Yerba Mate Tea




Yerba Mate

courtesy http://www.flickr.com/photos/cirque-du-pablo/

Conflicting information

When I decided to revisit information about yerba mate tea I found a boatload of conflicting information. Everything from “it causes cancer” to “its’ benefits are better than green tea”. When I first tasted yerba mate I did some reading about it because I was trying to wean myself off from drinking coffee and at that time yerba mate was touted as not containing caffeine. It boasted the energy boosting qualities of caffeine without making you jittery.

Mate Does Contain Caffeine

During my new research into the subject I found that it does indeed contain caffeine but not in the same amounts as other drinks. The caffeine content has been scientifically identified and verified many years now. The content of caffeine is said to be somewhere between .7% and 2% or 50-100 mg in a 6 ounce cup. Just to put this into perspective the average 6 ounce cup of coffee contains 100-250 mg and the same size black tea beverage has 10-60 mg.

Nutritional Benefits

The Pasteur Institute and the Paris Scientific society stated that yerba mate contains “practically all of the vitamins necessary to sustain life.” Continue reading

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Lower Ab Exercise



Lower Abs

Lower Abs

When I hear people say that they keep doing lower ab exercise but they are not happy with the results they are getting I really have to wonder what their overall body fat ratio is.

Low Body Fat Overall = Better Defined Abs

If you want sexy abs you will most likely have to get your overall body fat ratio down to 8% – 10%. I am sure you have heard it before but I’ll say it again….your abs especially your lower abs won’t show if they are covered up with a layer of fat.

All Abs Are Not Created Equal

I really don’t know where this obsession over the perfect abs comes from. Actually I do, it is stemmed from all of the marketing that the fitness industry does. What they fail to disclose is that not everybody is predisposed to have a perfectly sculpted sexy six pack. Instead of getting frustrated about trying to achieve something that just might not be genetically possible, try to achieve the best abs that you personally can.

Start to look at people around you at the gym or wherever (don’t stare but observe) and you will discover that bodies come in all shapes and sizes. There is not a one size fits all meaning to the word fit. I would dare to say that even if you attain what most people would consider a really toned body that you will still notice your imperfections. We need to get past this.

Lower Ab Isolation Exercise

I personally don’t care for isolation exercises. This is not to say that I don’t do them on occasion but if given the choice I will opt for an overall body workout anytime. I think that a full body multi-joint workout benefits your body better than focusing in on one muscle or muscle group. Continue reading

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Cardio Walking My 20 Minute Workout



Cardio Walking

Cardio Walking courtesy http://www.flickr.com/photos/holia

I think that one of the most overlooked things you can do for your health is walking. Walking is a good cardio workout. We are so busy during our normal day to day routines that we forget how enjoyable walking can be.

When we walk it helps to clear our mind and enjoy sights that we take for granted if we drive by them. You will begin to notice Continue reading

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Toning Up Love Handles



Toning Up Love Handles

Toned Love Handles

Toning up your love handles or getting rid of them all together sounds simple enough and the concept is but for some reason it really isn’t that easy.

You might be thinking that to eliminate and tone up your love handles that the best course of action would be to isolate the problem area and work just that muscle. In reality there is no such thing as a true isolation exercise.

Think about the way our bodies are constructed. Our muscles work in sort of a chain. If you focus in on one muscle you will inadvertently work the closely related muscles at the same time.

In the picture of this post you can see what I’m talking about. If you look closely you can see all of the side muscles that work together as a group.

So now your probably wondering what the best way to go about toning up your obliques is.

I know that I have said this before but it really is true that a large portion of getting that great midsection (like in the picture) is to control what you put into your mouth. You also will get the best results when you couple your sound nutrition with a full body multi-joint workout plan.

A full body multi-joint workout routine uses complex movements that will make it easier to burn fat and tone up those love handles quicker.

These types of workout routines work hundreds of muscles in your body as a functional unit and will give you stronger and more stable joints. In comparison to isolation exercises you will burn many more calories by utilizing full body movements.

Once you get your overall body fat ratio down you can then (if you want to) work on individual muscle groups. To get the most out of the multi-joint method you will need to have consistency and variability. I’ll write more about this in future posts.

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Resistance Bands Exercise




Resistance bands for exercise? I have to admit that I saw these bands on TV years back and didn’t think anything of them until…..as I have gotten older (all right I said it, older!), I have noticed certain aches and pains when doing certain movements on my home gym.

Resistance Bands Offer Smooth Range Of Motion

Exercise with resistance bands has a different feel to it than a machine or free weights. You have a very smooth movement as opposed to dealing with gravity. It might not feel like the workout is accomplishing anything but if you choose the correct combination of bands believe me you are.

Creativity and Resistance Bands

With a bit of thinking about which muscle group you want to focus on you will be able to create a tailor made movement specifically for the group. You can achieve movements with resistance bands that you can’t with other methods of exercise. You are only hampered by your own creativity.

Portability and Convenience

I wish that I had bought a set of these years back when I was traveling a lot for my employer. I would have loved to have had a gym in a bag (the size of a pair of shoes) to use in my hotel room.

All Resistance Bands Are Not Created Equal

Now obviously you can do your own research but I am still going to tell you what I discovered about resistance bands and exercising with them. They are not all created equal.

  • You want to pick up a set of bands that are easy for you to attach different tension bands to.
  • You also want to make sure that you get enough of an assortment of bands so that you don’t quickly outgrow your purchase.
  • You need to make sure that they have an ankle attachment for working your legs.
  • Don’t purchase bands with the handles permanently attached. The last thing you want is to increase the tension by adding more handles along with the bands because you can’t remove the handles.
  • Warranty….lifetime is best.
  • Reputable company, check out their history and how long they have been in business.
  • Affordability, your bands should be affordable but also remember that it is usually true that “you get what you pay for”. If they are too inexpensive it might not be the deal that you think it is.

Bodylastics for Variable Resistance Bands

Personally I would check out the Bodylastics brand of bands. They have all of the qualities mentioned above at under $50 for the starter set. Their site has a lot of info on it along with sample videos and exercises. Click on the picture at the beginning of the post to go to their site and check it out or….Get Your Bodylastics NOW!

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Bee Balm Tea



Bee Balm

Bee Balm Courtesy of http://www.freeherbpictures.com/bee-balm-pictures.htm

Bee balm or Oswego tea is one of my all time favorite alternatives to coffee or yerba mate. I grow a small amount of the red bee balm along the border of my backyard, strictly for tea. I believe it to be the Monarda Didyma variety.

Everything above the ground of the bee balm plant is edible. I personally use only the flowers and younger leaves for my tea. Most sites will tell you that the flowering season is from June-July but, I have found that if I continually harvest most of the flowers that more shoots and flowers will develop.

I like to harvest the flowers and young leaves to use fresh in a tea that I make in a french press. I like to add some other fresh herbs from the garden to enhance the flavor also. Generally I will add some rosemary, peppermint, and a bit of stevia to sweeten it. On occasion I will add a Nasturtium flower or two to add a bit of a floral note to the tea.

Bee balm tends to be a very low maintenance perennial. I really don’t do anything to the plants other than harvest the flowers and leaves for tea. I have read that it spreads easily, but I have not found this to be the case in my landscape. I wish it would spread more quickly in my planting. I’ll have to research a bit further to find out the reason why it might not be spreading quicker.

Nearing the end of summer I harvest all of the remaining flowers and leaves and dry them. I store this dried bee balm tea in an air tight container to drink over the winter.

If you have access to some bee balm go ahead and try some tea you’ll be surprised at the tea like flavor it has.

Oh and as a side note big green bugs (humming birds) love the flowers.

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Body Weight Exercises, Remember Highschool?



Body Weight Exercise

Body Weight Exercise

Body weight exercises have been around since what seems like the beginning of time.  Sometimes I think that we tend to make fitness way too complicated.  If you are of a certain age you might remember doing calisthenics in high school gym class.  I know I do.

What your gym instructor was doing was using your own body weight to aid you in your exercise.  This is what push ups, squats, jumping  jacks and all of those other basic exercises were designed to do.

Back in the day if you were considered “in shape” or “fit” you didn’t have a bloated or puffed up look to your physique but rather you sported a slim but toned look.

I don’t know about you but I think it might be time to get back to basics but with a twist.

Body weight exercises have been really updated for the fitness fanatics of today.  However you can always start your body weight workout program with the basics that you remember from way back when.

If you are in fairly decent shape though you can try a bit more of a challenging body weight exercise for instance the burpee.  If you don’t know what  a burpee is you can google it and find plenty of videos about it.  It will challenge you more than you think it will….don’t believe me try to do 20 or more your first go at it.

The cool thing about body weight exercises is that you really don’t need any equipment, just your body.  You can research body weight exercises online and start with exercises or routines that you find or with a bit of imagination you can design you own routines.

You can make your body weight routines as challenging as your fitness level allows.  You can focus on certain muscle groups or do very complex full body combination movements (my favorite) to get the biggest benefit out of your time spent working out.

Bottom line…working out doesn’t have to get complicated.  Body weight exercises are one of the safest, best resistance, most effective workouts that you can do.

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Thyme Plant and Tea Thyme



Thyme Plant

Thyme Plant

The thyme plant I have not too long ago discovered, has many more uses than I thought.  I currently have an assortment of herbs that I overwinter in my basement of which my thyme plant is one of them.

I usually just use my thyme plant for culinary purposes which one of the usual uses is in the production of homemade chicken stock and flavoring for an assortment of dishes.

However, while I was watering my thyme plant the other day I remembered just how amazing this plant really is.

You see, about the time that the Swine flu became a concern in my area of the country (Michigan) I developed a severe upper respiratory infection.  I don’t like synthetic medications and tend to let any illness I contract run its’ course.  But, this particular infection was problematic.

I struggled with the infection for close to a month.  It got so severe at a point that I could not sleep because I couldn’t breath and for a good portion of time was only getting around 2-3 hours of sleep per night.

This lack of sleep and breath prompted me to look into some natural ways to clear up the infection.  What I discovered was something that I always had on hand….the thyme plant.

What I did was to use the thyme plant to make a thyme tea.  I infused a large quantity of thyme into water.  I steeped the tea for quite a while.  I also draped a towel over the water while the thyme was steeping and inhaled the vapors until it was done.  I then drank the thyme tea.

I did this twice on the first day of trying this remedy.  I do remember that although I like the taste to thyme, that making tea with such a large quantity of thyme made the drink incredibly bitter.  If I had had some honey on hand at the time I think adding some would have made the tea more tolerable.

That night was the first good night sleep I had had in quite a while.  I didn’t even need to sleep sitting up.

I made the same thyme tea again the following day and the recovery was surprisingly quick.  At the time I remember thinking that I was miserable for almost a month and I could have gotten over my infection much sooner and easier if I had only thought to use the thyme plant and to make some tea.

One caveat though, since the tea was so bitter tasting it took me a bit of time to start appreciating the taste of thyme again in my food.  This is a small inconvenience when you consider the health benefits provided by thyme.

Also always do your research before using plants for medicinal purposes for instance thyme is also a uterine stimulant so if you are pregnant you should avoid therapeutic doses.

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Best Workout, Full Body



Work Out, Full Body

Work Out, Full Body

The best workout in my opinion is a full body workout that can be done without the aid of weights or any additional equipment.

This type of full body workout can be done inside or outside, at home or while traveling. You might think that a workout that works the full body which is done without weights can’t be very effective, but I challenge you Continue reading

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The Benefits of Sage



Benefits of Sage

Benefits of Sage

The benefits of sage are numerous. Sage is again one of the herbs that I overwinter in my basement because we use it mostly fresh year round.

Sage has many uses in addition to being used for culinary purposes. I dry some sage bunches every fall and bundle them together with lavender, cedar, and Continue reading

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