Happenings December, 2002

December, 2002

Don’t Deprive Yourself……of the Rewards of Exercise

     Talking to committed exercisers about the benefits of physical activity is like introducing a dedicated shopper to the joys of a Nordstrom’s anniversary sale. After all, those who exercise are no strangers to the freedom elicited by movement, to the sense of accomplishment felt at the end of a long walk or a strength workout. Those uninitiated in the pleasurable rewards of regular physical activity, however, remain skeptical. After all, how can something as basic as exercise not only improve one’s life today, but perhaps even save one’s life tomorrow?

     Why should you exercise? Researchers have sought to answer this question for years. In 1996, the first Surgeon General’s Report on Physical Activity was released, detailing the research behind the benefits associated with exercise. This report goes beyond the anecdotal “it-just-feels-good” reason for exercising. What follows are the conclusions of years of research on the health benefits of physical activity.

     Who is Exercise Good for? While not all types of exercise are appropriate for everyone, everyone can benefit from some type of exercise. After, all exercise is not limited to running or aerobics. You can try water workouts or seated-chair classes.
     The primary factor in choosing an activity should be whether or not you enjoy it. Of course, an okay from your doctor is advisable, particularly for individuals over 40, or those with special medical conditions or risk factors for heart disease.

     How Much Exercise Does it Take? How much one exercises is an individual decision. Hours of intense exercise are not necessary to reap the benefits. Thirty minutes of moderate activity…any activity that raises your heart rate and gets the blood pumping without leaving you out of breath or exhausted is recommended. For example, walking 10 minutes at lunch, and another 20 minutes after dinner, is all it takes.
     For those who are so inclined, exercising at slightly higher intensities for longer periods of time can bring about even greater health benefits.
     Less important than the intensity or duration of each exercise session is Making the Commitment to do some type of physical activity, whether you focus on aerobic, strength or flexibility training, every day. Soon the exhilaration of movement, the empowerment that comes with greater fitness and health - these things will have you hooked on exercise. It won’t happen overnight, and there may be some aspects you find less enjoyable (some people just can’t get over the sweating part of it) but the sense of feeling better, of feeling healthier, will overpower any negative attitudes toward exercise you may still be harboring. Don’t worry…these too will pass. So, isn’t it time you got started to a Happy and Healthy New Year?
Article from ACE - American Council on Exercise Info Matters

     Holiday demands can bring added stress- shopping, entertaining, decorating, family gatherings, it’s no wonder that we feel completely exhausted and STRESSED out. You can fight stress with food, but food can also cause stress. The hormone cortical is released into our system when we are stressed and this causes blood sugar levels to rise. We all will be feasting occasionally during the holidays, but you can feel calmer by creating an
anti-stress diet routine. Eat colorful foods full of vitamins. Look for red, yellow, green and orange fruits and vegetables - melon, berries, peppers.
     “A little indulgence is OK every now and then“, says Cynthia Sass, nutritionist with the University of South Florida. “It’s not reasonable or realistic to expect people to give up their favorite foods. Just choose your indulgence. Really think about what you’re eating…is it really worth it? Focus on the positives…you feel better, have more energy, when you eat healthy.”
     Tips:
*Don’t skip breakfast - if you do…you get the munchies later and it slows your metabolism down.
*Don’t skip meals or snacks. Waiting longer than 5 hours without eating can zap your energy and lead to overeating later.
*Include at lease 30 minutes of exercise each day…
it doesn’t have to be all at once.
*Drink water and less sodas and sweetened drinks.
*Try to get in your 5 servings of fruit and veggies daily. Buy pre-cut fruits and vegetables - you can just grab one when you’re hungry.
WebMD - Holiday Trimmings Feature

Don’t forget ~The Twelve Days of Christmas
Take a look at what you can not only Give,
but also Receive for each of the 12 Days.
How to Enter - See the signs posted in the Wellness Center
Questions? Feel free to ask one of the staff members
Canned goods will be donated to Active Faith

Still looking for that special gift….
How about a gift certificate?
Give them the 'Gift of Health' at HealthStyles
A membership would be a GREAT start for a Healthy and Happy New Year
Personal Training Packages
Massage Therapy
Stocking stuffers:
T-Shirts, Athletic Shorts
Water bottles, XS Energy Drinks Nutrilite Protein Bars


Try the new XS Citrus Blast or XS Cranberry-Grape ENERGY BEVERAGE only 8 calories Contains B Vitamins 2 grams of Protein NO CARBS NO SUGAR (UNLIKE OTHER NAME BRAND ENERGY DRINKS)	Add Variety to your workout program…. Our Fitness classes are another fun way to get in shape!

The new ‘Snowman Challenge’
starts on Monday, December 2nd
and ends on Friday, December 20th.
All fitness members are eligible. There are 12 parts to our snowman (hat, scarf, nose, eyes, buttons) and each part is equivalent to 50 minutes of exercise. The first three people to obtain all parts of their snowman will win a prize.
Won’t you join us in the fun on Dec. 2nd?

High Carbohydrate Low Calorie Diets

     “Diets high in carbohydrates are lower in calories and higher in nutrients than many fad diets that are based on cutting carbohydrates while increasing the intake of protein and fats.
      These findings are based on a survey of more than 10,000 adults conducted by the U.S. Department of Agriculture. The report was published in the Journal of American College of Nutrition.
      Subjects whose percentage of calories from carbohydrates was 55 and higher consumed up to 300 fewer calories per day while eating the same amount of food. This was due primarily to the increased fiber and water content of the high-carbohydrate food. The group also consumed more vitamin A, carotene, vitamin C, folate, calcium, magnesium, and iron, and less fat, cholesterol, zinc, and vitamin B 12.
      The survey also revealed that adults on high carbohydrate diets were less likely to be overweight than those on fad diets.”

*Article taken from the Georgia Tech
Sports Medicine & Performan Newsletter

Recipe Corner
Chocolate Strawberry Bars 16 Bars
1 Cup all purpose flour ¼ Cup powdered sugar ¼ Cup margarine 3 egg whites ½ Cup granulated sugar ½ Cup strawberry jam 3 Tbsp. miniature chocolate chips Heat oven to 350° Spray a square (9 x 9) baking pan with nonstick cooking spray. Mix flour, powdered sugar, margarine, and 1 of the egg whites Press in pan and bake about 15 minutes Remove baked layer from oven and increase temperature to 400° Beat 2 egg whites until foamy with an electric mixer *Beat in granulated sugar, 1 Tbsp. at a time until whites are stiff and glossy Spread jam over the baked layer and sprinkle with chocolate chips. Spread beaten egg whites on top and return to the oven and continue to bake another 10 minutes or until meringue is lightly brown. Cool and cut into 16 bars. Apex Fitness 2002
Nutrition Information Serving Size: 1 Bar Nutrients per serving
Calories: 98 Total fat: 3 grams Saturated fat: 2 gram Cholesterol: 0 mg	Sodium: 59 mg Carbohydrate: 22 grams Protein: 2 gram Dietary fiber: trace

Read Back Issue, September, 2002