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• healthy eating
• benefits of banana
• nutrition tips

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Written by Lisa Jillanza

In the news...

Everyone has heard that an apple a day can keep the doctor away, but if you are a woman over the age of 50 then you should be having a banana or two along with that apple.

Recent studies show that woman over the age of 50 who ate foods high in potassium were 12 percent less likely to suffer from a stroke in general and 16 percent less likely to suffer from a stroke caused by a blood clot, or an ischemic stroke.

Lastly the study showed that women were 10 percent less likely to die, from any cause, than those who ate low amounts of food containing potassium.

Another interesting finding from the study was that the correlation between potassium intake and stroke prevention was highest amongst women who did not have high blood pressure.  Therefore, nutritionalists suggest that women should increase their potassium intake before high blood pressure has the chance to develop.

For women who aren't big fans of bananas, never fear.  You can get twice as much potassium in a serving of spinach, than you get in one banana. Become a label reader as many foods contain potassium that you may not know about.

• dangerous workouts
• exercise fails

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Written by Lisa Jillanza

Fitness for All

Despite what many people believe, not all workouts are actually effective and conducive to losing weight and toning up.  There are a number of workouts that you will see people doing at your gym any given day of the week that are actually ineffective.

Unless you have the best form and are using some of these machines like textbook, then you actually may be doing more harm than good to your body.

Here are some examples of ineffective workouts:

Behind the Head Lat Pull Downs: Unfortunately only those with very mobile shoulder joints can keep their spine straight enough to get a good workout from the behind the back lat pull down bar.  The move done wrong can actually tear the rotator cuff.

• Lying Leg Press (with knees bent too deeply):  This exercise is typically done to work your quadriceps, hamstrings and glutes and is done on a machine where you use your feet to push a weighted plate up and down.  Unfortunately if you bend your knees too far, then you can seriously injure your back and/or knees.
• Squats on a Smith Machine:  While the Smith Machine is generally an effective machine, the bar on the machine doesn't give, which can force the body into risky positions, including placing their feet too far in front of them while doing their squats.
• Using Bad Form on Cardio Machines:  While using bad form is not good on any machine, using bad form on cardio equipment is a big no-no. Hunching over can throw off your alignment, jarring your spine, shoulders and elbows.
• Upright Row: This exercise done by pulling weights or a barbell underneath your chin can compress the nerves in your shoulder, actually impinging the shoulder.

• back to school health tips
• kids health

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Written by Lisa Jillanza

Back to School 101:

Now that school is back in session and children are more susceptible to colds and the flu, many parents wonder whether it is safe to send their child to school or not.  While many schools have specific guidelines regarding sick children, the following points are a general rule of thumb that will help you determine whether it is safe or not for your child and others.  Your child will need to stay home if:

• They have a fever higher than 100.4 degrees Fahrenheit
• They are vomiting
• They have diarrhea
• They are in the first 24 hours of pink eye or strep throat antibiotics

Generally children can return to school when they have no fever, they can eat and drink normally, they are well rested and alert enough to pay attention in class and once they have completed any doctor-recommended isolation due to pink eye or strep throat.

• healthy diet
• healthy eating
• Benefits of spinach
• disease prevention

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Written by Lisa Jillanza

Eating Healthy

• Leafy, green vegetables, like spinach, provide more nutrients than any other food.
• Researchers have found at least 13 different flavonoid compounds in spinach that have been known to act as antioxidants and as anti-cancer agents, combating specific cancers like ovarian and prostate cancer.
• The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
• Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.

Recipe: Wilted Spinach Salad

• 10 to 12 ounces spinach, washed and torn into pieces
• ¼ cup minced red onion
• 5 to 6 radishes, thinly sliced
• 2 hard-cooked eggs, 1 chopped and 1 sliced
• 2 to 4 slices bacon
• 1 to 1 ½ tablespoons bacon drippings
• 1 ½ tablespoons sugar
• 3 tablespoons vinegar
• 1 tablespoon water
• ½ teaspoon salt
• 1/8 teaspoon pepper

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

Recipe: Spinach Lasagna

• 2 egg whites
• 26 oz of prepared spaghetti sauce
• 24 oz of ricotta cheese
• 10 oz of Lasagna noodles, cooked
• 10 oz of frozen spinach, thawed and chopped, then squeezed dry
• 2 cups of mozzarella cheese, grated, reserve ½ cup
• ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
• ½ teaspoon of salt
• ½ teaspoon of black pepper
• Olive oil

Preheat oven to 350°. Prepare a 9-in. by 13-in.baking dish for lasagna. Prepare lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.

• healthy diet
• eating healthy
• Bone loss
• Bone builders
• natural bone builders

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Written by Lisa Jillanza

Food for Thought

Many people are lactose intolerant, or just don't do dairy, but that doesn't mean they are doomed to have brittle bones.  There are plenty of non-dairy foods that are chalk full of calcium and great for building bone strength.

We all know that calcium builds strong bones, but it also ensures that your muscles, nerves and cells all work properly.  As adults, we need approximately 1,000 milligrams of calcium a day : or the equivalent of more than three 8 oz. glasses of milk a day.  But if you don't do dairy, you are still able to get your daily dose of calcium with these calcium-rich foods.

Broccoli has a calcium content of 86 milligrams in just two cups of raw broccoli.  It also contains nearly twice the vitamin C than an orange.

Collard greens contain 268 milligrams of calcium per one cup cooked.  It is also loaded with three days worth of vitamin A.

Sardines have a calcium content of 351 milligrams in a 3.75 oz. can.  While some people may fear sardines simply on looks alone, they are really quite tasty and are an amazing source of vitamin B12 and vitamin D.

Canned salmon contains 232 milligrams of calcium in just a half of a can.  It also contains 38 grams of “belly-flattening” protein.

White beans have a calcium content of 63 milligrams in ½ cup cooked.  They are also very rich in fiber, protein, potassium and iron.

Tofu contains 434 milligrams of calcium in just a half of a cup.  It is typically a vegetarian's source of protein and takes on the taste of whatever it is cooked with.

Edamame contains 98 milligrams of calcium in one cup cooked.  It is also one of the few non-animal foods that is a complete protein : meaning it contains all nine essential amino acids. And 8 grams of fiber per serving isn't too shabby, either.