De-stress during this holiday season!

The holiday season is here and brings with it yummy treats, hot buttered rum, friends and family and STRESS!  Symptoms of stress can be an adrenaline rush ("flight or fight"), irritability, muscle tension, difficulty concentrating, fatigue, digestive system problems and a compromised immune system.  Many times stress is a result of circumstances we have little or no control over.  BUT you do have the control over how you react to them! 

Five Powerful Stress Busters

1. Stay well hydrated.  Water is the most important component of your body since you body is about 70% water.  Your brain is 85% water and your muscles are over 70% water.  It is also the main detoxifier of your body.  It is essential to properly eliminate waste products from your body.  It transports nutrients to tissues, regulates your body temperature, increases your metabolism and maintains your bodies PH levels.  Water is also an energizer!  Since the body can only absorb about 4-6 oz. of water in one sitting, the key is to drink small amounts during the day.  Drinks that count toward your water intake are items like:  Distilled and filtered water, spring water, sparkling water, decaf. teas and coffees.  Anything caffeinated (coffee, tea, "energy" drinks), alcohol, & sodas DO NOT count as they are very dehydrating!
2. Stable blood sugar.  As you blood sugar drops, so does your energy, your mental clarity, and your ability to properly handle stress.  Your brain burns primary glucose (also called blood sugar).  It does not store it, so it needs glucose to burn to function correctly.  The levels of glucose in your body comes from what you eat.  Alot of sugary, starchy foods and your blood sugar goes up with a low crash later.  Not enough proper food, low blood sugar and low energy and focus (hypoglycemia), which in turn releases a hormone called cortisol.  It is a stress hormone that will bring your blood sugar back up to normal but at a price of storing fat and takes the glucose away from you bones and muscles.  Help control blood sugar by eating 4-6 oz. lean protein, a tablespoon for good fats, like olive oil or nuts, and only one serving of complex carbohydrates (NOT white flour products!).  Also, if you eat a little bit around every 4 hours and never skip meals, especially breakfast! 
3. Exercise.  Get regular exercise, which means at least 30 minutes at least 3 times a week.  More is better!  It is also a natural anti-depressant!  When you exercise, it helps transport oxygen to all the cells of your body to burn fuel for energy.  It gives you more energy overall and releases endorphins, which is a powerful anti-depressant and makes good feelings!  Exercise also helps strengthen your immune system and helps you sleep better. 
4. Sleep (rest) and relaxation.  During rest and relaxation is when your body repairs itself, eliminates toxins, and bones grow.  Get to bed early and try to wake up at the same time every morning.  As for relaxation, a technique to practice is deep, full breathing.  Avoid shallow, short breathing.  Sit or stand tall and allow your ribcage to fully expand and your belly to relax and feel the breath.  Deep breathing lowers your heart rate and in turn lowers the hormones associated with stress.
5. Stay connected.  Maintain close and meaningful relationships with friends and family.  Having a supportive network can have a strong positive effect on your mental and physical health!

Have a happy holiday season!  Stay positive and stress free! 

Healthy Apple Pie

Happy Holidays!  I hope all of you are enjoying what the season has to offer.  I am enjoying it a little too much and am currently "back on the wagon".  The food wagon that is... :)  With that in mind, food is a major part in most people's holiday plans.  From office parties, to main dinners and dessert, we are surrounded with yummy food!  We just have to remember to keep our portions in check and watch our calorie intake.  If we do go overboard, make up for it by working out a little harder the next time in the gym.  If you have to bring a little something to a party or to dinner, here is a recipe from a blog I follow called, Tone it Up.  It sounds good! 

Most traditional apple pie recipes are loaded with butter and refined sugars which tend to make this delicious treat a unnecessarily guilty pleasure. Try this healthy alternative apple pie recipe for a holiday favorite that everyone will love.
Tone It Up Apple Pie
Crust:
2 1/2 cups whole wheat flour
2/3 cup canola oil
1/3 cup almond or rice milk
Combine oil flour and salt together in a bowl and mix well. Gradually mix in almond milk. When all ingredients are thoroughly combined cover bowl with plastic wrap and allow to chill in the fridge for 1 hour.  When chilled remove dough from bowl and roll flat. Press crust into pie pan  with your hands until it is spread evenly throughout. Place excess dough to the side to use for the top crust.
Filling:
3/4 cup all natural honey or natural maple syrup
1 tsp. cinnamon
1/2 tsp. nutmeg
2 tsp. fresh lemon juice
7 cups granny smith apples (peeled, cored, thinly sliced)
Mix together honey or syrup, cinnamon, nutmeg and lemon juice in a small bowl. Place half of the sliced apples in the bottom of the pie crust. Pour half of the filling mixture over the apples. Place the remaining apples slices on top and add the rest of the filling mixture.
For the top crust roll out excess dough from earlier. Cut into thin strips (about 1 inch) and place them on top of the filling in a criss cross pattern (like the picture), pinching them together with the lower crust at the edges. Brush the top crust lightly with almond milk to achieve a glazing effect.
Preheat oven at 425 degrees. bake for 40 minutes or until crust is golden brown.
Tips:
- Use granola or crushed walnuts instead of crust to top pie.
- If you are cooking for an open minded crowd you can bake the filling with a crumbly topping and skip the crust altogether ;)
- You can use this recipe for other types of pies as well. Just switch out the apples for berries or peaches!

Youth Obesity & How We Can Help!

As you all know, and see everyday, obesity in our youth is very much on the rise.  In the past 30 years, the occurrence of overweight in children has doubled and it is now estimated that one in five children in the US is overweight. (American Obesity Association) 
Some of the results of being overweight as a child are:

• Insulin Resistance
• Type 2 Diabetes
• Hypertension
• High Total and LDL Cholesterol and triglyceride levels in the blood
• Low HDL Cholesterol levels in the blood
• Sleep Apnea
• Early puberty

Obese children are more likely to be obese as adults, which puts them at increased risk for a number of diseases including: stroke, cardiovascular disease, hypertension, diabetes, and some cancers.

Some contributors to childhood obesity

• The main two:  Food choices and sedentary lifestyle.  Not enough fruits, vegetables, and complex carbohydrates which result in healthy calories.  Not enough physical activity!  Too much TV, video games, computer, and I am sure they would say... homework! <smile>
• Parental Obesity - children of obese parents are more likely to be overweight themselves. They tend to follow what they observe.
• Eating Patterns - skipping meals or failure to maintain a regular eating schedule can result in increased caloric intake when food is eaten.  Remember, to keep the metabolism fire going, need to eat regularly!
• Of course, parenting style. As a community leaders, we need to be able to approach the subject with parents.  Kids don't always have the skills or mental capability to be their own regulators!

I know you may not feel it is "your place" to get involved with children's and parents lifestyle choices with regard to nutrition and exercise.  That maybe they should talk with there doctors or someone like that, but you as teachers, see them almost everyday!  Most of the time, you see them more than their parents!  They are, and need to be, learning from you and the whole school environment, starting at a young age.  I feel, in my profession, I can't, no matter how hard I try, save everybody.  But, if I can improve the lives of at least one or two people then it is a good start.

In this new year, add a little focus on nutrition, movement, and raising self esteem in a few of your lesson plans. Maybe you can help one or two kids and change their whole life path!  I have included some links that can help with curriculum incorporation.  They are very interesting! 

ACE (American Council on Exercise) Youth Fitness Resources:
http://www.acefitness.org/ofk/default.aspx

ACE Operation FitKids Curriculum
http://www.acefitness.org/ofk/curriculum.aspx

Livestrong - Obesity in Children and Exercise Article
http://www.acefitness.org/pressroom/pdfs/mediacoverage/ACE_Livestrong.com_6_19_10.pdf

'Tis the season to eat!

Well, the holidays are getting near.  And I know in my life during the holidays, I am inundated with food!  There seems to be goodies hanging around everyday.  I try to keep them out of my house, but I am surrounded at work and parties and my self control usually goes down the drain!  So, this year I am not going to worry about what I eat, but how MUCH I eat! 

 

Portion control is a huge component of living a healthy life.  What are proper portions?  According to the USDA Food Pyramid:

• A serving of meat is about two or three ounces, or about the size of a deck of cards. Serving sizes for other proteins would be two tablespoons of nut butters, two eggs, and one third cup of dry beans.
• A serving of bread is equal to one slice of white or whole grain bread, one ounce of prepared cereal, or just one half cup of pasta, or rice.
• A serving of fruit or vegetable is equal to one piece, one half a cup of chopped fruit or vegetable, or three-fourths cup of 100% juice.
• A serving of dairy is equal to one cup of milk or one and one half ounces of cheese.

Here is a (fuzzy, sorry!) diagram of portion sizes to keep in mind if you don't know the amount of ounces.   As stated above, the measurements are equal to one serving:

• 1 serving of meat is 3-4 oz. and  should be about the size of a deck of cards, or the palm of your hand. 
• 1 cup should be used for carbs such as cooked rice, cooked pasta and ice cream.  It is about the size of a tennis ball.   
• 1 serving of cheese is the size of 1 domino (oops... I may eat more cheese than that!)
• 1 medium piece of fruit is the size of a baseball.
• 1 serving (1 tsp.) of fats like butter, or margarine is the size of 1 die.
• 1 small baked potato is about the size of a computer mouse.
• 1 cup of beverage is equal to the size of a woman's fist.
• 2 Tbs. of fats like Peanut Butter, jam, or salad dressing is the size of a golf ball.
• 1 oz. of chocolate is the size of package of dental floss.

Now think about your portions.  Most of us have much larger servings than the recommended amount!  And restaurant portions are probably 3-4 servings!  So, when you are surrounded by all the goodies this

holiday season, use portion control!  Don't eat 10 cookies, just eat 1.  Try small tastes, not big plates full.  That way there is no deprivation!  Unless you know you have no self control when it comes to certain things (*cough* - cheesecake..) then you may just have to say no!  Check out this link to get more helpful information!  http://nutritiondata.self.com/

Pancreatic Cancer Awareness Month

November is Pancreatic Cancer Awareness Month.  Pancreatic Cancer is a fast and silent cancer and it will often go undetected until it is too late.  Only ~ 5% of those diagnosed with pancreatic cancer survive five years.  It is the fourth-leading cause of cancer deaths in the United States.  So, what is the pancreas?  It is a gland organ near the stomach which produces enzymes that aid in digestion and also produces the vital hormone, insulin which is responsible in regulating blood sugar levels.

The symptoms of pancreatic cancer can also be associated with other illnesses, making early and correct diagnosis difficult.  Some symptoms can include loss of appetite, weight loss, weakness, nausea, abdominal or back pain, vomiting, and jaundice.  When pancreatic cancer is diagnosed very early, successful treatment is possible.  Treatment includes surgery, radiation therapy, and chemotherapy. 

This is why it is so important to keep your body fit from the inside out!  Pay attention to changes in yourself as you are your best health advocate!

Go to http://www.lustgarten.org/ and http://www.curepc.org/ to learn more about pancreatic cancer.  And of course, talk to your doctor if you have any suspicious symptoms!

Turn up the intensity!

So...  tell me the truth.  Have you been treating your body and mind right by working out?  Come on.. don't lie.. Good job!  I knew you have.  Just testing you.  I know I have been super busy lately, have you?  Today we are going to talk about using your precious time wisely and getting a little more out of your daily workout.  When you are doing your workout how long is it taking you?  Shouldn't be more than one hour max!  Are you sweating and out of breath?  Have a hard time talking to you workout buddy?  Or are you on the treadmill, watching TV or reading a book or magazine?  Yes. I am talking to you!  If low intensity is what is going on most days, take that workout schedule and throw it in the trash!  Starting now, you are going to turn up the intensity!  It will make your workouts shorter and burn more calories overall!  Ready?  Let's get going....

Three tips for getting the most out of your sweat sessions:

1.  Rest Less.  Say you are doing chest presses, do your set and rest and talk to a friend for a bit then come back for the other set.  You are WASTING time!  Keep up the intensity by only resting 30-60 seconds between your sets if you need a break.  Otherwise, rest your muscle group you just used (this case is chest) and do some jumping jacks or lunges or squats that focuses on a whole different muscle group.  This keeps your intensity and heart rate elevated which blasts more fat calories!  Plus, you will finish your workout much faster than you would with all that rest!!

2.  Ramp up your resistance and cardio intensity.  Ask yourself (and be truthful) if you're working out at a correct intensity to get the most benefit from your workout.  Not sure if you are giving it 100%?  For cardio, you can use an RPE scale.  RPE stands for Rate of Perceived Exertion and is rated 1-10 with 1 being so easy and 10 being very hard.  Here is a chart for you to look at:

When you are doing interval workouts, you should have your high intensity at a 8,9, or 10 for a short amount of time, then for the "rest" part of the interval be around a 1,2, or 3.  (more on interval training coming soon!)  If you are out for a run or walk and are doing what is known as steady state cardio, your intensity should be around a 5 or 6.  While doing resistance training your last reps should be hard!  Say you are doing 12 reps of bicep curls.  It should be getting very difficult toward the last 3 reps.  You can still do them with good form, but if you can go over the 12 reps, then you weren't lifting hard enough!  Your body tends to be lazy unless you really push it!

3.  Finally, seek help from an experienced person, like a trainer or someone who really knows their stuff in the gym.  I hate when I go to teach class and notice people sacrificing their time to be at the gym and not getting the most out of their workout or using improper form.  If you are going to "work hard", make sure you are not hardly working!!
**And a side note..  research is showing it now takes an average of 8 weeks for a new habit, such as fitness, to stick!  It the meantime, fake it till you make it!

Omega-3 Fatty Acid Benefits

Omega-3 fatty acids are considered essential fatty acids as they are necessary for human health, but our bodies can't make them.  You have to get them through foods such as fish, (primarily fatty fish like Salmon, Mackerel, Lake Trout, Herring, Sardines, and Albacore Tuna), some fruits and veggies, and nuts and nut oils like walnuts, and flax seed.  Omega-3 fatty acids play a crucial role in brain function as well as normal growth and development.  Research shows that omega-3 fatty acids are highly concentrated in the brain and appear to be important for brain memory, brain performance, and behavioral function.

The American Heart Association has research that proves getting enough omega-3 fatty acids has shown to reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.  One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that omega-3's help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries. Studies show eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%.  (1)

Do some research on omega-3 fatty acids and look at incorporating them into your diet.  Make sure if you are getting your omega-3's in supplement form rather than food form, be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.

For more information check out these links at:
Web MD - http://www.webmd.com/diet/guide/good-fat-bad-fat-facts-about-omega-3
and at http://en.wikipedia.org/wiki/Omega-3_fatty_acid


1. References: http://www.umm.edu/

Good to think about...

"A man can fail many times, but he isn't a failure until he begins to blame somebody else." ~Steve Prefontaine, American middle and long-distance runner

Stave off Heart Disease

Did you know that Heart Disease is the #1 killer in men and women!  It has a higher death rate than cancer and it is, in many cases, preventable.... 

Here are 5 easy ways to help take care of your heart:

1. Know your numbers!  The American Heart Association defines optional numbers as your LDL (bad cholesterol) lower than 100 mg/dl, and a BMI of less than 25.  Another measurement that I find is a better indicator than BMI is the Waist to hip ratio (WHR).  It is when you measure your waist at the height of the belly button and dividing that by the measurement of your hips measured at the widest part of your buttocks or hip.  A WHR of 0.7 for women and 0.9 for men is considered healthy.

2.  Move!  Just 30 minutes, three times a week, cuts your risk for heart disease!  And in this case, more is better!

3.  Eat more veggies!  Research has shown that men and women who get more of their calories from vegetable sources have a 24% lower chance of developing heart disease than those who eat fewer veggies.

4.  Make more friends!  According to one study, women who said they felt moderately or frequently lonely were 76% more likely to develop heart disease than those who reported rare spells of loneliness. (Mayo Clinic Women's Heart Clinic info.)

5.  Kick Back!  Schedule down time.  Less stress lowers blood pressure and makes for a less chance of heart attack!  Don't worry so much about the 50 things that "need" to be done!

Check http://www.americanheart.org/ , http://www.goredforwomen.org/ and www.wholeliving.com/heart-health  for more information on protecting your heart and preventing the nations #1 killer!

It's all about what you eat...

Hello again!  I hope the beginning of the school year is treating you well!  Biggest Loser is off to a start!  Weigh-ins were last Tuesday, the 7th and we had a pretty good turn-out.  I think there is 12 or 13 people participating.  If you are interested, please let me know, as we are leaving weigh-ins open for this week also.  There is more information on the Biggest Loser link on the right side of the blog.  So, back to the subject for the week....  Nutrition.

"You can't out exercise a poor diet".  One of my favorite sayings because it is so true!!  Weight loss and Maintenance is: 80% nutrition, 10% genes, and 10% training.  You have to pay attention to what you eat!  Are you working hard, but not really paying attention (or knowingly ignoring) to what you are putting in your mouth? Are you thinking you are eating decent, but really, if you wrote it all down, it wouldn't be so great? This is something to think about if you really want to see the results you are working so hard to get!

**Calorie = Kcal = unit of energy (measurement)**

Calories are not our enemies! However, you have to burn more than you take in to lose weight! 3,500 calories = 1 lb. of fat. So, to lose 1 lb. you have to burn 3,500 calories. DON’T get frustrated! It can be done! Safe and long lasting weight loss is losing 1-2 lbs per week. (NOT 20 OR SO LIKE ON THE BIGGEST LOSER TV SHOW!) so if you burn or save 500 calories/day for 7 days = 1 lb. 500 Calories in not very much… It is like 1 snickers (271 calories, 13.6grams fat & 28.8grams sugar!), and one large Pepsi (280 calories, 74.0grams sugar!). Or sometimes a Grande Mocha Frap from your favorite coffee shop (over 500 calories!)  So, easy right? Just don’t eat. Or if you “only eat one or two meals a day”… then you are also making it harder to lose weight. Why? Read on:

Your body is a furnace and needs fuel to keep it going. If you don’t eat enough “fuel” then the fire (energy) will go out. Sounds Cliché but it is true. Experts agree that we should eat 5 - 6 small meals per day. Now I say MINI meals… For example, breakfast, snack, lunch, snack, dinner and if necessary, snack. What it does is starts and keeps your metabolism running all day. When you don’t eat enough, and start to make your body hungry, your body goes into starvation mode, and hangs on to every last calorie it can! It isn’t going to starve to death!!

Now, keep in mind, when you are trying to lose weight should try to keep their calorie intake between 1200 – 1600 calories for women, more for men.  If you are very active, you can up it to 1800 – 2000 calories to keep your energy going with your major workouts. So, you have to split up 1600 calories between 5-6 meals. Make sure to keep snacks around 100 calories, and have a bit of protein, carbohydrate, and good fat in each meal and snack.

Another thing to focus on is cutting your portions in half.  This will make a dramatic difference! We as a society, eat WAY to much in our portions! Just think, by cutting your portion in half, you save so many calories and probably make it way closer to the proper serving size! Think of your plate as a pie chart, split in half.  On one half, fill it up with veggies.  Split the other half in half again and one part is complex carbohydrates, and the other part is protein.  Try it for a while.  See how it works.  Remember the cliche saying:  "you are what you eat".  Talk to you next week!

First day of school is over!

Well, the first day of school is officially over!  How did it go?  It can get stressful with all the unorganization and chaos, right!  Here are a few tips taken from, Fitness Magazine, to keep in mind...

3 actions that can drain your power:
1.  Sitting for hours slides your tush down in your chair, forming a C-curve in your back.

2.  Hunching over to text, reading the cell phone, looking at computers, and writing on paper pulls your neck out of alignment - a kink that can cause neck pain and fatigue

3.  Stress can cause you to breath shallowly, depriving you of oxygen that gives you energy!

3 actions that can act as a pick-me-up:
1.  Every hour, stand up, put your hands on the small of your back and gently arch as far as you can for one second, leading with your head.  Do this 6-8 times.

2.  Placing a thumb on your sternum, make an L by pointing your index finger up.  If your chin touches it, move you head back!

3.  When tension starts to build, spend a few minutes taking slow, deep breaths and use all your senses to visualize something soothing!