July/August, 2010 • Volume 6, Number 4

In This Issue

• 10 Benefits of Resistance Training
• Nutrition Corner: 10 “Other” Sources of Protein
• Healthy Recipe: Quinoa-Stuffed Peppers
• Client of the Month: May ~ Richard Furash
• Client of the Month: June ~ Conrad Kelley
• News from Waco!
• iPod Music at BodyBasics
• 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 (Tue.)

Just for laughs…

I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.

Arnold Schwarzenegger

July/August 2010

10 Benefits of Resistance Training

Resistance training provides many benefits that can greatly improve our health when added to an exercise routine.It is an essential component in creating a healthy body and in adopting a healthy lifestyle.In fact, unless regular strength training exercises are performed, an individual may lose up to ½ pound of muscle every year after the age 25.It is for this reason, and more, that many physicians recommend resistance training to their patients as a regular part of their exercise routine. Exercise professionals also understand the importance of resistance training and very few programs are designed without the inclusion of this type of exercise.If you have ever wondered what all the hype is about, we hope this article will help you see how beneficial resistance training can be in your life.

1 – Increases lean body mass (muscle)

When you put your body through resistance training exercises, the fibers that make up your muscles undergo a certain amount of stress.This stress causes them to increase in size in order to meet the additional demands to the body.With repetition and consistency, the muscle fibers will continue to grow, resulting in an increase of muscle size, or hypertrophy.

This increase in muscle leads to more lean body mass and will help the achievement of a healthier body composition ratio of muscle to fat.

2 – More muscles can lead to less fat

As resistance training adds to your lean body mass, your body will become more efficient at burning calories.An increase of muscle will cause a rise in resting energy expenditure, or resting metabolic rate.In other words, the more muscle you have, the more calories you will burn at rest, as well as throughout your daily activities and exercise.Because most males naturally (or hormonally) have more muscle mass than females, they will often times lose greater amounts of weight more quickly than women when starting the same diet or exercise plan together.

3 – Aids in maintenance of weight-loss

We all know that calorie-restricted diet programs can result in rapid short-term weight reduction.We also know that 90% of the time, the weight lost comes right back on and more (for more on reasons NOT to diet, see the previous issue of The Pulse).However, research has shown that those who have adopted a healthier way of eating, in addition to adding exercise into their program, will be more successful in keeping the weight off during the maintenance phase. This is especially true for those who include resistance training in their exercise programs; again pointing at the fact that the more muscle we have, the more efficient our bodies will be at burning calories, and will therefore, result in a easier time maintaining weight.

4 – Improves self image

The majority of clients we see start off with a couple of goals in mind.First, is usually to lose weight.Second, is to “tone up.”Essentially, what we hear when someone says “tone” is that they are looking to add muscle and to lose body fat.This is the way to acheive muscle definition and including resistance training in your program will help you do just that.Resistance training increases the muscle mass in your body, which will aid in losing fat. Nutrition and cardio also play a necessary role in achieving the “toned” look, but without resistance training, the desired muscle definition will not develop.

When our clients start to visibly see the fruits of their labor in their muscle development, they cannot help but feel better about how they look.Their body starts to firm up resulting in their clothes fitting better; giving them more self-confidence about their appearance.

5 – Decreases risk of injury

Whether you are recreational exerciser, an athlete, or someone who is just trying to stay in shape, resistance training can help you stay injury free.The stronger your muscles are, the less pressure any stress on your body will put on your joints.For example, by keeping your quadriceps, hamstrings, glutes, and hips strong, you will be protecting your knee joints from potential injury. By keeping your abdominal and back muscles strong, you are protecting your spine from feeling the stress of everyday life. Having healthy knee joints and a healthy spine is important if we wish to stay active and mobile in our daily lives.

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6 – Improves posture

Good posture is something most of us have been taught to have since we were young.“Don’t slouch!”“Sit up straight!”“Pull that belly in!”These are reminders our loved ones told us would help us have better posture.They were right.To keep our shoulders back in order not to slouch, we have to engage the muscles in our upper back. To keep us sitting up straight, we need to use the muscles along our spine, as well as in our abdomen. And of course, to pull our bellies in, we need to contract through our “belt” muscles in our lower abdomen (known as the Transverse Abdominis).A great way to strengthen these muscles that are important to good posture is through resistance training; starting with lighter weights and/or bands and gradually increasing as you get stronger.

7 – Strengthens bones

The skeletal system consists of bones to which our muscles are attached.As resistance training puts stress on the muscles, the muscles then place more demand on the bones, resulting in increased bone mineral density.This is especially important in individuals at risk for the age-related disease osteoporosis.Although, osteoporosis is thought to affect mainly older women, it is important to understand that without consistent resistance training, everyone is at risk for muscle loss and therefore bone loss as we age.

8 – Improves outcomes for numerous physiological factors:

These factors include:increased blood glucose utilization, reduced resting blood pressure, improved blood lipid profiles, enhanced vascular condition.It has also been shown to improve function in post-coronary patients.In fact, a recent study was conducted on subjects with coronary disease.All of the subjects exercised five days as week for six months.The first group performed cardiovascular exercise three days a week and resistance training exercise two days a week. The second group performed cardiovascular exercise only for all five days of the week. Surprisingly, the first group, who performed resistance exercise two days a week, showed 50% more improvement in aerobic function than the cardiovascular exercise only group.The researchers explained that these results are due to the fact that stronger muscles have a positive impact on many body systems, such as: the skeletal system, cardiovascular system, gastrointestinal system, endocrine system, and neuromuscular system.A well-conditioned muscular system enables a physically active lifestyle, which can aid in the improvement of overall health.

9 – Increases adherence to exercise programs

While there are most likely studies proving this particular benefit of resistance training, we have learned this to be true through experience and client testimonials.While cardiovascular training is a vital part of an exercise program, it is also an exercise that is often times done solo.Unless you join a group, such as a running group, or you have a friend that is about the same fitness level as you are, it can be difficult to exercise with someone where you both are benefiting the same as you might on your own. When starting a program, this can be challenging, as we find it always helps to have some encouragement and accountability along the way.

Resistance training, on the other hand, is something that can be easily done with a friend or in a group where each person can train at his or her particular level.This sense of community that is found when working with others can help one adhere to an exercise program.The encouragement and accountability is also a big reason why exercise adherence is high amongst those who train with a Fitness Coach.

Another reason we think resistance training can help with exercise adherence is that measureable results can be seen within a short amount of time.Our clients feel stronger and can confirm that feeling by seeing their weights increase.Exercises that once were seemingly impossible to do suddenly feel a bit easier.This feeling of success keeps our clients happy and coming back for more!

10 – Improves quality of life

One particular client stands out in our minds when we think of resistance training improving one’s quality of life.This client came to us with a need to lose weight in hopes to help her knee pain.Unfortunately, most lower body exercises hurt her knees, making it challenging to gain strength in her legs. Her knees also made endurance exercise (i.e. bike, elliptical, treadmill) a struggle. Gradually, she worked her way up from 10 minutes to 30 minutes on the recumbent bike, which helped her strengthen her heart and burn more calories during exercise. We worked hard to find ways to strengthen her quads and hamstrings without hurting her knees, and eventually, her knee pain started to dissipate.This pain relief made a huge difference in her quality of life.She felt more confident walking, climbing stairs, and even getting up out of a chair.The most rewarding moment was when she came bounding through the doors with a big grin on her face.She told us how she and her husband had refinished a dresser that weekend. In order to stain the bottom part of the furniture, s he had to get down to the ground. When she went to get up, she popped right up without needing to grab onto anything or anyone for help.Both she and her husband were thrilled!Not more than two months prior, our client had tripped and fallen while walking by herself into Target and had to rely on the help of bystanders to get back up to her feet.She was mortified!Now, here she was, filled with the confidence that, if in the event that she were to fall again, she could most definitely get herself up off the ground with no problem!

This story is exactly how resistance training can improve one’s quality of life.

These are just 10 of the many wonderful benefits resistance training can have in our lives.The type of resistance training program you will need will depend on your goals.The good news is that it does not take much to produce results.The American College of Sports Medicine (ACSM) recommends the following:

• 8 to 10 exercises for the major muscles
• 1 set of each exercise (to start; then gradually work your way up to additional sets)
• 8 to 12 repetitions per set of exercise
• 2 or 3 nonconsecutive training days per week
• Full-range movements (pain free)
• Moderate speed movements (approximately 6 seconds per repetition)

Building a regular resistance training routine into your exercise program is essential in the quest for a strong and healthy body. It is sure to produce positive results in your life.

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Nutrition Corner: 10 “Other” Sources of Protein

Protein is a macronutrient that is essential in a healthy diet.Many people think that a high-protein diet is what they need to build muscle and lose fat.The key is to focus on the quality of foods containing protein, rather than the quantity.Many food sources that are high in protein are also high in fat, and can be especially high in saturated fat.Those sources usually come from animal proteins, such as beef, pork, chicken, turkey, and fish. Of course, you can cut back on the fat and saturated fat of these meats by choosing leaner cuts, taking the skin off, and trimming all the visible fat before cooking.

In our never-ending quest for more protein, the good news is that there is more out there then we may realize in forms other than meat.The following article highlights 10 foods that are good sources of protein and can serve as an alternative to animal meats in our diets.

1 – Whole grains.

Whole grains are praised these days for the fact that they are complex carbohydrates with superb fiber content; both of which are important for health.But the whole grain boasts more nutritional power than you may think. Certain whole grains pack a protein punch as well.

2 – Soy.

Soy products are a growing trend in America today.They have become a good substitute for dairy products because soybeans are very versatile and can mimic certain textures such as milk, cheese, yogurt, and ice cream.Soy products are also made into foods that can be used as a meat substitute, such as texturized vegetable protein (TVP).Soy is high in protein, but low in fat, making it a healthy alternative to meat.

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3 – Milk and Cheese.

Milk and cheese, as well as other dairy products are probably best known for their calcium content that helps us keep our bones and teeth healthy.In addition to being a good source of calcium, dairy products also offer us protein.Because dairy can also be a higher source of fat as well, a healthier option is to choose low-fat, or non-fat versions.Keep in mind, however, that often times when the fat is taken out of dairy, other additives, like salt, are added in to keep the flavor.Also, when choosing non-fat versions of dairy, be prepared for a change in texture. For example, skim milk is a much thinner consistency than its fuller-fat counterparts.Non-fat cheese will not melt the same in certain dishes as a full-fat cheese.We recommend choosing non-fat or low-fat dairy in foods where your palate can still enjoy the flavor, and simply limiting the amounts of higher-fat dairy you may choose to use.

4 – Eggs.

In the past, eggs had been put on the contraband list, especially for those watching their cholesterol intake.These days, more research has concluded that it may not be the cholesterol amount in foods that raise one’s body cholesterol, but that it’s the saturated fat in foods that are more of a contributor to high cholesterol numbers.Eggs contain both cholesterol and saturated fat, but they are also packed full of protein.

The majority of the protein is found in the egg whites, which have virtually no saturated fat, and no cholesterol.However, don’t fear the yolks just yet.They also contain a certain amount of protein, as well as some essential nutrients that the whites do not.Plus, the yolks give the eggs more color and flavor.A healthier way to eat scrambled eggs is to combine one whole egg with one or two egg whites.

5 – Lentils.

Lentils, part of the legume family, are considered one of the world’s healthiest foods.They are most highly produced and consumed in India where they are typically served at every meal.Lentils are packed with protein along with cholesterol-lowering soluble fiber.They are also loaded with vitamins and minerals as well as disease-fighting antioxidants.

Lentils are tasty and filling and can be used as a side dish, or as a vegetarian main dish.There are different varieties ranging from red, to yellow, to deep black; each containing their own mix of essential nutrients. Although they are not yet a staple in our American culture, lentils are sure to start making a more regular appearance at our dining tables as we continue to become a more health-minded nation.

6 – Greek yogurt.

A few years ago, it was next to impossible to find Greek yogurt at the grocery stores.Now, the shelves are lined with all different brands and styles of Greek yogurt.Yogurt, in general, has increased in popularity because it contains probiotics, which are thought to help with digestion and intestinal health.Greek yogurt, however, has gained popularity due to the high levels of protein and the creamy texture it provides.

Greek yogurt is basically “regular” yogurt that has been strained.Therefore the “watery” substance you see in your regular yogurt is not present in Greek yogurt, leaving a more thick and creamy texture.This process also eliminates extra sugar and condenses the product, leaving a more concentrated amount of nutrients, like protein.

There are many different brands of Greek yogurt available.Check the labels to compare the protein and sugar levels to decide the best choice for you.Below compares the Stonyfield Farms brand of yogurt; their non-fat Greek yogurt to their non-fat “regular” yogurt.

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7 – Nuts.

Nuts are a great choice because they provide a hefty dose of heart-healthy fatty acids and antioxidants.Certain nuts, like almonds, also contain high amounts of fiber.Nuts are an easy way to add a bit of crunch to a snack or meal, and that crunch will give you an extra dose of protein too.These tasty treats should be included in your daily diet, but only in moderate amounts.Although, they are loaded with healthy nutrients, nuts are also very high in calories. On average, a handful of nuts (about ¼ cup) will give you 200 calories. Aim for about one to two handfuls a day, depending on your caloric need.Eat them on their own, or sprinkle nuts on your yogurt, oatmeal, cereal, and salads.They are delicious raw or try toasting them to bring out the intensity in flavor.

8 – Seeds.

Seeds, like nuts, pack a powerful nutritional punch.They contain high amounts of the desired unsaturated fats, as well as a number of vitamins and other heart-healthy nutrients.Seeds can also be an easy way to add a bit of protein to your diet.As nuts, seeds are high in calories and serving sizes should be limited to about ¼ cup, providing around 200 calories.

9 – Beans.

Beans, along with lentils and dried peas, are members of the legume family.They are full of protein and fiber and are essential in a meat-free diet.Aside from soybeans, most beans average about 15 grams of protein per cup.They are a healthy addition to foods such as soups, salads, omelets, burritos, casseroles, pasta dishes, etc.

10 – Greens.

Greens are not usually thought of as a quality protein source.But, remember “Popeye” who would eat cans of spinach to help keep his muscles strong?Turns out, he knew what he was doing.The good news is that greens actually do have a good amount of protein; it just depends on how much you are able to eat.

Eating vegetables raw will help keep many nutrients in their highest quantities when some may be lost through the cooking process.However, cooking greens can add more protein to a dish, simply because it is easier to eat larger portions when the greens are cooked.For example, it is more feasible to add 2 cups of cooked spinach to a dish, rather than eat 2 cups of the raw, leafy green.This is not to say that greens should be eaten cooked instead of raw, but rather to make sure to include a combination of the two in your diet. When specifically looking for more protein, think about adding cooked greens.

Eating a meat-free diet can be very healthful.It is important, however, that you are well educated in what foods provide adequate amounts of protein and nutrients, so you will not become deficient.It is nice to know that protein is plentiful in foods other than meat.

Resources:

Calorieking.com

VegSoc.org

WHFoods.com

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Healthy Recipe: Quinoa-Stuffed Peppers

From Vegetarian Times Issue: February 1, 2009 p.66

This dish freezes well for future meals.

Ingredient List

Serves 8

• 1 medium onion, finely chopped (1 cup)
• 2 Tbs. olive oil
• 2 ribs celery, finely chopped (1/2 cup)
• 1 Tbs. ground cumin
• 2 cloves garlic, minced (2 tsp.)
• 1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
• 2 15-oz. cans diced tomatoes, drained, liquid reserved
• 1 15-oz. can black beans, rinsed and drained
• 3/4 cup quinoa
• 3 large carrots, grated (11/2 cups)
• 11/2 cups grated reduced-fat pepper Jack cheese, divided
• 4 large red bell peppers, halved lengthwise, ribs removed

Directions

1. Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
2. Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
3. Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.
4. Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.

Nutritional Information

Per 1/2 stuffed pepper: Calories: 279, Protein: 14g, Total fat: 10g, Saturated fat: 3g, Carbs: 36g, Cholesterol: 15mg, Sodium: 518mg, Fiber: 10g, Sugars: 9g

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Client of the Month: May ~ Richard Furash

Richard has lived in Tucson since 1993 after moving here from Framingham, Mass. He teaches finance and accounting classes at the University of Phoenix. His wife, Marge, first brought him to BodyBasics because she thought he could learn something and he says she was right! Richard loves that his trainers know him and push him to be the best he can be. He is especially proud of his endurance and his increased speed on the softball field. He also enjoys cycling and playing with his grandkids.

Richard knows that, “Fitness is a journey, not a destination and you can be better at the things you’re not good at.” Not everyone likes them, but his favorite exercise is inchworm push-ups. Richard’s biggest challenge is eating well. His healthy tip is to: Never leave the table full, quit when you are satisfied and drink a ton of water.

We appreciate Richard for his steady commitment to fitness. He has learned to push hard and hold himself to a higher standard during his workouts. He has become a leader in his group class. Congratulations, Richard on being selected as our client of the month.

Client of the Month: June ~ Conrad Kelley

Tucson native, Conrad K. currently works as a laboratory technician. When he’s not working or working out, Conrad writes, reads, and spends time with his three-year-old German Shepard, Ruby. He tries to resist temptations from foods that would inhibit his performance and overall goal by eating an assortment of fruits and whole foods.

Conrad came to BodyBasics with his goal of getting into shape to become a Fire Fighter. He sought out for help when he realized he couldn’t reach this goal on his own. Since then, his mission has been to increase his endurance and decrease body weight. He was skeptical of trying just any old gym and becoming a no name face and did some looking around. After finding our website, Conrad knew this was the place for him and has been faithfully attending the group workouts for the past seven months. He is amazed by the trainer’s focus on each client’s individual needs even in a group setting.

The progress he has made is truly inspirational. When he first started with us getting through a workout was tough. Now stronger and in better health, Conrad not only completes the workout but he incorporates a 40 pound weight-vest into his routine AFTER doing an hour of cardio! He has really emerged as a leader in the classes. Conrad says to, “mach schau” (which means to make show) in your routine. He says, “To always challenge yourself and test your limits and follow it up with eating right, that is what mach schau means and working out isn’t easy, meeting your goals isn’t easy. People need to ditch the Hollywood mentality and realize that health and wellness takes work.”

We couldn’t be more proud of you, Conrad. It has been a joy to watch your progress. Congratulations on being selected BodyBasics Client of the Month.

News from Waco!

Jenny is currently in her fifth month of pregnancy and loving every minute of it! The due date is still on for October 22 when she and her husband, Jason, will get to welcome their little baby GIRL into this world!

Thank you to everyone for all the well wishes! We are so excited about this time in our lives!

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!

Thanks from your BodyBasics Crew

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May/June, 2010 • Volume 6, Number 3

In This Issue

• 10 Reasons to STOP dieting NOW!
• Nutrition Corner: 10 Healthy Habits to Incorporate into Your Life Now!
• Healthy Recipe: Oatmeal Chocolate Chip Cookies
• Client of the Month: March ~
• Client of the Month: April ~
• BodyBasics Crew 2010: Race for the Cure Results!
• News from Waco!
• iPod Music at BodyBasics
• 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 (Tue.)

Good habits are worth being fanatical about.

John Irving

May/June 2010

10 Reasons to STOP dieting NOW!

It seems that everywhere we turn these days, another weight-loss “expert” is trying to sell their newest solution to our overweight society. Whether it is in the form of books, DVDs, online programs, or infomercials, our lives are inundated with diet and exercise advice on the newest ways to lose weight now! Weight loss clinics are popping up all over the place promising a 40-pound weight loss in just 40 days! All you have to do is follow this incredibly restrictive diet, do not exercise, drink a mixture of water, lemon juice and maple syrup for three days, do not eat carbs, inject yourself with a hormone every day, and take these appetite suppressants to keep your hunger under control and you, too, can have your dreams come true!

Sounds awful, doesn’t it? So why do we put ourselves through this time and time again? It comes down to the fact that our desire to be thinner is greater than the misery we subject ourselves to every time we start another diet. Let’s face it, diets are not fun. Yet, often times, we feel it is the only way we will ever lose weight. And when the pressure is on, for instance your daughter is getting married, or you have a high school reunion coming up, the desire to look your best can overtake all common sense and you find yourself desperately turning to the “quick fix” – the diet. Maybe it is a new diet you want to try because your friend has had so much “success” with it. Or maybe you turn to your old stand-by diet that has “worked” for you in the past. The important thing to realize is that if these diets really and truly work and people are successful with them, then why do we seem to always find ourselves back in the same spot we have been many times before – wanting to lose the same weight (and sometimes more) we have wanted to lose before? This is because, in reality, diets do not work.

Diets do not work for one main reason; they do not provide life-long change. We do what we need to do to stick with the diet for a certain amount of time, or until we lose all we want to lose for the time being. Then, sooner or later, we slip back into our old ways of eating. Before we know it, we have re-gained the weight (and often times, a few pounds more).

It is for this reason, and the following nine more, that we want to put an end to this dieting epidemic to help you achieve your weight loss goals by saying “goodbye” to dieting once and for all.

10 Reasons to Stop Dieting Now!

1) Lose muscle, re-gain fat

Most of us know (unfortunately, by experience) that when we actually lose weight by following a diet, it is not long after the diet is over that the pounds we lost will come back and usually with more in tow. When you lose weight, you are not just losing body fat. Water and muscle are also lost in the process. Exercising regularly and keeping up a weight-training program will minimize this muscle loss, but as body mass decreases, there will still be a certain amount of muscle that is lost with every pound that disappears off the scale.

Once the weight is lost, and the diet is over, old habits will quickly sneak back and the weight you hoped was long gone comes flying back! Unfortunately, most of the weight that is put back on is in the form of fat. Therefore, your body composition changes resulting in a higher body fat percentage, even if you weigh the same as you did prior to dieting.

2) Yo-yo dieting can affect your metabolism

This is one of those “truth or myth” statements that we hear quite often. The fact is, there are both truth and myth to this claim. It is true that dieting can affect your metabolism, but is it myth to believe that your years of yo-yo dieting has totally ruined your ability to lose weight. As mentioned previously, when weight is lost and then gained back, a certain amount of muscle (lean body mass) is lost, and fat is regained in its place. This changes your body composition, which changes your metabolism. Muscle is much more effective at burning calories than fat is, so therefore, the more muscle you have more calories you will burn during exercise, at rest, in your sleep, etc.

It is true that years of yo-yo dieting will make it more difficult to drop pounds in the future. This is due, mainly, to the change in body composition (and of course, nutrition and activity levels) over the years. But, this does not make it impossible to lose weight. The equation of calories in vs. calories out still applies at any age and/or dieting experience.

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3) Diets are too drastic for long-term success

We’ve all heard those words, “The diet starts Monday!” They are usually said with a chuckle at the same time that last piece of pizza, or last basket of fries are being devoured on Sunday. Your body and, more so, your mind can be very resistant to change, especially if its drastic. Diets are restrictive, and do not leave a lot of room for error. This may work for a short period of time, but in the long run, it is not conducive to most lifestyles. The goal of the diet is to get you to lose weight quickly and feel like you are having success. The more drastic the changes, the more drastic the effects will be – but not for long. Small changes, while more effective over time, take longer to produce results and many people think they do not have the patience to stay committed for a longer period of time.

4) Diets are a temporary fix to a possible deeper issue

A client once told me that diets have always been easy for her because she feels like she can stick to anything for a short period of time. It is the idea of making life-long changes that scare and overwhelm her. The problem with this thought process is that she is never released from the vicious cycle of dieting, feeling deprived, putting weight back on, feeling like a failure, then dieting again. This cycle is not healthy for her body or her mind.

The truth is, if you lose weight by temporarily changing what made you gain the weight to begin with, you are only scraping the surface of the underlying issue. Once the weight is gone, the emotional issues and other life challenges will still be there and, unless addressed, will ultimately result in the weight returning.

5) Diets are “all or nothing”

As mentioned before, diets do not leave a lot of room for error. Life happens, and things come up that may prevent you from following the diet as closely as you had hoped. If you find yourself “cheating” or eating forbidden food, you may feel that all is lost and you have ruined your chances of losing weight for that day. Then that one day then turns into a week, a month, and maybe more. Pretty soon, you are right back to saying to yourself, “The diet starts Monday. ”

6) Diets do not focus on life-long change

We continue to emphasize that diets are temporary. They are not meant for long-term success. If dieters lost weight never to gain it back again, the dieting industry would go bankrupt! Besides, along with most diets comes the feeling of dread and deprivation. Diets are not fun and they tend to make any event involving food a stressful experience. More importantly, most diets do not empower the dieter with healthy lifestyle tools they can use in their “real” life after the diet is over.

7) Diets are socially awkward

When someone is on a diet, it seems that the whole world finds out sooner or later. It can be very obvious if you know the person well because their eating habits have done a complete 180. Others may learn about the diet because the dieter will tell them. Perhaps they feel strange that they are not eating the food that everyone else is, and they need to give an excuse for their behavior. Whatever the reason, diets definitely make social outings that involve food, very stressful.

Recently, at client told me a story where a group of friends got together for their weekly “ladies night out” dinner. One woman was on a new diet of only 500 calories a day, which was made up of lean protein, and one to two cups of vegetables (depending on the veggie). At dinner, the woman ordered a dry chicken breast. She specifically requested no veggies (she had already eaten her share for the day), and no other sides. When the meals arrived, there was her dry chicken breast, sitting all alone on the plate. My client said it was rather silly looking and was not appetizing at all! The rest of the night, the diet was all her friend could talk about. Her energy was low, she did not look as chipper as she usually did, but she could not stop talking about all the weight that she was losing. My client confessed that it made for an unfortunately unpleasant evening.

There is a reason it’s called “Fad” dieting

Fads come and go. Diets come and go. It seems that what was once old is now new again. From the no carb/low carb/some carb, to the cabbage soup, grapefruit, and HCG diets, what was popular in the past, comes back around and re-packages itself for a new generation of weight-loss seekers.

The one “diet” that is not a fad is healthy eating. Nutrition advice changes slightly from time to time, but for the most part, the recommended foods for healthy eating have stayed the same for years. We have to keep reminding ourselves that if healthy eating can keep us from gaining weight, then it can help us in losing weight. And you can be assured that this is one diet that will not go out of style.

9) Diets make you feel like a failure

We have often made the comment that diets are meant to make you fail. They give you the temporary taste of success, and then ultimately, you fail by re-gaining all the weight you have lost. Not only can this reek havoc on your health, but it can play with your mind, making you feel like a total failure. In fact, diets are designed to make you think that the only way you can ever lose weight again is by going on a diet; that you cannot possibly do it yourself. This, however, is not the case and we want to help give you the confidence that you can do it without dieting (see the following article, “10 Healthy Habits to Incorporate into Your Life Now).

10) You become your own worst enemy

After time and time again of going on and off diets, you may soon begin to feel that you will never reach your health and fitness goals. In fact, you might even convince yourself that your goals are not that important to you anyway. This can be dangerous because it leads you down the road of denial. If you continue down this path, in the future you may find yourself having gained more weight then you could ever imagined and feeling even more hopeless than you were before.

No one wants to deprive themselves of food and social outings with friends, feel like a failure, or become their own worst enemy. But, yet we allow ourselves to do all those things in the form of dieting. Wouldn’t it be better if we were able to reach our weight-loss goals by making simple changes in our eating and exercise habits, that did not make us feel deprived or like failures? You can do this. By adopting healthier behaviors in your life, you can make the changes that will ensure life-long healthy habits that will help you lose weight and keep it off for good. This is why we encourage you to take a good, long look at your dieting past, and say “sayonara” once and for all.

For tips on how to incorporate healthy habits into your life, be sure to read the nutrition article of this issue entitled, “10 Healthy Habits to Incorporate into Your Life Now. ”

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Nutrition Corner: 10 Healthy Habits to Incorporate into Your Life Now!

The list that follows is comprised of habits we have been told before can help us reach our goals of achieving a healthier lifestyle. For some, this may be new information. For others, think of this as a friendly reminder from your caring Fitness Coaches at BodyBasics!

1. Eat breakfast everyday.

Yes, it is still the most important meal of the day. A good breakfast can set the stage for the rest of your day. It is the meal that literally “breaks-the-fast” from the time you finish your evening meal until you wake in the morning and are ready to energize your day. There really should be no excuse for not eating breakfast. No matter what your mornings are like. Whether you have a very hectic morning, are not hungry in the morning, or are just not a morning person, anyone can grab something quick and that is easy to digest. Some examples are: a banana, a breakfast bar, or even a smoothie prepared the night before and all set to be whirled up in the morning on your way out the door.

2. Drink more water.

Water is one of the essential nutrients our bodies need to function efficiently. Not only does it keep us hydrated and refreshed, but it also keeps our joints lubricated, skin nourished, and blood flowing more smoothly. Drinking enough water will help you feel energized during your day as well as fend off food cravings that can disguise what may actually be signs of dehydration. Each person’s daily water intake need is different depending on size, activity level throughout the day, and environment. We recommend no less than 64oz of water a day (eight 8-oz. glasses). One simple method to estimate your daily need is to calculate half your body weight. That number is the amount in ounces to aim for, at least, each day. How do you know you are adequately hydrated?Check the color of your urine. It should be the color of light lemonade.

3. Resist the urge to finish your plate.

Many of us were raised to eat everything on our plates so as not to let any food go to waste. This is a learned behavior that has stayed with us throughout our lives. At the same time, serving sizes have doubled, tripled, and even quadrupled over the years!We have come to expect more for our money and are drawn to the good deal. Unfortunately, we are still finishing our now monster-size plates and feel that leaving anything behind is a waste. Resist this temptation! Here are some tips to doing this:

• Slow down. Eating more slowly will let your brain catch up with your stomach (about 15 minutes) and will help you decide if you are still hungry or if you are comfortably satisfied.
• Serve up your meals in the kitchen to resist seconds. When you cook at home, you are in total control of the size of the portions you put on your plate. Serve up healthful portions and leave the rest in the kitchen. If you dish up your meals at the table, you are more likely to reach for a quick second helping if they are only arm’s length away.
• When eating out, make it a rule to eat half of every meal you order. Most restaurant meals are two or three times (and more) the amount of food we really need. Split a meal with someone else at the table, or take the rest home for leftovers so you won’t feel like the food is going to waste and you are still getting your money’s worth.

4. Cut back on eating out.

These days, our lives are so busy that sometimes we just do not feel we have time to cook a healthful meal at home. So, we go out. If you are not careful, at the end of your week, you will look back to realize that you ate out more than you ate at home. This can be a dangerous habit because, let’s face it, restaurant food is not always the healthiest. We encourage our clients to eat more meals at home and pack lunches where they can control the quality of the ingredients and the amount of salt and fat used in the cooking process (both of which are at extreme levels in most restaurant food).

5. Eat small, frequent meals.

We have all heard that eating five small meals throughout the day is better than eating three bigger meals, but there is truth to this piece of advice. Eating more frequent, smaller meals spaced evenly apart during your day can help boost your metabolism. This is because, in doing this, you are sending a signal to your body that says it should use the food you just ate for energy since it will only be a few more hours before it will be fed again. Making this a habit will keep your energy levels high and help control your appetite at night when you may find you are hungriest – especially if you have not eaten regularly throughout the day.

Aim to eat every three to four hours, equaling about four to five times a day.

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6. Section off your plate.

Every time you eat, it is best to consume a combination of healthy foods that will nourish your body and keep you feeling satisfied for three to four hours until your next meal. The best way to do this is to eat a combination of lean protein, complex carbohydrates, and fruit and/or vegetables. Picture your plate of food. Half of your plate should be filled with vegetables and/or fruit. One quarter of your plate should be lean protein and the remaining quarter should be your whole grains. Most plates of food make the protein the star of the meal. We encourage you to re-arrange your plate to ensure the veggies and/or fruit take center stage.

7. Shop the perimeter.

While we are on the topic of fruits and vegetables, let’s talk about grocery shopping. The most healthful items that should make their way to your cart will be located around the perimeter of the store. Start off filling your cart with fresh vegetables and fruits, then make your way to the meats, breads, and dairy. It is safe to venture into the canned food aisles to pick up items like canned beans, fruits, and veggies (be sure to read the labels for sodium levels and added sugar). The cereal aisle can be good, as well, if you shop smartly and pick out a cereal high in fiber and low in sugar (less than 10 grams per serving). Make sure, however, to steer clear of the snack, cookies, and cracker aisle or the ready-made boxed meals aisle. Many of these foods are highly processed and have little nutritional value.

8. Order smartly.

If eating out is part of your lifestyle and you are unable or unwilling to cut back, then make it a point to order the most healthful meals you can. Many restaurants post their nutrition facts online, so you can educate yourself ahead of time and feel armed and ready when you walk in the door. Maybe you will learn that your favorite meal is really not worth the two day’s worth of sodium and a full day’s worth of fat. Some good, handy resources are the “Eat This Not That” series of books. These books help the consumer make educated decisions on what menu items to pick when attempting to eat healthier while dining in restaurants.

9. Get more sleep.

It is no secret that most of us operate daily on much less sleep than our bodies truly need. In recent research, scientists have studied the effects that too little sleep can have on certain hormones in our bodies. Leptin and ghrelin are two hormones that work together on a “checks and balances” type of system and are responsible for controlling feelings of hunger and fullness. One study found that those who sleep less than eight hours a night have higher levels of ghrelin, and lower levels of leptin which proportionately increased the subjects’ cravings for calorie-laden, carbohydrate foods by 45%.

In addition, studies have also shown that those who were able to log in more than six hours of sleep a night had less cravings for sugar or high-calorie foods. Plus, they had increased energy that helped them be more active throughout their days, which, in turn, burned extra calories!

10. Get moving!

Of course, exercise is key when adopting healthy habits into your lifestyle. The benefits of exercise are endless and studies continue to show that any level of exercise can make the difference in your day and your health. The important thing is that you are doing something you will stick with and make part of your lifestyle. Be sure to include weight training, cardiovascular exercise, and flexibility into your routine to get the most benefits all around. If you are not sure where to start, your Fitness Coaches at BodyBasics are always ready! Their knowledge and expertise are sure to get you headed in the right direction and do what we, as Fitness Coaches want for everyone – to just get moving!

Start incorporating these healthy habits into your life today!Take one at a time, and as you are successful with one, then add another. Pretty soon, you have so many good, healthy habits; you will quickly leave the other, not-so-healthy habits behind.

Resources:

http://www.webmd.com/sleep-disorders/guide/lose-weight-while-sleeping?page=3

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Healthy Recipe: Oatmeal Chocolate Chip Cookies

When adding healthy habits into your life, it is important to not deprive yourself of the foods you love. A better approach is to modify certain recipes to make them more healthful, but still satisfying. This recipe is an example of just this. It is a chocolate chip cookie recipe that has been altered to include more nutritional ingredients, at the same time promising a tasty treat! Enjoy!

From EatingWell: February/March 2005

These oatmeal chocolate chip cookies have the familiar flavors of brown sugar and chocolate, but get a sophisticated twist from tahini (sesame paste). Tahini helps to lower the saturated fat by more than 66 percent while adding a nutty flavor to an old classic.

• About 45 cookies
• Active Time: 15 minutes
• Total Time: 1 hour

INGREDIENTS

• 2 cups rolled oats, (not quick-cooking)
• 1/2 cup whole-wheat pastry flour, (see Ingredient Note)
• 1/2 cup all-purpose flour
• 1 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup tahini, (see Ingredient Note)
• 4 tablespoons cold unsalted butter, cut into pieces
• 2/3 cup granulated sugar
• 2/3 cup packed light brown sugar
• 1 large egg
• 1 large egg white
• 1 tablespoon vanilla extract
• 1 cup semisweet or bittersweet chocolate chips
• 1/2 cup chopped walnuts

PREPARATION

1. Position racks in upper and lower thirds of oven; preheat to 350°F. Line 2 baking sheets with parchment paper.
2. Whisk oats, whole-wheat flour, all-purpose flour, cinnamon, baking soda and salt in a medium bowl. Beat tahini and butter in a large bowl with an electric mixer until blended into a paste. Add granulated sugar and brown sugar; continue beating until well combined"the mixture will still be a little grainy. Beat in egg, then egg white, then vanilla. Stir in the oat mixture with a wooden spoon until just moistened. Stir in chocolate chips and walnuts.
3. With damp hands, roll 1 tablespoon of the batter into a ball, place it on a prepared baking sheet and flatten it until squat, but don’t let the sides crack. Continue with the remaining batter, spacing the flattened balls 2 inches apart.
4. Bake the cookies until golden brown, about 16 minutes, switching the pans back to front and top to bottom halfway through. Cool on the pans for 2 minutes, then transfer the cookies to a wire rack to cool completely. Let the pans cool for a few minutes before baking another batch.

TIPS & NOTES

Make Ahead Tip: Store in an airtight container for up to 2 days or freeze for longer storage.

Ingredient notes: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Tahini is a paste made from ground sesame seeds. Look for it in natural-foods stores and some supermarkets.

NUTRITION FACTS

Per cookie: 102 calories; 5 g fat (2 g sat, 1 g mono); 7 mg cholesterol; 14 g carbohydrates; 2 g protein; 1 g fiber; 45 mg sodium; 53 mg potassium

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Client of the Month: March ~

Florence Jaffe grew up in Brooklyn, New York where she was an elementary school teacher prior to retiring. She moved to Tucson fifteen years ago for a change of lifestyle. When she’s not working out, Florence enjoys attending University of Arizona seminars, theater productions, and concerts. She has spent lots of time as a volunteer in the community as well.

Florence feels that the greatest challenge to living a healthy lifestyle is applying the focus necessary to her nutrition and activity. Recently, Florence has re-dedicated herself to attending to her health and wellbeing. She has been consistently meeting her goals in terms of time spent doing her cardio and strength workouts as well as making healthy eating choices. She has been gently helped along in this transformation by her trainer, Chris. Florence appreciates Chris for his vast knowledge of health and fitness and his ability to assess and communicate ways for her to improve.

Congratulations on being selected for Body Basics Client of the month. We are so proud of your progress. It has been such a pleasure to witness your healthy change in attitude and increased effort. Keep up the good work, Florence.

Client of the Month: April ~

Next to the definition of the word dedicated there should be a picture of Virginia Piper. The word dedicated is defined as “1. devoted to a cause, ideal or purpose 2. given over to a particular purpose. Virginia is dedicated to the purpose of living the most fulfilling life possible. She is astutely aware of the mind/body connection. Virginia feels that if her nutritional input and physical output are put into balance she will enjoy a higher quality of life. Living her full life includes playing with her grand children, Italian language lessons, bowling, world travel and her two dogs Milo and Bianca. She plans to revisit her passion for oil painting too.

Virginia is the ideal client. She is incredibly strong and brings focus and determination to each workout. Virginia has a very positive attitude as well. Virginia has made great strides in her workouts. She is proud of the strength and endurance she has achieved and continues to work on her balance.

Virginia thinks Body Basics is the best place for people with serious physical challenges. She appreciates that her trainers develop a very individualized program and are sensitive to each client’s issues. Even still, the process is not easy. “Chris likes to see you sweat and that’s not something I even like to do! You have to be serious about doing your part. ”

Virginia, it is an absolute joy to work with you. Your trainers are so proud of your progress and wish you continued good health.

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BodyBasics Crew 2010: Race for the Cure Results!

Race for the Cure 2010 was a great success. Thanks to all of you who helped us raise funds for such a great cause. Special congrats to Conrad who ran his first competitive race ever!

Thanks again to all who supported BodyBasics Crew 2010.

News from Waco!

Your Newsletter Editor/former Fitness Coach has some exciting news! My husband, Jason, and I (Jenny) are soon-to-be parents for the first time!Little Baby Kerbs is due to grace us with his or her presence on October 22, 2010. We are so happy to continue to be part of the Body Basics family and are thrilled to share this exciting news with all of you.

In this picture, I am 13 weeks pregnant and am wearing the very same shirt my mom wore when she announced she was pregnant with me!

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., Maureen, Mike D., Jenny, Alex, and Terry

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March/April, 2010 • Volume 6, Number 2

In This Issue

• 10 Ways to Reach Your Health and Fitness Goals
• Nutrition Corner: 10 “Superfoods” for a Long and Healthy Life
• Healthy Recipe: Black Bean Omelet
• Client of the Month: January — Drew Donnellan
• Client(s) of the Month: February — Bill & Heidi Baker
• BodyBasics Crew 2010: Sign Ups Now!
• iPod Music at BodyBasics
• 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 (Tue.)

Many people fail in life, not for lack of ability or brains or even courage but simply because they have never organized their energies around a goal.

Elbert Hubbard

Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.

Aristotle

March/April 2010

10 Ways to Reach Your Health and Fitness Goals

As we enter the third month of the year 2010, all the positive changes we resolved to do in the new year still feel attainable, whether or not we have been following through with our resolutions. Because this is the year of 10, our newsletter theme is focused on providing you helpful information in the form of lists of 10. Before you make or re-adjust your health and fitness goals, consider the following 10 ways that may help you be more successful in attaining your goals this year.

1. Positive self-talk.
   Support and encouragement come in all different shape and forms; from other people and from within. Fortunately and unfortunately, we can listen to ourselves a little too much when it comes to critiquing our own progress. We tend to focus on the fact that we are our own worst critic; but it is important to realize that in order to succeed, we must also be our own biggest fan. This is because we are the only ones who can truly know what we are doing every second, minute, hour, and day that may be supporting our sabotaging our goals. Sadly, most weight-loss programs begin with negatives attitudes and feelings about our own self image. We become angry with ourselves for letting things get to this point. We cannot believe we have let ourselves “go” for this long. We vow to make a change, and often times this change is drastic, as if to “punish” ourselves for all the wrong we have been doing. This “tougher than tough love” self-talk is only setting us up for failure. Feeling this way, will only increase feelings of resentment, deprivation, and hopelessness. It is very counterproductive because energy is spent feeling this way, when that energy could be and should be put towards action steps that will help your achieve your goals.
   It is important, however, that we not ignore these feelings, since feeling this way is what is driving you to make change in your life. The key is to recognize your strengths and weaknesses and learn to work with them in efforts to achieve your goals. Here are a few ways to do just that:
   1. Don’t say anything to yourself that you wouldn’t say to someone else
   2. Look at the whole picture. Focus on what is going right and not just what is going wrong
   3. If you “mess up,” do not dwell on it. Simply acknowledge it, learn from it, and move on
   4. Learn to reward yourself for changes seen off of the scale. Celebrate positive attitude changes that result in or are a result of more encouraging self-talk
2. Seek outside motivation.
   Even if it is our own motivation that is ultimately going to be what dictates our level of success, we all can benefit from a little help from outside sources as well. Do not be afraid of telling your friends and family members about your goals. In fact, make it a priority. Many times these people will help you stay accountable, whether they say anything or keep quiet. Because you have revealed your goals to them, and because they care about you, you know they will be watching and will, hopefully, be the encouragement you might just need to get through tough times when they arise. An added bonus would be if one of your friends or family members has a similar goal; then you can be each other’s support system.
3. Seek assistance from a professional.
   Sometimes, we may have the best intentions and all the motivation in the world, but have no earthly idea where to start. There are many self-help websites, magazines, and books available with loads of information on exercise and nutrition. While these may be a great place to help you get started, it is important to understand that one size does not fit all. Most articles and recommendations are written for the “general public.” This is where a health and fitness professional can be invaluable. A qualified* professional will sit down and talk with you in detail about your goals, your obstacles, your health history, and your exercise experience. From this information, he/she should be able to develop a plan that will help you reach your goals in the most effective and efficient way for you.
   *When searching for a qualified professional, look for highly regarded certified and/or degreed individuals from established health and fitness organizations and programs. Top of the line certifying groups are: The American College of Sports Medicine (ACSM), The National Strength and Conditioning Association (NSCA), The National Academy of Sports Medicine (NASM) and American Council on Exercise (ACE). If you are looking for strictly nutritional aid, verify that the professional has a MS degree and is a Registered Dietician (RD).
4. Make short-term goals.
   Most of us start on our health and fitness journeys with an ultimate goal in mind. In fact, it is this goal that gives us motivation to begin in the first place. But if one’s goal is to drop 50+ pounds, and they learn that realistically, to do it the right way, they will be losing about one pound a week, 50 weeks can feel like an eternity. This is why it is important that while focusing on the long-term goal, we learn to create short-term goals that will help us feel success and therefore, keep us motivated along the way. Aim for creating goals that can be attained in 6-8 weeks and others that can be met in 1-2 weeks. Remember daily goals, too. Reaching these smaller, more attainable goals, can give you the boost needed to endure the seemingly endless weeks, months, or years ahead.
5. Include the three main aspects of a fitness program: weight training, cardiovascular training, and flexibility.
   It is a well known fact that exercise is a key component to any weight loss and/or health and fitness achievement program. Often times, however, cardiovascular exercise takes precedence in one’s workout plan, over weight training and even flexibility. It is true that cardiovascular exercise is very efficient at burning the most amounts of calories in a shorter amount of time, given your heart rate is elevated to an appropriate level. However, the more lean body mass (muscle) you have, the more easily your body will burn those calories, as well as the extra stored calories we know as fat. Weight training will also help keep you strong and at a lower risk for injury. Flexibility is also very important because the tighter your muscles are, the weaker they may be and therefore are at more of a danger for strain or injury. Gaining flexibility will also help your body move the way it is
   supposed to and help keep your joints healthy. It is very important to include all three of these components when looking to improve your fitness. One is certainly not independent of the other. In fact, all of these components work together to help your body become one fit, lean, limber, fat-burning machine.
6. Do what you enjoy.
   We all want to do what we like. Unfortunately, exercise has been labeled as something that we know we have to do, we just do not always want to do it. If you feel this way toward exercise, we encourage you to try different activities until you find something that you actually enjoy. Because the more we enjoy something, the more likely we are to do it and therefore, be more successful at reaching our health and fitness goals. Try exercising with a friend, hire a personal trainer (*see above for recommendations on choosing a fitness professional), take an exercise class, or use cardio equipment and listen to music, an audio book, or watch TV to help pass the time. If you simply do not enjoy exercising in a gym, take your fitness outside the gym. Pick up swimming, hiking, biking or even rock-climbing. There are plenty of outdoor “boot camp” style workout programs offered these
   days. Or simply, plan a daily walk in your neighborhood.
7. Cross-Train.
   While it is important when starting an exercise program, that you find something you enjoy, you may find that as you continue to gain fitness, you will more feel adventurous and decide to try another activity. This type of “cross-training” is greatly encouraged. Cross-training can help your body continue to gain fitness because it will challenge it in ways that your current training program may not. Cross-training can also help prevent boredom which will keep you on track toward your health and fitness goals.
8. Participate in community and charity fun walks/runs.
   Getting up early on a Saturday or Sunday morning, pulling on your walking/running attire to face traffic and crowds in blocked off streets downtown may not sound like your ideal way to spend a weekend morning. However, if you have never participated in a community fun walk/run, we think you will be pleasantly surprised. It is incredibly rewarding as well as beneficial. Just being surrounded by a crowd of other fit-minded people can do wonders for energizing you in your journey towards health and fitness. Plus, most of the walk/runs raise money for a particular cause, and this too, can make you feel good that your exercise is going to help raise awareness or even find a cure. Often times, there are teams you can join to walk/run the event together, which makes the experience even more fun! Check out the information (below) on the BodyBasics team that participates in the Race for the
   Cure every year. Be a part of our team, and you will receive a t-shirt to show off your BodyBasics pride!
9. Be an encouragement to others.
   Have you ever noticed that if you are the one who needs encouraging, some days it can be hard to muster up the energy to even smile? Yet, if suddenly, you come across someone who also needs encouraging, perhaps more than you, you somehow find the extra boost of energy needed to offer encouragement to them. This is a very powerful tool and can be used to help you successfully achieve your goals. As you continue on your journey, and learn more about your struggles as well as successes, look for opportunities to share your experiences with others who may benefit from hearing your story. Talking about where you have been, and how far you have come can not only encourage others, but it can give you confirmation that you really are headed in the direction toward your goals. This can be very a very satisfying experience and can keep you moving forward preventing you from slipping back into old
   habits.
10. Allow yourself to succeed.
    Many of us have been down this road before. We have set goals, made steps toward achieving those goals, and then, for some reason, life gets in the way, and we fail at ever really coming close to reaching our goals. In fact, some of us have done this so frequently, that the feeling of failure has actually become familiar. It is something we are accustomed to and feels almost comforting simply because it is known. If this is something you have experienced in the past, it may be that when you actually start to succeed, you panic. You will have reached uncharted territory and this can be scary. In fact, if you are not aware of this potential feeling, you may find yourself subconsciously sabotaging your efforts toward success. Therefore, we suggest that you prepare for the possibility that you may feel this way. Then remind yourself that this is truly what you want and that you are working
    hard for this goal. Really pinpoint what fears you have and work through them. Talk to friends that may have had similar experiences, keep a journal, or turn to websites that have message boards where you may be able to connect with others in your same situation. However you choose to get through this time, know that this is just another obstacle and it is certainly one you can overcome to allow yourself to feel the sweet success you deserve!

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Nutrition Corner: 10 “Superfoods” for a Long and Healthy Life

Many times when we begin a nutritional overhaul of our current diets, we tend to focus on eliminating certain “bad” foods. It is true that making healthy choices can mean ridding our pantries of processed foods and sugary snacks, but it is also important to emphasize bringing the “right” foods into our homes and our bodies. The following is a list of 10 foods that have been selected by the authors of “Eat This, Not That” 2010 edition. These foods are superfoods that can help improve your health and prevent disease.

1. Eggs. The egg as a whole is so great because it is a nutritional powerhouse. For a mere 72 calories, one large egg yields 6.3 grams of high-quality protein and a load of vital nutrients including: vitamin B12, Vitamin A, and Vitamin E. Once thought to be a no-no for those who battle high cholesterol, new research is helping the egg make a comeback in healthy diets. New studies have shown that those who eat at least four eggs a week had significantly lower cholesterol levels than those who ate less than one. The once feared egg yolk has proven to have little impact on one’s cholesterol levels. That being said, the yolk is the source of the fat and saturated fat in an egg, so eating in moderation is advised. The egg whites, however, are the source of protein in an egg, so if you are looking to add more protein in your diet without the added fat, the whites are the way to go. If
   you are not excited about separating the yolks from the whites by hand, look for egg whites in a carton in the refrigerated section of your grocery store.
2. Green or White Tea. A study published by the American Medical Association in 2006 followed more than 40,000 Japanese adults for 10 years. After seven years, researchers checked in with the subjects and found that those who had been drinking five or more cups of tea per day were 26% less likely to die (of any cause) compared to those who averaged less than one cup per day. Another study measured the effects of tea on weight management. At the end of a 12-week study in Japan, those drinking green tea had significantly smaller body weights and waistlines than those in the control group. Scientists believe the antioxidants called Catechins explain these findings. Catechins are found very concentrated in the leaves of tea plants and have been shown to be effective in preventing disease and boosting metabolism. It is recommended to drink up to four cups per day. If you are concerned about
   the amount of caffeine in green tea, opt for white tea, which is naturally lower in caffeine levels.
3. Garlic. This aromatic ingredient is used in many dishes and tastes oh-so-good roasted, sautéed, and even raw in dips and spreads such as hummus and pesto. Not only does it add wonderful flavor to foods, it can also boost your health. Garlic contains an antibiotic and antifungal compound called Allicin. This chemical, which helps keep garden pests away, is very beneficial in your body for fighting diseases such as cancer. It also strengthens your cardiovascular system, decreases fat storage, and helps keep your skin glowing by fighting acne inflammation. The best way to release this chemical is to finely chop, mince, grate or press the garlic before cooking. Also, be sure not to overcook it (just to a light golden color), as it will turn very bitter, and kill all the beneficial chemicals.
4. Grapefruit. You’ve heard what an apple a day can do, but did you know a grapefruit a day may help in weight elimination? The Scripps Clinic in California conducted a study of 100 obese people, separating the subjects into two separate groups. One group ate half a grapefruit with each meal and over 12 weeks, reported a loss of an average of 3.6 pounds. The second group (the control group), did not eat any grapefruit and lost only ½ pound over the 12 weeks. The grapefruit eaters also showed a decrease in insulin levels, indicating that their bodies were better able to metabolize sugar. Grapefruit also contains a large dose of lycopene, an antioxidant thought to help prevent cancer and most commonly found in tomatoes.
5. Greek Yogurt. Thicker and creamier than regular yogurt, greek yogurt goes through a separation process that eliminates the watery whey which sits on top of regular yogurt until it gets stirred in before eating. This separation process removes extra sugars such as lactose and therefore increases the amount of protein per serving, creating a rich and thick spoonful of yummy, healthy protein. Because of the higher levels of protein, greek yogurt will tend to fill you up more quickly and keep you feeling full for longer than regular yogurt. Another added bonus is the high levels of calcium your body will enjoy. A single cup of yogurt yields about a quarter of your day’s calcium needs. Calcium is important in keeping your bones and teeth healthy and has also been shown to aid in the loss of body fat.
6. Avocado. Similar to eggs, avocados, at one time, were banned from the diets of those watching their cholesterol levels. The truth is, while avocados do have high levels of fat, the fat in avocados is all healthy fat called monounsaturates. Monounsaturates have been shown to both improve cholesterol and decrease levels of triglycerides floating around in your blood. Both of which can significantly reduce your risk for heart disease and stroke. Also, there have been no links between monounsaturated fat and body fat. So, feel free to have your avocado, and eat it too. Just remember, as always, in moderation. Limit intake to about 1/8 to 1/4 an avocado per serving.
7. Quinoa. Pronounced Keen-Wah, it is in short, a perfect grain. Full of protein and fiber, this grain boasts a stronger distribution of nutrients than any other grain. Quinoa has a near perfect blend of amino acids, your body’s essential building blocks. In addition to all the fiber and protein, quinoa contains a dose of healthy fats as well as a relatively small dose of carbohydrates, all of which will help insure a low impact on blood sugar. It’s a wonderful nutty grain, and cooks just like rice in about 15 minutes.
8. Bell Peppers. When you hear to “eat the rainbow,” that will definitely include all the brightly colored bell peppers. All bell peppers are loaded with antioxidants, but the red, yellow, and orange bell peppers have the most due to the caroteniods that are concentrated in the flesh of the pepper, giving them their wonderful, bright color. The colors are not only pretty, but offer excellent health benefits to include: improved immune function, better communication between cells, protection against sun damage, and a diminished risk for several types of cancer. If you have a more adventurous palate, try cooking with chili peppers. Chili peppers are cousins to bell peppers, and carry much more heat, but also have the added benefit of capsaicins. Capsaicins are temperature-rising phyotochemicals that have been shown to help relieve headache and arthritis pain as well as boost
   metabolism.
9. Almonds. These wonderfully filling nuts make up a perfect snack to help you get through those hungry times of the day. About a quarter of almond’s calories come from fiber and protein. Plus, one serving (about 23 nuts) is filled with 9 grams of the heart-healthy monounsaturated fat, Oleic acid. This nutrient has been shown to provide a myriad of health benefits; one in particular is memory function.
10. Swiss Chard. This dark, mild-flavor green is considered “nature’s multivitamin.” It is so nutrient dense that it provides substantial amounts of 16 vitamins and vital nutrients for a very low calorie cost. Only 35 calories worth of cooked swiss chard will give you more than 300% of your recommended daily intake Vitamin K (essential in bone-strengthening), 100% of your daily intake of Vitamin A (a cancer-fighting and vision-boosting nutrient), and 16% of hard-to-get vitamin E (which can help improve mental ability). Recent research has also shown that the combination of phytonutrients and fiber in swiss chard may provide defenses against colon cancer.

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Healthy Recipe: Black Bean Omelet

This recipe was inspired by a wonderful breakfast enjoyed at Café Jasper.

Add a dollop of plain, non-fat greek yogurt (tastes like sour cream) on the side, half a grapefruit, and a mug of green tea and you will have included 6 of the 10 “Superfoods” in one meal!

Ingredients:

• 1 whole, large egg
• 2 egg whites
• ¼ – ½ C. black beans, drained and rinsed
• ¼ C. diced green chilies
• 1-2 TBS shredded Mexican cheese
• 1/8 -1/4 avocado, sliced
• Salsa
• Salt and pepper to taste

1. Wisk whole egg and egg whites in bowl. Add green chilies and season with salt and pepper to taste.
2. Spray a medium non-stick skillet with cooking spray. Heat pan over medium heat.
3. Pour egg mixture in pan and let set for one minute. Using rubber spatula, gently pull eggs into center, away from the sides allowing the runny mixture to move to the outer parts of the pan. Continue this process until all the runny eggs have been cooked to a medium-soft consistency.
4. Add the beans and cheese to half of the eggs. Use a pancake flipper to carefully fold the omelet in half. Continue to cook until cheese is melted and eggs are thoroughly cooked.
5. Serve with sliced avocado on top and salsa on the side.

Serves : 1

Client of the Month: January — Drew Donnellan

Drew grew up here in Tucson and is currently a sophomore at the University of Arizona. He is majoring in media arts. When he’s not working out at Body Basics, Drew enjoys reading and being outside with his dogs Wicket and Mochie. In addition to his course work, Drew just finished the book “Life of Pi” which he enjoyed very much.

Drew has been a client of Body Basics for the past two years after being referred to us by Carol Maxwell. He appreciates how knowledgeable his trainer Mike is as they work together to increase Drew’s range of motion and strength. Drew enjoys all of his workouts especially when he’s working on his chest or shoulders. He feels that the most important thing he has learned so far is to focus when using his muscles allowing him to be better able to tap into his strength. His advice for the Body Basics community is to, “keep at it.”

Drew’s trainer, Mike, likes that Drew is such a diligent worker. Drew never misses a workout.

Drew, you are a shining example of how hard work and perseverance can overcome adversity. Congratulations!

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Client(s) of the Month: February — Bill & Heidi Baker

Bill and Heidi moved to Tucson three and half years ago from Bend, Oregon. Heidi is a retired government worker and Bill is a retired banker. When they are not at Body Basics working out, they most enjoy getting together with friends, reading and working on the computer.

Bill and Heidi both had trainers when they lived in Oregon and wanted to continue working out when they moved here. Their realtor referred them to Body Basics. They are also neighbors to the Litten family. Heidi said that the staff at Body Basics is superior to other studios. The trainers at Body Basics are very knowledgeable with a variety of talents and are very nice to work with. About their trainer Mike, they appreciate that he is very patient, keeping them moving forward at a pace they can handle. Even while working with two clients at the same time, Mike finds ways to challenge them both. Mike enjoys training the Bakers because they are such hard workers.

While working out, they like to listen to soft rock or country music. Heidi is currently working on increasing her strength, agility and bone density. She enjoys lifting weights and any exercise that involves the stability ball. Bill is currently working on improving his balance and weight loss. He enjoys working on the leg curl machine. Heidi’s advice for the Body Basics community is to, “take small steps and gradually increase your effort systematically instead of taking on a huge goal all at once.” Bill says, “Listen to your trainer and have patience because it’s a trip!”

Bill and Heidi, you are such a great addition to the Body Basics community. We always look forward to your visits to the studio. The trainers congratulate you on being selected and encourage you to keep working!

BodyBasics Crew 2010: Sign Ups Now!

Race for the Cure is a cause that is near and dear to all of us at BodyBasics. Breast cancer is, unfortunately, a form of cancer that is so prevalent that most of us know someone who has dealt with it. We support research to rid our planet of this very curable condition and we would love to extend an invitation to those of you who would also like to see the end of breast cancer. Join us to register for our team, BodyBasics Crew, and/or to contribute funds through our team’s website that will go directly to Susan G. Komen and the fight to end breast cancer. Those of you who register for our team will receive a “BodyBasics Crew 2010″ T-Shirt as our way of saying thanks and welcome to the team. You can choose to join us on April 11th for the actual Race for the Cure or just wear your shirt proudly in support of a wonderful cause and as a show of unity towards the
elimination of breast cancer! To register, follow these 6 simple steps:

1. Go to www.KomenSAZ.org
2. Click on “Race for the Cure” logo
3. Click on “Register” or “Donate to a Race Participant”
4. Click on “Register Here”
5. Click “join a team” and find team name (Our team name is “BodyBasics Crew”)
6. Fill out all information

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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., Maureen, Mike D., Jenny, Alex, Bri, and Terry

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January/February, 2010 • Volume 6, Number 1

In This Issue

• 2010 – The Year of “the 10.”
• Nutrition Corner: 10 Reasons to Eat Breakfast
• Healthy Recipe: Overnight Oatmeal
• Client of the Month: November — Mary Sciabarra
• Client of the Month: December — Phil Korn
• BodyBasics Crew 2010: Sign Ups Now!
• 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 (Tue.)

“Remember that every moment is a choice”

Ali Vincent, Season 5 winner of The Biggest Loser.

January/February 2010

2010 – The Year of “the 10.”

This year, for the entire year, we will be saying that we are in the year “10.” Although some of us may find it difficult to rid ourselves of saying “oh-10” since we have been saying “07, 08, 09…” for the past nine years. We thought, if this is going to be the year 10, why not make it the year “of 10?” We start off this year’s newsletter theme with a series we are calling, “10 ways….”

It is difficult to start off a New Year without at least mentioning New Year’s Resolutions. For the majority of Americans, weight-loss will be number one on the resolutions list. In newsletter’s past, you have heard us say time and time again that weight loss is a by-product of a healthy lifestyle. In other words, if weight-loss is your resolution this year, we encourage you to focus on the aspects of your life that lead you toward a healthy lifestyle and not focus on the weight itself. If everything is in place, all your ducks in a row, you will be surprised that the unnecessary weight will disappear. This is because living and maintaining a life at a healthy body weight is a direct result of living a healthy lifestyle.

Healthy Lifestyle

So, what exactly does living a healthy lifestyle mean? We have all heard the exercise, nutrition, water, sleep, etc. spiel before; we just have to do it. We kick off the “10 ways…” series by listing 10 ways to put yourself at the top of your priority list in order to start taking better care of you. But first, let us tackle what seems to be to be the biggest and most daunting task of achieving a healthy lifestyle — you.

The Importance of Taking Care of You

I (see note below) am going to use an analogy of pregnancy and how it relates to how well we take care of ourselves.  My client, Joanna, recently shared with me her past discussions with her OBGYN when she had asked him what she needed to do to prepare herself for a future pregnancy. His immediate response was that if she was taking care of herself, he would not have anything else to tell her. Once Joanna learned she was pregnant, she said her Doctor’s recommendations really did not change that much. He prescribed pre-natal vitamins, but other than that, he just wanted her to continue to take good care of herself. She was very careful about what she ate, made sure she exercised regularly (and admits to being even more dedicated than she was prior to her pregnancy), cut out alcohol and caffeine, got enough restful sleep as her growing belly allowed, and she worked
hard to manage her stress levels through meditation and Yoga (definitely not anything she had done before). She says she felt good about taking care of herself because she knew that by doing this, she was directly affecting her baby’s health.

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How Things Changed

Joanna had a beautiful pregnancy that resulted in a perfect baby boy, a little brother to her daughter who was only 14 months at the time. Fast-forward to her current situation.

Joanna is now a mother of two children, both under the age of two.

Joanna started training with me about six months after the birth of her second child to help her eliminate some of the post-baby weight. Initially, the extra exercise was enough to boost Joanna’s energy expenditure and help her drop some weight. Once she hit a plateau, and we had to dig a little deeper. We had regular conversations about her nutrition. Like so many mothers I have worked with, the children come first. The children are always fed their breakfasts on time, with a perfect assortment of foods, while Mom “nourished” herself with left-over corn tortillas and salsa four hours after she woke up and started assisting her babies.

Joanna does a wonderful job in taking care of her two children, but she forgets about herself. In the beginning, her body was strong enough to handle the extra stress. Now, almost 6 months later, she is feeling the effects of her neglect. Joanna is presenting signs that could potentially be a serious condition. Numbness in her arms and legs and her constant headaches have prevented us from exercising at any real intensity during her workouts. Her recent vertigo was enough to make her pursue further investigation into what may be going on with her health. While I encouraged her to finally talk to her doctor, I also wanted to ease her stress of the unknown by laying out what we do know. I asked her on a scale from 1-10, how well she felt she was taking care of herself. She answered without hesitation, “Oh, definitely a 1!”

We talked about the importance of taking care of herself and how she needed to work to get back to the mindset she had when she was pregnant. She is certainly seeing the consequences of not taking care of herself, and how the neglect of her own health is directly affecting her ability to care for her children. I think the pregnancy analogy helped her see that by taking care of herself, she is, in fact, taking care of her children. At a young age of only 29, she understands the urgency of making the change now, so she can have a long, healthy future with her family.

Make Yourself Worthy

Many can relate to Joanna’s story, which is why I chose to share it in this issue. Pregnancy and young children aside, the take-away message is the importance of taking care of you and putting yourself as a priority. When you ask someone what the most important thing to them is, you’ll usually hear answers such as: children, parents, siblings, God, friends, etc. Very rarely will you hear someone mention themselves. But we are important in our own lives, aren’t we? So, why is it so hard to admit that we are a priority? And why is it so hard to PUT ourselves as a priority? Aren’t we worthy enough?

The answer is yes. We are worth it. Once we start living our lives believing we are worth it, we will find true success in our goals.

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The Biggest Loser

My favorite episodes of “The Biggest Loser” are when the contestants finally realize all the excuses they have been hiding behind all these years. The process in which the trainers break down the contestants is sometimes hard to watch (and not always something I agree with), but when finally they get to the root of the problem, hearts open and tears flow. They realize all the neglect and disrespect they have shown themselves over the years and it is at this point, where they are truly ready for a change. Most contestants go on to make extraordinary changes in their lives while on the ranch and completely transform themselves. What is more interesting to me, however, is what happens when they go home. Out of curiosity, I followed up with some of the finalists over the past seven seasons to see where they are now.

Season One’s winner, Ryan Benson, started his weight-loss journey at 330 pounds. His final weight was 208. Currently, he weighs 300 pounds, only 30 pounds less than his original weight. Ryan comments that he had learned that with hard work he can do anything he puts his mind to, but said that the outward effects of the show only lasted for the next month.

“Unfortunately, keeping the weight off has been tough for me,” Ryan said. “So the biggest way it’s changed my life is I feel really guilty for gaining the weight back. I know the show inspires a lot of people, so I don’t like being the guy to disappoint.”

Andrea Baptiste, another contestant from Season One, has maintained her finale weight at 155 after losing a total of 59 pounds. “My best tip to keep the weight off would be to invest in yourself,” said Andrea. “My journey on ‘The Biggest Loser’ allowed me to find that inner me, the lioness, who can now take care of herself better than ever.”

Season One runner-up, Kelly Minner comments on her success after the show, “I want to keep the weight off for life,” Kelly said. “I never want to go back to the lifestyle I had before.” The biggest lesson she learned on the show is, “I cannot lose weight for others, I cannot get healthy for others, I can only do it for me,” Kelly said. “Weight loss is so much more than eating healthy and working out. It is about believing in yourself and putting yourself first.”

Dr. Jeff Levine, a Season Two contestant, who has maintained his finale weight within about 20 pounds, tells others that it is not selfish to put yourself first when it comes to health. “You will be a far more effective parent, spouse or friend motivating someone else to change their behavior if you practice what you teach,” he said.

Ali Vincent, the first-ever female to win the Biggest Loser, has successfully maintained her 109 pound weight-loss. Ali says the most difficult thing about coming home after being on the ranch was “figuring out where and how I fit me and my new lifestyle into the life I created when I was afraid of me.”

In recent news, Season three’s winner, Erik Chopin, revealed to the public that he has gained back an astonishing 175 pounds from the record-setting 214 pounds he had lost to win in 2006. He admitted that his goal, his specific “finish line”, was to lose 200 pounds. Once he had reached his goal, his motivation was gone. He had already lost the 200 pounds and became The Biggest Loser. He realized he was focusing on the wrong things. Erik now says he is learning how to put himself back on his own priority list. “When we were on The Biggest Loser, we always had to think of an inspirational theme for ourselves, and I always went to the family. I want to lose the weight and be healthy for my family,” he says. “And this time I think, ‘You know what? Do it for yourself.’” He continues, “Do it for you. And then the family, they’re a ripple effect.
They’ll be affected.”

On a side note, Erik’s 1-hour documentary, entitled, “Confessions of a Reality Star Loser,” will air on Discovery Health Channel, Wednesday, January 6, 2010. In addition, The Biggest Loser’s trainer, Bob Harper, has extended a challenge to Erik. He wants him to weigh-in at the finale of Season Nine in May 2009. Erik has accepted the challenge.

The Biggest Difference

The biggest difference I see between the contestant’s that have kept the weight off versus those who have regained much of the weight, is their own discovery of how important it is to keep themselves a priority. Of the examples above, the contestants who have maintained their weight, all made comments regarding “doing it” for yourself, and not others. Ryan Benson’s comments show that he is feeling guilty about putting the weight back on because he does not like disappointing the viewers. Erik Chopin admits that he had the wrong motivation all along which has contributed to much of his weight gain.

“Do it” for You!

All of the stories in this issue emphasize the importance of keeping yourself a priority, taking care of yourself, and doing it for you. As promised, here are 10 ways to do just that…

1. Make a list of your priorities, and include yourself.
2. Tell yourself you are worth it!
3. Make time for you each day. Even just five minutes of purposeful meditation or alone time can make the difference.
4. Share your commitment to yourself with your family. Explain that you feel this will help you be a better ________ (fill in the blank).
5. Make a list of what really energizes you and make time to follow through at least one item each day.
6. Keep a “you” journal. Fill it with steps you are doing to take better care of yourself. This way you can look at it and decide if you are doing enough, or are ready to do more.
7. Plan your week, complete with “me time” each day.
8. Become a keeper of your time. Make appointments with yourself, for yourself, and if someone or something else in your life needs that time, ask yourself if their time is more important than your time. If it is an emergency, do your best to re-schedule your time, don’t just throw it away.
9. Remind yourself daily that you are a priority.
10. Celebrate your successes, even if they seem small. Give yourself a pat on the back for a job well done.

Taking care of you first will help you be the best you can be in 2010!

(Note) The “I” in this newsletter refers to the author and editor of The Pulse, Jenny Kerbs.  Jenny is currently an active Personal Fitness Coach in Waco, Texas.

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Nutrition Corner: 10 Reasons to Eat Breakfast

10 Reasons Why We Should Eat Breakfast.

1. We have all heard many times that breakfast is the most important meal of the day. As we make efforts to put ourselves as a priority to better take care of ourselves, breakfast becomes an essential component in our quest for a healthy lifestyle.
2. Jump starts your day. Instead of making coffee your morning go-to choice, recognize that your body needs energy first thing in the morning. That energy comes from a healthy breakfast. After a night’s sleep, you are literally breaking the fast by eating breakfast. Food is energy and eating a healthy breakfast is a perfect way to jump start your day!
3. Good opportunity to get in whole grains. Most breakfast items, now a days, contain whole grains. Oatmeal, whole grain, low-sugar cereals are great choices to start off your day with a serving or two of whole grains. Plus, the whole grains add much-needed fiber to our daily diet.
4. Good opportunity to get in a serving of fruit. Fruit is very enjoyable at breakfast and seems to be easy for most people to eat in the morning. Add berries to your cereal or oatmeal, or eat a banana if you’re in a hurry. Even fruit juice can contain at least one serving of fruit, provided it is made with 100% juice and not added sugar. Look for brands such as “Naked Juice” or “Odwalla.”
5. Helps you exercise. Studies show that breakfast eaters are more likely to exercise sometime during their day. This is most likely due to the fact that by eating breakfast, you are putting energy in your system at the start of your day and are less likely to feel fatigued throughout your day, therefore preventing the desire to exercise.
6. Keeps you energized through the most active part of your day. Most of us have busy, busy mornings. By eating a healthy breakfast, you can ensure you are providing your body with the nutrients it needs to keep up your energy during a very active part of your day.
7. Keeps you focused to increase productivity. After a good night’s sleep, and a nourishing breakfast, the morning may quickly become your most productive time of day.
8. Forces you to think about yourself in the morning. By setting aside enough time to make and eat a breakfast every morning, you are forcing yourself to make you a priority in your day.
9. Helps with your mood. Eating a healthy breakfast in the morning will help you stay one step ahead of dangerous drops in blood sugar. As our blood sugar drops and we become hungry, our mood may become unpleasant causing us to feel very cranky. A healthy breakfast each morning can help prevent “waking up on the wrong side of the bed.”
10. Sets you up for success for the rest of your day. Studies show that breakfast eaters weigh less and consume less calories throughout the day. This is because eating breakfast helps curb hunger cravings that come from going long spans without food. Start each day with a healthy breakfast, followed by three to four more, small meals throughout the day to prevent hunger and the potential “out of control” feeling.
11. A key piece to a healthy lifestyle. Breakfast is key step in creating a healthy lifestyle for yourself. It not only nourishes your body and mind, but each morning is a feeling of renewal and a chance to make good choices during your day. When you choose to eat a healthy breakfast each day, you are taking one step closer to a healthier you.

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Healthy Recipe: Overnight Oatmeal

By preparing this healthy breakfast the night before, there will be no excuse to ever skip the most important meal of the day again!

Recipe from Eating Well

Active Time: 5 minutes

Total Time: 7 to 8 hours (slow-cooker time) – 1 hour 35 minutes (stovetop time)

Ingredients

• 8 cups water
• 2 cups steel-cut oats, (see Ingredient note)
• 1/3 cup dried cranberries
• 1/3 cup dried apricots, chopped
• 1/4 teaspoon salt, or to taste

Preparation

Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to LOW. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours. Stovetop Variation Halve the above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries, 3 tablespoons dried apricots and 1/8 teaspoon salt in the top of a double boiler. Cover and cook over boiling water for about 1 1/2 hours, checking the water level in the bottom of the double boiler from time to time.

Tips & Notes

Ingredient Note: Steel-cut oats, sometimes labeled “Irish oatmeal,” look like small pebbles. They are toasted oat groats—the oat kernel that has been removed from the husk that have been cut in 2 or 3 pieces. Do not substitute regular rolled oats, which have a shorter cooking time, in the slow-cooker oatmeal recipe.

Nutrition

Per serving: 193 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 34 g carbohydrates; 6 g protein; 9 g fiber; 77 mg sodium; 195 mg potassium.

Nutrition Bonus: Fiber (36% daily value).

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Client of the Month: November — Mary Sciabarra

Mary has lived in Tucson for the past 15 years after traveling the world with her husband Joe, who has retired from the Navy. When she’s not working out, Mary enjoys quilting, reading, gardening and volunteering.

Before coming to Body Basics, Mary was using a walker to get around. Because of her hard work, she no longer needs the walker. She is most proud of her step-ups and lunges and continues to work on her overall balance and flexibility.

At Body Basics, Mary most appreciates her trainers’ total involvement and focus on her individual needs. She has learned to exercise with proper form and feels hopeful about performing even better. She is most excited that she can plan a day’s activity and feel confident that she will be able to complete it all. Her advice to others is to stick to it and work through the difficult times.

Mary, your hard work and diligence is an inspiration to us all. Working with you is always fun!

Client of the Month: December — Phil Korn

Meatballs, opera, taking classes at the U of A, these are a few of New York City native, Phil Korn’s favorite things.

Phil began working out at Body Basics in 2005 at the recommendation of fellow exerciser, Florence Jaffe. Phil is most proud of his weight/fat loss. He is on a maintenance program and is working on balance and flexibility. His coach, Kathleen, often cues Phil to draw his navel in for core strength. Phil has been known to quip that if draws his navel in anymore they’ll have to arrest him! We all appreciate his great sense of humor.

Phil’s workouts give him the strength and energy to pursue some of his other interests like walking, traveling and spending time with grandchildren.

Phil continues to workout despite some physical challenges and you can too by following his workout advice, “stick with it.”

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BodyBasics Crew 2010: Sign Ups Now!

Race for the Cure is a cause that is near and dear to all of us at BodyBasics. Breast cancer is, unfortunately, a form of cancer that is so prevalent that most of us know someone who has dealt with it. We support research to rid our planet of this very curable condition and we would love to extend an invitation to those of you who would also like to see the end of breast cancer. Join us to register for our team, BodyBasics Crew, and/or to contribute funds through our team’s website that will go directly to Susan G. Komen and the fight to end breast cancer. Those of you who register for our team will receive a “BodyBasics Crew 2010″ T-Shirt as our way of saying thanks and welcome to the team. You can choose to join us on April 11th for the actual Race for the Cure or just wear your shirt proudly in support of a wonderful cause and as a show of unity towards the
elimination of breast cancer! To register, follow these 6 simple steps:

1. Go to www.KomenSAZ.org
2. Click on “Race for the Cure” logo
3. Click on “Register” or “Donate to a Race Participant”
4. Click on “Register Here”
5. Click “join a team” and find team name (Our team name is “BodyBasics Crew”)
6. Fill out all information

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., Maureen, Mike D., Jenny, Alex, Bri, and Terry

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November/December, 2009 • Volume 5, Number 6

In This Issue

• Time to Be Happy
• Nutrition Corner: Good Food for Your Mood
• Healthy Recipe: Roasted Salmon with Shallot Grapefruit Sauce and Moist Mocha Cake
• iPod Music at BodyBasics
• 5 Years of BodyBasics!
• 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 (Tue.)

“Strength is the ability to break a chocolate bar into four pieces with your bare hands – and then eat just one of those pieces”

Judith Viorst

November/December 2009

Time to Be Happy

It is only the first week of November and we are already hearing it in stores and on T.V. commercials. Christmas music. The sound of the holidays approaching quickly. It seems that we can hardly go anywhere without being reminded by an upbeat tune that, “It’s the most won-der-ful tiiiime of the yeeeear.” While it certainly is an exciting time of year with people busy spending time with family, buying gifts, and decorating their homes; this season also brings colder temperatures and more dark and dreary days. The hustle and bustle of the holidays, combined with the changes in weather, make perfect excuses to lay off the workouts for a couple of months until the New Year. But, be warned! Skipping out on your workouts this season may actually have an adverse affect on your happy, holiday-mood.

Seasonal Depression / Seasonal Affective Disorder (SAD)

Seasonal depression conditions are very common during the Fall and Winter seasons. The nights are longer and the days are darker which makes us more apt to tap into our inner desire to “hibernate” all day in our nice, cozy, warm beds. Everything becomes an effort. Simply to walk outside, we have to layer on the clothes, jackets, scarves, hats, gloves, etc. Many outdoor activities are put on hold until Spring, or limited to indoor substitutes. It is times like these when your dedication to your workout plan may falter and take a back seat. We want you to do just the opposite. We encourage you to think about your workouts as self-preservation. In sticking to your exercise routine, you are doing your part to help preserve your health, both physical and mental.

Exercise Improves Your Mood

Research has shown that exercise is not only good for physical health, but for mental health as well. Exercise can improve your mood, increase self-confidence, and reduce stress. All of these are good reasons to keep regular exercise as part of your routine as we enter the holiday season. A comment we hear often is that people wish they could remember just how good exercise makes them feel when faced with obstacles that seem to get in the way of working out. This is especially true this time of year when it becomes much easier to throw on another layer of clothes and vow to work on your “beach body” come next Spring. One way to keep the positive, mood-boosting affects of exercise in the forefront of your mind is to journal your workouts.

Journaling is an effective way to help you reach your health and fitness goals. It allows you to visualize improvements in your workouts such as increases in strength and cardiovascular fitness. Additionally, keeping a journal of your mood can ultimately help encourage you to make the move to adhere to your workout regimen during more busy and challenging times of the holiday season.

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Measuring Your Mood

There are several mood assessments you can give yourself before, during, and after you exercise. We are going to discuss three assessments that can easily be completed each time you workout. These three assessments are called:

1. Feeling Scale (FS)
2. Felt Arousal Scale (FAS)
3. Profile of Mood States (POMS)

The FS and FAS are often used together to record more detail about your mood. The POMS can be used in combination with the previous two, or on its own.

With the Feeling Scale, you are asked to give a general rating of how positive or negative your mood is before, during, and after exercise. The scale ranges from -5 to 5. The -5 rating means you feel “very bad;” -3 is “bad;” 0 is “neutral;” +3 is “good;” and +5 is “very good.”

The Felt Arousal Scale is more specific to the level of intensity of your mood before, during, and after exercise. On a scale from 1-6, 1 equals “low arousal/intensity” and 6 equals “high arousal/intensity.”

The Profile of Mood States is a bit more complex. This assessment measures how much of a specified mood or emotion you feel before, during, and after exercise. Examples of six moods/emotions are: tension, vigor, depression, fatigue, anger, and confusion. In performing this assessment, you would rate from 0-4 to what extent you were feeling each emotion. “Not at all” would be 0, 1 is “a little, 2 is “moderately,” 3 is “quite a bit,” and 4 is “extremely.”

Give one, or all three, of these assessments a try next time you workout. We think it will add to your overall exercise experience and help you realize just how much moving your body can have an affect on your mood.

Exercising Through the Season

If you use the above assessments to journal how exercise affects your mood, we think you will find it easier to “convince” yourself to continue your routine throughout the holidays. Also, it is important to remember that while exercise can boost your mood, not exercising can lead to feelings of guilt, regret, and disappointment in yourself. Those feelings are certainly no fun to have during what is supposed to be the most wonderful time of the year.

Resources:

• Melin, Gabrielle, M.D. “It’s a SAD Time of Year.” http://www.mayoclinic.com/health/sad/MY00371
• Kilpatrick, Marcus W., Ph.D. “Exercise, Mood, and Psychological Well-Being: A Practitioner’s Guide to Theory, Research, and Application.” ACSM’s Health & Fitness Journal. September/October 2008. p. 14-20.

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Nutrition Corner: Good Food for Your Mood

As the holidays quickly near, schedules become busier and busier. Stress levels can elevate along with feelings of depression and sadness that often times accompany the winter season. Holiday parties and family get-togethers are weekly events throughout November, December, and January. Colder weather and all the celebration can also mean the return of comfort food and holiday treats. It is a time of excitement and socializing, but it can also be a time of extra anxiety for those people with the goal of eliminating or maintaining weight and/or a healthy lifestyle. However, if you enter into the holiday season armed with the knowledge of how food affects your mood, you can have the confidence that you will get through the next few months feeling great!

Mood Lifters

There are a variety of foods that affect your physical health in a positive way. Many of these same foods benefit your mental health as well. The nutrients found in lean proteins, whole grains, fruits and vegetables, and nuts will all contribute to a healthy lifestyle, both physically and mentally.

Omega-3 Fatty Acids

This nutrient found in fatty fishes such as salmon, sardines, herring, or mackerel, as well as in flaxseeds and walnuts, has become a “super-food” that is greatly desired in healthy diets today. These fatty acids are probably best known to promote heart health, but they are also important in supporting mental health. The body uses Omega-3s for building neurotransmitters in the brain like serotonin (a hormone that helps relay messages from one area of the brain to another). An imbalance of serotonin in the brain is believed to directly affect mood, specifically depression. Therefore, including Omega-3 fatty acids regularly in your diet may actually improve your mood and prevent depression.

Folic Acid

Folic acid (Vitamin B9) is thought to play a big role in mood regulation. Some studies show that people with low levels of folic acid in their diets have higher rates of depression. Foods rich in folic acid include leafy green vegetables, sunflower seeds, soybeans, beets, and oranges.

Vitamin D

Vitamin D is key in reducing the risk of osteoporosis, various cancers, and some autoimmune diseases. Studies have shown that vitamin D may also help alleviate mood disorders like seasonal affective disorder (SAD). Our bodies manufacture vitamin D when exposed to sun, but unfortunately, the dark days of winter do not always allow for adequate time in the sun. Scientists believe the link between SAD and lack of exposure to sun during the winter months may be related to insufficient amounts of vitamin D in our systems.

Unlike omega-3s and folic acid, it is more of a challenge to take in enough vitamin D because it is not readily found in many forms of food. Therefore, a supplement may be advised. Most multivitamins contain 400 IU of vitamin D, but some experts recommend 1000 IU per day. Many foods today are fortified with vitamin D, so be sure to pay close attention to your food labels. Also, bear in mind that absorption of vitamin D is also critical. You are much better to break up your supplemental intake of vitamin D into 1 – 3 doses of 400 IU to 500 IU than to take in all of your daily need in one mega dose.

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Carbohydrates

Carbohydrates, in general, are a “feel-good” food. Most of our favorite comfort foods consist of some carbohydrate. It is important to remember that carbohydrates themselves are not the enemy. It is the type and the amount of carbohydrates we choose that can make this nutrient a mood enhancer or a mood depressant.

Choose high-quality carbohydrates, also known as complex carbohydrates. Complex carbohydrates contain lots of soluble fiber and consist of whole grains, brown rice, beans, sweet potatoes, lentils, etc. They are metabolized slowly by the body which helps keep blood sugar levels more steady throughout the day, limiting mood swings.

Be picky this season about what sugary sweets you choose to eat. Sugar-rich foods like soda, candy, cookies, cake, etc. may make you feel good initially, but because these types of carbohydrates are digested and absorbed quickly by the body, your “sugar high” will not last for long. As your blood sugar drops, it can leave you feeling tired and irritable.

Chocolate

It would not be the holidays without chocolate. The good news is that certain types of chocolate can actually be good for you and especially good for your mood. Studies show that cocoa beans are rich in mood-lifting nutrients. Dark chocolate is high in polyphenols and phenylethylamines. Polyphenols are a type of antioxidant (known as flavanoids in chocolate) that improves cognitive function and phenylethylamine is a chemical that has been found to trigger feelings similar to falling in love.

Of course, chocolate and chocolate products also contain high amounts of sugar, so be careful with the amount of chocolate you eat or you will fall victim of the sugar crash described earlier.

Other note worthy good mood foods:

• Spinach contains the mineral magnesium which has been shown to create a relaxing and calming affect.
• Milk contains calcium and tryptophan (an amino acid that the body uses to help make serotonin) which have both been shown to have calming effect on nerves when feeling anxious or stressed.
• Brazil nuts are rich in B vitamins, magnesium, and zinc, all of which can help calm your mood. They also contain selenium; a mineral scientists think may be an essential nutrient in preventing depression.

Mood Downers

Two words – Fast Food. Yes, it is convenient. Yes, sometimes it is cheap. Yes, it can even make us feel good for a brief moment in time. Regardless of all these “positive” reasons one may come up with, Fast Food is NOT good for your mood.

Fast food is loaded with mood depressants such as: sodium, refined ingredients, sugar, saturated fat, and preservatives. While you may feel good initially due to the burst of sugar and easy-to-digest processed foods, you will experience a major crash shortly post-consumption. This crash can severely affect your mood, leaving you craving more of the same food that gave you your original “sugar high.”

We have used Fast Food as the example here, but the same principles apply to any food that consists of the mood depressing ingredients listed above. It is best for your health, both physical and mental, that you strictly limit your fast food consumption. Luckily now, many fast food restaurants provide a “healthier” menu, complete with nutrition facts, for those times that you feel you have no other option.

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Tips to Making Choices for Good Mood Food

The key to making good food choices, no matter what the time of year, is to always be in control of your hunger. The moment you become overly hungry, your ability to make thoughtful, healthy decisions is compromised. This is because your body needs food fast and it will crave it in the simplest, most easy-to-digest form possible; sugar. Remember these tips when you are out and about this holiday season:

• As our schedules become more hectic, we tend to get thrown off of our “normal” everyday routine. This is when it is extra important to make sure you are eating every 3-4 hours so you can prevent becoming overly hungry and will be able to make smart food choices and control your portions.
• Be sure you are continuing to drink at least 64oz of water throughout the day. Dehydration can lead to feeling lethargic and cranky and can mislead you into thinking you need a sugar pick-me-up.
• Keep good, nutrition-packed, energy bars in your car or purse so you are never without a snack in case you need one.
• Don’t deprive yourself! With the holidays come special treats, so allow yourself to indulge from time to time. Just remember, everything in moderation. Pick and choose your treats and be careful not to mindlessly put things in your mouth just because they are there in front of you. Save your indulgences for the foods that really mean something to you. You’ll feel better in the long run.
• Focus on consuming good mood food this holiday season. If you are filling your tummy with healthy food and your brain is reaping the benefits, you will have little room or desire for the not-so-healthy choices.

Laughing All the Way

The months of November and December always seem to fly by and, before we know it, we are making our New Year’s Resolutions again. With all the stress and excitement, it is easy to get off track. However, we encourage you to make it a point to include the mood enhancing foods in your meals this season and stay away from foods that will bring your mood down. Doing this will help you stay focused through the holidays and come January 1st, 2010, when you look back over the past two months, you will see that you survived — laughing all the way.

Resources

• Bauer, Joy, R.D., “Eating For a Better Mood.” Parade Magazine, October 2008.
• Chitale, Radha. “You Feel What You Eat: Certain Foods May Have Direct Impact on Emotional State.” ABC News Medical Unit, March 5, 2008. \

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Healthy Recipe: Roasted Salmon with Shallot Grapefruit Sauce and Moist Mocha Cake

Here’s your chance to try out some “good mood food” with delicious salmon packed with health omega-3 fatty acids. Then top off the meal with a scrumpcious dark chocolate cake, packed with mood enhancing nutrients. These recipes are from Registered Dietician and Food Network Chef, Ellie Krieger’s webpage on the Food Network website.

Ingredients

4 skinless salmon fillets, 5 to 6 ounces each

1/4 teaspoon salt, plus more for seasoning
2 ruby red grapefruits
2 teaspoons olive oil
1 tablespoon minced shallot
1 teaspoon freshly grated ginger
2 1/2 teaspoons honey

Pinch cayenne pepper
2 teaspoons lemon juice
2 tablespoons thinly sliced basil leaves

Directions

Preheat the oven to 350 degrees F.

Season the salmon with 1/4 teaspoon salt, place in a baking dish and roast until cooked through, about 18 minutes.

While the salmon is cooking prepare the sauce. Cut 1 of the grapefruits into sections by cutting off the top and bottom of the fruit, then standing it on 1 end, cut down the skin to remove the pith and peel. Then, with a paring knife, remove each segment of fruit from its casing and cut the segments in half. Set the segment pieces aside. Juice the other grapefruit and set the juice aside.

In a medium skillet, heat the oil over a medium heat. Add the shallot and saute until softened, about 2 minutes. Add the ginger, grapefruit juice, honey, and cayenne pepper and bring to simmer. Cook until sauce is reduced by about half about, 10 minutes. Add lemon juice and season with salt, to taste.

Right before serving, toss the grapefruit pieces and basil into the sauce. Put the salmon onto a serving dish. Spoon sauce over the salmon and serve.

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Moist Mocha Cake

Ingredients

For the cake:

• Cooking spray
• 3/4 cup whole-wheat pastry flour
• 1/2 cup all-purpose flour
• 1/2 cup Dutch processed cocoa
• 1/4 teaspoon salt
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 2 tablespoons butter, melted
• 2 tablespoons canola oil
• 2 eggs
• 2 egg whites
• 1 1/2 cups lowfat yogurt
• 2 teaspoons vanilla extract
• 3/4 cup granulated sugar
• 1 tablespoon espresso powder, dissolved in 1 tablespoon of hot water
• 2 ounces good-quality dark chocolate

For the frosting:

• 1 (8-ounce) bar Neufchatel cheese (reduced fat cream cheese), softened
• 1/3 cup confectioners’ sugar
• 1 teaspoon espresso powder dissolved in 1 teaspoon hot water
• 1 teaspoon coffee liqueur or vanilla
• 1 small square chocolate

Directions

Arrange rack in center of oven and preheat oven to 350 degrees F. Spray a 9 by 13-inch cake pan with cooking spray and set aside.

Whisk together flours, cocoa, salt, baking soda and baking powder in a medium bowl, then sift ingredients through a fine mesh strainer.

In a large mixing bowl, whisk together melted butter and oil. Add eggs and egg whites and whisk to incorporate. Fold in yogurt, vanilla, sugar and dissolved espresso powder. Melt the chocolate in the microwave for 90 seconds or over a double boiler. Fold chocolate into batter.

Gradually add sifted dry ingredients and stir until just incorporated; do not overbeat. Pour batter into prepared pan. Bake for 25 to 30 minutes, until cake has risen nicely and a toothpick inserted into the center comes out clean. Cool completely.

While cake is cooling, make the frosting:

Combine all ingredients in a bowl and beat with an electric hand mixer until soft and creamy. Spread frosting evenly over cake and cut into squares. Finely grate one small square of chocolate. Sprinkle the chocolate shavings over the cake.

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iPod Music at BodyBasics

What would you like to listen to while you’re doing your cardio? We want to know! Music can really make an otherwise BORING workout a lot more enjoyable. Please email thelittens@yahoo.com any and all songs that you would like to hear at the studio during your workouts. We will even set up a personalized playlist for you! You provide the song list and the order. We’ll do the rest.

Thanks!

5 Years of BodyBasics!

As we end 2009 with this newsletter, we would like to extend a very appreciative thank you. Thank you for all of your feed back. Your thoughts, hopes, and constructive criticisms are always listened to and often implemented. Thank you for your energy. Each of you posess wonderful amounts of it. Thank you for your faith in our abilities. We love knowing that you value us as your fitness experts and we intend to continue our educations to bring you the best we can each day. Thank you for your referrals. We love extending the family!

Please join us Saturday, November 14th at 4:00 p.m. for our 5 year celebration! If you have not received an e-vite or you have questions, feel free to email at thelittens@yahoo.com or call us at 498-0359. We can tell you where it will be held at that time.

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., Maureen, Mike D., Jenny, Robin, and Terry

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September/October, 2009 • Volume 5, Number 5

In This Issue

• Time to Debunk TIME
• BodyBasics Welcomes…Maureen Raine
• Healthy Recipe: Homemade Energy Bars
• Client of the Month: June – Dolores Cannon
• iPod Music at BodyBasics
• Mat Giveaway…Last Chance
• 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 (Tue.)

The Greeks understood that mind and body must develop in harmounious proportions to produce a creative intelligence. And so did the most brilliant intelligence of our earliest days – Thomas Jefferson – when he said, not less than two hours a day should be devoted to exercise.

If the man who wrote the Decleration of Independence, was Secretary of State, and twice President, could give it two hours, our children can give it ten or fifteen minutes.

John F Kennedy (1917-63), US statesman, Address to the National Football Foundations, 5 Dec 1961.

Time to Debunk TIME

Who is John Cloud anyway?

If you follow health and fitness news, you have most likely come across the recent TIME Magazine article entitled, “Why Exercise Won’t Make You Thin.” The author of this article, John Cloud, attempts to trivialize the role exercise plays in weight loss by claiming that it is the exercise that is actually hindering weight loss efforts. While we agree that proper nutrition is also very important in achieving weight loss, we strongly differ from Mr. Cloud’s claims that exercise is actually keeping Americans fat. Exercise absolutely DOES have an integral part in achieving a healthy lifestyle that will ultimately result in weight elimination if needed and/or desired. This connection between exercise and a healthy lifestyle as it relates to weight elimination is a very important one that, unfortunately, Mr. Cloud fails to make. As health and fitness professionals, we fear that the overall message of the article is that it is pointless to push yourself to exercise when all it is going to do is keep you from achieving your weight loss goals.

This article has caused uproar amongst the health and fitness community. The American College of Sports Medicine (ACSM) alerted all its members of the misleading content of the article and issued a press release encouraging each member to submit it to their local media. I have overheard several conversations about the article amongst colleagues and clients around the gym. And one friend of mine, who is an avid exerciser, is throwing the magazine in the trash because she is so disgusted by the article denouncing the importance of exercise.

So, we decided it was time to put TIME in its place. It is time that educated health and fitness professionals set the record straight about the true role exercise plays in weight management. It is infuriating that misleading information like this is published in a prominent media source. Besides, who is this John Cloud guy anyway?

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The Article

Mr. Cloud’s article begins with the description of his weekly exercise regimen which is complete with 30 minutes on the stair-master, an hour with a personal trainer, a group exercise class, and a 5.5 mile run. He explains that although he has been sticking to this “vigorous” exercise routine for years and has maintained his weight (a point he very subtly makes), he still has his “gut fat” that hangs over his belt when he sits. All this torture on his body for all these years and he still has fat to lose? He decides that, of course, it has to be the exercise that is preventing him from losing the fat!

The article continues with statistics that show while gym memberships are at an all time high in our country, so are obesity levels. Exactly how are the two related? Just because someone has a gym membership does not mean that person is going to lose weight. It also does not mean that they are thin. And it certainly does not mean that one is overweight because they have a gym membership! If this was the case, you would see many more overweight avid exercisers at the gym!

As the article goes on, Cloud digs himself in deeper and deeper. He attempts to make a profound statement saying it is the exercise we do that is preventing us from losing weight. This is all due to the idea that exercise stimulates hunger forcing us to eat more and therefore halting any progress we have made. He says that if we use all our self-control and willpower to force ourselves to exercise, then there will be none left over to resist that enticing piece of pizza which we so crave after a hard bout of sweating at the gym.

Who does John Cloud think we are? A bunch of clueless, helpless, uneducated people who are slaves to our appetites with no hope of figuring out the actual needs of our own body? Yes, it is true that exercise will stimulate hunger simply because your energy need increases with the more activity you do throughout your day. However, this does not mean that you are unable to learn how to eat properly to keep yourself fueled correctly and prevent overeating, even with the extra energy you expend at the gym. This is a learned process; one that certainly anyone can be taught given the proper education and guidance. Where is this statement in the article?

The last major point Cloud attempts to make relates to the idea that when we exercise, tiredness sets in and we become more lethargic throughout the day and, therefore, are less active than normal. Again, this is not inevitable and it is not a direct cause of the exercise. With proper education on how to keep your body energized throughout the day, you can prevent the over-tired feeling and have an abundance of energy that your exercise will have actually helped to provide!

Time for Truth

It is time to face the facts. The most frustrating part of the entire article is that, as health and fitness professionals, we understand the point Mr. Cloud is trying to make. Many weight loss efforts are unsuccessful because people do not realize what it takes to see results with exercise alone. We have always said nutrition is about 75% of the weight loss “game.” Knowing this however, does not leave exercise out of the equation. Exercise is, in fact, a very important factor in weight loss and especially weight management. In his article, Cloud simply does not get this point across in an educational manner. Instead, he leaves the readers more confused than ever about exercise and the role it plays in effective weight loss.

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Exercise Not Enough?

The first point Cloud tries to make is that even though one may exercise his/her tail off, it is not enough to promote weight loss. Truthfully, it is very difficult for one to lose weight with exercise alone, but it is not impossible. We know that there are 3500 calories in one pound of fat. In order to lose one pound of fat over a span of one week, there has to be a deficit of 3500 calories over seven days, or an elimination of 500 calories per day. Therefore, if one was to make no adjustments at all to his/her dietary intake and was to start an exercise program in which he burned 500 calories a day, he would lose one pound a week with exercise only.

In actuality, there are very few of us that will be exercising every day at the level necessary to burn an extra 500 calories. In fact, Mr. Cloud only admits to exercising four days a week, and yet he wonders why he still has leftover belly fat. The bottom line is in order to help facilitate effective weight loss; nutritional habits must also be changed. The 500 calorie deduction can come from cutting back on 500 calories of food each day, burning an extra 500 calories during your workouts, or a combination of the two. The key is to attain a balanced nutrition plan that provides enough calories to keep the body energized and prevents hunger throughout the day, while at the same time creating a daily 500 calorie deficit in order to lose weight.

Exercise = Stimulated Hunger, Loss of Willpower, and Overtiredness?

As previously mentioned, weight loss occurs when there is caloric deficit. At the end of the day, the amount of calories expended must be greater than the amount of calories consumed. However, this deficit cannot be too great because then the body will become overly hungry and cause the dieter to lose all willpower and overeat excess calories. Also, if too little calories are consumed, the body becomes tired due to lack of energy. If the road to weight management is to be a success, one must have a firm understanding of caloric (energy) balance.

When a sedentary person begins a workout regimen, his/her caloric need will increase simply because his/her energy output has increased. This number will vary greatly depending on the person, how physically demanding the workout is, and the specific weight loss goal. So, as Mr. Cloud points out exercise can, indeed, stimulate hunger. But, as we learn more about energy balance, we will enable ourselves to control this hunger through proper preparation and food choices.

In order to lose weight, it is important to understand that the desired caloric deficit needs to be met at the end of your day. In other words, you do not want to find yourself at too great of a deficit during your day when your body needs energy the most. This is when you will become overly hungry and your appetite will seem stimulated beyond what your willpower can handle. Whatever the caloric need for your desired weight may be, it is important that you consume those calories consistently throughout your day so that you will never find yourself too hungry. When you are overly hungry, cravings hit hard and willpower goes out the window.

Deciding to make a change and consume a more healthful diet means eating to properly nourish your body to help it feel its best all day long. The goal should be to prevent hunger by eating healthy meals throughout the day, spaced no more than three or four hours apart, so you will not have to worry about being strong or having enough willpower to make good choices. Because it will be properly fed, your body will make the right decision for you.

Cloud makes the claim that if you use all your willpower to force yourself to exercise that you will have none leftover to help fend off your cravings for “bad” food. He also says you will be too tired after your workout to continue with your normal activities throughout your day. Mr. Cloud is wrong. It is not the exercise that is causing you to want that piece of pizza after your workout, it is that you may have not eaten anything for five or six hours and you are just finishing an hour long, intense workout. Your body is hungry and tired. It is not lack of willpower, but lack of nutrition preparation. And it is something that can be easily fixed in order to successfully reach your weight loss goals.

The Role of Exercise in Losing and Maintaining Weight

Most of this article has been focused on nutritional education and preparation to keep our cravings to a minimum and our energy high throughout the day. Now, we want to talk about the importance of exercise.

We all know how healthy exercise is for us. We hear it everyday. It’s good for the heart, the mind, the body. It wasn’t until John Cloud’s article in TIME, that we all were 100% certain that exercise was also good for losing and maintaining weight. Stick with what you know because exercise does play an important role in weight management.

As we mentioned earlier, it is extremely hard to lose weight with exercise alone. On the flip side, it is equally as challenging, and may be more dangerous, to lose weight with dieting alone. This is due to the fact that in order to drop one pound a week, there still needs to be a daily 500 calorie deficit. If this is reached through reducing your diet by 500 calories each day, you run the risk of consuming less than what your body needs just to survive your daily activities. When you drop below this caloric need, not only will you become hungry and experience fatigue, but your body will have no choice but to pull from stored energy to use as fuel. Unfortunately, this energy comes from stored protein, (i.e. muscle), and not fat. When you exercise, your body uses energy from stored carbohydrates (glycogen). As this energy is used, it leaves less leftover at the end of the day that will eventually be stored as fat. This is why your best option to achieve healthy and effective weight loss should come from a combination of exercise and a reduction in caloric intake.

When desired weight loss is achieved, the next step is the weight maintenance or management stage. Studies show that those who exercise regularly have an easier time keeping the weight off and managing their current weight then those who do not exercise. Basically, it comes down to the caloric equation again. If you burn more calories than consumed, you will lose weight. If you consume more calories than burned, you will gain weight. In order to maintain, you need to bring in equal calories than what you expend throughout your day. Believe us, this is much easier and much more enjoyable when you keep exercise a consistent presence in your life.

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The Real Bottom Line

It seems everywhere we turn, some new health and fitness expert is hoping to revolutionize the industry with profound statements or weight-loss products to help millions of people who are struggling and desperate for hope. The truth is, we all know what do. We just have to make the choice to do it. John Cloud’s article raised a lot of question; not about the need of exercise for weight management, but about how the public may view an assumed “expert” opinion because an article was published in a well known magazine. Readers will take away the wrong message from Cloud’s article about exercise. It is up to us, the educated and dedicated health and fitness professionals to help inform the public on the real truth about exercise and weight management. We hope this article has helped clear up any confusion.

Just remember, the ultimate goal is to achieve a healthy lifestyle. Exercise helps make up a healthy lifestyle. And weight loss is a by-product of a healthy lifestyle. Therefore, exercise is key in achieving safe and effective weight loss and weight management. Period.

BodyBasics Welcomes…Maureen Raine

Maureen earned her Bachelor of Arts degree from West Chester University in Pennsylvania and is a graduate of the Pima Community College Fitness Professional Certificate Program. She is a National Strength and Conditioning Association Certified Personal Trainer.

Maureen grew up outside of Philadelphia but has called Tucson home since 1998. In her free time, she loves to hike, bike, run, and rollerblade with her husband Rob and children Sean and Katelyn.

The pursuit of health and fitness has been a personal journey for Maureen. After the birth of he second child she found herself 80 pounds overweight. Over the course of seven years, she improved her diet and exercised regularly. In 2003 she completed a full marathon but had only lost 25 pounds. Later, she sought the help of a personal trainer and was delighted to lose 5 pounds in 6 weeks. The trainer, however, was concerned and asked Maureen to see her doctor. After simple blood tests, she was diagnosed with hypothyroid disease and began treatment. An additional 32 pounds fell away. Inspired by her own success, she decided to switch careers and become a personal trainer herself. 

Maureen wants everyone to enjoy the vitality she has found. She is excited to share what she has learned about exercise and nutrition with the rest of our BodyBasics community!

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Healthy Recipe: Homemade Energy Bars

Looking for a quick snack that will help keep your energy levels high?  Try the following recipe courtsey of Ellie Krieger, Registered Dietician and Food Network TV Chef.  Eat one or two of these before and/or after your workout and you are sure to have an abundance of energy to last you all day long!

Ingredients

Cooking spray
1 cup quick cooking rolled oats
1/2 cup raw unsalted sunflower seeds
1/2 cup toasted wheat germ
1/4 cup whole-wheat pastry flour
1/2 cup dried apricots
1/2 cup raw almonds
1/2 cup raisins
1/2 cup pitted dried dates
1/2 cup powdered nonfat dry milk
1/2 teaspoon ground cinnamon
1/3 cup pure maple syrup
2 large eggs

Directions

1. Preheat the oven to 350 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
2. Place all ingredients except the syrup and eggs in a food processor and pulse until the mixture is finely chopped. Add the syrup and eggs and pulse until the mixture is well combined. It will resemble a coarse paste.
3. Transfer to the baking pan and spread evenly. Bake until just done, about 20 minutes. Cut into 20 squares. 

Nutritional Analysis per Serving

Calories:  133, Total Fat: 5 grams, Saturated Fat:  0.6 grams,  Protein:  5 grams, Carbohydrates:  20 grams, Fiber:  2.5 grams

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Client of the Month: June – Dolores Cannon

Dolores started training with her coach, Kathleen, in October 2008. Before that, she had not experienced resistance training in a structured way or with a fitness coach. Since training on a consistent basis, Dolores has increased her total body strength making it easier to climb stairs, get up and out of a chair, walk with better balance, and do the things she likes to do. She trains hard and maintains a sunny attitude at the same time!

Let’s support Dolores in her continued efforts to stay strong, healthy, and active with family and grandchildren. Keep up the good work Dolores!

iPod Music at BodyBasics

What would you like to listen to while you’re doing your cardio? We want to know! Music can really make an otherwise BORING workout a lot more enjoyable. Please email thelittens@yahoo.com any and all songs that you would like to hear at the studio during your workouts. We will even set up a personalized playlist for you! You provide the song list and the order. We’ll do the rest.

Thanks!

Mat Giveaway…Last Chance

We still have 4 mats left to give away. If you would like one let your fitness coach know.

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., Maureen, Mike D., Jenny, Robin, and Terry

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July/August 2009 • Volume 5, Number 4

In This Issue

• Time to Ice?
• Nutrition Corner: Nutrition and Injury Recovery
• Healthy Recipe: Salmon Packets
• Client of the Month: April – Barb Rock
• Client of the Month: May – Tom Meade
• iPod Music at BodyBasics
• Mat Giveaway
• 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 (Tue.)

Time to Ice?

In keeping with this year’s theme, we bring you our summer issue – Summertime in 2009!” Summertime brings with it a lot of fun, outdoor activities with friends and family. As you continue to become more fit and adopt a more active lifestyle, sometimes you have to endure everything else that comes along with finding your “inner athlete.” Unfortunately, that can mean injury. We thought it would be beneficial to discuss a very effective way to help recover from injury, ice therapy.

When a person becomes injured, most often the injury incurred is considered an “acute” injury. An acute injury is a recent injury caused by a specific event that will usually heal within a certain amount of time. One of the best ways to treat an acute injury is with ice. Ice therapy, also known as cryotherapy can be beneficial in many ways to include:

• Reducing bleeding and swelling
• Pain relief
• Reducing muscle spasm

Reducing Bleeding and Swelling

Ice can be used to reduce inflammation surrounding an injury. Two symptoms of inflammation are bleeding and swelling. Swelling is one of the body’s natural responses to injury. When the injured area swells, bodily fluid is accumulated and range of motion of the joint and/or muscle is limited, therefore protecting the injured area from further damage. Ice therapy helps to reduce this response.

By cooling the surface of the skin as well as the underlying tissues, vasoconstriction occurs. Vasoconstriction is the narrowing of blood vessels, which decreases the amount of blood flow to the area and therefore, reduces the amount of swelling.

Pain Relief

Ice therapy is thought to reduce the amount of pain to an injured area, though it is scientifically unclear as to exactly why this may occur. It is known, however, that cold reduces the activity of free nerve endings, raises the pain threshold, and causes a release of endorphins that overrides the pain sensation (known as the pain gate theory). The decrease of pain may be associated with one or a combination of all the above responses to cold therapy.

Reducing Muscle Spasm

Muscles will spasm as a response to pain. As the muscles contract, they are protecting themselves from further damage. More often than not, muscle spasms occur due to overuse of the muscle rather than specific injury. It is thought that ice can be used to reduce muscle spasms because the cold slows the motor activity of the muscle resulting in decreased action and more relaxation of the muscle.

When to Ice and When Not to Ice

Ice is most beneficial when used immediately after injury. This will best help reduce swelling, tissue damage, blood clot formation, inflammation, muscle spasms, and pain. Ice therapy will continue to be most beneficial 24-48 hours following an injury.

The use of ice may also provide positive results for chronic inflammation and/or pain. When using ice in this manner, it is important to remember to ice after exercise and not before. Icing before exercise decreases the temperature to the area, which alters the movement of the muscle or joint thereby exposing it to further damage. Only in special situations, and with supervision, should ice be used prior to exercise.

In certain circumstances, ice may not be beneficial. The following conditions should not be treated with ice therapy:

• Raynauds Phenomenon – a condition affecting small blood vessels in the extremities
• Cold Hypersensitivity – hypersensitivity to cold may present itself in the form of hives (Cold Urticaria) or a rash (Cold Erythema)
• Cold Hemoglobinuria – a condition when red blood cells break down so quickly that some hemoglobin cannot combine with blood proteins
• Anesthesia – numbness or altered sensitivity that may affect the injured patient’s ability to sense the degree of coolness

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How to Ice

It is important to apply ice to an injury as soon as possible after the injury has occurred. There are many different methods to ice therapy; the most commonly used is the ice pack. An ice pack is any type of container that holds cubed or crushed ice such as a plastic bag or towel. These ice packs can be held in place by an “Ace” bandage or other types of athletic wrap or tape. If your container is thin like a plastic bag, it may be necessary to place a barrier between the ice pack and your skin to prevent frostbite.

Leave the ice pack in place for no more than 20-30 minutes. Initially, the ice will constrict local blood vessels and decrease the temperature of the tissue. After 20 minutes, the blood vessels will open slowly and then the tissue temperature will start to increase again. This effect is called “reactive vasodilatation” and is what assists in the beginning states of recovery from an injury.

Stages of Ice Therapy

Stage One: Cold
Stage Two: Burning/Prickling
Stage Three: Aching (sometimes will feel worse than the pain)
Stage Four: Numbness*

*The forth stage is the most important and as soon as this stage is achieved, the ice should be removed.

Ice therapy may be continued off and on throughout the day. Allow your skin and underlying tissue to return to normal temperature before re-applying the ice. For example, one might ice for 20 minutes, then re-ice two or three hours later. If pain and inflammation does not subside and continues for more than 48 hours after injury, it may be wise to consult your physician for further instruction.

Other ice therapy methods include:

• Ice baths – a large container is filled with cold water and ice where the injured area can be submerged. This method is beneficial for cooling awkward, bony areas such as the foot, ankle, hand, elbow.
• Ice Massage – cubes or blocks of ice are used to rub the injured muscle.
• Gel Packs – gelatinous substances that can be kept in the freezer and molded to the injured area. To prevent frostbite, apply on skin through a towel or cloth.
• Chemical Cold Packs – single use cold packs that are activated when an inner pouch is broken, releasing a chemical that lowers the temperature of the pack. These are convenient for use in emergency situation.
• Cryocuff – a machine, which consists of a gallon tank of ice water and a nylon sleeve, into which you place the injured part. The ice water flows through the cuff to provide constant cooling to the injured area.

Ice as Preventative Measure

Applying ice after exercise to areas that are not necessarily injured, but may still feel a little achy, could be beneficial in the prevention of potential injury. For example, runners may use ice therapy on their knees after a run to help prevent irritation and/or inflammation, which will help keep them healthy and strong.

Be Patient, Strong, and Healthy

As your lifestyle becomes more active, you may begin to feel that nothing can slow you down! This is wonderful, but you must also remember that if injury occurs, you will have to slow down and be patient to fully recover. In fact, you should use this time to give yourself an extra pat on the back because the more fit you are going into an injury, the better and most times, quicker recovery you will have (depending on the extent of the injury, of course). So, don’t get down. Be patient, listen to your doctors, PTs, and your Fitness Coaches, and you will return to your normal activities before you know it!

Resources:

• http://www.sportsinjuryclinic.net/cold_therapy/cold_therapy.php
• http://www.rrca.org/resources/articles/ice.html

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Nutrition Corner: Nutrition and Injury Recovery

What you eat plays a big role in how you function throughout your day. Food gives your body the energy and the nutrients it needs to be the best you can be each and every day. Eating a well-balanced diet is very important in building a strong immune system and an equally as strong body to fend off disease and tackle the stresses we face on a daily basis. Likewise, when we find ourselves in recovery mode, whether from a tough workout or injury, our nutrition plays a key role in how well we recover.

When we sustain an injury, inflammation will follow. The above article talked about the importance and necessity of ice therapy to aid in the injury recovery process. Ice will help reduce inflammation from the outside in. However, there are things we can do to reduce the inflammation from the inside out.

Anti-Inflammatory Foods

Foods that are rich in Vitamin C, Vitamin E, and Omega-3 fatty acids can help fight inflammation. Vitamin C can be found in a variety of fruits and vegetables such as: citrus fruits, kiwis, strawberries, baked potatoes, tomatoes, bell peppers, spinach, broccoli etc. Vitamin E can be found in oils such as sunflower, safflower, olive, corn, and soybean. It is also found in nuts like peanuts, almonds, and hazelnuts. Omega-3 fatty acid rich foods are found in fatty fishes like salmon, tuna, and mackerel. Nuts and seeds such as, walnuts and flaxseed are also high in Omega-3s.

Another food that has shown an anti-inflammatory response is the herb turmeric. Turmeric is a flavoring that is used in South Asian and Middle Eastern cuisine. It is also found in mustard condiments and helps give the yellow coloring. Turmeric contains the ingredient curcumin, which is found in curry powder. It has even been called a better anti-inflammatory than the powerful steroid, cortisone.

Vitamins as Building Blocks

Vitamin C is also an important nutrient in helping your body form collagen. Collagen is a protein that helps repair tendons and ligaments and strengthen bones. It is an essential nutrient for repair and for the healing process to occur.

Vitamin A is important for cell growth and bone development. It is necessary in the recovery process because it helps strengthen immune function. Good sources of Vitamin A are: Sweet potatoes, carrots, mango, papaya, spinach, turnip greens, red bell peppers, etc.

Zinc is beneficial for wound healing and skin repair. Good food sources of Zinc are: meats, seafood, sunflower seeds, almonds, etc. The RDA for Zinc is 11 milligrams per day for men and 8 milligrams per day for women. It is recommended to not take more than 40 milligrams per day.

Food Good for Your Mood

Everyone feels a little down in the dumps some days. This is especially to be expected if you are battling an injury. Often, incurring an injury can lead to a mild, situational depression if the injury is keeping you from doing what you love. This is another great reason to focus on your nutrient intake and adhere to a healthy diet.

Eat a balance of nutrient-rich foods, filled with complex carbohydrates, lean proteins, plenty of fruits and vegetables, and a healthy amount of fat. Carbohydrates (especially “smart” carbs like whole grains, fruits, and veggies) raise the level of the mood-boosting brain chemical, serotonin. A rise in serotonin can cause a calming effect and lower anxiety levels.

Protein-rich, low-fat foods like turkey, tuna, and chicken contain the amino acid tyrosine. Tyrosine raises the levels of the brain chemicals dopamine and norepinephrine, which can help you feel more alert.

Omega-3 fatty acids are a healthy fat and is another nutrient associated with the relief of depression symptoms. One study shows that societies that eat a small amount of Omega-3 fatty acids have a higher prevalence of depression when compared to societies that consume a larger amount of Omega-3s.

Final Thoughts

The bottom line is that no matter what your goal, whether it is to lose weight, be healthy, get well from illness, prevent illness, recover from injury, or prevent injury, eating a nutritious, well-rounded diet is key. It is equally important to recognize that when you do not eat a healthy, well-rounded diet that you could, in fact, be inhibiting your recovery process. The vitamins and nutrients we take in when consuming a well-rounded diet help us live the lives we want to live, healthy and injury free!

Resources:

• http://www.sportsinjurybulletin.com/archive/nutritional-therapies.html
• http://www.lehighsports.com/assets/sportsmed/NutritionDuringRehab.pdf
• http://www.thefreelibrary.com/Nutrition+as+a+key+player+in+injury+recovery-a0151713270

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Healthy Recipe: Salmon Packets

Recipe courtesy of Eating Well

This company-worthy salmon is steamed on a bed of escarole (or substitute your favorite veggie like asparagus or zucchini or squash) and basted in a rich and tangy lemon-butter sauce. Fresh tarragon is delicious or try other herbs, such as thyme or rosemary. Rainbow trout or arctic char are good substitutes for the salmon.

Add a side of brown rice for a complete, healthy, and well-balanced meal!

Makes 4 servings

ACTIVE TIME: 40 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Moderate

2 tablespoons butter
2 lemons
2 tablespoons minced fresh tarragon or 1 teaspoon dried
2 cloves garlic, minced
6 cups chopped escarole, romaine lettuce or spinach
1 bunch scallions, thinly sliced
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1-1 1/4 pounds skinned salmon fillet, preferably wild Pacific (see Note), cut into 4 portions

1. Preheat oven to 400°F (or see Grill Variation, below).
2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
3. Combine butter with the juice of 1 lemon in a small pan; melt over low heat. Remove from the heat and stir in tarragon and garlic. Reserve 2 tablespoons for the fish. Combine the rest of the sauce in a large bowl with escarole (or lettuce or spinach), scallions, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to coat.
4. Place one-fourth of the greens mixture (about 11/4 cups) on one side of each open heart fairly close to the crease and leaving at least a 1-inch boarder around the edges for folding. Place 1 piece of fish on top of each portion of greens. Season with the remaining 1/2 teaspoon salt and pepper. Brush the reserved sauce on the fish. Slice the remaining lemon and top the fish with the lemon slices.
5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the fish is just cooked through and the greens are wilted, about 15 minutes. (Carefully open one package to check for doneness—be cautious of the steam.) Let the packets rest unopened for 5 minutes before serving.

NUTRITION INFORMATION: Per serving: 215 calories; 10 g fat (5 g sat, 2 g mono); 68 mg cholesterol; 7 g carbohydrate; 24 g protein; 3 g fiber; 512 mg sodium; 763 mg potassium.

Nutrition bonus: Vitamin A (45% daily value), Vitamin C (40% dv), Folate (34% dv), Potassium (22% dv), omega-3s.
1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat, 1 fat

TIP: Ingredient Note: Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).

Grill Variation: Cooking in packets is great for the grill, but it’s not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 8 to 10 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.

MAKE AHEAD TIP: Equipment: Parchment paper or foil

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Client of the Month: April – Barb Rock

Barb has been a loyal client of BodyBasics, committing to several group training sessions each month, since June of 2006. She is encouraging to her fellow group mates and she always comes to give her best effort. She asks great questions and continues to educate herself about the ins and outs of exercise and nutrition. She is one that backs up what she says with measurable action steps.

Barb, thank you for being such an example to others through your actions. It is so rewarding to watch you transform both your mindset and your bod right before our eyes. You will be in your little black dress before you know it!

Client of the Month: May – Tom Meade

Tom added the services of BodyBasics to his plan in November of 2008. He sought a professional to assist him towards better health after some unusual chest pains sent him to a cardiologist a couple months before resulting in the addition of heart and cholesterol meds and a stern prompting to improve his lifestyle. Tom listened to his body’s warning ,as well as his doctor’s, and started towards a new life by cleaning up his nutrition. He then added an exercise program that included 3-4 days of aerobics and 2 days of weight training. Seven months after these additions, the results are amazing. Meds have been almost completely eliminated. He has lowered his body fat by 10%. He has eliminated 50 pounds! He is running 40-45 minutes at a pace that stopped him short 7 months prior after only 5 minutes. The list of improvements goes on!

Tom, You are such an example of what can happen when proper nutrition and the right program design come together. Keep up the good work and thank you for your continued trust.

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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!

Mat Giveaway

We have 8 used mats in need of a home. We will be switching out our current mats with some new ones in the coming month. If you would like one let your fitness coach know.

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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• May/June 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.