Monthly Archives: August 2010

Keep on walking

iStock_000006737638XSmall150Research has shown that when people exercise by walking, they walk 30% longer if they walk to music.

Benefits of Walking

  • Burns calories
  • Helps control joint swelling and pain from arthritis
  • Lowers blood pressure (hypertension)
  • Lowers your risk of heart disease, stroke, diabetes
  • Reduces anxiety, boosting your mood
  • Helps you sleep better
  • Improves your self-esteem
  • Walk with a buddy and socialize

Make time for walking, it can be relaxing and burn calories!  This week select some new tunes for your next walk.

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Posted in fitness, tips

Tomato, Tuna and Cannellini Salad

Tomato, Tuna and Cannellini Salad

By Holly, creator of one of my favorite online menopause forums!


5 tbsp. extra-virgin olive oil
Zest of 1 lemon
3 tbsp. fresh lemon juice
Less or equal to 1 tsp. of sea salt
1 tsp. ground black pepper
3 tbsp. chopped chives
1 cup fresh parsley, plus garnish
1 can (15oz.) cannellini beans, drained
2 cans (5oz. each) tuna, packed in natural juices, drained and broken into chunks
3 green onions, thinly sliced
4 to 8 thick slices large heirloom tomatoes


1.      In a medium bowl, whisk together oil, lemon zest and juice, salt, pepper, and chives. Add parsley, beans, tuna, and onions and stir gently just until coated.

2.      Arrange tomato slices on 4 plates and spoon tuna mixture evenly on top. Sprinkle with extra parsley and enjoy.

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Posted in recipes, lunch, salads

Carb Blaster – Interval Training

iStock_000005810778SmallAccording to the American College of Sports Medicine, interval training burns more calories and improves cardiovascular performance.

What is interval training?

Interval training works the heart, lungs and muscles to the max for short lengths of time.

How does it work?

Interval training works both the aerobic (needing oxygen) and anaerobic (not needing oxygen) system.  When you are pushing yourself to the max during interval training, the anaerobic system uses the energy stored in the muscles for short bursts of activity. Lactic acid is the byproduct. During the high intensity part of your interval training, this lactic acid builds, and you enter into oxygen debt.  When you recover after the interval the heart and lungs work together to replace this oxygen debt by breaking down the lactic acid.  During this phase of the workout your aerobic system takes over using oxygen to convert stored carbohydrates into energy.

Beginner routine

  • Warm up 5 minutes at 30% effort
  • 30 seconds at 80% effort
  • 90 seconds 30% effort
  • Repeat 3-5 times
  • Finish routine with 15 minutes of regular cardio to cool down

Experienced routine

  • Warm up 5-10 minutes at 30% effort
  • 30 seconds at 90% effort
  • 60 seconds 30% effort
  • Repeat 7 times
  • Finish with 5 minutes at 30% effort

You can use your circuit training routine or cardio routine to do interval training.

You can do interval training on a spinning bike, treadmill, and the elliptical.  Runners incorporate interval training too.

How do you know what your percentage of effort is? Use your target heart rate.  Before starting interval training, clock a mile at 100% effort and note your target heart rate (you will need a heart rate monitor or a monitor on your exercise equipment).

Safety Tips

  1. Always warm up
  2. Start slowly
  3. Build the number of repetitions over time
  4. Bring your heart rate down during the resting portion of the interval

Changing up interval training

  1. Intensity
  2. Duration of the work interval
  3. Duration of the rest interval
  4. Number of repetitions of each interval

Interval training takes effort and focus.  It is easier if someone (trainer, your hubby, exercise buddy) is timing the intervals and telling you when to speed up and slow down.  I prefer doing interval training on the elliptical or spinning bike because I can program the intervals focusing my energy on performance not the clock.

Interval training will improve your strength, speed agility and stamina.

Always discuss your exercise choices with your healthcare provider.

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Posted in fitness

Should I take hormone therapy?

ShufeltC-CardioSMALLExpert: Chrisandra Shufelt, M.D.
Assistant Director of the Women’s Heart Center
at the Cedars-Sinai Heart Institute.

Dr. Shufelt is a certified menopause practitioner and a women’s health expert.

Dear Dr. Shufelt:  I keep reading about the benefits of hormones.  My doctor, however, says I don’t need them.  Why?

Some women do not need hormone replacement therapy during menopause transition because they do not experience moderate to severe hot flashes or night sweats.  That is the only reason to prescribe hormones.  Patients and their healthcare providers need to weigh the severity of each patient’s symptoms and consider the individual’s risks and benefits.

Hormone replacement therapy can result in an increased risk of breast cancer, heart disease and stroke for some patients.  When I prescribe hormones, I prescribe the smallest dose possible and assess each patient’s risk factors annually.    Using hormone therapy as a way to remain looking youthful is not only futile – it’s dangerous.  The best way to stay healthy and youthful is to exercise and eat a healthy diet.

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Posted in hormones, ask the expert

Sharpen Your Pencil

By Mary Marino,

Ad Jpeg

The general wisdom for a fashion trend is, if you wore it the first time, you’re too old to wear it again.

While that’s true for miniskirts, short shorts (nee ‘hot pants’), and 6 inch platforms, the current obsession for updated classics reminiscent of the 1960s, seems almost ageless.

The influence comes from the hugely popular Mad Men. Fashion has become maddicted.

Successfully adopting the modern version means embracing polished separates and avoiding schmaltzy suits and matching hats.

We picked one look we particularly like for Fall 2010. It centers on a basic pencil skirt. But if skirts just aren’t’ your thing, don’t worry, all of the following choices work just as well with a perfectly fitted pair of pants.

Lay the Foundation

Just in case you have something to hide, ShapeFx makes a hold-you-in pencil skirt with strategic seaming that shapes and minimizes. Even Oprah loves it.

Pencil Skirt $39 – $44, available in 3 lengths:
Petite 23?
Regular 25?
Tall 27?
Also in Women’s sizes.

Hide Inches in This Tank!

Layering pieces are wardrobe staples. This one isn’t just an ordinary tank.

A secret minnimizing panel shapes and slims from bust to hips. Drop a size instantly.

Yummie Tummie Tank  $62.00 – $68.00


This season skin print will be everywhere. It’s a little touch of the exotic that almost everyone understands.

Leopard, zebra, and snake will show up on shoes, bags, scarves, and clothing. We say: own as much as you want, but wear only one skin print item at a time or risk looking like a cliche.

Neiman Marcus Linen Leopard-Print Shirt $157

Cardigans are Collectible!

This season’s cardigan has some real substance. A little length and a lot of style go a long way to make a pencil skirt, or almost anything else you wear them with, look super.

Left: Lutz & Patmos $148,

Right: Rebecca Taylor $350

White is Right.

We’ve said it before and we’ll say it again. A white shirt is to the wardrobe what salt is to the kitchen; a staple that enhances everything it’s paired with.

Go for cotton with about 2% stretch for the crispest look.

Chico’s Ejay Shirt $69

Does a girl ever need a reason for a new jewel? Gigi Cuff $330, Medusa Necklace $68. Or new shoes? The new neutral is definitely nude. It’s as basic as black and just as versatile. Nine West $80, Jimmy Choo $495

A Grown-up Handbag

Even though we staunchly ignored them, they took years to go away. We’re talking about those over-embellished, overweight, over-the-top handbags that weighed more than a refrigerator before we even put our wallet in them. Now it’s all about updated classic bags, thanks to Betty and her style sisters on Mad Men.

Left: Dooney & Burke $295

Right: Valextra $2250

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Posted in beauty

Peach Flat Cake

By Catherine S. Katz, Ph.D

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to


(Prepared by The Culinary Team @ Griffin Hospital Dining Services.)

This cake is similar to the luscious, buttery galettes from Brittany in the north of France, except, of course, it has no butter! Its dense flat batter topped with fresh peaches rises slightly as it bakes to embrace the fruit, so it’s not only delicious, it’s also beautiful. Surprisingly, it’s quick and simple to make. Freeze any leftovers and save for another Peach Day.

Serves 6 *
1/2 teaspoon + 1/4 cup Smart Balance spread
1/4 cup nonfat dry milk
1/4 cup granulated sugar
1 tablespoon sliced almonds
2 eggs
1/4 cup soft wheat pastry flour †
1/4 teaspoon baking powder
2 medium ripe peaches, peeled and thinly sliced, or 1 can (8 ounces) juice-packed sliced peaches, drained


  1. Preheat the oven to 350°F. Grease the bottom of a round cake pan with 1/2 teaspoon of the spread.
  2. Place the dry milk, sugar, almonds, and the remaining 1/4 cup spread in the bowl of an electric mixer and beat on medium speed until creamy. Add the eggs and beat for a few minutes, or until the batter is “airy.” Add the flour and baking powder and mix again until well blended.
  3. Pour batter into the pan and lay the peaches in a circle on top. Bake for 20 minutes, or until golden.

Per serving
151 calories, 9 g fat (2 g sat fat), 4 g protein, 16 g carbohydrate, 1 g fiber, 60 mg cholesterol, 118 mg sodium

* Serving size: 1 slice
† Arrowhead Mills Organic Pastry Flour or any other brand of soft wheat (not whole wheat) flour with fiber is fine. You can also use Hodgson Mill Oat Bran Flour

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Posted in recipes, dessert

Orange Grilled Tuna

By Catherine S. Katz, Ph.D.

Catherine developed the recipes and meal plan for The Flavor Full Diet

She also contributes to


Prepared by The Culinary Team @ Griffin Hospital Dining Services.

You can throw this dinner together in just 15 minutes. You can also make this recipe with chicken!


Serves 4 *
1 1/2 pounds tuna steak (sushi grade)
1/4 cup frozen 100% orange juice concentrate, thawed
1 tablespoon natural honey
1 tablespoon Dijon mustard
Pinch of salt
Freshly ground black pepper to taste
1 teaspoon extra-virgin olive oil


Cut the fish into 8 equal pieces and set aside.
In a medium bowl, stir together the orange juice concentrate, honey, mustard, salt, and pepper. Add the fish and stir to coat.
Add the oil to a cast-iron grill pan and place over high heat. When the pan is very hot, add the fish and grill for 6 to 7 minutes on each side (do not overcook).

Per serving
239 calories, 3 g fat (<1 g sat fat), 40 g protein, 11 g carbohydrate, 0 g fiber, 77 mg cholesterol, 185 mg sodium

* Serving size: 2 pieces

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Posted in recipes, dinner

How much water should you consume?

iStock_000008294027XSmall Two thirds of our body weight is water.  Blood is 83 percent water, muscles 75 percent, bone 22 percent and the brain 74 percent… water is obviously good for you. Without water you would dehydrate, and your vital organs would shut down.  Water is a necessity for life.  Water is the most important molecule, second to oxygen, to live.

Benefits of drinking water:

·     Keeps skin healthy and radiant.

·     Helps regulate body temperature.

·     Transports nutrients to your organs.

·     Removes waste.

·     Maintains overall health.

How much water do you need to consume?

There is no one water consumption formula that works for everyone.  The Institute of Medicine advises that women consume 9 cups (2.2 liters) of total beverages per day.

Your Personal Water Needs Depend On Many Factors:

  • For every 20 minutes of exercise you do each day, drink 8 ounces of water.
  • Hot or humid weather can increase sweating, increasing your fluid retention.
  • If you are ill, suffering from a fever, vomiting or diarrhea causing a loss of fluids, drink more water.
  • If you drink alcohol, add an equal amount of water.  For example, 6 ounces of wine should be matched with 6 ounces of water consumption.
  • Bottom line: hydrate based on your needs.

On average, 80% of your body’s water comes from drinking water and beverage sources, and 20% of water comes from food sources.  Many women consume coffee, tea,and sodas, thinking it is a source for water.

Although it is made mostly with water, nothing can replace the enormous benefits of pure water.

Limit yourself to no more than two three-ounce cups of caffeine (coffee,tea, soda) per day.

If you are on blood pressure medication such as diuretics, or have a history of heart problems or swelling in your legs, you may need to adjust your fluid intake, so discuss this with your health care provider!

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Posted in nutrition, tips

Almond Mocha Protein Shake

Almond Mocha Protein Shake

by Donna


Vanilla Almond Breeze

Protein powder

Instant coffee


1 cup Almond Breeze vanilla

4 ice cubes

1 scoop protein powder

1 tsp instant coffee

Blend it all up in a blender/Magic Bullet

Note:  you can add 1/2 a banana too – yummy

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Posted in recipes, breakfast, snacks

Pink Picnic Salad

Pink Picnic Salad

by Chris
  • 2 beets (softball size) boiled, chilled, diced
  • 1 small potato (tennis ball size) boiled, chilled, diced
  • 2 hard boiled eggs, chilled, diced
  • 2 T lite mayo
  • 1 T dill relish
  • 1 green onion, chopped


Combine diced beets, potato and egg. Add last threeingredients to taste. Chill. Serve as you would potato salad.

Health Benefits from red beets:

  1. The fiber in red beets help reduce serum cholesterol by 30 to 40%.
  2. Beets can help in normalizing blood pressure.
  3. It is believed that red beets when used eaten regularly may help against certain oxidative stress-related disorders.
  4. It is an excellent source of folic acid
  5. Stimulates the functions of the liver
  6. Boosts energy

Serve with grilled chicken for a perfectly balanced Menopause Makeover meal.

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Posted in recipes, salads

Coffee Mocha Protein Shake

iStock_000001172115XSmall Coffee Mocha Protein Shake

by Staness Jonekos

The Menopause Makeover

1 cup soy milk or skim milk
2 scoops of whey chocolate protein powder
2 teaspoons instant coffee, or a shot of espresso
1 teaspoon of vanilla extract
1 cup ice cubes

In a blender, combine all ingredients and blend until smooth. Enjoy!

Makeover Tip:
You can pre-make this shake and refrigerate, then pour into an insulated thermos, so it will be ready to enjoy mid-afternoon.

Using soy milk:
Calories 243

Protein 29.2 grams
Carbs 15.9 grams
Fat 6.6 grams
Fiber 4.2 grams

Using skim milk:
Calories 206

Protein 28.3 grams
Carbs 16.7 grams
Fat 1.7 grams
Fiber 1 gram

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Posted in recipes, snacks