Happenings November, 2003

November, 2003

The Latest on Trans Fats

To reduce the risk for heart disease, people should pay more attention to total fats, saturated fats and trans fats. Dietary fats are the fats found in foods and play an essential part in a person’s diet. Fatty acids are the building blocks of dietary fats. Dietary fats contain a mixture of both saturated and unsaturated fatty acids. Saturated fats…lard, butter, vegetable oils such as palm and coconut oils, and those, which are more solid at room temperature, contain higher levels of saturated fatty acids. Unsaturated fats…found in soybean, canola corn and other vegetable oils. which are liquid at room temperature. Trans fats…are unsaturated fatty acids formed when vegetable oils are processed and made into a more solid liquid. An example of this is stick margarine and the process is known as hydrogenation. Trans fats form when oil is partially hydrogenated. Hydrogenation converts oils into a more stable/solid form. This helps to produce high quality food products that have a more desirable texture and helps then to stay fresh for a longer period of time. The majority of trans fats in the American diet come from processed foods Trans fats are found in fried foods, baked goods such as cookies, cakes, doughnuts, fried snack foods (potato chips), some margarines, meats, and dairy products. Trans fats raise LDL (low-density lipoproteins) cholesterol levels. LDL is the bad carrier for cholesterol. Trans fats may lower the HDL (high-density lipoproteins) cholesterol level and HDL is the good carrier for cholesterol. Trans fats raise total blood cholesterol levels. Exercise helps to raise the good (HDL) and lower the bad (LDL) levels! The American Heart Association recommends reducing the intake of all solid fats to reduce the risk of heart disease. Some research has suggested that trans fats may also increase the risk of certain cancers. Suggestions: Read nutrition labels. If the ingredient list includes partially hydrogenated vegetable oil, then that particular product will contain trans fats. Use liquid or soft tub margarines in moderation. In general, the softer the margarine, the less trans fats it contains. Margarines without trans fats can now be found at grocery stores. Use margarine as a substitute for butter. Look for margarine with no more than 2 grams of saturated fat per tablespoon and liquid vegetable oil as the first ingredient. Use unhydrogenated oil such as olive or canola oil. Limit your intake of cookies, crackers, French fries, doughnuts….and more! These are the types of foods that are high in trans fatty acids.


Know Your Limit on Fats

Total Calories per Day Saturated Fat Total Fat in Grams* in Grams* 1,600 18 or less 53 2,000 20 or less 65 2,200 24 or less 73 2,500 25 or less 80 2,800 31 or less 93 * These limits are less than 10% of calories for saturated fat, and 30% of calories for total fat. **Percent Daily Values on Nutrition Facts Labels are based on a 2,000-calorie diet. Values for 2,000 and 2,500 calories are rounded

Try the Holiday Weight Loss Challenge First weigh-in from Nov. 19th - Nov. 26th The goal is to maintain your present weight (or lose weight) through the holiday season. Your second weigh-in takes place from January 5 through January 10. Prizes will be awarded to All Who Succeed!!

Best Bets When You’re On-The-Go...
Fast Food Restaurant Calories Carbohydrate Fat Calories from fat (g) (g) (%) Burger King Chunky Chicken Salad 155 11 5 29 with lite Italian (1 pkg) BK Chicken Broiler 280 29 10 32 McDonald’s Chunky Chicken Salad 210 17 7 30 with lite vinaigrette (1 pkg) McGrilled Chicken Sandwich 360 43 12 30 Wendy’s Grilled Chicken Salad with 235 17 8 31 fat-free ranch (1 pkg) Grilled Chicken Sandwich 290 35 7 22 Chili, small 190 21 6 28 Chili, large 290 31 9 28 Junior hamburger sandwich 270 34 9 30

Strength Training Tips
Exercise large muscles before smaller ones. Example: The Row/Rear Delt works the chest, back, triceps, bicep, and trapezius group. You would utilize this machine before doing the Cybex Arm Extension/Curl, which isolates the smaller triceps/bicep muscles.

Quotable Quotes
“To climb steep hills requires slow pace at first." Shakespeare, Henry VIII. Act I. Sc. 1 Walk 10 Minutes two or three times a day. When starting an exercise program, start slow... even short bouts of activity can increase your fitness level, especially if you're new at working out.

A Little Bit of Humor
An exasperated mother, whose son was always getting into mischief, finally asked him, "How do you expect to get into Heaven?" The boy thought it over and said, "Well, I'll run in and out and in and out and keep slamming the door until St. Peter says, 'For Heaven's sake, Dylan, come in or stay out!'" 1995-2003 TheBlueberry.com



HealthStyle Members... YOU DON’T HAVE TO WEAR YOUR SUNSCREEN OR SUNGLASSES ANYMORE! TINTED SHADES WILL BE INSTALLED ON THE WINDOWS WITHIN A FEW WEEKS…. THANKS FOR YOUR PATIENCE!


Health Styles ‘on-going’ classes: These classes are FREE to HealthStyles Health and Wellness members Monday: 5:30 - 6:15 AM - Step Aerobics 5:00 - 5:45 AM - Belly Buster 5:45 - 6:30 PM - Butt & Thigh Blaster Tuesday: 5:45 - 6:15 AM - Belly Busters 9:00 - 9:45 AM - Belly Buster Wed: 5:30 - 6:15 AM Step Aerobics 5:00 - 5:45 PM - Belly Buster 5:45 - 6:30 PM - Butt and Thigh Blaster Thurs: 5:45 - 6:15 AM - Belly Busters 9:00 - 9:45 AM - Belly Buster Friday: 5:45 - 6:15 AM - Belly Busters 9:30 -10:30 AM -Total Body Workout Sport Yoga starts Monday, Nov.17th Monday…….1::00 PM Wednesday…9:00 AM Thursday….. 11:00 PM


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






Fitness Programs


12-Week Weight Loss Program - $250.00 A fitness specialist will write an exercise prescription to fit your needs. Receive the Nutritional Health Assessment and meet with a Certified Nutritional Counselor.

4 Week-Just Startin’ Out Program - $95.00 For those who have never worked out! We teach you the ropes and get you going on a fitness program. Includes 3 visits per week with a fitness specialist for four weeks when purchased with a quarter or annual membership.

12-Week Body Makeover Program - $230.00 For the more experienced fitness member. Receive an advanced exercise prescription that will change your body! You will get one-on-one attention 3 times per week for 12 weeks. You will increase lean muscle mass/lose body fat. This program includes 3 fitness assessments to track your progress. Available when purchased with a quarter or annual membership.

4-Week “Silver” Fitness Program for 55+ - $95.00 This program is for those over 55 years of age. You are given the one-on-one attention you deserve 3 times per week for four weeks. We will start you off slow, making sure that you learn the ‘in’s n’ out’s’ of the fitness center. We will pay close attention to your health history and write an exercise prescription that accommodates your particular needs. This program is available when purchased with a quarter or annual membership.

Healthy Kids Weight Loss Program - 12 weeks-$250.00 Child must be 10 years of age This program is designed to help your child lose body fat, gain lean body mass, improve self esteem, and learn life-long good nutritional habits. Includes 3 fitness assessments, body fat analysis, food diary evaluation, equipment orientation, exercise prescription and a visit with our Nutritional Counselor. Your child will visit with a fitness specialist 3 times per week and receive one-on-one attention. Parent must accompany the child on all visits.



HealthStyles Fitness Center Members Remember… your membership entitles you to 3 fitness assessments. Ready for your re-evaluation? Check with one of our fitness specialists to schedule your appointment.

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

Happy "November" Birthday Wishes go to...
Kathy Picklo……......…11/2 Anne Cook…......……...11/3 Paul Muonio….....….….11/3 Jerrie Cieslak…….....….11/5 Tim McAlister…......…...11/7 Nanette Barthlow........…11/13 Terry Clark………......….11/14 Bill Counts……....……...11/14 Lenora Paris……....……11/16			Bill Quinn……….........11/16 DonnaThomas….........11/16 Don Suttles…….......…11/18 Deb Vargovick…..........11/21 Phillip Schulz……........11/25 Cathy Hamilton….........11/27 Patricia Delaney.......…11/28 Patti Rash….…….........11/29 Robyn Roman…............11/30


Have a Blast… XS Energy Blast that is - the energy drink at HealthStyles. Cran-Grape, Citrus, Tea-Berry flavors Try the NEW ‘caffeine free” or regular XS Energy Drink - Tropical Blast. * Nutrilite Trim Advantage Meal Replacement Bars and Protein Bars, Protein Shakes

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.

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. There are other plant compounds and minerals that have antioxidant properties
Nutrilite supplements give the added benefit of high-quality plant and fruit concentrates.

Recipe Corner
Vegetarian Skillet Chili Thought for Thanksgiving turkey leftovers… dice up some of that good turkey and add to the chili
	1 Tbs. olive oil 1 onion, chopped 2 green bell peppers, seeded and chopped 2 Tbs. chili powder 1 cup water 2 - 15 oz canned pinto beans, drained 2 - 15 oz stewed tomatoes, Mexican style 3 cups fat-free Monterey Jack cheese, shredded
Over medium high heat, pour oil into ovenproof skillet. Sauté onion and bell peppers until lightly browned, stirring occasionally. Add chili powder and cook another minute. Pour drained beans, tomatoes, and water into the skillet. Bring mixture to a boil over high heat. Simmer on medium heat until thickened, approximately 20 minutes. Sprinkle chili with cheese and broil in the oven until cheese is melted, about 2 minutes.
Nutritional Analysis Servings: 4 Per serving: Calories.. 456, ....................Fat.. 6.4g, Cholesterol.. 8mg, .......Protein.. 41.5g, Carbohydrate 60.2g, .......Fiber..15.5g, Sugar..18.8g, ............Sodium..1277mg

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

Have a Blast…XSÔEnergy Blast that is - the new energy drink at HealthStyles. Cran-Grape and Citrus flavors. Try the NEW ‘non-carbonated XS Energy Drink -Tea-Berry Typhoon... a blend of green & black teas with a hint of raspberry.

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

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