Health Thru Fitness, LLC

Fast Food You Can Eat This Holiday Season

2011-11-21T13:28:00.001-05:00

A friend this past week brought me an article that talks about healthier food choice’s you can make on the run this holiday shopping season and asked me my opinion, I disagreed with a fair amount of it (particularly the suggestion to eat parfaits!) So I made my own list… I hope it helps.

First and foremost the holidays are no excuse to let your health & fitness goals backslide. This means making sure you get in here for your scheduled workouts and planning ahead if you know you are headed out for a busy day of shopping. I know you don’t have time, I don’t either, but I know you’ll agree that nothings more important than your health and how you look in your skinny jeans

Now here are some easy steps you can take to ensure you stay on track for success no matter what comes your way.

Pack a couple of 100 calorie NUT snack packs or a Myoplex Lite ready to drinks, you can find this right in any grocery store. This way you have something fast & easy within reach when your energy starts to wane & before you reach for something unthinkable.

If you do find yourself hitting up a fast food joint or the coffee shops below are some of the healthier choices you can make and make sure you write it in your food journal!

Starbucks: Is full of the obvious high caloric and high fat treats, but they do have some healthier options as well. The breakfast & lunch sandwiches in general are fairly balanced options but will run you a good 300-400 calories (just drop a slice of bread to make this even healthier). One item that’s definitely off limits is the yogurt parfait! With a whopping 61g of carbs (40g of sugar) it’s guaranteed to show up on your waistline almost immediately.

McDonalds: First off I highly recommend the coffee; oddly enough it’s the only Organic fast food coffee you can get! Beyond that the salads and a simple single hamburger, or grilled chicken sandwich will be your best options for keeping your body primed for fat loss and improving your health.

Subway: Is always a safe bet, the salads again are a great choice as well as the flat bread breakfast sandwiches, just be sure to load up on the veggies.

Bruegger’s Bagels: Is one of my favorite options. The small salad (my favorite is the mandarin salad), or a regular sandwich, like the tuna on wheat bread are all great options. Again stay away from the parfaits and the bagels they are guaranteed to put weight on right around the waistline.

If you hit up a restaurant, focus on a lean meat & veggies, a salad without a lot of dried fruit, and clear soups.

The holiday shopping season is not the time to let your guard down, it’s the time to put it up. You know you are going to indulge at all the holiday events so don’t get caught eating what you shouldn’t, or skipping meals just because you’re busy.

If you need some help planning ahead just be sure to stop in and ask Justin or I! Your success if our success, so let us know how we can help!

Have a great week and stay true to your goals! And if you don’t have one yet, it’s time to start thinking since the new year is only 6 weeks away…

Dedicated to your success,

Jenny May

Seven Weight Loss Myths Exposed

2011-09-10T10:22:00.000-04:00

Seven Weight Loss Myths Exposed

Learn the surprising truth about several popular weight loss strategies that just don't work—and find out which ones will actually help you slim down.

Myth #1: Low-Fat Foods Are a Good Choice

The Truth: Ironically, eating low-fat foods has had the opposite effect of the intention of people eating them. The reason is because a low-fat or reduced-fat item may have nearly as many calories as a higher-fat version because ingredients like sugar often replace the fat to make the product taste better. Additionally, a Journal of Marketing Research study determined that people ate 28% more chocolate candies if the treats were portrayed as "low-fat." It was concluded that low-fat labels cause people to underestimate calorie consumption and increase the amount they eat. Something else to keep in mind is that eating low-fat generally means the foods are higher in carbohydrates, which can lead to insulin resistance and diabetes.

Myth #2: Eating at Night Causes Weight Gain

The Truth: A calorie is a calorie no matter when you eat it. As a side note, if you train in the evening, eating at night is a must. Also, one of the biggest mistakes people make when trying to lose weight is that they under eat. Your metabolism is like a campfire, and in order to speed up your metabolism you have to add fuel to that fire by eating every three-four hours, often this means eating at night to keep your metabolism burning fat all night. Just be sure to choose a high protein meal as your last meal with some fresh vegetables so your body has fuel through the night.

Myth #3: Weight Lifting Will Only Bulk You Up

The Truth: Weight lifting helps preserve muscle, which is more metabolically active than fat. In fact, studies suggest strength training may boost resting metabolic rate by as much as seven percent. A 2009 study found just 11 minutes of weight training three times a week will boost daily energy expenditure. After all ladies, underneath every curve there is a muscle!

Myth #4: Running on Empty Burns Extra Fat

The Truth: In theory, because your blood sugar and muscle carbohydrate levels are low after an overnight fast, running before breakfast forces your body to use fat as its main fuel. However, just because you’re using more fat for fuel doesn’t mean you are burning off more fat. Burning fat has more to do with overall calorie expenditure, and when you work out on an empty stomach you aren’t able to work out as long or as hard if you're hungry. This means you may end up burning fewer calories than if you'd eaten something and worked harder.

Some other benefits to eating before your workout:

It can boost recovery and strength gains
It can help you sustain longer, more intense workouts
It can help you avoid low blood sugar, which can make you feel dizzy or nauseous
It can make your workouts more enjoyable (since you're not thinking about eating the entire time)

Myth #5: You Can Spot-Reduce Fat

The Truth: When you exercise your body taps into energy stores from everywhere, not just one place. It’s suggested to not target a particular body part no more than three times a week, and focus instead on a balanced full-body program. Your diet is key when it comes to burning fat off those trouble spots.

Myth #6: Longer Exercise Sessions Equals Better Results

The Truth: Running for an hour straight is a great calorie burner and will help you shed pounds. However, running for too long can actually increase cortisol levels leading to more belly fat. You might actually accrue more fitness and fat loss by occasionally breaking that hour-long workout into two half-hour runs or three 20-minute sessions. A study in the Journal of Applied Physiology found that healthy men who performed two separate 30- minute aerobic sessions burned more calories post-workout compared with a single 60-minute trial.

Myth #7: You Can't Overcome Your Genes

The Truth: Yes, some people are more predisposed to have a slower metabolism, and some people put on weight more easily or carry their ‘baggage’ in certain body areas. This being said, being slim is not hopeless. Case in point: A 2009 Finnish study published in the International Journal of Obesity tracked 16 same-sex twin pairs for decades and found that the twin who had been more physically active over a 32-year period accumulated 50 percent less belly fat than the twin who didn't exercise.

Your Questions about the Get Fit For Japan Challenge answered....

2011-04-14T09:17:00.006-04:00

I'm ecstatic to see such a great response to the Get Fit For Japan Challenge! Thank You!!

There have been several questions in regards to the details of the challenge so I thought I would answer them here!

1. 'I can't make the first free session on Saturday the 23rd, can I still participate?' -- Absolutely! Actually you don't have to attend ANY of the free Saturday sessions to participate in the challenge and be eligible for the prizes.

The challenge is about inspiring you to dig deep and really commit to your workouts and nutrition for the next 6 weeks and the enjoy the transformation. In Fact, there is a whole workout and nutrition program outlined in the free 6-week transformation guide that you can do all on your own! Get your 6-week transformation guide at http://www.getfitforjapan.zreply.com/

All you need to do to compete in the challenge and win the awesome prizes (which are listed in the guide) is make your one time donation to the American Red Cross.

2. 'How do I make my donation??' -- there are two ways:

Simply make a check or money order for $67 out to 'American Red Cross' and then you may either bring it with you to the first satuday session you attend. Or mail it to: Health Thru Fitness, LLC, ATTN: GFFJ, 1972 New Scotland Rd # 515, Slingerlands NY 12159

If you prefer to pay by credit or debit card, simply go to the page where you download the 6-week transformation guide, there is a very secure PayPal link where you may donate with your credit or debit card.

Whatever way you make your donation... don't forget to bring or send me the entry form on page 5 of the info-pak!! You have to have that to play!

3. 'I'm having problems printing the guide??' -- Ooops this is my fault, if you already have the Get Fit For Japan Challenge guide you may need to go back and re-download the guide. I just updated it today and it prints perfect.

4. 'Can I bring a friend??' -- Absolutely! This challenge is for EVERYONE & ANYONE that wants to improve their health & fitness. The more the better.. so please pass the word onto your friends!!

5. 'Where are the Saturday sessions and what time?' -- The 6 free Saturday sessions will be at No Limits Fitness, in Voorhessville NY, we are located only 5 minutes from the Guilderland 20 mall and 10-15 minutes from Crossgates. As we get closer I will be sending directions to everyone.

The times of free Saturday sessions will be spread across the morning, depending on how many people sign up. We will keep each group limited to 6-10 people so we can still keep it personal & fun which is what we are about here at Health Thru Fitness, LLC.

I anticipate we will be running group trainings from 7-11am, every hour... so we will be looking at a 8am, 9am, 11am class, this will keep it flexible for everyone. Once you register for the challenge you will be informed of the specifics as we get closer.

Ok That's it for now.. as we progress I'll be updating this site regularly so be sure to stop back and let me know if you have any other questions!!

I'm looking forward to watching You get Your Best Body before summer!!

Shorts season is only 6 weeks away!!

- Jenny May

I remember it like it was yesterday...

2011-04-11T10:27:00.002-04:00

It was a particularly stressful morning, running late with chores, stressing over everything I had to get done and everything that wasn’t going exactly so on March 11, 2011… And then I saw the news about the earthquake and following Tsunami in Japan and man did I feel like a jerk (and that’s the nice word for it)!

I can’t even remotely imagine what those folks were going through, to one minute be going about your business and the next minute not have a home, job, or food. To think you left your family and pets safe and then have them and everything else washed away and left to only wonder if they are alive… or are they trapped and suffering??

And then the icing on the cake, to have the nuclear plants become unstable and leaking radiation on top of everything else. I think this is what really did it for me!

Back in the day when I was still a chemist I worked with GE R&D and worked for 3 years with GE Nuclear. I tested radioactive (HOT) samples on a regular basis and even spent the hardest 3 months of my life (literally) at Cooper nuclear station in Nebraska, and no I do not glow in the dark!

Last week, they were asking for nuclear workers to go over to Japan to help and I’ve gotta tell you, if I was still working in the nuclear industry…. I would go!! I’m not one to stand by and watch a tragedy unfold, if I can help, I’d rather get in there and get my hands dirty.

Going to help Japan deal with the nuclear situation is not an option today, I walked away from that life to help people just like you improve their health and reclaim their figures and their lives…

But that doesn’t mean I can’t help!

Introducing ‘The Get Fit For Japan Challenge!’

http://www.getfitforjapan.zreply.com

It’s a 6-Week challenge to help you achieve your Best Body before Summer and raise money for the American Red Cross specifically for relief efforts in Japan.

What you get is a 6-week transformation guide (completely free), 6 free group workouts that will start on Saturday April 23rd, and a chance to compete for some great prizes! To compete in the challenge all I ask is you donate $67 which will be given to the American red cross in its entirety.

www.getfitforjapan.zreply.com

The 3 people with the best transformation will walk away with super nice prizes (You’ll have to get the 6-week transformation guide to see what they are :)! And everyone will walk away with their Best Body for Summer and will have helped our neighbors in Japan get much needed supplies.

Just today I read about a man they just found trapped in his house (a month after the tsunami) he had almost no supplies left, was very hungry, had no power, no lights. His wife was with him when it hit, but she disappeared…… and he was left to sit in the dark, alone, for a month! (Can you imagine??)

I sincerely hope you will join me in this cause! It’s really a win, win, you get the body you want, I get to help you get the body you want (which is why I Ieft a lucrative chemistry career) and we both get to help Japan who is a long ways off from recovering from this disaster.

Go to www.getfitforjapan.zreply.com now to get all the details and register today!

Discover IF You Should Trade Your Desk Chair for a Ball?

2011-03-08T14:38:00.002-05:00

Well if you missed my TV deput.. you can see it at the link below and I've included all the juicy tidbits about the benefits of sitting on the ball that got cut out! Enjoy :)

Jenny May Clermont is on a mission to spread the word about the benefits of sitting on a ball. Jenny May Clermont was featured on the 6pm Channel 13 news for an in depth story about sitting on a stability ball.

You may view the story on the WYNT.com website at
http://wnyt.com/article/stories/S1999140.shtml?cat=300

Sitting is one of the most biomechanically damaging positions we can put ourselves in yet most of us spend anywhere from 6-10 hours a day sitting. It may be behind a desk, in a car, or at the kitchen table, but when you total it all up I think it’s safe to say that most of us probably sit more than we stand.

When you sit for prolonged periods of time you actually start to weaken your core muscles in the abdomen as well as your gluteus muscles. Your core muscles are the muscles in your abdomen, glutes (butt) and back that support your trunk.

When you have a strong and stable core you are able to perform movements with your arms, legs and larger trunk muscles with ease. But as your core weakens from sitting you are likely to find that your stamina and range of motion become weakened and limited.

Often when I say ‘we are going to work on your core’, I’m rarely referring to your abdominal muscles but more often talking about performing exercises that will utilize your back, gluteus and abdominal muscles together in an effort to develop more core stability.

The advantage to spending some of your sitting time on a stability ball is that due to the unstable nature of the ball your body is forced to activate your core muscles and it encourages not only continuous strengthening of these muscle but it helps teach your body how to use the core (back, abdominals & gluteus) muscles synergistically.

While sitting on the ball, or active sitting, offers numerous benefits, it is an exercise. And if you are not used to sitting on the ball for prolonged periods of time you can easily over train your core and postural muscles.
I suggest you increase your time spent sitting on the ball gradually starting with 10-15minutes a day and building up from there.

If you are going to use the ball at your desk, be warned… You will break a sweat and you may experience the added side benefit of a little extra weight loss.
Prior to starting any lumbar stabilization program or performing any exercise on a stability ball you should first be assessed by your family physician and/or physical therapist. If you would like a specific plan to safely incorporate the use of a stability ball into your daily routine please contact me directly at jennymay@healththrufitness.com or 518-231-4834.

"It's not about TIME, It's about COMMITMENT"

2006-09-12T23:08:00.000-04:00

Well we are rapidly approaching my 2 favorite seasons Fall and Winter ;) I can't get enough of the great outdoors once this time of year hits. Although I won't be partaking in my favorite activities this fall, hiking and camping. No, I'll be helping my other half finish up the barn we've been building all summer, whew!

Needless to say, I had no idea how time consuming undertaking a project of this nature would be - on top of everything else! I have a habit of thinking I can do everything and insisting on trying to put 36 hours into a 24 hour day.

As a result I've had to do some re-prioritizing of some aspects of my life. What can I let go of and what do I HAVE to do! But as I went (and routinely) go through this process - my health and wellness are always first! Because without my health, there is NO tomorrow! And there is nothing on this planet that can change that simple fact.

Now does that mean that everyday upon waking I go through some insane exercise program? No! And does that mean I spend hours laboring in the kitchen preparing healthy meals from whole food sources? No! It means that 3-5 days a week I devote 30-60 minutes to some form of weight bearing exercise, usually resistance training because as far as I'm concerned there's nothing that generates results faster! And as far as my meals go - 15 to 30 minutes a day, with 1-2 hours on Sunday devoted to preparing all 5 to 6 of my meals.

Now maybe I have a warped sense of reality - and if this is case someone please let me know ASAP - but I don't think that an hour a day is some great sacrifice when it comes to your health!

Think about the alternative - when you neglect your body's needs and your health suffers how much time do you lose? Do you enjoy wasting the day lying in bed ill? I don't know about you but I hate it - almost as much as I hate wasting the time to go to the doctor's office. But yet the number one reason people do not eat well and incorporate exercise is lack of time.

I spent today at a local health and wellness fair in effort to help promote the local gym here in the town of Middleburgh. And everyone I talked to said they should eat better and they should workout more because they know it's in their best interest. BUT they don't and do you know what the number reason why they don't was? They don't have the time!

They don't have the time? - How can they not have the time for their health and happiness? OH, How this frustrates me!

So I ask you... Do you have any idea how much MORE productive you would be on a daily basis if you just made the time! Investing an hour a day in your health is going to increase your productivity exponetially!! Plus, your outlook is going to be so much more positive, not just in regards to your reflection, but in regards to your Life!

My best friend (my Mom) had a great quote in her email:

"It's not about TIME, It's about COMMITMENT"

I'm asking you to think on this a minute! How commiitted are you to your health? And to living YOUR Life to it's utmost potential?

Are you only committed when it's convenient?
Are you only committed for show? Meaning you eat well in front of others but eat crap once your alone.
Are you committed enough to actually cause changes in your body and appearance for the better?
Are you committed enough to say no to that bag of chips at 3pm?
Are you committed enough to devote 30 minutes to exercise and 15-30 minutes to getting your food together?
Are you committed enough to pack your lunch in a cooler and bring it in to work?
Are you committed enough to stay the course despite the fact that many of the people around you are going to try (some harder then others) to get you off track?

There is no right or wrong answer to these questions. But you should ask yourself the above questions and know where it is you really stand. Then uncover why it is you feel that way and once you know this for yourself I'd love for you to share with me what you found!

Seriously, I'm trying really hard to understand why the immediate pleasures of crap food and TV takes precedence in most peoples lives to both their Health and their ability to live life to its fullest potential. I would love to hear any insights you might have on this. Please post your thoughts and comments here in the blog.

Sorry if I offended you in any way with my little "rant" here - but it just frustrates me too see so many people suffer through life when there's no need too.

Eat Well and Be Well,

Jenny May

Stretch Yourself to New Heights

2006-06-12T07:04:00.000-04:00

By Jenny May

Maintaining flexibility for quality of life is just as important as maintaining muscle tissue for weight loss. The ability to move your joints through their full range of motion is an important part of injury prevention since the enhanced coordination and balance helps to decrease your risk of falling. Or if you do fall, you're a lot less likely to tear or detach muscles and tendons.

Finding Time to Stretch

Fortunately, stretching is something you can do anytime, anywhere - no excuses. All you need to ensure is that your muscles are somewhat warm, and you have ample room to stretch in. Two ideal times to stretch are after a warm shower or workout. Some other great times to stretch are: whenever your muscles feel tight or stiff, after a long period of sitting, or while watching TV.
You should try to stretch at least three times a week to improve your current range of motion. If you are not disciplined enough to stretch on your own - check out some Pilates, Yoga, or Tai Chi classes to ensure you follow through. One advantage of these classes is that they will also help you to maintain and build that precious lean muscle tissue that you need to beat menopause weight gain.

A Few Caveats

If you have an injury, such as a strained muscle, don't stretch it unless you have your doctor's approval. If you've had a hip or any joint replacement check with your doctor to find out what type of stretching you should avoid. Lastly, if you suffer from osteoporosis, avoid stretches that require you to bend at the waist or flex your spine.

How to Properly Stretch

Always ensure your muscles are warmed up before stretching. Stretching cold muscles may lead to a pulled muscle. So before stretching take a very brief walk and move your arms to get the blood pumping. After a workout is always a good time to add some stretching because you're already warmed up, and since I know you're working out three times a week to lose that menopause weight gain, why not add a couple minutes of stretching?

Start out slowly; spend the first 15 seconds in an easy stretch.
Stretch just until you feel a mild tension or pulling sensation.
Keep your joints and muscles relaxed and comfortable.
Then, stretch a little farther and hold for another 15 - 30 seconds.
Make sure you breathe normally - double check to ensure you're not holding your
breath.
If you feel pain, back off, it means you're stretching too far.
Lastly, do not bounce! Bouncing may cause small tears in your muscle tissue that leaves scar tissue and further reduces your flexibility.

Follow the simple steps above three times a week and soon enough you'll be stretching yourself to new heights!

Why There's Never Been a Better Time to Build a Strong Foundation... and the strategies you need to do so!

2006-05-17T21:33:00.000-04:00

Osteoporosis is a disease that no one seems to be aware of until it's too late. Sure you've heard the term "Osteoporosis" but are you aware of how quickly it could end your independent living and forever change your quality of life? The devastating health effects of Osteoporosis may be just as debilitating as cardiovascular disease and cancer.

Osteoporosis, or porous bone, is a disease characterized by low bone mass and structural deterioration of bone tissue, leading to bone fragility and an increased susceptibility to fractures, especially of the hip, spine and wrist, although any bone can be affected.

It is a disease that affects 1 in every 2 women! Unfortunately -- many women do not even realize they are suffering from the disease until a sudden strain, fall or bump results in a collapsed vertebrae or broken bone. (Note: A sudden loss of height, severe back pain, or stooped posture are all signs of a collapsed vertebra).

Bones, like muscle, are highly complex living tissue, they are not just hard and lifeless structures. They are dependent on proper diet and exercise just as any other organ in your body.

Your bones provide the structural support for your muscles and vital organs. They help make the foundation in which you exist, and how well you take care of your bones will determine how long they will support you.

As part of the aging process -- your bones will eventually reach a point where they will break down faster than they can repair themselves - this generally starts to occur around 35 years of age.

To make matters worse the deterioration of bone occurs at a faster rate once you have transitioned through menopause. In fact, women can lose up to 20 percent of their bone mass in the five to seven years following menopause, making them more susceptible to osteoporosis. Which is why 50% of all women after the age of 50 develop the disease, and most are not even aware of it.

The best way to determine whether or not you are at risk of Osteoporosis is with a bone mineral density (BMD) test. This test can measure bone density in various sites of the body and will be help you determine the following:

Identify osteoporosis before a fracture occurs

Forecast your risk of a potential fracture in the future

Determine rate of bone loss when the test is performed at least once a year.

In the United States today it is estimated that some 10 million individuals already have osteoporosis and 18 million more have low bone mass, placing them at increased risk for this disease. There are some known risk factors that may help you determine whether or not you should ask your doctor about a (BMD) test.

Some risk factors noted by the National Osteoporosis Foundation (NOF) are:

An inactive lifestyle

Low estrogen as a result of menopause.

Having a small frame and/or excessive thinness.

Being Female

Personal history of fracture after the age of 50.

A lifetime of low calcium intake.

Excessive use of alcohol and cigarette smoking.

History of fracture in an immediate relative

Advanced age

A family history of osteoporosis

Abnormal absence of menstrual periods (amenorrhea)

Anorexia nervosa

Vitamin D deficiency

Use of certain medications (corticosteroids, chemotherapy, anticonvulsants and others)

The statistics for osteoporosis related fractures is downright scary - according to the NOF, A woman's risk of hip fracture is equal to her combined risk of breast, uterine and ovarian cancer. And 24 percent of hip fracture patients aged 50 and over DIE in the year following their fracture.

A broken bone is not something most people even consider will bring an end to their independent living - yet it happens. 1 out of every 5 hip fractures will end up living the remainder of their years in a nursing home because they are no longer able to live independently.

Is this how you want to live out the last 30 - 40 years of your life? I don't think so!

Fortunately - there are "proven" preventive measures you can take to help prevent osteoporosis and reduce your risk of fractures.

One Proven measure you can take is the incorporation of aerobic, weight bearing and resistance exercise! Just another reason for you to get off your chair and go for a walk during lunch!

The results of the Bone, Estrogen and Strength (BEST) study funded by the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) demonstrated that aerobic, weight-bearing and resistance exercise improves bone mineral density (BMD) in post menopausal women whether or not they use hormone therapy. The study shows that specific strength training and resistance exercises can retard and even reverse bone loss in healthy post menopausal women, and that estrogen replacement is not necessary to gain the benefit of the exercise.

A second Proven measure is to consume a well balanced diet rich in vitamin D and calcium. As you already know calcium is vital to bone health but what you may not know is that the relationship between calcium absorption and vitamin D is similar to that of a locked door and a key. Vitamin D is the key that unlocks the door and allows calcium to leave the intestine and enter the bloodstream. Vitamin D also works in the kidneys to help resorb calcium that otherwise would be excreted.

The body's ability to produce Vitamin D decreases with age and national surveys have shown that many women consume less than half of the daily recommended amount of calcium. So you may need to start thinking about supplementing your diet with both of these vital vitamins!

Whether you supplement your diet with Vitamin D and Calcium rich foods or a multi vitamin it's recommended for your bone health that you get between 400 and 800 international units (IU) of vitamin D and at least 1200mg of calcium a day.

Some other measures you can take to further reduce your risk of Osteoporosis are:

No Smoking or excessive alcohol intake.

An open discussion with your primary care provider about bone health.

Bone density testing.

By incorporating the above measures into your life you will be taking the necessary steps to provide your bones with what they need to support you throughout the rest of your life.

Take care of your bones and your bones will continue to take care of you!

The Yogurt Scoop

2006-04-09T16:49:00.000-04:00

Yogurt is a top notch food because it not only tastes great, offers a lot of nutritional value, but it has also been proven to reduce that belly fat you’ve been complaining about.

A recent study at the University of Tennessee conducted by Scientist Michael Zemel, PhD, revealed that people who ate yogurt (1100 mg calcium a day) lost more fat than those that did not, with more of the fat loss as belly fat! The yogurt consumers were also more effective at maintaining lean muscle tone. As to whether or not it makes a difference if the calcium comes from dairy sources or a supplement pill, recent research is in favor of dairy sources for promoting fat loss!

Another important reason to get your calcium is that it helps to prevent the loss of bone density! Women ages 16-50 require 1000 mg per day, while women over 50 require 1200 to 1500 mg per day.

A cup of plain fat-free or low fat yogurt can have as much as 400 mg of calcium – that’s 40% of the recommended daily value. This is an important fact because so many women do not receive the 1500mg of calcium recommended to help preserve bone mass and prevent osteoporosis.

Plus it is an excellent source of protein, B-12, riboflavin, potassium, magnesium, zinc and promotes fat burning!

But many yogurts on the market are loaded with excessive amounts sugar! All the extra sugar means more calories and less calcium-rich yogurt. And since the calcium comes from milk it means that high sugar yogurts take away some of the nutritional and fat burning benefits that plain yogurt has to offer.

My recommendation is to purchase plain low fat yogurt - then mix in some unsweetened berries of your choice and enjoy. I personally love it with raspberries. If you prefer, you may even blend them together in a blender. The advantage to this is that you get the benefits of the yogurt and a serving of fresh fruit. And if you recall, fresh fruit may even reduce your risk of cancer - you can't go wrong!!

But if the choice is between a sugar filled yogurt versus cake, cookies or a pastry - choose the sugar filled yogurt every time and your body will reward you by staying primed for fat burning!

WHI Study Results of Calcium and Vitamin D Supplements for Bone Health

2006-03-05T15:23:00.000-05:00

The National Institutes of Health (NIH) released a press release on February 15, 2006 in regards to a major clinical trial that was part of the Women's Health Initiative (WHI). The title of the press release - Calcium and Vitamin D Supplements Offer Modest Bone Improvements, No Benefits for Colorectal Cancer - in my opinion, is a little misleading. As I saw more and more articles referencing this release and downplaying the health benefits of Calcium and Vitamin D for preserving bone mass I had to go and read the results for myself.

Turns out the "overall" results of the study demonstrate that women should consider taking calcium and vitamin D for bone health but they should not expect these supplements to help prevent colorectal cancer.

At initial glance - the results reported due appear to suggest that there is no real benefit in terms of preventing fractures through the use of calcium and vitamin D. Then as you read deeper into the actual conditions of the study it is revealed that only 59% of the women were taking the Calcium and Vitamin D supplements as intended.

The study's lead investigator at Ohio State University in Columbus, Rebecca D. Jackson, M.D., endocrinologist said that "In a secondary analysis, we found a significant 29 percent decrease in hip fracture risk among women who took most of their study pills - that's four fewer hip fractures for every 10,000 women per year."

"The study's findings of slowed bone loss and the reduction in hip fractures for some groups suggest a role for these supplements in preventing hip fracture in generally healthy postmenopausal women and support the current Surgeon General's recommendations for these nutrients," added Joan McGowan, Ph.D., of the NIH's National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) and a co-author on the paper.

McGowan, who is also the senior scientific editor of the Surgeon General's report on bone health noted, however, that supplements may not be necessary for healthy women whose diet meets recommended levels of calcium and vitamin D.

I believe it is safe to say, that while the results of the study were not as obvious as we would have liked - it still demonstrates that Calcium and Vitamin D supplements significantly reduce the risk of fractures and improve bone health in your average menopausal women.

If you would like to read the press release for yourself, check it out at: http://www.nhlbi.nih.gov/new/press/06-02-15.htm

New Dieters Cookbook

2006-02-03T17:15:00.000-05:00

The New dieters cook book contains recipes for everyone - and I mean everyone! These delicious recipes are so good you'll wonder why you were not cooking like this before. It contains slimmed down versions of the Classics - like the lasagna recipe below - as well as Quick Weekday Meals, Low-Calorie Holiday foods and Kids' favorites!

Plus it has a section where you can look up calorie amounts for a variety of everyday foods and nutrition information with every recipe.

If your looking for some new ideas and delicious meals that are balanced - look no further - The New Dieters cookbook is for you.
This cookbook has my personal recommendation - I make one recipe a week from it and have yet to find one I didn't like!

Lasagna:

By using lower-fat cheeses in this recipe, the fat is slashed in half per serving. Plus, this slimmer version also has 75 fewer calories than a standard lasagna recipe.

Prep: 45 min.

Cook: 30 min.

Start to Finish: 1 hour 25 min.

Ingredients

8 ounces lean ground beef
1 cup chopped onion
2 cloves garlic, minced
1 14-1/2 ounce can low-sodium tomatoes, undrained and cut up
1 6-ounce can low-sodium tomato paste
1-1/2 teaspoons dried basil, crushed
1-1/2 teaspoons dried oregano, crushed
1 teaspoon fennel seed, crushed
1/4 teaspoon salt
9 packaged dried lasagna noodles
1 12-ounce carton low-fat cottage cheese, drained
1-1/2 cups shredded reduced-fat mozzarella cheese (6 ounces)
1/4 cup grated Parmesan cheese (1 ounce)
1 egg
2 tablespoons snipped fresh parsley
1/4 teaspoon pepper
1/2 teaspoon salt
1/4 teaspoon pepper

Directions

In a saucepan cook beef, onion, and garlic until meat is brown. Drain off fat. Stir in undrained tomatoes, tomato paste, basil, oregano, fennel seed, and salt. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes; stir occasionally.

Meanwhile, cook lasagna noodles according to package directions. Drain; rinse with cold water. Drain well.

For filling, combine cottage cheese, 1 cup of the mozzarella cheese, the Parmesan cheese, egg, parsley, and pepper.

Layer one-third of the cooked noodles in a 2-quart rectangular baking dish, trimming ends to fit. Spread with half of the filling. Top with one-third of sauce. Repeat layers. Top with remaining noodles and sauce. Sprinkle with remaining 1/2 cup mozzarella cheese.

Bake, uncovered, in a 375 degree F oven for 30 to 35 minutes or until heated through. Let stand 10 minutes before serving.

Makes 8 servings - Exchanges: 1-1/2 Starch, 2 Lean Meat, 1 Vegetable

Nutrition facts per serving:

calories: 281
total fat: 8g
saturated fat: 5g
cholesterol: 60mg
sodium: 491mg
carbohydrate: 27g
fiber: 2g
protein: 23g

Click the link below to check out more recipes:
New Dieter's Cookbook

Hot Flashes and Their Triggers

2005-12-18T23:18:00.000-05:00

by Jenny May Clermont

With the added hustle and bustle (or stress) of the holiday season you may have noticed your hot flashes on the rise. This could be due to several reasons, increased caffeine consumption, increased sugar consumption (lets face it - maintaining a balanced diet is very difficult this time of year) increased alcohol consumption, etc. Menopause Hot flashes are controllable, but before you can control them you need to understand what causes them.

Hormones affect the brain your entire life -- before, during, and after menopause and oddly enough it's changes in the hypothalamus that generate hot flashes. The hypothalamus is the part of the brain that is responsible for regulating body temperature as well as appetite, sleep cycles and sex hormones.

When the hypothalamus mistakenly senses that the woman is too warm, it starts a chain of events to cool her down - after all that is its job. Blood vessels near the surface of the skin dilate (enlarge), to increase blood flow in an attempt to radiate (lose) body heat. This is what produces that red, flushed look to the face and neck. Perspiration may also be triggered in attempt to further cool the body (because as perspiration evaporates, body heat is reduced). An increased pulse rate and a sensation of rapid heart beating sometimes also occur and this whole scenario is often followed by a cold chill. Familiar?

There is hope of controlling annoying hot flashes. But it's up to you to recognize your hot flash triggers. Triggers vary from woman to woman . Some possible hot flash triggers are listed below:

External heat, like hot rooms, hot weather, hair dryers, hot tubs, and saunas Stress or strong emotions
Hot drinks or foods
Spicy drinks or foods
Alcohol
Caffeine (this is a common one)
Cigarette smoking
Some prescription drugs (such as tamoxifen and raloxifene)
Exercise extremes -- lack of exercise and strenuous exercise are both associated with an increased incidence of hot flashes

It may be helpful for you to keep a record of when your hot flashes occur and what you were doing at the time. This will help to reveal a pattern of activities or foods that should be avoided.
There are many options for hot flash relief, including lifestyle changes, prescription drugs, and complementary and alternative medicines. Some of which we have covered in past newsletters - just simply check the archives.

Let Turkey Improve Your Mood - Naturally!

2005-11-16T22:04:00.000-05:00

The relationship between what we eat and how we feel has long been the topic of research, experimentation and speculation. No doubt early medicine men and primitive doctors saw that some foods made people feel better and behave differently. Fortunately, we have come a long way since those days of trial and error medicine and can now plan our meals to enhance our mood and performance.

Regular sleep, exercise and proper diet can make an enormous difference both physically and mentally. Good athletes benefit most from proper training, adequate rest and a high-protein, high-carbohydrate diet just before a big event. This type of meal provides extra oxygen to the bloodstream, which in turn supplies the heart, brain and lungs. A similar principle applies to maintaining energy and stamina throughout the day for regular activities. A well-balanced diet that is high in protein and carbohydrates helps the body produce the energy that it needs to perform at its highest level.

This same diet is also critical for good mental health. During the winter months, shorter day lengths and cold weather may keep us cooped up inside. Cabin fever may set in. Understanding how food affects mood may help you eat your way to a better attitude.

Improve Your Mood

Protein and carbohydrates stimulate production of amino acids in the brain. By eating certain foods, we can control how we feel throughout the day. Amino acids dictate how the body responds to stress, hunger and other stimuli. For example, carbohydrates trigger the production of seratonin, which is known to elevate moods and promote calmness.

When people experience job-related stress, they may reach for a chocolate to calm their nerves. Enjoying the taste of the candy may be calming, but the body also responds to the production of seratonin, which is stimulated by the carbohydrates in the candy. Unfortunately, the high simple sugar content in the candy produces only a brief elevation, so it is important to find sources of carbohydrates that are low in simple sugar, like fruit or juice.

Protein, on the other hand, bolsters the production of dopamine, norepinephrine and noradrenaline. Each of these amino acids occurs naturally in the brain and affects some aspect of our mental outlook. Dopamine and norepinephrine both increase mental alertness and concentration. Noradrenaline eases depression, curbs hunger and improves memory and mental alertness.

Knowing how different foods cause the body to produce certain amino acids can be a useful way to plan a nutritious, low-fat, tasty meal. Enjoying a turkey sandwich before a meeting is much more likely to boost alertness than a plain bagel or a candy bar. Adding chopped turkey to a lunchtime salad will set the proper mind-frame for a productive afternoon at the office or in school.

Improve Your Mood "Using food to adjust mood is a fairly new concept, but it is certainly worth exploring. A diet that is high in protein and carbohydrates and low in simple sugars and fat is one that will lead to a healthy life-both physically and mentally," said director or public relations, Sherrie Rosenblatt. "All bodies react to food differently, so it may take experimentation and time to figure out the best balance. That, however, is part of the fun."

For example, start this experimentation with turkey. It is versatile, nutritious, low-fat and an excellent source of protein. For starters, try Turkey and Avocado in Orange Sauce, Smoked Turkey and Pasta Toss, and Turkey Baked with Beans and Pasta. From there, substitute turkey for higher fat meats in other recipes that combine protein and carbohydrates to eat your way to better physical and mental health.

The National Turkey Federation is the advocate for all segments of the U.S. turkey industry. It's award winning web site www.eatturkey.com offers successful on-line professional chef cooking demonstrations and a searchable database of more than 300 recipes that exhibit turkey's versatility as a profit-building item, which enhances menus in all meal occasions during every season of the year. Operators can also go to www.eatturkey.com to sign up for the RecipE-mail program to register and receive unique recipe ideas that add flair to holiday and special occasion menus year-round.

Turkey Recipes - For Thanksgiving Leftovers

2005-11-16T21:59:00.000-05:00

The Following Recipes have been provided by the
National Turkey Federation. To learn more about the
benefits of Turkey and access to over 800 recipes
check out www.eatturkey.com.

Turkey Enchiladas

Ingredients 2 Cups COOKED TURKEY, cubed
1 Can (10 ounces) mild enchilada sauce
1 Can (4 ounces) chopped green chilies
1 Teaspoon dried onion
1 Teaspoon dried cilantro
12 Corn tortillas (6-inches in diameter)
2 Tablespoons onion, chopped
1 Cup tomato, chopped
1/4 Cup chopped ripe olives
1 Cup cheddar cheese, shredded

1. In medium bowl combine turkey, 1/2 cup enchilada sauce, chilies, onion and cilantro.
2. Soften tortillas in oven for 1 minute.
3. Spoon 2 heaping tablespoons turkey mixture onto tortilla.
4. Roll up and place in a 9-X 12-X 2- inch baking dish.
5. Top tortillas with remaining enchilada sauce, onions, tomato, olives, and cheese.
6. Bake at 350 degrees F. for 25 to 30 minutes or until hot and bubbly.

Nutrition Facts:
Calories: 349
Total Fat: 12g
Cholesterol: 56mg
Total Carbohydrate: 38g
Protein: 24g

Turkey Fried Rice

Yield: 6
Meal Type: Main Course, Entree
Preparation Method: Stir Fry
Product Type: Cooked Turkey

Ingredients

1/4 Cup broccoli flowerettes
1/4 Cup thinly sliced carrots
1/4 Cup green onions
1/4 Cup celery
2 Teaspoons canola oil
1/4 Cup sliced water chestnuts
1/4 Cup sliced mushrooms
1/4 Cup bean sprouts
1/4 Cup frozen peas
1 Cup long-grain rice, cooked according to package directions
1 Cup SHREDDED COOKED TURKEY
1-1/2 Tablespoons soy sauce
1/2 Teaspoon sesame oil
1/2 Teaspoon black pepper
1 Egg, beaten

1. In large non-stick skillet or wok, over medium-high heat, stir-fry broccoli, carrots, onion and celery in oil 1 to 2 minutes. Add water chestnuts, mushrooms, bean sprouts and peas; stir-fry 1 to 2 minutes. Stir in rice, turkey, soy sauce, sesame oil and pepper and stir-fry 1 to 2 minutes or until well blended and hot.
2. Make well in center of turkey and rice mixture. Pour egg into well, reduce heat to low; stir egg, turkey and rice mixture until egg is cooked.

Nutrition Facts:

Calories: 202
Total Fat: 4g
Cholesterol: 53mg
Sodium: 296mg
Total Carbohydrate: 29g
Protein: 11g

West Coast Turkey Chili

Yield: 8
Meal Type: Soup, Stew, Chili
Preparation Method: Simmer
Product Type: Cooked Turkey

Ingredients
1 Cup green pepper, seeded and cut into 1/4 inch cubes
1-1/4 Cups onions, coarsely chopped
2 Cloves garlic, minced
3 Tablespoons canola oil
2 Cans (15-1/2 ounces) kidney beans, rinsed and well drained
1 Can (28 ounces) crushed tomatoes (low sodium)
1 Cup dry red wine
3 Cups COOKED TURKEY, cut into 1/2 inch cubes
1 Tablespoon chili powder
1 Tablespoon fresh cilantro, coarsely chopped
1 Teaspoon crushed red pepper

1. In a 3-quart saucepan over medium-high heat, saute green pepper, onion and garlic in oil 5 minutes or until vegetables are tender-crisp.
2. Add beans, tomatoes, wine, turkey, chili powder, cilantro, red pepper and salt. Increase heat and bring mixture to boil; reduce heat and simmer, uncovered, 25 minutes.
3. To serve, ladle into bowls and garnish with additional onion or fresh cilantro.

Nutrition Facts:

Calories: 356
Total Fat: 11g
Cholesterol: 54mg
Total Carbohydrate: 35g
Protein: 30g

Women – Get Lean Now!

2005-10-16T11:37:00.000-04:00

Optimize Your Workouts for Fat Loss:

Looking for the quickest and easiest way to shed body fat? Start incorporating anaerobic interval training and anaerobic interval resistance training into your fitness routine – and watch the body fat “melt” away!

As we pass the age of 30 many changes take place in our bodies that shunt the access of fat stores for energy. The major contributors to this problem are down regulation of the thyroid and a decrease in growth hormone secretion.

As many of my disciples know, I promote resistance training (especially anaerobic interval resistance training) as a way to shed body fat and promote lean mass retention. This is not some half brained theory that I came up with, but a scientifically proven path to a leaner, better feeling you.

But first, for an explanation, we have to go to the strangest of places in our bodies – the Mitochondria …

Mitochondria – The Oxidative Furnace

The place in the body where fat is burned (oxidized) is the cellular mitochondria. There are two controlling types of mitochondria: S-mitochondria and M-mitochondria. S-mitochondria are found in the body’s connective tissues while M-mitochondria are found in the body’s muscle fibers.

What’s interesting here is about 10 percent of total connective and muscle mitochondrion exists as S-mitochondria while 90 percent exists as M-mitochondria.

Standard low intensity aerobic training predominantly favors fat oxidation in the S-mitochondria along with decreased resting growth hormone levels and a blunted exercise induced growth hormone response.

Anaerobic threshold training such as anaerobic interval training or, better yet, anaerobic interval resistance training, favors fat oxidation in the M-mitochondria with an increase in plasma growth hormone levels and a greater exercise induced growth hormone response.

This means that anaerobic threshold training is about 9 times (or 900%) more effective at fat oxidation than traditional low intensity aerobics -- plus you get an increase in resting plasma growth hormone levels.

Not convinced? Wait, there’s more …

What is Anaerobic Threshold Training?

Anaerobic threshold training is defined as the point at which muscle fatigue is induced by the build up of lactic acid along with an increase in catecholamines. Anaerobic interval training would induce this response through (brief near maximal effort) exercises such as sprints, cross country skiing, or swimming. Anaerobic interval resistance training would elicit this response through the use of weight training.

Anaerobic threshold training causes a build up of citrate and lactate in the muscle tissues. These two bi-products inhibit the breakdown of glycogen and glucose in the muscle. When this cellular breakdown is inhibited, an increase in plasma growth hormone levels is noted. This growth hormone increase forces the muscles to rely more on fat oxidation as the primary source of energy. These fats (for an energy source) come from circulatory free fatty acids and triglycerides stored in muscle tissue.

Remember how I noted above that anaerobic threshold training results in a buildup of catecholamines? Well … When intense effort is induced – through exercise such as anaerobic interval resistance training – insulin secretion is suppressed by a group of chemicals called … you guessed it! – catecholamines! These catecholamines are better known as epinephrine (aka -adrenaline) and norepinephrine (aka – noradrenaline). Catecholamines stimulate the release of lipase enzymes which, in turn, triggers the release of free fatty acids from body fat stores into the circulatory system.

Not enough? Check this out. When we exercise for brief periods at near maximal effort (the definition of anaerobic threshold training) a cascade of events happens that eventually leads to the increase in the secretion of Thyroid Stimulating Hormone (TSH). This increase in TSH up regulates the thyroid gland. This thyroid up regulation leads to an increase in your basal metabolic rate (BMR).

What does this mean? This means (when anaerobic threshold training is correctly applied) that even while you are sitting here, on your fat buttocks, reading this article, you are burning more calories – yes, you are actually getting leaner sitting here reading!

But first you have to implement anaerobic threshold training.

Structuring Anaerobic Threshold Training

Why is it called anaerobic interval training or anaerobic interval resistance training? Who could perform, continuously, 30 minutes of exercise at near maximal effort? … No one!

So, how do we put this information together in the form of interval resistance training?

Simple …

Pick two resistance exercises that you hate the most -- like squats and leg curls.

Find your maximum heart rate (220 minus your age) and subtract 10%.

For Example (a 40 year old female):

1. Heart rate: 220 – 40 = 180
2. Ten percent: 180 x 0.10 = 18
3. Anaerobic threshold = 180 – 18 = 162 beats per minute
4. Do 1 – 3 minutes of training at your anaerobic threshold.
5. Lower the intensity to 50% of your anaerobic threshold.
6. Do 1 – 3 minutes of training at 50% of your anaerobic threshold.
7. Repeat for 30 minutes.

This may seem a little complicated but I have found a very simple approach to training that puts you at your anaerobic threshold.

For anaerobic interval resistance training:

Pick a weight for the squats that you can barely get for ten reps and perform this on a 402 tempo (this gives a time under tension of 1 minute).

Rest 90 seconds …

Pick a weight for the leg curl that you can barely get for 10 repetitions and perform this on a 402 tempo (again this gives a time under tension of 1 minute).

Rest 90 seconds …

Repeat for 30 minutes.

For anaerobic interval training:

Pick an aerobic exercise (let’s use sprints)

Sprint as fast as you can for 1 – 3 minutes.

Walk 1 – 3 minutes.

Again, sprint as fast as you can for 1 – 3 minutes.

Repeat for 30 minutes.

Note - Anaerobic interval training can be applied to walking up hill, treadmills, stair-climbers etc.

Include anaerobic interval resistance training with 3 days per week of anaerobic interval training and you will get lean … real fast! Anaerobic threshold training burns about 100% more fat in 30 minutes than traditional aerobic training burns in 1 hour, and at the same time you will preserve your lean mass, increase your growth hormone levels – which burns even more fat … and up regulate your thyroid – so you burn more calories even while you are resting!

By the way, NEVER perform any anaerobic threshold training without first warming up, and NEVER start out at your absolute maximum. Work your way up (gradually … over several workouts) to working out at your anaerobic threshold.

And as always, be sure and get a doctors clearance before implementing any diet, exercise, or fitness routine -- because this is the right thing to do.

References:
Author L. Rea, Building the Perfect Beast, 2nd Edition, 2002; 2003
American Council on Fitness, Personal Trainer Manual, 1196; 1197
Godfrey RJ, Madgwick Z, Whyte GP; The Exercise Induced Growth Hormone Response in Athletes; Sports Med. 2003; 33(8): 599-613

Written by John Westerman; Co-founder Health Thru Fitness, as dictated by Jenny May Clermont. For more information on properly applying this and other types of training to a healthy older lifestyle please visit; menopause-weight-gain.com