Cooking Shows

Ward Off Bad Health With Oranges

Hello and welcome to today’s installment of Cooking with Fey! With flu season sneaking up on us, I thought we should talk about the first fruit that comes to mind when we think about boosting our immune system- oranges.

Slide2.JPG

Why oranges, you say? Because oranges boost your immune system, reduce free radicals in the body, ward off some forms of heart disease and keep our skin looking youthful. That’s a lot of benefit from one little fruit!

So with all that in mind, let’s break down how oranges are able to make such wonderful boasts about helping us live a healthy lifestyle.

But before I forget, oranges are also an excellent source of:

  • Vitamin C
  • Fiber
  • Folate
  • Potassium
  • Thiamin
  • Antioxidants

orange-1995056__340.jpg

As you may know, oranges are a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness. Which is especially important now that cold weather seems to be here to stay for most parts of America.

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables and foods high in Vitamin C, like oranges, had the largest positive impact.

Other studies have found that activities such as daily walking, combined with orange intake, can reduce blood pressure. So if you are concerned about your heart health talk to your doctor about adding oranges to your diet.

Vitamin C also increases iron absorption in the body, so if you suffer from an iron deficiency or anemia, then oranges might be the answer you’ve been looking for.

If you suffer from frequent kidney stones, then try reaching for oranges to help minimize the chances of getting these uncomfortable stones in the future. The citric acid found in oranges can increase urine volume and decrease calcium levels in urine- which leads to less buildup to form kidney stones.

orange-832279__340

Fiber is necessary in our diet for improving how the digestive system functions, and fiber feeds the good bacteria that live within our digestive tract. I know, not the prettiest thing to think about, but a healthy digestive system means a healthy you. And on the bright side, a diet with healthy levels of fiber can aid in weight loss and lowering our cholesterol levels!

Folate, which is one of the B vitamins, is important for tissue growth and normal cell function. Further, folate is especially important for pregnant women and our active aging populations.

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that oranges can help the nervous system regulate muscle movements more effectively. This is important for weightlifters such as myself, as it maximizes all that hard work we put in at the gym each week.

The potassium and vitamin C in oranges also combine to protect our heart. Heart health is important for me since I live with Atrial Fibrillation. So when I read studies like the one from Vanderbilt Medical School stating that a daily intake of potassium can lower the risk of developing heart disease, I definitely made sure to start eating oranges so my own heart condition doesn’t worsen.

herhg.jpg

Another B vitamin found in oranges is Thiamin. Thiamin, also known as vitamin B1, is responsible for converting the carbohydrates we eat into energy. Which is fantastic for gym goers, as this means more energy to lift weights! The B vitamin Thiamin also helps our muscles to contract and our nervous system to send signals throughout the body.

Oranges also contain antioxidants that fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight cancer and decrease your chances of developing heart disease or diabetes.

These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

 

RECIPES:

Slide3.JPG

Slide4.JPG

cropped-logo2

Advertisements
Fitness Videos

Stronger Back Series: Parallel Grip Lat Pull Down

Hello and welcome everyone to another edition of Fey Fitness! Today we are continuing with the Stronger Back Series by learning how to properly strengthen our back muscles with a Parallel Neutral Grip Lat Pull Down. This is another variation on the traditional Wide Grip Lat Pulldown, so you’ll still get a great back workout, we’re just gripping the hand bar in a different way.

 

Additionally, this exercise is perfect for those of us with Atrial Fibrillation, as it will not spike our heart rate during the movements. Just be careful getting down onto the ground and back up again if you have severe AFib, or problems with your blood pressure. Remember, slow and steady wins the fitness race!

hiu

Why Do a Parallel Neutral Grip Lat Pull Down?

  • A Parallel Neutral Grip Lat Pull Down will work a majority of back muscles, with a focus on the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By performing this exercise you can work: the Teres Minor, Infraspinatus, Teres Major, Posterior Deltoid, middle and lower Trapezius, Latissimus Dorsi, Biceps Brachii, Brachialis and Brachioradialis. That’s a whole mouthful of muscles! So put simply, the Lat Pull Down will work almost all back muscles and some muscles in your arms. Working all of these muscles at once will give you a fantastic workout in terms of maximizing the efficiency of your upper body workouts and making sure you are hitting many different muscles during this compound movement to improve your holistic fitness lifestyle.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.

 

How to Perform a Parallel Neutral Grip Lat Pull Down:

  1. Sit on the machine with knees hips width apart and feet firmly planted on the ground.
  2. Grab onto the parallel handle with your palms facing each other and in front of the body.
  3. Sit up nice and straight with your shoulders rolled back and down, away from your ears.
  4. As you exhale, engage the lat muscles and use them to slowly bring the handle to your chest. PRO TIP: It’s perfectly normal to feel tension in your arms, they are working to grasp the handle and the biceps are secondary movers in this exercise.
  5. Once the handle is at your chest, slowly raise the handle until your arms are straight and back in the starting position.
  6. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to my website at FeyFitness.com .

 

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

 

Cheers,

Fey

 

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

 

Cooking Shows

Portable Nutrition with Bananas!

Hello and welcome to today’s edition of Cooking with Fey! Today I thought we would cover an iconic fitness fruit you commonly see in gym bags or on websites telling you to eat better- the portable banana!

Dainty bananas are a popular addition to any nutrition site or fitness regimen because of their nutritional benefits and portability. I mean, they already have a travel friendly wrapper included! But bananas are more than just the lazy person’s travel food, they also have health benefits to add to your diet such as: protecting our heart, strengthening our bones and boosting our mood. These health benefits are wonderful for those of us with Atrial Fibrillation,as we can use all the help we can get to help our hearts function better and safer.

Slide2

Bananas also contain these helpful nutrients:

  • Vitamin C
  • Potassium
  • Magnesium
  • Tryptophan (an amino acid)

As you may know, bananas are a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness.

Banana-Oats-Fitness-Cookies.jpg

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health,the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables, and foods high in Vitamin C, had the largest positive impact.

Banana-Oats-Fitness-Cookies-1

Meanwhile, potassium helps the body maintain a normal blood pressure and nerve function. This means that bananas can help the nervous system regulate muscle movements more effectively. This is important for weightlifters such as myself, as it maximizes all that hard work we put in at the gym each week.

The potassium and vitamin C in bananas also combine to protect our heart. Heart health is important for me since I live with Atrial Fibrillation. So when I read studies like the one from Vanderbilt Medical School stating that a daily intake of potassium can lower the risk of developing heart disease, I definitely made sure to start eating bananas so my own heart condition doesn’t worsen.

 Magnesium works with Potassium for bone health in the body. Potassium works hard to protect us against osteoporosis and Magnesium is a powerhouse for bone formation. These two minerals combine to ensure that our bones are strong for the long run.

Vegan-Banana-Pancakes.jpg

Boost your mood with the amino acid Tryptophan! Science is showing that tryptophan may help prevent cognitive decline and boost our moods. While more research needs to be done in this area to uncover how much of an impact bananas and amino acids can have on our moods, it can’t hurt to munch on a banana the next time you are feeling grouchy!

RECIPES:

Fitness Videos

Stronger Back Series: Supinated Grip Low Row

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring another beginner level back exercise called a Supinated Grip Low Row. Don’t worry, just because it is a mouthful to say doesn’t mean it is hard to do!

Why Do a Supinated Narrow Grip Low Row?

  • A Supinated l Grip Banded Pull-Up will work a majority of back muscles, including the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.
  • A supinated grip low row is a good movement for shoulder girdle health and for promoting balance in horizontal pulling and pushing. This is of great importance to those of us who love the bench press.

 How to Perform a Supinated Narrow Grip Low Row:

  1. Sit in front of the Low Row Machine with a straight posture and your feet planted firmly on the foot rests.
  2. Grasp a bar shaped handle with your palms facing the ceiling. Roll the shoulders back and down. This is your starting position.
  3. As you exhale, use the back muscles to pull the handle towards your sternum slowly.
  4. Pause for a second or two, then inhale as you slowly release the handles back to the starting position.
  5. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always,please like and subscribe to this channel to stay up to date on new content,and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Cooking Shows · My Life

Professional Development Opportunity! Training Weekend.

 Hello and welcome everyone to what would normally be another article in my nutrition series! Today I’m starting my monthly three day training program, so there won’t be any nutrition article today.

In case you missed my first post on the topic, I’ve been awarded an opportunity through the studio I work at to take a professional Pilates instructor course! I am thrilled and feel so blessed to be given this amazing experience to progress my professional career as a trainer. This scholarship is only presented once a year to employees who show merit and a passion for fitness, so it was a dream come true to be given such a rare gift. It’s an amazing feeling, and one I am currently finding hard to put into words.

The only downside to this program is that one Friday a month I won’t be able to post my normal nutrition blog because I’ll be away from the internet and in training.

Not to worry, the rest of the month will remain unscathed, and you can expect blog entries on the regularly scheduled time and format.

Thank you for your patience with this wonderful growth opportunity I’ve been blessed with, and I look forward to posting another entry next week as life returns to normal.

Cheers,

Fey

Fitness Videos

Stronger Back Series: Neutral Narrow Grip Low Row Machine

STRONGER BACK SERIES:

Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring another beginner level back exercise called a Neutral Narrow Grip Low Row. Don’t worry, just because it is a mouthful to say doesn’t mean it is hard to do!

Why Do a Neutral Narrow Grip Low Row?

  • A Neutral Grip Banded Pull-Up will work a majority of back muscles, including the Latissimus Dorsi (also known as “lat” muscles. The lat muscles are vital to back health because they connect the spine, pelvis, ribs, scapula and upper arm. These muscles work by adducting, rotating and extending the arms through a full range of motion. They are also responsible for moving the arms back and down towards the hips.
  • The lat muscles act as stabilizers in many other exercises such as squats, deadlifts and bench presses. Our lats also protect our spine during exercises such as these.
  • By increasing our muscle mass and lowering our body fat we reshape our back’s landscape. Reshaping the upper body in this manner can make us appear slimmer because the “V” shape starts at the back by being widest near the shoulders and tapering in at the waist. This is useful in creating that hourglass shape so many women want; and that “V” shape creates the desired shape so many men are after.
  • A basic neutral narrow grip low row is a good movement for shoulder girdle health and for promoting balance in horizontal pulling and pushing. This is of great importance to those of us who love the bench press.

 How to Perform a Neutral Narrow Grip Low Row:

  1. Sit in front of the Low Row Machine with a straight posture and your feet planted firmly on the foot rests.
  2. Grasp the narrow grip handles with a neutral hand position. Roll the shoulders back and down. This is your starting position.
  3. As you exhale, use the back muscles to pull the handle towards your sternum slowly.
  4. Pause for a second or two, then inhale as you slowly release the handles back to the starting position.
  5. Repeat this motion 12-15 reps for 3 sets.

My goal is to empower you to feel confident and informed so you can get the most satisfying workout possible. So please let me know how I can better help you achieve that goal. As always, please like and subscribe to this channel to stay up to date on new content, and head on over to Instagram (@fey_fitness) to give me a follow or to YouTube at Fey Fitness.

My Patreon page is now live, so please go show some love there as well. I’d like to make some upgrades to my videos to enhance your viewing pleasure, and any support would be greatly appreciated!

Cheers,

Fey

Patreon: https://www.patreon.com/FeyFitness

Instagram: https://www.instagram.com/fey_fitness

YouTube: https://www.youtube.com/c/FeyFitness

Cooking Shows

Cran-tastic Cranberries For Your Health!

Hello and welcome to today’s edition of Cooking with Fey! In anticipation of the Thanksgiving holiday next week I thought we could talk about an iconic fall treat, cranberries!

Cran-tastic cranberries have health benefits to add to your diet such as: helping heal UTIs, protecting our heart and warding off dental concerns. These health benefits are wonderful for those of us with Atrial Fibrillation, as we can use all the help we can get to help our hearts function better and safer.

Cranberries are also an excellent source of:

  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Manganese
  • Copper
  • Antioxidant Polyphoenols like Proanthocyandin

As you may know, cranberries are a fantastic source of Vitamin C, which is an important nutrient linked to immune system health. Having a strong immune system helps the body ward off illness or recover faster from sickness.

Vitamin C is also great for the heart. In a research study published by the Harvard School of Public Health, the diets of 126,399 adults were examined over the course of many years to reveal that for every serving of fruits and vegetables a person consumed, there was a 4% reduction in their risk of developing coronary heart disease. The study also pointed out that leafy green vegetables and foods high in Vitamin C, like cranberries, had the largest positive impact.

Vitamin K is important to the body because it is needed for the body to product a protein called prothrombin, which allows the body to support bone metabolism and form helpful blood clots (like when you get a papercut and the blood clots to stop the bleeding, not the scary kind of blood clot). Vitamin K creates healthy, strong bones by increasing their density. Denser bones are less likely to break or sustain injury.

Think of manganese as a superhero for our bones. This mineral helps bones grow and then maintain their density. Manganese, when combined with calcium, zinc and copper, supports bone mineral density in any age of human development. However, this is very important in our active ageing populations. As you may have heard, when we age our bones begin to lose their density. This can cause bones to become weak and break easily, so manganese is important to make sure we are ingesting enough of as we get older.

Copper is a very vital mineral that every part of the body needs in order to function. Why, you might ask? Because copper helps our bodies make red blood cells, keep our nerve cells healthy and support our immune system. Copper also helps our body form collagen, absorb iron from the food we eat and assists in energy production. That sounds like a super important mineral to me!

Additionally, cranberries contain a fantastic source of antioxidants to fight off free radicals in the body. As you may remember from a previous blog on strawberries, antioxidants have been shown in studies to delay cognitive issues like memory less, fight some cancers and decrease your chances of developing heart disease or diabetes. These same antioxidants also keep our skin looking young and beautiful. Science is starting to show that consuming antioxidants can help slow the onset of wrinkles, age spots or decreased elasticity in our skin.

Proanthocyandin is a type of polyphenol found in cranberries. And here’s a quick rundown on polyphenols. Polyphenols are a type of micronutrient humans can ingest by eating specific plant-based foods. These micronutrients are packed with antioxidants and health benefits. So, jumping back to proantocyandin, researchers at the Center for Oral Biology and Eastman Department of Dentistry from the University of Rochester Medical Center found that this polyphenol from cranberries was able to prevent oral bacteria from sticking to our teeth. Which is great news for dentists, as the less bacteria that attaches to our teeth the healthier they are and the less chances there are of our teeth developing dental problems down the road. Think of proanthocyandian as Teflon for our teeth. The polyphenol creates a barrier bacteria can’t stick to and cause harm to our teeth!

Proanthocyandin is also somewhat of a superhero in the circles of UTI patients. UTI stands for Urinary Tract Infection, and if you’ve ever had one of these awful infections then you know how much of a lifesaver cranberries can be. In the same way proanthocyandin prevents bacteria from sticking to our teeth, this same polyphenol prevents the UTI bacteria from attaching themselves to the urinary tract walls, which can prevent the spread of the infection and decrease the time you have one. This treatment has actually been around for hundreds of years, as Native Americans used cranberries as a treatment for bladder and kidney diseases.

RECIPES: