SALMON AND VEGGIES BAKED IN PARCHMENT

July 9th, 2018 by Debbie Martilotta

Ingredients

4 cups thinly sliced vegetables (carrots, zucchini, fennel, celery, leeks, asparagus, scallions, snow pea pods, tomatoes, kale, collard greens, etc.)
4 – 6-ounce salmon fillets (works well with chicken breasts too)
1/4 cup chopped fresh herbs (e.g., chives, fennel, dill, tarragon, parsley, oregano)
Zest and juice of 1 lemon
Salt and freshly ground black pepper

Directions

Preheat oven to 400 degrees F.
On each parchment piece, arrange 1 cup of mixed veggies.
Top with a salmon fillet, and sprinkle with herbs, lemon zest and juice, salt, and pepper.
Fold the edge of the parchment bag over two or three times and crimp to seal.
Place the packets on a baking sheet on the middle rack of the oven and bake for 20 minutes.
Remove the baking sheet from the oven and allow to sit for five minutes. Cut each packet open and serve.


The New Science of Exercise

July 4th, 2018 by Debbie Martilotta

Only 20% of Americans get the recommended 150 minutes of strength and cardiovascular physical activity per week, more than half of all baby boomers report doing no exercise whatsoever, and 80.2 million Americans over age 6 are entirely inactive.

That’s bad news, but emerging evidence shows that there are plenty of compelling reasons to start moving at any age, even if you’re ill or pregnant. Indeed, scientists are learning that exercise is, actually, medicine.

You can read the whole story here, or find it posted on the cork board in the gym, but here are some of the amazing things that happen to a body in motion.

1. Exercise is great for your brain.

It’s linked to less depression, better memory, and quicker learning. Studies also suggest that exercise is, as of now, the best way to prevent or delay the onset of Alzheimer’s disease, a major fear for many Americans.

Scientists don’t know exactly why exercise changes the structure and function of the brain, but it’s an area of active research. So far, they’ve found that exercise improves blood flow to the brain, feeding the growth of new blood vessels and even new brain cells, thanks to the protein BDNF (brain-derived neurotrophic factor). BDNF triggers the growth of new neurons and helps repair and protect brain cells from degeneration. It may also help people focus, according to recent research.

2. You might get happier.

Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression. Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten mood and relieve stress. “For years we focused almost exclusively on the physical benefits of exercise and really have ignored the psychological and emotional benefits of being regularly active,” says Cedric Bryant, chief science officer of the American Council on Exercise.

3. It might make you age slower.

Exercise has been shown to lengthen lifespan by as much as five years. A small new study suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres—the protective caps on the end of chromosomes—get shorter. To see how exercise affects telomeres, researchers took a muscle biopsy and blood samples from 10 healthy people before and after a 45-minute ride on a stationary bicycle. They found that exercise increased levels of a molecule that protects telomeres, ultimately slowing how quickly they shorten over time. Exercise, then, appears to slow aging at the cellular level.

4. It’ll make your skin look better.

Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. “That’s why when people have injuries, they should get moving as quickly as possible—not only to make sure the muscle doesn’t atrophy but to make sure there’s good blood flow to the skin,” says Anthony Hackney, an exercise physiologist at the University of North Carolina at Chapel Hill. Train long enough, and you’ll add more blood vessels and tiny capillaries to the skin, too.

5. Amazing things can happen in just a few minutes.

Emerging research suggests that it doesn’t take much movement to get the benefits. “We’ve been interested in the question of, How low can you go?” says Martin Gibala, an exercise physiologist at McMaster University in Ontario. He wanted to test how effective a 10-minute workout could be, compared to the typical 50-minute bout. The micro-workout he devised consists of three exhausting 20-second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries. In a three-month study, he pitted the short workout against the standard one to see which was better. To his amazement, the workouts resulted in identical improvements in heart function and blood-sugar control, even though one workout was five times longer than the other.

6. It can help you recover from a major illness.

Even very vigorous exercise—like the interval workouts Gibala is studying—can, in fact, be appropriate for people with different chronic conditions, from Type 2 diabetes to heart failure. That’s new thinking because, for decades, people with certain diseases were advised not to exercise. Now scientists know that far more people can and should exercise. A recent analysis of more than 300 clinical trials discovered that for people recovering from a stroke, exercise was even more effective at helping them rehabilitate.

7. Your fat cells will shrink.

The body uses both carbohydrates and fats as energy sources. But after consistent aerobic exercise training, the body gets better at burning fat, which requires a lot of oxygen to convert it into energy. “One of the benefits of exercise training is that our cardiovascular system gets stronger and better at delivering oxygen, so we are able to metabolize more fat as an energy source,” Hackney says. As a result, your fat cells—which produce the substances responsible for chronic low-grade inflammation—shrink, and so does inflammation.

By MANDY OAKLANDER and HEATHER JONES


90 Days to Awesome!

June 27th, 2018 by Debbie Martilotta

Getting ripped takes hard work and dedication, a carefully planned diet and many hours in the gym. At times, it takes an iron will, such as when you want to cheat on your diet or skip a workout.

There’s no shortcut to getting ripped. Whether or not you can get there in 90 days depends on where you’re starting from and how much you’re willing to work for it.

Diet Is King

How much time you spend in the kitchen prepping meals with the right calorie and macronutrient content is just as important as how much time you spend in the gym. You can’t get ripped if your diet isn’t on point. Following the DBM food plan is key to seeing results from your bi-weekly strength training workout.

When you reduce your caloric intake, your body starts to burn fat for fuel. How many calories you need to eat depends on a lot of factors – your current body fat percentage, how much you currently eat, how hard you work out, etc. Get good at tracking your calories in a journal or an app. If you’re not getting the results you want, talk with me. Just remember that you don’t want to cut too many calories, which can cause you to lose muscle.

Macro Strategy

Balancing your macronutrients is key to getting ripped. Experts differ on the exact proportions, but generally, a diet that is higher in protein gets good results.

Protein is one of the most important nutrients for altering body composition it provides the raw materials for building muscle and it is more satiating than carbohydrate and fat, which can help you reduce your calorie intake for fat loss.

Choose Your Foods Wisely

You want to get the most bang for your buck at each meal and snack. Choose lean sources of protein, such as light meat chicken, fish and lean beef, egg whites, and plants. Focus on fresh vegetables which are low in calories and filling, instead of fruit which is high in natural sugar, snack on sweeter vegetables like bell peppers, snap peas and carrots.

Avoid saturated fats and get healthy fats from olive oil, fatty fish, and avocado. Choose a protein shake when you need something sweet, and avoid eating out whenever possible as it makes controlling your calorie and macronutrient intake challenging.

Advanced food prep is your friend. Always having a balanced meal and snacks ready to eat in your refrigerator makes it much less likely that you will cheat (keep a small cooler with you in the summer).

Crush the Gym

In combination with eating enough protein, strength training is the only way to maintain muscle mass while you’re burning fat. Strength training programs that are consistent, challenging and changed up every four to six weeks will get you the results you want. You also need to allow adequate time for recovery to promote muscle growth and prevent injury. Follow my program of twice a week private or semi-private sessions and use group classes as needed.

Keep your workouts simple by using compound movements like squats, curls, deadlifts, rows and pull-ups with heavy weights. These exercises work a lot of muscles at one time and build core strength. They also burn more calories while you’re doing them.


Can Essential Oils give you Better Results in the Gym?

June 27th, 2018 by Debbie Martilotta

Using essential oils in the gym can help support better performance and results, so let’s discuss some of your options.

Pre Workout Motivation:
Find an essential oil that gives you energy and put it on 30 minutes before your workout. Ones I love are Black Pepper (a hot oil – so be careful to dilute this one and build up slowly), Juniper, Cypress, Eucalyptus, and Peppermint. Try different oils and see which ones motivate you the most.

Using Oils Pre-Workout for Hydration:
There are so many great oils you can add to your water to help support your workouts and wellness!
In the gym, we carry doTERRA therapeutic-grade essential oils as a convenience for our clients, but any good quality essential oil should work for you.

Peppermint:
We know that Peppermint essential oil helps with digestion, improving concentration and relieve head tension, but peppermint oil can also have some amazing positive effects on your exercise routine.

In a 2012 study in the Journal of International Society of Sports Nutrition Twelve healthy male students, every day consumed one 500 ml bottle of mineral water (which is roughly 16 oz) with 1 drop of peppermint essential oil for ten days. Scientists measured things like blood pressure, heart rate, and lung strength before and after the supplementation with peppermint oil infused water period. These athletes underwent a treadmill test where they worked to complete exhaustion as the treadmill speed and incline is increased every three minutes.

So what happened? The results of the experiment showed that peppermint essential oil had a positive effect on exercise performance, blood pressure, and respiratory rate in these young male students. We don’t have solid conclusions why, but the authors of this study think this may be due to relaxation of your airway muscles, an increase in brain oxygen concentration, and a decrease in lactic acid levels in the blood, which I think is really cool. So anyone who works out can benefit from a little peppermint in their water.

Other oils great for your water: Grapefruit, Lemon, Orange, Lemongrass. When we drink high-quality citrus oils, we get natural chemical properties like citral, which may have a small effect on diet-induced obesity and improved insulin sensitivity.

Pre-workout mobility and stretching:
The goal is to prepare your muscles and joints to move well, and typically this is done by heating them up with movement – things like stretching, static holds, distraction exercises. Oils that help warm up your muscles are Black Pepper, Lemongrass, Clove, or Cinnamon. Put 5-10 drops of oil in a roller bottle with carrier oil and roll onto any muscles or joints that are stiff or inflexible before your routine. You can easily mix any of these up in a roller bottle and swipe that on before your workout.

Post Workout Recovery
A blend of Helichrysum, Peppermint oil, Lemon oil, Balsam oil, Clove oil, Wintergreen, Vetiver and Dorado Azul oil in a roll-on. This blend also contains Clove oil, and clove has the highest density of antioxidants of any oil, and your body and immune system could use some fighting power after a workout because of all those little micro-tears in your muscle that need repairing and the stress you’ve put on your body. Then you have Copaiba, which has high amounts of beta-caryophyllene. The short version is that beta-caryophyllene gives amazing relief. Then on top of all that, you get the cooling and soothing from the Wintergreen and the Dorado Azul oils.

In any gym setting, you have to be polite about it and not go overboard, because you want to be respectful about smelling too strong when other people are around. But if you can do it, it’s a great way to end a workout.


BABY KALE & STRAWBERRY SALAD

June 21st, 2018 by Debbie Martilotta

Ingredients

5 ounces Baby Kale
2 cups Strawberries, hulled and sliced
1 cup Cucumber, sliced
1 tablespoon fresh Mint Leaves, thinly chopped
¼ cup crumbled Feta (can use less)
¼ cup dried Cranberries (fruit juice sweetened)
¼ cup roasted Sunflower Seeds
Olive Oil and Balsamic Vinegar or your favorite Balsamic Dressing for topping (not included in nutrition)

Directions

Place kale in a large mixing bowl, top with all remaining ingredients and mix well. Portion into salad bowls for serving, top with oil and vinegar or your favorite balsamic vinaigrette dressing and serve.

Serves 4


VIETNAMESE SHRIMP SALAD WITH MINT-CHILI DRESSING

June 21st, 2018 by Debbie Martilotta

Ingredients

Dressing
1/3 cup fresh mint
1/4 cup coconut oil
3 tablespoons red onion, diced
2 tablespoons fresh lime juice
1 tablespoon rice vinegar
1 teaspoon fish sauce
1 small clove garlic, peeled
1/4 teaspoon raw honey
1/8 teaspoon chili paste

Salad
1 tablespoon olive oil
12 ounces medium shrimp, peeled and deveined
1/4 teaspoon sea salt
Pinch of ground black pepper
6 cups romaine or butter lettuce, chopped
2 cups bean sprouts or julienned zucchini
2 Persian cucumbers (or 1/2 English cucumber), diced or thinly sliced
1 large carrot, julienned or grated
1 red Thai bird’s-eye chili or red finger chili, thinly sliced
1/2 cup raw unsalted peanuts, toasted

Directions

For the dressing:
In a blender or food processor, purée dressing ingredients until smooth. For a chunkier texture, mince the garlic, chop the mint and whisk all ingredients together. Set aside.

For the salad:
Heat oil in a medium-sized skillet set over medium heat. Add shrimp and sprinkle with salt and pepper. Cook, turning halfway, until shrimp are pink and opaque, about 4 minutes.

In a large bowl, combine lettuce, sprouts, cucumbers, carrot, chili, and peanuts. Top with shrimp and drizzle with dressing; toss to coat.
Serves 6


Health Talk with Dr. Ginger, Wednesday, June 20th @7 pm

June 6th, 2018 by Debbie Martilotta

“Your body, if given the proper tools, can heal itself from disease”.

Ginger Southall, D.C., known as, “Dr. Ginger” (@thedrginger) is a board-certified chiropractor that specializes in preventing and reversing disease through mind-body techniques, super-nutrition, detoxification, and other natural methods. Dr. Ginger is an internationally recognized author and expert on natural healing, nutrition, and fitness and has appeared on radio and television shows, including The Sam Sorbo Show, RadioMd, Fox News, and The Dr. Oz Show, among others.

Plan to join this rare opportunity to listen and learn from Dr Ginger. Presented by DBM Strength Training and FIT BY STRENGTH.

 

 

 


Strength-Training Can Help Older Women With Aging

June 4th, 2018 by Debbie Martilotta

Researchers from the University of Buffalo looked at 46 women across two different age ranges, 60-74 and 75-90, to learn how physical activity affects frailty differently in the two groups. Researchers found that there was a larger difference between the two groups in terms of muscle strength and endurance among those who were very physically active. The study found that older women who engage in a high level of daily physical activity may be able to reverse certain markers of aging, such as slow walking and decreased function.

Resistance training, in particular, can preserve muscle strength and endurance, if started at a younger age.  It appears that committing to regular exercise is not yet a standard part of older women’s lifestyles and is instead a reactive behavior to, for example, falls or illness.

Many women said they stay active by doing light housekeeping or light gardening, and while that is better than nothing, it may not be enough to counteract the effects of aging on the body.

“But for women over the age of 75, muscle strength and endurance declines. 
Starting resistance exercise when they are young and continuing it is important so
that when they reach a very advanced age they have already
built up their strength and endurance reserves,”

The researchers advise women to walk more and consult a physical therapist or trainer to learn about exercises that will build muscle strength and endurance.


Let’s Talk About Pastured Chicken

June 4th, 2018 by Debbie Martilotta

Factory-raised animals are given growth hormones, genetically modified diets, antibiotics, and more harmful chemicals. With no real way of tracking it, you’re ingesting everything they are. Their diet is your diet. There’s also the quality of life and welfare of the animals that need to be considered. Crowded cages are cruel.

It’s easier to hold your food producers accountable for what their animals eat and their quality of life when you’re buying from small, local farmers. Don’t be fooled by the “Natural” label that big grocery stores are using as of late.  It means nothing and should be a red flag as opposed to a reassurance. Eat meat for to keep your protein intake up and make sure it’s healthy, pasture-raised meat, from a farmer you can trust.

Courtesy of  Doorganics


Buttery Broccoli and Spinach with Fried Eggs

May 22nd, 2018 by Debbie Martilotta

INGREDIENTS

  • 8 ounces broccoli (11⁄4 cups), stems peeled and cut into 1⁄4-inch-thick rounds, florets cut into bite-size pieces
  • 11⁄2 tablespoons Ghee
  • 1⁄2 yellow onion, sliced thin
  • 2 garlic cloves, minced
  • 4 cups baby spinach
  • 1⁄2 teaspoon sea salt
  • 1⁄4 teaspoon freshly ground black pepper
  • 1 tablespoon unsalted, grass-fed butter
  • 4 large eggs
  • 2 avocados, pitted, peeled, and cut into slices

Step 1
In a medium saucepan, bring 4 cups of filtered water to a boil over high heat. Add the broccoli. Use a spatula to keep the broccoli submerged in the water and cook until tender, 2 to 3 minutes. Using a slotted spoon, transfer the broccoli to a plate.

Step 2
In a large sauté pan, warm the ghee over medium-high heat until melted. Add the onion and cook, stirring occasionally, until softened, 3 to 4 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Add the spinach and the cooked broccoli and stir to incorporate. Sprinkle the salt and the pepper on top and stir to combine. Remove from the heat and cover to keep warm.

Step 3
In an 8-inch skillet, warm the butter over medium heat until foaming. Carefully crack an egg into each quadrant of the pan and cook until the egg whites are fully set but the yolks are still runny, 3 to 4 minutes. (For over-easy eggs, use a metal spatula to gently flip each egg and cook for 1 minute.)

Step 4
Divide the vegetable mixture among 4 plates, and top each portion with an egg. Garnish with the avocado slices, dividing them evenly, and serve.

By Mark Hyman, MD