Long Island's Bilingual Newspaper

Nutrition & Fitness

What Is Crossfit?


May 19, 2017

It is a constantly varied functional movements performed at high intensity.

Workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.


The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance.


Crossfit is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience.

Foods You Should Never Eat While You're Pregnant


April 13, 2017

Pâté (even the vegetable variety)

If pregnant, you should avoid spreading pâté on your toast. This can contain bacteria known as listeria monocytogenes.


Pre-cooked hot dogs

If you are out and about and fancying one of those pre-cooked hot dogs with a blob of ketchup and mustard - think twice if you are pregnant. These sausages can be another source of listeria monocytogenes.


Salami/ Pepperoni

are advised against eating salami or pepperoni meats, These are quite different in that they tend to contain preservatives called nitrates which could be harmful to the developing baby.


Hollandaise sauce

this yellow runny sauce poses a risk of Salmonella so could be potentially very dangerous to a pregnant woman.



The Salmonella risk, can also be found in popular desserts.

Tiramisu is one of these, along with meringues and mousses.



Tuna can be eaten in pregnancy but just not too much. Ideally no more than two tuna steaks (140g per steak) or four 140g cans per week should be eaten.

This is because tuna can contain mercury which can harm the baby's developing nervous system.

Contact Us

Office Hours

8-5 pm

Office Number




Simple Workouts Big Results


March 2017


You'll Ever Need To Finally Score Some Abs


1. First, Focus On Total-Body Strength Training

Your first stop on the train to six-pack town should actually be total-body strength training since more muscle means lower levels of cortisol (a hormone related to stress), more stable blood-sugar levels, and better carbohydrate management. All of this means a leaner tummy for you.



2. Then, De-Bloat Your Diet

At the end of the day, a great deal of the progress you’ll see depends on your diet.


3. Finally, Start a Cardio Habit

When done properly, cardio can help you max out your fat-burning potential


 How To Burn More Fat During Cardio  Multiplay your age by 0.88 =__________ Subtract that number from 206 = ___________ Multiply that number by 0.75 = ________  That's 75% of your heart rate! Try to be close to this number during cardio.


How to Get Your Best Butt Ever in 2 Weeks


 You'll perform one six-minute workout five days a week for 28 days, taking two rest days per week whenever you want them.    Every week, you'll move on to a progressively difficult workout, which will be added below every Monday morning.Week One

1. Chair Squat to Tippy Toes

2. Single Leg Knee Pulses With Back Leg Extension

3. Alternating Forward Lunge + Twist

4. Side-to-Side Duck-Under Squats

5. Extended Leg Pulse-Ups


Week Two

1. Dumbbell Squat

2. Extended Leg Floor Touch to Knee Lift

3. Sumo Squats - Alternate Side Lunges

                                                               4.  Weighted Squat Step-Outs

                                                                5.  Extended Leg Crossovers




Simple Exercises For a Fit, Fabulous Body 



A plank is a static exercise, which means you don’t need to move while doing it, but simply hold your body in the correct position instead. To do it right, follow the example shown in the picture and prop yourself on your elbows, forearms, and forefeet.

 While in this position, the muscles that keep you straight are being worked, such as the abs, arm muscles, back, and anterior thigh muscles.






Your knees and feet should form a straight line. When you are down, start pushing yourself up as slowly as you can.



To do a correct push-up, assume the plank as the initial position, and then push yourself up with your arms. The most important thing is to keep your back, bottom, and legs in a straight line.



Abs And Glutes

First, prop yourself on your hands and feet so that your body forms a triangle above the floor. Raise one of your legs as high as you can, as seen in the first picture, and then lower it slowly and try to touch the tip of your nose with your knee. Return to the initial position and do the same with the other leg.

Midback And Triceps

Pull dumbbells up toward the lower part of your chest, keeping upper arms and elbows next to your ribs. Concentrate on squeezing your shoulder blades together until dumbbells touch your abdomen.


Unique  Foods: Step by Step Recipes


February 2017



Eyes: 2 mini chocolate chips.


Nose: Half of 1 yellow candycoated chocolate piece.


Feet: 2 orange candycoated chocolates.


Wings: Flatt en 2 Tootsie Rolls with a rolling pin, and cut them into a wing shape with scissors. Add a

candy fi sh for your banana penguin to hold.






Ears: 2 almond slices.


Eyes: 2 mini chocolate chips.


Nose: Cut a small piece from the corner of a pink fruit chew.


Cheeks: Snip a mini marshmallow almost in half so one edge  of the marshmallow stays att ached and

opens like a book.


Paws: Halve another mini marshmallow and then make two snips in each half to create toes.


Carrot: Cut a triangle from a dried apricot.




How To Make This Ripped Cake


1. Cover cake in smooth layers of fondant.


2. Cut the geode shape out of the side of the cake.


3. Spread butt ercream frosti ng inside of the cut


4. Mix alcohol with food coloring unti l it reaches the desired shade

of gray. Paint a thin dark line around the edge of the cut.


5. Apply a row of pipinggel in the center of the cut.


6. Press rock candy into the piping gel, starti ng with the darkest shade.


7. Conti nue laying out rows of piping gel and the rock candy, applying lighter colors and smaller pieces as you move farther out toward the edge of the cut.





Ears: 2 pieces of chocolate-covered rice cereal.


Eyes: 2 mini chocolate chips. Nose: 1 piece of chocolate-covered rice



Teeth: Cut 2 pieces of sliced almond.


Paws: Snap both ends off a small pretzel sti ckfor the paws, and reserve another broken

pretzel sti ck for the beaver to hold as a log.


Tail: 1 wafer cookie.





Cookies & Cream Truffles




1. Finely crush the cookie


2.Combine cookie crumbs and cream cheese, sti rring unti l evenly mixed.


3. Chill the mixture for about an hour or unti l the mixture can

be rolled into a ball and hold its shape.


4. Dip the truffl es in the melted white chocolate and place on a

baking tray lined with parchment paper.


5. Sprinkle some of the cookie crumbs on top of the chocolate-coated

truffl e before the chocolate hardens.


6. Repeat with the rest of the truffl es, reheati ng the chocolate if necessary.




Triple Decker Brownies



13. Preheat oven to 350°F/175°C.


14. Press the cookie dough in an even layer on the bott om of a 9x9 square baking pan.


15. Place the 16 cookies evenly on top of the cookie dough.


16. Pour the brownie batt er on top, spreading it evenly over the cookies.


17. Bake for 45-50 minutes, until a toothpick inserted inside comes out clean.




Peanut Butter S’mores



1. Preheat oven to350°F/175°C.


2. Place the peanut butt er cups in an even layer on the bott om of a large skillet or nonsti ck pan.


3. Place the marshmallows in a single layer on top.


4. Bake for 20 minutes until marshmallows are golden brown.




A Guide To Cookery Skills By Age


Under 3

Washing vegetables - this is a great way of teaching them the names of vegetables and sparking an interest which will hopefully encourage them to try diff erent foods. Sti rring ingredients Sprinkling - fl our, cake decorati ons and icing sugar, put a tray



5-7 Year Olds

At this stage, you could think about buying your child a knife designed for young cooks or using a small adult

one. Cutting with scissors Cutting using a small knife Rubbing fl our and butt er with fingertips Beating and folding Setting the table


8-11 Year Olds

At this age they start to be more independent. Planning the family meal Following a simple recipe Using a peeler Making salads Opening cans



12+ Years Old

Food hygiene Maths - counti ng, dividing porti ons, doubling recipes, adding and subtracting Different tastes, textures and foods.


18+ First Time Learning

Commit yourself to doing it regularly Minimize your tools Measure ingredients before you start Try to learn something each

ti me you make something Keep your kitchen clean

Ways To Improve Your Home Cooking

February 19, 2017

Depending on your interest, there are some key ways in which to improve your cooking and take it to the next level.


#1: Practice

The more you do it, the better you’ll get. To become a great cook, you have to prepare food over and over and over again. It doesn’t have to be the same recipe necessarily; simply cooking food every day will make you a better chef at home.


#2: Keep it simple

People get far too caught up in the fancy gadgets they see on food shows and in magazines. You don’t need much to make great food. Don't stress out about a roast meat dinner with vegetables sides if a simple pasta sauce and salad can do the trick.


#3: Get feedback

Ask your family and friends what they think of the food you’ve made. Ask yourself what you could have done differently, how a dish would have turned out if you’d tweaked or substituted ingredients.

Why Is It Important To Keep The Ankle Strong?

January 03, 2017

When an athlete performs any movement—whether running or jumping—the ankle and surrounding muscles are put under a great deal of stress. If the ankle musculature is strong, the athlete can withstand greater force before an injury is sustained. Strengthening lower leg muscles will help prevent chronic conditions such as shin splints and Achilles tendinitis.

Remedy For Pain: Water

August 2016

Why water-based exercise rules for people with chronic pain?


 Researches has found that exercising in water can help relieve pain from back and hip problems, arthritis, fibromyalgia and other musculoskeletal disorders. In a 2016 study involving 20 women with fibromyalgia, researchers in Spain and Belgium found that 10 treatment sessions of water-based Ai Chi (which is similar to Tai Chi in a pool) led to significant improvements in the participants’ pain perception, sense of vitality, emotional health and overall quality of life.


 “Working out in water works the muscles going both ways – the flexor muscles and the extensor muscles – which is a good way to tone and strengthen muscles on both sides without pain.” This is significant because it helps prevent muscle imbalances from developing and improves overall movement efficiency.

Prepare Your Body For This Summer

Works for all ages

April 2016

We have put together workouts, that works for any given age, a guide to help you shed some layers of fat and clothes! Here’s are some fun and easy workout you can start doing right now!

1. Skipping Steps

Anytime you encounter a flight of stairs (and make the smart choice to walk up them instead of taking the elevator or escalator) skip every other step. You’ll get your heart rate up a bit higher and strengthen you’re core and glute muscles, too.


2. Squats

Start in a standing position with the feet wider than shoulder width apart. Then slowly bend the knees so that your thighs are parallel to the floor. Try to touch the floor with the hands by bending the knees, not leaning forward. Squeeze through the heels of the feet and squeeze your butt on the way up. This workout works great for your quads, butt, hamstring, inner/outer thighs.


3. Think About Your Neck

Even if the rest of your body looks good, it can be unflattering if you have a skinny neck that sticks up out of your t-shirt. To workout the neck, target your trapezius, or “traps.” Some workouts that work are dumbbell shoulder shrugs, dumbbell or barbell deadlifts, farmer’s walks, or walking lunges. When you do these exercises, imagine the tops of your shoulders touching the bottom of your earlobes, which will help you to keep your traps contracted.


Dumbbell Shoulder Shrugs:

Stand with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second.  The arms should remain extended at all times. Then lower the dumbbells back to the original position.


4. Mountain Climbers

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.


5. Look for the “V”

Incorporate exercises that create a “belt” of muscle around your entire mid-section. This belt serves to draw in your waist and keep your stomach flat.


 Abdominal Flexion:

This will tighten the “rectus abdomonis,” or sheet of muscle tissue that goes directly down the front of your stomach (try crunches). Rotation: This works the internal and external oblique muscles that are located along the sides of your stomach (try waist twists). Waist extension: This will work your lower back muscles to improve posture and keep your stomach tight (try bridges).


Planking Exercises:

This will allow you to firm and tone the sides of your waist, directly above your hips. Try to put each of these categories into a circuit, which you repeat three to four times through with minimal rest.

© Copyright 2013 to The Bilingual News | All Rights Reserved   |   Designed & Developed by The Bilingual News


E-mail: bilingualnews@gmail.com    •    1-800-256-8161

© Copyright 2017 to The Bilingual News | All Rights Reserved   |   Designed & Developed by The Bilingual News


E-mail: bilingualnews@gmail.com    •    1-800-256-8161