April 10, 2008
· Filed under exercise, health · Tagged cardio, exercise
(According to exercise.about.com)…
Here’s why cardio is so important:
- It’s one way to burn calories and help you lose weight
- It makes your heart strong so that it doesn’t have to work as hard to pump blood
- It increases your lung capacity
- It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
- It makes you feel good
- It helps you sleep better
- It helps reduce stress
Just about anything is acceptable as long as it involves a movement that gets your heart rate into your Target Heart Rate Zone. Remember:
- There is no ‘best’ cardio exercise. Anything that gets your heart rate up fits the bill
- It’s not what you do, but how hard you work. Any exercise can be challenging if you make it that way
- Do something you enjoy. If you hate gym workouts, don’t force yourself onto a treadmill. If you like socializing, consider team sports or a walking club.
- Do something you can see yourself doing at least 3 days a week.
- Be flexible. You don’t have to do the same thing all the time–it’s boring and will lead to weight loss plateaus as well. Feel free to turn on the radio and dance around the house like a fool.
- Do something…anything. Please. We really need to take care of this obesity problem
After you choose what to do, the most important element of your workout will now be how long you do it. You should work on duration before you work on anything else–it’s more important than how fast you’re going. If you’re a beginner, be cautious and start with a few minutes, adding more time to each workout until you’re up to 30 minutes.
April 10, 2008
· Filed under recipes · Tagged cake, food, recipes
|
|
 |
| |
|
1 3/4 cups sugar
1/4 teaspoon salt
1 cup cake flour, sifted
12 egg whites (the closer to room temperature the better)
1/3 cup warm water
1 teaspoon orange extract, or extract of your choice
1 1/2 teaspoons cream of tartar
Preheat oven to 350 degrees F.
In a food processor spin sugar about 2 minutes until it is superfine. Sift half of the sugar with the salt the cake flour, setting the remaining sugar aside.
In a large bowl, use a balloon whisk to thoroughly combine egg whites, water, orange extract, and cream of tartar. After 2 minutes, switch to a hand mixer. Slowly sift the reserved sugar, beating continuously at medium speed. Once you have achieved medium peaks, sift enough of the flour mixture in to dust the top of the foam. Using a spatula fold in gently. Continue until all of the flour mixture is incorporated.
Carefully spoon mixture into an ungreased tube pan. Bake for 35 minutes before checking for doneness with a wooden skewer. (When inserted halfway between the inner and outer wall, the skewer should come out dry).
Cool upside down on cooling rack for at least an hour before removing from pan.
Cook’s Note: Since they’re easier to separate use the freshest eggs you can get. |
April 10, 2008
· Filed under health, nutrition · Tagged health, nutrition, protein
Lately high-protein diets have been the most popular topic buzzing the health scene. Body builders rave on about protein shakes, and drink as many as they can, while dieters ingest protein bars to help synch their waste sizes.
Protein is one of the main ingredients to build a human being. Hair and nails are mostly protein, tissues are built and repaired by protein, and enzymes, hormones and other body chemicals are created by protein. Convinced yet? Well proteins are the building blocks of bone, muscles, skin and blood as well.
Protein is a macronutrient, so your body needs it in large amounts; and since your body does not store protein, you must constantly be re-supplying it.
So are you eating enough of it?
According to webmd.com, teenage boys and active men need to have three daily servings for a total of seven ounces. Children ages 2 to 6, women and older people need to have two daily servings for a total of five ounces. For older children, teen girls, active women and most men two servings are needed for a total of six ounces.
So what are some good and easy ways to fill up on a healthy amount of protein?
Seafood is one of the best sources or protein because it is low in fat. (The fish that have higher fat contents, salmon, are the heart-healthy kind, FULL of Omegas.)
Chicken is full of lean protein and easy to get a hold of.
Milk, Cheese & Yogurt contains protein and calcium. This helps keep your body strong along with your teeth and bones.
Eggs are an easy, cheap protein.
Lean Beef is chock full of zinc, iron and vitamin b.
Soy has the ability to lower cholesterol and reduce the risk of heart disease.
And if you are on the run…
Protein bars or drinks are great for a quick hold-me-over or energy boost.
