Today's Fitness Tip

Daily fitness and wellness tips


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Mediterranean diet reduces the risk of heart disease..and you may just lose some weight!

MediterainianThere are many diets out there, and sometimes it could be hard trying to decide which one is for you, and sometimes it can be difficult, as some diets are strict, bland, or boring, which can make them hard to stick to.
The Mediterranean diet is not one of these! This diet consists of flavorful fruits, vegetables, and colorful meals.
The Mediterranean diet emphasizes:
• Getting plenty of exercise
• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Drinking red wine in moderation (optional)
Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.


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Only 25 Calories in a Cup of Cauliflower

cauliflowerCauliflower is a cruciferous vegetable, cousin to broccoli. It is rich in antioxidants and nutrient filled. Cauliflower is rich in vitamin C, vitamin K, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
Cauliflower contains sulforaphane which may aid cancer patients. Reports show it kills cancer stem cells and slows tumor growth.
With only 25 calories in a cup, there is every reason to add this to your menu!


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Ask Coach Jackie: Can I “make up” for weekend splurges?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The weekend represents about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters usually lose weight during the week, but stop losing weight on the weekend because they ate too much. By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating. When it comes to shedding pounds, consistency is key. Aim to consume a similar number of calories on Tuesday as you would on Saturday. Weigh yourself on Friday and again on Monday. Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.


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An Apple a Day…Well You know the Rest :-)

An Apple a Day…Well You know the Rest ..:-)

Apples are a tasty and nutrition food. Juicy, crunchy and delicious, apples are a wonderful autumn treat here in Pennsylvania. With a medium size apple having only 95 calories why not have an apple a day?

Apples are antioxidant rich. They contain pectin which has a long list of healthful benefits.

Apples are packed with Vitamin C and B to help you stay healthy.

Apples have dietary fiber which can help lower your cholesterol.

The sweetness in an apple can satisfy your sweet tooth. Grab an apple instead of a candy bar. It will satisfy without any guilt afterwards!apples


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Do Not Skip Meals to Lose Weight

Do Not Skip Meals to Lose Weight

Do Not Skip Meals to Lose Weight

By skipping a meal you are training your metabolism to slow down.  Your body goes into starvation mode and begins to slow down to try and store fat.  It is are bodies way of keeping us alive.

Instead of skipping a meal to lose weight, plan your meals ahead of time and pack them.  Plan on having 5-6 small meals throughout the day.  All meals should consist of lean protein to keep you full and satisfied and lots of non-starchy veggies.  Add some fruit, starches and good fat as well.  If you are trying to lose weight, go easier on the starches, fruit and fats- but do add some to keep your meals balanced.

Never skip meals!!


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I Blog for “Bob” (and others who need motivation)

d6ae4a3b99eb526615eeaef1a888171f_5pkqI Blog for “Bob” (and others who need motivation)

Several months ago I began to training a man, let’s call him“Bob”. When we met he weighed 263 pounds on a 5’6” frame (he is rather big boned!). His body fat percentage was 38.4%
Bob is an accomplished businessman who doesn’t have time or energy to take proper care of himself. He travels often. He spends time at airports and hotels where he wasn’t eating the most nutritious food. Then there are the business lunches and dinners which require, according to Bob, steak, wine, sometimes even dessert and after dinner drinks. Weekend golf with clients during the warm weather can involve poor choices such as hotdogs for lunch (“that’s all they offered”, he said) and maybe cocktails on the course.
Lifestyle and poor food choices zap Bob’s energy. In the early morning, which would be a perfect time for him to exercise, he’s tired. Lots of things on his mind: family, his workweek, making travel arrangements….he doesn’t sleep well. He often complains of aches and pains, lower back, shoulders and legs.
He does exercise with me once or twice per week when he is in town.
I asked “Bob” if I sent him a daily email to remind him to eat healthy, to exercise, to stretch, to meditate, etc., did he think that would help him to get on the right track? He responded “Yes, I think it would help me.”
Well I am thrilled to report that by sending “Bob” a daily message he has a weight loss of 30 pounds and has dropped his body fat down several points as well. He’s eating clean, nutritious foods. He’s stronger, leaner and much fitter. He’s planning on taking up biking again, a sport he enjoyed and raced in when he was younger. He has set a new goal to drop down to 195 pounds in a reasonable amount of time.
Congratulation “Bob”! I am here to help you on your journey!
Happily, I Blog for Bob 🙂


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ASK COACH JACKIE

ASK COACH JACKIEd6ae4a3b99eb526615eeaef1a888171f_5pkq

1-Should I stop eating all carbs to lose weight? M., Little Falls, NJ

Jackie :Your body needs carbs. Fruits and vegetables are also carbohydrates. Try cutting out the unhealthy carbs/starches such as: sugar and refined flour products. Do eat fruits and leafy greens. Whole grain breads, brown rice and sweet potatoes which are good starches. Also ramp up your workouts to torch more calories.

2-How much protein should I consume daily? I am a 34 year old male. T., Clifton, NJ

Jackie: In general, it is recommended that 10-35% of your daily calories come from protein. According to The Center for Disease Control (www.cdc.gov) suggests the recommended daily allowance for protein for men ages 19-70+ is 56 grams daily. Women ages 19-70+ should be consuming 46 grams daily. So you should be consuming around 56 grams per day.

3-How much water do you recommend I drink daily? I am a 40 year old male and weigh 175lbs. B., Tamaqua, PA

Jackie: The Institute of Medicine states a healthy male adult should drink roughly 3 liters about 13 cups of total beverages a day. For women, 2.2 liters about 9 cups of beverages is adequate. This fluid consumption pertains to healthy adults living in temperate climates.


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The 5 Foods to Fire Up Your Metabolism

The 5 Foods to Fire Up Your Metabolism

1- Eat a Balanced Breakfast

 Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.

2- Vinegar

Red, white and apple cider vinegar will crank up your metabolism.  It is used to treat metabolic disordered.  Vinegar consumed with food lowers blood sugar.

  3- Green tea

Along with being a powerful antioxidant,  green tea increases your metabolism thus aids in burning fat.

Other benefits are mood enhancement, helps prevent heart disease and cancer. Drink 2-3 servings per day.

4- Spicy foods

Hot and spicy foods such as jalapenos peppers can shift your metabolism into high gear.

The capsaicin stimulates hormones which release adrenaline to burn fat.

5- Water

Drinking eight 8 ounce glasses per day of cold or ice water an extra 100 calories per day!

Due to stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.


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Are You an Emotional Eater?

Are You an Emotional Eater?

Have you ever reached for food for reasons other than hunger and nutriment?  Have you ever opened the refrigerator door looking for a snack out of boredom?  Do you celebrate by going out to dinner? Do you reach for food when you are stressed or anxious? Do you ever crave” comfort food?”

If you answered “yes” to any of the above questions then you are an emotional eater.

Cartoon Kids Baking Cookies/eps Stock Images - 18973804

Think about this:  When  you were a baby and started crying your mother gave you a bottle.  When you were a child and fell down, perhaps your mother gave you a cookie to ease the pain. When you finished the school year , your teacher  threw  a class party with all kinds of tasty treats. When your team won their ball game the coach took the team out for pizza.  When you were promoted at work you were taken out for lunch.  After a bad date you grabbed the container of Haagen Daz.

As you can see, we are programmed from very early on to use food as reward and a pacifier to ease pain.  This programming is rooted deep in our subconscious minds.

stress : Concept image of handsome young businessman, who has a problem with lot of working tasks to solve and he is overloaded  Isolated on grunge background  Stock Photo

Can you reprogram your subconscious mind to remove negative habits?

The answer is “yes!”

The first thing to do is to identify the emotion. We can then work on replacing the negative response, eating, with a positive one.  For example, if you typically reach for food as  a reward, you new response might be to buy yourself a little gift. Another example, if you are a stress eater, meaning you reach for food when you are anxious or under pressure, you might benefit by learning to meditate.

Do you overeat when dining out with friends? Your new response might be to order something healthful on the menu and drink plenty of water throughout the dining out experience. Pay attention more to the conversation.  Enjoy and be grateful for the time you spend with your friends.

If you are a late night snacker perhaps you need to get to bed earlier???!!