FT Magazine - OCT-NOV 2006
	SEE WHAT'S INSIDE THIS ISSUE: Nutritional Know-How The Keys to Hypothyroidism and Fat Loss Supplement Solutions Real People - Real Results Get Going Want Lasting Change?

Nutritional Know-How
Breads Are On the Rise

Photo courtesy Sara Lee Food & Beverage.

For too long bread has gotten a bad rap. The low-carbohydrate craze is finally fizzling out and Americans are realizing bread can be an important part of their balanced nutrition program. Bread never made anyone fat by itself; it actually provides a beneficial source of energy for our body's cells and muscles. Instead of avoiding bread as part of a fad diet, Americans are again delving into healthier eating habits and including a variety of breads and whole grains.

Bread is back. Like a pop star re-emerging from public hiatus, popularity of the soft stuff has returned with its innovative, reinvented self-image.

Americans are leaving the low-carb craze behind and embracing their undeniable urge for the ultimate comfort food. In fact, 98 percent of households nationwide include bread at the center of the table. Today, consumers are clamoring for "quality" carbs. With the new dietary guidelines emphasizing whole grain, a higher caliber of products-from white to wheat-are available for a wide range of tastes. That means there's something for everyone.

Good Ol' Fashioned White

No longer is guilt associated with enjoying the taste of white bread. More people are finding solace in the fact that white bread is not devoid of nutrients, rather, it's enriched with a bevy of beneficial nutrients. Minerals, such as iron, and B-vitamins like folic acid, niacin and riboflavin are baked right into white bread. Even with the undue bad rap that white bread has sustained in the past, market research has shown white bread products to be top sellers-earning 57 percent of total bread sales last year.

White Meets Wheat

Now, white breads are going beyond the status quo with the introduction of breads that combine whole grain with white bread flour. The blending of "special white whole grain flour" with traditional white flour allows the authentic taste, texture and softness of white bread to remain-with the added health benefits that come from whole grain. The popularity of Sara Lee Soft & Smooth Made with Whole Grain White Bread prompted the introduction of white hamburger and hot dog buns made with a whole grain blend. "Consumers are searching for a way to get more whole grain into their diet," said Frances Coletta, Ph.D., R.D. and director of product nutrition for Sara Lee Food & Beverage. "Products made with a blend of whole grain and white flour will help many white bread lovers make the transition to whole grain foods without shocking their taste buds."

Whole Grain Virtues

For some consumers, it's whole grain or nothing. Is it the nutty taste, hearty texture, or health benefits that make whole grain bread so appealing? Perhaps it's all of the above. With more than 400 whole grain foods introduced last year, according to ProductScan, there is no denying that whole grains are in.

New dietary guidelines encourage consumers to aim for a daily dose of three or more one-ounce servings of whole grain products, and shoppers are urged to get at least half of their grains from whole grain sources. Not only does whole grain bread aid in weight loss and management, studies have shown it to reduce high cholesterol levels, stave off type 2 diabetes, certain cancers and normalize blood pressure levels.

For more straightforward, no-nonsense nutritional information about bread, visit www.breadrules.com.

(c)2006 Family Features Editorial Syndicate, Inc.

The Keys to Hypothyroidism and Fat Loss
You've Done Everything Except Lose Weight--Check Your Thyroid
By Jeanette Hurt

Nearly 15 million people in the United States today suffer from some form of thyroid disorder, with hypothyroidism the most common thyroid problem. Hypothyroidism is a condition in which the thyroid fails to produce enough thyroid hormone or thyroxine to keep the body's metabolism working properly. That means people who suffer from hypothyroidism gain weight more easily and also get fatigued more quickly.

"When we have new clients who come in and tell us they have hypothyroidism, we tell them right away that exercise can't fix or cure it," said Dawn Breuer, B.S., fitness consultant for Fitness Together Brookfield studio. "But what exercise and working with our trainers can do is help them maintain the metabolism they have."

"The main thing that hypothyroidism does is it slows down your metabolism, and that means you are probably going to require fewer calories in order to maintain a stable weight," added Dr. Jon Englund, family practice and sports medicine physician with Aurora Health Care. "Most people who have hypothyroidism also have a decreased tolerance for exercise so that can make it more difficult to lose weight."

That's where working with an experienced personal trainer can help. At Fitness Together, clients who have hypothyroidism are examined closely so trainers can determine what they can do, exercise-wise, and what they should be eating. "We try to look at how exercise and nutrition can boost their metabolism as much as possible to basically counteract what their thyroid problem has done to them," Breuer explained.

If someone has hypothyroidism, the most important thing is to have it diagnosed by a doctor, Dr. Englund pointed out. "You need to be seen by your physician, diagnosed properly and then started on a thyroid supplement, which will restore your thyroid to normal function," Dr. Englund emphasized. According to the Thyroid Foundation of America, of the estimated 15 million sufferers of thyroid disease, about 9 million people remain undiagnosed.

In fact, fitness consultants at Fitness Together have sometimes referred clients to see their doctors because they suspect a thyroid problem. "When we see a client who is doing everything they can--working at Fitness Together, working out on their own, watching their nutrition, but they still aren't losing weight--we refer that client to see their physician," Breuer said. "If someone is basically doing everything right, but still can't lose weight, and that symptom is coupled with extreme feelings of fatigue or tiredness, we ask them if hypothyroidism runs in their family? We tell them that they might want to get it checked out to be safe, and most clients do see their physicians."

But even after an initial diagnosis of hypothyroidism, it can still take up to several months for a person to be put on the right medication at the right dose, Dr. Englund explained. "Determining one's dose is really sort of a trial and error process. We have normal starting doses, based primarily on weight and age, and then we check their thyroid levels every four to six weeks to see if there is a normalization. If it hasn't reached that level, then we slowly increase their dose. On average, it takes between one and three months to find the correct dosage."

Once someone is on thyroid medication at the correct dose, they should be able to exercise normally and begin to lose weight. But sometimes losing weight can be difficult. "I think it's important to recognize that we have a huge obesity problem across the country," Dr. Englund pointed out. "Even if you do have hypothyroidism, that does not mean that your thyroid problem is the sole cause of your obesity. To counteract that, you will need to do more than just take your medication. You'll additionally need to make changes in your diet and increase your exercise. People shouldn't expect that once they're on their medication, they'll magically have normalization of their weight."

As far as nutrition goes, the fitness consultants at Fitness Together advocate eating five smaller meals a day, with equal distribution of carbs, fiber and proteins to help the body better burn calories. "We really try to focus on not skipping meals," Breuer added.

Resistance training should be done three times a week. Getting a good night's rest and reducing stress can also be beneficial. "Those three things will help increase metabolism a little bit," Breuer said. "Resistance training is important because it builds muscle. The more muscle you have on you, the more energy your body will burn. Muscle can allow you to burn an extra 100 to 150 calories, and that's without you having to do anything."

When working with clients who have hypothyroidism, the trainers at Fitness Together closely monitor their workouts, making sure that they don't get too fatigued or dizzy, while at the same time ensuring they get a good, solid workout. "We are constantly asking them how they feel, what their perceived level of exertion is," Breuer noted. "It's not necessarily a lower intensity, it's more like moderate intensity. They're able to sweat and to feel really satisfied with their workout. But if someone has severe hypothyroidism, we start them out a little slower and then see how their bodies can handle it."

Hypothyroidism can cause a decreased cardiac output, Dr. Englund explained. That means that someone with hypothyroidism would experience shortness of breath doing exercises that wouldn't cause exertion in a normal person. "You need to respect that fatigue," he added, "and you can work around that. If you find that you're only able to workout for shorter periods, then increase the frequency and decrease the length of your workouts. But the goals for exercise don't change with hypothyroidism."

For clients who have hypothyroidism or other physical conditions that might make working out more difficult, the trainers make sure they maintain good, personal contact with their clients' physicians and other healthcare providers. "We do a lot of communication and faxes," Breuer noted. "We make sure we know what exercises to avoid, and we take into consideration what heart rates they should stay between."

While it often does take longer for a person with hypothyroidism to build up endurance for exercise and to lose weight--it can be accomplished. "It's often less pounds than you would expect a typical person to lose," Breuer noted, "and the pounds are lost over a longer period of time. But it is possible to lose weight. We just make sure that we are up front with our clients, and tell them that it will take a little bit longer."

Supplement Solutions
Flavanoids --Upgrade Your Defense
By Brian Stoltenberg BS, CSCS

By definition, the term flavonoid refers to a class of plant secondary metabolites based around a phenylbenzopyrone structure. More simply, flavonoids are compounds found in various fruits and vegetables, certain varieties of wine and beer, and of course the crowd pleasing chocolate. This is not an all-inclusive list but it touches on the most common sources of flavonoids. So why are these elements important to your health? One major reason to be excited about flavonoids is the incredible antioxidant properties that will be addressed in more detail in this article.

We have all heard of flavonoids at one point or another. Common media exposure is to exhibit the "health" benefits of drinking wine, beer and or eating chocolate. While these are legitimate sources of flavonoids, the rationale "if one is good then five must be great" does not apply to these sources. Red wine, certain types of lager beer, and dark chocolate do contain certain quantities of antioxidant-rich flavonoids. These three sources should be used sparingly and not as a main source of antioxidants. Healthy sources of flavonoids that do not carry the negative effects of alcohol or the saturated fat and excess calories found in chocolate do exist.

Flavonoids have been referred to as "natures biological response modifiers" because of strong evidence of their ability to modify the body's reaction to allergens, viruses, and carcinogens. They also have shown anti-allergic, anti-inflammatory, anti-microbial, and anti-cancer activity. In addition to this already impressive list of powers, flavonoids act as powerful antioxidants, protecting from free radical damage as well as oxidative damage. An imbalance between antioxidants and reactive oxygen species results in oxidative stress, which ultimately means cellular damage. Oxidative stress has been linked to cancer, aging, atherosclerosis, ischemic injury, inflammation and neurodegenerative diseases such as Parkinson's and Alzheimer's. Flavonoids help to protect against these conditions by increasing the total antioxidant defense system of the human body. Studies have shown that flavonoid intake is inversely related to mortality from coronary heart disease and to the incidence of heart attacks.

Several important flavonoids exist, but we will focus on just a few of the more common types. Quercetin is a flavonoid that serves as a building block for many other flavonoids. Many studies have shown quercetin to be the most active of the flavonoids, and many medicinal plants owe much of their activity to high levels of this component. Quercetin has demonstrated significant anti-inflammatory properties by directly inhibiting the manufacturing and the release of histamine and other mediators.

A second common flavonoid is oligomeric proanthocyanidins. This particular type is known to demonstrate a wide range of pharmacological activity. Benefits include increasing levels of vitamin C at the cellular level, decreasing fragility of capillaries, destroying oxidants and free radicals, and preventing collagen breakdown.

A third flavonoid example is Epicatechin. Epicatechin improves blood flow, a property that makes it great for cardiac health. Cocoa, a component of dark chocolate, is loaded with epicatechin, which has a very high antioxidant content rivaling that of green tea and red wine.

There is a wide range of dietary sources available to you that will boost your flavonoid intake. Adding citrus fruits and berries would be a quick and healthy option. Add a slice of onion to your salad, eat a grapefruit, sprinkle fresh berries on your cereal, drink a glass of green tea (chilled or hot), add a dash or parsley to your dinner, or eat legumes as side dishes and you have done it.

Keep in mind that red wine and some varieties of dark chocolate do contain flavonoids but these should be used sparingly and not consumed for specific health benefits. All chocolate is not created equal. During the manufacturing of standard chocolate, up to fifty percent of the flavonoids are destroyed. Chocolate manufacturing companies have mastered the art of creating dark chocolate with up to 95% of the original flavonoid content. The only chocolate that you will derive any sort of health benefit from is dark chocolate with a cocoa content of 70% or greater. If you are looking for an excellent option that will satisfy a chocolate fix during the winter months, try a glass of hot cocoa. Cocoa contains approximately one third of a gram of fat per one cup serving, compared to eight grams of fat in a standard size forty gram chocolate bar. This way you will be able to satisfy your craving for chocolate while taking in a large quantity of flavonoids and warming up from the chilly weather.

Here are a few simple recommendations to take into consideration when attempting to modify your nutritional regimen. Eat a wide variety of fruits and vegetables, be sure to mix in a wide variety of citrus fruits, consume many different berries, don't pass on the legumes or onions, and drink green tea and cocoa. Don't forget to watch your intake of red wine and chocolate even if the media insists that you can have chocolate on a daily basis. Flavonoids are extremely beneficial, and by adding more to your diet you will be adding more quality years to your life.

Real People - Real Results
Sue Bickler
By Jeanette Hurt

Photo by Lee Wickersheimer

Susan Bickler worked out regularly, ate nutritious meals and maintained an active lifestyle. But although this 45-year-old Oconomowoc Lake professional would have been considered by many to be fairly fit and healthy, she wasn't personally satisfied so she sought out Fitness Together's personal trainers to help her meet her goals.

After three years of working with Fitness Together, Bickler is more than satisfied with the progress she's made. As this month's success story, Bickler and one of her trainers, Ben Altgilbers, took time out to answer our questions.

Many people thought you were in good shape before you came to Fitness Together. Why did you decide to come?

Bickler: "I came to Fitness Together because I was looking to do something more than what I was already doing. I've always been really active. I coach girls cheerleading, I do a lot of things. But I really needed the accountability of having to be some place at a certain time. Working one-on-one with a trainer like I do at Fitness Together, I don't think there's a better way to achieve a fitness goal. They push you harder than you would yourself. That's why professional athletes have coaches. Before I came here, I knew I could be more fit, but I wasn't able to get to that level of fitness on my own."

What have you learned by coming to Fitness Together?

Bickler: "I think one of the key things I realized soon after I started, is that it is the little things that can make a big difference. There were certain areas I needed to work on, and on my own, I wasn't hitting that target area. They showed me different exercises that challenged me."

What sort of exercises do they have you do?

Bickler: "They use the physioball, the balance board and the bosu, which is a half-ball. We do different weight lifting exercises with them that incorporate balance and affect your core, your center of gravity."

Altgilbers: "When you use these different tools, you're engaging a lot more of your core muscles. And we're reaching more muscles with one exercise. It burns more calories and it helps you develop more strength from within. That integrity, that strength, leaves you less prone to injury."

Bickler: "I knew a little bit about core training, but it really was a new concept to me. A lot of people don't realize what core strength is or how important it is."
How else has Fitness Together helped you with your goals?

Bickler: "I'm interested in keeping my body fat low and increasing my muscle mass but without bulking up. I was a speed skater for years so I can bulk up really easily. I love doing squats, but I don't want to do too many of them because I want to be able to fit into my jeans. There's a fine line between adding muscle and adding bulk."

Altgilbers: "Everyone has a different response to training. That's one thing, as a trainer, we watch carefully. For Sue, for example, we make sure that her exercises don't cause her to lose muscle mass, but they don't increase her bulk, either. We identified how Sue responds to difference exercises, and we examined the rep (repetition) range and the resistance level of her weights so that she could reach her goals. We vary the exercises. We also have to create enough variety to challenge her and keep her interested. We change her routines every four to five weeks."
Bickler: "Working out at Fitness Together has definitely made a difference. Let me explain why. I often ask them 'Why am I doing this exercise?' Their knowledge is so great they can always answer my questions. And their answers are really interesting and beneficial."

How often do you work out?

Bickler: "I try to come here three times a week, and I always come at least two times a week. I try to do the majority of strength training here. But I also run, I bike. I play tennis. I just try to be active. One of the other key reasons I came here was the stress level. I have five children. I own my own business in real estate appraisals, and when I first started at Fitness Together, I had also just become the first female commodore of the Oconomowoc Lake Club. I really needed some stress release."

Has Fitness Together helped you manage your stress better?

Bickler: "Oh, absolutely. My husband noticed it immediately. One of the things is I always try to do everything for everybody else, and I don't do enough for myself, which is typical of many women. I do everything for everyone, and then if there's a little leftover, then that's for me. Fitness Together has been something that I do for myself. Having a regular appointment here is time for myself, and this is so much more beneficial than just squeezing a workout in."

Have you achieved the fitness goals you had before you started with Fitness Together?

Bickler: "I never think I achieve my fitness goals. I always want to be stronger, do more, do it faster. I don't know that I'll ever be happy with my fitness level."

Altgilbers: "That's one thing that has motivated her to be successful--by not allowing herself to fall into complacency. Sometimes, once people reach a certain level of fitness, they don't try to get to the next level. Sue is continuously trying to do more, there's always something new to try. She really has a good grasp of knowledge of fitness, and she always has a lot of great questions for us as trainers. In fact, she challenges us to come up with better workouts for her, to be better trainers for her."

How else has Fitness Together helped you?

Bickler: "I have a very slow metabolism, and my weight can easily fluctuate. One thing I've learned here is to try to eat small meals, four or five times a day."

Altgilbers: "We teach people how to eat. You have to eat the right way. It's what you need to do to increase your metabolism, especially once you've reached a certain level of fitness. Once you are fit, it requires more finessing, and it's taking a closer look at the things you might be doing."

What are your favorite exercises that your trainers make you do?

Bickler: "The harder, the better. I like it when it's something really hard, when I really have to work at it. When I can't do it, I work harder and I just want to do it."

Altgilbers: "What really keeps her motivated is doing things she's never done before. Because she's so fit, she can do things that very few of our clients can."
What would you want to tell other people who were considering coming to Fitness Together?

Bickler: I tell everybody about Fitness Together. I think one of the key things is the accountability of having to be somewhere to meet someone to work out, and that trainer is not going to let you float through your workout. They keep it really positive, and just the effectiveness of working with a personal trainer is huge. It's a nurturing environment. If you don't have your health, nothing else matters. It affects every area of your life."

Get Going
Parenting - The New Fitness Motivator
By Michael Krueger NSCA-CSCS

If you're like most parents, you want your children to grow up healthy and physically fit with good nutrition and exercise habits that will last them a lifetime. But, what kind of lifestyle example are you setting for your children? Are you fit and strong or soft and weak? Do you serve your family nutritious wholesome food or do you make do with boxed processed dinners and fast food. What kind of messages are you sending your kids?

We've all heard repeatedly that 40 percent of Americans are obese. The fact of the matter is that we have gotten so used to being overweight we are ignoring the dangers associated with it. We see it on the streets, at work and in the mirror. We still want our celebrities to be unrealistically thin, but as for our spouses, friends and family, even ourselves, we are willing to accept overweight and out of shape.

What are we to do about this? Is it simply a cultural phenomenon that will pass when we realize that our national life expectancy is falling, our quality of life is being affected and our infant mortality rate is rising? Can all of this be blamed on our poor eating habits and lack of activity and exercise? No, probably not entirely, but it certainly isn't helping matters.

If you have trouble maintaining a healthy lifestyle for your own benefit, then perhaps you can do it if your motivations shift to providing a good example for your children. You need to be there to counter all of the advertising that your children are exposed to and guide them through the dizzying selection of unhealthy food choices available.

We all know it seems that our children only pay attention to what we do when it's something that we should not be doing. When we try to get them to follow a good example, they seem to resist at every turn. Are we really trying to get them to change or to get ourselves to change?

Children observe everything; they even sense things that we don't consciously project. They know when we are being sincere or if we are just paying lip service to some concept that we don't adhere to in our own life. That is perhaps the worst thing we can do. They will not buy into, "Do as I say, not as I do." You must quietly provide the example that you want them to emulate.

Simple things in the way you live can send a profound message to your children. They notice how you eat, what you eat, whether you exercise and how you regard your health in general. Do you see a doctor or dentist for prevention or only when a crisis arises? They observe you in your daily activities and they accept that these things are normal, for better or for worse. You must live your life as if it is a manual for your children to follow because that is exactly what it is.

If you eat healthy food and serve your children healthy food, they will see that as normal and, in all likelihood, will eat it right along with you. There are some exceptions as there always are. Some vegetables are too bitter for many children; a good case in point is broccoli. It is generally best to start with sweeter vegetables like corn, carrots and peas so that they have a good experience to remember before introducing the more adult fare.

Limiting, but not necessarily prohibiting, the poorer choices of food is frequently a successful path. Your children are going to be away from you with their friends and you aren't going to be there to watch what they eat. Peer pressure to fit in is always an issue; so don't make it worse than it has to be. You don't want them to have a whole new world of junk food opened up to them while you aren't there. If children are aware that potato chips, soda and greasy pizza are foods that are to be eaten rarely and in limited quantities and understand why, they are much more likely to make good choices.

Don't expect your children to do what you won't. As with the other dangers in life, we must educate our children with facts and good alternatives so that they have the strength of mind and character to resist those things that may harm them, and perhaps even provide a good example for their friends.

You know your children will face many choices throughout their lifetime. They must see you making informed decisions about your health and fitness so that they realize they have the responsibility to make these choices as well. We want to protect our children from things that might harm them and the best way to do that is to make them smart and strong.

We must show them the path to a healthy and fit life through education and example. When you exercise, explain to them why you do what you do. When you run and chase them in the yard, really live in that moment and experience the joy of play so they understand this is something to embrace for a lifetime. Have them help pick out food at the grocery store and take them to farmers' markets so they can see what food looks like before it's processed. Better yet, plant a garden so they can see that food comes from the earth through sweat and effort and does not come to you through a car window at a fast food drive-through.

Now is your chance to influence some of the choices your children will make later in life. You won't always be successful but make it your duty to your children and yourself to give it your best effort. Educate yourself so that when the inevitable "Why?" is asked, you can answer with facts and with your actions. Be strong and fit so that you can play with your children rather than sit on the sideline.

It's not only your life, but your children's, too. Give them the best start you can and you may have the opportunity to watch them impart the same values to their children as you did for them.

Want Lasting Change?
Get Your Family Involved!
Attempting a personal overhaul of your lifestyle is not an easy task.
By Chad Whelan BS, ACE

Have you ever tried to take steps toward improving your nutrition and increasing your activity level only to fall back into your old patterns? There are many different factors that can contribute to situations like this and as a fitness and nutritional consultant, I have seen them all. While there are several different ways to stay more consistent with your efforts, one of the more powerful and impact filled options is to invite your loved ones to be healthy and active with you.

A common complaint among clients in their quest for a healthier lifestyle is a lack of outside support. I've often heard it said, "If only I had you around all the time, my willpower would be stronger in both making healthy decisions in nutrition and with staying consistent with my physical activities." A statement like this usually refers to a person's source of motivation and the availability of it. Once you leave the gym and your trainer, you may be going home to a life without similar encouragement. Receiving additional support in your home environment is necessary to help you avoid a dangerous reality occurring in American households-inactivity.

Our culture is fostering a growing trend toward family inactivity and this shift is contributing to the dramatic increase of obesity within our country. Coupling an individual's need for support to maintain a healthy lifestyle and the family's need to be active, provides a powerful platform for involving the entire family in changes leading to a healthier lifestyle.

Attempting a personal overhaul of your lifestyle is not an easy task. Taking on an entire group of people with habits that perpetuate each other's unhealthy choices may require a SWAT team. The key to success begins with recognizing the need for changes as an individual and as a family. There are many current family studies showing the need for families to make changes that will positively affect their health.

The American Academy of Child and Adolescent Psychiatry (AACAP), has researched several factors contributing to childhood obesity and other significant health problems. According to AACAP, childhood obesity is a national epidemic, currently affecting about nine million children. This number has tripled in the last thirty years. On their website, www.aacap.org, they stress the high risk of obese children becoming overweight adults unless their patterns in choices are redirected to include more physical activity and proper nutrition.

Children tend to model their behavior after the adults in their lives. The importance of adults adjusting their attitudes to encompass wiser decisions reaches into two key areas. The first impact is directly personal. No matter what age you are, or where your level of fitness lies, improving your nutrition and activity level will always have a positive influence on your health. It doesn't matter at what stage of life you are, a doctor's first recommendation for most health concerns is often to improve their fitness and nutrition. This approach redirects the patient's thinking from problem solving to preventive action. Instead of waiting until there is a problem, imagine making aggressive attempts to ensure fewer health complications down the road. This leads into the second area of importance. As adults realize and embrace such changes, their children are taught to model the same behavioral patterns. A family can make great strides together to ensure a healthy future through the influence of good adult leadership.

Teaching your children how to choose wisely and safeguard their health becomes more than a family project. It becomes a gift for their future-a gift that will literally continue giving for generations. There are many obstacles that will hinder this process. America's mainstream culture has adopted quick fixes and eroded our quality of life in the process. The portion sizes at every restaurant have dramatically increased along with the calorie count. As the demand for quantity increases, food is produced at a faster rate and less healthy production methods are being utilized. Growth hormones, meat factory farms and chemicals are negatively impacting the future of nutrition.

Another vice is the ever-growing age of technology. Video games and TV often replace outdoor activities or real athletics. Daily, younger generations spend more time at the computer than simply walking. Overcoming these temptations will require effort, but in the long run, it should build a much stronger family. There are many quick and easy alternatives that can be incorporated into the weekly routine. Time is precious, so it can be helpful to limit time spent with distractions like TV or computers. This one notion may open up many other possibilities.

As simple as it sounds, just going for a walk together can do more than you might expect. Walking a mile in fifteen minutes for a 150-pound person can burn close to 92 calories, which is almost equivocal to the same person running one mile in six minutes. This demonstrates that the activity is not about the intensity level as much as it is about engaging in the activity itself. Other options are doing yard work, going to the local pool, playing sports together at the park, hiking and bike riding together.

Not all modifications come in the form of activity. Nutrition within a family can suffer greatly when time is of the essence. According to AACAP, research indicates that children have the tendency to eat more nutritiously in the presence of parents than when left to fend for themselves. Simply finding one or two nights a week to eat together could make a significant impact in the dietary styles of the entire family.

Avoid fast food and attempt to use fresh produce in meals. If at all possible, opt for homemade lunches for your kids instead of prepackaged meals. Not all children become excited over the thought of fruits and veggies, so be adventurous as a family and try new and different varieties together. Any journey taken alone seems longer and more difficult than one accompanied by those we love.

Creating an environment at home that promotes healthy choices will take time, but the end result reaches further than just nutrition and fitness. One client at Fitness Together, in Brookfield, shared her own family's progress. Dr. Laurie Lowenbraun said, "I am approaching my late thirties, work full time and have a two and a four-year- old. I've never enjoyed exercise and despite being in a health profession, have dieted for years rather than adopting lifestyle changes conducive to long term health and fitness. My husband urged me to try Fitness Together. Six months later, modifications to my lifestyle have infiltrated the rest of my family in a positive, yet non-intrusive way. We enjoy high-energy activities together and I'm no longer just an observer. My children opt for healthy snacks rather than chocolate, as they've watched my husband and I select better choices. I have truly shed 'mother guilt' when I take time out for fitness-my healthy changes have set the stage for my family's enhanced health and well-being."

Just like Dr. Lowenbraun, the impact of investing in lifestyle changes as a family increases the accountability that parents have. It allows an easier transition for their own smart choices rather than trying to balance them with the adverse attitudes of the rest of the family. Eventually, the home front evolves into a safety net of support rather than a minefield of distraction, allowing for good new habits to form and flourish.