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With your Easter feast or Passover repast just around the corner, we’ve asked top nutritionists and dietitians for suggestions on how to make these holiday meals healthier.
“Passover and Easter mark the start of the spring season,” Leah Kaufman, a New York City-based nutritionist tells Newsmax Health. “They traditionally symbolize ‘Rebirth’ and ‘Rejuvenation.’ What better time to think about your diet and health goals than right now, at the beginning of a new season?”
Kaufman notes that both Passover and Easter bring families and friends together for holiday meals that often feature traditional foods that may not be healthy choices.
“Creating healthy meals and snacks even when serving traditional foods can be a creative challenge,” she notes. “Many times these foods may not align with your nutritional goals, but by making simple adjustments, you can continue to eat your favorite holiday foods and not compromise your health.”
For example, Easter is one of the biggest times of the year for ham, market statistics show. But, buyer beware: Many store-bought hams are chock full of sodium and other unhealthy ingredients.
In fact, a single four-ounce portion of the most popular brands contains a whopping 1,700 grams of sodium. That’s 85 percent of the recommended daily intake.
Prepared hams also contain sodium nitrite, a potential carcinogen — as well as sodium phosphate to keep the meat moist, corn syrup, and dextrose, a simple sugar used as a sweetener.
“The takeaway message is that if you don’t want a lot of sodium and preservative as well as extra sugar in your ham, you may want to make your own from scratch or try a healthier main dish such as salmon,” Tara Gidus, an Orlando-based dietician tells Newsmax Health. “That way you’ll be reaping the nutritional benefits of high quality, complete protein with omega-3 fatty acids and important essential vitamins.”
Kaufman suggests another popular Easter favorite may be a better choice: Roast a leg of lamb.
“You’ll still get a lean protein, but without the extra salt and preservatives,” she suggests.
Amy Shapiro, founder of Real Nutrition NYC, tells Newsmax Health that the same caveat applies to a Passover favorite meat: Brisket.
“Lean meats like ham and brisket are great sources of iron, protein and your B vitamins, but be cautious on how they are prepared,” she says. “Brisket can tend to be cooked in heavy sauces which may contain a large amount of salt and sugar.”
On the other hand, eggs are a traditional part of both Passover and Easter — and are a nutritional powerhouse, notes Shapiro.
“Everyone loves a good Easter egg hunt,” she says. “And eggs are great from a nutritional standpoint because they provide a low fat source of protein and contain many vitamins in their whites. For Passover, have an egg to start during the Seder and it will help satisfy your hunger so that you won’t over indulge in heavier fare later in the meal.”
Easter eggs made with dark chocolate provide a sweet treat after the meal that also provides heart-healthy antioxidants.
Matzo bread is a Passover staple for the eight days Jews need to eat “Kosher Passover” food. Although it appears to be a simple cracker, matzo actually contains as many calories and carbs as a normal piece of bread, says Shapiro.
“Try to find a whole wheat brand to increase the nutritional value,” she suggests.
Potatoes are also an important part of traditional Easter meals, says Gidus.
“No Easter brunch is complete without a nice side dish of breakfast potatoes or a hash brown casserole,” she notes. “Potatoes are naturally fat free and surprisingly low in calories if you don’t smother them with high fat sauces.
“White potatoes have more potassium than a banana and contain vitamin C and fiber. Russet potatoes are high on the antioxidant vegetable list and have resistant starch, giving you lasting energy.”
Haroset is a delicious sweet side dish in the Passover meal, typically made with raisins, honey, apples, nuts, cinnamon, and wine.
“This is a great way to eat something sweet without going for candy, cake and ice cream,” notes Shapiro. “But it can have a lot of sugar, so don’t go overboard!”
Gidus recommends adding lots of roasted vegetable side dishes to offer low-calorie options to holiday meals. Asparagus and carrots are excellent, colorful choices.
“Asparagus is an excellent spring vegetable to use in salads or as a side dish,” she says. “Carrots can be also used to make a wonderful carrot cake or carrot muffins to serve as a healthy dessert. You’ll get the benefits of beta carotene, fiber, potassium and iron.”
Kaufman offers this final piece of advice:
“Overall, the holidays are a time to spend with family and friends. Focus on the company you are with rather than the next meal you’ll eat. By engaging in conversation, you’ll decrease the likelihood of over eating.”
The gym is filled with tons�of complex machines, all designed to tighten and tone various areas of your body. With so many flashy options to choose from,�chances are, you’ve been overlooking one ultra-versatile piece of equipment: the�TRX suspension trainer. But his seemingly simple item is actually a super effective workout tool. It was designed to add extra challenge to many of your usual go-to exercises, like squats and mountain climbers, to�help your body build strength, balance, flexibility, and core stability.
The best part: It’s totally versatile. While you can find TRX trainers at any gym, you can also use them to get toned just about�anywhere�whether that’s in your home, the beach, or the park�by simply attaching your trainer to a sturdy object overhead (like a tree, for example). Not to mention, it’s compact enough to squeeze into your suitcase, making it perfect for�working out while traveling.
If you’re curious to try out TRX and mix up your usual routine, try giving my 6-move workout a go.
Single-leg squat
Face the anchor point and grab the cushioned handles. Take a couple steps back so there’s plenty of�tension on the suspension trainer. Balancing on your left foot, extend your right leg. Begin to lower into a squat, keeping your right leg extended and your left heel on the ground. Once you’ve hit a 90-degree angle�or as low as you can go with proper form�drive your left heel through the ground returning to a standing position. Do three�sets of eight�reps.
Tam�s Tip: Don�t sacrifice form for depth. Be sure to keep your arms straights at all stages in the squat to prevent using your upper body instead of your legs and glutes.
Bring the handles together and place your right foot into the cradle. Walk out a few steps while balancing on your left leg. Begin to lower down into a lunge, hold for one second, and then return to standing. Do four�sets of 10 reps.
Tam�s Tip: Make sure that you aren�t hinging at your hips, and really using your legs and glutes to get into the lunge. Avoid pushing off your front leg when returning to a standing position.
Pull-ups
Adjust the handles so that they are at their highest setting. Grab the handles, making sure that your hands, shoulders and hips are aligned. Keep your feet flat on the ground and pull your body up as high as you can, and then lower down to the starting position. To make it harder, straighten your legs, with your heels on the ground and pull yourself up, keeping your shoulders down and back. If you want more of a challenge, pull your entire body off the ground in one fluid movement (as shown above), and then lower back down to the starting position. Start with three�sets of 10 reps for the beginner/intermediate variations. Advanced: three�sets of four�reps.
Tam�s Tip: Be sure that your hands, shoulders and hips are aligned after every rep.
Bring the handles together and grab them with your right hand. Lean your body backward, with your feet closer�to the anchor point in front of you. Then, while engaging your core and lat, pull your body up in one fluid movement. Straighten your right arm, lowering down to the start position. Do three�sets of 12 reps.
Tam�s Tip: To make this exercise more challenging, walk your feet closer to the anchor point, increasing the amount of body weight you are pulling. You can also try standing�with a narrow stance to make this exercise more unstable.
Mountain climber
Place your feet into the foot cradles with your toes facing down. Walk your hands out to a plank position. Drive your right knee forward, followed by the left. Repeat.
Tam�s Tip: Try to avoid sawing (each strap changing levels) by maintaining even pressure on the foot cradles.
Pikes
Place your feet into the foot cradles, toes facing down. Walk your hands out into a plank position. From here begin to raise your hips up, engaging your core, creating a upside down �v�. Lower your body back down for one rep. Do 3 sets of 15 reps.
Tam�s Tip: Imagine there is a string attached to your tailbone pulling you up and down. Avoid a dip in your lower back by pulling your belly button in and engaging your core.
You know the feeling: Your email inbox is overflowing, your to-do list is miles long, and you haven’t managed to hit to the gym in days. Trust us, we’ve been there. The result? A super stressed-out you.
While stress begins in the mind (“I need to finish this work presentation in the next hour,” or, “I only have one week to plan my best friend’s surprise party!”), it eventually manifests itself in the body. Think: clenched jaws, shoulder knots, and stiff necks. (Ugh.) And since stress takes such a toll on both your mind and body, it’s important to move in ways that intercept your emotional and physical strain.
Luckily, you don’t need to set aside hours to find your center. In fact, just 15 minutes of this calming yoga sequence might be enough to help you de-stress. This simple routine can be done anywhere—all you need is some space to put down your mat.
And as an added bonus, you’ll actually be strengthening and lengthening your muscles while doing the flow. This is one reason why yoga is the ideal activity for days when you’re feeling overwhelmed, says clinical therapist and yoga instructor Lauren Taus. The mindful practice gets you moving on the mat and focused on the present, so you pay less attention to what’s still on your to-do list.
In this video, Lauren takes you through a calming yoga flow that will help you find your center and slow down. Because who doesn’t want to feel more relaxed in just 15 minutes?
People who were active and exercised regularly before their stroke were less likely to face disability after the attack, researchers say.
But the amount of body fat a person had did not seem to be tied to post-stroke disability, the study found. Fitness was key, though.
“Being physically inactive before stroke predicts a higher risk of being dependent both before and after stroke,” said study author Pamela Rist, of Harvard University. Her team’s findings were published online April 5 in the journal Neurology.
The new study involved more than 18,000 people with no history of stroke who were followed for an average of 12 years. During that time, nearly 1,400 of the participants suffered a stroke but survived.
Three years after their stroke, those who had exercised regularly before their stroke were 18 percent more likely to be able to perform basic tasks — such as bathing on their own, the researchers found.
The fitter individuals were also 16 percent more likely to be able to perform more complex tasks, such as managing money on their own, compared to those who did not exercise before their stroke, the findings showed.
“We also found that a person’s body mass index was not a factor in predicting their level of disability after stroke,” Rist said in a journal news release. Body mass index is an estimate of body fat based on weight and height.
Two experts in stroke care who reviewed the findings said the study highlights the importance of exercise.
The research “provides additional evidence that regular exercise has health benefits that last into a person’s future,” regardless of stroke, said Dr. Andrew Rogove. He directs stroke care at Northwell Health’s Southside Hospital in Bay Shore, N.Y.
Dr. Ajay Misra is chair of neurosciences at NYU Winthrop Hospital in Mineola, N.Y. He said the study “provides insight into the fact that doctors should emphasize to their patients not only weight-reduction strategies for stroke and possibly heart attack prevention, but also the importance of leading a very active lifestyle to improve their chances of survival and recovery in case a stroke occurs.”
SOURCES: Andrew Rogove, M.D., medical director, stroke, Northwell Health’s Southside Hospital, Bay Shore, N.Y.; Ajay Misra, M.D., chairman, neurosciences, NYU Winthrop Hospital, Mineola, N.Y.; Neurology, news release, April 5, 2017
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: What is Chiropractic?
Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient�s strength, mobility and flexibility.
There are 3 primary parts of exercise: cardiovascular exercise, strengthening exercises, and flexibility training. And let�s face it�those first 2 typically get more emphasis. Cardiovascular exercise (running, for example�anything which gets your pulse up) and strength training (lifting weights) come with some rather immediate outcomes. They help us build muscle and lose weight , all while helping us be more fit. It takes longer to see those advantages.
But here�s the deal: flexibility becomes more significant as you grow old. Being limber can help battle those aches and pains related to aging; stretching can help you maintain better joint health. It can also make those daily jobs�carrying groceries, going up and down stairs etc. much easier.
However, you can�t wake up when you�re 64 and unexpectedly be equally as adaptable as you were when you were 24. It�s much better and even more efficient to work flexibility training into your workout routine throughout your own life.
(Rest assured: if you are 64 and were hoping to regain some of that youthful flexibility, you can start working it in your workout routine now. Simply be realistic concerning the outcomes. You will, most likely, never be as flexible as you once were, but working on flexibility at any age is rewarding.)
Talk To Your Physician Or Physical Therapist Before Beginning A New Workout Plan
They could help you establish realistic targets and create a plan that best suits your life. You may want to think about working with a personal trainer to assist you ease into the brand new routine.
Flexibility Training Is More than Doing A Few Stretches
After a run is yes, better than nothing, doing a couple of hamstring stretches, but you won�t find as many long-term gains as you’d see from a flexibility plan that is more developed.
To get the most benefit from flexibility training, you should have a personalized program, one that takes into account your body and demands. As stated earlier, a personal trainer or physical therapist is able to help you develop the best plan for you.
And remember: the more time and attention you give to flexibility training, the more gains you�ll see�especially those long term gains.
Take Your Actions Into Account
Think, also, about your daily life: does your job involve a lot of sitting or lifting?
A personalized flexibility training program is able to help you enhance your freedom (how well your joints move) and stability (keeping good posture and body alignment during actions in order for your body isn�t under undue strain). It can allow you to excel in sports or your activities, in addition to help you take good attention to your body on a daily basis.
Give Special Focus To Muscles That Feel Tight
The shoulders, chest, hamstrings, and hips are often tight, but you may find tightness in other regions depending on harms, pressure in your lifetime, or how rough a particular workout was. By tailoring your flexibility training to your body, you�ll prevent overstretching muscles�or muscles that are lost that need consideration.
Your Body Knows What�s Best for It
Listen to your body, and don�t push it too much when you�re stretching. Instead, ease into a stretch when you�ve reached the limit of what you are able to do at that point, and understand.
Also, you need to prevent ballistic stretches�that sort of extending where you bounce in and out of the stretch. That strategy isn�t as successful holding the stretch for about 10 to 30 seconds and then as slowly stretching your muscles.
You Can Be Creative With Stretching
Within the plan that was developed for you, you can use resistance balls, towels, or other props that’ll allow you to go deeper in your stretches. Assortment will also make you more likely to stay with your flexibility training plan.
Warm Up For Stretching
You may be a bit confused�isn�t stretching a warmup? How do you warm up for stretching? This is where a brisk walk or short jog can help: get your heart pumping and your muscles limber before stretching.
Take A Flexibility Course In The Fitness Center
Assess your gym�s class program; it may be that they have a few flexibility or stretching classes. Sometimes these courses combine cardiovascular work, strength training, and flexibility work�all 3 parts of exercise in one class! Or you may take a class that�s exclusively focused on stretching.
Your Mind Can�Stretch
Pilates and yoga are outstanding flexibility training trainings. Plus, they teach you about relaxation, meditation, and other head-body techniques�ways to help calm your body and emotions, which can, subsequently, make your body more receptive to being stretched.
Stretching Is Significant for Everyone
Maybe you’ve got this bogus organization with extending�that only individuals in rehabilitation do it or that it�s only for individuals who aren�t actually in shape (that’s: it’sn�t �real� exercise). Well, it�s time to go past that misconception. Everyone should stretch. Look for inspiration or proof at Olympic and professional athletes: they know that flexibility training is a key section of peak performance.
You Must Be Consistent
It needs to be part of your routine, for stretching to be as effective as possible. This isn�t something which you do for a few weeks and after that move on. Regular stretching and flexibility work�along with cardiovascular exercise and strength training �will assist you to take good care of your own body for years to come.
The analysis of 13 clinical trials found that exercise therapy was generally good for stroke patients’ “cognition.”
Cognition refers to vital mental processes such as thinking, learning, understanding and remembering. A stroke, which cuts off blood flow to the brain, can impair those abilities.
The findings bolster what experts have long believed: Exercise can aid stroke recovery in multiple ways.
“This isn’t new,” said Daniel Lackland, a spokesman for the American Stroke Association who was not involved in the research. “We’ve known that exercise is good after a stroke.”
But, he said, the findings offer more clarity on exactly what works. They suggest, for example, that a combination of moderate aerobic exercise and training in strength and balance is most effective for improving stroke patients’ mental acuity.
Lauren Oberlin, a graduate student at the University of Pittsburgh, led the study. She said the findings confirm the value of exercise after a stroke.
A Structured Exercise Program Can Help Stroke Survivors Recover Physically & Mentally
It Can Improve Mobility, Strength, Quality Of Life, & Cognition
Oberlin said. And that mental boon, she noted, may give stroke patients “additional motivation” to start an exercise program.
For the study, Oberlin and her colleagues pooled the results of 13 clinical trials that involved a total of 639 patients recovering from a stroke.
The studies all differed in a number of ways — including the type of exercise they tested, and the duration of the program.
But in general, Oberlin’s team found that patients who exercised showed bigger gains in certain mental abilities — namely, attention and processing speed — versus those who did not exercise.
And it didn’t take a long time, Oberlin said. Even exercise programs lasting four to 12 weeks were effective.
It also appears that exercise helps even when patients begin more than three months after their stroke. In fact, Oberlin said, those patients were, on average, about 2.5 years past their stroke.
The most effective programs offered patients exercises aimed at strength, balance, stretching and aerobic fitness — the kind, Oberlin noted, that “gets your heart rate up and makes you sweat.”
But that doesn’t have to mean an intense workout, Oberlin noted. Walking on a treadmill does the job. And for people with balance problems or other physical limitations, she said, there are options like recumbent stationary bikes and rowing machines.
Does it necessarily take a formal exercise program? Maybe not, Oberlin said. As long as stroke patients have been cleared to exercise on their own, they may be able to do something as simple as take a daily walk.
“But if you have mobility issues, you might need a supervised program,” Oberlin said. “What’s critical is that you talk to your doctor first, to make sure that any activity you want to do is safe.”
Lackland agreed, and also noted that exercise is just one part of stroke recovery. He said patients need to take “comprehensive measures” to improve their health and reduce the likelihood of suffering another stroke.
“That includes good blood pressure control, weight control, not smoking and limiting salt in the diet,” Lackland said.
Why Would Physical Activity Benefit Mental Sharpness After A Stroke?
Other research points to several possible reasons, Oberlin said: Exercise may improve blood flow to the brain, promote the growth of new brain cells and connections among those cells, and reduce inflammation, to name a few.
Oberlin was to present the findings Wednesday at the International Stroke Conference in Houston. Research presented at meetings is considered preliminary until published in a peer-reviewed journal.
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SOURCES: Lauren Oberlin, M.S., graduate student, psychology, University of Pittsburgh; Daniel Lackland, Dr.P.H., spokesman, American Stroke Association, and professor, medicine, Medical University of South Carolina, Charleston; Feb. 22, 2017, presentation, International Stroke Conference, Houston
News stories are written and provided by HealthDay and do not reflect federal policy, the views of MedlinePlus, the National Library of Medicine, the National Institutes of Health, or the U.S. Department of Health and Human Services.
One of the things I love most about our community at 2020 Fitness is how it cuts across so many demographics. People who may be unlikely to encounter each other in day-to-day life find themselves chatting and having a great time together in class. Chandler and John Moenius are a great example. Here’s Chandler’s 2020 Fitness story in her own words:
Who plans what their fitness activity is going to be in their sixties? Certainly not me. After all, when I was in my thirties, forties and even fifties, sixty seemed light years away. Then, suddenly, I was celebrating my 60th birthday and I decided it was time to get my act together. I always had been active, running when I could fit it in my schedule, even training for two marathons, and attending a bootcamp class for years, but CrossFit? I never dreamed I would set foot in a CrossFit gym, but when I realized my almost 90-year-old mother had lost six inches in height and could barely open a jar without help, I decided it was time to listen to the experts who were saying strength training and flexibility were necessary for successful aging.
I turned to 2020 Fitness since it was close to home, and convinced my husband, John, to go with me. I quickly saw that it was more about doing the workouts with correct form than how much weight I was lifting. While it has been rewarding to increase the weight on my bar and master some moves in the gym, the best part has been my increased flexibility. The coaching staff is so knowledgeable and they give personal attention to everyone in the class. It amazes me how they will remember the sore muscle I had a few days ago or that I struggled with a workout last week and will offer suggestions to work at mastering it the next time. Recently, a lifelong back issue reappeared one Monday morning. I went to class but the coaches quickly pulled me from the workout and had me spend the hour doing mobility exercises instead. I kept with this routine for four days and was able to resume the workout by Friday. Need I say more about the attention and expertise available?
While I’m sure I am pretty close to the oldest female at the gym, I’ve never felt like anyone was singling me out because of my age, and when I need to scale back a workout, the coaches are always willing to provide an alternative. The encouraging atmosphere lets me know that everyone is hoping I will succeed and wants to help me in any way to get there. The camaraderie is outstanding and spills across all age levels from middle school students to my 68-year-old husband. I’ve definitely found my fitness home and I’ve told the coaches many times that I’m not going anywhere. In fact, I plan to be in the pilot class for 90-year-olds in 2044!
We pride ourselves on being able to offer a productive, positive environment for people of all ages. In fact, this summer, we’re hosting a five-week day camp for kids 6 to 10. Check out our website for details and registration information.
This Sponsored Column is written by Jon Rowley of 2020 Fitness. 2020 Fitness provides a positive and fun fitness environment dedicated to improving the lives of its clients.
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