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Shake it up, Part II

June 20, 2007 / Anthony Stalter

Just over a month ago I gave out a recipe for a healthy smoothie/shake that was packed with protein and good carbs to keep the hunger pangs away. Well, I’ve got another shake recipe – this one a little more out of the box – I drink on a regular basis that’s full of the same good carbs, but even more protein.

Once again, feel free to change the serving size as you wish:

– Blend three ice cubes
– 1 Banana
– 1 Cup of dried oatmeal
– 2 Tbsp. of peanut butter (lowest sugar content you can find)
– A dash of cinnamon
– A scoop of either chocolate or vanilla protein powder
– 1 Cup skim/low fat milk

Calories: 645
Protein: 46
Carbs: 76
Total Fat: 20 (mostly from the peanut butter)

Don’t put too much cinnamon in it or else it will taste a little bitter. You’ll mostly taste the banana and protein powder, which in my opinion at least, is damn good.

Diets, Food preparation, Nutrition, Protein

Workout without the weights

June 15, 2007 / Anthony Stalter

Common knowledge tells us that if we want to pack on muscle, weights – and therefore a gym for most of us – are necessary to accomplish our goals. However, using weights doesn’t need to be the end-all-be-all to get in shape.

Here’s an article by Men’s Health.com that shows you five ways to get stronger without lifting weights. In the article, you’ll find ways to add stress to your muscles doing the simplest of movements, develop better balance, and incorporate multiple muscle groups while doing exercises like lunges, sit ups and pushups.

I’m not encouraging anyone to ditch your weight lifting routine for this workout, instead incorporate this into your regular regime as a way to maximize your gains.

Exercise, General fitness, General training, Weight training, Workout programs, Xternal Fitness, Xternal Furci

Prostate disease

June 14, 2007 / Mike Furci

The three most common types of prostate disease are; benign prostatic hyperplasia, prostatitis and prostate cancer.? Although they have very different causes, their symptoms are surprisingly similar.? According to the Cleveland Clinic Foundation this is why it is important for men to make checking for prostate cancer part of their yearly physical.? Some of the similar symptoms include: a need to frequently urinate at night, difficulty urinating, painful or burning urination.

To read the full article go HERE.

Medical Issues for Men, Prostate health

Three supplements to take daily

June 12, 2007 / Anthony Stalter

Are you taking these three supplements daily?

1. A multi-vitamin
2. An aspirin
3. Fish oil

If not, you should be.

While it shouldn’t be used in place of the nutrients we get from every day food, a multi-vitamin is a valuable supplement for those with dietary imbalances. According to a study by Robert H. Fletcher, MD, MSc and Kathleen M. Fairfield, MD, DrPH, most people do not consume an optimal amount of all vitamins by diet alone.

Besides being helpful for the every day headache, aspirin has also been known as a heart saver. Same thing can be said for fish oil, which is a great source for omega-3 fatty acids. Omega-3’s can cut your risk of heart disease, prostate cancer, stroke, asthma and arthritis.

Fatty acids, Heart disease, Men's Health and Wellness, Supplements, Xternal Fitness, Xternal Furci

5 Best warm up moves

June 7, 2007 / Anthony Stalter

Due to time limitations or a busy schedule, people tend to jump right into a workout without properly warming up. It’s well advised to not only ride a bike or jog for five minutes, but also stretch so your muscles warm enough to begin a full workout. Injuries in the weight room are usually due to not properly warming up or stretching.

MSN.com posted an article from “Best Life” on the five best warm up moves for any workout:

90/90 Stretch: This exercise will stretch your torso and back muscles, which is especially important for rotational sports such as golf and tennis.
Hip Crossover: This exercise is designed to build mobility and strength in your torso by dis-associating the hips and shoulders.
Hand Walk: It’s a great exercise prior to just about any sport.
Forward Lunge, Forearm to Instep: You’ll feel a stretch in your groin, your back-leg hip flexor, and your front-leg glute and hamstring.
Pillar Marching: It’s perfect for preparing for the demands of running.

For a complete description (the above is a very brief review of each warm up) as well as diagrams of each stretch, click here to read the entire article.

Exercise, General training, Xternal Fitness, Xternal Furci