Tag Archives: Health

Realm health and fitness tips from Kyle

wineIs that glass of wine worth it?  Sometimes we don’t realize that some of our bad habits and cheat snacks really can add up. If you’re having having trouble losing weight, try adding up the calories from all your guilty pleasures and see in large how many calories it adds up to.

A standard pour of wine has approximately 125 calories.  That means:

  • 1 Glass a night – 861 calories a week and 3,444 a month
  • 2 Glasses a night – 1722 calories a week and 6,888 a month
  • 3 Glasses a night –  2583 calories a week and 10,332 a month

Assuming you are consuming a balanced diet relative to your metabolic rate, and not doing extra workouts this means you will gain at least one pound each month.

Like what you’ve read?  Share these posts with your friends and check out some of my previous blog posts for ideas on how to liven up your fitness routine and to stay motivated in 2015.  Kyle’s Health & Fitness posts.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.

Some beards found to have bacteria found in feces

Beard Facial HairI don’t know if this will change people’s perceptions of beards. It certainly makes me think that all the bearded guys I know who are manic about using hand sanitizers may have a bit of a melt down if they read this news report:

A shocking new study has warned that facial hair could be dirtier than a toilet bowl.  According to a group of microbiologists in New Mexico, the rancid bacteria that beards collect could be putting owners’ health at risk. Microbiologist John Golobic, of Quest Diagnostics, swabbed a number of beards searching for bacteria for the study and found that some of the bacteria “are the kind of things that you find in feces.”  

“I’m usually not surprised, and I was surprised by this,” he said. “There would be a degree of uncleanliness that would be somewhat disturbing.” Apparently the key to a poo-free beard is to make sure you wash your hands regularly and avoid playing with and twirling the hair.

“Try to keep your hands away from your face, as much as possible,” Golobic added.

Fenway Health HIV study Stronger Together is looking for gay couples

HIV, Fenway Health Study, Stronger TogetherI’m re-posting this to help raise awareness and to hopefully encourage a few of you to participate in a national study Fenway Health is participating that follows 400 gay couples in Atlanta, Boston and Chicago.

The project, Stronger Together, is focused on encouraging male-male couples to get tested for HIV together and to engage in HIV treatment as a couple.  HIV is a difficult issue to talk about with anyone, especially a partner, and that is the real issue around all of this ongoing problem: lack of communication.  If you would like to help be part of the solution, Fenway Health would like to hear from you.

If you would like to learn more about this study, visit the Fenway Health website Stronger Together.

Please share and help spread the word in Atlanta, Boston and Chicago.

Fenway Health HIV study Stronger Together is looking for gay couples

Fenway Health, HIV, AIDSFenway Health is participating in a national study that will follow 400 gay couples in Atlanta, Boston and Chicago.  The project, Stronger Together, is focused on encouraging male-male couples to get tested for HIV together and to engage in HIV treatment as a couple.  HIV is a difficult issue to talk about with anyone, especially a partner, and that is the real issue around all of this ongoing problem: lack of communication.  If you would like to help be part of the solution, Fenway Health would like to hear from you.

If you would like to learn more about this study, visit the Fenway Health website Stronger Together.

Please share and help spread the word in Atlanta, Boston and Chicago.

I’m playing SuperBetter

SuperBetter, BosGuyOn a recent TED Radio Hour podcast I was listening to the importance of “play”. In particular I was taken by Jane McGonigal’s portion of the podcast where she explained how she invented a game that she renamed later to “SuperBetter” to help her through a particularly difficult time in her life. SuperBetterDesigned and backed by science, SuperBetter helps individuals build personal resilience: the ability to stay strong, motivated and optimistic even in the face of difficult challenges.  You can learn more about SuperBetter here. While many have used this game to help them have a more positive outlook on life, deal with stress, lose weight, etc… I opted to try this for a 10-week period just for the sake of playing a game that is intended to help us be better.  I’ve added weekly tasks like making sure I get up and spend at least 10 minutes outside or otherwise active and making time to reach out to friends I’ve not talked to recently.

Who knows where this will take me but I love the idea of turning goals into games and intentionally injecting humor and fun in my routine.  I’m a pretty happy guy to begin with but with scientific evidence showing that playing SuperBetter will naturally increase my dopamine levels makes me more than just curious.

SuperBetter

BosGuy roasts vegetables

I can’t grill vegetables because I don’t have any outdoor space, but a nice alternative to grilling is roasting veggies.  It is quick, easy and requires minimal clean up. I often roast vegetables on the weekend and leave them in the refrigerator to add to a dinner I’ll cook later in the week.

1 cup of vegetables contains approximately 250 calories

Roasting is a delicious and healthy way to consume the 2-2.5 cups of vegetables you should eat each day. The process of roasting brings out the natural sweetness, intensifies flavors and caramelizes the veggies making them really scrumptious.

roasting vegetables, cooking, healthy eatingThe good news with roasting vegetables is that it is very easy; taking about 30-minutes from start to finish. The first step is to select vegetables you would like to roast.  I typically use red onions, garlic, sweet bell peppers, carrots and mushrooms but you can use whatever you like.

Start by preheating your oven to 400 degrees Fahrenheit and chopping your vegetables into roughly equal parts / sizes.  For more delicate vegetables like the mushrooms, keep them a bit larger because they will shrink as they roast.  HINT: chopping veggies into bite sized pieces will allow them to roast more quickly.

roasting vegetables, cooking, healthy eatingOnce you have chopped the vegetables put them in a large bowl and add oil, salt and pepper plus any herbs you like (I add a dash or two of Italian seasonings).  The amount of oil and salt depends on how many vegetables you have but I try to make sure they are all coated evenly before putting them on a tray for roasting.

Before you put them in the oven to roast make sure the oven is preheated and the vegetables are spread out on a baking sheet.  Put them in the oven and let them roast for approximately 25 minutes (the longer you leave them in the oven more they will caramelize and char).  When their color has deepened and you can see they have cooked, take them out and let them cool. The vegetables can be refrigerated and warmed up through out the week as a great side dish.roasting vegetables, cooking, healthy eating

I hope you’ll give this a try – especially if you’re not a fan of eating steamed or raw vegetables. I think you’ll be surprised by how cheap it is to buy these ingredients; how easy it is too prep and cook them; and certainly how quick the clean up is.

Realm health and fitness tips from Kyle

The 4 Promises: It is the start of the New Year and while the gyms may be overflowing with those who have made resolutions I want to encourage you to consider making these four promises:

  1. I will spend at least 4 hours in the gym every week.
  2. I will eat whole foods and have only ONE cheat day a week.
  3. I will drink 8 cups of water a day.
  4. I will get 7-8 hours of sleep a night.

Print this off and post it at your desk, on your refrigerator and set it up as a daily reminder on your phone or work calendar so you are reminded of these promises. Better yet, have your significant other or good friend join you so you can encourage each other and best of luck to you this year.

Kyle at Realm FitnessKyle is a nationally certified personal trainer, certified nutritionist, and lifestyle motivator out of Los Angeles, CA. He has been training for 5 years and has experience working with top-tier celebrity and executive clientele. When he’s not in the gym, Kyle is reading philosophy or writing poetry.