How to get your bonus ebook

Follow this link to the download page.

Once there, you'll need the password "newyear" minus the quotes to access the download page.

When you reach the download page, click on the link to open your ebook.

Adobe Acrobat Reader will open the file, if you have Acrobat Reader installed on your machine.

If you wish to save the file for later viewing, right click on the link, and select Save Target As... from the pop up menu. Navigate to a place on your hard drive, and save the file.

I hope you enjoy the ebook.

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Nutrition: A True Herbal Powerhouse

Want to improve the taste and the health benefits of your pasta sauce? Add a bunch of basil. Basil is a good source of magnesium, which promotes cardiovascular health by helping muscles and blood vessels to relax, improving blood flow and lessening the risk of irregular heart rhythms or a spasming of the heart muscle or a blood vessel. Basil is also a good source of potassium, vitamin C and beta-carotene. Beta-carotene is a powerful anti-oxidant that protects the cells that form the lining of numerous body structures including the blood vessels from free radical damage, but also helps prevent free radicals from oxidizing cholesterol in the blood stream. Only after it has been oxidized does cholesterol build up in blood vessel walls, starting the development of atherosclerosis, whose end result can be a heart attack or stroke.

Free radical damage is seen in many other conditions as well, including asthma, osteoarthritis, and rheumatoid arthritis. The beta-carotene found in basil may help to lessen the progression of these conditions while protecting cells from further damage.

The eugenol in basil's essential oils can block the activity of an enzyme in the body called cyclooxygenase (COX). Many non-steriodal over-the-counter anti-inflammatory medications (NSAIDS), including aspirin and ibuprofen, as well as the commonly used medicine acetaminophen, work by inhibiting this same enzyme. This enzyme-inhibiting effect of the eugenol in basil qualifies basil as an "anti-inflammatory" food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions. ______________________________________________________________
Q&A: I hate warming up. Is it really necessary?

The warm-up prepares your joints and muscles for the work to come. It's an important part of your fitness routine and should not be skipped. However is 5 minutes on a treadmill the best way to warm up? Not really. The warmup should mimic the work that is to follow.

You want to do some moves that represent an easier version of the work to come. So for example if you intend to do an upper body focused workout then perhaps some pushups would be included, and maybe some shoulder retraction work.

For a lower body focused workout, perhaps you'd do some bodyweight squats or multi-plane lunges.

If you think of the warm up as a part of the workout rather than an add-on, you'll be less likely to skip it and keep yourself injury free.

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Tailored Fitness Research:
The Effects of Stability Ball Training on Spinal Stability

Stability ball training (SBT) is believed to improve spinal stability (SS) and could reduce the risk of back pain in sedentary individuals.

Spinal stability is believed to be an important factor in exercise programs for healthy backs.

Investigators have reported that individuals with back pain may have an inability to engage the muscles that stabilize the spine.

The purpose of this study was to examine the effects of SBT on SS. Twenty sedentary individuals were randomly assigned to either an experimental group that performed SBT twice per week for 10 weeks or to a control group. The control group completed both sessions of testing but did not participate in SBT.

The tests used were the static back endurance and side bridge. SBT sessions were held twice per week and were done for 30 minutes.

The exercise program progressed in difficulty by increasing the repetitions (building from 10 to 20), increasing the complexity of the exercises (adding opposing limb movements), increasing the duration that static exercises were held (ranging from 10 to 60 seconds), increasing the speed at which the exercises were performed (measured by a metronome and ranging from 40 to 60 beats·min), increasing the lever arm of the exercise, and altering the base of support.

Before each workout, subjects performed a 5-minute, systemic warm-up, followed by stretching. Stretching was also done during the session and at the completion of each session. Subjects were closely monitored during the training for signs or symptoms that could prove problematic.

The experimental group improved significantly on the static back-endurance test and the side bridge test. Back endurance for the control group did not change, nor did the results of the side bridge test change for this group.

These findings illustrate that stability ball training may provide improvements in spinal stability.

This type of exercise might be beneficial to individuals who spend a good deal of time sitting (i.e., in corporate fitness programs) or for individuals who are prone to back pain and have been cleared to exercise.

Source: The effects of stability ball training on spinal stability in sedentary individuals. J. Strength Cond. Res. 20(2): 429–435. 2006.

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Tailored Fitness Recipe: Zucchini Salad with Tomatoes and Basil Vinaigrette

This recipe serves: 6
Preparation time: 10 minutes
Cooking time: 10 minutes

Ingredients
1 large zucchini, cut into half-circles about 1/2 inch thick
1 large yellow squash (or 2 small), cut into half-circles about 1/2 inch thick
2 teaspoons Dijon mustard
2 tablespoons red wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon finely chopped shallots
1 tablespoons extra virgin olive oil
2 tablespoons freshly chopped basil
salt to taste
1 large fresh tomato, diced (or 1 cup canned diced tomatoes, drained)
freshly ground black pepper

Cooking Instructions
1. Place about 2 inches of water in a large pot, insert a rack or steamer basket into the pot and bring the water to a boil. Steam the zucchini and squash in the basket for about 3 minutes, or until their colors turn bright. Remove the basket and run under cold water to stop the cooking process. Set aside.

2. Meanwhile, in a small bowl, whisk the Dijon mustard, red wine vinegar and lemon juice together. Add the shallots and slowly whisk in the olive oil and basil. Season with salt and pepper to taste.

(The vinaigrette can be made in advance and stored in the refrigerator for up to 5 days.)

3. Gently toss the zucchini and squash in the vinaigrette with the tomatoes and serve at room temperature or chilled.

Nutrition Facts

Serving Size 3/4 cup of salad with vinaigrette
Amount Per Serving
Calories 50
Total Fat 3 g
Saturated Fat 0 g
Protein 2 g
Total Carbohydrate 6 g
Dietary Fiber 2 g
Sodium 145 mg
Percent Calories from Fat 44%
Percent Calories from Protein 13%
Percent Calories from Carbohydrate 43%

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Fitness Product Review: Bike-O-Vision

Bike-O-Vision bills itself as "a "bike's-eye-view" of the world's beautiful rides, with breathtaking cinematography, and it makes viewers feel like they are biking or riding down scenic routes in places like France, England, California, Las Vegas, Puerto Rico, Washington DC, the US Virgin Islands and more. These journeys show the approaching scenery and drive-by vistas with enriched color and musical backgrounds without the usual distracting narrations."

It's an interesting concept, but it left me wanting more. What struck me about the video I watched (Oregon) was that unless you had visited the region you really had no idea what you were seeing. It just looked like trees and lakes going by that could have been anywhere.

The video was set to classical music. That's fine if you are interested in classical music, but I did not find it very inspiring. It was too laid back. Instead, turn the volume down and listen to your own music.

Also the disc I had exhibited some digital glitches. It's hard to say if this was just a problem with the disk I was sent or an example of sloppy production.

If you need to be distracted to do your indoor bike workout, then maybe you have chosen the wrong exercise method. However, if you are just looking to spice up your routine and will still work hard, then maybe you'd enjoy Bike-O-Vision.

Bike-O-Vision DVDs are priced from $8.95 to $14.95 for 75-min. journeys.

For more information, visit www.Bike-O-Vision.com

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