High Blood Pressure: The Silent Killer

High Blood Pressure or Hypertension is known as the silent killer. It is a condition that occurs without symptoms for many years and in most cases the cause is unknown. Genetic or environmental are the most explained reasons.

Blood pressure is the pressure your blood gives against your blood vessel walls as your heart pumps. Blood pressure rises with each heartbeat and falls when the heart relaxes between beats despite the fact that there is always pressure between the beats in the arteries.

Blood pressure is measured in millimeters of mercury. Normal blood pressure in adults should be less than 120/80 mm Hg. The higher, or top, number is called systolic pressure and represents the pressure at the peak of each heartbeat. It represents the when your heart is squeezing out the blood and the lower, or bottom; number is called diastolic and represents the pressure when the heart is resting between beats and filling with blood.

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Podcasts for Keeping a Healthy Lifestyle

Check out these great podcasts for keeping a healthy and well-rounded lifestyle!

The Fit Coast- Your Fitness and Nutrition Podcast:                                  

These podcasts have everything you need from nutrition facts and life lessons to exercise tips. Get inspired with great tips of how to live a positive lifestyle and how to eat to stay healthy and fit. Find the right podcast for you as a fitness professional.

URL:http://thefitcast.com/category/podcast-episodes

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You Are What You Eat: The Chicken and the Egg Part 1

This part of the series covers various types of poultry, not just chicken, as well as what they lay — eggs. All too often, people limit their fare to the point where what they eat is so boring that they either become compulsive, binge, or give up altogether. There is more to life than boiled, skinless chicken breast.That said, allow me contradict myself immediately by saying that every fitness foodie’s freezer should contain a large bag of flash-frozen boneless, skinless chicken breasts! As long as you know how to prepare them properly, they’re easy, quick and delicious, but don’t limit yourself. Live a little and enjoy Nature’s bounty.

Chicken – Since we’re on the subject, let’s start with the most common form of poultry in the United States. Like beef, there are several different varieties, such as capons (a castrated rooster – the same idea as a steer), roasters (usually large), fryers (the most common) and stewing hens (old layers used for making soup). Because of the demand, you can purchase either a whole chicken; what’s often termed “best of fryer” which leaves out the bonier parts; or only one part, such as drummettes, which are often prepared with a hot sauce for messy, albeit delicious, appetizers.

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Pre and Post Workout Snacks

Looking to maximize your workout? Follow these steps to best nourish your body before working out and to launch recovery mode after a great workout.

Step 1: Hydrate, hydrate, hydrate!

Although it seems like a simple task, it is absolutely essential! The body needs to be hydrated in order to process calories and have energy available for use. Without being hydrated, there is little your body can do to produce fuel.

Step 2: Pre-Workout Snack
The main goal of your pre-workout meal is to provide energy for your muscles to use. When it comes to fueling your body, timing, and consistency of your meal are the two most important things to focus on. So the best advice is to consume foods that are easy to digest and to allow the proper amount of time to digest.

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Creating a Group Nutrition Program

The role of the fitness professional is changing. There is a new reality of doing business within the fitness industry. How many new fitness businesses opened in your area in the last year? The trends are indicating that more fitness professionals are specializing in a niche market yet broadening their service offerings for that target market.

The old 60-minute one to one fitness programs you were currently running are soon to be extinct in favor of group workouts that are shorter in duration but more intense that come with follow along nutrition programs.

How do you evolve your client programming to keep up with the changing fitness business?

Why not offer a group nutrition program? Yes, a group nutrition program. The number one reason your clients come to you is for weight loss so how are you helping them during the other 165 hours of their week when they aren’t working out with you?

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The Trainer Fuel Experiment

“As fitness professionals, we sometimes go a little overboard when trying to prove a point, or, at least, I know I do. This article and 6-day wellness journal are based on a true story of a personal nutrition experiment I conducted (on myself) back in 2009.”

December 13th Sunday 2009

Today I’m going to start an experiment to help a few of my clients better understand some of the nutritional theories and methodologies that I have learned, used and applied over the years. Why am I doing this experiment? Well, I have a few clients who are on the fence regarding the importance of specified energy sources and daily healthy food choices for each individual person. And, some still have doubts that everyone is different and will react differently to all sorts of foods (the good, bad and indifferent). Now, I’m not saying it is an easy process to figure this out, but it is important and it is well worth it, trust me! There has been a lot of trial and error for my clients and me over the years (and let’s not count how many total years it has been, we can just say a lot).

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Glorious (Injurious) Gluten

Every now and then I am reminded of, what has become old hat to me,  the new “shiny object” (to avoid) for some. This particular shiny object I am referring to is Gluten.

Before I even venture down this path, I want to be very clear about something; while I may have done enough independent research, out of sheer necessity, and visited enough healthcare facilities to be awarded an honorary degree, I am NOT a Doctor. I’m not even a Phlebotomist.

All my life I’ve been a bit of a medical oddity. There’s been nothing textbook about my body, and the way it responds to “modern” medicine. I could ramble about my medical history for days. Unfortunately, no matter how many times, or how many people have attempted to dissect it, the puzzle pieces never seem to match up. I won’t bore you with my complete medical history, as there simply isn’t enough Ritalin in this world to hold anyone’s attention for that. Not even my own. Yes, you can add Attention Deficit Disorder to that loooooooong list.

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Avoiding Fat Traps during Summer Travel

People train vigorously through the winter and spring preparing for the summer season. June 21 will be the first official day of summer and with it begins a period of travel and leisure for many families and individuals. It feels great when your perseverance and tenacity in training translates into a lean and healthy body. Unfortunately time spent traveling in cars, campers, and planes or the time spent in hotels can compromise all of your hard work and sacrifices you made preparing for summer. With a few considerations for summertime travel, you can still have a great time and stay in top shape.

Many of us will travel by car to our favorite destinations. Time spent on the road can reek havoc on your nutrition if you do not prepare in advance. Here are a few tips to consider when traveling on the road.

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You Are What You Eat, Part 10: Seasoned Oils

Some of the most convenient, not to mention taste-enhancing items in a home kitchen are pre-blended oils and spices. They can be used on salads by themselves or to make salad dressings. Unless made with Flax or another Essential Fatty Acid blend, which are destroyed by high heat, they can be used to cook any number of dishes, from eggs to vegetables to meats.

Flax oil is very rich in Omega 3 fatty acids (“Fats That Heal, Fats That Kill,” page 283). Assuming that you don’t eat it to the exclusion of other oils and that you are eating your fair share of meat and other fats, a tablespoon or two of flax oil a day is probably to your benefit. Most of us have diets that are unbalanced between Omega 3 and Omega 6, i.e. we consume too many Omega 6’s, so this is one way to remedy the situation.

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Seared Shrimp, Muscles & Scallop Pasta w/Lemon Chardonnay Butter Sauce

– 6oz Angel Hair or Linguini Pasta

– 6 Shrimp (any count size)
– 4 Green Lipped Mussels 6 Small Scallops
– 1 tsp Chopped Garlic
– 1 Lemon
– 2oz Grated Romano Cheese (or Parmesan)
– 4oz Chardonnay
– 1 Tbsp Olive Oil
– 2 Tbsp Butter
– Salt to taste
– Pepper to taste

  1. Cook pasta according to package instructions.
  2. Heat a sauté pan over medium heat and add olive oil.
  3. Add the scallops and sear 2-3 minutes each side.
  4. Add shrimp and garlic and heat 15-20 seconds or until the aroma from the garlic is noticeable.
  5. Squeeze in the lemon juice and add mussels and Chardonnay. Cover with lid for 30-45 seconds or until the mussels are open.
  6. Add butter, salt and pepper to season.
  7. Add pasta and toss until pasta is hot then add Romano cheese to tighten sauce.
  8. Heat 2-3 minutes until cheese melts and the sauce tightens.
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Videos

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