• March/April 2009 ·
• Volume 5, Number 3

In This Issue

• How Much Time to Exercise?
• Upcoming Pre-Summer BBQ!
• Nutrition Corner - Timing is Everything!
• Healthy Recipe: Quick Chicken Dish!
• Client of the Month: February - Elfriede Sheets
• Client of the Month: March - Toni Broten
• iPod Music at BodyBasics
• Our Mission

Group Training

• 6:00 am – Wake Up Call (Mon., Wed., & Fri.)
• 7:00 am – Fresh Start (Mon., Wed., & Fri.)
• 12:00 pm – Power Lunch (Mon., Wed., & Fri.)
• 6:00 pm – Evening Gang (Mon., Wed., & Fri.)
• 9:00 am – Weekend Party Saturday Group
• 7:00 am - Gentle Yoga (Tue.)

How Much Time to Exercise?

This age-old question has been answered many times in many different ways. We’ve been told everything from 30 minutes most days of the week, to 60 minutes daily. No matter how minimal the recommendations, Americans are still finding it a challenge to get in enough exercise to promote health benefits. In keeping with the “time” theme for 2009, we are here to give you up-to-date research on the current exercise recommendations to help you on your quest for better health.

Current Recommendation

To promote and maintain health, The American College of Sports Medicine (ACSM) along with the American Heart Association (AHA) currently recommend a minimum of 30 minutes of moderate-intensity* aerobic physical activity five days a week or a minimum of 20 minutes of vigorous-intensity** aerobic physical activity three days a week. These guidelines apply to younger as well as older populations.

*Moderate-intensity aerobic physical activity would be equivalent to a brisk walk.

**Vigorous-intensity aerobic physical activity is exercise that creates a substantial increase in your heartrate, for example, jogging/running.

Break it Down

With our incredibly busy schedules these days, it can be difficult to find 30 minutes in a day to exercise. But, never fear because good news is here! Recent research has shown that cardiovascular benefits can come from performing moderate-intensity aerobic activity for 10 minute bouts, counting toward the 30 minute recommended minimum. The health effects are similar with three 10-minute exercises sessions throughout the day as compared to 30 solid minutes. Just make sure that each exercise session is no less than 10 minutes and that you exercise at the same intensity for each 10 minute bout.

But wait, there’s more! It is important to point out that the minimum of 30 minutes of accumulated aerobic activity is in addition to our regular activities of daily living. These activities may include, self-care, cooking, casual walking, or shopping. However, moderate to vigorous intensity daily activities may be included in the 30 minute recommendation, as long as they are done for at least 10 minutes at a time. These activities may include, brisk walking or cycling to work, gardening with a shovel, or splitting wood (now let’s all get out there and split some wood)!

Old vs New

The old aerobic exercise recommendation was that adults should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week. Studies found that this recommendation was being misinterpreted by some who believed that their light activities of daily living were sufficient enough to improve health.

The new recommendations specifically point out that the aerobic activity recommendation is in addition to routine activities of daily living. Emphasis is also placed on the importance of vigorous activity. In fact, health benefits are similar if moderate-intensity and vigorous-intensity exercise are combined together in one week to achieve the five days per week goal. For example, one could go for a brisk walk for 30 minutes, three days a week, and jog for 20 minutes two times a week.

Goals Matter

The above recommendations are important for the improvement of cardiovascular health in our country. They are also very general and were written for the average person who wishes to improve their fitness and decrease their risk for disease. That being said, we encourage you to use the above guidelines to establish a good foundation of cardiovascular fitness. Depending on specific goals, those who wish to further improve their fitness, decrease their risk for disease even more, or prevent unhealthy weight gain will benefit by exceeding the 30 minute minimum.

For these types of goals, there are more specific recommendations:

• To help protect against selected chronic diseases = performing 30 minutes or more of moderate-intensity exercise on most days of the week
• To help prevent unhealthy weight gain = performing approximately 60 minutes of moderate-to-vigorous intensity activity on most days of the week
• To sustain already achieved substantial weight loss = performing at least 60 – 90 minutes of moderate-intensity activity daily

Don’t Forget the Weights!

In addition to the above cardiovascular exercise recommendations, you will need to include a weight-training program at least two times a week. Studies have shown that less than two times a week, while it is better than nothing, it not sufficient enough for marked increase in lean body mass (muscle).

Feeling overwhelmed? An easy and fun way to incorporate cardiovascular fitness with weight training is to participate in a circuit training program like our Small Group Classes. Circuit training helps to keep your heart rate elevated throughout most of the exercise session, therefore improving your cardiovascular fitness and burning more calories!

Time to Move

As our lives become more and more hectic, there will always be countless excuses for why we cannot find the time to exercise. Just remember that our bodies have an inherent need to move. By failing to meet the minimum recommendation, we are in fact forcing our bodies not to move. Think about that each day you feel like you have to convince yourself to exercise. In reality, you are doing what your body needs – to move!

We encourage you that when you do find the time to move, make it count! Remind yourself that it was not easy to block off this time to exercise, and therefore, you are going to work hard and get the most out of your session, whether it’s 20 or 30 minutes, 60 minutes, or #2 out of the three 10-minute bouts of exercise you are getting that day! Be proud of yourself that you continue to make the time in 2009!

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Upcoming Pre-Summer BBQ!

Please join us Saturday, May 23rd at 5:00 p.m. for a wonderful get together! Two of our wonderful clients, Marge and Richard, will be hosting a BBQ on this date at their house. We will be grilling chicken as well as beef burgers. You come with your favorite side dish. Directions will be available on the bulletin board inside the studio.

Nutrition Corner - Timing is Everything!

When it comes to making healthy change in your life, nutritional health is just as important as physical health. In fact, it is next to impossible to achieve ideal physical health without nutritional health. This is why we pay close attention to the nutritional habits of our clients.

When we first start working with our clients on nutritional changes, we ask them to log their food intake throughout the day. We have them keep track of what they eat, the approximate measurements of the food, and the time of day in which they eat. When our clients present their food log to us, the first thing we look at is the timing of the meals. More often than not, the time when the meals were eaten explains why the person made the food choices that he/she did as well as the amount that was eaten.

Step Aside Willpower

We hear so often from our clients that they just do not have enough willpower to avoid the fatty, sugary, yummy foods. We beg to differ. Having enough willpower to say “no” is a direct result of coming to the table prepared and able. If you have properly nourished your body throughout the day, you will be better equipped to say “no” to foods you otherwise may have devoured.

Just as our bodies have an inherent need to move (as stated in the above article on exercise) they also have a need to eat. We are such well-built machines, that if we do not fuel ourselves frequently enough, we will start to break down. When we look at the food logs our clients bring us, is it no wonder why their bodies are breaking down. We have seen anywhere from five, six, seven, sometimes even as much as 10 hours in-between meals. When that much time is allowed between eating, your body will become used to not being fed frequently, and therefore will slow down the breakdown of your food to conserve the calories that you do eat. The end result is an excess of calories by the end of the day, which will, in turn, be stored in your body as fat.

Set Yourself up for Success

Here are some steps to keeping yourself successful all day long:

1) ALWAYS eat breakfast! Aim for eating 30 minutes to one hour after waking.
2) Eat every three to four hours. It is time to break the habit of forgetting to eat or being so busy that you just could not find the time to eat. Plan your day and build in meal breaks so that you can keep yourself focused, energized, and fueled all day long.
3) Eat within one to two hours prior to exercise and within 90 minutes after exercise. For more details on exercise and eating, check out BodyBasics News, March/April 2009.
4) Eat a healthy combination of foods at each meal (see below for more info)
5) Drink enough water! We want you to re-train your mind and body to recognize the hunger signs to help you eat more regularly. Many of the signs of dehydration are similar to hunger, so it is important that you stay properly hydrated to be able to distinguish between the two. Drinking enough water is one of the most important things you can for your body.

Eat Combination of Food

You hear a lot of advertisements say that if you eat this bar or drink this shake you can fend off cravings and hunger for up to four hours. Simply put, the bar or the shake has a good combination of carbohydrates, protein, and fat that will help you stay satisfied longer.

We encourage you to eat a combination of foods every time you eat. In other words, having an apple is a good snack. But it may not keep you satisfied for very long since our bodies digest carbohydrates quickly. If you were to eat the apple with a piece of string cheese or some peanut butter, that snack would last you much longer. So each time you eat, look at the quality of the food. Ask yourself these questions:

1) Am I eating quality carbohydrates? That is, fruits, vegetables, whole grain breads, pastas, rice, crackers, etc.
2) Am I eating quality protein? That is lean meats like turkey, chicken, fish, egg, 1% or skim milk products, nuts?
3) Am I eating quality fats? That is nuts, avocado, and oils like olive, vegetable and flaxseed. (Remember that many times your fats and proteins may be in the same food, so it is wise to pick a healthy protein and oftentimes, your healthy fat need will be covered).

Now is the Time!

Since this year is all about making the time in 2009, we decided to focus on the importance of timing your meals when it comes to making healthy nutritional changes in your life. Start by following the five tips listed above and you will be well on your way to a happier, healthier, and more energized you throughout the day!

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Healthy Recipe: Quick Chicken Dish!

"Emeril's Chicken Paillards with Chickpea Relish and Arugula"
(A paillard is just a thinly pounded piece of meat that is quickly sautéed or grilled).

Recipe from Everyday Food Magazine and written by Chef Emeril Lagasse

The below dish has been tested in our very own Body Basics "test kitchen" in Waco, Texas! One night, when Jenny, our newsletter editor, was not very excited about cooking, she came across this recipe. She knew she had all the ingredients in her fridge and pantry, so it was a no brainer! Dinner was ready in 15 minutes! She was amazed that this meal was so incredibly quick, easy, and flavorful! She just had to share it with all of you! Enjoy!

Jenny's notes: If you have never tried arugula, I strongly suggest picking some up next time you are at the store. It is a spicy lettuce and has a wonderful, refreshing, peppery taste! It pairs very well with parmesan cheese in pasta, salads, or as an accent to a dish as the one below. If you do not like arugula, you may substitute baby spinach or other mixed baby greens.

Prep: 15 minutes
Total: 15 minutes

Serves 4

Ingredients

2 boneless, skinless chicken breast halves (6 to 8 ounces each)
4 tablespoons extra-virgin olive oil, plus more for pan
2 tablespoons fresh lemon juice, plus lemon wedges for serving
Coarse salt and ground pepper
1 can (15 ounces) chickpeas, rinsed and drained
1/4 small red onion, thinly sliced crosswise
2 tablespoons chopped fresh basil
1 bunch fresh arugula, tough stems removed

Directions

Lay chicken flat; holding a sharp knife parallel to work surface, split chicken in half horizontally. Cover with plastic wrap; pound each cutlet with the flat side of a meat mallet or the bottom of a small pan until inch thick.

In a shallow dish, combine 2 tablespoons oil and 1 tablespoon lemon juice; season with salt and pepper. Add chicken; turn to coat. Heat a large skillet over medium-high; lightly brush with oil. Cook chicken until opaque throughout, 1 to 2 minutes per side.

In a bowl, toss together chickpeas, onion, basil, 2 tablespoons oil, and 1 tablespoon lemon juice; season with salt and pepper.

Top chicken with chickpea relish; serve with arugula and lemon wedges.

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Client of the Month: February - Elfriede Sheets

Elfriede first came to BodyBasics in November of 2006. Despite starting and stopping for various reasons between now and then, she has continued to make headway. Elfriede has come a long way physically as well as mentally when it comes to her health and fitness. Her outlook on how she feels about exercise has really made a change for the better and it is because of this shift in mindset that she is Client of the Month.
Elfriede, I hope you continue to recognize the improvements in your balance, coordination, and strength that we have been witness to. Maintain your mindset also. We want you to recognize how much your mental shift has been a catalyst for positive change physically.

Client of the Month: March - Toni Broten

Since her start in July of 2008, Toni has been a shining example of what can be accomplished when desire and dedication are combined with the proper direction. Toni continues to improve her range of motion, functional strength, and overall stamina. She remains dedicated week after week to realizing her full potential. Under the watchful eye of her Fitness Coach, Mike Donelan, Toni has recognized that she is capable of improving despite suffering a major spinal cord trauma 18 years ago.
Toni, you are such an example of perseverance to us all. Thank you for your shining example. You are truly inspirational.

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iPod Music at BodyBasics

Do you have a favorite workout song? What gets you pumped up? What songs make you want to move? Please email thelittens@yahoo.com any and all songs that you would like to hear at the studio during your workouts. We'll put them on the BodyBasics iPod song list! Thanks!

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Kathleen, Mike H., Katrina, Mike D., Jenny, John, Robin, and Terry

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The Susan G. Komen Race for the Cure is an event that is very near and dear to our hearts as many of our beloved clients have been personally impacted by breast cancer. Let’s stand up as one on April 19th to show our support for each other and our community as we join together to eliminate this awful monster!

We will be ordering team shirts for all of us to wear in support of each other and the cause. Please email Chris at thelittens@yahoo.com with your preferred poly/cotton shirt size by Friday, March 27, 2009. There will also be a sign up sheet in the studio.

Sign-up Details

To join the BodyBasics Crew in the 2009 Race for the Cure on Sunday, April 19, visit www.komenaz.org and click on the “Race for the Cure.” On the page that comes up next, click on “Register.” You will be guided to another page that has an icon labeled “Register Here.” Click on it and then check “Join a Team.” Scroll the list of teams that will appear at the bottom until you have highlighted “BodyBasics Crew.” The rest of the registration process will follow.

Event packets will be mailed to all participants who register by mail, postmarked by Wednesday, April 1, or online by Friday, April 10, 12 noon. We encourage all of you who are participating with the BodyBasics Crew to register before these two deadlines.

We will meet as a team on Sunday, April 19, at 6:30 am for a team photo and to show support for our 1-mile walkers, who will get underway at 7:00 am. Look for your BodyBasics Crew clad teammates somewhere around the northwest corner of Reid Park on race day.

Join BodyBasics Fitness Coach, Terry Mamalis, for this informative one-hour session. You will learn how to maximize your energy level so you’re better equipped to handle the demands of everyday living.

View Energizing Your Body [PDF 780 KB] for more details.

• March/April 2009 ·
• Volume 5, Number 2

In This Issue

• Welcome to the Team John, Terry, and Robin!
• Farewell to Another
• Take Time in 2009
• Upcoming Events: Energizing Your Body and Race for the Cure
• iPod Music at BodyBasics
• Nutrition Corner - Make More Time in the Kitchen
• Healthy Recipe: Leek-y Chicken and Couscous
• Client of the Month: December - Ann Marsh
• Client of the Month: January - Ian Hawtree

Welcome to the Team John, Terry, and Robin!

John Bandurraga, BS
Certified Personal Trainer

John holds a B.S. from Cal Poly-San Luis Obispo and is a 2004 graduate of the Pima Community College Fitness Professional Certificate Program.

He is committed to educating his clients on the benefits of physical activity and guiding them in the right direction to achieve their goals. John has a gift for coming up with the most creative methods for training his clients and he believes in a functional approach to fitness. In other words, he strives to develop exercise programs that improve his client's levels of fitness and their capacity for using those improved levels outside of BodyBasics.

John is a California native. He and his wife, Sue, moved to Tucson in 2003 and have two daughters and four grandchildren. When not in the studio, John enjoys pursuing his own fitness goals, cycling, and golf.

Robin Eckert
Certified Personal Trainer
NESTA Certified Wellness Coach

Robin has worked as a fitness professional since 1998.

She has a special interest in working with clients to overcome structural imbalances, improve muscle gain, and develop a sound approach to nutrition.

Robin is a Pennsylvania native. She moved to Tucson in 1994 and enjoys cycling, yoga, cooking, and Arizona’s beautiful weather.

Terry Mamalis, BS
ACE Certified Personal Trainer

Terry earned a degree in Sports Management/Administration from Florida State University and has over 17 years of experience as a personal trainer.

His special interests include fitness training for runners, weight loss, body detoxification and nutrition.

Terry is a native of New York and enjoys running and international travel in his free time.

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Farewell to Another

Please join us in bidding Cécile a fond farewell. As many of you may know, Cécile's husband Chris has been working towards acceptance into the FBI for close to 10 years. Well, Chris is now just waiting for an acceptance to the FBI Academy as he has finally passed all prerequisites to getting in. Because of this, Cécile has decided to say good bye to us here at BodyBasics to give the Chris and her time to organize their affairs before he is accepted into the academy.

Cécile, thank you for being such a strong part of our team. We wish you and Chris all the best now and forever.

Take Time in 2009

As you may remember, our theme for this year is all about taking the time in 2009. While we seem to always be running out of it, we encourage you to make this year all about finding time in your life again. In the year 2009, it is time to make time for you and your health this year.

Recession = More Time for You?

In times of recession, stress levels sky rocket and put our mental health in jeopardy. Anxiety and depression are major causes of physiological stress on our bodies, which can decrease overall health. However, the New York Times recently reported that, “Recessions and depressions, of course, are not good for mental health. But, it is less widely known that in the United States and other affluent countries, physical health seems to improve, on average, during a downturn.” While it is true that missing a paycheck is stressful, the elimination of the job altogether may actually prove to have some beneficial effects on health. The improvements in physical health are attributed simply to having more time. People are commuting to work less, thus lowering the risk of accidents, as well as the stress of traffic. If people are spending less time on the road and/or in the office, then they have more time to spend on exercise, sleep, or time with the family.

What not to cut out

In times of recession, people start thinking about what they can cut out of their budgets. Often times, one of the monthly expenses that make that list is the gym membership or other monthly fitness costs. While this may seem like an obvious way to save money, cutting out your regular exercise may be one of the most detrimental decisions you could make for your physical health, especially in these stressful times.

Exercise has been proven to lower stress and many of the symptoms that accompany stress. These symptoms may include: anxiety, anger, alarm, lack of control, vulnerability, and depression. In the economic times that our country is in, there is no doubt people are feeling at least one, if not more, of the above symptoms of stress. Therefore, exercise may be more important now than ever before.

Many of us know and have experienced the stress-reducing benefits we feel when we exercise regularly, but did you know that a lack of exercise could actually attribute to more stress? When we exercise, we are essentially putting our body under stress; causing it to respond with an elevated heart rate, rise in blood pressure, and added labor on our respiratory system. When performed along specific guidelines of your professional Fitness Coach, this type of stress can be beneficial to the body. The important factor to focus on is the rate at which the body returns to homeostasis, or a “normal” state after exercise. A trained individual will not only return to homeostasis quicker, but he/she will reach a more complete state of “normal” than when compared with an untrained individual. Therefore, if we are under a stressful situation and are not exercising to give our bodies an outlet for this stress, our stress response will remain high and will take longer to return to homeostasis. In actuality, the body’s natural response to stress is to move and be active, as in exercise. If we remain inactive, we are putting an enormous amount of strain on our internal systems. Visualize those internal systems responding similarly to stepping on the gas pedal of a parked car “flooring” it while it stays in place.

Reduce your stress with exercise

Stress occurs when we prioritize things that are not important. Americans are experiencing a great amount of stress in today’s economy. Therefore it is imperative that we keep our priorities straight. By taking the time this year to focus on our health, we can better manage our stress levels and hopefully emerge from this downturn as healthier and happier Americans.

Resources:
New York Times: Recession Can Change a Way of Life
Seward, Brian. Managing Stress: Principles and Strategies for Health and Wellbeing. Jones and Bartlett Publishers, 1999. P. 448

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Upcoming Events: Energizing Your Body and Race for the Cure

BodyBasics Health & Wellness Series
“Energizing Your Body”
Sat., March 21, 2009 ▪ 1:00 pm

Join BodyBasics Fitness Coach, Terry Mamalis, for this informative one-hour session. You will learn how to maximize your energy level so you’re better equipped to handle the demands of everyday living.

View Energizing Your Body [PDF 780 KB] for more details.

Race for the Cure
Sunday, April 19th ▪ 6:30 am

Join the Body Basics Crew and help us in the race to find a cure for breast cancer! Visit www.komenaz.org and click on the "Race for the Cure". On the page that comes up next click on "Register". After you have done so, you will be guided to another page that has an icon labeled "Register Here". Click on it and then check "Join a Team". Scroll the list of teams that will appear at the bottom until you have highlighted "BodyBasics Crew". The rest of the registration process will follow.

The organizers of this event are providing mailed packets to all participants who register by mail postmarked Wednesday, April 1st or online by Friday, April 10th, 12 noon. We encourage all of you who are participating with BodyBasics Crew to register before these two deadlines.

We will also be ordering team shirts for all of us to wear in support of each other and the cause. Please email Chris at thelittens@yahoo.com with your preferred shirt size for a cotton/poly shirt.

We will meet as a team on Sunday, April 19th at 6:30 for a team photo and to show support for our 1 mile walkers who will get underway soon after at 7:00 a.m. Look for BodyBasics Crew clad teammates somewhere around the Northwest corner of Reid Park on race day.

Race for the Cure is an event that is very near and dear to our hearts as so many of our beloved clients have been personally impacted by this cancer. Let's stand up as one on April 19th and show our support for each other and the community as all join to eliminate this awful monster!

iPod Music at BodyBasics

Do you have a favorite workout song? What gets you pumped up? What songs make you want to move? Please email thelittens@yahoo.com any and all songs that you would like to hear at the studio during your workouts. We'll put them on the BodyBasics iPod song list! Thanks!

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Nutrition Corner - Make More Time in the Kitchen

In comparison to all the fast-food options out there, good nutrition may not seem the most convenient, the most economical, or the fastest way for us to fill our stomachs. In truth, good nutrition is not something that comes easy to many of us. However, it can become a good habit and even a hobby that one can learn and soon master with a little planning, preparation, practice, and patience.

Take the time to plan

Any goal can be achieved if a good plan is put in place and properly executed. If the goal is to eat healthier, having a weekly meal plan will help you improve your nutrition greatly. This meal plan will, most likely, include cooking more meals at home. Cooking meals at home is way you can control the ingredients and portion sizes more easily than dining at restaurants. If you have a plan in place, you are less likely to be “stuck” somewhere during your week without any healthy meal options. Simply take the time to make a plan, and you will be amazed at how much time you will save cumulative over the week by putting that plan in place.

We encourage you to plan your meals for the entire week at the beginning of the week (i.e. Sunday). Then write a grocery list and make one big shopping trip. You may have to make a quick trip to the store mid-way during the week to pick up additional perishable foods, but you should be able to purchase most of your food items on that one day. Having a list in hand will not only save you time in the grocery store, it will help you stay focused on what you really need so you can better fend off the urge for impulse buys.

Of course, we cannot always be prepared for everything that life is going to throw at us. Therefore, it is best to plan for the unpredictable as well. For those times, you can easily pick up a couple healthy frozen pizzas for those nights where all you may have is the 10 mins to throw a pizza in the oven and toss together a salad. Even if we are unable to stick to the original plan, we will be better prepared to handle hectic situations simply by having the plan.

Take the time to prepare

Rachael Ray, the master of the 30-Minute Meal, is constantly offering tips on how to minimize your time in the kitchen preparing your ingredients ahead of time. Sure, she has all her pots and pans out on the counter and ready for her, but if you notice, she does all her cutting, chopping, slicing, dicing, can-opening, and then the cooking all while the camera is rolling. One tip she repeats time and time again is to prepare your food when you get home from the grocery store. Specifically, she encourages the washing of all fruits and vegetables, herbs, lettuces, etc. Another good suggestion is to buy your meats in bulk. When you get home, trim the fat from the meat. Then store the food in the appropriate serving sizes for your family in freezer bags in the freezer for future meals. Taking the extra time to do this prep work ahead will dramatically cut down on the time it takes to actually cook your meal.

Take the time to practice and be patient

Managing your time is a skill that needs practice. In the beginning, schedule the planning time into your calendar to ensure you will not forget. Though the planning task may seem tedious, be patient and in no time you will become a time and money saving expert!

"Express Lane Meals"

Rachael Ray has written many cookbooks appealing to the home cook who wants a good meal in a short amount of time. One book, Express Lane Meals, gives a wide variety of meals that take as little as 15 minutes and no more than 30 minutes all with 10 ingredients or less. The lesson she teaches in the beginning of the book is how to stock your pantry. She gives a list of everything she recommends keeping on hand that will be the foundation of your meals. Therefore, when you make your quick trip to the grocery store, you can breeze through the express lane because you will only need to pick up 10 items or less! The concept is brilliant and truly a time saver!

See below for a delish quick, easy, and healthy meal!

Healthy Recipe: Leek-y Chicken and Couscous

Here is one of Rachael Ray's recipes from her Express Lane Meals cookbook. This recipe can also be found on her Every Day with Rachael Ray magazine website

Leek-y Chicken and Couscous
Rachael Ray

1 1/2 cups chicken broth
1 tablespoon unsalted butter
1/4 cup golden raisins (a couple of handfuls), chopped
*1 1/2 cups plain couscous
2 tablespoons extra-virgin olive oil (EVOO), 2 turns of the pan
1 1/2 pounds chicken tenders, cut into bite-size pieces
Salt and freshly ground pepper
2 medium leeks or 1 large leek
1 cup dry white wine (eyeball it—about a third of a bottle)
Flat-leaf parsley, chopped (about a handful)

*try whole wheat couscous - it's, as Rachael would say, Yum-o!

1. Heat the chicken broth and the butter in a medium saucepan. (Use a pan with a tight-fitting lid.) When the broth boils, add the raisins and the couscous. Take the saucepan off the heat. Stir the couscous and place the lid on the pan. Let stand.

2. Heat a large nonstick skillet over medium-high heat. Add the EVOO, 2 turns of the pan. Add the chicken in a single layer, season with salt and pepper, and cook, turning occasionally, until browned all over, 3 to 4 minutes.

3. While the chicken works, trim the tough tops and root ends from the leeks. Cut the remaining white and tender green parts in half lengthwise, then cut the leeks into 1-inch half-moons. Place the leeks in a colander and run cold water over them. Separate the layers to release the dirt and grit. Rinse the leeks well, then drain.

4. Stir the leeks into the chicken and wilt for 2 to 3 minutes. Add the wine and let it cook down by half, 3 to 4 minutes. The leeks should be tender, with some bright green color, and the chicken should be cooked through.

5. Fluff the couscous with a fork and stir in the parsley. Spoon a bed of couscous onto dinner plates and top with the chicken and leeks.

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Client of the Month: December - Ann Marsh

Ann stepped into BodyBasics in March of ‘08’ with a very pained right shoulder hoping to find an alternative to surgery. She found one…and much more. Since starting, Ann has improved her shoulder range of motion and strength so much that any thoughts of surgery have been silenced. Since improving her shoulder, Ann has gone on to achieve much more. In fact Ann has completely adjusted her lifestyle to include better nutrition and much more physical activity than she has done in years. The results are evident. She has eliminated 11+ inches overall and dramatically improved her total strength. Way to go Ann!

Client of the Month: January - Ian Hawtree

Ian started working out at BodyBasics on August 4, 2008. He and his family wanted him to improve his overall fitness and eliminate excess body fat. Since his start in August, Ian has been extremely committed to his schedule of 2x each week with Mike Donelan. In addition to his dedication at BodyBasics, Ian has also made great strides at home. He continues to improve his eating habits and he has added walking on a treadmill. The results are evident. To date, Ian has shed 25 pounds!
Ian we are all very proud of you and hope that you continue to strive for better health and fitness. You are an inspiration to all of us.

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Kathleen, Mike H., Katrina, Mike D., Jenny, John, Robin, and Terry

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• January/February 2009 ·
• Volume 5, Number 1

In This Issue

• Take Time in 2009
• Nutrition Corner: The Slow Food Movement
• Healthy Recipe: Slow-Cooked Chicken and Sweet Potato Stew
• Guest Article - What is Your WQ?
• Client of the Month: October - Lyn Ramirez
• Client of the Month: November - Kim Greismer
• Our Mission

Take Time in 2009

At the beginning of each year, it is always fun to see what words we can rhyme with the New Year. We choose a word that will make up a positive and encouraging catch phrase to represent a theme for the upcoming 12 months. This year, we decided on the word “time” to rhyme with 2009.

Tradition tells us that the New Year is time for a New Year’s Resolution. At BodyBasics, we are attentive to resolutions each year because of the vast amount of them focus on losing weight and getting in shape in the upcoming year.

Take The Time

We look at a New Year’s Resolution as we would any other goal you wish to achieve. As with most goals, there is a long-term vision desired. On the First of January of each year when we make our resolutions, we are allowing ourselves 365 days to reach our goal. However, the majority of resolutions are broken and/or abandoned by February. One reason for this is that so many resolutions are very broad, “This year, I want to lose weight,” or “I want to get in shape,” or “I want to save more money.” The goal is in mind, but without taking the time to figure out exactly how you will achieve the goal, it becomes next to impossible to reach. This year, take time to sit down and figure out the necessary steps to take in order to reach your resolution.

Take Your Time

Another reason we give up on our resolutions so soon after the New Year is because it takes too much time to actually achieve our goals. With this fast-paced society we live in, it is no wonder we want everything at our fingertips lickety-split. We do not have the time to wait for long-term results, such as weight loss. Everywhere we turn, it seems there is a new fad diet that claims to produce incredible weight loss in no time at all. This sounds appealing because anyone who has ever attempted to lose weight realizes that it is not a quick process. It takes time. And it should take time. If a diet is promising more than 1-2 lb weight loss per week, it is wise to research the facts.

The truth is you need to allow yourself the appropriate amount of time to achieve your weight elimination goals. To produce safe and effective weight elimination that will be more likely to last throughout the rest of your life, you are realistically looking at dropping 1/2 a pound to 2 pounds a week depending on your size and gender. This may not sound like it is fast enough for you, but if you look at the big picture, over an entire year, one could drop 26 to 104 pounds!

If you find yourself feeling impatient while allowing the appropriate amount of time to eliminate some extra pounds, we have good news. With just minimal amounts of exercise, you will find that your energy and fitness levels can increase in a very short amount of time! Studies show that untrained individuals can produce improvements in cardiovascular fitness with just 30 minutes of exercise on most days of the week at 70-85% max effort (HR Max). Keep this up and you will see measurable improvements in your cardiovascular fitness within six weeks! (ACSM p.150-151)

Take Time for Yourself

Each year, the world seems to run a bit faster than the year before. These days we are master multi-taskers with the best technology that helps us be as efficient as we can be squeezing every minute out of every day. With all that we do each day, how much time do we actually set aside for ourselves? Time without computers, without cell phones, and without interruptions. This year, it’s time. It is time to take the time for yourself.

Often we feel guilty when we take time solely for ourselves. We feel that we are being selfish and that our time is better spent attending to someone else’s needs. There are going to be situations where this kind of sacrifice is necessary, but think about what would happen if you continued to put yourself on the “back burner” for 10, 20, even 30 years. The result is someone who has been so busy taking care of everyone else that he/she has forgotten to take care of him/herself.

Now is the time.

Take time to read a book. Take time to call a friend. Take time to spend with your friends and family, just being together. Take time to exercise and let that time be your time. Take time to cook a home-cooked meal, whether you have just a few minutes or four hours (see recipe below). Take the time to write in a journal and reflect on your life. Just slow down, and take your time. Your body will thank you. Your mind will thank you. Your friends and family will thank you. Most importantly, you will thank you.

With the changes in the economy, our lives and lifestyles are changing as well. Maybe, just maybe, these changes will help us slow down and take some more for ourselves. Let the gift of 2009 be time.

REFERENCES

American College of Sports Medicine’s (ACSM) Guidelines for Exercise Testing and Prescription, Sixth Edition. Lippincot, Williams & Wilkins, Philidelphia. 2000.

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Nutrition Corner: The Slow Food Movement

When researching a topic for our nutrition article that would be in line with our “time” theme of this issue, we came across an organization called The Slow Food Movement. The Slow Food Movement is a non-profit, member-supported organization that rivals fast food and a fast way of life. Fast Food is widely blamed, in part, for the high levels of obesity in our country that contribute to so many health problems due to the large amounts of saturated fat and processed ingredients in the food. The Slow Food group hopes to bring back local food traditions and re-inspire our interest in the food we eat, the way it tastes, where it comes from, and how our food choices may affect the rest of the world.

The Slow Food Movement was founded by Carlo Petrini of Italy in 1989. The group has now expanded to 85,000 members in 132 countries, including the United States.

Slow Food USA was created with the mission to “reconnect Americans with the people, traditions, plants, animals, fertile soils and waters that produce our food.” The group seeks to “inspire a transformation in food policy, production practices and market forces so that they ensure equity, sustainability and pleasure in the food we eat.” There are 200 chapters that make up Slow Food USA. These chapters are involved in activities such as:

• Raising public awareness towards improving access of local and seasonal foods
• Caring for the land for today’s communities and future generations
• Performing educational outreach within communities and working with children in schools and through public programs
• Identifying, promoting and protecting fruits, vegetables, grains, animal breeds, wild foods, and cooking traditions at risk of disappearance
• Advocating for farmers and artisans who grow, produce, market, prepare and serve wholesome food

Some critics of the Slow Food Movement claim the group has “mixed hedonism with a leftist political agenda.” We keep a neutral stance on issues such as these, but we do look at the positives aspects this group may have on the nutrition of the food we eat.

For example, we all know that fresh fruits and vegetables are a great source of nutrition. But did you know that the distance traveled and the method in which the food has traveled can decrease the nutritional value of that food? It would be ideal if we could all grow our own fruits and vegetables in backyard gardens, but we know that is not feasible for the majority of Americans. Slow Food USA hopes to improve access to more local and seasonal foods. Many cities offer local Farmer’s markets that provide a variety of seasonal fruits and vegetables. Farmer’s markets are a fun way to spend a morning picking out a new type of fruit or veggie to try and include in your dinner menu that evening. Plus, you can feel good knowing you are providing great nutrition for your body as well as supporting the local farmers of your community. For a list of Farmer’s Markets near you check out Tucson Farmer’s Markets.

In keeping with our “Take Time in 2009″ theme this year, we encourage you to take the necessary steps to improve your nutrition. Aim to stay away from Fast Food and take the Slow Food route. Cook more home cooked meals and pay attention to the ingredients you are using. Visit your local Farmer’s market. Try a new fruit or vegetable this season. Sit down to dinner at the table and take your time while eating, making sure you are really tasting and enjoying the flavors of each bite of food. By taking the time to slow down this year, we may be able to positively affect the health of our nation.

If you are interested in learning more about the Slow Food Movement, check out:

www.slowfood.com
http://www.slowfoodusa.org/

For the local Tucson chapter, visit: www.slowfoodtucson.org/

REFERENCES:

www.slowfoodusa.org/
http://en.wikipedia.org/wiki/Slow_Food

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Healthy Recipe: Slow-Cooked Chicken and Sweet Potato Stew

Even in today’s busy times, we can still find time for a slow cooked meal thanks to our trusty crockpot/slow-cooker. The following recipe was taken from www.eatingwell.com and provides a tasty way to cook up chicken and sweet potatoes. Add a side of quick-cooking brown rice and you have yourself a nutrient balanced and slow cooked meal in no time at all!

Makes 6 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 5 hours 20 minutes
EASE OF PREPARATION: Easy

6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cut into spears
1/2 pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 tablespoons white-wine vinegar

Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

NUTRITION INFORMATION: Per serving: 285 calories; 6 g fat (2 g sat, 2 g mono); 50 mg cholesterol; 35 g carbohydrate; 17 g protein; 5 g fiber; 519 mg sodium.

Nutrition bonus: Vitamin A (430% daily value), Potassium (25% dv), Fiber (20% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 2 lean meat

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Guest Article - What is Your WQ?

What is your WQ…Women’s Wellness Quotient?

by Carol Bartol RN,MS,CS

Women have traditionally been caretakers, and have tended to place their own health on a low priority. But wise women are recognizing that taking good care of themselves
is the best gift they can give to their loved ones.  Many factors contribute to good health! The following questionnaire has been developed after many years of counseling individuals with physical and emotional health challenges.

Recognizing that good health is always on a fluctuating continuum, why not check out your WQ (Wellness Quotient) today?

Rate each of the following on a scale of 0-4 (0= Not at all, 4=Optimal level)

___ I generally experience high level of energy and enthusiasm

___ I usually follow a nutritious and well balance diet and make good food choices

___ I drink enough quality water daily (1oz per 2 lbs of my body weight)

___ I eliminate most sugar, caffeine, and junk food from my diet (These exhaust my adrenal system)

___ I know how to program a healthy balance of protein, carbohydrates, and fats for my individual body needs

___ I generally have healthy eating habits (not skipping meals, rushing, over-eating)

___ My digestion and elimination are efficient, with minimal gas, bloating, or discomfort

___ I regularly take high quality supplements that have been tailored to my individual health needs

___ My weight is in a healthy balance (that is comfortable for me)

___ I have a regular schedule of physical exercise at least 4 days per week (walking, swimming, sports, weights, aerobics, etc)

___ My sleep pattern is peaceful and restorative (ie.I generally wake up after a night’s sleep feeling rested)

___ I allow enough time in my busy schedule for fun and recreation (”Re-creating energy)

___ My work is generally enjoyable and fulfilling (Am I “following my bliss?”)

 ___ My thinking and memory are usually alert and clear

___ I frequently stop and “smell the roses”…and marvel at the beauty and majesty of nature

___ I am able to see and enjoy the humor in life (and to laugh at myself when I need to)

___ I have set reasonable and attainable goals for my life and I am experiencing success in achieving them

___ My income is sufficient and my finances are in a healthy balance

___ I am comfortable with the quality of my friendships and personal relationships

___ I have a pleasant and supportive relationship with my family

___ I regularly enjoy the benefits of personal touch (Famed therapist Virginia Satir said that we need 12 hugs a day for our spinal columns to stay healthy!)

___ My life includes a satisfying array of emotional, social and professional support systems

___ I make knowledgeable decisions about my health and seek professional advice when indicated

___ I live my life with a high degree of personal honesty and integrity…

___ I am open to continued learning and new experiences in my QUEST FOR WISDOM!

_____ Total Score (Add up all your numbers)

What is your WELLNESS QUOTIENT?
There are 25 items listed, so write your total score here as a percentile. _________%

If optimal score is 100%, what is your Wellness Quotient today?

If your percentage is 80% or above, you are probably enjoying pretty good health at this time! Many of us score lower than we would like because of our busy schedules and many commitments. Positive changes can be made in small steps. Note the items that scored lowest for you and make a decision to increase your score on merely one item this week. As you experience success in this area, select a different item next week and improve your score on that element of wellness. You’ll be amazed at how these little changes can contribute to an overall enhancement in your sense of wellness!

Carol Bartol RN,MS,CS is the founder of Imagine Wellness, where you can Experience the Art of Healthy Living.  She is an RN and a certified herbal specialist, and provides experienced Nutrition/Lifestyle consultation and a personalized program for wellness.  Imagine Wellness, a unique wellness center is located at 7493 N Oracle, #115, Tucson, AZ 85704. Call 520 797-4099 to set up an appointment.

Client of the Month: October - Lyn Ramirez

Since June of this year, Lyn has made great strides—no pun intended! She lost 19 pounds, lowered her percentage of body fat by three points, lowered her BMI by three points and lowered her resting heart rate. In just two and a half months she lost four inches around her waist and almost three inches around her hips. She also went down a dress size. Due to all of these changes, Lyn can now see muscles she never thought she had!. Her progress is not measured just by numbers and norms but by the increased energy she feels, heightened body awareness she now has, and increased positive feelings about herself. Lyn has demonstrated how committing to putting the principles of fat loss into action really works! Let’s support Lyn in her continued efforts to reach her healthy goals. Her cheery disposition and hard work are an inspiration to us all.

Client of the Month: November - Kim Greismer

Kim is someone we have all grown to love dearly. Despite suffering a serious brain injury in an auto accident over 15 years ago, Kim continues to make improvements in her balance, coordination, flexibility, and functional strength. She is also a bearer of good cheer to all she comes in contact with. She is well known for her heartfelt greetings and shows of affection to all.

Kim, you are a superstar and we are so thankful to have such a loving and persistent spirit like you at BodyBasics. Keep up the good work!

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Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Mike, Kathleen, Katrina, Cecile, and Jenny

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• November/December 2008 ·
• Volume 4, Number 6

In This Issue

• The Environmental Effect
• Nutrition Corner - Eat More During the Holidays!
• Healthy Recipe: Black Bean Brownies
• Guest Article - Happiness, the Enneagram Way
• Client of the Month for August: Dennis Ritchie
• Client of the Month for September: Amanda Ritchie
• Our Mission

The Environmental Effect

These days there is a lot of talk about our environment. Everywhere we turn, we see more and more push to live “green.” In all of the great efforts to preserve our Earth, we must not forget about our own, personal environment; the environment with which we surround ourselves each and every day. This environment consists of our homes, our family and friends, our workplaces, and even the places where we do our workouts.

Have you ever stopped to think about how your environment might affect your health and fitness goals? In some aspect, you have probably already taken environment into account when you chose to train with us at BodyBasics. BodyBasics provides an environment that is unlike any other gym or fitness studio. Our environment is so unique because it was built and designed around our company’s mission:

“To empower our clients to realize their innate abilities by providing an environment that nurtures, educates, and inspires.”

Let’s take a deeper look at exactly how the BodyBasics environment might affect you and your goals.

Nurturing

At BodyBasics, we are in the business of helping people change their lives. For a handful of people, this change can happen quickly. But for the vast majority, changing life-long habits is a process that occurs over time. During this process, it is important that the client feels supported and encouraged or, in other words, nurtured along the way.

A nurturing environment is a place where one feels safe and secure. Some gyms may feel cold, harsh, and intimidating. At BodyBasics, we understand how this unpleasant environment may not be conducive to achieving your goals. The environment at BodyBasics provides the feeling of support and encouragement not only through the Fitness Coaches, but through our clients as well. As your Fitness Coaches, we take on the responsibility of being supportive and encouraging to you, but when our clients do the same, well that’s just icing on the (carrot) cake.

Educating

Living a healthy lifestyle is a skill, we believe, anyone can learn. As your Fitness Coaches, we make it our goal to educate you in ways that will assist you in developing this important skill.

Each one of our Fitness Coaches has been educated on the science of health and fitness. Our degrees, certifications, and experience have made us qualified to train individuals in the gym. At BodyBasics, we strive to do more than just develop a workout routine to perform in the gym for two to three hours a week. Our desire is to pass on our acquired knowledge to our clients. We want you to leave every session having learned something new about your body and/or your life.

Just as there are many spokes on the Healthy Lifestyle Wheel or “Wagon Wheel of Life” (”We Have it Backwards, July/Aug issue of The Pulse), the Healthy Lifestyle Skill is comprised of many other skills. While there is no one “right” way to live a healthy lifestyle, our role as your Fitness Coaches, is to educate you and help you discover your right way of making healthy changes in your life.

Inspiring

While our Fitness Coaches may inspire our clients to discover healthier lifestyles, we can not take all the credit. Once again, it is the clients of BodyBasics that help to inspire each other. Nothing speaks louder and more honestly than our own clients’ testimonies. We have so many inspirational stories that walk in and out of our studio every day. The most exciting part about these stories is that the BodyBasics environment provides a safe place to share these amazing stories.

One incredibly fulfilling aspect of being a Fitness Coach comes when we have inspired someone to achieve their goals. What is equally fulfilling and exciting is how each and every day, we too, are inspired by our clients.

A More Personal Note

As a Fitness Coach branching out on her own, I am constantly faced with the realization that there is no other place like BodyBasics. Not only does BodyBasics provide the necessary environment for our clients to succeed, but it is also a place that allows the Fitness Coaches to reach their potential and be the best they can be at their job. The team dynamic, specifically the support and encouragement, amongst the Coaches is hard to find anywhere else. I truly believe that in the process of creating an environment where our clients will feel nurtured, educated and inspired, BodyBasics, in fact, is providing a home where our Fitness Coaches feel nurtured, educated and inspired. This, in turn, helps us discover our innate abilities and develops us into more confident, more motivated, and more successful Fitness Coaches. I know the BodyBasics environment did this for me and for that, I say, “Thank you.”~Coach Kerbs

Our Mission

The BodyBasics mission is centered around environment. We are committed to providing the type of environment you need to succeed. Just as our personal environment affects our daily lives, the BodyBasics environment affects your health and fitness goals. Pay close attention next time you walk through the door. Notice the “hellos,” the smiles, and the encouragement from others. It is a place where people’s lives are changed everyday. The Fitness Coaches and the clients are what make up the environment of BodyBasics and it is just the right amount of nurturing, education and inspiration one needs to find success!

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Nutrition Corner - Eat More During the Holidays!

Is it that time of year again already?! The air is a bit crisper, nights are growing longer, and the stores are displaying their supplies of holiday cheer. For many “dieters” and those with healthy-weight goals, this time of year can feel a bit dreadful. If you are currently working toward eliminating weight and body-fat, you may want to pick a date to start more of a maintenance program. Maintaining your current weight throughout the Holidays may be a more realistic goal and will keep you from feeling the inevitable guilt that often accompanies the consumption of traditional holiday eats. If you maintain your weight from Halloween through Jan 1, 2009, you will be, on average, one pound ahead of the rest of America. Although it may seem that more weight is gained during the Holidays, it is that one pesky pound that stays with us for the rest of our lives.

This holiday season, we encourage you to stop focusing on what you should NOT eat and start focusing on what you should include in your nutrition plan.

Add, Don’t Subtract!

Deprivation is sure to squash any diet, so it is important that you allow yourself to have the treats that you love in moderation, of course. And speaking of squash…

The Fall and Winter seasons provide us with a wonderful variety of unique and very healthful fruits and vegetables. Here is a consolidated list of some Fall and Winter produce that are in-season:

Fall/Winter Fruits

• Apples
• Bananas
• Blood Oranges
• Clememtines
• Cranberries
• Grapes (Red)
• Grapefruits
• Kiwi
• Oranges
• Pears
• Pomegranates
• Tangelo
• Tangerine

Fall/Winter Vegetables

• Artichokes
• Avocado
• Beans
• Beets
• Bok Choy
• Broccoli
• Broccoli Rabe
• Brussel Sprouts
• Cabbage
• Carrots
• Cauliflower
• Kale
• Leeks
• Pumpkin
• Radishes
• Snow Peas
• Spinach
• Squash (Winter)
• Sweet Potatoes
• Swiss Chard
• Turnips
• Watercress

If you have not tried some of these fruits or vegetables, we encourage you to do so. Consuming in-season produce can ensure variety in your diet and will force you to try different out-of-the-ordinary produce you may be used to cooking more often. Slice up some apples or pears to add to a salad or eat as a snack with some mozzarella or Swiss cheese. Pomegranate seeds and cranberries are also a wonderful, tasty addition to your salad greens. Toss in broccoli florets with your pasta dishes or steam and then sauté up some brussel sprouts with garlic and balsamic vinegar.

Experiment with roasting vegetables as this cooking method brings out intense flavors in carrots, cauliflower, leeks, beets and all varieties of winter squashes. Plus, the colder weather makes us all crave warm, comforting foods and roasting vegetables is sure to hit the spot! Soups are also soul-warming meals and they are wonderfully healthy as you can feel free to add almost any vegetable to your pot. Puree roasted garlic and butternut squash with cooked onion, potato and chicken or vegetable broth and you have a silky smooth and very flavorful soup.

Break Tradition Just a Little…

When it comes to holiday food, it is okay to veer a little from the traditional path. For example, when making a green been casserole try substituting fresh or frozen green beans for the canned green beans and take the dish out of the oven before the beans are too mushy. Use the same concept with a sweet potato casserole. Opt for using fresh sweet potatoes and a little less brown sugar and maybe some extra, non-candied pecans. Also, think about adding a raw dish, like a salad or a winter veggie tray that might include radishes, carrots, artichoke hearts, broccoli, cauliflower and snow peas. Making these simple and minor adjustments to your traditional holiday feast will help you add more nutrients into your meal without sacrificing the food that you love.

For traditional and some not-so-traditional healthy recipes for Thanksgiving, visit: EatingWell’s Healthy Thanksgiving Recipies.

Focus on the Good

To quote Abby Floyd, Registered Dietician and former Nutrition Coach at BodyBasics, “No one ever got fat from eating too many fruits and vegetables.” Abby likes to focus on adding nutritious foods into a diet before eliminating the not-so-good-for-you options. The idea is to fill up on the good stuff to edge out the bad. In the effort to stay ahead of the game this holiday season, we encourage you to eat more! Eat more delicious Fall and Winter fruits and vegetables and your body, jeans, and waistline will thank you come January!

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Healthy Recipe: Black Bean Brownies

The following recipe was submitted, tested, and approved by BodyBasic’s client Susan Mannion.

For a little sneakier way to add more nutrition to your Holiday treats, try this brownie recipe.

Guiltless Brownies

High-fiber, high-protein brownies.

15oz can black beans (drained & rinsed well)
4 large eggs
1/2 cup granulated Splenda
3 tbsp cocoa powder
2 tbsp strong coffee (or 1 tbsp instant coffee dissolved in 1 tbsp hot water)
1 tsp baking powder
2 tbsp canola or olive oil
1 tsp vanilla

Preheat oven to 350*F.
Prepare an 8×8 baking pan by spraying it with cooking spray.
Mix all ingredients in a food processor or blender.
Add the beans last and make sure you blend VERY well.
Bake for 30 minutes, or until toothpick comes out clean. Allow to cool before slicing 2″x2.”

Number of Servings: 16

Calories 79.2
Total Fat 3.4 g
Cholesterol 53.1 mg
Sodium 45.5 mg
Potassium 126.4 mg
Carbs 9 g
Sugars 0 g
Dietary Fiber 2.5
Protein 4.2 g

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Guest Article - Happiness, the Enneagram Way

Happiness…The Enneagram Way
Carol Bartol, RN, MS, CS

What is an Enneagram?
Susan was a perfectionist. Having everything in its right place was important to her. Her fiancé, Rob, was a free spirit and gave little attention to details. He brought fun and excitement to her life but Susan was worried about whether they would actually be able to live together as a couple.

Lynn was a kind and gentle person, treasured and admired by her many friends. They always knew that they could call on her for help when they needed it. Her husband John was a successful businessman, and generous in his own way. But there were many times that Lynn thought he was too bossy and insensitive to her needs.

Julie loved to go out and socialize at parties and gatherings. She was the one that always arranged her family get-togethers for birthdays and celebrations. But her husband Richard preferred to stay at home with his books and TV sports.

Each of these couples had dramatically different styles and preferences. When they had disagreements, it often reflected these differences in style and viewpoint. So how do people resolve these differences so they can experience happiness in their lives and their relationships? The ancient Sufi’s had an answer for this. Many hundreds of years ago, this middle Eastern sect described a system called the Enneagram, which looked at innate differences in personality on a nine-pointed star. “Ennea” is Greek for the number nine, and “gram” means a drawing. This theory was handed down through an oral tradition, and appears to have been resurrected during the last three decades at Stanford University, and by the Jesuits.

The Enneagram is a fascinating way of looking at our basic personality styles, as well as identifying the individual ways in which we handle stress and conflict. The Sufi’s believed we were born into a unique style or point on the Enneagram. (In fact, some researchers have identified “nine” distinct behavioral patterns in newborn babies)! Then, our coping skills seem to be further influenced by the reactions of our parents and family as we were growing up.

Do each of us fit neatly into such a box? No… there are many variations and sub-groups within this model. But learning more about the Enneagram, and the basic types, will give us some clues about our own behaviors and those of the people we care about. Over the years, my clients and students found this non-judgmental system to be an exciting and insightful way of pinpointing their own unique stress responses. They learned to be more accepting of themselves, and to be more understanding of their families, friends, and colleagues. Less conflict…more peace…more happiness!

If you look at the diagram, you will notice a nine-pointed star within a circle. Each point is also connected to two other points by the interconnecting lines. Once you have identified your basic personality type, you then follow the interconnecting lines to find your “stress” point, and your “heart” point. (i.e. your behavioral style when you are stressed and your behavioral style when you are happy and peaceful).
The following are thumb-nail sketches of the nine different types. I invite you to look at this brief summary and see what might fit for you.

Type 1 - Perfectionists are realistic, conscientious, and principled, and strive to live up to their high ideals.

Type 2 - Helpers are warm, concerned, nurturing, and sensitive to other people’s needs, and thrive in the helping professions.

Type 3 - Achievers are energetic, optimistic, self-assured, and goal oriented, and typical of the American ideal for success.

Type 4 - Romantics have a flair for the dramatic, experience feelings deeply, are exceptionally perceptive, shun the mundane, and often are in the creative arts.

Type 5 - Observers tend to be introverted, curious, analytical, and insightful, and view the world from an intellectual perspective.

Type 6 - Questioners are responsible, trustworthy, and value loyalty to family, friends, groups, and causes, with personalities ranging from quietly reserved to outspoken and confrontational.

Type 7 - Adventurers are energetic, lively, and optimistic, and welcome new and exciting experiences. They are often multi-talented and entrepreneurial.

Type 8 - Asserters tend to be powerful, direct, self-reliant, and resourceful, and often emerge as strong natural leaders.

Type 9 - Peacemakers are generally receptive, good-natured, and supportive. They tend to place strong value on peaceful communication, harmony, and conventional roles.

Although these types provide a road-map, each of us has developed our own individual style of interacting with others, and of coping with the stressors in our life. As we mature, we hopefully develop new and more effective ways of coping with stress. Learning about the Enneagram is a fun and creative way to better understand ourselves and to experience greater insight into the behaviors of other people in our lives. Through workshops and personal consultations, many people have discovered that this intriguing system of the Enneagram offered them a smoother path to happiness.

Carol Bartol RN,MS,CS is co-founder of Imagine Wellness, located at 7493 N Oracle,Suite#115, Tucson, AZ 85704. She has been a psychotherapist, educator, consultant, and wellness coach for over 30 years. The Enneagram has always been one of the most popular workshops for helping people achieve greater health and balance in their lives. You can contact her at 520 797-4099 for more information.

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Client(s) of the Month for August and September: Dennis Ritchie

In the five short months that Amanda and Dennis have been coming to Body Basics they have seen outstanding results. Both came in wanting to improve their strength and stamina for badminton and life in general. This is exactly what the two of them are realizing. Both report much greater stamina and higher energy levels during AND after badminton matches. They are also feeling more sustained energy during the work day.
Dennis and Amanda, We commend you for sticking to your workout schedule and always coming prepared to give your best each time.

Client(s) of the Month for August and September: Amanda Ritchie

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Mike, Kathleen, Katrina, Cecile, and Jenny

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• September/October 2008 ·
• Volume 4, Number 5

In This Issue

• What is Functional Training?
• Nutrition Corner - Planning is the Key!
• Healthy Recipe: Fettuccine with Creamy Red Pepper Sauce
• Guest Article: Go Gently into the Day
• Client of the Month: June
• Client of the Month: July
• Our Mission
• BodyBasics Abroad!

Group Training

Currently Available:

• 6:00 am – Wake Up Call (Mon., Wed., & Fri.)
• 7:00 am – Fresh Start (Mon., Wed., & Fri.)
• 12:00 pm – Power Lunch (Mon., Wed., & Fri.)
• 6:00 pm – Evening Gang (Mon., Wed., & Fri.)
• 9:00 am – Weekend Party Saturday Group
• 7:00 am – Gentle Yoga (Tues)

What is Functional Training?

You may have heard us describe our training style as more “Functional Training” as opposed to traditional training. But, what exactly is Functional Training? The concept of Functional Training began with Physical Therapy. The idea was to rehab patients through specific exercises that would allow them to return to their normal, everyday activities. If the patient’s occupation involved heavy lifting, the therapy would focus on proper lifting techniques and strengthening the muscles involved. Likewise, if the patient ran around chasing kids all day, muscular strength and endurance was addressed in order to minimize re-injury.

Developing strength to assist the body through the daily stresses and activites of life makes perfect sense to us. We believe Functional Training is the future of our industry because it is simply, training for life! At Body Basics, our focus is to train you in the gym for the activities you do (and/or want to do) outside the gym.

Functional vs. Traditional

What makes Functional Training different from traditional training is that very little equipment is needed to train someone functionally. Much of traditional training involves the use of weight-bearing machines or benches for support. Many times, these machines will target one muscle group at a time and the benches are used to support a specific body position during an exercise. Functional Training utilizes many muscle groups at the same time to strengthen your body as a whole. As we compare certain exercises, we want to point out that there are definite benefits to traditional training and many times, they are needed to help build a foundation for fitness or to supplement a routine.

The leg press, for example, may be used to train someone traditionally. This is a great machine to help build leg strength and flexibility. The client sits or lies down in a pre-set position supported by the machine. The machine will only allow movement in particular direction. The muscle groups specifically targeted are the quadriceps and hamstrings. In comparison, a squat would be more of a functional exercise due to the fact that the person has to use his/her entire body’s stability and strength to balance and perform the squat properly. The quadriceps and hamstrings are targeted, but so are the “core” muscles of the abdominals, hips, glutes, lower and upper back. And whether you know it or not, you perform a squat every day when you sit down in a chair. Therefore, training functionally by performing squats as part of your exercise routine can to help strengthen your body to ensure you are sitting down and standing back up properly to minimize injury.

Functional Training = A Total Body Workout!

When training functionally, upper-body exercises often times combine with lower-body exercises to become total body exercises. Most of the exercises that utilize the “funky” equipment, such as the physioballs, medicine balls, bands, balance discs, the BOSU, foam rollers, etc. are used for functional training. These exercises will use more of your body’s balance, stability and strength to perform as opposed to more traditional exercises that tend to work one muscle group at a time. For example, take the exercise of performing a dumbbell chest press on the bench. This is a very good exercise to strengthen your chest, triceps and shoulders. However, lying on the bench supports your lower body and back so you can focus on your chest. If you were to take the same exercise and replace the bench with a phyisoball, you would now be working your lower-body and your “core” in addition to your chest. Your body becomes the bench and therefore, your support. That simple adjustment turns a traditional upper-body exercise into a more functional, total-body exercise.

Functional Training Sets us Apart

Our focus on Functional Training is just one of the many things that set Body Basics apart from other gyms or personal training businesses. Just walk into our studio and you will see that we are not set up like a typical gym. We have very few machines, lots of dumbbells, and a plethora of colorful physioballs, bands, balance discs, foam rollers, etc. When Chris, President of Body Basics, was designing his studio, he wanted to create an environment that allowed for more Functional Training. To accomplish this, he chose the few traditional machines that we currently have and use. As many of our clients will attest to, we are constantly creating new exercises to mimic specific movements to meet the needs of our clients. If you are training for a hike, we will develop an exercise that simulates what the knees, ankles, hips, and back go through while out on a trail. If you are looking to improve your golf swing, we will have you work on rotational exercises that involve twisting and accelerating just as you would on the golf course. Gardening or doing yard work? You bet we will have you squatting, kneeling, swinging, lifting, pushing, pulling, etc. These exercises may look goofy and will definitely be “out of the box,” but they are sure to help you stay strong in your daily activities.

Functional Training for Life!

The focus of Functional Training is to strengthen your body in ways that will make your everyday activities easier, pain and injury-free, and ultimately, more enjoyable. It is also about strengthening your body to do the activities you may not do every day, but still enjoy like hiking, playing tennis or golf, scuba diving, skiing, etc. The Functional Training focus is all about moving your body to keep it strong and healthy in order for you to do what you want to live and enjoy your life to the fullest! We, the Fitness Coaches at Body Basics, strive to be there with you every squat, lunge, jump and step of the way!

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Nutrition Corner - Planning is the Key!

All too often, we hear the following words about nutrition, “We know what to do, we just don’t do it!” When it comes to better nutrition, whether you are looking to eliminate body fat, gain muscle, or simply maintain a healthy body, having a plan and following through, is the key to success.

As important as time management is with keeping on task throughout your day, food management is equally important in helping you succeed with your healthy lifestyle goals. The following scenario is a common day-in-the-life of someone who may struggle with their weight loss and lacks energy throughout the day:

Jack wakes up around 6:00am. He hurries along getting ready for his day, giving himself only coffee for his much-needed burst of morning “energy.” Long about 10:00 or 11:00, he starts to feel hungry and reaches for candy dish nearby and/or maybe the Snickers bar he has stashed in his desk for a quick “pick-me-up.” Or he may simply have another cup of coffee, hoping this will curb his hunger until lunch. By lunchtime, Jack is famished and since he didn’t pack a meal for lunch, he will go out to eat. Being so hungry, he will order something that may not be the healthiest choice on the menu and he will eat the whole thing justifying this behavior because he didn’t have breakfast this morning, so “it’s okay for today.” Then it’s back to the office for the second half of his day. A couple of hours later and Jack is now feeling the 3:00 slump. He fishes around for some change and visits the vending machines for another sugary snack and maybe a diet soda. When the workday is over and Jack arrives home, he is ravenous again and no matter how perfect the portion sizes may be Jack is still hungry so he goes back for seconds. Relaxing on the couch for a couple of hours, Jack gives into his sweet tooth and gets a bowl of ice cream before heading to bed.

The next day…he does it all over again.

Does this scenario sound even remotely familiar to you? When reading through this, you may think that Jack is falling victim to poor decisions throughout his day. In reality, Jack is feeling the direct results of poor planning or, in other words, poor food management.

Set Yourself Up for Success!

No doubt, you have heard that eating smaller meals throughout your day is better than eating two to three larger meals. The reason for this is to help balance your blood sugar levels, and therefore, your energy throughout your day. In other words, if you do not eat on a regular basis, i.e. every three to four hours, you are setting yourself up for feeling overly-hungry and out of control when you finally do eat. Allowing five, six, even seven hours or more between meals will cause your blood sugar to rise and fall drastically, giving you an energy roller-coaster feel throughout your day. For better results, more balanced energy, and the “will-power” to make healthier choices in your day, plan your meals before your day begins.

Just like planning your daily to-do list, meal planning will help you increase your productivity and improve your chances for success with your goals. This doesn’t mean that you must know exactly what you will be eating at a specific time each and every day, but having a general idea will help you set yourself up for success. If you pack your lunch, make sure to pack healthy snacks as well. Even if you are planning on eating lunch out, having a healthy, mid-morning snack will help you make a more conscious and healthy choice at lunch. You may need to set your watch to remind you to eat every three to four hours in order to help you create the habit. The idea is to construct a more regular schedule for your meals so you can stay in control of your hunger and have more energy throughout your day.

What’s For Dinner?

Ask yourself this question: Do I know what I am having for dinner tonight? If the answer is “no,” you may be setting yourself up for a night of not-so-healthy choices.

If you really want to be organized, plan your meals for the week and buy your groceries in one big trip. This will help you save time, as well as money throughout your week. It will especially answer that “What’s for dinner” question and help avoid the quick, last-minute decision of eating dinner out.

Of course, there will be times when things don’t always go as planned. For these times, it is important to have a back-up plan ready. Back-up plans are usually executed when time is running short, so if you are up for cooking at home, you will most likely want a quick-prep meal. The following recipe in the “Healthy Recipe” section of this newsletter is healthful and utilizes pantry items that you can keep on hand. The best part is that this meal can be prepared in about 15 minutes. If cooking at home is just not feasible, you can rest assured that you have been eating well throughout the day, so you have set your self up to make good, healthful decisions for your evening meal.

Planning equals Success!

Planning your meals throughout your day can help you stay in control of your hunger and keep your energy level high so you will continue moving forward toward your goals. Being prepared will reduce the last-minute, quick stops to pick up food that may not be in line with these goals. When it comes to making healthy nutritional changes in your life, meal planning and following through with your plan is truly the key to success!

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Healthy Recipe: Fettuccine with Creamy Red Pepper Sauce

Recipe courtesy of Ellie Krieger, RD of the Food Network. Ellie is the author of “The Food You Crave.” The recipe can be found in her cookbook as well as online at Food Network - Ellie Krieger

Serves 6 - serving size 1 and 1/4 cups

2 tablespoons olive oil
1 small onion, chopped
2 to 3 garlic cloves, peeled and chopped
1 (16-ounce) jar roasted red peppers, drained and chopped
1/2 cup low-sodium chicken stock or vegetable stock
1 cup crumbled feta cheese or a 6-ounce block
1 pound whole-wheat fettuccine
Salt and freshly ground black pepper
2 tablespoons chopped fresh parsley leaves

Heat the oil in a heavy skillet over medium-high heat. Saute onion and garlic until soft, about 10 minutes. Add roasted peppers and saute until heated through. Remove from heat and let cool slightly. Place mixture in the bowl of a food processor with stock and all but 2 tablespoons of the feta. Process until combined and smooth, about 30 seconds. Cook pasta according to package directions. Drain, reserving 1/2 cup pasta water. Toss pasta with sauce, adding pasta water by the tablespoon, if needed. Sauce should cling nicely to pasta. Season with salt and pepper, to taste. Divide among pasta bowls. Sprinkle with parsley and remaining feta cheese.

Nutritional Analysis per Serving: Calories 470, Carbohydrates 73 grams, Total fat 11 grams, Saturated fat 4.5 grams, Protein 18 grams, Fiber 10 grams, Sodium 1050 milligrams

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Guest Article: Go Gently into the Day

Tips on Wellness by Carol Bartol RN,MS,CS

Jennifer’s alarm blared loudly, jolting her out of her peaceful sleep. She hit the snooze button, hoping for a few more winks. But her mind was racing as she began to think of all the tasks and appointments on her agenda that day. “I might as well get up” she grumbled to herself. “Why didn’t I go to bed earlier last night!” Grabbing a large cup of coffee, she took it to the bathroom with her as she hopped into the shower. “No time for breakfast this morning” she thought. “I’ll grab a muffin when the pastry guy comes around at the office.” Does any of this sound familiar? How many people do you know who blast their way into the day? Perhaps you have had mornings that began like Jennifer’s…

Is their another way to begin your day more gently? Here are a number of tips and suggestions that will alter the way you do mornings:

1) Most importantly, make a to-do list the night before and tuck it away in your appointment book. Then, begin to train yourself to use the precious early awakening time in gentle reflections, prayer, or meditation. Listen to the sound of the birds chirping… They don’t begin their day with worry or stress!

2) Remember how cats and dogs awaken from their slumber? They stretch and yawn! So take about 10 minutes and do a series of stretches and twists. Use the bathroom first, if you wish, but then return to your bedroom and stretch out all the kinks from your night of sleep. Some people like to do this while they are still in bed, if it doesn’t mean bonking their mates in the head.

3) Time now to flush out your system and start your body flow. Many cultures recommend that you drink 16- 20 oz of pure water at this time in the morning. ( It is easier to drink that much if you use a fat drinking straw) You might also add some lemon juice to the water for greater cleansing and to make your system more alkaline (That’s right, lemon juice is an acid juice that actually becomes alkaline within your body!)

4) About the coffee… There are differing perspectives on the benefit of coffee to your body. If you are an “A” blood type, coffee could be beneficial. An “O” blood type would generally not have a positive response to the coffee, or to the caffeine. (If you would like to learn more, read Dr. d’Adamo’s book “Eat Right for Your Type”)

5) Skipping breakfast is a nutritional mistake! We frequently hear “But, I’m just not hungry in the morning” Chances are, you ate too much or too late the night before! Having protein in the morning as you “break the fast” is one of the best ways to keep your blood sugar balanced for the rest of the day. If you want an easy way to breakfast, find a high quality protein shake, select a delicious flavor, and enjoy sipping your way into the day. Add fruit and fiber for more staying power. Be creative and enjoy!

6) Still having trouble getting your engine started. Breathe deeply about 10 times to clear out the stale air in you lungs and bring more oxygen to your brain! Stretch our your arms as wide as you can and make circles in the air…forward and then backwards. Continue breathing deeply as you do this! (As if you weren’t already breathing deeply!!) Lastly, try tapping your chest like Tarzan. This thumps the thymus gland and stimulates your immune system. (Where do you think Tarzan learned this? Why of course from the gorillas, who instinctively knew that it would make them stronger!)

7) Many people are deciding that they feel better and more energized by adding high quality nutritional supplements to their morning routine. Find some products that work well for you and enjoy the benefits of nhanced health.

Lastly, a word about the benefits of sleep. Research shows that most adults are healthier when they get 7-8 hours of restful sleep each night. In fact, there is now a correlation showing a greater incidence of obesity in people who get less than 6 hours of sleep at night. What are the most valuable hours for sleep? Our bodies heal and regenerate during our sleeping hours. Studies reflect that the maximum healing time for our bodies is
between the hours of 11PM and 2PM! So make sure that this is the time when you are sleeping peacefully.

So it is good to remember that the morning is a precious time when you are emerging from the healing hours of the night. Allow yourselt to enter the day with an attitude of gratitude. Go gently into this new day!

Carol Bartol RN,MS,CS is the founder of Imagine Wellness, where you can Experience the Art of Healthy Living. She is an RN and a certified herbal specialist, and provides experienced Nutrition/Lifestyle consultation and a personalized program for wellness. Imagine Wellness, a unique wellness center is located at 7493 N Oracle, #115, Tucson, AZ 85704. Call 520 797-4099 to set up an individual appointment.

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Client of the Month: June

Ali Walrath

Ali started at Body Basics in January 2008 with the group sessions as a guest of Susie Hilkemeyer. To deepen her movement awareness she then participated in personal coaching sessions. In a short period of time she has mastered the infamous in-line lunge and has realized marked improvements in her strength. Go Ali!
Ali has demonstrated that with consistency and determination many things are possible. We are proud of your progress. Keep up the good work.

Client of the Month: July

Richard Rhynard

Richard started his journey to better health and fitness at BodyBasics in June of ‘07’. Dr. Shapiro, our very own, referred him to Chris with the goal of decreasing his body fat and improving his overall fitness. Our guy has definitely done that. To date, he has lowered his body fat by over 10% and eliminated 30+ pounds of fat! Richard has learned to replace unhealthy foods with healthier ones and he continues to practice what he has learned on a daily basis now. Richard also remains consistent, both at BodyBasics and at home where he regularly spends time exercising on his own. Richard, we are all very proud of you. Keep it up!

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BodyBasics Abroad!

Remember to get a photo with your favorite BodyBasics T-shirt on. We will post it in the next newsletter.

In this newsletter we have an insert from Lou Petti enjoying the wonderful beaches of Nantucket!

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Mike, Kathleen, Katrina, Cecile, and Jenny

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• July/August 2008 ·
• Volume 4, Number 4

In This Issue

• Welcome to the Crew!
• “We Have it Backwards!”
• Sleep Well
• Announcements and Events
• Nutrition Corner - Hooray for Grilling Season!
• Healthy Recipe: Cayenne-Rubbed Chicken with Avocado Salsa
• Client of the Month: April
• Client of the Month: May
• Our Mission

Group Training

Currently Available:

• 6:00 am – Wake Up Call (Mon., Wed., & Fri.)
• 7:00 am – Fresh Start (Mon., Wed., & Fri.)
• 12:00 pm – Power Lunch (Mon., Wed., & Fri.)
• 6:00 pm – Evening Gang (Mon., Wed., & Fri.)
• 9:00 am – Weekend Party Saturday Group
• 7:00 am – Gentle Yoga (Tues.)

Welcome to the Crew!

BodyBasics is introducing a new Fitness Coach to our team! Mike Donelan brings with him almost 30 years of experience in the fitness industry. He has worn many hats along the way, some of which include health club owner, personal trainer, and rehab specialist. Mike looks forward to sharing his expertise in corrective exercise and rehabilitative exercise with all of us at BodyBasics.

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“We Have it Backwards!”

While on my adventure of seeing new places and meeting new friends, I (Jenny) have run into a variety of people who are always eager to talk about fitness and nutrition. One particular new friend stands out in my mind. I met Katie in Montgomery, Alabama while our husbands were attending a month-long Air Force school for Captains. Katie and I developed an instant friendship, and we immediately began sharing things about ourselves as if we were old friends.

Katie admitted that she has struggled with her weight for most of her life. She continues to work to eliminate those last few pounds in order to strive for a healthy body. Her focus has always been on the idea that before she could be healthy, she must first eliminate the weight. After many conversations about the importance of exercise, nutrition, hydration, sleep, and stress management, she started understanding more about what comprises a healthy lifestyle. An English teacher by trade, Katie perfectly articulated the misguided thinking that she and so many others have about living a healthy lifestyle. “I think we have it backwards,” she said. It dawned on Katie that her continuous quest to live a healthier lifestyle is not about losing weight to be healthy, but rather, it is about being healthy to lose weight! It was her “ah-ha” moment.

The “Ah-ha” Moment

As Fitness Coaches, we are thrilled when our clients have their “ah-ha” moment. Something clicks in the client’s mind, and they begin to see more clearly how they got to the point where they are now. The client will also start understanding what they need to do to change for the better and to achieve their goals. Everything starts to make sense. It is the moment of truth in which unsuccessful habits of the past are released, and the client is free to move forward toward their goals.

Katie’s “ah-ha” moment came to her one evening as we were sitting down to dinner at a local barbecue restaurant with our husbands. We were getting ready to enjoy some good southern pulled pork, fried okra, and collard greens. In the past, Katie would have considered this meal to have “blown her diet.” But that night, it clicked. Katie recognized that it was okay for her to eat this “forbidden” food even though she was making an effort to eliminate weight. What Katie realized was that her endeavor for weight loss involved more than just simply calories in vs. calories out. She was able to eat the meal without feeling guilty, because she had been working hard to make many healthy changes in her life. Katie was eating healthier throughout the day, drinking more water, exercising six days a week, working on getting more sleep, and taking care of herself mentally and emotionally. When she stopped putting the sole focus on food, she allowed herself to actually enjoy her meal instead of eating it with a guilty conscience. Of course, moderation is the key when it comes to foods like southern BBQ, so neither of us finished our huge plates of food. Needless to say, we had a wonderful, tasty, guilt-free meal and were happy and totally satisfied. Best of all, Katie was able to stay on track and continue toward her weight elimination goal.

“Weight Loss is a By-Product of a Healthy Lifestyle”

As our clients, you have most likely heard us say the words, “Weight loss is the by-product of a healthy lifestyle.” Simply put, once healthy lifestyle changes are being made all around, the weight will start to disappear. For example, if you find that you are carrying around extra weight, think of that weight as a reminder of the not-so-healthy decisions you have made in your life that helped lead you to where you are now. Once healthier choices are made and unhealthy habits become a thing of the past, that extra weight will fade, too.

A Healthy Lifestyle

So, what makes up a healthy lifestyle? There are many facets of your life that make up the whole person. These facets are all connected and relate to one another. If one of these facets is not working properly, it will make the whole process of healthy change more difficult.

We like to picture a wagon wheel. There are many “spokes” that make up the wheel. Each one is equally important and if one is missing, the wheel fails to move forward. Consider each of the following elements to whole-body health:
• Exercise
• Nutrition
• Sleep
• Stress Management / Mental Health
• Emotional Health
• Water

We encourage you to put emphasis on each of the above spokes that make up your wheel of life. Once you start making healthy lifestyle changes to each spoke, your goals will be achieved!

Move Forward!

Let us stop our backwards thinking and start moving forward! Throw away the idea that you must eliminate weight to become healthy and concentrate on being healthy to finally eliminate that excess weight for good! Your body, mind, and spirit will thank you.

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Sleep Well

BodyBasics is happy to introduce our first guest author of “The Pulse!” The following article was submitted by Carol Bartol of Imagine Wellness, Tucson, AZ.

Kim looked at the clock a dozen times that night…2:00 o’clock, 3:30, 4:15. She tossed and turned in frustration. “I have to get a good night’s sleep or I’ll never be able to give my big presentation in the morning. Why can’t I drift back to sleep like I usually do?”

As Kim lay in bed her thoughts returned to the previous evening. “Perhaps I shouldn’t have had that double latte on the way home from work, but I thought it would give me energy. And maybe I shouldn’t have stayed up until mid-night working on my presentation…”

Kim’s story is not an unusual one! How many of us have found ourselves in a similar scenario? A disrupted sleep pattern, even for just one night, can create additional stress for our bodies. The good news is that we can ensure a healthy nights sleep with just a few simple changes in our nightly
behaviors. Here are a few bed-time tips:

1) Try to decide your optimal sleep hours (Most people feel best on 7-8 hrs). It is difficult for your body to recover from several nights of sleep deficit. In fact, recent research identified poor sleep as one factor in weight gain.

2) The best hours for our bodies to heal are between 11 PM and 1 AM. So, try to be asleep as much as possible during these precious hours.

3) Wind down gently from the day. Allow yourself time for relaxing activities in the evening. Try skipping the night-time news before you go to bed. (Most of it is about violence or disappointments and it sets the tone for disrupted sleep.)

4) Know your own body’s response to caffeine. If it keeps you awake, limit your caffeine to morning, or skip it entirely. (Some people can actually sleep peacefully with a cup of coffee before bed!)

5) Try to eat your evening meal before 8:00PM so you have time to finish digesting before lying down. Many people with acid reflux or hiatal hernias find that they are eating too late at night.

6) Write your next day’s To-do list before you turn in for the night. That way you won’t wake up in the middle of the night, thinking about all the things you have to do the next day.

7) If you do wake up during the night, avoid the temptation of looking at the clock. It will only make you feel anxious. In fact, many researchers suggest that you turn your clock so the number display is not staring at you during the night.

Try to allow yourself to wake up naturally about the same time every morning. Your body will give you the signal that it is rested!

9) If you find that you still need some assistance in falling asleep, there are some excellent natural supplements such as valerian root, chamomile, and melatonin. Consult an experienced wellness counselor to see what might work best for you.

10) Lastly, go to bed with peace and gratitude in your heart. You will wake up with it still there!

About the Author:

Carol Bartol RN, MS,CS is an RN, certified herbal specialist, and lifestyle counselor. She is the founder of Imagine Wellness in Tucson, AZ and has assisted people in enhancing their physical and emotional wellness for many years. You may contact her at 520 797-4099, or at imaginewellnessinc@msn.com.

Imagine Wellness
7493 N Oracle #111
Tucson, AZ 85704
imaginewellnessinc@msn.com
520 797-4099

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Announcements and Events

Welcome Back Cécile!

As many of you know, former BodyBasics Fitness Coach (now Firefighter), Cécile Brown has been hanging around the studio recently. This is because she is assisting in coaching the 6:00am and 7:00 a.m. groups on her days off from firefighting. Cécile will only be working a couple of days a month, so we encourage you to take advantage of her unique style! You are guaranteed a fun time and a great workout! You can call the studio for her guest coaching times.

Welcome back Cécile. We’ve missed you!

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Nutrition Corner - Hooray for Grilling Season!

By the 4th of July, Jason and I will have lived in a hotel room for a total of 45 days. The biggest struggle, short of living out of our suitcases, is eating healthy and being creative using minimal cookware and appliances. This is why we are very thankful that it is summertime and the perfect weather for firing up the grill!

Dining out on a regular basis while living in a hotel room is tempting due to its convenience, but it can quickly become a strain on the wallet, as well as the waistline. Grilling is a great way to cook up a healthy, tasty meal in no time!

Benefits of Grilling

Grilling is a healthy option because you can cook food with little to no fat that comes from cooking oil, butter, etc. Grilling can give your foods a smoky flavor that really helps satisfy your taste buds. As one of the most versatile methods of cooking, you can grill almost any type of food and have it be a success at the dinner table!

Grill Vegetables…and Even Fruit

The grill isn’t just for meat anymore! You can grill just about any vegetable and give it a flavor that is delightfully different from conventional stove-top methods. You can also grill fruit! “Stone” fruits (peaches, plums, cherries, apricots) are best because they hold up better on the grill than some other, softer fruits. A little olive oil and some salt and pepper are all you need to make the flavors pop! Similar to roasting vegetables in the oven or sautéing on the stove top, grilling helps bring out the natural sugars in vegetables and fruit, caramelizing them and giving them a nice, sweet flavor.

Many vegetables are wonderful when grilled like, zucchini, squash, eggplant, Portabella mushrooms, tomatoes, onions, are especially tasty, but there are a few that you may not have tried yet.

Vegetables to try on the grill:

• Whole Bell or other peppers of all different colors, shapes and sizes. After washing and drying the pepper, rub a little olive oil on the whole pepper and sprinkle it with some salt and pepper. Place directly on the grill, turning when the outside skin starts to darken. Cook the pepper to desired firmness. You may eat the pepper with or without the skin.
• Scallions. These vegetables can also be placed directly on the grill. Use a little olive oil and salt and pepper for extra flavor and to avoid burning.
• Corn on the cob. There are several ways to cook corn on the cob on the grill, depending on your taste. You can shuck the husks first and then put some olive oil and seasonings (lime juice and fresh cracked pepper give the corn great flavor) on the corn prior to the grill, or you can grill the corn still in their husks. Just be careful not to catch the husks on fire. Other options are to wrap corn in foil, shucked or un-shucked, and place directly on the grill.
• Lettuce. Try Romaine, endive, or radicchio halved or quartered. Drizzle a little olive oil and season with salt and pepper. Grill until the lettuce is crispy and browned to taste. Use the lettuce in a salad or on top of burgers or sandwiches.

Tip: Grilling baskets are great for chopped, sliced, or even smaller vegetables. Skewers are also a great way to keep the veggies from escaping through the grill grates.

Fruit to try on the grill:

• Stone fruit such as: peaches, plums, cherries, apricots
• Sliced pineapple
• Halved bananas

Tip: Slice some whole, unpeeled oranges and place directly on the grill. Grill fish on top of these orange slices to add zesty flavor to your fish.

Take the Fish Outside

Ever complain about how cooking fish on the stove or in the oven makes the house smell for days? This is the perfect reason to take the fish outside and cook it on the grill! Most fish is fine to be placed directly on the grill. However, flakier fishes, like flounder or tilapia may need to be grilled on a tray for best results.

Make it a Family Affair…or Even Entertain!

Grilling is great because it can involve the whole family and the clean-up is minimal. Grilling helps take the pressure off entertaining inside and provides a great reason to spend some quality time with your loved ones outside, enjoying the summer months.

Creativity is key when it comes to grilling. Most recipes can be modified for the grill, and although it will be nice to be in our home again with an oven and stovetop along with all our pots and pans, you can bet our grill will definitely get good use over the rest of the summer. We encourage you to grab your tongs, spatulas, friends and family and fire up your grill tonight for some yummy outdoor cookin’!

Healthy Recipe: Cayenne-Rubbed Chicken with Avocado Salsa

Here is an example of a recipe that can be modified for the grill. Although the directions say to cook the chicken in a skillet with oil, we recommend taking this recipe to the grill! Just follow the recipe but instead of using a skillet on the stove, lightly oil the grates of your grill and you are good to go! Enjoy!

Recipe taken from: Everyday Food Magazine

Cool, buttery avocado makes a soothing salsa — a palate-pleasing contrast to spicy meats, such as these cayenne-rubbed chicken breasts.

Prep: 10 minutes
Total: 30 minutes
Ingredients
Serves 4
Coarse salt and ground pepper
1/4 teaspoon cayenne pepper
4 boneless, skinless chicken breast halves (6 to 8 ounces each)
2 tablespoons olive oil
1 medium red onion, finely diced
2 tablespoons fresh lime juice
1 Hass avocado, pitted and cut into chunks
Directions
In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken.
In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.
Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.

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Client of the Month: April

Jerry Turetzky

When you look up dedication, Jerry’s picture will be right next to the definition. Despite major medical challenges that would most likely have permanently sidelined many, Jerry continues to maintain a consistent approach to improving his health and overall well being. Jerry started coming to BodyBasics in September of 2007 via the prompting of several loved ones around him who thought it would help him to decrease pain and increase his energy. Jerry took the plunge and has been coming ever since.
Jerry thank you for the joy you bring to BodyBasics as well as you dedication. We all love having you around!

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Client of the Month: May

Kelly Enochs

Kelly is a strong part of the 6:00 a.m. small group. She is often the first to arrive and she takes her exercise very seriously. Since her start in September of 2007, she has eliminated inches all over and improved her strength to impressive levels. She is a true example of what this thing we call exercise can do for you when it is applied in consistent weekly doses.
Kelly, we are all very proud of you and we thank you for your continued enthusiasm. See you at 6:00 a.m.

Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

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• May/June 2008 ·
• Volume 4, Number 3

In This Issue

• More Hellos…
• …and More Goodbyes!
• Future Announcements and Events
• Nutrition Corner
• Healthy Recipe - Coach Kathleen’s Breakfast Smoothie
• Client of the Month: February
• Client of the Month: March
• Our Mission

More Hellos…

Katrina J. Daniels, BSW
NSCA Certified Personal Trainer

Body Basics is proud to introduce Katrina Daniels as the newest member of our team! Katrina comes to us from a somewhat different background than most of our fitness coaches and her story is very inspirational.

Katrina attained her Bachelor’s degree in Social Work from Arizona State University. She worked at Child Protective Services until the birth of her first son. A few years later, after the birth of her second son, Katrina came to the realization that she was not living the healthiest life. She had devoted all her time and energy to her family and had lost herself in the process. Having put herself on the back burner for so long, Katrina was now morbidly obese.

Katrina decided it was time for things to change. She started working with a personal trainer and made some healthy lifestyle changes. In a 2-year span of working out for an hour 6 days a week and making better food choices, Katrina dropped an incredible 100 pounds!

Inspired by her success and with her continued desire to help others, Katrina decided that becoming a personal trainer, while keeping her own commitment, would be the perfect balance!! She completed the Pima Community College Fitness Professional Certificate Program and became a Certified Personal Trainer (CPT) through the National Strength and Conditioning Association (NSCA).

Katrina looks forward to using her skills and personal experience to inspire others towards better health and fitness.

In her free time, Katrina enjoys spending time with her two sons, Nicholas and Ran, hiking, throwing a football, or enjoying movie night at home with her family. She is excited about the next stage of her weight loss/fitness regimen and hopes this will help to inspire others to attain their goals as well.

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…and More Goodbyes!

…and a Heartfelt Goodbye

But…still "editor in chief"

Jenny Kerbs, valued fitness coach and friend to BodyBasics, is moving on. Both Jenny and her husband are headed to Waco, Texas to start a new chapter in their lives. Jenny plans to continue to work within the fitness industry and we look forward to hearing what path(s) she decides on. She has also agreed to continue writing the e-newsletter you have all come to look forward to every couple of months. This is a plus for the entire BodyBasics family who truly love this gal and aren’t quite ready to admit that she is gone.

Jenny joined Cécile and Chris in September of ‘04’ to start BodyBasics. She was a team player from the word “go” all the way up to her last day, March 31st, 2008. During the three and a half years she dedicated to BodyBasics, Jenny showed an ongoing desire to be her best. She would stay after weekly to talk with Chris or others in an effort to learn all she could. In fact, Jenny’s last week was probably one of her longest as she gathered information and made a point to hang around well beyond her end of day all week!

Along with her high level of service, Most of us will also continue to remember Jenny for her ear to ear smile. Her smile welcomed many a new client into BodyBasics, brought joy to clients and others who could use some, and made going to work out something to look forward to. We will all miss that smile.

Jenny, we wish you all the best as you part ways and head into an exciting new chapter. Thank you for your time at BodyBasics and thank you for your commitment each day to offer your best to the studio and your clients.

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Future Announcements and Events

Race for the Cure 2008 was a success for the BodyBasics Crew!

Thank you to all of our runners, walkers, and donators who participated in this year’s Race for the Cure event on April 6th, 2008. This year we ended up with 36 members of the BodyBasics Crew. Special thanks to Kelly Enochs and Susan Mannion who designed the logo for this year’s team shirt.

As a team we were able to raise nearly $2000.00 dollars for the Susan G. Komen Foundation. It is through collective efforts like this that we can all do our part to rid the planet of breast cancer, a wretched condition.

Special congrats to all who made this year their first year ever completing an organized 5K. It is a great achievement and something to be celebrated. We also offer a sincere pat on the back for those who ran competitively.

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Nutrition Corner

Hydration and Exercise - What You Need to Know!

It is that time of year again! The time of year where our Tucson temperatures reach over a scorching 100 degrees on most days of the summer. The time of year where people limit their outdoor activities to before the sun comes up to after the pavement has stopped sizzling for the day. It is also the time of year where your BodyBasics Fitness Coaches emphasize the importance of staying hydrated.

Hydration is important all year long, but because we live in the desert, the dry, hot summer weather brings an even greater need for more water to help keep our bodies healthy all summer long.

We have talked about the recommended amounts of water in previous newsletters, so the focus of this article is, specifically, on hydration and exercise. If you are curious about general recommendations of water, please refer to our 2006 July/August newsletter. Look for the title and subtitle, “Get Your Kicks – Drink up!”

Why Hydrate?

Research shows that optimal health is not possible without proper hydration. Staying well hydrated can provide many benefits to your daily life as well as possibly reduce certain diseases such as infections, kidney stones, and some cancers. It is essential that you stay hydrated throughout the day to feel your best and be your best, but it is especially important before, during, and after exercise.

Each person’s need for fluids while working out is different depending on individual sweat rates. We have clients who, after an hour workout, are barely glowing and others who break a sweat as soon as they open the door into our studio. The best way to determine how much water you are losing during your workout is to weigh yourself before and then again after exercise. Ideally, you should weigh the same. If the number is less, then you know you may not have consumed enough fluids. If the number is greater, then you possibly drank too much fluid. The general rule is that you do not want to drop below 2% of your body weight. Doing so can impair performance and create negative physiological consequences.

Have you ever noticed that some days your heart rate seems to be higher than usual? Or that it takes a longer amount of time to recover than normal? Have you ever felt a spontaneous desire to decrease exercise intensity and maybe end your session early? These are all signs of possible dehydration. When the body is dehydrated, the blood becomes more viscous (thicker) and therefore the heart has to work harder to pump blood through the body. The fact of the matter is proper hydration leads to harder, longer workouts, resulting in greater benefits and getting the most out of each workout.

Can you drink too much water?

The answer is yes. The condition in which too much water is consumed is known as hyponatremia or water intoxication. Hyponatremia, as well as dehydration, are serious conditions that, in severe cases, could result in death. Both of these illnesses are very uncommon. However, for most exercisers, dehydration and heat illness are far more common than hyponatremia. The average exerciser need not be too concerned about these conditions, but we do insist that you make sure you drink the proper amounts and types of fluids during exercise.

Determining your Sweat Rate

Most people will lose between 17 to 50 oz of sweat during an hour of vigorous activity. Of course, sweat loss depends upon the exercise intensity, exercise duration, fitness level, and environmental conditions (inside and outside the studio). Those who sweat lightly (less than 20oz/hour) can stay well hydrated by drinking very little water throughout their workout. Those who are heavier sweaters (50oz/hour or more) will need substantially more fluid replacement during their workout. The following formula will help you determine your sweat rate:

Sweat rate = ([preexercise body weight – postexercise body weight] + fluids consumed)/exercise time (in hours)

For example, Mary weighs 150 lbs before exercise. She completes vigorous activity for 45 minutes. While exercising, she consumes 12 oz of water. After exercise, she weighs 149.5 lbs.

We know that Mary lost 0.5 lbs of water during exercise. One pound equals 16 oz, so the half a pound she lost equates to a 8 oz loss of water during exercise. We also know Mary drank 12 oz of water, which she also lost in addition to the 8 oz. Therefore, Mary had 20 oz of sweat loss in 45 minutes.

To get Mary’s sweat rate, we have to convert her time into hours (45 minutes = 0.75 hours). Then we divide her sweat loss by her time in hours. 20 oz / 0.75 = 26.6 oz/hour

Mary’s sweat rate for a vigorous workout is approximately 27 oz/hour.

Once you have determined your sweat rate, you will have a better idea of how much fluid to consume during your workout in order to minimize water/weight loss. To make it easier, divide the amount of fluid needed to maintain weight during exercise by 10 to 20 minute intervals. Therefore, Mary should drink roughly 8 oz every 20 minutes to remain well hydrated.

What type of fluid is best?

Water

The best fluid for hydration is water. Water is readily available and most of the time, it is free of cost. However, research has shown that more people will adequately hydrate themselves when given a more flavorful option.

Fitness Waters

These waters are lightly flavored with few calories. Exercisers may do a better job at replacing their fluids when drinking a flavored beverage as opposed to their tasteless alternative of water. Most fitness waters market the fact that they include vitamins in their beverages. These vitamins offer no aid in hydration; however, they can be beneficial to one’s overall health.

Sports Drinks

Sports drinks have been getting a lot of bad press because of their supposed higher than desirable caloric values. But for those exercisers who workout at a high intensity for at least 60 minutes in duration and are looking to get the most out of every workout, those extra calories may be beneficial to their performance.

The calories in sports drinks are carbohydrates. Carbohydrates are the fuel for our muscles. Our bodies, on average, can only oxidize about 60 to 90 grams of ingested carbohydrates per hour. When too many carbohydrates are consumed, gastric emptying and fluid absorption are slowed down, which can lead to stomachaches and nausea. Therefore, sports drinks are specially formulated to provide the proper amount of carbohydrates needed. Check the labels of your sports drink and choose one that contains 14 to 17 grams of carbohydrates per 8 oz serving. For some exercisers, it may be a good idea to dilute your sports drink to ensure you are taking in the proper amount of fluid as well as carbohydrates.

Sports drinks are also beneficial due to their electrolyte concentration. The greatest electrolyte loss in sweat is sodium. Sports drinks will help replenish the sodium our bodies need to function properly. This sodium in the sports drinks may help the body retain more fluid that is consumed, resulting in better hydration during exercise. Depending on your sweat rate, you may consider choosing a sports drink for hydration during your workouts over water. Keep in mind, though, that for most exercisers, water is just fine for staying hydrated. Other options are to simply dilute your sports drink if you find that you do not need those extra carbohydrates during your exercise. Check with your BodyBasics Fitness Coach if you have questions.

The Bottom Line

In short, water is one of the most important nutrients we can provide to our bodies. We hope that by reading this article, you take with you a better understanding of how much water your body may need during exercise to stay adequately hydrated. As you become more aware of what a hydrated body feels like versus a dehydrated body, you will soon look just like your Fitness Coaches who carry a bottle of water with them wherever they go!

Have a great summer and drink up!

Resource: 

"Drink Up!  The Science of Hydration."  Stover, Beth, M.S., CSCS, and Bob Murry, Ph.D., FACSM.  American College of Sports Medicine’s Health & Fitness Journal.  March/April 2007.  p. 7-12. 

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Healthy Recipe - Coach Kathleen’s Breakfast Smoothie

This Breakfast Smoothie satisfies me in a way that traditional breakfast foods do not. It is high in quality protein and gives me energy.

Breakfast Smoothie
Adapted from Dr. Gabriel Cousens, M.D.
The Tree of Life Rejuvenation Center in Patagonia, AZ

In a blender combine the following ingredients:
1 heaping TBL Spirulina powder
2 TBL Whey powder
2 TBL ground organic Flaxseed

1 TBL Bee Pollen
½ large Apple or 1 medium Apple, chopped. I like Pink Lady or Fuji apples.
Approx. 5-6 ounces of purified water depending on how thick you would like your smoothie
Blend or frappe until smooth.
Yield: approx. 14 ounces
Enjoy.
Optional ingredients:
4 frozen Strawberries

¼ cup or less frozen Blueberries

Tip: put water in first, then frozen fruit.

I recommend Nutrex brand Hawaiian Spirulina Pacifica powder.

The following information comes from the book, Conscious Eating, by Gabriel Cousens, M.D.
Spirulina is about 70 % assimilable protein. It has all the essential amino acids in correct proportion. It has 14 times the daily dose of human-active B-12 (per 100 grams), contains vitamins, 17 different beta-carotenoids, enzymes, and minerals. Spirulina contains high food energy. It is considered a healing food. It is an excellent support for boosting the immune system.

Bee pollen is a vegetarian source of human-active B-12, most of the B vitamins, vitamins A,C,D, and E and all the essential amino acids and more!
 

I should mention that once a person can get past the deep, rich, healthy green color it tastes very good. Hey, green is the color of the heart chakra. Green is good.

Enjoy!

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Client of the Month: February

Cathy Burnes

Cathy has been a faithful part of the 6:00 group since her start with us in September of 2007. She is one of the first to arrive and always gives as much as she has to offer each workout. Her newfound muscles and restored bod are proof positive that she has been committed to maximizing her results.
Cathy, we are all very proud of you and thank you for being such a fun person to teach and encourage. Keep up the efforts!
Your Coaches: Chris, Jenny, Mike, and Kathleen

Client of the Month: March

Susan Mannion

Susan’s smile speaks volumes for her level of enthusiasm here at BodyBasics. She continues to challenge herself physically and the results speak for themselves. Susan has made dramatic improvements in her overall athleticism as well as her nutritional habits since her start in August of 2007.
Susan, you are such a joy to coach and we congratulate you for being this months superstar.
Your Coaches: Chris, Katrina, Mike, Jenny, and Kathleen

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Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Mike, Kathleen, Katrina and Jenny

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• March/April 2008 ·
• Volume 4, Number 2

In This Issue

• Hellos…
• …and Goodbyes!
• Future Announcements and Events
• Nutrition Corner: Fuel and then Refuel!
• Healthy Recipe—Coach Jenny’s Protein Fruit Smoothie
• Client of the Month: December
• Client of the Month: January
• Our Mission

Hellos…

We have added a new member to the Body Basics team! Mike Haas has joined us as our newest Fitness Coach. As a recent graduate of the Pima Community College Fitness Professional Certificate Program, Mike is excited to be here working as a Fitness Coach at Body Basics.

Mike is a Certified Personal Trainer (CPT) from the National Strength and Conditioning Association (NSCA). In his studies, Mike has had the opportunity to work with several different populations, ranging from cardiac rehab patients to young, competitive athletes. Mike is a strong believer that communication, commitment, and a positive attitude can turn goals into accomplishments.

Having lived in Tucson since he was nine years old, Mike attended the University of Arizona where he received his B.S. in Business Administration. Prior to getting into the fitness industry, Mike found success in sales and management positions (including owning a small business) by focusing on customer service.

In his free time, Mike enjoys enjoys working out, spending quality family time with his wife Kim, and trying to keep up with his two daughters’ aspiring athletic careers.

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…and Goodbyes!

As we say "hello" to one team member, unfortunately, we say "goodbye" to another. Bryon Lichtenhan has left Body Basics to pursue the wild! Currently, Bryon is taking part in a primitive living skills course in Washington State. There he is learning survival skills that include making knives out of antlers and flint, building shelter or teepees, and even tanning hides to make his own clothing. For those of us who know and love Bryon, we know that this is something he has wanted to do for a long time. He will definitely be missed, but we all wish him luck and are looking forward to hearing about his adventures when he eventually returns to Tucson.

Thank you to everyone who pitched in to help buy Bryon some wool clothing that will keep him warm until he has tanned enough hides to make clothing! He is greatly appreciative.

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Future Announcements and Events

BodyBasics wants you to be a part of our team!

The 10th annual Susan G. Komen Race for the Cure is scheduled for April 6, 2008. We want you to join us! The instructions on how to join our team are as follows…

1) Go to komensaz.org
2) Click on the “Register” box to the right
3) Click on “Register Here”
4) Continue through the registration process
**Remember to click on “join a team and scroll down to select “Body Basics Crew.”**

We look forward to racing with on you April 6th, 2008 for this great cause! Thank you for signing up with us and for helping us reach our goal!

Chris, Kathleen, Mike, and Jenny

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Nutrition Corner: Fuel and then Refuel!

As most of the newsletter topics go, we tend to write about subjects that our clients either ask us about or that we notice may need addressing to further ensure success in your health and fitness goals. This issue, we have decided to talk about the importance of energizing fueling prior to and after you workout. In other words, we want you to EAT before and after you exercise for best results, no matter what your goal.

Energize before exercise!

Eating before you exercise is very important. Some of you may have experienced what happens when you workout and have not pre-fueled properly. You may have felt lethargic, lightheaded, dizzy, and even nauseous. These are signs of hypoglycemia (low blood sugar) and are a direct result of not consuming enough food prior to your workout. Eating before you exercise will help energize your workout. Nancy Clark, MS, RD states in her Nancy Clark’s Sports Nutrition Guidebook, Third Edition, that there are four main functions of a pre-exercise meal/snack:

1) To help prevent hypoglycemia (low blood sugar) with its symptoms of lightheadedness, needless fatigue, blurred vision, and indecisiveness – all of which can interfere with top performance.
2) To help settle your stomach, absorb some of the gastric juices, and abate hunger.
3) To fuel your muscles, both with food eaten in advance that is stored as glycogen, and with food eaten within an hour of exercise (more on post-fueling later).
4) To pacify your mind with the knowledge that your body is well fueled.

Many people avoid eating before exercise because they believe they will be burning more of their fat stores when on an empty stomach. This is a myth. In reality, no matter what energy stores you are burning, if you have not fueled yourself properly prior to exercise, you will not have the energy to exercise as hard as you could if you had eaten a pre-exercise meal/snack. Therefore, you will be burning less of any stores, no matter if it is carbohydrate, fat, or protein. To truly reduce body fat, at the end of the day, you must have created a caloric deficit. This means arriving to your workout fueled and ready to be a calorie burning machine!

Other people may have concerns that pre-exercise food will cause upset stomach, diarrhea, and sluggish performance. Most likely, these intestinal problems may be caused by too much of the wrong kinds of foods. The best way to test what type of food works well for you prior to exercise is through trial and error.

How to properly fuel before exercise
Deciding on what to eat prior to exercise varies from person to person. Clark says that most people feel good results with 0.5 grams of carbohydrates (2 calories) per pound of body weight one hour before moderately hard exercise. (p. 99) Carbohydrates are certainly a must before exercise because carbohydrates are the primary fuel for our muscles. Here are some of Clark’s pre-exercise guidelines:

• On a daily basis, eat adequate high-carbohydrate meals to fuel and refuel your muscles. Snacks that are eaten within an hour of exercise will keep you from feeling hungry and will help maintain your blood sugar.
• If you will be exercising for 60 to 90 minutes without the ability to refuel during your workout, eat slowly digested carbohydrates such as yogurt, bananas, oatmeal, bean soup, lentils, and apples.
• If you will be exercising for less than an hour, snack on foods that digest easily, are high in carbohydrates, and low in fat such as, bread, English muffins, bagels, crackers, and pasta.
• Limit your intake of high-fat proteins, such as cheese omelets, hamburgers, fried foods because these foods take longer to empty from the stomach.
• Limit sugary foods (soft drinks, candy, sports drinks) because while the “sugar fix” may give you quick energy, you also may experience a drop in blood sugar during your workout that will leave you lightheaded and fatigued. • Allow enough time for your food to digest. Of course, everyone’s body is different, however, the general rule of digestion time is:

—Allow three to four hours for a large meal to digest
—Allow two to three hours for a smaller meal to digest
—Allow one to two hours for a liquid or blended meal to digest
—Allow less than one hour for a small snack to digest

Tips for morning exercisers

If you are a morning exerciser, you may be used to waking up and going straight to your workout. This behavior will have you exercising on fumes. Of course, everyone is different, but nutrition and exercise science tell us that you would most likely perform better if you eat something before you exercise. When you start a workout with low blood sugar, you will fatigue quicker than you would have if you had eaten something.

Deciding what to eat will be up to you and how your body responds. Some people feel great throughout the whole workout with simply a banana or a slice of bread. Some need more, such as a bowl of cereal or oatmeal and a glass of juice. If you are unsure, use the recommendation Clark gives above as a guide, 0.5 carbohydrates (2 calories) per pound of body weight, and see how you feel throughout your workout. For instance, if you weigh 150lbs, you could eat a bowl of cereal (with non-fat or 1% milk) and a handful of blueberries for a total of around 300 calories, most of which are carbohydrates.

Tips for afternoon/evening exercisers
The "secret" to keeping your energy high for your afternoon or evening workouts is to properly fuel your body all day long. This means spacing your meals out every three to four hours and eating a combination of carbs, protein and fat at each meal. Plan to eat a pre-exercise meal/snack within an hour of your session and follow Clark’s recommendation of 0.5 carbohydrates (2 calories) per pound of body weight.

Refueling is the key to recovery!

Just as eating prior to your workout is important, it is equally as important (maybe even more important) to eat after exercise. Refueling after you exercise is the key to recovering from the damage and stress exercise has put on your body. If you have exercised hard and feel stiff, sore, and tired, you may need to reevaluate your post-exercise meal/snack.

It is important that you replenish the nutrients your body lost during exercise. The first and foremost nutrient you should replenish is water. Ideally, you should have been drinking water before and throughout your workout to prevent dehydration. Continue to drink water throughout the day, testing your hydration levels by checking your urine color (if you are adequately hydrated, your urine should be a pale yellow to clear color).

Along with replenishing your water, carbohydrates should be the next important nutrient on your list. The best time to replenish the glycogen (the stored form of carbohydrates our muscles use for energy) used during exercise is within 90 minutes after the completion of your workout session. To do this, it is best to consume a high-carbohydrate meal/snack (about 0.7 grams per pound of body weight) immediately after exercise. Because different types of carbohydrates will affect glycogen replenishment rates, it is a fact that eating simple sugars will result in slightly faster storage during the immediate post-exercise period (about 15 minutes). This is why you may have heard us say that immediately after exercise is the best time to eat that cookie or brownie you have been craving! Of course, we also will always follow with, “everything in moderation.”

Your best bet
The general recommendation for a post-exercise meal/snack is a combination of a 4:1 carbohydrate to protein ratio. While consuming protein does not have much affect on your glycogen replenishment rates, it does in fact aid in the muscle recovery after a workout, especially strength training.

The bottom line is that when you exercise, it is important to remember that you are putting your body through a certain amount of stress. In order for your body to recover properly from that stress, you must give yourself the nutrients you need to assist in the rebuilding and repairing the muscle tissue.

Planning is the key to success!

As with anything you wish to make successful in your life, the key is to have a plan. Planning your pre and post workout meals is no different. In order to succeed and perform to the best of your ability during your workouts, you must fuel before you exercise. Plan to eat a carbohydrate-rich meal/snack at least one hour before exercise. Just as importantly, eating a high-carbohydrate meal/snack after you exercise will help your body recover, give you continued energy throughout the day, and help reduce stiffness and soreness to keep you coming back for more!

Resources:
Clark, Nancy, MS, RD, Nancy Clark’s Sports Nutrition Guidebook: The #1 nutrition resource for active people, 3rd edition. Sports Medicine Associates, Brookline, MA. 2003.

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Healthy Recipe—Coach Jenny’s Protein Fruit Smoothie

Many of you have inquired about the fruit smoothie that Jenny drinks in between clients or after workouts. Some of you have actually been brave enough to try it—and liked it! She has decided to share the "recipe" with all of those who have asked, as well as everyone else who is looking for a great post-workout burst of energy that is sure to help your body recover quickly and efficiently.

Jenny’s Protein Fruit Smoothie

• 1 C. frozen mango chunks
• 1/2 c. frozen blueberries
• 1 C. 100% pure orange juice
• 1/4 c. strawberry Kiefer
• 1 scoop Chocolate Whey Protein Powder (if you need more protein, use 2 scoops)
• 2–3 tsp. flax seed oil (optional)

Blend all the ingredients together (Jenny uses her Magic Bullet) until smooth and to desired consistency.

Nutrition Information (the following values are estimates):

Total Calories: Between 300–450 (depending on the type of fruit or the amount of flaxseed oil or protein powder).

Carbohydrates: 56 grams

Protein: 17.5 grams if one scoop of protein powder is used. 31 grams if two scoops are used.

Fat: 1.5 grams if no flaxseed oil is used. 17.5 grams if 1 TBS of flaxseed oil is used (16 grams from the flax oil)*

*16 grams of fat may seem like a lot, but the quality of fat is high. Flaxseed oil is full of Omega-3 fatty acids and Omega-6 fatty acids (i.e. good fats that are linked to all sorts of health benefits).

Notes on the recipe:

—Jenny gets all of the ingredients at Trader Joe’s except the protein powder, which she gets at Costco.

—Feel free to use any frozen fruit you want. If you would rather use fresh fruit, just add ice to get the frozen consistency.

—If you are looking to reduce some of the calories, omit, or use less of the flaxseed oil and/or use less of the orange juice and add water as needed for consistency. If you need more calories or more protein, include the flaxseed oil, the orange juice and use two scoops of protein powder.

Enjoy!

Client of the Month: December

Rick Weiss

Rick works HARD! Since starting at BodyBasics in March of 2006 Rick has dedicated his time here to putting out 100% effort. He shows a level of consistency that is to be celebrated and he always comes ready to give his best. More recent Rick has also made some terrific strides in both his nutrition and level of self-driven cardio sessions.

Rick we are all very proud of you for your commitment to being a healthy and vibrant person. Look in the mirror because that fit skier will soon be staring right back at you. Keep up the good work!

Client of the Month: January

Vicki Mulgrew

Her level of commitment and desire to give it her all every time she steps into the studio are why Vicki Mulgrew is this month’s sure pick for Client of the Month. Vicki first began her relationship with BodyBasics over 4 years ago when she partnered with a friend under Coach Chris’s watchful eye. Since then she continues to make BodyBasics her home and particularly enjoys the camaraderie and energy that flows every Monday, Wednesday, and Friday when Power Lunch is in action.

Vicki, Thank you for your continued dedication to us and to yourself. You are a joy for all of us to coach and we appreciate your level of commitment.

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Our Mission

To empower people to realize their innate abilities by providing an environment that nurtures, educates, and inspires.

Keep Up the Great Work!

We are very proud of all of you!

Chris, Jenny, Bryon, and Kathleen

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