Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Menopause Monday – Fight Symptoms Naturally! July 14, 2014

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My favourites are Sage & Lemon Balm tea, restricting coffee, alcohol and nicotine goes well with a clean eating, healthy lifestyle.
I regularly use red beets in my diet – either chopped into salad or shredded in wraps and an essential ingredient to my daily veggie smoothies.

I’ve found smoothies the easiest way to get the 5 minimum and ideal 9 vegetables every day. I go for any dark green or red veg, then add a little fruit from thin skinned berries.

My research has led me towards raspberries, grapes and blueberries for fruits.

The vegetables I use are spinach, avocado, broccoli, kale and sweet bell peppers.

For nuts and seeds- to increase the Omega 3 content- I’ve been adding a mixture of linseed, sunflower seeds and goji berries. I quite like the crunch the seeds give.

I add a clean protein powder to one smoothie and have it as a snack, the other daily mix I have either after my high protein breakfast or mid morning.

Try it they’re delicious. Its too early to know if they help with menopause symptoms. But, I will let you know how I get on.

Now, I’m off to make sage and lemon balm tea!!

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Eat Clean. Live Well. Feel Great!

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Pilates Classic Exercise – #5 Rolling Back July 13, 2014

Filed under: Fitness,Health — jax allen @ 9:10 am
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Pilates doing Pilates Exercises: Sahrmann bench press Joseph Pilates 34 contrology poses

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Pilates demonstrating Rolling Back (Rolling Like a Ball), Poses One to Four:

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This exercise teaches you to control your balance and how to move your pelvis from your abdominals.
There are many variations – where holding feet or knees with ankles crossed and knees wide can change the emphasis.
Control the movement and your breathing throughout.

Slow, controlled movement are the optimum!

Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York
Pilates Rolling Back (Rolling Like a Ball), © Bruce Thomson, EasyVigour Project

 

Pilates Classic Exercise – #4 The One Leg Circle July 6, 2014

Filed under: Fitness,Health — jax allen @ 9:30 am
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Pilates doing Pilates Exercises: The One Leg Circle Joseph Pilates 34 contrology poses
Free pilates exercises online
Pilates information

Important
(1) Serious students: buy & study “Return to Life…”!
(2) Avoid potential injury! – Join the “Pilates Community” at your local gym or studio.
(3) Tips on posture and muscle tensioning – “Pilates Contrology”.

Pilates demonstrating the Pilates One Leg Circle, Poses One to Four:

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Reference
J H Pilates and W J Miller: Return to Life through Controlology. 1st Ed, publ. 1954 J.J.Augustin New York
Pilates One Leg Circle, © Bruce Thomson, EasyVigour Project

 

385 Calories of Added Sugar Daily? July 5, 2014

Filed under: Fitness,Health,Nutrition — jax allen @ 12:29 pm
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Estimated figures show that our diet is FULL of added sugar.

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And, on average, 385 calories per day come from added sugar.

That’s a TON of calories – but it’s only an AVERAGE – meaning some people may have a lot more than this number.

Now, in order to burn off those extra calories from all that added sugar, you would need to do LOT of exercise.
In fact, here is a list of how long it would take to burn off some of those added calories:

• You would have to WALK for AN HOUR AND A HALF in order to burn those calories

• You would have to play INTENSE BASKETBALL for at least an HOUR to burn those calories

• You would have to BIKE for THREE-QUARTERS OF AN HOUR to burn those calories

• You would have to JOG for THREE-QUARTERS OF A HOUR to burn those same calorie

Okay, in a nutshell here are some of the harmful effects of too much sugar:

• Cavities

• Becoming overweight or obese

• Heart disease

• Type 2 Diabetes (seen in young children more often today)

• Metabolic syndrome

• And others

What can you do to curb your added sugar?

Simple…

Watch what you are eating…

Read food labels…

Use all-natural sweeteners, such as apple sauce or stevia, in baked goods or your coffee in the morning.

And eat more WHOLE FOOD sources, such as fruits, vegetables, lean proteins, fatty fish, and whole grains.

Rounding out your diet with the food choices above, may limit your intake of added sugar.

And this may reduce your risk for chronic diseases, becoming overweight or obese, and issues with blood pressure, cholesterol, or triglycerides.

Taking these steps NOW, may lead to a LONG, healthy, and reduced fat life.

Eat Clean Live Well. Feel Great

Jax