Feed Me So I Can Feed You

Lukes Kitchen Maplewood NJ

Just like all our hardworking campers, at Maplewood Boot Camps we are continually striving to stay in top form.

To help us stay at the top of our game, we are asking for your feedback.

http://budurl.com/mbcfeedback

We want to hear from everyone – current campers, past campers, and those of you who have never attended camp but still receive our emails – to find out about your fitness needs and how we can better serve you.

It’s very short – just 10 questions – so it shouldn’t take you long to complete.

http://budurl.com/mbcfeedback

As an added bonus, we’ll pick two random winners from all who complete the survey to receive a $50 coupon for dinner out at a local restaurant in Maplewood or South Orange!

You must submit your feedback by midnight Friday 6/18/2010 to be eligible for the $50 coupon giveaway.

Thank you for your continued support and your time in letting us know your thoughts.

4 Steps to Safe Summer Picnics

Did you know that foodborne illnesses increase in the summer months? Read on to find out why and how you can prevent it from affecting you and your family.

The Unites States Department of Agriculture suggests that there may be two reasons why foodborne illness (also called food poisoning) increases in the warmer months. First, bacteria grow faster in warmer weather. Second, as people spend more time cooking outdoors, they often forgo the safety controls of an indoor kitchen such as thermostat-controlled cooking, refrigeration, and washing facilities.

Fortunately, in just four simple steps you can reduce your risk of getting a summer time foodborne illness.

Step 1: Wash your hands and cooking surfaces often. You can never do these things too much when it comes to handling food and cooking. If you’re eating away from home, find out if the site has potable water. If not, bring your own and pack disposable washcloths or moist towelettes and paper towels to clean your hands and cooking surfaces.

Step 2: Don’t cross-contaminate. Wrap raw meats securely before packing them in your cooler and avoid letting raw meat juices come in contact with ready-to-eat food. Thoroughly wash all plates, utensils, and cutting boards that come in contact with raw meat.

Step 3: Cook all foods to their proper temperatures. Heating food to their proper temperatures can kill harmful bacteria that contribute to foodborne illness. Use your meat thermometer to determine if your food is heated through. Beef, veal, lamb steaks, roasts, and chops should have an internal temperature of 145 degrees Fahrenheit. All cuts of pork should reach at least 160 degrees Fahrenheit. Ground beef, veal, and lamb should achieve an internal temperature of 160 degrees Fahrenheit, and all poultry should reach a temperature of at least 165 degrees Fahrenheit.

Step 4: Refrigerate as soon as possible. Perishable items, such as lunch meat and potato or pasta salad, should be kept in an insulated cooler under several inches of ice. Keep your cooler in the coolest part of your car and leave your cooler in the shade whenever possible. Maintain a cool temperature in your cooler by replacing ice as soon as it begins to melt. Do not leave perishable foods out of the cooler for more than two hours. Try to pack drinks in a different cooler than perishable foods since you’ll probably open the drink cooler frequently, which lets in warm air that can raise the temperatures in some foods and make them unsafe.

Following these steps can help you keep your food fresh and prevent you from getting sick, but there is one more thing you should always remember: when in doubt, throw it out.

Better Butt(ocks)- I admit I do have a very nice butt. Some say my career was built on it! – Jean Claude Van Damme

If your backside is in the front of your mind, here’s what you can do to build better buns.

A useful tool to cushion your tailbone when you find yourself sitting down for a long time, your buttocks can also be a source of concern if it doesn’t look just like you want. So what can you do to whip your buns into tip-top shape? First, you’ve got to eat right. After all, those sugary sweets often land right on your rump. Second, you’ve got to do the right exercises on a regular basis. And these are the right exercises.

Ball and Leg. With your hands on the floor and your stomach resting on an exercise ball, tighten your buttocks as you lift one leg slightly off the floor, with your leg staying straight. Return the foot to the ground and repeat with the other leg. For stronger buns, lift both legs at the same time.

Brazilian Bun Builder. Lie facedown on your favorite exercise ball, placing your palms on the ground. With your back flat, toes on the floor, and legs about three feet apart, squeeze your buttocks tight as you lift your legs as high as they can go. Hold for one second, bring your feet together, separate your legs, and return to your original position. Repeat.

Bridge. Lying on your back, bend your knees and place your feet flat on the floor, hip-width apart from one another. Next, slowly and steadily lift your spine from the floor. While raising your spine, tighten your buttocks and hamstrings until your spine is in a diagonal line from your knees to your shoulder. Hold the position for a couple of seconds and slowly return to the original position. Repeat.

Kickback. Standing up, grab a chair for balance, with your legs perpendicular to the ground. Next, raise your left leg behind you in a slow and controlled manner. Repeat with the right leg for 10 repetitions. Get added benefit with ankle weights.

Leg Curls. Any exercise that strengthens and shapes the hamstrings will help do the same for your buns. When performing leg curls using an exercise machine, contract the hamstrings when you’re done with each repetition and do four sets of 10 or 15.

Lunges. With dumbbells in your hands and hands at your side, bring your right foot forward. Lower your body to the ground by bending your right knee, careful to keep your bent knee even with or behind your right foot. When your left knee nearly touches the floor, push yourself back to your starting position. Repeat 10-20 times and switch legs.

Pile Squats. With your toes pointed outward and your feet shoulder-width apart, hold a dumbbell between your legs. Push your buttocks back and lower your upper body until you’re in a sitting position. Hold for a couple seconds, careful to keep your back straight, and return to your original position. Repeat 5-10 times.

Step-Ups. Holding a dumbbell in each hand, stand in front of a stable step. Start by placing your right foot on the step, with your left foot remaining flat on the floor. Lift your left foot onto the step, using your right leg to do the lifting. Return to the floor, one foot at a time and repeat, putting your left foot up first. Repeat.

Walking. It’s one of the least romantic or sexy exercises possible, but walking is one of the easiest and most useful exercises when it comes to toning your tush. So get off your buns and help them get shapely by going for a walk.

Video of Interview on Foxbusiness.com

View the entire episode on foxbusiness.com here http://budurl.com/fblive

Working Out Outside

A handful of ways you can get a good workout in the great outdoors.

As the sun breaks over the horizon, and a gentle light falls over the landscape, you’re faced with another beautiful day. Suddenly, you’re hit with the same urge you had as a college student. You want to skip your workout and play all day. Why not skip your way to an energizing workout outside, along the very hills and valleys you’re admiring?

Read on to find out a few things to consider in order to get a great exercise using the terrain surrounding you.

Alternate Terrain

One of the biggest perks of working out outside is that doing so forces you to move on a lot of different types of terrain. This benefit is particularly strong if you’re going to go walking or running. During an outdoor run, you’ll be going from a sidewalk to grass to the street and then up and down staircases. This varied terrain mimics what you’ll experience during real life, making it easier to navigate your way from point A to point B with minimal difficulty.

If you happen to be near a beach, working out in the sand not only puts you on an alternate terrain, but offers a fabulous workout that cannot be replicated on any other surface. Of course, while on the sand and other outdoor terrain, exercising caution and proper technique will ensure you don’t wind up suffering injury.

Air Out There

In addition to a change in terrain, exercising outside allows you to breathe air that will bring different threats your way than may be found inside. As a result, you should be particularly attentive to any health issues that may indicate an allergy. In the event you begin sneezing or suffering headaches, a runny nose, itchy eyes, or allergic swelling, you may need a little help.

With a quick trip to an allergist, you can learn what you’re allergic to in your outdoor exercise environment and you can receive appropriate medication to help you battle against the allergies. However, if you feel your allergies are too strong to deal with or would prefer to not depend on a physician for your ability to work out outside, you may have to stick to your indoor routine.

Drink in the Sun (and Water)

One of the benefits of working out beyond the confines of a gymnasium is the ability to get some vitamin D and a great tan in the process. Unfortunately, the sun is also one of the dangers of taking your workout into the outdoors. The most obvious sun-related danger is the threat of sunburns. By wearing sunscreen and sunglasses and reapplying if you’re outside for longer than an hour or so,

Also, since you’ll be sweating more when you’re outside, keeping hydrated is more difficult and important. Before beginning your outdoor workout, be sure to drink plenty of water. You should also keep a bottle of water on hand to drink from on a regular basis. With proper hydration and a good outdoor workout, you can have the skin color and muscle definition you want, all while breathing that fresh outdoor air.