Happenings May, 2004

May, 2004

The Facts About Metabolism
Whether you are successful or frustrated at managing your weight depends on your individual metabolism.
Your total metabolism equals the number of calories burned in a day. Much of that’s a factor of your resting metabolic rate (RMR), what you burn at rest. This accounts for about 70 percent of your total metabolism. After age 20 your resting metabolic rate decreases about two percent a decade. As we age, we lose both muscle mass and bone density. At the same time we start to decrease physical activity, therefore, the RMR drops because there is less bone and muscle to burn fuel, yet we seem to be taking in the same amount of calories. To calculate your RMR, multiply your weight by 10. Next, multiply your RMR by 20 percent if you’re sedentary, 30 percent if you’re fairly active (two or fewer hours of activity a day), or by 40 percent if you’re active (engaging in a variety of activities and exercise). If you are very active (intense activities such as competitive sports) multiply your weight by 50 percent. Add the result to your RMR - that’s how many calories you need to maintain your current weight. Losing just one pound requires expending 3,500 calories per week. This means taking in 500 calories less per day. You can rev up your RMR by increasing your exercise intensity, which will help to increase weight loss. Adding weight training will raise your RMR and maximize the efficiency of your cardio workout. Why? Having more muscle helps you to burn calories faster. Eating less and exercising more will help to shed inches, but sooner or later you will hit a weight loss plateau. This is due to a decrease in leptin (a protein produced by the fat cells). Dieters also plateau when reaching their set point, which is genetically predetermined. Heredity figures not only in metabolic density, but also in weight range.

Fact…
Did you know that one pound of lean tissue burns about 35-50 calories per day?
Just one-half pound of muscle loss could cause a weight gain of three pounds per year. One pound of fat takes up 18 percent more space than one pound of muscle! You can trigger the plateau effect if you don’t eat enough, and going too long without eating throws your body into a starvation mode. Your body learns to survive on too few calories, which slows down metabolism…and you want to increase it! Boost your metabolism by eating six small meals per day… Remember…don’t skip breakfast! Eating breakfast will help to limit overeating in the latter part of the day…. and when you eat breakfast, your metabolic rate increases by 5 percent! Breakfast is a good time to get in the calcium, fruit and whole grains, which most people generally don’t get enough of! When you eat a good and healthy breakfast, you feel more satisfied and are less prone to consuming more “useless” calories later in the day.

It’s That Time Again - Spring Allergies!!
With the spring rains, there is more mold growth inside and outside of your home. Flowers, trees, weeds, and grasses also begin to blossom, and spring cleaning stirs up dust mites throughout the house.Helpful hints to keep pollen under control…
Wash bedding once a week in hot water Wash your hair and shower before going to bed, since pollen can accumulate in hair, then linger on your bed linens. Clean all surfaces daily. Vacuum twice a week…Vacuuming will help to limit exposure to dust or chemicals. Limit throw rugs to reduce dust and mold. If you have rugs, make sure they are washable. Keep indoor air clean. Change the filters in air-conditioning units and vents frequently at this time of year.

Now that old man winter has faded away, we have to think of skin protection from sun rays.

Using an effective sunscreen is an essential part of working or playing outdoors. Sunscreen protection factors (SPF) is a measure of effectiveness and/or strength. Everyone will need a different SPF, depending to what degree our skin burns or tans. Melanin, a pigment that protects our skin, is produced when exposing our skin to the sunlight. Melanin protects our skin by reflecting and absorbing ultraviolet rays before they penetrate the underlying skin, but it can’t prevent all of the negative effects of sunlight. This is why we need the protection of a sunscreen. Generally speaking, if your skin burns (whether or not it turns into a tan) you should use a SPF of 15 or higher. Some medications can increase your skin’s sensitivity to the sun, so make sure to check with your doctor and/or pharmacist if you take anti-depressives, anti-diuretics or antibiotics. Look for an SPF that has the seal of approval from the Skin Cancer Foundation, which tests sunscreens. When the sun comes out - enjoy it…everyone needs a little sunlight plus you get the added benefit of Vitamin D. But use precaution so you won’t have to endure any negative or unnecessary consequences. Use sunscreen protection!!

Laughter and Quotes Corner.
Only in America...do we use the word "politics" to describe the process so well: "Poli" in Latin meaning "many" and "tics" meaning "blood-sucking creatures".


EFFECTIVE STARTING SATURDAY, June 5th THROUGH LABOR DAY weekend
SUMMER WEEKEND HOURS ONLY Saturday and Sunday - 6 AM - 12 PM
WEEKDAY HOURS REMAIN THE SAME Monday through Friday 5 AM - 9 PM




The Why’s and Wherefores of Antioxidants
Antioxidants are our natural defenses against free radicals…unstable chemicals that result from burning carbohydrates in our bodies to produce energy. We take in more free radicals from polluted air and tobacco smoke, and produce them faster when we exercise. Free radicals oxidize compounds in the cells of our body and our DNA, causing damage to these structures, which can harm us in many ways. Essential antioxidants include Vitamins C and E, beta-carotene and selenium. You can get all the essential nutrients from a balanced diet, but are we eating a good nutrient-rich diet on a daily basis? A “balanced diet” isn’t just one includes a variety of foods. A person needs at least 1600 calories daily to get sufficient quantities of the essential nutrients needed, and 2/3 of those calories should be from fruit-vegetable and bread-cereal groups. Try as hard as you might, it’s next to impossible to keep track of your intake of the essential vitamins and minerals needed on a daily basis. Taking supplements, especially a good multivitamin-multimineral is a way of adding more “nutritional insurance.” It is how you can be sure of getting ample amounts of the required daily nutrients, not just the minimum level.



PERFECT HEALTH PACK I Double-X, Balanced Health, Concentrated Fruits and Vegetables No matter how well we eat, we never seem to get enough of the good stuff - natural plant nutrients from the farm and natural omega-3s from deep ocean fish…we’re really missing out. This incredible product can help give you a great nutritional boost - TODAY AND EVERYDAY!
Double-X - Power-packed with 45 nutrients, vitamins, minerals, and plant concentrates with phytonutrients from 16 natural plant sources that energize you from the inside out for optimal health. Comes with a 31-day supply in a reusable tray. Balanced Health - Perfectly balanced to support optimal cell health, healthy blood flow, joint mobility, as well as optimal memory, learning and concentration without eating the fish. Get your Omega 3 fish oil Concentrated Fruits and Vegetables Captures crucial phytonutrients from natural fruits and vegetables… enough to equal 10+ servings in two easy-to-swallow tablets. Nutrilite supplements give the added benefit of high-quality plant and fruit concentrates. CARB BLOCKER 2 Enzyme inhibitor Natural plant extracts that block both sugars and starches. A gentle way to help control calorie absorption from carbohydrate-rich foods. Check out the new Momentum Catalog for XS Sports Drinks and XS Energy Bars that are designed to help lift you to the next level of physical and mental performance!

Take the Health Nutritional Assessment - FREE. Make an appointment with one of the staff. This assessment informs you of the vitamins and minerals you specifically need to meet any deficiencies, and you will get a printout of the results and needed supplements

Health Styles ‘on-going’ classes: Classes are FREE to HealthStyles Members ($5.00 non-members) Monday: 9:00 - 9:40 AM - Sport Yoga 1:00 - 1:40 PM - Sport Yoga Tuesday: 5:45 - 6:15 AM - Belly Busters 9:00 - 10:00 AM - Total Body Workout Wed: 5:30 - 6:15 AM - Kick Boxing 8:00 - 8:40 AM - Sport Yoga 6:30 - 7:30 PM - Kick Boxing Thurs: 5:45 - 6:15 AM - Belly Busters 9:00 - 9:30 AM - Belly Buster 9:30 -10:00 AM - Butt & Thigh Blaster 6:30 - 7:10 PM - Sport Yoga Friday: 5:45 - 6:15 AM - Butt/Thigh Blasters 9:00 - 10:00 AM -Total Body Workout 1:00 - 2:00 PM - Yoga Fit 2:00 - 3:00 PM - Mat Pilates 3:30 - 4:15 PM - Yoga for Kids

Circuit Pool Classes Dr’s referral needed
Monday 11AM - 12PM 12PM - 1PM 4PM - 5 PM 7PM - 8PM	Tuesday 7AM - 8AM 11AM - 12PM 4PM - 5PM	Wednesday 7AM - 8AM 11AM -12PM 6:30PM - 7:30PM		Thursday 7AM - 8AM 11AM -12PM 4PM - 5PM	Friday 10:30 - 1:30AM 12PM - 1PM


Have a Blast… XS Energy Blast that is - the energy beverage that has only 8 calories Contains B Vitamins-2 grams of Protein NO CARBS and NO SUGAR Cran-Grape, Citrus, Tea-Berry Caffeine free or regular XS Energy Drink - Tropical Blast. Protein Shakes Try our NEW XS Energy Bars and Sports Drink to replenish, regain, and renew! Nutrilite Trim Advantage Meal Replacement Bars and Protein Bars *Nutrilite…fruji - concentrated fruits and vegetable bar now available. Yum, Yum!


Our May Birthday Wishes go to...

Mary Pranger 5/2 Mark Thomas 5/2 Dee Baker 5/4 Lisa Erdman 5/5 Betty Nussbaum 5/7 David Pease 5/7 John Ballantine 5/10 Constance Maxwell 5/10 Beverly McArthur 5/10 Lisa Williams 5/10			Tom Hammond 5/11 Lloyd Hilligoss 5/13 Maggie Delaney 5/16 Bonnie Willet 5/17 Fran O’Rourke 5/20 Andrea Garrett 5/22 Christi Harrah 5/29 Mary Panicacci 5/29 Katie Rushlow 5/31 Sherry Weaver 5/31 Kay Fisher 5/31

What a great birthday, anniversary, or ‘just because' gift! Treat yourself or someone you love to a GREAT MASSAGE by HealthStyles Certified Massage Therapist, Cristina Mellas Call for an appointment: 248-486-1110

Recipe Corner...
Polynesian Sirloin Steak Good for outdoor grilling ~ Serve over rice or noodles
	1 ½ pounds boneless sirloin steak - 2 inches 1/4 tsp. black pepper thick 1/4-cup light molasses 1/3-cup orange-pineapple juice, canned, bottled or made from concentrate 2 Tbs. reduced-sodium soy sauce 1/2 tsp. garlic powder
Trim excess fat from steak. Place steak in 9 by 13 inch glass baking dish. Season the steak with pepper. In a small dish, combine the molasses, orange-pineapple juice, soy sauce and garlic powder. Pour over the steak. Turn meat once to coat completely. Cover and let stand in refrigerator, turning occasionally for 24 hours. Preheat outdoor grill or oven broiler. Drain meat, reserving marinade. Cook over medium heat, 12 - 15 minutes per side for medium rare. Brush occasionally with the reserved marinade. To serve, slice meat across the grain into thin strips. Makes 6 servings
Excellent: Potassium Good: Iron Diabetic Exchanges: 3½ lean meat, 3/4 fruit (occasional use) Nutrition Information per serving 247 calories Cholesterol…….…..76 mg Fat……………....…….10 g Sodium…………….140 mg Saturated Fat…............4 g Carbohydrate…..........11 g Protein……….....…….26 g

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