Happenings May, 2003

May, 2003

Weather Getting Hot? Stay Cool!!
BEAT THE HEAT BEFORE IT BEATS YOU

It’s getting close to summertime and you’re thinking of heading out for a brisk walk or run. As you get into the first 10-15 minutes, you start to feel hot. Within the first 15 minutes of your exercise workout, your body temperature could be as high as 5° F above normal. If you continued at this pace, heat and fatigue stresses would take over.

The above setting doesn’t have to happen if you’re drinking enough fluids. Water is the chosen fluid, but if you’re planning on doing a long run and/or increasing intensity, a sports drink may be in order. It is of the utmost importance to replenish the body with fluids when exercising in hot weather so that you maintain proper body temperature. We sweat to dispel heat through the skin, therefore, the longer and harder we exercise, the more fluid we lose through perspiration. You will find it difficult to perform even the lightest of workouts in hot weather if you let your body become dehydrated. Remember, don’t wait until you’re thirsty to start drinking your fluids. By the time you feel thirsty, you are already on your way to being dehydrated.

To protect yourself from heat illness - here are some strategies:

1. Hydrate - Make sure to drink before, during and after exercise. Also, strive to drink six to eight ounces of fluid every 15-20 minutes during your workout. 2. Intensity - Think lighter. You should reduce the intensity/level of your exercise, particularly during the first few times you are exposed to higher temperatures. You want to become acclimated to the warmer weather. 3. Fitness - Acclimatization generally takes 7-14 days of repeated heat exposure. Continue to drink fluids before, during and after working out. The body’s temperature is regulated more efficiently with physical training, and acclimating to the warmer temperatures, 4. When temperatures rise above 85°, exercise very early in the day or consider postponing your workout until later in the day. 5. Clothing - should be lightweight and loose fitting. Choose light colors that reflect the sun’s rays. However, if overheating isn’t a problem, choose dark colored, tightly woven clothes, which are better at blocking ultraviolet (UV) rays. Clothing should also be of a material that absorbs water, such as cotton. 6. Rest and use your common sense! This is your best bet in the prevention of heat stress when temperatures start soaring.

Insufficient intake of food or fluids and inadequate sleep, especially in hotter temperatures, will make your exercise workout much more difficult.


Summertime Skin Protection

Now that Old Man Winter is slowly fading away, we think of our nice warm spring and summer seasons that we have been yearning for. Well - "Here Comes the Sun", and now we have to think of skin protection from the hot sun’s rays. Using an effective sunscreen is an essential part of working or playing outdoors.

Sunscreen protection factors - SPF - This is a measure of effectiveness and/or strength. Everyone will need a different SPF, depending to what degree our skin burns or tans. A tan is the result of melanin (a brown pigment found in the epidermis), which is produced when exposing our skin to the sunlight. Melanin protects our skin by reflecting, absorbing, and scattering the ultraviolet radiation before it penetrates the underlying skin. But it can’t prevent all of the negative effects of sunlight. This is why we need the protection of sunscreens. Generally speaking, if your skin burns (whether or not it turns into a tan) you should use a SPF of 15. Some medications can increase your skin’s sensitivity to the sun. Make sure to check with your doctor and/or pharmacist if you take anti-depressives, anti-diuretics or antibiotics. Taking these type of medications may decrease the time it takes your skin to burn.

What you should look for in sunscreen protection :
* Determine how long (minutes) your bare skin can be exposed to the sun before it burns.
* Divide the number of minutes into the total number of minutes you want to stay out in the sun.
* The result is the SPF you should look for in a sunscreen. An example would be: If your unprotected skin burns in 10 minutes, and you plan on remaining in the sun for three hours, you would need an SPF of 18+.
* 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.


NEW SUMMER HOURS - WEEKENDS ONLY
EFFECTIVE STARTING SATURDAY, MAY 24TH THROUGH LABOR DAY WEEKEND
WEEKEND HOURS WILL BE: 6 AM - 12 PM
WEEKDAY HOURS REMAIN THE SAME ... 5AM - 9PM


Diggin’ It - The Dirt that is!
The tasks of gardening require muscles - muscles that may have not been used for a while. Here are some suggestions for the spring and summer gardening season.
	Start slow Warm up for 10 minutes with a moderate walk Use a smooth and steady motion Keep your knees bent a bit Don’t twist your body - turn it. Hold abdominals in tight (protect your back) Drink plenty of water Stretch those muscles
BENEFITS
	Did you know that a moderate walk or gardening can burn about 300 calories per hour? Gardening is another form of resistance training. Use upper body muscles by pulling weeds by hand and turning compost. Use those legs and glutes by diggin’ in the dirt! *Moderate intensity physical activity such as walking or gardening can lower your blood pressure, and decrease the risks of cancer, heart disease, and diabetes.

To avoid back problems and soreness that comes from repeated motions for hours at a time, consider the following suggestions:
Do your gardening for 30 minutes to an hour a few times per week, rather than for hours at a time. Remember to stretch your muscles - stretch a bit during your activity, and make sure to maximize the stretching of muscles when finished. *Don’t forget to drink plenty of water!

Avoid twisting your back - think of lifting your front foot, pointing it in the right direction, and turning your body, not twisting, and keeping the knees flexed. Alternate the front foot position often while toiling. Exhale on Effort - do not hold your breath!!
So, get your cardio - plus a good resistance workout. The results - both you and the ground get in good shape!


It’s That Time Again!
Spring Allergies
With the spring rains, there's more mold growth inside and outside your home. Flowers, trees, weeds, and grasses also begin to blossom. And spring cleaning will stir up dust mites throughout the house. Keep pollen under control by:
* 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 every surface. * Wear a mask and gloves when cleaning, * Vacuum twice a week - Vacuuming, or painting will help to limit exposure to dust or chemicals. * Wash rugs. 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.

Add Variety to your workout program… Our Fitness classes are another fun way to get in shape! Butt and Thigh Blaster Classes Belly Busters

Nutrilite Corner
Nutrilite vitamin and mineral supplements are available.

Are you unsure of what supplements you should be taking?
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.

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

XS Energy Drink
Have a Blast…Energy Blast that is -
the new energy drink at HealthStyles.
(Cran-Grape and Citrus flavors)

Nutrilite Trim Advantage
Meal Replacement Bars, Protein Bars, and Protein Shakes

Recipe Corner
BARBEQUE CHICKEN PASTA
10 ounces medium pasta (mostaccioli, rigatoni, etc.) 1 tablespoon olive oil 8 ounces boneless, skinless chicken breast - cut into bite size pieces ½ cup green bell pepper, julienne cut ½ cup red onion, julienne cut 1 teaspoon finely chopped garlic ¾ cup tomato pasta sauce ½ cup hickory smoked barbecue sauce ½ cup reduced fat mozzarella cheese 3 green onions - sliced ¼ cup cilantro - chopped
Prepare pasta according to package directions without salt or oil. Heat oil in a large nonstick skillet over medium heat until hot. Add chicken and saute until browned. Add bell pepper, onion and garlic - cook until tender. Add tomato sauce and barbecue sauce and heat just to boiling. Remove from heat. Drain pasta, reserving about ¼ cup of the cooking water and returning to the saucepan. Add chicken mixture and cheese to the pasta and toss to coat. If needed, add some of the cooking water to thin sauce. Top with green onions and cilantro and serve. Makes 4 servings Serving Size: 12 ounces
Nutrition Information (per serving)
	Calories: 414 Total fat: 10 grams Saturated fat: 4 grams Cholesterol: 28 mg	Sodium: 485 mg Carbohydrate: 60 grams Protein: 21 grams Dietary fiber: 3 grams

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
Our May Happy Birthday Wishes go to..
Mary Pranger 5/2 Dottie Frazzini 5/17 Rose Reichenbach 5/2 Jon Taulbee 5/17 Mark Thomas 5/2 Joan Nice 5/18 Lisa Anderson 5/4 Mary Ann Mihalic 5/19 Michelle Doyle 5/8	Jamie Byars 5/21 Beverly McArthur 5/10 Judith Quinn 5/23 Lisa Williams 5/10 Ray Crawford 5/29 Cynthia Turner 5/14 Mary Lee Panicacci 5/29 Katie Rushlow 5/31 Sherry Weaver 5/31
CONGRATULATIONS to the Winners of HealthStyles March Madness Contest: Ann Polan and Nancy Suttles And our special thanks go to all who participated in the contest

PERFECT HEALTH PACK I

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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
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Concentrated Fruits and Vegetables - Captures crucial phytonutrients from natural fruits and vegetables - enough to equal 10+ servings in
just two easy-to-swallow tablets.

Coming soon...Look for new One-On-One Options

12 Week Weight Loss Program
Meet with a Fitness Specialist 3 times a week. Receive the nutritional, motivational,
and exercise guidance needed to attain your fitness goals.

4 Week-Just Startin’ Out Program
For those who have never worked out! We teach you the ropes and
get you going on a Fitness program.

12 Week Body Makeover Program
For the most experienced fitness member. Receive an advanced exercise prescription that will change your body!

4 Week Fitness Program for 55+
This program is for those over 55 years of age. We will give you the One-on-One attention you deserve 3 times per week and start you off slow, making sure that you learn the ins’ n’ outs’of the fitness center. We will pay close attention to your health history and write an exercise prescription that
accommodates your particular needs.

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September, 2002 | December, 2002 | January, 2003 | February, 2003 | March/April, 2003

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