Monday, April 27, 2009

My Favorite "Posterior Chain" Exercise

Glutes and hamstrings (posterior chain) are areas where many need increased strength. An exercise I include is most clients' workout routines is "Stiff-legged Deadlifts." Check out nutritionist Dr. John Berardi performing them here:

Prone leg curls ( are often performed by people in the gym, but for an exercise that incorporates both knee flexion AND hip extension, consider the aforementioned "Stiff-legged Deadlifts."

Friday, April 24, 2009

Talkin' Fats

Of the 3 macronutrients, fats tend to get the worst rap. Sure, people foolishly still fear carbs, but it's fats that I find scare people the most. Like any other macronutrient, it's all about ingesting the more nutritious type. Below I've assembled a list of fats to avoid and fats to incorporate:

"Bad" (Saturated)

  • fatty red meats (beef, lamb)

  • butter and margarine

  • fried foods

"Good" (Unsaturated)

  • Avocados

  • Nuts (i.e. walnuts and almonds)

  • Olives

  • Fatty fish (i.e. salmon and mackerel)

Guacamole Recipe

Just came across this homemade guacamole recipe, courtesy of Nutrition Action Newsletter:

Mash the flesh of 1 avocado. Mix in 2 Tbs. diced sweet onion, 6 diced cherry tomatoes, the juice of a lime and voila....homemade guacamole.

Try a handful of baked blue corn chips with the above recipe for a delicious snack.

Thursday, April 23, 2009

Run For Your Life

I thought Geoff Edgers did a great job with this recent article from The Boston Globe. Everyone around these parts has running fever as the Boston Marathon took place this week. In addition, we're due for low 80s all weekend so you're bound to see lots of runners along the Charles. Do your best to keep your eyes on the road when flying down Storrow Drive, and not not on the cute girls jogging. I've almost gotten into a few fender benders over the years doing that; and I'm sure I'm not alone!

Here's the link for the Globe article:

Sorry for the brief hiatus. Had to catch up on a bunch of stuff. I'm happy to be back and I'll be posting more info. at least a couple times/week. I'm a week away from the release of my May newsletter so keep your eyes peeled.

Until then...

Go C's

Go Sox

Go B's


Thursday, April 16, 2009


Hi everyone-

I haven't been posting as often as I'd like to. I'm busier than I've ever been and between clients, moving my office, dealing with a few personal issues, etc..., it's been tough to stay on top of the blog entries. That being said, I'm going to be taking a brief hiatus. I'll start posting again as soon as possible. Thanks to those who continue to provide feedback with all my blog postings.

Keep in touch,


Saturday, April 11, 2009

Boston's Cardiac Surgeons About to Get Richer

Following the fascination of Krispy Kreme, Guatamela-based Pollo Campero is now a featured attraction in Chelsea. People are lining up by the hundreds just for a taste of this artery-clogging treat they call fried chicken. We know now that trans fats and saturated fats are the "bad fats-" so says the American Heart Association ( That being said, people continue to make negative nutrition choices.

Additionally, research from the Harvard School of Public Health has confirmed ( that several risk factors of cancer are modifiable. Excess consumption of fried foods is correlated to an increased risk for heart disease. My point is that with all this fried chicken eating, there's bound to be a further increase in obesity, hypertension, and hypercholesterolemia- ALL preventable/modifiable. Our local heart surgeons are about to get richer. Thanks Pollo Campero!

Sunday, April 05, 2009

Benefits of Whole Grains

The message is pretty clear: whole grains are good for us. Like anything else, I always need to know WHY. The following is a nice breakdown of the benefits of whole grains:
-They’re high in fiber
-They’re slow to digest which helps to control blood sugar
-They’re satisfying, and thus keep us "comfortable full"

Highly nutritious whole grains include any of the following:
  • Quinoa

  • Millet

  • Barley

  • Bulgur

Friday, April 03, 2009

The Basic Stuff is the Best Stuff

With spring upon us, exercise enthusiasts often fall prey to the flashy new trends. We're bombarded with advertisements from various media outlets (magazines, TV infomercials, etc...) telling us that product X or Y is the best way to get in shape. Year after year, the main message I tell people never changes: "The Basic Stuff is the Best Stuff." That is, there's no need to hop on some wobble board to "improve" your balance or buy that expensive DVD. The truth is the best exercises that remain staples in the routines of the most successful people haven't changed in years.
Exercises such as chin-ups, push-ups, and squats still remain 3 of the best that should be included, in some manner, in your weekly routine. Sure, they're challenging, but that's the point. They work multiple muscle groups and practicing them facilitates activities of daily living. Look over your routine today and make sure you have the aforementioned exercises in your routine.