HEALTHY-LIFESTYLE-COACHING
  • Home
  • Health Coaches
  • Nutrition Coaching
  • Fitness Coaching
  • Success Stories
  • Health Assessment
  • Healthy Blog
  • Contact
  • Vitamin D for Bone Health
  • Bone Health and Osteoporosis
  • Recipe of the Month
  • AARP Promo
  • Archived Articles
  • Archived Recipes
  • Come Ride With Me in the 2012 TourdeCure
  • March Massage - Welcome Karen Hunter
  • Massage-A-Thon for American Diabetes Association
  • Weekly Blood Pressure Checks
  • Physical Therapy

Food and Osteoporosis

3/8/2013

0 Comments

 
Did you know that in the US, approx. 40% of women and 13% of men may sustain a fracture after the age of 50?  And more than 1.3 million fractures are attributed to osteoporosis, including 250,000 hip fractures and 800,000 spinal fractures.  How could this be?  We drink and eat plenty of calcium products in this country.  Unfortunately, that might be the reason.

There are more fractures in regions that consume milk products (US, Great Britain) than in those that don't (Africa, China.)  A study at Harvard University called the Nurses Study, found that those that drank two or more glasses of milk per day have twice the risk of hip fracture than those who drink a glass a week or less.  This study followed 78,000 nurses!!!

Physiologically, bones are composed of calcium phosphate salts (65%) for hardness, and a collagen matrix (35%) for flexibility.  If you removed all of the collagen from the bone, which provides flexibility, the bone would become very brittle.  This is why excess calcium can indeed increase the risk of fracture.  For complete bone health, we need many other synergistic nutrients: magnesium, phosphorous, boron, copper, manganese, zinc and vitamins C, D, K , B6, and folic acid.  To improve collagen health, sufficient amounts of protein are needed and essential fatty acids can be acquired through sunflower seeds, fish oils, flaxseed and unrefined sesame oils.  In addition, Vitamin D is very important in complete bone strength, so absorb 30 minutes or more of sunlight per day, without the use of sunscreen.

As I tell my clients, elephants do not eat ice cream or drink milk.  They eat grass that grows on the savannah.  Get plenty of leafy greens, at least 7-9 servings and avoid refined sugars, honey, and white flour because they can actually pull minerals out of your bones.  And above all, perform weight bearing exercises, including walking, for at least 30 minutes every other day.

Don't be a statistic. If you need help just ask.


Steve

PS Congrats Patty S. for improving your bone density by as much as 8%!!!!. I knew you could do it!!!

0 Comments

Symptoms you should NEVER Ignore

2/12/2013

0 Comments

 
Picture
"I simply don't have time to get sick!"  Life gets in the way so often but it's when we ignore those minor aches, pains and bumps that often lead to something much worse.  Here are nine seemingly minor symptoms you should never ignore.
1.  Fatigue-If you have suffered from fatigue for over 2 weeks, it could be due to a medical condition-anemia, underactive thyroid, heart disease, depression or hepatitis.  Schedule an appointment with your doctor immediately.
2.  Unexplained weight loss-If your eating habits are the same and you have not incorporated exercise into your lifestyle, yet you dropped 10 lbs. it might very well be diabetes, overactive thyroid or cancer.  See you doctor immediately!
3.  Lump in your neck-If the lump in your neck exceeds an inch in length or has lasted more than 2 weeks it could be a hidden malignancy or beginning signs of Hodgkin's disease.  See your doctor immediately!!
4.  Seeing spots-"What are those specks I keep seeing?"  Well they could be symptoms of a detached retina.  Schedule an appointment with your eye doctor ASAP.
5.  Fainting-Also known as syncope, fainting could be a result of high blood sugar levels, severe dehydration, anemia, or serious heart irregularities such as arrhythmia's.  Don't wait till its too late. See your doctor immediately.
6.  Blood in urine-Often due to a bladder infection but could also be a sign of cancer.  Catch it early by seeing your doctor.
7.  Numbness and weakness in hand or arm-Don't think this is just another carpal tunnel issue.  It could be a transient ischemic attack, "a red light warning signal of a stroke."
8.  Back pain-a chronic back ache may be more than just you think.  It could be a symptom of kidney disease, blood borne infection or an aortic aneurysm.
9.  Lower leg pain-schedule an appointment with your doctor if you keep having pain in your calf after a long trip, airplane ride or a period of bed rest.  It might  be a symptom of a blood clot, which can be fatal if it travels to your lungs.


I am here to help.  If you have any of these symptoms please listen to your body and seek appropriate help.
Steve


0 Comments

Keep Going Strong.....or else!

2/4/2013

0 Comments

 
Picture
We may be living longer but we are not living healthier.  Obesity and diabetes are at all time highs and heart disease continues to be the number one killer for men and women.  Follow these 7 simple steps and you will put more spring in your step.

1.  Drive 1 mile less per day.  A study conducted at University of Illinois found that, on average, your BMI would drop .21 points after 6 years because you would probably be more active if you were not driving.
2.  Play cards, read a magazine or challenge your friends to your favorite board game.  Scientists in Chicago found that there is a strong association between mind stimulating activities and structural integrity of the brain's white matter
3.  Tell your doctor about supplements.  To be safe ask your doctor about the supplements that you are taking to make sure they don't interact with your current prescriptions. Or better  yet, ask your local pharmacist.
4.  Move (even a little more).  Regular exercise has so many benefits and you don't have to spend hours in the gym.  According to the National Cancer Institute, exercising just 10 minutes per day can add 1.8 years to your life and 20 minutes will add 3.4 years.
5.  Eat brown rice.  Get in three servings a day of whole grains and reduce your risk of diabetes, certain cancers, constipation and heart disease.
6.  Drink black tea. Lots of benefits: reduced risk of diabetes, heart disease, lower blood sugar, triglycerides and risk of Parkinson's Disease.  It may even help prevent ovarian cancer in women.
7.  Keep your home well lit.  Make sure all your light bulbs are working to help prevent falling or tripping in your home.  One in three adults over 65 fall every year, resulting in hip fractures, head injuries and early death.

If you need help making a change, just let me know. I am here to help.
Steve


0 Comments

Healthy Snacks ...only 200 calories

11/21/2012

0 Comments

 
Picture
I am often asked by my clients and friends what is a healthy snack.  A healthy snack is very important because it helps to stable your blood sugar so that your body metabolizes fats as opposed to carbs or sugars.  It should consist of both a protein and a complex carbohydrate and should be eaten between your main meals.  The following are examples you can start using today.

1.  Half of a whole grain English muffin or i slice of whole grain bread and one tablespoon of all natural peanut butter
2.  1 cup of Greek yogurt and 10 raw almonds
3.  18 mini pretzels and 1 hard boiled egg.
4.  1 cup of baby carrots and 2 tablespoons of low fat ranch dressing.
5.  1/2 small avocado and a slice of whole grain toast

For more ideas Google "healthy snacks"

0 Comments

Healthy Recipes for the Fall

11/15/2012

0 Comments

 
Picture
Savory Squash Soup

Ingredients:
3 3/4 pounds pumpkin or butternut squash
1 acorn squash (about 1 3/4 pounds)
6 tablespoons (3/4 stick) unsalted butter
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground white pepper
1/4 teaspoon ground nutmeg
1 white onion (about 4 ounces), peeled, trimmed, and finely diced
1/4 teaspoon ground ginger
1/8 teaspoon ground cardamom
4 cups chicken stock or vegetable stock
1 cup heavy cream   
1 sprig fresh rosemary

Garnish:
4 tablespoons pumpkin seed oil

Yield: 2 quarts
Cook time: 2 hr 30 min

Directions:
    Preheat the oven to 350 degrees F.
    Cut each squash in half and discard the seeds.  Brush cut sides with 2 tablespoons of melted butter.  Season with salt, pepper, and nutmeg.  Arrange the squash cut side down on a rack placed in a baking tray and bake until tender, about 1 1/2 hours. Cool, scoop out the insides of the squash, and puree the flesh in a food processor (you should have about 4 cups of pureed squash). Reserve.
    In a medium stockpot, melt the remaining 4 tablespoons of butter.  Over low heat, sweat the onion. Do not allow it to brown. Add the pureed squash and cook over very low heat until heated through, stirring occasionally. Do not allow it to bubble up. Season with the salt, pepper, ginger, and cardamom.
    Pour in the stock and bring to a boil, still over low heat, stirring often. Cook about 20 minutes.
    In a small saucepan, heat the cream with rosemary sprig. Remove the rosemary and pour the cream into the soup. Transfer to  blender or food processor and process, in batches, for 2 to 3 minutes. Adjust the seasoning to taste.
    To serve, ladle the soup into heated bowls. Place a tablespoon of cranberry relish in the center, top with a dollop of cardamon cream, then sprinkle with chopped pecans. Drizzle pumpkin seed oil over soup.

Beef Stir-Fry with Carrots, Bell Peppers and Snow Peas

    2 tablespoons rice vinegar
    1 tablespoon reduced-sodium tamari (soy sauce)
    2 teaspoons grated fresh ginger
    2 cloves garlic, minced
    3/4 pound top sirloin steak, thinly sliced against the grain
    1/2 cup sliced shallots (from about 2 shallots)
    2 red bell peppers, thinly sliced
    4 carrots, thinly sliced
    1/2 pound snow peas, strings removed
    3 cups cooked brown rice
    1/4 cup chopped toasted cashews
    (Serves 4)

Direction:
    Combine vinegar, tamari, ginger and garlic in a medium bowl. Toss sliced beef in mixture and marinate in the refrigerator for 30 minutes.
    After beef has marinated, heat a large skillet over medium-high heat.  Add beef and marinade and cook until beef is just done to your liking, about 5 minutes. Remove beef and juices to a bowl, cover and keep warm. Add 1/2 cup water to the skillet, bring to a simmer, add shallots and cook 3 minutes or until tender. Stir in bell peppers and carrots. Reduce heat to medium and cover.  Cook until vegetables are just fork tender, 7 to 8 minutes, stirring once.  Uncover and increase heat to medium-high. Add snow peas and cook 2 minutes thoroughly.  Serve with brown rice and garnish with cashews.

Picture
0 Comments

Sex Drive-fast forward!

11/12/2012

1 Comment

 
Picture
Oysters have long been thought of as the aphrodisiac, but certain fruits and veggies may be more effective libido boosters.  Watermelon contains a natural substance called citrulline, which gets converted into an amino acid that boosts nitric oxide-a gas that relaxes blood vessels and increases blood flow to specific body parts.  Mushrooms are also known to get you in the mood.  They're a source of zinc, which has been shown to pump up testosterone in men who aren't consuming enough.

So forget about going to your local video store or convenience store.  Instead visit your local grocery store, pick up some fruits and veggies and make a meal that is sure to please.

Best of health,
Steve


1 Comment

Muscle Growth & Maintenance

11/5/2012

0 Comments

 
Picture
We tend to think of meat as muscle food, but it's only one piece of the puzzle.  Researchers at the Human Nutrition Research Center on Aging at Tufts University examined the link between muscle mass and potassium-rich fruits and vegetables.  After studying nearly 400 men and women for three years, they found that those who ate the most potassium maintained an average of 3.6 additional pounds of muscle compared to those who consumed half as much.  The daily goal for potassium is 4,700 mg per day, but most adults consume far less.  To up your intake, include one to two cups of fruits and vegetables at every meal. Potassium rich options include sweet potatoes, spinach, bananas, oranges, cantaloupe, beans, broccoli and avocado.

Combine these foods with plenty of water, rest and proper resistance training and your muscles will explode.......just like the picture.  Keep on pumpin!!


Steve

0 Comments

Berries help regulate blood-sugar

10/28/2012

0 Comments

 
Picture
You may not think of naturally sweet fruit as a blood-sugar regulator, but the research is impressive.  Berries, including bilberries, black currants, cranberries, blueberries and strawberries, have been shown to reduce blood sugar and insulin levels after meals.  Scientists believe that a key antioxidant in strawberries blocks the activity of an enzyme responsible for breaking starch into simple sugar-that means fewer simple sugars are released into the blood stream, thus lowering the blood sugar and the corresponding insulin response.  This is also key for weight control because insulin moves excess sugar into fat cells. 

Add berries to whole grain cereals, whip into smoothies or enjoy them as a dessert or snack.

Live well. Love life.
Steve

0 Comments

Are you getting what you are paying for?

10/23/2012

0 Comments

 
Picture
Congratulations!  You have decided to make a change in your health and have decided to invest in the guidance of a personal trainer to motivate you and guide you towards optimal health.  You have done your homework and hired someone with a qualified degree (hopefully Exercise Science or Athletic Training), 2-3 years of experience and a winning personality.

Your first session has just been completed and so far so good.  After your first week you are feeling better and wondering why you didn't do this years ago.  You have just finished your first month and things are going well..........as far as you know.  But are they?

Has your trainer reviewed your health history to determine what areas of health really need to be addressed?  Have they asked you for your most recent blood work to review withyou your HDL, glucose and triglyceride levels?  Have they asked you about your bone density results?  Have they educated you on the changes that are taking place internally from a cellular level?  Or in other words are they really concerned about your over-all health or just counting reps?

Your health is in their hands and you should be getting more than you think.  I have been educating my clients for over 20 years on what it takes to achieve optimal health and have continued to learn new concepts in health management.  Soon, I will be using specialized equipment to look at the health of my clients cells from a cellular level and how it is improving on a weekly basis.  In other words, I do far more than count reps.  If you would like to learn more just send me an email. I am here to help.

Steve

BTW.........That is Patty S. in the picture and she and her husband, Tom,  have done a wonderful job incorporating fitness and proper nutrition into their daily lifestyle.  Way to go guys!

0 Comments

A well balanced low-glycemic recipe that even your kids will love!

9/10/2012

0 Comments

 
Picture
Lemon Greek Salad

Ingredients for 2 servings:
14 oz. raw, boneless, skinless chicken breast (2-60z. servings)
1 cup cucumber (med.), chopped
1 cup red or orange bell pepper, chopped
1 cup tomatoes, chopped or sliced
1/4 cup black or green olives, chopped
2 Tbsp. fresh parsley, finely chopped
2 Tbsp. red onion, finely chopped
4-5 tsp lemon juice, fresh
1 tsp olive oil
1 clove of garlic, minced
1/4 cup of feta cheese


Preheat grill to med-high heat. Place chicken on grill when heated and cook about 5 min. on each side, or until chicken is thoroughly cooked and no longer pink.  Cut chicken into slices.  In a serving bowl, combine parsley, olives and garlic.  Whisk in 4 tsp of lemon juice and 1 tsp of olive oil.  Add cucumber, bell pepper, tomato and onion.  Toss to coat ingredients with dressing.  Add up to 1 tsp more lemon juice to taste.  Split salad into 2 servings and place 6 ozs of chicken and 1/4 cup of feta cheese on top of each salad and enjoy!

This a perfect example of a well balanced meal between proteins, carbs and fats.  Each of your meals should be well balanced so that you burn fat and not primarily sugars.

Live well. Love life.




0 Comments
<<Previous
    Join Our Email List
    Email:  
    For Email Marketing you can trust
    Picture

    Steve Collett

    20+ years of experience as a health coach, fitness professional and advocate of a healthy lifestyle.

    Archives

    March 2013
    February 2013
    November 2012
    October 2012
    September 2012
    March 2012
    January 2012
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    December 2010
    October 2010

    Categories

    All
    Activity Vs. Exercise
    Belly Fat
    Boost The Labido And Lose Weight.
    Cardiovascular Exercise
    Consistency Is The Key!
    Diabetes
    Dreaded Muffin Top
    Free Offer
    Frienships
    Give The Gift Of Massage And A Cruise
    Happiness
    Healthy Finances
    Healthy Lifestyle
    Healthy Living. Getting Started
    Healthy Motivation
    Healthy Shake Recipe Pre/post Workout
    Just Say No!
    Live Well. Love Life.
    Lose Weight
    Nutrition Is Key
    Nutrition Program
    Optimal Health-the Beginning
    Physical Therapy Starts May 3rd
    Preventing Cancer
    Skin Cancer
    Stress Management
    Success Story
    Target Heart Rate
    Temptations
    The Fitt Golfer
    Tour De Cure
    Water & Weight Loss
    Weight Loss

    RSS Feed

Our goal is to help you achieve optimal health!