Monthly Archives: March 2016

Prenatal Core Strength: 4 Reasons Why It’s Important

Why Is Prenatal Core Strength Important?

1. Prevents and eases back ache.

2. Strengthens muscles for labor and delivery.

3. Promotes faster postnatal recovery.

4. Improves posture.

What and Where Is Your Core?

Your core is located on your torso.  These are the muscles that make up the core.

    • Abdominals
    • Back
    • Hips
    • Buttocks.

A very important deep abdominal core muscle is the Transversus Abdominus (TVA).

During labor the TVA is the muscle that pushes your baby from the uterus through the birth canal.  Unless your physician has told you otherwide, TVA strengthening exercises should be included in your prenatal exercise routine.  The stronger the TVA, the more effective a pregnant woman can push out her baby.

Core Muscles Support Your Back

Common complaints during pregnancy are low back pain, and sciatica.  Exercising the core muscles that support your spine, eases the discomforts caused by weakness in the back and abdominal muscles.

Pregnant woman can and should exercise their abdominal muscles. Exercise routines vary according to trimester, ability, and the advice of your doctor.

Prenatal Mat and Reformer Pilates

Pilates focuses on core strength.  Women who regularly practice Pilates may continue through pregnancy, as long as they modify the exercises according to trimester, and have their doctor’s permission.

If you’re thinking of continuing your Pilates routine during your pregnancy, first get your doctor’s advice, and then find a Pilates teacher who can safely guide you through prenatal Pilates Mat, or prenatal Reformer exercises.

How Do You Know Which Exercises To Do?

Take the guesswork of prenatal exercise by joining a facility that offers prenatal group exercise classes, , hire a certified personal trainer, Yoga or Pilates instructor.  A trainer will design exercise routines for each trimester of your pregnancy, so that you get the best and safest workout experience.

Typical Prenatal Core Exercises

  • Down Planks
  • Side Planks
  • Kegels
  • Pelvic Tilts
  • Step-Ups
  • Back Exercises with Tubes and Bands
  • Abdominal V-Sits on BOSU Balance Trainer
  • Prenatal Pilates
  • Prenatal Yoga
  • Prenatal Push-Ups
  • Modified Prenatal Abdominals

 

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer.  Irene owns this website, and writes all the blog posts.  For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore, and TourDeCore.com.

 

 

How To Make Toast In A Cast Iron Skillet

Skillet Toast with Nut Butter

Make Your Morning Toast Without Electricity

If you’ve lost power, and have a gas range, you can prepare breakfast toast in a cast iron skillet.

The texture of skillet toast is crisp, and the taste is identical to toasting in an electric toaster, or oven.

Toasting Bread In A Cast Iron Skillet

I recommend cast iron for pan toasting, because it beats all other metals.  It’s durable, heats up fast, and stays hot longer.

Cast iron cooking comes in handy during an electric power failure, on camping trips, and backyard off-the-grid cooking.  Skillets can be stored on wall racks, for anyone living in small quarters.

Skillet Toast vs. Electric Toaster

The difference between skillet toast, and an electric toaster, is that you have to watch the toasting process, so that your bread doesn’t burn, especially if you’re adding seed toppings to the bread.

Cooking Instructions For Plain Toast

Cast Iron Skillets

A 6.5 inch cast iron skillet is perfect for a single slice of bread.

  • Prepare a slice of bread by lightly coating both sides with cooking oil.
  • Line skillet with cooking oil, to prevent bread from burning.
  • Place slice of bread in skillet.
  • Heat up the skillet over a medium-low flame.
  • Turn bread over, after one side is toasted.
  • When both sides are toasted, remove toast from skillet.  Place in dish.  Add favorite toppings.

Cooking Instructions For Seed Toppings

Transform a slice of plain bread,  into rye, or sesame toast.

  • Prepare slice of bread by coating both sides with cooking oil.
  • Line skillet with cooking oil to prevent toast from burning.
  • Heat skillett over a medium-low flame.
  • Place slice of bread in skillet.
  • Sprinkle caraway or sesame seeds onto the oiled bread.  Turn bread onto skillet to toast.
  • When one side is toasted, flip bread over to toast opposite side.
  • When both sides are toasted, remove from skillet.

NOTE: Some of the seeds will fall off into the skillet, but many will stick to the oiled bread.  For this process you might want to use a low flame.  This gives the seeds a chance to soften during toasting.  If they don’t soften, you will have a mouthful of uncooked seeds.  Unless you enjoy chewing on raw caraway seeds, be patient, and allow the seeds to cook before removing the toast from the skillet.

Interested in buying high quality cast iron cookware?  Visit the Lodge Cast Iron website, and buy it right there.  Lodge cookware is made in America. They manufacture the 6.5 inch skillet, and larger skillets as well.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer.  Irene owns this website, and writes all the blog posts.  For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore, and TourDeCore.com.

 

New Jersey May Criminalize Texting While Walking

ABC News

 

PUBLIC HEALTH HAZARD: TEXTING WHILE WALKING

Texting while walking in public, has become a public nuisance. On Monday, March 14, a bill sponsored by Pamela Lampitt, Democratic Assemblywoman, may make it illegal to walk and text in New Jersey.  The penalty carries a fine of up to $50, or 15 days in jail.

Distracted pedestrians, like distracted drivers, present a potential danger to themselves and drivers on the road. A pedestrian distracted by their device and unaware of oncoming traffic may cause unsuspecting drivers to brake suddenly, or swerve out of the way, creating a potentially deadly situation.  Pamela Lampitt

Here are some comments from readers, about the proposed legislation.

“Remember the time when you would be sitting in the train could actually look at people and they would look and smile back? Now they are all bend over glaring at their stupid smartphone. Smartphones truly ruined the world.”

“If the fear of death doesn’t stop people from texting while walking, why would the abstract fear of prison stop them?”

“Agreed but I would say a fine is enough. Locking people up is heavy handed.”

“People throw their lives away with their obsession for text. Nothing is more important then stupid text. It is sad that there is a law needed against stupidity.”

“I don’t know how many times I have witnessed stupid people walking across the road while texting, and nearly getting squashed.  I agree with this, but to lock people up is going too far.”

“Since it’s illegal to text while driving, why not while walking? The majority of people can’t walk and text in a straight line, which is unsafe.”

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

Health Food for Dogs and Cats

As an animal-lover, I’m always on the lookout for high-end food to keep our companion animals in the best of health.

Primal Freeze-Dried Nuggets are rectangular-shaped, raw food that can be fed dry, or moist.

The nuggets fit in the palm of your hand, and break up very easily into feeding bowls.

The nuggets contain fresh ground meat, collard greens, squash, sunflower seeds, quinoa, kelp, celery and lots of other healthy ingredients, most of which are organic.

The nuggets are made by PrimalPetFoods.com.  They’re sold in sturdy, zip-lock bags.  You can buy them in most pet food shops, and online sellers like Chewy.com.

Bone Appetit!

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

World of the Enoki

This post isn’t about Lord Of The Rings, or Star Wars.  We are talking about tiny mushrooms, grown in clumps, with long spaghetti-like stems.

Native to China, Japan and Korea, Enoki mushrooms are a good source of Vitamin D, trace minerals, and B-complex vitamins. Enoki’s are eaten raw, or cooked.

Enoki Mushrooms

Enoki Mushrooms

Enoki mushrooms have firm, white, shiny caps. Another name for them is Golden Needle Mushrooms.

They are a delicate, mildly sweet mushroom, with a crunchy texture.  Enoki’s work well in soups, salads, and noodle dishes.

ENOKI MUSHROOM RECIPE SUGGESTIONS

Vegetable Tofu Stir Frys

enoki mushroom dish

Soba Noodle Soup with Enoki Mushrooms, Bok Choy, Snow Peas, and Tofu

Noodle Bowls

Vegetable Dishes

Raw Salads

Indian Style Dishes

Lentil Dishes

Miso Soup

Sauteed Dishes

Rice Paper Wraps

 

 

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com