Loading...

The Good, The Bad, & The Tummy

It’s amazing what happens behind-the-scenes in the human body! Your stomach and intestines, for example, do a lot more than just digest food and absorb nutrients. With the help of “good” bacteria, vitamins are manufactured, and our bodies are protected against “bad” microorganisms that could cause disease. In addition, having a healthy gut is crucial for the proper development of the immune system. Here are 5 Tips to a Healthy Digestive Tract.

1. Eat plenty of fiber-rich foods. Fruits, vegetables, nuts, seeds, and whole grains are high in fiber. Fiber cleans your colon, acting like a scrub brush. This helps clean out bacteria and other buildup in your intestines. So ask yourself “Have I eaten a salad today?”

2. Drink lots of water. Sufficient hydration also helps keep you regular. Since we lose water everyday through perspiration, respiration and other metabolic processes, it’s important to replenish with at least 8 cups of water each day. Remember to drink more water during activity and when the days are hot and humid.

3. Exercise every day. As a personal trainer, I encourage people to find activities that they enjoy and do them. Maybe it’s going for a brisk walk, lifting weights, planting flowers in the backyard, or going for a bike ride. A healthy bodyweight and aerobic fitness are key ingredients to overall health.

4. Eat several meals a day. How do you feel after eating a big meal? Bloated? Tired? Eating smaller and more frequent meals is easier on your digestive tract than eating one or two large meals a day. This will also help speed up your metabolism.

5. Get a good night’s rest. Sleep has always been connected with overall well-being. One example is the effect on hormones. A recent study at the University of Chicago linked poor quality sleep with poor glucose metabolism. Poor glucose metabolism is connected to adult-onset diabetes.

The Good, The Bad, & The Tummy2012-02-29T11:40:31-06:00

Mediterranean Farro Salad

Wow your neighbors at the next potluck with this colorful and delicious Mediterranean Farro Salad! With Italian ingredients like black olives, Parmesan, and farro, they’ll be coming back for more!

Ingredients

10 ounces farro (about 1 1/2 cups): can substitute with barley or spelt
1 1/2 teaspoons kosher salt, plus 1/2 teaspoon
8 ounces green beans, cut into 1 to 2-inch pieces (about 2 cups)
1/2 cup pitted black olives
1 medium red pepper, cut into thin strips (about 4 ounces or 1 cup)
3 ounces Parmesan, crumbled (about 3/4 cup)
1 small bunch chives, snipped (about 1/4 cup)
1/4 cup sherry vinegar
1/4 cup extra-virgin olive oil
1 tablespoon Dijon mustard
1 teaspoon freshly ground black pepper

Directions

In a medium saucepan, combine 4 cups of water with the farro. Bring to a boil over high heat. Cover and simmer over medium-low heat until the farro is almost tender, about 20 minutes. Add 1 1/2 teaspoons of the salt and simmer until the farro is tender, about 10 minutes longer. Drain well. Transfer to a large bowl and let cool.

Meanwhile, bring a medium pot of salted water to a boil over high heat. Add the green beans and stir. Cook for 2 minutes. Transfer the cooked green beans to a bowl of ice water and let cool for 2 minutes. Drain the green beans.

Once the farro has cooled add the green beans, olives, red pepper, Parmesan, and chives. Stir to combine. In a small bowl mix together the sherry vinegar, olive oil, mustard, pepper, and the remaining 1/2 teaspoon salt. Stir to combine. Pour the sherry vinaigrette over the farro salad. Toss to combine and serve. Makes 6 single-dish servings.
(Recipe by Giada De Laurentis: Everyday Italian)

Mediterranean Farro Salad2012-02-28T17:43:37-06:00

I Just Read Andre Agassi’s New Book!

The semifinals of the French Open are here. So I’d like to share a book written by one of my favorite tennis players, Andre Agassi. From the first page of Open: An Autobiography you are drawn into Andre’s world of tennis and his journey to the top. Driven by his father to play tennis, Andre learned to hate the game . . . even when he was ranked #1. He played professionally for two decades (1986 to 2006), won eight Grand Slam singles championships, and has raised more than $85 million for the Andre Agassi College Preparatory Academy for underprivileged children in Las Vegas. His story is honest, revealing, compelling and inspirational. A great read!

I Just Read Andre Agassi’s New Book!2012-02-29T06:45:55-06:00

Don’t Miss the Kickoff

Madison Sports & Social Club is holding their official Kickoff Party at the Stadium Bar and Grill located at 1519 Monroe Street on Sunday, June 6th from 12:00 pm – 3:00 pm. It’s MSSC’s goal to connect individuals who want to participate in sports-related activities and social events. The Club promotes a healthy lifestyle by encouraging members to pursue hobbies and activities that encourage physical activity and making healthy lifestyle decisions as well. Hope to see you there!

Don’t Miss the Kickoff2010-06-02T09:34:39-05:00

We Are Celebrating!

A BIG THANKS to all of you for your encouragement and support as Balance Personal Training celebrates 6 years of doing business in Middleton. Certified as a Personal Trainer since 1995, my dedication to your health and fitness goals has only strengthened. I am even more excited as Heather launches her organic gardening consulting business, Green Garden Gal. We look forward to serving you for many years to come.

We Are Celebrating!2010-06-02T09:40:22-05:00

Focus On Flexibility

Loosen tight muscles, increase range of motion, and improve posture as Eric demonstrates six great stretches.

[youtube]http://www.youtube.com/watch?v=KC1tejmgT4c[/youtube]

Focus On Flexibility2010-06-02T08:42:58-05:00

Exercise In The Heat

Spring is feeling more like summer, so here are 8 Tips to Hot Weather Training.

1. Drink plenty of fluids. In normal temperatures, men and women should drink 8-10 cups of water a day. When it is hot and humid, active individuals need more. During hot weather workouts try to drink a cup of water every 15 minutes.

2. Warm up. It might be sunny and warm outside but that doesn’t mean your muscles are warmed up. Take the time to properly warm up with dynamic stretches, calisthenics, and light cardio.

3. Pace yourself. Be sure to make adjustments to your workouts on really hot days. Try exercising first thing in the morning or later at night. Over time your body will get use to the heat.

4. Cool down. As with any workout it’s important to relax your muscles and lower your heart rate with static stretches, fluids and a cool shower.

5. Add a dash of salt. Remember that when you perspire you are also losing salt. So if you are a heavy sweater or have problems with heat cramps consider adding salt to your foods.

6. Wear proper clothing. Sun glasses, sunscreen, a hat, and lightweight & light-colored clothing will help reflect the sun’s rays and allow for good air circulation.

7. Know the symptoms of heat stress. Nausea, dizziness, headache, chilling, muscle cramps, extreme breathlessness and a reduction in sweat rate are all signs to stop exercise, get cool and rehydrate.

8. Train with other people. Even if you are accustomed to training in hot weather, it’s a good idea to train with other people. Everyone can look out for each other.

Exercise In The Heat2012-02-28T17:44:27-06:00

A Fun Way To Exercise

I saw this on Youtube and just had to share it with you! Enjoy!

[youtube]http://www.youtube.com/watch?v=DuNWkKBokts[/youtube]

A Fun Way To Exercise2010-06-02T08:32:29-05:00

Red Cabbage-Asparagus Salad with Tahini Dressing

Crispy, colorful and delicious! This fresh springtime salad will have your taste buds asking for more.

Ingredients
1 bunch asparagus, ends trimmed
2 tablespoons tahini
1 tablespoon water
2 tablespoons lemon juice
1 clove minced garlic
white sugar to taste
3/4 pound thinly sliced red cabbage
2 radishes, thinly sliced
2 green onions, sliced
2 tablespoons crumbled feta
1/4 cup toasted pine nuts
2 sprigs dill, chopped (optional)
Apple cider vinegar (optional)

Directions
Bring a large pot of salted water to a boil over high heat. Blanch asparagus until just tender, drain, and immediately plunge into ice water to stop the cooking process. When the asparagus is cold, drain and slice on the diagonal into 1-inch pieces. In a small bowl, stir together tahini, water, lemon juice, and garlic. Stir in sugar to taste. Toss together asparagus, red cabbage, radishes, green onions, feta, pine nuts, and dill in a large bowl. Pour in tahini dressing and mix to combine.

Red Cabbage-Asparagus Salad with Tahini Dressing2012-02-28T17:45:18-06:00
Balance Personal Training
Go to Top