In this issue:
No one person has to do it all but if each one of us follows our heart and our own inclinations we will find the small things that we can do, and together we will come up with enough to create a sustainable future and a healthy environment. — John Denver
It is time to formally introduce our wonderful studio to the city of Tucson. We humbly ask for you our esteemed clients and supporters to tell everyone you know. We will be starting the day with Mat Pilates at 8:00 a.m. followed by an invigorating workout we are calling Fitness Fusion at 9:00 a.m. We will then refuel together from 10 – 10:30 as Becky, our wise Registered Dietician, educates us on how to refuel after our workouts. Robek’s Juice will be there with smoothies as one example. Then from 10:30 – 11:30 we will have a chance to test our balance, flexibility, stamina, strength, and core against ourselves and others our age. Finally the day will end with an informative and interactive exploration of the CORE! Chris Litten will be heading up this portion. Best part, everything is complimentary and we will be doing a raffle, providing some food, and offering give aways just for coming in. Please forward this to all that would be interested.
For those who need our physical address it is 1631 W. Ina Road Suite 111 Tucson, AZ. 85704. We are located midway between La Canada and La Cholla on the Southwest side of Ina Road. Look for open house signs and the big BodyBasics sign out front.
2011. Wow, it’s hard to believe it’s here. Another start to a new year. A new theme to the upcoming year’s worth of The Pulse newsletters. A time to make those New Year’s resolutions again.
After spending the holiday season with friends and family, I have come to realize there is one recurring theme that seems to play like a broken record every year at this time. Year after year, I continue to hear, After the new year, I am going on a diet. Or, After the new year, I will start going to the gym more often. Then, five minutes later, I hear stories about the events planned for the upcoming year. From involvement in social clubs that typically include unhealthy eating and drinking, to road trips and vacations, I can literally see those New Year’s resolutions going right out the window. (**See note at the end of this paragraph). And next year, come the holiday season, I will hear the same, exact resolutions I have been hearing every year prior.
**Note: Just for clarification, I am not implying that social clubs, road trips and vacations do not fit along the lines of a healthy lifestyle. For these specific events, however, it is important that those involved must learn how to change the way they participate in these events if they wish to achieve their health goals this year.
I know, for a fact, that my loved ones are not alone with this yearly resolution dilemma. Unfortunately, this depicts the majority of New Year’s Resolutions made each year. But, it doesn’t have to be this way. Year in and year out, we focus on what we have not done to fulfill our resolutions. This year, let’s focus on what we can do and what we will do. And let’s do it together.
Many resolutions are made independent of anyone else but ourselves. This can feel very lonely at times. You hear more resolutions worded as, what I want to do for the upcoming year, and less we. Maybe this is where we have it all wrong. Maybe, the trick to keeping our resolutions this year, is to make them with someone else. Or, at the very least, share them with others.
- As I pondered this thought, I realized there was another recurring theme that happened throughout this holiday season; the power of doing things together, with, and for, someone else.
- I recalled a specific quote from the movie, A Walk in My Shoes that aired this past December which said, Funny, how when you help someone else, you somehow heal yourself.
- As we were setting up our new Wii Fit that we received for Christmas, the video game console had us register a Mii and then said, Would you like to register a friend or family member? Having a workout partner can help you stick to your goals.
- And finally, this issue of The Pulse is another great example of working together to achieve goals. Taking on the exhausting tasks of being a new mom, and hosting both sets of families for Christmas, left me less time to devote to The Pulse as I would normally. Asking for assistance, I was graciously given an excited and very willing guest author, Becky Stephens. Becky will be bringing you the nutrition article and recipe in this issue. With her help, we were both able to present this newsletter to you in a timely manner. Thank you Becky!
Let’s do it together
This year, as you make your New Year’s Resolutions, think about how you can involve someone else. That person can serve as one who helps keep you accountable, or possibly, that can strive for a similar goal right along side you. With this in mind, the theme for this year’s newsletters is going to revolve around achieving our goals by, in one way or another, involving someone else. I will give suggestions in each issue for ways you can achieve this. You may follow along, or set off on your own path.
As we take on our resolutions together, maybe we will finally achieve those pesky goals we set for ourselves year after year. By becoming the role of cheerleader, or partner, this can certainly be a goal each and every one of us will achieve.
We will call these goals, the We’re Better Together Goals.
We’re Better Together Goals for January and February:
January: Make a New Year’s Resolution that involves someone else.
Some ideas are:
- Hire a Personal Fitness Coach
- Workout as part of a pair or in a group
- Share your goals with someone who will keep you accountable
- February: Bring a healthy food item or idea to share with others.
Some ideas are:
- Fruit for an after-workout snack for those in your group
- Individually packaged healthy snacks, like nuts, for co-workers
- Print out and share a healthy recipe you enjoy
Other people truly influence the way we live our lives. Therefore, it is important to surround yourself with those people who will help you achieve your goals. And when you work toward your goal either by helping others, or receiving help from others, we hope you will find success! Every time you look at the year, 2011, pay special attention to the two number ones standing side-by-side. This will help you remember that your goals do not have to be achieved alone this year. Make 2011 the year that we can do this – together!
By Becky Stephens, Registered Dietitian, Guest Author
Happy New Year! The New Year inspires us all to create new beginnings and set fresh goals for the upcoming year. What a fantastic feeling! Many times, weight management goals are the focus for this time of year. And so, balancing out the foods we eat with our daily physical activity is especially important. Do you feel confident in your nutrition knowledge when it comes to promoting a healthy weight? Take the challenge and see how you measure up.
1. True or False:
As long as I am exercising every day, I can eat what I want.
2. True or False:
In order to manage my weight, I have to eliminate carbohydrates from my diet.
3. True or False:
Skipping meals is a good way to reduce the number of calories in my day.
4. True or False:
If I focus on variety and balance of all food groups, including lean protein sources, fruits & vegetables, whole grains, and healthy fats, I will be able to manage my weight.
5. True or False:
It’s important to individualize nutrient needs and understand the possible dangers & limitations of fad dieting.
Answers to Nutrition Quiz:
- False! While balancing the foods we eat with daily physical activity is important for weight management and overall health, our food choices also effect health and body composition. And, by choosing nutrient dense foods, you will maximize your efforts for overall wellness and weight management. Think: Balance with a bonus!
- False! Carbohydrates, which include fruits, starchy vegetables, whole grains, and low or no fat milk & yogurt, are essential to health. Carbohydrates are the body’s preferred source of energy for your muscles, organs, and brain. While it’s important to steer clear of refined carbohydrates and watch our portion sizes of these foods, eliminating this macronutrient may cause fatigue, muscle cramping, and poor mental function. Think: Fuel for function!
- False! While skipping meals will reduce overall calories, this is not an effective way to lose weight. According to the American Dietetic Association’s Evidence Library, consumption of 4 to 5 small meals & snacks per day is associated with a lower obesity risk. By eating small amounts more frequently, you can keep your body energized and prevent feelings of deprivation, which may promote unhealthy eating habits. Think: Eating for energy balance!
- True! Balance and variety are the keys to healthy eating. By reducing the amount of unhealthy fat and empty calorie foods in our everyday choices, and then replacing these foods with nutrient dense options, improvement of body composition and function is maximized. Take a look at your daily food choices. What food could you replace with a healthier option to promote overall health and weight management? Think: Nutrient density!
- True! The media is flooded with nutrition advice from every direction, making it easy to buy in to false claims which promote rapid weight loss. Unfortunately, weight management is not a one size fits all recipe, and there really are no magic potions or pills to melt away the pounds. So, it’s important to beware of diets which eliminate food groups, require certain food combinations, restrict calories unrealistically, or include weight loss drugs or supplements. If weight is lost too quickly, muscle, bone, and water will also be lost. Instead, focus on life-long habits which promote a balance of healthy food choices, regular physical activity, stress management, and social well-being. Think: Life-long wellness!
For any questions or comments regarding this article, please contact Becky Stephens @ firstname.lastname@example.org or 520-954-1142.
For reliable nutrition resources, visit these websites:
- American Dietetic Association @ http://www.eatright.org
- American Heart Association @ http://www.heart.org
- American Institute for Cancer Research @http://aicr.org
- American Diabetes Association @ http://www.diabetes.org/
December 21, 2010 | Issue 328
Put those extra holiday leftovers to work and give new life to an old favorite with our healthy, hearty lasagna. Lean turkey and low-fat cheese cut the fat and calories usually found in the traditional dish while onion, oregano, and marinara keep it fun and flavorful. Whole-wheat noodles add another layer of cancer protection with their unique antioxidants, phenols and lignans.
6 whole-wheat lasagna noodles (or use no boil noodles) Canola oil cooking spray 1 medium onion, diced or chopped into medium pieces 1 1/2 lb. diced cooked turkey breast
1 tsp. dried oregano 15 ounces low-fat ricotta cheese 1 large egg, beaten 1 10-ounce package frozen spinach, cooked per package directions, well drained 3 cups low-sodium marinara sauce 1 cup part-skim milk mozzarella cheese, shredded
Preheat oven to 375 degrees.
Cook lasagna noodles according to package directions. Set aside on cloth towel. Spray large skillet with cooking oil, and over medium heat, cook onion until soft. Add turkey and cook until heated through. Stir in oregano.
In medium bowl, mix together ricotta, egg and spinach.
Place 1 cup sauce in the bottom of 13 x 9-inch baking dish and spread to cover the bottom. Layer with 3 lasagna noodles, half the ricotta cheese mixture and half the turkey mixture. Repeat layering starting with sauce, then cheese then turkey mixture. Top with mozzarella.
Cover with aluminum foil and bake for 40 minutes. Remove foil and bake for additional 10-15 minutes or until bubbling and top is golden brown. Let stand for 10 minutes before serving.
Makes 8 servings Per recipe: 290 calories, 8 g total fat (3.5 g saturated fat), 22 g carbohydrate, 34 g protein, 3 g dietary fiber, 280 mg sodium.
Allison Nair – January
Allison has been a BodyBasics client for almost two years after being referred to us by her social worker. When she started, her goal was to be strong enough to battle the effects of Multiple Sclerosis. Allison brings her bright sense of humor and strength of spirit to every workout. Under the watchful eye of her coach Chris, she has improved her balance, strength and stamina. Watch out for her right cross! Allison’s mom, Shirley appreciates Chris for being able to get Allison moving like never before. She says that Allison’s care givers have noted how much easier it is to assist Allison now that she is more mobile. Allison is most proud of her walking exercises but enjoys everything she does with Chris because, They all make me healthy and Chris is so cute! We all appreciate Allison’s stalwart commitment to health and fitness. Congratulations on being selected BodyBasics Client of the Month Allison!
Heidi Thompson – February
It was exactly twelve years ago that Heidi suffered a stroke.She was left paralyzed on her right side, unable to read, write, and speak or even to care for her young children. She felt broken but was determined to put the pieces back together. Heidi started to exercise and her mind and body started to heal. The glue holding Heidi together consists of time, strength, determination, sweat, tears and laughter. All of which come in handy during her workouts with coaches, Chris and Nick. Fast forward to today and what you see now is a strong, confident, capable woman who has come so far. Her coaches are astounded by her recent gains in balance and strength. They both appreciate her willingness to work hard and try new things. Heidi’s children are so proud of her and we are too! Congratulations on being our client of the month.
Do you have a favorite workout song? What gets you pumped up? What songs make you want to move? Please email email@example.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!
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., Nick, Becky, Jenny, and Terry