WHAT IS THE BEST THING YOU CAN DO FOR YOUR HEALTH

HEALTHY FOODS THAT USUALLY DON'T COME TO MIND

HEALTHY FOOD YOU DON’T  USUALLY THINK OF

Agave-Derived from the same plant used to make tequila, agave syrup has generated lots of buzz recently. Also known as agave nectar, it has a deep, rich flavor that is slightly sweeter than honey. It's touted for its low glycemic index (GI) value, meaning it won't spike your blood sugar like high-GI table sugar. Plus, you can use about one-third less to achieve the same level of sweetness.

Artisan Multigrain Breads-It used to be that you had to seek out a local baker to get high-quality artisan breads. Now, chances are your local market is baking up specialty breads right in the store. Look for breads made with heart-healthy oats, whole-wheat flour, barley, millet

Brussels Sprouts-Once considered cabbage's "smelly" cousin, the Brussels sprout is gaining in popularity. The veggie is packed with 130% of your daily value of free-radical-fighting vitamin C per 1-cup serving (proof there was a reason your mother tortured you so many years

Farro-With the growing focus on whole grains, ancient grains like farro are gaining a following. Farro is a type of wheat traditionally used in Italy, with a satisfying chewy texture and nutty flavor. This whole grain can be used in salads, soups or side dishes.

Flaxmeal-The health community is buzzing about omega-3 fatty acids. Flaxseed and flaxmeal (ground from flaxseed) are rich in alpha-linolenic acid (ALA), a plant-based omega-3. ALA may help to lower inflammation and increase blood flow in the body, reducing the risk of high blood pressure and blood clots. Try sprinkling flaxmeal on your morning cereal or adding it to a smoothie

Gluten-Free Baking Mixes-Gluten-free products are everywhere now with the growing awareness of celiac disease, gluten intolerance and gluten sensitivity. Eating gluten-free used to mean kissing your love of delicious bread and baked goods goodbye, but no longer: now you can have your (gluten-free) cake and eat it, too, when you use one of the great gluten-free mixes available today.

Greek Yogurt-Thicker and more tangy than traditional yogurt, Greek-style yogurt has become an everyday staple for many cooks. A 6-ounce serving of nonfat Greek yogurt has 15 g of protein, 5 g more than traditional nonfat plain yogurt. (However, if it is calcium you are after, stick with traditional yogurt that hasn't had the whey drained from it-it has 34 percent of your daily value per 6-ounce serving, three times more than Greek yogurt.) Creamy and delicious, Greek yogurt makes a homemade tzatziki sauce or healthy dessert quick and easy.

Heirloom Tomatoes-Old varieties of tomatoes are making a comeback. Varieties like Gold Nugget, Aunt Ginny's Purple, Big Ben and Red Zebraare now showing up in your neighborhood market. Like all tomatoes, they are an excellent source of vision and bone-healthy vitamin A.

Israeli Couscous-Round semolina pasta, bigger than regular couscous, Israeli couscous is great in soups, salads or pilafs. The small spheres are toasted, not dried, so they have a textured nutty bite. Choose whole-wheat to get extra heart-healthy whole grains.

Kombucha-Kombucha is a fermented tea with a fizzy "zip," offered in flavors from mango to cayenne-watermelon. Newly available in supermarkets, it has probiotics and more antioxidants than other teas. Enjoy the beverage by itself or in a smoothie.

Multigrain Tortillas-When it comes to tortillas, there are more options for shoppers than ever before. Forget basic flour-now you can find whole-grain tortillas with added heart-healthy flaxseed or B vitamins. You'll get more fiber when you choose whole-wheat or whole-grain over white-flour tortillas.

Nut Butters-Peanut butter may be the first thing that comes to mind when you hear "nut butter," but today there are many varieties found right next to that old standby. And they have different nutrition profiles: 2 tablespoons of almond butter provides 75 percent of your daily value of vitamin E, which may help fight damage-causing free radicals. Cashew, walnut and hazelnut butters add exotic flavors to your next snack and are packed with 5 g of protein per 2-tablespoon serving.

Spice Blends-With home cooks' growing interest in global cuisine, exotic spice blends are becoming commonplace in the spice aisle of local markets. Look and you may find berbere (an earthy, aromatic Ethiopian blend) next to the bay leaves and ras el hanout (a robust Moroccan spice blend) next to paprika. These spice blends make it easier than ever to create exotic, flavorful meals in your own kitchen.

Steel-Cut Oats-Here is an example of "what is old is new again." Steel-cut oats (sometimes called Irish oatmeal) are whole-grain oats that have been cut into little pieces rather than rolled.This hot breakfast cereal is less-processed than other types of oatmeal and has a nutty crunch. Like all oatmeal, it's high in soluble fiber, which may help to lower "bad" LDL cholesterol, and has a healthy amount of protein, both of which will help you feel satisfied.

These are just a fraction of foods that will make you feel and function better through out your day.  If you have any questions about any of these let me know.

DAVID KNAPP NCSF-MCPT,CNS

Princetonbootcamps@yahoo.com

Tabata Weds DRIVEN BY WORKOUT MUSE at Central Jerseys #1 fitness bootcamp

200 REP WORKOUT

HEY GANG,
     IN CASE YOU NEED SOME EXTRA CARDIO ON DAYS THERE IS NO BOOTCAMP.  THIS 200 REP WORKOUT DONE 1 OR 2 TIMES THROUGH SHOULD KICK YOUR METABOLISM INTO HIGH GEAR FOR UP TO 48 HRS

200 REP WORK OUT

EACH OF THE 10 EXERCISES SHOULD BE DONE FOR 20 REPS NO REST BETWEEN EXERCISES 3 MINUTE REST BETWEEN CIRCUITS

1) PUSH-UPS
2)FULL BODY SQUATS
3)ELBOW PLANK TO HAND PLANK AND REVERSE
4)REVERSE LUNGE
5)TRICEP DIPS ( MAKE SURE HANDS ARE FACING FOWARD)
6)KNEE -UPS
7)FROG SQUATS (HANDS AT 45%)
8)JUMPING JACKS
9)STANDING OPPOSITE ELBOW TO KNEE
10) FOWARD LUNGE

COMPLETE THIS FOR A GREAT CARDIO WORKOUT. THE BENFITS WILL LAST

STAY FIT STAY HAPPY
DAVE KNAPP NCSF-MCPT,CNS
WWW.PRINCETONBOOTCAMPS.COM

Fighting Cancer with Exercise

Fighting Cancer With Physical Fitness

Cancer is not a death sentence. While there are no real cures for cancerous diseases, huge numbers of survivors, famous and otherwise, indicate that the illness can indeed be beaten. For cancer patients, gaining an understanding of the mechanisms behind these debilitating physical conditions is a big part of surviving them.

Regardless of their specific disease, people's bodies all fight illness the same way. When foreign aggressors invade an organism, immune system components like white blood cells attack, removing the threat. Cancer, whether it is a common cancer or a rare one like mesothelioma, and other similar ailments generally interfere with these mechanisms, ruining patient chances of staying healthy by preventing recovery.

Certain factors, however, can greatly increase the body's natural defenses. According to a study on the effects of physical activity in cancer patients, it was found that cancer survivors who exercised benefited from improved immune function and much more enjoyable lifestyles. Of course, even this extremely comprehensive study admitted that there are a number of interacting factors that affected cancer patients, making the exact role of physical activity unclear. On the other hand, the psychological benefits experienced by those who exercised regularly were undeniable.

Cancer lowers survival chances, but not only because ravaged, mutated cells put a huge strain on the immune system. Patients with cancer are often led to believe that their diseases are implacably, unavoidably fatal. When patients give up on themselves mentally, there's not much any treatment can do, because one of the most important parts of surviving disease is maintaining a consistently positive attitude.

So does exercise promise a key to cancer survival? Well, it's no cure, but it certainly is helpful. Those who exercise and raise their average metabolic rate count on increased immune system activity and better recovery rates in general. Studies indicate those who exercise enjoy a far better quality of life, and the positive mood-changing benefits of staying fit have long been noted. If you have mesothelioma or any other cancer it's important to remain active and never give up. Staying in shape keeps your energy levels high, your immune system primed and most importantly, it releases endorphins and hormones that ensure your outlook remains positive.

    If you need more information go to www.mesothelioma.com

This article is a guest post by David Haas of the Mesothelioma Cancer Alliance

6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE

 DAVID KNAPP NCSF-CPT,CNS

WWW.PRINCETONBOOTCAMPS.COM

PRINCETONBOOTCAMPS@YAHOO.COM

888-402-2267

FOR IMMEDIATE RELEASE

LOCAL BOOT CAMP TRAINER: 6 EASY STEPS TO FIT EXERCISE INTO YOUR HOLIDAY SCHEDULE

(PRINCETON,NJ 11/17-2011) – With Thanksgiving just a few days away, can Black Friday be far off? You know what this means: Shopping and other holiday activities will consume so much of your time, regular exercise will be put on the back burner – or forgotten altogether.

“During this time of year, our lives can get very hectic, so workout routines can get disrupted or ignored,” says, David Knapp owner of Princeton Adventure BootCamps. “It‟s easy to say, „a few weeks without exercise won‟t harm me‟ or „I‟ll catch up after the New Year‟s.‟ However, it will be more difficult to re-start exercising later, when you might have a few post-holiday pounds to lose. And, by the way, running from store to store is NOT exercise!”

Although finding time for regular workouts may be a challenge during the holidays, there are ways to stay on track – it‟s all a matter of good planning and motivation David  says.

He suggests these 6 steps to holiday fitness:

 Try a bit of visualization. “Imagine yourself on January 1 – and beyond – after not having exercised for several weeks. How much heavier will you be? How much harder / longer will you have to work out to lose all the weight that piled on during the holidays? Often, when you think of the consequences of your actions ahead of time, that will be all the motivation you‟ll need to keep exercising!”

 Break your usual exercise routine into a couple of small sessions throughout the day. “For example, two or three 10-15-minute workouts may be more manageable than an hour-long session.”

 Exercise in the morning. “It may mean getting up earlier than

 usual, but at least you’ll be done for the day. Plus, you’ll be more energized for all the other activities. Another possibility is to use part of your lunch hour for a mini-workout; even a short session is better than none.

 Choose the right type of exercise. “Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape.”

 Ban all the “But I don’t have time” excuses. “Don’t fall into a trap of coming up with reasons why you can’t work out. Tell yourself right now that exercise is an important part of your day and keeps you

 energized for all the other activities. Another possibility is to use part of your lunch hour for a mini-workout; even a short session is better than none.

 Choose the right type of exercise. “Use HIIT (High Intensity Interval Training), which is shorter in duration, but extremely effective at burning fat and keeping you in shape.”

 Ban all the “But I don’t have time” excuses. “Don’t fall into a trap of coming up with reasons why you can’t work out. Tell yourself right now that exercise is an important part of your healthy lifestyle, and that you can and will fit it into your schedule, no matter how hectic it gets.”

 Work out with a buddy or in a group. “Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently. Make a pact with friends to encourage each other should one of you feel like slacking off.”

Following all these points “will help even the busiest people keep up with their exercise routines,

Dave notes. “When all the holiday bustle is over, they’ll be glad they did!”

 Work out with a buddy or in a group. “Statistics show that people who exercise with a friend or in a group are more successful at exercising consistently. Make a pact with friends to encourage each other should one of you feel like slacking off.”

Following all these points “will help even the busiest people keep up with their exercise routines,” David notes. “When all the holiday bustle is over, they’ll be glad they did!”

About PRINCETON ADVENTURE BOOTCAMP A  personal trainer, Dave launched Princeton Adventure Boot Camp  in February of 2007 and   specializes in weight loss for women and men  . Schedules and client testimonials are available at www.PrincetonBootCamps.com. Dave a certified fitness boot camp instructor with over 20 years of experience in the fitness industry, can be reached at Princetonbootcamps@yahoo. Or 888-402-2267

RESTAURANT NUTRTION, WHAT THEY DONT WHAT YOU TO KNOW

 

Message

Hey Gang,

     Thought you should know the truth.

More restaurants are jumping on the health bandwagon by posting nutritional information on their menus and online. But there’s a dirty little secret about restaurant nutritional information. It’s not always accurate - or even close to it. According to a study published in the Journal of the American Diabetic Association, restaurant calorie counts are often deflated, and you may be overindulging without even knowing it.

Restaurant Nutritional Information: Take It with a Grain of Salt

It’s smart to look up restaurant nutritional information before you dine out. When you’ve already planned your meal before you reach the restaurant, you’re less likely to order a high-calorie item on impulse - but don’t believe everything you read.

When researchers at Tufts University took samples of restaurant food and frozen prepared foods and analyzed them, they made a shocking discovery. Some restaurant menu items contained up to 18% more calories than were listed - and frozen prepared foods were off by about 8%.

To keep it in perspective, if you go to a restaurant and order a 600 calorie entrée, you may end up getting over 100 additional calories you didn’t count on - and if they happen to give you a larger portion size, as many restaurants do, you could end up eating several hundred more calories than you intended. That adds up.

Restaurant Calorie Counts Don’t Have to Be Accurate

It’s not surprising that restaurant calorie counts are off. Federal regulations for restaurant foods only require that the calorie count be within 20% of what’s stated, but some restaurants aren’t in compliance. For example, Macaroni Grill’s Skinny Chicken entrée was listed as 500 calories, but according to one analysis, it has over 1,000 calories.

The other problem with restaurant nutrition information is the calculations are based on a set food weight, and not all restaurants weigh their portions before preparing them. Then there’s the human element. Some restaurant workers pile more on a plate than others.
For most people, discrepancies in calorie counts won’t have a huge impact on their overall health since they don’t eat out every day. But for people who do - and for those who have medical problems such as diabetes, it’s more of an issue. In fact, there have been lawsuits filed against some chain restaurants for posting inaccurate calorie counts.

How to Avoid Eating More Calories Than You Bargained For

Use common sense when reading restaurant menus and surveying calorie counts. If an entrée has a cream-based sauce or is battered and fried, it’s probably not low in calories - and make sure you know what’s included. Some restaurants don’t include side-items or salad dressing in the calorie count. Ask lots of questions before ordering - and if it sounds too low in calories to be true - it probably is.  Visit www.Princetonbootcamps.com and join Central Jerseys #1 rate bootcamp.  you will be glad you did

Dave Knapp NCSF-MPT,CNS