Halloween Treats

With the Halloween holiday only days away, many may be finding themselves in a state of panic wondering how staying on track with healthy eating is possible with candies and treats EVERYWHERE. It would be unrealistic to expect one to deprive them self of all temptation and because of that this is one of those times when moderation is key! The popular dieting website SparkPeople.com recently posted a wonderful article which included Halloween treats that could be enjoyed for under 100 calories. 100 calories is an amount that can easily be accommodated into most any diet or healthy eating plan and can easily be burned through exercise.

The link is:
http://www.sparkpeople.com/resource/slideshow.asp?show=19

Have a safe and happy holiday weekend and indulge wisely!!!

FREE Teen Yoga Class!!!!!!!!!

Teen Yoga Classes beginning in the month of November. Open to all members and non-members and FREE to support community outreach. Classes will be every Wednesday from 5:00pm-6:00pm.

Come out and join us every Wednesday!!!!

Ideal Weight From Body Frame

Not sure on if you are on a good track with your ideal weight loss goals? What many don't know is that a good way to determine an ideal weight is to refer to you body frame size. Body frame size is determined by a persons wrist circumference in relation to their height. Based on this one can determine if they have a small, medium, or large body frame and this is definitely something to consider when determining ideal weight ranges. To determine the body frame size measure the wrist with a tape measure and use the following measurements below to determine frame size:

Woman:
If your height is under 5"2: A small frame would have a wrist size less than 5.5"; Medium frame 5.5" to 5.75"; Large: A wrist size over 5.75"
Height ranges from 5"2 to 5"5: Small frame is less than 6"; Medium frame 6" to 6.25"; Large frame: wrist size over 6.25"
Height over 5"5: Small frame: less than 6.25" Medium frame: 6.25" to 6.5" Large frame: Over 6.5"

Men:
Height over 5"5: Small frame: wrist size 5.5" to 6.5"; Medium frame: wrist size 6.5" to 7.5"; Large frame: wrist size over 7.5"

For years people have looked up their ideal weight using charts. Although the method works, having knowledge of your body frame size and then using this in your calculation of ideal body weight is an more accurate way of determining ideal weight.

Night Time Meals

Regardless of whether or not you choose to follow the "rule" of not eating too close to bedtime, most have at least heard it said before. But is there actually any truth behind it? Will eating too late in the evening cause you to gain more weight compared to consuming the same meal a few hours earlier? Generally speaking NO. The meal that you eat before bed still contains the same number of calories as it would have three hours prior and it is these calories that fuel the body and contribute to one's weight. With that being said there are however some physiological consequences that occur from eating that may contribute to unfavorable results following late night eating. The time that an individual spends sleeping is used as a recovery period for the body. By eating just prior to sleeping your body is forced to divert some of its energy to the digestion process. This leaves less energy available for the essential rest and recovery required during the sleep process. On nights when this occurs individuals are more likely to sleep less soundly, wake up feeling less rested and be more tired throughout the following day. Hormones that control both hunger and satiety are adversely effected by sleep deprivation. This causes many individuals who suffer from irregular sleeping patterns to eat more throughout the day and as well a never really feeling full, leading to a subsequent gain in weight. Also many times, those eating late at night are also getting fewer total hours of sleep which will make the effects of late eating even worse. If you do choose to eat late in the evening be sure that you are going to be able to receive at least 6 to 8 hours of sleep as well as eat a meal that is easily digestible (low in fat and fiber) to ensure that you body is able to adequately rest as well as do its job digesting your meal.

Fitness and Strong Bones

We all know that we need regular exercise activity to stay healthy and fit, but we also need it for our bones also. Although moderate fitness activity may help you stay fit, this may not be the best way for building and maintaining healthy bones. Weight bearing exercises that requires you to move your own weight or added weight has the most bone building benefits. Examples of weight bearing exercises include:
Running, jogging, stair climbing, hiking, step aerobics, jumping rope, dancing, tennis, and walking or hiking uphill.
In order to pick the best exercises for you and building your bones you have to have an understanding of what exercises work best for you. Bones are very active and respond the same way your muscles and cardiovascular system does during exercise. Therefore, the more stress you put on your bones the stronger they will get. When conducting bone building exercises be sure to include variety! Try to also involve as as many as different muscles, angles and patterns as possible and rotate this routine. Although building stronger bones plays a large role it fitness it is also to prevent other health related concerns such as osteoporosis. So don't wait until you have problems before you start managing them. Start making and building stronger bones a priority, with all other concerns such as weight loss.

Not All Fats Are Created Equal

When it comes to fat sources not all are created equal. In today's markets there are a vast array of choices that range from oils to butter and margarine, as well as solid fats from both animal and plant sources. Although within this group there are choices that are better for you then others, the actual reasoning behind the preferred choice may not be what one would think. Despite common assumptions ALL the above listed fat sources contain 120 calories and 14 grams of fat (on average) per tablespoon. The differences between them comes in the breakdown of monounsaturated, polyunsaturated, saturated and trans fats that they contain.
To ensure that you are choosing a fat source that is the best for you there are a few simple rules that you should follow...

1.) Choose fats that contain a high percentage of heart-healthy monounsaturated fats.
These have been shown to protect against heart disease as well as lower LDL ("bad") cholesterol as well as raise HDL ("good") cholesterol.
Examples: Olive Oil and Canola Oil are great choices
2.) Choose fats that are liquid at room temperature and NOT SOLID.
The reason for this is that solid fats contain a higher percentage of saturated fat- which has been shown to raise LDL ("bad") cholesterol.
Examples: Choose tub or spray margarine over the stick variety
3.) Choose fats that are derived from plant and NOT ANIMAL SOURCES.
Fats from animal sources (such as butter, lard, and bacon fat) are typically very high in saturated fats (note the fact that many are solid at room temperature) and also contain dietary cholesterol which may increase blood cholesterol levels.
Examples: Margarine made from plant oils such as soybean as well as the above
mentioned olive and canola oils
4.) Choose fats that are 100% TRANS FAT FREE.
Trans fats are a form of saturated fat that are formed through the addition of addition hydrogen molecules (hydrogenation) to liquid unsaturated fat sources in order to make them solid. By doing this they become much more shelf stable and less likely to quickly go rancid. Common sources include margerines, processed foods, and baked goods.
Example: Food lables are now required to show trans fat content so choice item that only
contain 0 grams trans fats

The Truth About Some Nutrition Myths

We all have heard some over the top myths about nutrition that we were sure were untrue. Here are some myths though that are not over the top and common.

1) Large amounts of protein will increase muscular strength and size.
Reality: There is no evidence to support that consuming too much protein will increase muscle size considerably by much. In actuality consuming too much protein in which the body needs can turn into fat.

2) Eating sweets such as candy bars, honey, soft drinks before competing will give you a quick burst of energy.
Reality: Eating these high calorie sugar foods causes the insulin in the blood to rise and often the blood is released too quickly which in turn may result in feeling tired and weak. This does not apply to everyone and you may find that what works for you may not work for others.

3) Drinking water during and prior to working out causes cramps during workouts.
Reality: Water is the most important nutrient needed when exercising. Restricting water intake during or before workouts can cause dehydration.

4) Most low fat foods are also low in calories.
Reality: Foods that are natural and low in fat tend to also be low in calories. However foods that are manufactured and not natural tend to be low in fat but high in calories. Just because a food is low fat it does not play to the advantage to eat more.

5) Crash diets are the most effective and fastest way to loose weight.
Reality: Although crash dieting can result in a significant amount of weight loss at first, it is ultimately muscle mass, glycogen, and water that is lost as opposed to body fat.
Having a basic knowledge of nutrition and knowing what facts to do a little more research on can contribute to your overall health and fitness goals.

Your Pyramid

Everyone has heard of the USDA's Food Guide Pyramid, but how many of us know that there has been a recent revamping of its format? The "old" Food Guide Pyramid was arranged in serving within the 5 specific food groups (Meat, Dairy, Vegetables, Fruits, and Grains) as well as fats and oils. These serving were of different sizes for every group and hard for many to remember. The new format is much more "user friendly" and now includes specific amounts within the food groups. Food amounts are now represented in either cups, teaspoons or ounces needed per day. These amounts differ for males and females and are also broken down into three age categories.

The new guidelines are as follows:
Meats & Beans
Male: 6.5 ounces (ages 19-30), 6.0 ounces (ages 31-50), 5.5 ounces (ages 51+)
Female: 5.5 ounces (ages 19-30), 5.0 ounces (ages 31-50), 5.0 ounces (ages 50+)

Grains
Male: 8 ounces (ages 19-30), 7 ounces (ages 31-50), 6 ounces (ages 51+)
Female: 6 ounces (ages 19-30), 6 ounces (ages 31-50), 5 ounces (ages 51+)

Vegetables
Male: 3 cups (ages 19-30), 3 cups (ages 31-50), 2 cups (ages 51+)
Female: 2.5 cups (ages 19-30), 2.5 cups (ages 31-50), 2 cups (ages 51+)

Fruits
Male: 2 cups (ALL AGES)
Female: 2 cups (19-30), 1.5 cups (31-50), 1.5 cups (51+)

Dairy
Male: 3 cups (ALL AGES)
Female: 3 cups (ALL AGES)

Fats and Oils
Male: 7 teaspoons (ages 19-30), 6 teaspoons (ages 31-50), 6 teaspoons (age 51+)
Female: 6 teaspoons (ages 19-30), 5 teaspoons (ages 31-50), 5 teaspoons (ages 51+)

This new pyramid format also comes with an entirely new interactive website which is full of great tools to help you not only learn more about proper nutrition through every stage of life but also helps you customize your eating plans and track your progress through changes.
All this can be found at http://www.mypyramid.gov/

Weight Loss Plateau...

After an initial period of weight loss most people experience a weight loss plateau. This is something common among individuals, so don't get discouraged if you are not seeing the weight decrease as before. The weight loss plateau occurs primarily due to your body changing and has entered the shock phase. As your body adjust to the changes it thinks it is in famine and consequently tries to hold on to every calorie in your body resulting in a slower metabolism. To overcome this plateau you have to speed up your metabolism. The best way to go about doing this is to increase your activity level and make sure your calorie intake is adequate. Many people who are trying to loose weight often don't eat enough and skip meals. This could be the primary reason for the plateau. In order to increase your metabolism you have to try to eat as often as possible not going longer than three hours without eating. This alone will increase your metabolic rate. Also try changing up you fitness routine as your body can also adjust to the same exercise routine.

Whats The Deal With Plyometrics?

So we have all heard of the fitness guru term plyometrics; or maybe not. Plyometric training, or also known as jump training is basically the stretching of muscles prior to contracting them. This stretching of muscles occurs when jumps are performed one after the other. When a person lands from a jump the quadriceps muscles stretch as the knees bend. This pre-stretch has been proven to enhance the power of the second jump. Plyometric training has received its criticism due to the high risk of injury due to in depth jumping which can involve boxes and landing on hard surfaces. Keep in mind that although it seems as jumping is a skill you may not need instruction on, the forces sustained from jumping on hard surfaces and properly are important. Safe and effective plyometric training programs should stress the quality of the jumps and not the quantity. Since plyometrics involve using the lower body it is important to be attentive to techniques. Here are some tips on safe landing techniques:
1) Try to focus on landing from toe to heel from a vertical jump.
2) When landing avoid excessive side to side motions at the knee.
3) Try to bend the knee in one form of motion as this makes the landing forces
better to be absorbed through the muscles.
For those who want to try something different, plyometrics serve as a great alternative to cardio and strenthing the lower body.

October is Breast Cancer Awareness Month!!!

Every year the month of October is designated as Breast Cancer Awareness Month. With nearly 50,000 deaths annually from the disease it is something that every individual needs to be aware of and proactive about. Despite common misconceptions, this is not a disease that strikes only women. There are thousands of men diagnosed each and every year. Just like most other types of cancers, there is not a set nutritional answer to either preventing or treating breast cancer. However there are suggestions and guidelines that can be followed to make yourself more healthy as it has been determined that nearly one third of all cancer deaths were a result of lifestyle factors. These lifestyle factors include such things as obesity, inactivity, and nutrition.

Guidelines To Potentially Reduce Cancer Risks Include...
*Maintain a healthy weight
*Be active and exercise 30-60 minutes at least 5 days a week
*Increase the consumption of vegetable and other plant based foods such as fruits and whole grains
*Limit alcohol consumption
*Limit salt and fat contents within food items