kate gosselin hot: Health and Fitness

Friday, November 12, 2010

Walk Your Way To A Healthier You!

With all of the conveniences that modern technology brings, it’s no surprise that many of us could use a little more exercise throughout the day. A study performed in 2003, analyzed 1,136 Americans hooked up to pedometers for two days to measure an average person’s level of activity today. The findings were posted in the October issue of Medicine & Science in Sports & Exercise, where they found that Americans on average took only 5,117 steps per day. Sounds like a lot, right? When compared with the other countries globally, countries such as Japan, Switzerland, and Australia, literally walked circles around Americans with a whopping 9,700 steps.

To put this in perspective, according to one professor of kinesiology a person is considered sedentary if they take less than 5,000 steps a day. Surely, walking from the recliner to the refrigerator to get a second serving of dessert helped Americans squeak by to be considered “average”. Not all Americans in the study were bad examples - Amish men and women took between 14,000 and 18,000 steps or walked roughly 7 to 9 miles!

Wonder how you measure up? There are many pedometers on the market, so why not try one out? The new iPod nano even comes with one built-in. If you are not getting the recommended 10,000 steps for optimum health, you might want to start thinking of ways to integrate more physical activity into your day. Parking further from the grocery store, going for a walk at lunch time, taking the stairs or even a little retail therapy are all great ways to increase your daily activity help you work towards a more healthier you!

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Monday, November 8, 2010

Eating For Your Blood Type

We are living in a culture where obesity is a national health problem and instant gratification is king. It seems every time we turn around there is a new “fad diet” boasting quick and easy results. The “no carb” diet, the “cleanse” diet, the “liquid” diet. Just to name a few.

Let’s face it, we are living in a world of quick fixes and expanding waistlines. There are few people I know that aren’t up for losing a few pounds. The only downfall is that few quick and easy methods are safe. The problem arises when we compromise our long-term health for instant gratification. So..what’s an American to do?

Personally, I have always been a big fan of healthy, natural nutrition. If you eat close to nature and listen to your body, you should be able to lose weight AND live a long, healthy life. The most recent natural diet fad is called eating for your blood type. Basically, it is a way to give your body the natural foods it needs based on your individual genetic make up determined by your blood type.

Currently, blood type O is the most prevalent in the US. Type A comes in second followed by B and finally AB. There is literally a mass of reading materials related to this simple concept so I decided to simplify the important stuff. Below you will find a list I have composed of all the foods that should be avoided for ALL blood types, foods that are neutral and/or beneficial for all blood types and finally, all of the foods that are beneficial for each blood type.

Of course, individual diabetic needs will vary from person to person; so make sure you double check with your Doctor before overhauling your diet completely. Enjoy.

Carin E. Brochu

NASM CPT

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Wednesday, October 20, 2010

Healthy Recipes for a Wholesome Diet

Food is not only our main source of energy and nutrition, but also a huge factor in how we schedule our day to day activities. This makes food pretty important in the big scheme of things wouldn’t you agree?

Where Does Your Food Come From?

When buying food, sustainability should be as much of a concern as quality. I am a huge proponent of organic, sustainable, local food. We are very lucky living here in Orlando to have several local ranches and farms who supply lots of fresh produce, beef, eggs, breads and even vegan cupcakes. When you support your local farms you help the local economy, reduce carbon emissions, get good quality, healthy food, and protect green spaces.

Look into your local Co-op http://homegrown.locallygrown.net/welcome to find out how easy it is to get the local, nutritionally dense food you need to get fit and healthy!

Choose Your Food Wisely

Now that you are on the right track, you’ll want to follow these few simple tips as you try to lose weight and get fit.

The first tip relates to the early morning omelet especially when eating out, always ask for egg whites. One egg has about 6 grams of fat in it. That alone is not an unhealthy amount, but how many times have you had a one egg omelet for breakfast? The fat adds up quick. At home you can use several egg whites, but try to limit yourself to one whole egg.

The second tip relates to butter, always ask for no butter on whatever meal you are ordering. Don’t be afraid to ask for changes. No one is going to spit in your food. I mean let’s be rational. Asking for your meal a special way is common in our country today. With all the food allergies and special diets people are on you will not be the first person to ask for changes to your menu order.

The last tip for now is please watch the cheese! I love cheese, but the fat and calories add up quick so it’s on my watch list of occasional foods in moderation. There are several very good low fat cheeses on the market with plenty of flavor. Goat cheese and low fat feta are two good examples. 2% cheese is better than fat free because it still has great taste and will satisfy your desire.

Before you begin to have negative thoughts about lack of taste and flavor ask yourself if you are happy with the current state of your health and fitness. My guess is you are not or you wouldn’t be reading this article. Try these tips and I promise you will not be disappointed. I’ve included a few recipes to help you get started. Keep an open mind and you will eat yourself into a healthier you!

Breakfast

Oikos Organic Greek Yogurt, made by Stonyfield is a great addition to any breakfast and as a snack during the day.

Here’s a terrific breakfast idea from The Eat-Clean Diet Cookbook. Feel free to play with the type and amount of spices. I found that nutmeg can be a nice addition and I usually add more cinnamon than is called for.

Power Oatmeal Pancakes

Preparation:

Place all ingredients except beaten egg whites in a food processor and pulse or blend until mixture is uniform. Pour blended ingredients into a bowl and add the egg whites. Fold until just blended. Prepare a griddle with cooking spray. Ladle pancake mixture onto griddle and cook until both sides are browned.

Ingredients:

6 egg whites, beaten until fluffy

½ cup low-fat cottage cheese

1 scoop whey protein powder (Isopure blends nicely)

½ cup oatmeal, uncooked

¼ cup wheat germ

¼ cup flax seed

1 tsp baking powder

1 Tbsp canola oil

½ tsp cinnamon

Spectrum Naturals High Heat Canola spray oil

Wholesome Tips: Instead of ruining the whole thing with sugar laden syrups try topping your pancakes with unsweetened applesauce. Another trick is to use ½ cup of frozen berries, microwave for 20 seconds and pour atop the pancakes.

Snack

Whole-grain Toast with Goat Cheese and Raspberries

Toast sliced whole-grain bread; let cool slightly. Spread with goat cheese, top with raspberries (fresh or frozen will do), mash with a fork, and drizzle a little honey on top. YUM!

Lunch

Chunky Greek Salad with Chickpeas

Mix together ½ cup each cucumber, chopped tomato and red and green organic pepper. Add ½ cup chickpeas, rinsed and drained; 5 Kalamata olives, pitted and sliced. Toss with 2 tablespoons red wine vinegar and ½ tablespoon olive oil. Sprinkle with 2 tablespoons crumbled reduced-fat feta.

Dinner

Thai Style Wrap

2 cups diced cooked chicken breast

3 cups shredded cabbage

1 cup shredded carrot

1 medium red bell pepper, thinly sliced

1 medium red onion, thinly sliced

1 can pineapple tidbits drained but keep the juice

1 cup of peanut sauce (Whole Foods has a good brand)

6 (10 inch) whole wheat tortilla shells

In large bowl combine chicken, cabbage, carrots, bell pepper, onion, pineapple, 1-2 tablespoons pineapple juice and peanut sauce. Let mixture sit in refrigerator for 15 minutes. Divide mixture evenly among each tortilla. Roll up and serve! Serves 6.

Sage Hansen

Personal Trainer

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Tuesday, October 5, 2010

A Good Excuse to Stay Home from the Gym!

If you are like the rest of us and don’t spring out of bed for a 5am run, we want to let you in on a little secret…try a personal trainer! Personal training is something that was once thought of to be a luxury service, however, in the economy’s state many services, including personal training, are much more affordable and attainable.

Today, many ambitious personal trainers are actively marketing their services and trying to grow their clientele base in creative ways. A recent article in the New York Times, suggests finding a reputable personal trainer and putting your negotiating skills to work in order to get the best deal. Offering to trade services, refer friends or form partnerships are all options that could prove to be beneficial.

If you prefer to work out in the privacy of your own home, over the steam room or latest amenities of a gym - or find it difficult to make time in your busy schedule fit your workout in during gym hours, then this might be a great alternative for you! Personal trainers are a fantastic resource for helping you reach your fitness goals.

Here at our Orlando Plastic Surgery, Skin Care and Hair Restoration Center, we refer our patients to Sage Hansen and Carin Brochu - two highly skilled and sought after personal trainers in the Orlando area. Call today to set up your personal consultation and be on your way to a more healthy and tone body!

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Friday, September 10, 2010

Is the Marriage of Exercise and Plastic Surgery an Anomaly?

Recently, I was perusing through the book “You on a Diet” by Michael Roizen, M.D. and Mehmet Oz, M.D. when I came upon a section about plastic surgery. They began by explaining the most common procedures, not as comprehensively as Dr Soto does in his blogs but that’s not what caught my eye. What I found exciting was their mention of the importance of exercise before having plastic surgery. They suggested you “train” for surgery much as you would a “road race”. That the outcome of the surgery would be better and the recovery would be less if one was to prepare by being stronger and healthier beforehand. This marriage of plastic surgery and exercise and health is not one which had occurred to me before and I thought I should give it a little more examination.

As a fitness professional, I would say that exercise is the best and safest way to improve the appearance of the body. Exercise not only improves your appearance, it helps you tighten and strengthen your body overall. According to the Mayo Clinic exercise improves your mood, combats chronic diseases, helps you manage your weight, promotes better sleep and can “put spark back in your sex life”. It has also been shown to reduce stress. From what I’ve read, I believe most plastic surgeons would agree that implementing exercise into your daily routine, even as little as 30 minutes 3-4 times a week is beneficial.

So where is the relationship between exercise and plastic surgery? Obviously I’m an advocate of exercise and heath in every aspect of life. I’ve seen and lived the amazing benefits exercise has to offer. However, like you I am one of the many people who have considered plastic surgery. If you have a great deal of excess skin for example, be it from weight loss or child birth, there is no amount of exercise that will eliminate all of your excess sag.

I recently underwent what I learned is called the “Mommy Makeover”. This is a procedure that includes a breast augmentation and a tummy tuck at the same time. You can imagine how my personal experience helped to confirm the importance of exercise and fitness in conjunction with plastic surgery. It’s now seven weeks since my surgery and although my tummy tuck is still healing I feel great! It’s clear that by implementing cardiovascular and weight training along with proper stretching into your daily routine, your body will be more prepared for your surgery. After surgery you will need to be sedentary for four to six weeks depending on what your procedure is. Being strong and fit just makes the post-surgery recovery easier and helps you to bounce back sooner.

If you are several months out from your plastic surgery procedure, I recommend beginning a fitness program by performing 30 to 60 minutes of cardiovascular training 4-5 days a week, at least 30-60 minutes of weight training 2-3 days a week, and stretching 4-5 days a week. Rest is also an important pre-surgery recommendation. Proper rest will ensure safety and success! There may be certain exercises which would not be in your best interest before surgery so always stay in close contact with your physician.

During my Mommy Makeover experience, I found Dr. Soto and his team to be thorough, compassionate and highly skilled. If I must say so, they did an amazing job! I’m very happy with the results of my surgery and feel it was well worth it. However, I’m happy that I was physically prepared for it because it was no walk in the park. Many people have the perception that plastic surgery is an easy fix compared to exercise. Be aware that it is not easy physically or mentally. A healthier, more realistic approach would be the marriage of both exercise in conjunction with plastic surgery.

Sage Hansen NSCA-CPT, RYT

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Monday, August 30, 2010

Safeguard Your Most Important Asset with Vitamins E and D

That’s right, your noggin. Recent research is finding links between diets with adequate amounts of vitamin D and E and lowered risks of developing Dementia and Alzheimer’s disease. There are no promises that ingesting these vitamins will guarantee that you will never have these diseases, but if there is a chance that they may help, isn’t it worth it? Here are some healthy foods that contain Vitamin E and Vitamin D…

Vitamin E

Almonds

Avocados

Eggs

Nuts

Seeds

Wholegrains

Spinach

Broccoli

Soybeans

Kiwi

Mango

Liver

Yams

Kale

Vitamin D is mainly produced in the skin after exposure to ultraviolet B light from the sun, but it can also be derived from the following natural food sources….

Catfish

Salmon

Mackerel

Sardines

Tuna

Whole Eggs

Mushrooms

Vitamin D and E can be found in supplements, but these vitamins are more likely to be absorbed properly if eaten in their natural form. Also, consuming whole natural foods as opposed to taking vitamin supplements will limit instances of over consumption and potential toxicity due to excess supplementation.

Carin Brochu

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Monday, August 23, 2010

The Healthy Hair Menu

Next time you start to blame the weather (or your new hairstylist) for your drab hair style, you should know there is another factor that could be bringing down your ‘do. The same way that diet affects the rest of the body, it also affects the condition of your hair. Here are some helpful tips on what foods you can add to your diet to improve the health of your hair!

For Damaged Hair

For more luscious locks, add protein and dark green veggies to your diet. This will improve the condition of the hair and give it an overall healthier look. Calcium found in low fat dairy products is also vital for healthy hair growth.

Foods to Try: Beans, Eggs, Yogurt, Cottage Cheese

For Out of Control Dandruff

To get rid of embarrassing dandruff, eat more Zinc! Eating foods containing Zinc will help repair damaged hair and also reduce dandruff.

Foods to Try: Whole Grain Bread, Whole Grain Breakfast Cereal, Oysters (also an aphrodisiac!)

For a Dry Scalp

If you have a dry scalp, increase your intake of Omega-3 fatty acids and Vitamin A which both act as a natural conditioner for the scalp.

Foods to Try: Walnuts, Salmon, Grape Fruit, Carrots

For Dry & Brittle Hair

Brittle hair can be the result of a diet low in Omega-3 fatty acids, Zinc, Vitamins A and E, and Biotin which protects the follicle against dryness, graying, and breakage.

Foods to Try: Nuts, Green Leafy Vegetables, Cod, Avocado

For Oily Hair

Vitamins A and C help your body to create Sebum - a natural moisturizer that will help regulate natural oils and keep your hair hydrated. Eliminate foods with saturated oils and be sure to include more raw foods in your diet.

Foods to Try: Raw Sushi, Oranges, Strawberries, Raw Broccoli

For Preventing Hair Loss

The mineral, Silica, is believed to slow down hair loss and possibly prevent it.

Foods to Try: Peppers, Potatoes, and Sprouts

For Dull Hair

An Omega-6 fatty acid, GLA, promotes healthy hair growth and nourishes hair strands giving your mane a natural shine. Copper can also help prevent the loss of hair pigmentation.

Foods to Try: Lean Meats, Cold Water Fish, Wheatgrass and Algae, Sesame Seeds, Nuts, Mushrooms

NOT on the Menu:

Alcohol, Coffee, Black Tea, and Sugar

Stay away from these foods! These substances can prevent the absorption of vitamins and minerals needed to maintain beautiful, healthy hair!

Keep in mind that dietary changes only affect new hair growth - it will take a few months before you will notice improvements in your hair’s condition! Combining the proper diet with daily moisturizing shampoo and conditioning treatments will lead to optimal results!

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Friday, August 20, 2010

Zeltiq Diaries: CoolSculpting by Zeltiq Results!

Extra fat around the waist, hips and thighs can make clothes fit poorly and show bumps and lumps through summer's clingier clothing! CoolSculpting by Zeltiq uses a special cooling technology to permanently remove unwanted fat - without surgery, downtime, anesthesia and scarring.

Take a quick look at our interview with Central Florida's very first CoolSculpting patient, as she shares her treatment experience and talks about her results with Board Certified Plastic Surgeon, Dr. Armando Soto.

CoolSculpting Event

If you are interested in body contouring, it is important to have your questions answered by an expert. Join us on Tuesday, September 7th at 4:00pm for an informative session on CoolSculpting. Complimentary consultations will be available for anyone interested. Space is limited, so be sure to reserve your seat today! 407.218.4550

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Monday, August 16, 2010

7 Ways to Brighten Your Work Day

Perk Up Your Work Day!

Move.

Any kind of activity or exercise will help boost your energy to get you through the day. Even just 20 minutes of aerobic exercise in the morning can improve your energy level for up to12 hours. Moving around will also help you relieve stress, fight fatigue, get your brain working and blood pumping. If waking up earlier for a quick jog before work is not for you, try running office errands or taking the long way around the facility to deliver a message in person instead via email.

Escape.

Everyone needs a little time for themselves (some more than others!) to clear their minds. Escaping from your daily routine will refresh your mind making room for new, creative ideas. Try going for a nice, quiet drive to release stress and get away for a bit. Or just stepping out of the office for some fresh air and sunshine is a good way to take your mind off your busy day. Another trick is to decorate your office space with pictures of loved ones to look at once in a while to make you smile!

Smell.

Believe it or not, many think that certain smells can affect your mood and alertness, and it doesn’t hurt that these scents are also delicious! Here are a few of the common scents considered to stop fatigue before it starts...

To increase alertness try eating a peppermint or light a pine or citrus scented candle. Plug-ins or air freshener sprays may be more office friendly! To improve your focus, go with a cinnamon scent. Beware, as this may also cause a sweet tooth! To wind down at the end of an exhausting work day light a lavender candle or use lavender bubble bath to relieve stress.

Sleep.

When work becomes overwhelming, usually the first thing to go is sleep. Unfortunately for those who cut back on Zzz’s, an efficient amount of sleep is necessary to make it through the work day. Getting less than 7-8 hours of sleep can lead to much more than just tired eyes. Weight gain, rapid signs of aging, depression, anxiety, poor decision making, and a decrease in your immune system are all effects of sleep deprivation. So put down your work and get some rest!

Eat.

You’re right. There is a healthier way to stay awake during the day other than guzzling Red Bulls! In the long run, your body will function more effectively and efficiently on water than energy drinks packed with chemicals (who would’ve thought!). Also, eating a light snack every 2-3 hours will improve your concentration. Be sure to avoid high sugar or high carb foods that will make you crash after eating. I recommend fresh fruits and veggies!

And the #1 rule: Don’t forget to eat breakfast! It’s crowned the most important meal of the day for good reason! Research shows that if you have two students of equal intelligence and you give one a healthy breakfast and leave the other empty-bellied, the one with a full tummy will outperform the other. Starving yourself can lead to headaches and exhaustion, but eating just the right amount of good food will make a noticeable difference in your energy and performance level!

Laugh.

Jokes aside, laughing is scientifically proven to reduce stress hormone levels! So find some form of comic relief during your long day at work, whether it be a funny joke with a co-worker or a silly youtube video. It will boost your mood and maybe even lift the spirits of those around you too!

Play.

Find the time to play after work. The average person works 8 hours a day and sleeps for 8.5 hours, for the other 7.5 hours left try to dedicate an hour or two to do something you love with those you love. Making time for friends and family relieves stress and gives you something exciting to look forward to!

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Tuesday, August 3, 2010

How To Get Back Into a Workout Routine

We are all guilty of it. A late day at the office, cocktails out with friends, or the latest episode of “The Bachelorette”, there are always things in life that come up that may be “more important” than making it to the gym as often as we should. Once you miss a few workouts, it is a slippery slope to finding cobwebs in your running shoes. Whether it has been a week or a month, here are a few tips to help you get motivated:

Get into your gym clothes. This small step has great powers if you don’t already change into them the moment you get home as your go to “comfy clothes”.

Work out for 10 minutes (or tell yourself that). Getting to the gym or outside for a run is half of the battle. Once you are there and have pushed yourself into doing the 10 minutes, ask yourself: “what is another 5 or 10 minutes?”. Slowly, you will be able to build up if you just do a little bit more than the your last workout.

Find a Workout Buddy. Having someone to hold you accountable will make working out more fun as well as giving you a boost if you have a competitive nature. Turn it into a game, whoever skips out on a workout picks up the tab for lunch! You could also team up and try a sport, such as tennis, to turn your workout into a fun and competitive game.

Put down the bag of chips. If you are munching on junk, you will not have the energy you need to workout. Greasy and sugary foods will temporarily give you an energy fix, but leave you feeling sluggish and tired.

Set a Goal. Trying to lose 5 pounds, fit back into your “skinny” jeans, or complete a half marathon? Whatever your goal is, write it down and place it somewhere where you will see it everyday to motivate yourself. If you are trying to get back into a certain article of clothing, find a picture of you looking your best and put it on the refrigerator. It may sound silly, but it may be the key to giving you that nudge of extra inspiration.

Reward yourself. Have you been eyeing a cute new pair of shoes or handbag? After setting a goal (and meeting it), reward yourself along the way with something other than a sweet treat.

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