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Thursday, May 10, 2012

More on the Benefits of Stair Climbing

I really liked this study: Abstract: Twenty-two sedentary college-aged women walked up 199 steps – more than you’re likely to find at home, but doable in a high-rise – in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum.

They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day,during the sixth and seventh weeks.

By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (”good”) cholesterol levels had increased.

Another article on stair climbing here:

Tuesday, May 8, 2012

Running on the Beach

Running on sand can be great exercise, but be careful when transitioning from pavement. The added resistance takes some getting used to, and you can injure yourself if you add exertion without conditioning your legs to the new surface first. A friend of mine recently blew out his knee by sprinting on the beach without any prior experience doing so.

Here's an article on running on sand. And another one that breaks down calories burned. 

Monday, April 30, 2012

Smoothie for a Monday

What's for breakfast? I just had a smoothie, let's see if I can remember what I dumped in the blender... 2 apples (1 gala, 1 grannie smith), 2 handfulls of Costco berry trinity (blueberry, blackberry, raspberry), 2 bananas, 2 handfulls of frozen "Normandy" vegetable mix from Costco (broccoli, squash - I removed the cauliflower as it's just bulk, not nutritionally-dense), 12oz water, 12oz DIET Splash (really hard to find the Diet Splash around here, so we stock up like crazy when we're able to track some down), 2 handfuls of spinach, 2 heaping tablesppons of Greek yogurt. Blend well for 50 seconds. Yield: 50oz of serious GO JUICE! Total prep/blend/drink/cleanup time: 14 mins.

Thursday, April 26, 2012

The SOURCE - FDA Web Site

Want the honest 411 on food? Why not go right to the source? Here's the FDA's take on whole milk - read it HERE.

Exercise Balls

Brought my exercise ball out of my attic yesterday and then found this site that has animated exercise ball routines. Enjoy!  

Wednesday, April 4, 2012

Who Made That Granola?

You can trace breakfast cereal back to gruel-eating ancient Greeks, but it wasn’t until the 19th century that the idea of eating cold cereal was embraced. In 1863, Dr. James Caleb Jackson, a health reformer who believed illness was rooted in the stomach, began experimenting with cold cereal to augment the mineral-spring treatments at his sanitarium in upstate New York. He baked graham flour into brittle cakes, which he then crumbled and baked again. It was not an immediate success; in fact, it was edible only when soaked in milk overnight. Even so, Jackson’s granulaas he called it, would soon have competition. It was not long before Dr. John Harvey Kellogg, a Michigan man with a sanitarium of his own, was also promoting a healthful cold cereal.  MORE...

Tuesday, April 3, 2012

Step to the Beat on Facebook!

Cruise on over to STTB on Facebook where I'm posting (almost) daily inspirational photos, smoothie recipes, and other stuff to keep you motivated and on-track with your exercise and healthy eating. 

Click HERE to be transported :)


Wednesday, March 28, 2012

Ready, Set, Blend!

This morning's smoothie: 1 apple, 1 banana, 1 heaping tablespoon of Greek yogurt, 2 tangerines, a handful of peeled baby carrots, huge handful of fresh spinach, scoop of whey protein powder, trinity of berries (blackberries, blueberries, raspberries - frozen Costco).

More on the STTB Facebook page HERE.

What's your favorite smoothie?

Avocados are NOT the Pits

Don't shy away from avocados. Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. 

One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K. 

More here:

Saturday, March 3, 2012

Smoothies - Oh Yeah!

NOT my smoothie, but same color! :)
Imagine this in a plain, ugly tumbler and you'll have a vision of what I make daily.

Been blending smoothies with my new Blendtec for a few weeks now - awesome. 

Some of my favorite variations:

Morning Maximum
Berry mix (raspberry, blueberry, blackberry)
Tropical fruit medley - mango, pineapple, papaya, strawberry
Small handful of walnuts and almonds (approx 1.5 ounces)

Protein Pro
Berry mix (raspberry, blueberry, blackberry)
Whey protein powder (Costco brand, chocolate)

Green Machine

What about yours?