Participate in the 11th Annual Komen Milwaukee Race for the Cure and show everyone whose life you are running for. Are you running for your mother, your sister, a co-worker, a friend? Are you running for your own life? Or are you running for the future? No matter whose life you are running for, now is the time to get involved and run for their life!
Komen Milwaukee Race
Sunday, September 27th 2009
8:30am
Milwaukee's Lakefront
A Nutritionist's Tips For Healthy Living
WATER - Adequate water can actually reverse arthrosclerosis (hardening of the arteries due to plaque build-up). It seems that water can actually flush the arteries of plaque.
It also expands blood vessels and makes arteries more elastic, which is essential for healthy hearts.
Most importantly, I believe, is that adequate hydration raises the metabolism and allows for stored fat to be burned more efficiently as well as slowing heart rate, reducing blood pressures and reducing fluid retention. ** Drink enough water to make your urine clear and colorless all day. Limit coffee, tea and pop to three cups a day.
BREAKFAST - Breakfast should include at least four grams of fiber, which in turn reduces cholesterol and fat in the blood. Every 10 gr. of cereal fiber reduces the risk of heart disease and diabetes by 30 per cent!
It also reduces cancer and diabetes risk. Good sources of fiber are cereals, dried beans and lentils.
He also suggests adding nuts and seeds to breakfast cereal and to have a whole piece of fruit as well. Whole wheat toast, a bagel or a bran muff is NOT a good source of fiber.
It's important that one eats breakfast within 30 minutes of waking.
It also reduces the risk of cancers by preventing absorption of carcinogens and reduces cholesterol by preventing its absorption.
He suggests that breakfast should be the heaviest, while lunch should be a little less, and supper even less than that.
He told me that the body adjusts and hunger won't be an issue at the end of the day.
So, in other words, our bodies become more efficient and burn, burn, burn those calories when we eat a good breakfast.
VEGETABLES: Choose at least two different vegetables at lunch AND at supper. Eat a minimum of one cup of vegetables at each meal then eat the rest of your meal. Rice, potato and corn are starches and are NOT counted as vegetables.
WALKING - Walk for 25 minutes every night after supper. The benefits of walking after supper compared to walking before supper are many. It can lower your blood sugar by 50 per cent, but best of all when one exercises as described above, your body is burning calories the whole time you sleep.
Most North American (95 per cent) eat little through the day relative to their large meals and evening snacks. This raises the blood sugar really high before sleeping. Higher bedtime sugars directly create extra weight and extra cholesterol and lower anti-oxidants which help prevent cancer.
Walking for 25 minutes after supper raises your metabolism, releases growth hormones which suppress appetite for late night snacks and act as a natural fat burner overnight.
He says one can change diet overnight, but allow an average of 3-5 weeks for these changes, as listed above, to impact your metabolism.
These suggestions are based on certain statistics - People with cancer, diabetes, high cholesterol/heart disease, bowel problems, and those who are overweight, generally have five things in common!
They are:
* Small or no breakfast with adequate fiber.
* Inadequate water consumption.
* Inadequate activity after supper.
* Inadequate daily fiber intake.
* Inadequate daily vegetable intake.
Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.
Quotes of The Week!
“Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.”
- Jack Canfield
Stick To Your Workout
Michelle Lee Ribeiro
Surefire ways to get yourself moving
Have a "lazy day" backup plan
Invest in the basics for a quick at-home workout: an exercise mat and two 5-pound free weights. That way, when you really don't feel like making the trip to the gym, you'll have the resources to spend 30 minutes flexing your muscles at home. Even if you do fewer crunches, lunges, and bicep curls at home, it's better than skipping out on your workout altogether.
Rise to the occasion
Literally. Get up an hour earlier three days a week and work out first thing in the morning, before work. If you plan to go after work, it's a lot easier to tell yourself you had an especially exhausting day and throw in the towel
Keep a log
Hang up a calendar in an obvious spot that is devoted solely to tracking your workouts. Every day you don't work out, mark it with a giant red "X." If you skip two or three days in a row you'll be faced with all of those giant "X"s--a visual reminder that it's time to get your butt in gear.
Bribe yourself It's always easier to get through something you don't want to do when you have something to look forward to after. On weekends, plan something fun post-workout. Tell yourself you'll stop for a pedicure on the way home from the gym, or plan a girls' night out for that evening. That way, the gym will be just a stop on the way to something else you're actually looking forward to.
Dress the part You know how when you get new shirt or dress, you're in a better mood to go out on a Saturday night? Well, the same can apply to working out. Putting on the same sweats and sports bra day after day can get old fast and become just another reason not to motivate. So once a month, treat yourself to a new piece of fitness fashion. Before you know it, you'll be in such great shape, you'll find yourself in the dressing room trying on those itty bitty Spandex shorts you swore you'd never be caught dead in. Because damn, you look good in them.
Keep your iPod fresh
There's nothing worse than going through an hour-long workout in silence. Except maybe suffering through bad music that the gym blasts over their speakers. Or the same old music that you've had on rotation on your iPod for weeks. So create a high-energy playlist of stuff you like on your iPod--and remember to change it up every week to stay motivated.
Steer clear of the scale
Fitness experts will tell you not to weigh yourself regularly--when you build muscle, your poundage may go up before it goes down, which can be frustrating and motivation killing. If you know that, then you probably already tossed your own scale out the window. Yet there it is, the mother of all scales, mocking you in the locker room at the gym. This one, you can't get rid of. So just treat it like a cheesecake: If you must indulge, do it only once in a great while. Like, once every eight weeks.
Passport to Health and Fitness
Don't Let A Friend Fly Solo
Collect Your Gifts: When we receive your referrals, we'll send you a thank you gift to let you know how much we sincerely appreciate the trust you have placed in us by referring a friend, associate or family member. With every referral you will also be entered into a drawing for our Monthly, Quarterly and Yearly travel get away prizes.
Simply click here or log on to www.ftpassport.com to enter your friends and family members to receive a complimentary introductory session and free gift when they com in for their session. Passports are also available in the studio, for you convenience.
