Drum roll please, .... yes, you guessed it, the answer is exercise of course.
All of those conditions I described: loss of muscle tissue, loss of flexibility, loss of strength, loss of energy, and increase in body fat - they can all be avoided, and reversed if necessary, through exercise. No doubt that diet plays a major factor in your overall health and fitness, but for now let's concentrate on exercising.
The great thing about exercise it that there are so many different ways to do it that you will never get bored. Walking, jogging, playing tennis, basketball, baseball, soccer, swimming, gymnastics, calisthenics, weight lifting, yoga, pilates, etc. I mean, there must be thousands of ways to get the daily activity you need in order to be fit.
When I think about the ideal state of health I imagine a disease free, pain free, strong, flexible body that can run and jump and swim and do whatever it feels like doing without limitations or restrictions. That's the ideal I pursue for myself and for my clients and wish for all of you.
Where to start? For those of you that are inactive, start by going for a walk. Nothing too strenuous, but something that gets you out of the house and keeps you moving. From there, there are literally endless possibilities. So let's go. Get out there and start moving.
Next time I am going to talk about the specific health benefits of aerobic exercise; and believe me -- there are many.
Peace
Dave
Thursday, November 19, 2009
Thursday, October 29, 2009
A real eye opener...
Hello again, I'm sorry that I haven't written in a while. I had the great pleasure of joining 31 of my friends on a golf trip to Myrtle Beach, South Carolina. Apart from the weather, 50 degrees and rain everyday, it was a great trip. I have been going on this trip on and off for 15 years and it's something that I look forward to all year.
The one thing that I have noticed over the past few years is that not a lot has really changed over the past 15 years -- at least not for the better. My golf game certainly hasn't improved all that much; and our routine, although much quieter, has remained pretty much the same. There is one thing though that has changed in a big way. Now, I don't know if the game of golf attracts a certain type of person or if certain types of people are attracted to golf. Probably a little of both but let me get to the point.
The one thing that has changed is the shape of the average golfer. 15 years ago most of us on the trip were in reasonably good shape -- at least for golfers. Now? Well let's just say that waist sizes have dramatically increased while chests, arms and legs seem to have shrunk. Picture if you will, middle-aged men with skinny legs, sunken chests and big bellies. Not a pretty picture, I can assure you, especially when this group sits in the sauna after a round of golf. What happened???
Unfortunately, this question is all too easy to answer and this sunken chest - bloated belly condition doesn't just affect golfers. You see, as we age we lose about 1 to 2 per cent of our muscle every year. Live long enough and you could lose 50% of your muscle mass. This is bad enough but compound that with the addition of body fat, which is very, very easy to do and you have the picture I described above. Ugly, I know.
Coupled with the loss of muscle is a loss of strength, and flexibility and therefore the ability to complete everyday tasks with ease. Bone density also decreases as we age, so now we are weaker and more susceptible to injury. Our metabolisms slow, making it easier to gain fat; and some research suggests that the health of our organs is tied to the amount of muscle we have.
Next time you are out at the mall or at a restaurant take a look around. You will no doubt see too many examples of what I am talking about. That's the bad news. The good news is that you can avoid or if necessary reverse all of these conditions. Stay posted and next week we will begin exploring exactly what you need to do in order to avoid looking like pot-bellied stick with arms.
Peace
Coffee Black
The one thing that I have noticed over the past few years is that not a lot has really changed over the past 15 years -- at least not for the better. My golf game certainly hasn't improved all that much; and our routine, although much quieter, has remained pretty much the same. There is one thing though that has changed in a big way. Now, I don't know if the game of golf attracts a certain type of person or if certain types of people are attracted to golf. Probably a little of both but let me get to the point.
The one thing that has changed is the shape of the average golfer. 15 years ago most of us on the trip were in reasonably good shape -- at least for golfers. Now? Well let's just say that waist sizes have dramatically increased while chests, arms and legs seem to have shrunk. Picture if you will, middle-aged men with skinny legs, sunken chests and big bellies. Not a pretty picture, I can assure you, especially when this group sits in the sauna after a round of golf. What happened???
Unfortunately, this question is all too easy to answer and this sunken chest - bloated belly condition doesn't just affect golfers. You see, as we age we lose about 1 to 2 per cent of our muscle every year. Live long enough and you could lose 50% of your muscle mass. This is bad enough but compound that with the addition of body fat, which is very, very easy to do and you have the picture I described above. Ugly, I know.
Coupled with the loss of muscle is a loss of strength, and flexibility and therefore the ability to complete everyday tasks with ease. Bone density also decreases as we age, so now we are weaker and more susceptible to injury. Our metabolisms slow, making it easier to gain fat; and some research suggests that the health of our organs is tied to the amount of muscle we have.
Next time you are out at the mall or at a restaurant take a look around. You will no doubt see too many examples of what I am talking about. That's the bad news. The good news is that you can avoid or if necessary reverse all of these conditions. Stay posted and next week we will begin exploring exactly what you need to do in order to avoid looking like pot-bellied stick with arms.
Peace
Coffee Black
Friday, October 9, 2009
It's time to talk about it...
It's time to walk about it...
This Sunday, at 11:00 am at River Park at West 83rd Street in NYC, The National Eating Disorders Association (NEDA) is holding a walk in order to raise money and awareness about the potentially life threatening diseases of anorexia, bulimia and binge eating disorders. Did you know that nearly 10 million women and 1 million men have anorexia or bulimia: another 15 million people suffer from binge eating disorder?
Once you start talking about it, chances are you will discover that you have someone close to you who suffers from one of these illnesses. Neda is inviting you to join their cause and help fight these illnesses. You can register to walk at www.Myneda.org and you can donate at www.firstgiving.com/rebalance
Hope to see you Sunday.
Peace and Health
Coffee Black
This Sunday, at 11:00 am at River Park at West 83rd Street in NYC, The National Eating Disorders Association (NEDA) is holding a walk in order to raise money and awareness about the potentially life threatening diseases of anorexia, bulimia and binge eating disorders. Did you know that nearly 10 million women and 1 million men have anorexia or bulimia: another 15 million people suffer from binge eating disorder?
Once you start talking about it, chances are you will discover that you have someone close to you who suffers from one of these illnesses. Neda is inviting you to join their cause and help fight these illnesses. You can register to walk at www.Myneda.org and you can donate at www.firstgiving.com/rebalance
Hope to see you Sunday.
Peace and Health
Coffee Black
Tuesday, September 29, 2009
Sprout it out loud!
Well, I guess it's about time that we all started eating our sprouts, broccoli sprouts to be precise. I noticed on a recent trip to Whole Foods that they were selling broccoli sprouts. Because I live with a Holistic Health Counselor I thought that I would try to impress her by bringing some of these sprouts home. Turns out this was a very good move, even though I had to listen to a lecture on the health benefits of sprouts.
Anyway, after listening to Mrs. Coffee Black lecture me on the numerous health benefits I decided to do a little research of my own. I searched "broccoli sprouts" on google and found 160,000 pages. Who knew these little sprouts were so popular?
Broccoli sprouts have been widely studied and the reported health benefits include: potential to detoxify carcinogens; inhibit the growth of cancer tumors, including breast, stomach, colon and bladder; the ability to lower blood pressure; lower overall cholesterol levels and help reverse some of the damage caused by diabetes. If that wasn't enough, a study by Johns Hopkins from October of 2007 found that topical application of broccoli sprouts extract helps fight against damage caused by UV radiation. See http://www.hopkinskimmelcancercenter.org/index.cfm/cID/1684/mpage/item.cfm/itemID/929
For those of you interested in the science, broccoli sprouts contain high concentrations of sulforaphane, a compound which has documented cancer prevention capabilities.
For those of you more interested in eating or growing sprouts, I suggest you check out http://www.sproutpeople.com/seed/broccoli.html. This site has instructions on how to grow your own sprouts and sprout recipes.
That's it for now.
Peace and Health
Coffee Black
Anyway, after listening to Mrs. Coffee Black lecture me on the numerous health benefits I decided to do a little research of my own. I searched "broccoli sprouts" on google and found 160,000 pages. Who knew these little sprouts were so popular?
Broccoli sprouts have been widely studied and the reported health benefits include: potential to detoxify carcinogens; inhibit the growth of cancer tumors, including breast, stomach, colon and bladder; the ability to lower blood pressure; lower overall cholesterol levels and help reverse some of the damage caused by diabetes. If that wasn't enough, a study by Johns Hopkins from October of 2007 found that topical application of broccoli sprouts extract helps fight against damage caused by UV radiation. See http://www.hopkinskimmelcancercenter.org/index.cfm/cID/1684/mpage/item.cfm/itemID/929
For those of you interested in the science, broccoli sprouts contain high concentrations of sulforaphane, a compound which has documented cancer prevention capabilities.
For those of you more interested in eating or growing sprouts, I suggest you check out http://www.sproutpeople.com/seed/broccoli.html. This site has instructions on how to grow your own sprouts and sprout recipes.
That's it for now.
Peace and Health
Coffee Black
Friday, September 25, 2009
Tuesday, September 22, 2009
Canola what???
Very recently I received some emails warning of the dangers of canola oil and how pervasive the use of this oil has become in our society. For any of you who aren’t familiar with this particular oil, it is described by the Canola Council of Canada, which is where this oil comes from, as “…one of the healthiest and most versatile cooking oils available to home cooks and professional chefs alike. It is light, clear and mild, making it ideal for cooking, fondues, stir-frying, baking, salads and marinades. For great-tasting, healthy recipes, canola oil is the only oil you really need!” Hmmm, not so fast Canada. Let’s take a closer look.
According to the sources I read, and as described by the Weston A. Price Foundation, “the oil is removed by from the rapeseed, (no such thing as canola seed), by a combination of high temperature mechanical pressing and solvent extraction. Traces of the solvent (usually hexane) remain in the oil, even after considerable refining. Like all modern vegetable oils, canola oil goes through the process of caustic refining, bleaching and degumming--all of which involve high temperatures or chemicals of questionable safety. And because canola oil is high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures, it must be deodorized. The standard deodorization process removes a large portion of the omega-3 fatty acids by turning them into trans fatty acids. Although the Canadian government lists the trans content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans levels as high as 4.6 percent in commercial liquid oil. The consumer has no clue about the presence of trans fatty acids in canola oil because they are not listed on the label…” www.westonaprice.org/knowyourfats/conola.html
Wow, sounds great. Just what every chef should use to cook with.
Based upon what I have learned, I would never eat anything containing this oil. You will have to decide for yourself but do your own investigating before you make a decision. After all, The Canola Council of Canada went to so much trouble promoting this stuff, the least we can do is read about it before we stop using it.
By the way, Tast Eatery doesn’t use canola oil but I guess you already knew that…
Peace and health
Dave
According to the sources I read, and as described by the Weston A. Price Foundation, “the oil is removed by from the rapeseed, (no such thing as canola seed), by a combination of high temperature mechanical pressing and solvent extraction. Traces of the solvent (usually hexane) remain in the oil, even after considerable refining. Like all modern vegetable oils, canola oil goes through the process of caustic refining, bleaching and degumming--all of which involve high temperatures or chemicals of questionable safety. And because canola oil is high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures, it must be deodorized. The standard deodorization process removes a large portion of the omega-3 fatty acids by turning them into trans fatty acids. Although the Canadian government lists the trans content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans levels as high as 4.6 percent in commercial liquid oil. The consumer has no clue about the presence of trans fatty acids in canola oil because they are not listed on the label…” www.westonaprice.org/knowyourfats/conola.html
Wow, sounds great. Just what every chef should use to cook with.
Based upon what I have learned, I would never eat anything containing this oil. You will have to decide for yourself but do your own investigating before you make a decision. After all, The Canola Council of Canada went to so much trouble promoting this stuff, the least we can do is read about it before we stop using it.
By the way, Tast Eatery doesn’t use canola oil but I guess you already knew that…
Peace and health
Dave
Sunday, September 13, 2009
Time for some changes
Well, if you are anything like me you are constantly striving to make positive changes in your life. One of the best ways to start this process is to make a list. Yes, we've all heard it before, "write it down or it won't happen" but I really do believe that unless you take time to write things down, you will not be able to make the changes you are looking for.
So, what to do? Make a list of 10 things in your life that you would positively change. From that list take the one thing that if you were able to change would have the greatest positive impact on your life. Once you have identified that, you need a plan of action. This won't necessarily require another list but it will no doubt require quite a bit of thought.
If you are looking for help on this subject, I can recommend two very good books. Brian Tracy's book "Eat that Frog" and "The Power of 4" by Paula Owens both offer a number of suggestions on how to make positive changes in your life.
While we are on the subject of change, here's an easy way to start. Probably the single most important food missing from the American diet is green vegetables. So make a commitment to to include more green vegetables in your diet everyday. There are lots of leafy green vegetables to choose from. Right now, broccoli rabe is in season. You can also find kale, collard greens and spinach. Broccoli rabe and kale are two of my favorites and are really easy to prepare. They can be steamed, sauteed or boiled; tossed with a little garlic, salt and olive oil and you have a very tasty and healthy side dish.
Peace
Coffee Black
So, what to do? Make a list of 10 things in your life that you would positively change. From that list take the one thing that if you were able to change would have the greatest positive impact on your life. Once you have identified that, you need a plan of action. This won't necessarily require another list but it will no doubt require quite a bit of thought.
If you are looking for help on this subject, I can recommend two very good books. Brian Tracy's book "Eat that Frog" and "The Power of 4" by Paula Owens both offer a number of suggestions on how to make positive changes in your life.
While we are on the subject of change, here's an easy way to start. Probably the single most important food missing from the American diet is green vegetables. So make a commitment to to include more green vegetables in your diet everyday. There are lots of leafy green vegetables to choose from. Right now, broccoli rabe is in season. You can also find kale, collard greens and spinach. Broccoli rabe and kale are two of my favorites and are really easy to prepare. They can be steamed, sauteed or boiled; tossed with a little garlic, salt and olive oil and you have a very tasty and healthy side dish.
Peace
Coffee Black
Tuesday, September 8, 2009
Got goals?
Who needs milk when you’ve got SMART goals? Not there is anything wrong with milk, especially if it comes from grass-fed, organic cows and isn’t homogenized. But that’s another story.
What I’m talking about now are SMART goals. Let’s face it, unless you set goals for yourself it’s very difficult to track your progress or even to make progress in the first place. When we speak of goals that are related to health and fitness, we are speaking of goals that are specific, measurable, attainable, relevant and time-based. For example, “I want to tone up” while a worthy notion is not nearly specific enough to be SMART.
“I want to lose 5 inches in 5 weeks”, now that’s a SMART goal. It’s specific and measurable– 5 inches; it’s most certainly attainable (assuming you have 5 inches to lose); it’s relevant to your fitness; and it’s time based. Once your goal is in place you still need a plan. That’s when you need to draw on any number of available resources such as a personal trainer, exercise videos, health counseling, internet-based training, etc. Finally, the hard part: you actually have to execute your plan! That takes commitment and dedication. No magic pills or frozen entrees delivered to your door. Hard work in the gym and clean eating everyday are what it takes.
So be SMART. Set your goals, develop a plan and get to work.
Health and peace,
Coffee Black
What I’m talking about now are SMART goals. Let’s face it, unless you set goals for yourself it’s very difficult to track your progress or even to make progress in the first place. When we speak of goals that are related to health and fitness, we are speaking of goals that are specific, measurable, attainable, relevant and time-based. For example, “I want to tone up” while a worthy notion is not nearly specific enough to be SMART.
“I want to lose 5 inches in 5 weeks”, now that’s a SMART goal. It’s specific and measurable– 5 inches; it’s most certainly attainable (assuming you have 5 inches to lose); it’s relevant to your fitness; and it’s time based. Once your goal is in place you still need a plan. That’s when you need to draw on any number of available resources such as a personal trainer, exercise videos, health counseling, internet-based training, etc. Finally, the hard part: you actually have to execute your plan! That takes commitment and dedication. No magic pills or frozen entrees delivered to your door. Hard work in the gym and clean eating everyday are what it takes.
So be SMART. Set your goals, develop a plan and get to work.
Health and peace,
Coffee Black
Wednesday, September 2, 2009
Please allow me to introduce myself...
Well, since this is my first blog entry for Tast Eatery I thought that I should take the opportunity to introduce myself. My name is Dave Coffee, although my friend’s call me Coffee Black, which is perfectly fine with me. I am a co-founder of Rebalance Health and Fitness, Inc., a company devoted to holistic health through physical training and nutrition. I am a certified personal trainer; a Certified Strength and Conditioning Specialist; a Titleist Golf Fitness Instructor; and a Certified Kettlebell instructor. I am also an avid runner, weightlifter and golfer.
I am currently pursuing a Masters Degree in Exercise Science and Physical Education at Montclair State University, while working as a personal trainer at several area gyms, and training people in their homes and outdoors.
My sincere hope for this blog is to help all of you to achieve balance in your lives through physical fitness and nutrition. Only through education and understanding can we strive to better ourselves and find happiness within ourselves.
This blog will bring you invaluable information on food and exercise to feed your body and soul and to bring your life into balance. There are no limits to what we can achieve when we follow a healthy lifestyle.
Check-in after the holiday weekend when we will start to explore the impact of food and exercise on our bodies and our lives.
That’s it for now. Have a great holiday and I look forward to discussing the amazing benefits of a healthy lifestyle with all of you.
Thanks for reading,
Coffee Black
I am currently pursuing a Masters Degree in Exercise Science and Physical Education at Montclair State University, while working as a personal trainer at several area gyms, and training people in their homes and outdoors.
My sincere hope for this blog is to help all of you to achieve balance in your lives through physical fitness and nutrition. Only through education and understanding can we strive to better ourselves and find happiness within ourselves.
This blog will bring you invaluable information on food and exercise to feed your body and soul and to bring your life into balance. There are no limits to what we can achieve when we follow a healthy lifestyle.
Check-in after the holiday weekend when we will start to explore the impact of food and exercise on our bodies and our lives.
That’s it for now. Have a great holiday and I look forward to discussing the amazing benefits of a healthy lifestyle with all of you.
Thanks for reading,
Coffee Black
Thursday, August 13, 2009
from the tastgarden to your plate
the tomatoes did not fair to well this summer due to all the rain and overcast skies. I feel for the farmers who depend on a good harvest.
our basil however is growing out of control. we should be able to harvest enough to make enough pesto for the entire year.
no pesticides, only natural fertilizers.
no sludge here!
we slave and toil out of love for you to make sure you have the very best. if its not good enough for my family, its not good enough for me to feed to you.
check out more of our pesto and garden photos on flickr
Monday, June 22, 2009
it all starts with a great bean...
espresso, cappuccino, lattes, iced lattes, iced mochas....mmmmmmmit all starts with a great bean. our espresso comes to Fort Lee all the way from Trieste, Italy where it is roasted in a classic style by one of the founding families of espresso coffee. when we pull a shot of Antica Tostatura for you it's the perfect beginning for your favorite espresso drink - hot or iced - flavored or traditional. come by and add some classic flavor to your morning or a refreshing pick-me-up to your afternoon with a touch of the old world that still brings a smile to today.
Friday, May 29, 2009
late spring refreshment
it's perfect weather to stop in to TAST Eatery for a refreshing Honest Tea or Honest Ade. we're big fans of the 100% USDA organic drinks that have been getting a lot of press this year for being a favorite at The White House. Men's Health magazine recently picked the Organic Honey Green flavor as their "Best Bottled Tea" and Honest Beverages recently announced a new more eco-friendly bottle soon to hit shelves.great TAST in a smart bottle. come check it out.
Saturday, April 25, 2009
Saturday, April 18, 2009
coffee, food and inspiration
i'm sipping a nice cold Herbal Mist Yerba Mate iced tea and thinking "who could ask for anything more?"
we ran across these interesting things this week and thought we'd share them with you. sometimes happiness is a cold iced tea and a new interesting place to click and keep reading...
first, a new clinical study shows that coffee helps women over 65 keep their mind sharp - read more about it HERE...
Duke University says you can also find some of the secrets of the universe in your morning cup of coffee...
in other news, it seems that there is almost endless inspiration and food for thought about any number of topics HERE
and if you're looking for some new music in between now and your next visit to our iPod Listening Stations, check out the new FREE MUSIC ARCHIVE directed by WFMU. Totally free, legal downloads of a ton of unique music
we ran across these interesting things this week and thought we'd share them with you. sometimes happiness is a cold iced tea and a new interesting place to click and keep reading...
first, a new clinical study shows that coffee helps women over 65 keep their mind sharp - read more about it HERE...
Duke University says you can also find some of the secrets of the universe in your morning cup of coffee...
in other news, it seems that there is almost endless inspiration and food for thought about any number of topics HERE
and if you're looking for some new music in between now and your next visit to our iPod Listening Stations, check out the new FREE MUSIC ARCHIVE directed by WFMU. Totally free, legal downloads of a ton of unique music
Monday, April 13, 2009
things we like...
we really like good coffee...a lot
our own classic cup is a careful blend of beans from guatemala, costa rica and columbia roasted dark enough for a richer flavor than what some of america runs on - without being as dark and bitter as what a green goddess may drink. we like to think it balances out the neighborhood...
if you're not in the neighborhood and happen to be in nashville, you should really go get a cup of coffee at sip cafe.
peter was there a few weeks ago and felt right at home with it's local vibe, friendly service and ability to get away from all that chain store coffee.
our own classic cup is a careful blend of beans from guatemala, costa rica and columbia roasted dark enough for a richer flavor than what some of america runs on - without being as dark and bitter as what a green goddess may drink. we like to think it balances out the neighborhood...
if you're not in the neighborhood and happen to be in nashville, you should really go get a cup of coffee at sip cafe.
peter was there a few weeks ago and felt right at home with it's local vibe, friendly service and ability to get away from all that chain store coffee.
Monday, March 23, 2009
Saturday, March 21, 2009
It's been over a year since we've opened our doors, and now we finally get a chance to blog about ourselves to spread our tāst. pronounced 'taste'.
As we find time from serving our ever so popular good for you food, we hope to explain in more detail about what we do, what we hope to do, and share some random thoughts with you.
Some things we hope to share:
our mission
who we are
things we like
hope to update soon...................
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