for its health benefits, including lowering cholesterol and blood pressure.
Garlic: This fragrant bulb contains many of the same phytonutrients as onions, as well as antibiotic and antiviral compounds. It may help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections.
Spinach: This dark leafy green veggie (and others like it, such as kale and collards) contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a great source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties.
~ Live Well ~
Trinity Fitness
Tuesday, July 15, 2008
The Fat vs. Carbs Debate Continues
Many of you out there are still wondering whether to give up the fat gram or the carbohydrates, and a Harvard scientist has conducted some interesting research.
Read about his findings at Time.com. In the end, it's all about the overall quality of your diet, not a specific item in your diet and I fully believe in that.
~ Live Well ~
Trinity Fitness
Read about his findings at Time.com. In the end, it's all about the overall quality of your diet, not a specific item in your diet and I fully believe in that.
~ Live Well ~
Trinity Fitness
Monday, July 14, 2008
Liquid consumption – Do’s and Don’ts
Whatever your health goals (watching your weight or just a desire to be healthier), taking a look at what you drink is absolutely key to reaching your goals. Unfortunately, empty calories can lurk in all types of beverages - especially these:
Coffee drinks – full-fat cream, artificial syrups, and extras such as chocolate sprinkles. These fancy drinks can pack as many calories (and fat) as a meal.
Summer cocktails such as margaritas, pina coladas and daiquiris are sugary summer drinks that pack a double dose of calories due to alcohol and sugar - some can top 800 calories in one drink!!
Non-juice “juice drinks.” Before you buy juice, people, READ the label and make sure it says 100% juice (not just “made with” real juice). Also, be sure to read the label and check for artificial sweeteners and calories. Many of these products are no better than drinking pure sugar water!
Soda. There isn’t anything nutritious about soda, whether it’s diet or regular. If you’re a soda addict, break the habit now and eliminate soda as a treat. Period.
Instead, here are some healthier options for you:
Green tea. Green tea is a potent source of catechins - healthy antioxidants which can inhibit cancer cell activity and help boost immunity. Replace your morning coffee with a cup of tea for a “healthier” wake-up.
Cranberry juice. Cranberries are a rich source of vitamin C. Instead of cranberry juice cocktail, however, opt for unsweetened cranberry juice concentrate and dilute it with water or even sparkling water, for an alternative to soda.
Red wine. The antioxidant activity of red wine has been linked to heart health benefits, reduced stress, and even memory. If you enjoy an occasional drink, limit your intake to 1-2 glasses a day. If you don’t drink, don’t start - there are other ways to get antioxidants in your diet, including fresh, whole fruits and vegetables.
Pure, filtered water. Staying well hydrated is essential to optimal health and overall functioning. I cannot stress this enough!! Remember the formula: half of your weight in ounces is the minimum requirement of water consumption per day.
~ Live Well ~
Trinity Fitness
Coffee drinks – full-fat cream, artificial syrups, and extras such as chocolate sprinkles. These fancy drinks can pack as many calories (and fat) as a meal.
Summer cocktails such as margaritas, pina coladas and daiquiris are sugary summer drinks that pack a double dose of calories due to alcohol and sugar - some can top 800 calories in one drink!!
Non-juice “juice drinks.” Before you buy juice, people, READ the label and make sure it says 100% juice (not just “made with” real juice). Also, be sure to read the label and check for artificial sweeteners and calories. Many of these products are no better than drinking pure sugar water!
Soda. There isn’t anything nutritious about soda, whether it’s diet or regular. If you’re a soda addict, break the habit now and eliminate soda as a treat. Period.
Instead, here are some healthier options for you:
Green tea. Green tea is a potent source of catechins - healthy antioxidants which can inhibit cancer cell activity and help boost immunity. Replace your morning coffee with a cup of tea for a “healthier” wake-up.
Cranberry juice. Cranberries are a rich source of vitamin C. Instead of cranberry juice cocktail, however, opt for unsweetened cranberry juice concentrate and dilute it with water or even sparkling water, for an alternative to soda.
Red wine. The antioxidant activity of red wine has been linked to heart health benefits, reduced stress, and even memory. If you enjoy an occasional drink, limit your intake to 1-2 glasses a day. If you don’t drink, don’t start - there are other ways to get antioxidants in your diet, including fresh, whole fruits and vegetables.
Pure, filtered water. Staying well hydrated is essential to optimal health and overall functioning. I cannot stress this enough!! Remember the formula: half of your weight in ounces is the minimum requirement of water consumption per day.
~ Live Well ~
Trinity Fitness
Monday, June 30, 2008
40
1. Take a 10 to 30 minute walk every day, and smile while you walk. It is the ultimate anti-depressant.
2. Sit in silence for at least 10 minutes each day.
3. Buy a DVR and tape your late night shows so you can get more sleep.
4. When you wake up in the morning complete the following statement, "My purpose is to ____________ today."
5. Live with the three "E's" --- ENERGY, ENTHUSIASM AND EMPATHY.
6. Play more games and read more books than you did in 2007.
7. Make time to practice meditation and prayer.
8. Spend time with people over the age of 70 and under the age of 6.
9. Dream more while you are awake.
10. Eat more foods that grow on trees and plants, and consume less food that is manufactured IN plants.
11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds and walnuts.
12. Try to make at least three people smile each day.
13. Clear clutter from your house, your car, your desk, etc., and let new and flowing energy into your life.
14. Don't waste your precious energy on gossip.
15. Realize that life is a school and you are here to learn. The lessons you learn will last a lifetime.
16. Remember that you cannot control other people, so let it go.
17. Laught and smile more often.
18. Life isn't fair, but it's still good.
19. Life is too short to waste time hating anyone or anything.
20. Don't take yourself so seriously . . . no one else does.
21. You don't have to win every argument. Simply agree to disagree.
22. Make peace with your past, so it doesn’t spoil the present.
23. Don't compare your life to others. You have no idea what their journey is all about.
24. No one is in charge of your happiness except you.
25. Frame every so-called disaster with these words, "In five years, will this matter?"
26. Forgive everyone for everything.
27. What other people think of you is none of your business.
28. A positive attitude heals everything.
29. However good or bad a situation is, it will change.
30. Your job won't take care of you when you are sick, but your friends will. Stay in touch.
31. Get rid of anything that isn't: useful, beautiful or joyful.
32. Envy is a waste of time. You already have all you need.
33. The best is yet to come.
34. No matter how you feel, get up, dress up and show up.
35. Do the right thing!
36. Call your loved ones often.
37. Each night before bed, complete the following statements, "I am thankful for _________", and "Today I accomplished _________."
38. Remember that you are too blessed to be stressed.
39. Enjoy the ride.
40. May your troubles be less, may your blessings be more, may nothing but happiness come through your door!
~ Live Well ~
Trinity Fitness
2. Sit in silence for at least 10 minutes each day.
3. Buy a DVR and tape your late night shows so you can get more sleep.
4. When you wake up in the morning complete the following statement, "My purpose is to ____________ today."
5. Live with the three "E's" --- ENERGY, ENTHUSIASM AND EMPATHY.
6. Play more games and read more books than you did in 2007.
7. Make time to practice meditation and prayer.
8. Spend time with people over the age of 70 and under the age of 6.
9. Dream more while you are awake.
10. Eat more foods that grow on trees and plants, and consume less food that is manufactured IN plants.
11. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, almonds and walnuts.
12. Try to make at least three people smile each day.
13. Clear clutter from your house, your car, your desk, etc., and let new and flowing energy into your life.
14. Don't waste your precious energy on gossip.
15. Realize that life is a school and you are here to learn. The lessons you learn will last a lifetime.
16. Remember that you cannot control other people, so let it go.
17. Laught and smile more often.
18. Life isn't fair, but it's still good.
19. Life is too short to waste time hating anyone or anything.
20. Don't take yourself so seriously . . . no one else does.
21. You don't have to win every argument. Simply agree to disagree.
22. Make peace with your past, so it doesn’t spoil the present.
23. Don't compare your life to others. You have no idea what their journey is all about.
24. No one is in charge of your happiness except you.
25. Frame every so-called disaster with these words, "In five years, will this matter?"
26. Forgive everyone for everything.
27. What other people think of you is none of your business.
28. A positive attitude heals everything.
29. However good or bad a situation is, it will change.
30. Your job won't take care of you when you are sick, but your friends will. Stay in touch.
31. Get rid of anything that isn't: useful, beautiful or joyful.
32. Envy is a waste of time. You already have all you need.
33. The best is yet to come.
34. No matter how you feel, get up, dress up and show up.
35. Do the right thing!
36. Call your loved ones often.
37. Each night before bed, complete the following statements, "I am thankful for _________", and "Today I accomplished _________."
38. Remember that you are too blessed to be stressed.
39. Enjoy the ride.
40. May your troubles be less, may your blessings be more, may nothing but happiness come through your door!
~ Live Well ~
Trinity Fitness
Monday, June 23, 2008
Slow Down! You move too fast!
It's extremely important to take time and be present in the moment. Pause, and notice what's going on around you. Life is too short and if you don't stop to take it all in, it will pass you by.
I want your goal for the week to take the time to be present in every moment. You owe it to yourself to be aware of your life, the choices you're making, and the wonderful people around you.
~ Live Well ~
Trinity Fitness
I want your goal for the week to take the time to be present in every moment. You owe it to yourself to be aware of your life, the choices you're making, and the wonderful people around you.
~ Live Well ~
Trinity Fitness
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