Happenings December, 2003

December, 2003

HealthStyles Wishes You A Very Happy Holiday Season. May You Be Blessed With Peace, Joy, Happiness, & Good Health Now And In The New Year.



Make it “Healthy Holiday Eating”
Statistics show that the average weight gain from Thanksgiving to New Year’s Day is approximately 7 lbs. A person would have to walk about 245 miles To burn off those extra pounds!! It’s easier if you stick to a “lite” diet and go easy on all of those holiday goodies, and most importantly - stay active! Don’t use excuses such as “it’s too cold or I’m just too busy.” Try planning different activities to take the focus off food. Chop down your own tree then have a tree-trimming party where everyone brings their favorite low-cal treat and make popcorn ropes for the tree. Another good idea is to have a gift gathering and wrapping for those less fortunate such as the homeless or the elderly in nursing homes. Try a short sightseeing trip (preferably walking) to view the colorful decorations and lights in your neighborhood. Lastly, when attending all of those holiday parties, focus on being with friends and family instead of food. Try to steer clear of the food table and stick with nutritious nibbles. Eat something nutritious (an apple) before attending that party so you won’t have the tendency to sample more than is necessary. Tips: Instead of wine or mixed drinks, try soda water with lime and when it‘s getting toward the end of the festivity, reward yourself for your good behavior with a glass of wine or your favorite drink. Relax for a minute before eating. Use imagery…visualize food to be in an inedible form or think of being in another place. Use smaller plates. Get your own snacks - don’t let others get them for you. Taste tempting treats but limit yourself to one small bite. Savor foods; enjoy each bite. Don’t eat until you’re stuffed. Focus on talking more to party guests and eating less. Avoid hanging around the buffet table at gatherings.


New Year Goals for 2004
Now is the time to set goals. Try simply to maintain your present weight during the holiday season and focus on healthy eating habits and exercise rather than strict diets in the year ahead. If you indulgeand sample the goodies, keep a close eye on your serving portions. Don’t panic if you’ve gone overboard on holiday fare. Face your feelings later and develop coping strategies. Make a list of alternatives to eating when your feelings trigger a desire to munch.
MEDITATION / RELAXATION Mind - Body - Spirit
This is generally the most stressful time of the year. We are all busy, busy, busy!! Make some time to RELAX!
Select a quiet environment to read that book that you haven’t had time for, call a friend, or take a nice hot bath…relax. You may feel calmer by breathing deeply- inhaling through your nose and exhaling slowly through your mouth in a smooth rhythmical pattern. Proper breathing technique supplies oxygen to the muscle cells; now direct your attention to relaxing your muscles -alternate tensing and relaxing each muscle group. Maintain a passive attitude and let go of all those busy thoughts and tensions. Take a mental vacation to a place you have found particularly relaxing physicallyand mentally. Feel the peacefulness. Give yourself permission to take time out to promote your well being.

Ticket entries - starting November 14th
The Twelve Days of Christmas you can Give, and also Receive A name drawing for one gift on each of the 12 days before Christmas starting December 8th
How to Enter-See the signs posted in the Wellness Center Receive 2 tickets for bringing in 5 cans of food or non-perishable items Canned and non-perishable goods will be donated to Active Faith Receive 2 tickets for the name drawing just for entering the “Holiday Weight Loss Challenge” Receive 1 ticket for each fitness class attended Receive 2 tickets for referring someone to fitness center Receive An additional 1 ticket if they purchase an annual membership

Looking for that special gift… Give the ‘Gift of Health’ at HealthStyles
A membership (annual or quarterly) would be a GREAT start for a Healthy and Happy New Year Stocking stuffers……… T-Shirts, Athletic shorts, Water bottles A massage by our Certified Massage Therapist, Christina Mellas Massage by appointment only. Call: 248-486-1110

Tip of the Week
To add strength to leg muscles and get a good cardiovascular workout at the same time, try climbing the plain old stairs. When shopping for all of those holiday gifts - use the stairs! To challenge yourself, try two stairs at a time (be careful on this one!) as this builds the quadriceps (thigh muscles) and the gluteus (buttocks). When going down the stairs, you build strength in the quads and to a lesser extent, the hamstrings.


We would like to welcome Brian Smith, A.T.C. , Athletic Trainer to our HealthStyles staff. Stop by, say hello and introduce yourself


A Little Bit Of Humor
A mother was teaching her three-year-old daughter The Lord's Prayer. For several evenings at bedtime, she repeated it after her mother. One night she said she was ready to solo. The mother listened with pride, as she carefully enunciated each word right up to the end. "And lead us not into temptation," she prayed, "but deliver us some e-mail, Amen".

Cold Weather Exercise Tips
One of the most common errors people make when exercising in cold weather is wearing too much clothing and/or garments made of the wrong fabrics. A moderate amount of brisk walking can make you feel that it’s 30° warmer than it really is. So when you’re about to walk or run on a 25° day, dress for about 55°. You might feel a bit chilled when you first go out, but you’ll warm up quickly. The key is to layer clothes, loosely, to trap your body heat. Base layer - Underwear made of one of the newer synthetics that “wicks” away perspiration…it stays dry by drawing moisture away from your skin to the next layer of clothing. Middle layer - This is for insulation and can be a lightweight thin jacket and possibly tights made of polyester fleece. This material is warm and wicks away sweat; if it gets wet, it stays warm and dries quickly. This garment should have plenty of stretch so you can move easily (materials such as Thinsulate). *Outer layer - should be a waterproof and wind-resistant jacket. Wear tightly woven fabrics such as Gore-Tex, Supplex or Ultrex with waterproof coatings. These cut the wind, repel moisture, and are breathable.

Holiday Weight Loss Challengers
The second weigh-in takes place from Jan. 5th through Jan. 10th Prizes will be awarded to ... All who succeed in maintaining their first ‘weigh-in’ weight, or who lost weight during the festive holiday season.

Quotable Quote...
"Life is not measured by the number of breaths we take, but by the moments that take our breath away" …George Carlin
Health Styles ‘on-going’ classes: These classes are FREE to HealthStyles Health and Wellness members Monday: 5:30 - 6:15 AM - Step Aerobics 1:00 -1:40 PM - Sport Yoga 5:00 - 5:45 PM - Belly Buster 5:45 - 6:30 PM - Butt & Thigh Blaster Tuesday: 5:45 - 6:15 AM - Belly Busters Wed: 5:30 - 6:30 AM Step Aerobics 9:00 - 9:40 AM - Sport Yoga Thurs: 5:45 - 6:15 AM - Belly Busters 9:00 - 9:45 AM - Belly Buster 9:45 -10:15 AM- Butt & Thigh Blaster 1:00 - 1:40 PM - Sport Yoga Friday: 5:45 - 6:15 AM - Belly Busters 9:30 -10:30 AM -Total Body Workout


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





December Birthday Wishes go to...
Lori Ann Appel…....... 12/1 James Rendall…........ .12/1 Bill Jarratt……..…...... 12/3 Ryan Tubbs……......... 12/4 David Torrance…........ 12/5 Jerry Lynn Pease....... 12/8 David Rash………......12/10 Dennis Reedy…...…...12/10 Karen Rushlow….......12/10			Jill Chapin…….......…....12/14 Peg Kinsler……......….. 12/19 Lynn Emery…...….....….12/20 Ella Russell…….............12/21 Debbie Rakowski….......12/23 Lois Waluzak….…........12/28 Corey Coffey….……......12/29 Margaret O’Connor.........12/31 Nancy Suttles…….....…12/31


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 Try the NEW ‘caffeine free” or regular XS Energy Drink - Tropical Blast. * Nutrilite Trim Advantage Meal Replacement Bars and Protein Bars, Protein Shakes

Recipe Corner...For Your Sweet Tooth
Old Fashioned Holiday Fudge Recipe
	4 cups sugar 2 (5 ounce) cans evaporated milk 1-cup margarine 1 (12 ounce) package semisweet chocolate 1 (7 ounce) jar marshmallow crème 1 cup chopped nuts, optional 1-teaspoon vanilla
Line a 13x9x2 inch-baking dish with enough aluminum foil to extend over edges. Spray foil with nonstick cooking spray and set aside. Combine sugar, milk and margarine in a saucepan and cook over medium heat until boiling. Continue cooking until a candy thermometer reads 236 degrees, about 12 minutes. Remove from heat and add chocolate, marshmallow crème, nuts and vanilla; stir until chocolate melts. Spread fudge into pan. Score into 1 inch squares using a knife while warm but don’t cut until firm. Store in refrigerator.
Makes 48 Servings Serving Size: 2 (1-inch) squares Nutritional Analysis Calories: 86 Total fat: 4 grams ......Saturated fat: 1 gram Cholesterol: 1 mg ..............Sodium: 27 mg Carbohydrate: 13 grams Protein: 1-gram Dietary fiber: 1 gram
Another good meal for a chilly day Italian Vegetable-and-Pasta Stew Makes 8 servings
Serving size = 1-1/2 cups stew and 1 tablespoon cheese A stew with chopped onion, potatoes, beans, carrots, mushrooms, steak, tomatoes, spinach and alphabet pasta combine to spell one delicious meal.
	4 cups water 2 cups chopped onion 1-1/2 cups quartered small red potatoes 1 cup dried Great Northern or navy beans 1/2 cup sliced carrot 1/2 cup quartered mushrooms 1/2 cup uncooked pearl barley 1/2 pound lean, boneless round steak, cut into 1/2-inch pieces 1 (14.5 oz.) can pasta-style chunky tomatoes, un-drained 1 (14-1/4 oz.) can fat-free beef broth 3 garlic cloves, chopped 1 cup sliced zucchini 1 cup torn spinach 1/2 cup uncooked alphabet or other small pasta 1 Tbsp. dried rosemary, crushed 1 tsp. salt 1 tsp. rubbed sage 1/2 tsp. pepper 1/4 tsp. ground nutmeg 1/2 cup grated Parmesan cheese
Combine first 11 ingredients in a large electric slow cooker. Cover with lid, and cook on high-heat setting for 6 hours. Add zucchini and next 7 ingredients (zucchini through nutmeg). Cover and cook on high-heat setting for an additional 30 minutes, or until beans are tender. Ladle into individual soup bowls, and sprinkle with cheese.
Nutritional values per serving: 287 calories (11 percent from fat), 18.7g protein, 3.6g fat (1.6g sat, 1g mono, 0.5g poly), 45.6g carbohydrate, 7.3g fiber, 20mg cholesterol, 4.5mg iron, 503mg sodium and 168mg calcium.

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
just two easy-to-swallow tablets.

CARB BLOCKER 2 Enzyme inhibitor - Natural plant extracts that blocks both sugars and starches. A gentle way to help control calorie absorption from carbohydrate- rich foods

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.

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.

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