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Spring/Summer 2008 Newsletter |
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Announcements |
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Do you live or
work in downtown Chicago? Come see me at my new
training location!
National Personal Training Institute
Aon Center // 200 E Randolph Lower Level 1
Chicago, IL 60601
www.nationalpersonaltraininginstitute.com
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Commentary |
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Who
doesn't love Spring & Summer? Beautiful
sunny days are upon us, and if you're in Chicagoland,
good riddance to the snow!
But many of us don't
seem too excited about it, or anything else lately.
It could be work issues, financial strains, family
problems, or just the state of the world. Regardless of
what the underlying circumstances may be, a lifestyle of
constant hurry, worry, and frustration is rarely a healthy one.
Many of us are finding
ourselves lethargic and irritable and unfortunately we only listen to our bodies when
something is wrong.
Take it easy! A major
area of research right now is linking chronic stress & weight gain.
What happens
when we are always stressed out?
Much like our distant ancestors, we are built with a
system of hormonal checks & balances, which puts us in
survival mode. Otherwise known as the "fight or
flight" response. Now the present day
situation might be a delinquent account rather than the
call of the wild, but just the same our bodies respond
to stress as if we are about to be harmed or feel
threatened.
As we prepare to fight or flee, we experience a hormonal
release of adrenaline, along with corticotrophin
releasing hormone (CRH) and cortisol.
Adrenaline gives us instant energy and along with CRH
can temporarily decrease appetite.
Cortisol is an important hormone in the body and has a
plethora of functions. Cortisol is secreted by the
adrenal glands and
stimulates insulin release.
It maintains blood
pressure, blood sugar levels, and stimulates fat &
carbohydrate metabolism for fast energy.
However, cortisol has
also been termed the "stress hormone" because excess
cortisol is secreted during times of physical or
psychological stress.
It
helps us replenish our body after the stressor has
passed.
This disruption may not only
slow your metabolism and
promote weight gain, but it
can also affect where you put on the weight.
Higher levels of stress are linked to greater levels of
abdominal fat. Fat deposition in this area in
particular, is strongly correlated with the development
of cardiovascular disease including heart attacks and
strokes, and can
increase the chances of
developing diabetes.
As stated earlier, these studies are linked to
chronic stress. Weight gain does not develop
overnight. Only as one frustrating week multiplies into
months and years of stress, do these problems begin to
develop.
While the diet industry has capitalized on marketing
solutions that claim to reduce levels of cortisol and
increase weight loss, keep in mind that how our bodies
respond to stress, our level of cortisol production, and
if we eat more and gain weight varies among individuals.
So we can't necessarily blame a recent 5lb weight gain
on the last week of finishing your taxes. But we can
definitely blame negative changes in our daily habits as
a result of stress.
Immediate Results of Stress
Emotional Eating & The Fast Food Factor: People
have difficulty maintaining healthy eating habits
because
life is "too hectic" to make a healthy dinner at home.
Our minds are still at work
and we give in to impulses and cravings resulting in
poor food choices.
Exemption of Exercise:
That kickboxing class, hour
of yoga, or Pilates are the first items to be removed
from the "to do" list. After sitting in traffic, sitting
at a desk, and sitting on your sofa, the last thing you
want to do is put on gym shoes and run down the street.
Realistic Solutions to Stress
First and foremost, take care of yourself:
Make time
for a balanced diet, adequate sleep, and exercise! Yes,
that is easier said than done, but you can't drive your
car if you don't keep it fueled up and maintenanced, can you? Don't you think you should set
the same standards for your body? You can get a new
car...you can't get another body.
Improve Time Management: Pace yourself. There's only
24 hours in a day. Create realistic goals and deadlines
for yourself. Plan weekly meals on the weekends, lay out
your clothes and prepare lunch & snacks the night
before.
Set
limits & don't over commit yourself: It's okay to
just say no. You don't always have to volunteer
for everything or be the host/organizer.
Find
an outlet: What happened to that unfinished book or
art project, and the vacation you never took? Do it!
My goal for this newsletter is provide you with quick
references that you can use to simplify your life. Read
on and get ready to look fit, feel fit, & be fit.
Yours truly,
Jacquelyn
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Fitness |
You don't
know Squat!...or do you?
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Contrary to the belief that squats are bad for your knees
and back, the squat is actually a natural body movement
that requires the use of every muscle in the body. We
squat on a daily basis to sit down, pick things up, and
get in our cars. When
performed correctly, squats are safe and effective for
strengthening the legs & glutes and burning fat. Why not
squat more now to prevent injury later?
As always, consult with a
qualified trainer to ensure correct form. (Hey, that's
me!)
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The Move |
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Beginning position:
Stand with your head facing forward and your
arms at your sides.
Your feet should be slightly wider than
shoulder width.
Keep your knees relaxed, not locked.
Movement: Squat down until the thighs
are almost past parallel to the floor.
As
you bend, bring your arms up straight in front of you
for balance until they're extended straight out at
shoulder height, palms facing down.
The knees should not extend past the toes.
Return: Extend the knees and the hips
until the legs are straight again and
drop your arms back to your sides.
The heels should be flat on the floor for
the entire duration of the lift. Repeat this motion.
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While there are
many variations of the squat, here are some
ideas to get you started.
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Make It Easier |
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Practice
sitting in a chair and standing without
using your hands.
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Use
a stability ball against a wall for
additional back support.
Place an
exercise
ball
between
the wall
and the
curve of
your
lower
back.
Stand
with
your
feet
shoulder-width
apart.
Bend
your
knees
and
lower,
keeping
your
shoulders
level
and your
hips
square.
Hold
this
position
for 3
seconds
and then
stand
back up.
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Make It Harder |
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Incorporate weights: hold dumbbells at your
shoulders for an arm challenge or to your
sides for added intensity.
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Try a squat on a balancing tool such as a
BOSU Ball or a wobble board.
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Fun |
What are you passionate about?
Do you know someone battling an illness or disease? Even if you don't, running and/or walking for a charity
is an excellent way to get fit while supporting a cause
and giving back to your community.
Do This...
Sign up for a
marathon, fun run or fitness walk. I did and I'm
addicted!
My first run was the Shamrock Shuffle 8K on March 30,
which is celebrated as the opening of Chicago's
outdoor running season. The two official charities of
the event included the Memorial Sloan-Kettering Cancer
Center and Imerman Angels One on One Cancer Support.
My next challenge was the Soldier Field
10 mile on May 24. This race benefits the Veterans
Assistance Commission of Cook County and the
American Cancer Society.
Later this summer I am looking forward to the Chicago
Distance Classic Half Marathon on August 10, 2008. This
race will also support the Memorial Sloan-Kettering
Cancer Center and the
American Cancer Society.
Don't be intimidated.
These events are for all ages and fitness levels and
thousands of organizations can benefit from your
participation. If you're not a runner (yet), there are
plenty of charity events for swimmers, bike riders and roller bladers!
Tips to get started:
- Check your local
listings to join a running club for support and
proper training.
- Form a team of your
own. Recruit friends, family, and/or colleagues and
share the cost of hiring a professional coach.
- Ask a local business
that you frequently patronize to sponsor you.
- Search for races, both national and international,
by visiting:
www.marathonguide.com
Please note: As with any exercise program -
if you are new to exercise,
over 40 years of age, or if you have cardiac, pulmonary,
or metabolic disease, you should
consult
your physician
before beginning a vigorous exercise program and an
exercise
professional for screening tests and program advice.
Here I am running the Bank of America Shamrock Shuffle
8K.
As you can see, it was cold but
invigorating! I finished this
run in 47 minutes and 33 seconds.
Here I am with Nicole after
the Soldier Field 10 Mile...A little warmer this time!
My personal goal is to finish the Bank of America
Chicago Marathon on October 12, 2008! What a year this
is going to be for me! Who wants to join Team Triple
Fit?
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Food |
How
many commercials have you seen lately that tell you to
"take this to help that"? Does the benefit
really out-weigh the list of side effects?
Want to
feel better and add years to you life...drug free? Do
This...
Include these foods in your weekly diet to help ward off
heart disease, prevent cancer, lower cholesterol, manage
your weight, and increase your lifespan! This list is endless,
however throughout my research the following 10 were
the most highly noted among top dietetic organizations.
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Top
10 foods you should have in your kitchen at all
times: |
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1.
Whole Grains Specifically
Oats:
Oatmeal, oat bran, and whole oats
products are some of the top sources of both soluble and
insoluble fiber
that help
to maintain a healthy digestive system.
Whole grain food sources also lower cholesterol & blood pressure
and
reduce
the
risk of heart disease, colon cancer,
obesity and diabetes.
L
Avoid
products with added
sugars and high fructose corn syrup.
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2. Beans:
Beans contain both soluble and
insoluble fiber and are
high
in protein, iron, folate and complex carbohydrates.
Because beans are
a low-fat, low-calorie source of protein, they
provide steady energy that lasts for hours. This is
an easy way to help control your weight and
blood sugar.
They also contain phytochemicals and
protease inhibitors that may help prevent cancer.
Try kidney, black, navy,
pinto, chickpeas, soybeans, peas and lentils.
L
Avoid refried beans which are
high in saturated fat and baked beans which are high in
sugar.
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3. Nuts & Seeds Specifically Walnuts: Walnuts have higher amounts of Omega-3s
when compared to other nuts, which can
lower your risk of cardiovascular disease. They are rich in fiber, B
vitamins, magnesium and antioxidants such as Vitamin
E. A small handful
eaten between meals or added to salads, grains or
vegetables gives a sense of satiety and results in
less total food intake.
L
Avoid
salted and roasted
varieties.
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4. Fatty Fish Specifically Salmon:
Here's an excellent way to lower your risk for
cardiac-related death and
inflammatory diseases.
A
4oz serving contains a whole day's requirement of Vitamin
D and over half of the requirements
of B12, niacin, and selenium. It is also an excellent
source of B6 and magnesium.
Most note worthy is the high content of protein and
omega-3 fatty acids.
These are fats our bodies cant produce, so its
essential we include them in our diet. The
American Heart Association recommends that adults
eat at least two fish meals per week, especially
wild salmon, herring, and sardines, because those
varieties provide the most heart-healthy omega 3s.
L
Avoid farmed-raised
salmon due to the higher
levels of contaminants found in the feed of farmed
fish.
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5. Lean Proteins Specifically Turkey:
This is the leanest meat source of protein on the
planet. Protein is crucial for tissue repair,
building and preserving muscle, and making important
enzymes and hormones. A 5-ounce serving provides
almost half of the recommended daily allowance of
folic acid, and is a good source of vitamins B, B1,B6,
zinc and potassium.
L
Avoid fried turkey for
Thanksgiving...or any other occasion.
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6. Cruciferous Vegetables Specifically Broccoli:
In addition to being
one of the richest sources of vitamin A in the produce
section,
broccoli also contains
high percentages of vitamins C & K, and fiber. Broccoli
is becoming well known for its significant anti-cancer
effects on the prostate and breast.
L
Avoid stir frying in heavy oils or
drowning in
cheese.
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7. Leafy Greens Specifically Spinach:
Spinach contains
vitamin
A, C, K,
potassium,
fiber, folate,
calcium,
and magnesium. Because of this plethora of nutrients, this powerhouse food protects
against
cancer,
heart disease,
osteoporosis, age related macular (eye) degeneration, and blocks free
radicals which accelerate the aging process
L
Avoid creamed versions and fattening dips.
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8. Berries
Specifically Blueberries:
Blueberries are rich in Vitamins A, C, and E as well as rich in the minerals potassium,
manganese, and magnesium. According to the USDA, blueberries have the
highest antioxidant activity of 40 fruits and
vegetables.
The darker the berry, the more
antioxidants it contains, which
are believed to enhance brain function as we mature by
improving short-term memory loss. Blueberries
have
anti-inflammatory properties, can
improve night vision, and
contain compounds that prevent the bacteria responsible
for urinary tract infections.
L
Avoid juices with added sugars. Whole fruit is best.
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9. Citrus Specifically Oranges:
Oranges are best known as a valuable source of
vitamin C, which is vital for the proper function of a
healthy immune system. In fact, one orange has a whole
days requirement.
Oranges can help
fight off bacteria and prevent everything from colds & flu
to heart disease and
some forms of cancer (lung, cervical,
esophagus & stomach).
Oranges are high in soluble
fiber which lowers cholesterol, and helps you to manage
your weight.
L
Avoid juices with added sugars. Whole fruit is best.
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10.
Tomatoes & tomato based products:
Best known for its lycopene content, this antioxidant
can decrease your risk of bladder, lung, prostate, skin,
and stomach cancers, as well as reduce the risk of heart
disease.
Lycopene stimulates
immune function, slows degenerative diseases and is
one of the
easiest ways for men to avoid prostate cancer.
J
Tip: Processed tomatoes are just as potent as fresh. Aim
for 22mg of lycopene per day.
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5 Honorable Mentions -
Although these did not make the
initial Top 10, I just had to tell you about them. |
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1. Yogurt:
Yogurt contains bone-building calcium and is a great
source of protein and is highly noted
for its probiotic content. These active live cultures
are "friendly" bacteria in the intestine that prevents
the growth of harmful bacteria while promoting digestive
health. It boosts the immune system and promotes weight
loss. If you have a hard time drinking milk, the
culturing process makes yogurt more digestible.
J
Tip: Make sure the label specifies "live
and active cultures". Keep and consume yogurt cold
because the helpful bacteria
cannot withstand high heat.
L
Avoid
frozen
yogurt and products with added sugars.
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2. Tea
Specifically Green:
Green
tea is loaded with the plant compound epigallocatechin gallate
(EGCG). This is a powerful
anti-oxidant that inhibits the growth of cancer
cells, abnormal formation of blood clots, and prevents
cardiovascular disease. It is helpful with the symptoms
of rheumatoid arthritis, infection, and impaired immune
function. Tea contains half the caffeine of coffee and
stimulates metabolism which helps with weight loss.
L
Try to
enjoy the natural flavor of tea without adding sugar.
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3. Allium Family Specifically Garlic:
Garlic's most common dietary
supplement uses are for high cholesterol, heart disease,
high blood pressure and
prevention of certain types of stomach and colon cancer. Garlic
cleanses the intestines and helps purify the liver
through elimination of toxins and carcinogens.
It
acts as an
antibacterial and antiviral agent, boosting resistance to
stress-induced colds and infections.
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4. Soy:
This is the
only complete vegetarian source of protein with all
essential amino acids.
Soy lowers "bad" LDL
cholesterol levels and can also contribute
to reduced risk or
lower rates of heart disease, prostate, colon, lung, rectal and
stomach cancers. Soy
foods also are a good source of fiber, B vitamins,
calcium, omega-3 fatty acids. iron,
zinc,
phosphorus, and magnesium.
Soy products you can incorporate into your diet include
calcium-fortified soy milk, tofu, soy nuts, edamame,
tempeh, miso.
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5. Dark Chocolate:
Dark
chocolate has
fewer calories than other varieties and is lower in fat
and sugar. Always look for 60%
or higher cocoa content and consume
in moderation.
It
contains antioxidants that can lower blood pressure, unhealthy LDL
cholesterol, and prevent plaque from building up in
your arteries...Go ahead, treat yourself!
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Label
Lingo - Deciphering Food Labels |
 Do you know
how to read a food label?
Imagine
yourself
at the grocery store. You pick up a package that reads
"less sodium", another with "no trans fats", and yet
another that is "high fiber", but do you ever
look at the Nutrition Facts Label to see what that sales
pitch really translates to?
The next time you are
grocery shopping,
follow this...
Here's a quick guide
to building your label reading efficiency.
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Serving Size
Look for what constitutes 1 serving size, and how
many servings are in the package. Be aware that the
serving size can be a very small amount. Even snack size packages and bottled sports drinks
can contain 2+ servings. For every serving that you
consume you can continue to multiply the number of
calories from one serving.
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Calories &
Calories from Fat
The calories listed are for 1 serving size. The
number listed across from it tell you how many of
those calories are from fat. The closer this number
is to the foods total calories, the more fat it
contains. If your favorite bag of chips contained 250 calories
per serving and 110 calories (almost half) of those
calories are from fat, would you still eat it?
Total fat tells you how
much fat (in grams) is in a single serving. Then the fats are broken down
further into saturated and unsaturated fat.
1. Saturated fats and trans fats are solid at room
temperature and come from animal products.
Consumption of this type of fat can raise your blood
cholesterol and increase your risk of heart disease.
2. Unsaturated fats include fats that are good for
you such as mono and polyunsaturated fats. These
fats can help to lower your blood cholesterol
and protect your heart.
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Nutrients
In
addition to avoiding high levels of fat, saturated
fat & trans fat, also be aware of cholesterol, sugar and sodium content.
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Footnotes and % Daily Values-
Labels are
based on a diet of 2,000 calories a day, but
requirements vary for each person depending on age,
weight, gender and activity level. If the food has
less than 5% of DV, it can be considered a low
source of that nutrient. If it has greater than 20%
of DV, it can be considered a high source of that
nutrient. Vitamins A & C, fiber, calcium, and iron
are generally listed because the average person does
not get enough of these on a daily basis.
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Order of
Ingredients
Items appear in
descending order from largest to smallest amount.
For example, if water is listed first on a bottle of
juice, it is the primary ingredient.
Check the ingredient list to spot things you'd like
to avoid and
look for heart-healthy ingredients
such as soy; monounsaturated fats such as olive,
canola or peanut oils; or whole grains, like whole
wheat flour and oats.
...And what do
those packaging "buzz words" really mean?
| Claim |
Requirements that must be met before
using the claim in food labeling |
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Fat-Free |
Less than 0.5
grams of fat per serving, with no added fat
or oil |
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Low fat |
3 grams or less
of fat per serving |
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Less fat |
25% or less fat
than the comparison food |
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Saturated Fat
Free |
Less than 0.5
grams of saturated fat and 0.5 grams of
trans-fatty acids per serving |
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Cholesterol-Free |
Less than 2 mg
cholesterol per serving, and 2 grams or less
saturated fat per serving |
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Low Cholesterol |
20 mg or less
cholesterol per serving and 2 grams or less
saturated fat per serving |
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Reduced Calorie |
At least 25%
fewer calories per serving than the
comparison food |
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Low Calorie |
40 calories or
less per serving |
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Extra Lean |
Less than 5
grams of fat, 2 grams of saturated fat, and
95 mg of cholesterol per (100 gram) serving
of meat, poultry or seafood |
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Lean |
Less than 10
grams of fat, 4.5 g of saturated fat, and 95
mg of cholesterol per (100 gram) serving of
meat, poultry or seafood |
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Light (fat) |
50% or less of
the fat than in the comparison food (ex: 50%
less fat than our regular cheese) |
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Light
(calories) |
1/3 fewer
calories than the comparison food |
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High-Fiber |
5 grams or more
fiber per serving |
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Sugar-Free |
Less than 0.5
grams of sugar per serving |
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Sodium-Free or
Salt-Free |
Less than 5 mg
of sodium per serving |
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Low Sodium |
140 mg or less
per serving |
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Very Low Sodium |
35 mg or less
per serving |
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Healthy |
A food low in
fat, saturated fat, cholesterol and sodium,
and contains at least 10% of the Daily
Values for vitamin A, vitamin C, iron,
calcium, protein or fiber. |
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"High", "Rich
in" or "Excellent Source" |
20% or more of
the Daily Value for a given nutrient per
serving |
"Less", "Fewer"
or
"Reduced" |
At least 25%
less of a given nutrient or calories than
the comparison food |
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"Low",
"Little", "Few", or "Low Source of" |
An amount that
would allow frequent consumption of the food
without exceeding the Daily Value for the
nutrient but can only make the claim as it
applies to all similar foods |
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"Good Source
Of", "More", or "Added" |
The food
provides 10% more of the Daily Value for a
given nutrient than the comparison food |
Find this
chart at
www.healthchecksystems.com/label.htm
For more detailed
information on this subject, visit this webpage from the FDA. It
couldn't be explained any better.
How to Understand and Use the
Nutrition Facts Label
http://www.cfsan.fda.gov/~dms/foodlab.html
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Recipe |
Did you know...
Breakfast is the most important meal of your day, yet it
is the most neglected.
After you have been asleep for 6-8 hours, your body is
attempting to recover from a brief starvation. Not
fueling up can slow your metabolism.
Next comes the mid-morning "low energy"
battle and poor concentration levels at work.
Finally, a ravenous appetite results in consuming larger meals throughout the day.
For you dieters out there that think skipping breakfast
will help you lose weight, understand that only
when your metabolism gets moving does your body begin to
burn calories.
Breakfast does not have to be traditional as long as you
choose a combination of the 3 following groups -
fruits/vegetables, whole grains, & low-fat
dairy/protein. This is a good balance of
nutrients for an energizing start to your day.
Make This...
The next time you think about skipping breakfast,
try this cool and refreshing treat.
If you don't have these ingredients at home, get
creative and make your own recipe. You can use ripe fruit that you were considering
throwing out and that splash of milk that won't quite
cover a bowl of cereal. Low-fat granola, wheat germ, or
natural peanut butter make nice additions too. Since it's homemade, there's no
need to worry about empty calories from added sugars and
syrups.
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JUST PEACHY
SMOOTHIE |
Makes 2 shakes (10 oz each).
2
small peaches, peeled and quartered
1 medium banana
1 1/2 cups apple juice
1 tbsp nonfat vanilla yogurt
2 tsp honey
2 tsp flaxseed oil (found at health food stores)
1 or 2 ice cubes
Combine ingredients in blender and puree until
smooth. Pour into 2 tall glasses.
Nutritional analysis per serving: 269 calories,
5 g fat (0.64 g saturated fat), 55 g
carbohydrates, 1.5 g protein, 4 g fiber
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Recipe courtesy of
Self Magazine. Find this among other healthy recipes at
www.self.com
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