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The topics for our regular features are:
Just Do It! Instant Motivation
Just for Fun: The Pope
The Right Stuff (to eat): Grill, Baby, Grill
Recipe of the Month: Pear Bran Muffins
Supplement of the Month: L-Theanine
Referral Incentive Program
Happenings
After getting all of Pope Benedicts luggage loaded into the limo, (and he doesn’t travel light), the driver notices the Pope is still standing on the curb.
“Excuse me, Your Holiness”, says the driver, “Would you please take your seat so we can leave?”
“Well, to tell you the truth”, says the Pope, “they never let me drive at the Vatican when I was a cardinal, and I’d really like to drive today”.
“I’m sorry, Your Holiness, but I cannot let you do that. I’d lose my job! What if something should happen?” the driver protested, wishing he’d never gone to work that morning..
“Who’s going to tell?” the Pope said with a smile.
Reluctantly, the driver gets in the back as the Pope climbs in behind the wheel. The driver quickly regrets his decision when, after exiting the airport, the Pontiff floors it, accelerating the limo to 205 kph. (Remember, the Pope is German…)
“Please slow down, Your Holiness!”, pleads the worried driver, but the Pope keeps the pedal to the metal until they hear sirens.
“Oh, dear God, I’m going to lose my license — and my job!”, moans the driver.
The Pope pulls over and rolls down the window as the cop approaches, but the cop takes one look at him, goes back to his motorcycle, and gets on the radio.
“I need to talk to the Chief”, he says to the dispatcher.
The Chief gets on the radio and the cop tells him that he’s stopped a limo going 205 kph.
“So bust him”, says the Chief.
“I don’t think we want to do that, he’s really important”, said the cop.
The Chief exclaimed, “All the more reason!”
“No, I mean really important”, said the cop with a bit of persistence.
The Chief then asked, “Who do you have there, the mayor?”
Cop: “Bigger”.
Chief: “A senator?”
Cop: “Bigger.”
Chief: “The Prime Minister?”
Cop: “Bigger.”
“Well”, said the Chief, “who is it?”
Cop: “I think its God!”
The Chief is even more puzzled and curious, “What makes you think its God?”
Cop: “His chauffeur is the Pope!”
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Exercise – JUST DO IT!!!
Instant Motivation: Overcome any obstacle on your path to fitness
By The Editors of Prevention Health Books for Women Adapted from Fit Not Fat at 40-Plus,
© 2002 Rodale Inc.
Workout boredom, plateaus, and injuries can all sidetrack your fitness training. But with the right inspiration, you can work through those barriers. When obstacles threaten to keep you from working out, try some of these quick and easy motivational tips to stay on track. These instant motivators will rekindle your passion for working out–the greatest motivator of all.
Problem: You’re Too Tired to Exercise
Make a Date: Set up a standing date with a friend whose fitness level matches yours–your mutual motivation lulls will cancel each other out. Research shows that having a dedicated workout partner makes you more likely to stick with an exercise program.
Have a Snack: When you run low on fuel, the extra energy demands of exercise lead your body to decide, “She’s overdoing it–we need to conserve some fuel by slowing down her metabolism,” says Michele Olson, PhD, professor of health and human performance at Auburn University in Montgomery, AL. That’s the last thing you want, so have a protein-and-complex-carbohydrate snack, like a hard-boiled egg and a slice of whole wheat toast, 2 hours before you plan to work out.
Put on Your Shoes: Think baby steps–if you truly don’t feel like you can get out the door, just put on your workout clothes. If that feels good, throw on some sneakers. Even if you stay in the house, the clothes will give you an increased range of motion, so you’ll probably put more energy into your chores.
Pump More Iron: As a mineral that helps convert food to energy, iron is essential to keeping energy levels high. But dieting, avoiding meat, and having heavy menstrual periods can put you at risk for low iron. Iron supplements are sometimes risky, so make sure your diet includes 18 mg of iron every day–choose lean meats or legumes, leafy greens, and whole grains. Don’t forget citrus fruit and other juice with vitamin C, which improves iron absorption from plant foods.
Fuel up Early: Eating the bulk of your calories in the early part of the day will give you the energy you need to make it through daytime workouts. Many women on weight loss plans find it easier to eat less during the day and more at night–exactly the opposite plan for optimal energy and weight loss.
Wet Your Whistle: Dehydration can seriously drag your energy down. Research shows that even when you drink eight glasses of water a day, 45 minutes of exercise can put you into a dehydrated state. Don’t rely on thirst as a measure of need–to prevent exercise fatigue, take a sip of water every 15 to 20 minutes while you work out.
Problem: Revive an Old Workout Routine
Make It Fun: “Try to link exercise with happiness, social activity, and escape,” suggests Peg Jordan, PhD, RN, author of The Fitness Instinct. “Free yourself up to think of movement as your birthright every hour on the hour.” Join an African dance class, or try inline skating. Instead of dreading sweat, think of it as calories pleasantly leaking from your body.
Pile on the Rewards: Women tend to save rewards for distant, huge goals, like a 20-pound weight loss or three lost dress sizes, says Howard Rankin, PhD, psychological advisor to the national Take Off Pounds Sensibly (TOPS) organization in Hilton Head, SC. Rather than make goals destination-oriented, make them behavior-oriented. Set a goal to work out three times this week, and when you achieve it, give yourself a nonfood reward, like a glossy magazine or new nail polish–little indulgences you wouldn’t ordinarily give yourself.
Borrow a Dog or a Toddler: “There’s nothing like chasing after a 3-year-old to keep you running without even realizing it,” says Susan Bartlett, PhD, assistant professor of medicine at Johns Hopkins School of Medicine in Baltimore.
Try Intervals: Interval-style exercise–Spinning classes, for example–raises your metabolism both during and after the exercise. Steady activity–say, 30 minutes on a treadmill–burns about 6 to 8 calories per minute. A brief, 30- to 60-second burst of intense interval activity burns about 10 calories per minute and stimulates your muscles to burn 20 to 30% more calories within the same workout.
Make a Mix Tape: Listening to music eases exercise in three ways: It distracts you from fatigue, it encourages coordination, and it relaxes your muscles to encourage blood flow. If music doesn’t work, try a book on tape. “Anything pleasurable you can link to exercise will help motivate you,” says Rankin.
Cover All Your Bases: Do you include each of the triumvirate–cardiovascular, strength, and flexibility–in your workouts each week? A combination of all three keeps your metabolism burning high, your energy level up, and your body injury-free. “It’s best to have a variety of plans so you can do something 5 out of 7 days a week,” says Olson.
Create an Exercise Menu: Get to know your rhythms, and have an exercise plan for each mood. Feeling low? Go for a walk in the park. Keyed up from work? Take a high-energy class. Missing your kids? Bundle them into the car and head for the local soccer field.
Check out a New Video: The library’s lending period is a great built-in change period. Use one video for 2 weeks, return it, and try a new one. Your muscles will benefit from the variety.
Problem: Your Workout Isn’t Working
Change Anything: Change the intensity, frequency, or duration of your exercise at least once a month–try a harder step class, add one more walk a week, or pause your video and do 5 extra minutes of lunges and jumping jacks. This level of variety challenges your muscles to keep “learning” and meeting new challenges so they can burn more calories and fat, Olson says.
Up Frequency First: By increasing frequency, you’ll automatically spend more time burning calories and add another workout time to your schedule. Start with one extra 10-minute walk or weight session per week, and after it becomes a habit, increase the time or the intensity.
Check Your Expectations: “Within three workouts, the heart already becomes more efficient,” says Olson. Congratulate yourself for running upstairs without losing your breath; celebrate when your thighs no longer rub together. Changes in weight, fat percentage, and muscle development may take a little bit longer, sometimes up to 2 months.
Return to the 1950s: Open the garage door manually, switch the channels on the TV without the remote, and wash your car (and dishes) by hand. Hang your wash outside instead of throwing it into the dryer. It’s estimated that in the past 25 years, laborsaving devices have decreased the number of calories we burn by 800 per day–that’s 1.5 pounds per week.
Invest in a Trainer: A certified personal trainer can fine-tune your workout for extra results without wasted time and effort. Find a trainer you like, and then schedule follow-up visits four times a year–those dates will give you built-in goals to strive for. One hour of training costs $50 to $70–buddy up with a friend to share the cost.
Hit the Weights–Right Now: Now that she’s nearing 40, Olson dedicates 70% of her efforts to resistance training. She says many women over 40 could benefit from starting with weight training even before they start cardio–a stronger woman is less likely to be injured in a step class or while walking. Weight training develops the strength of the all-important core muscles in the trunk, lower back, and hip area, making your body better equipped for cardiovascular challenges. To start, substitute strength training for at least one of your regular workouts.
Move at Every Chance: Women may unconsciously avoid extra lifestyle activity if they’ve already worked out, thinking, “I got my exercise for the day.” Forget that type of reasoning. Instead, take all opportunities to challenge your muscles. At the grocery store, grab a basket instead of a cart. Move firewood by hand instead of using a wheelbarrow. Help your college-age nephew move into his dorm.
Problem: Bounce Back from Injury
See a Doctor: Sometimes injuries like broken toes or shin splints tempt us to avoid the doctor out of the mistaken belief that “nothing can be done.” This isn’t the time for self-healing–get to the doctor.
Request a Scorecard: While you’re at the doctor’s office anyway, have her do some blood work–your earlier weight loss efforts may have resulted in a drop in your cholesterol, triglycerides, and blood-sugar levels, says Jenna Anding, PhD, RD, assistant professor of nutrition at the Texas Cooperative Extension in College Station. Even if your injury tempers your weight loss rate, you can draw motivation from this hard evidence of how your health has already improved. If your doctor can’t squeeze in a quick blood check during your visit, schedule an annual physical exam before you leave the office and you can look forward to having these measurements taken.
Get a Referral: Your primary physician may tell you just to rest and “stay off it” for a while; in that case, ask your doctor if a physical therapist can help. She can give you appropriate stretches, show you alternative weight exercises, or introduce you to a new activity, like yoga, that could help your injury heal sooner and may even help prevent a recurrence.
Learn from Mistakes: Injuries are our body’s way of telling us we’re doing something wrong–and better to learn your mistakes sooner rather than later. Trying other activities will challenge and shock your body, and you’ll get faster results. After you’ve healed, you’ll jump ahead even faster.
Reclaim Control: Instead of getting stuck in the “poor me” mind-set, focus on something you still have total control over: your eating. Now is an excellent time to evaluate your eating habits and look at ways you can minimize this minor roadblock, says Anding.
Problem: When Nothing Works
Few things are more frustrating than doing all the right things and getting none of the expected results. If you feel like you’re not getting anywhere, ask yourself these questions.
Are You Weight Training? Many women hold off on weight training until they lose some weight because they think cardiovascular workouts are faster at burning calories. But depending on how intensely you work out with weights, your metabolism can stay elevated for as long as 48 hours afterward.
Are You on Medication? Some prescription drugs, such as antidepressants, hormone replacements, and steroids, list weight gain as a possible side effect. Check with your doctor to see if your medications may be to blame.
Are You Getting Enough Sleep? Sleep not only gives you energy, but it also protects your body’s muscle-building and fat-burning efficiency. Trade Leno in for an extra hour of sleep and help your body adjust to an earlier bedtime with a soothing shower, a cup of warm milk, and low lights.
Are You Eating Breakfast? Your hectic morning schedule could be robbing you of your easiest metabolic rewards. When you skip breakfast, your metabolism slows by 5%–definitely enough to keep the last 10 pounds clinging on.
Are You Already at a Good Weight? Excited by the initial results of your weight loss plan, you may have readjusted your goal downward to a more ambitious weight, a goal that may now be frustrating you. Ask yourself if you really need to keep losing or if you’re just fixated on a number. Sometimes a plateau is actually a good, comfortable weight.
THE RIGHT STUFF (to eat)
Grill, Baby, Grill
Note from Sandra: As I mentioned last month I am discontinuing the Frightening Food Facts column in favor of telling you what food is actually good for you (and tastes good!) I would love to hear your comments – whether or not you like it or miss the old column.
KFC has gotten grilligion. Its Kentucky Grilled Chicken has some 24 to 50 percent fewer calories than its fried chicken. A Grilled Breast, for example, has 180 calories, a fraction of the Original Recipe’s 370 and the Extra Crispy’s 490. The Grilled Breast’s saturated fat is just 1 gram, a shadow of the 5 or 7 grams in a fried breast. And sodium – though still too high – is 440 mg, far less than a fried breast’s 1000+ mg.
KFC’s grilled chicken isn’t just better than fried chicken. It’s better than some other chains’ un-fried chicken. Ounce for ounce, Boston Market’s one-quarter White Rotisserie Chicken (a breast and a wing), for example, has 25% more sodium than KFC’s Grilled Breast and Wing. And Boston Market’s pieces are larger, so its breast and wing end up with 900 mg of sodium, versus KFC’s 600 mg.
Of course, 600 mg of sodium isn’t low. And KFC’s sides add more. Our advice: stick with corn on the cob (0 mg), not biscuits, rice, mashed potatoes & gravy, potato wedges, or baked beans (530 to 880 mg). Or bring home a bucket of grilled chicken and add your own sides. Skipping the skin might also trim some salt.
“It’s marinated…then slow roasted to juicy perfection,” says the Web site. That may curb the harmful compounds that can form in grilled chicken.
Now, if KFC would just scale down the salt.
Nutrition Action Healthletter – July/August, 2009
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Recipe of the Month
Pear Bran Muffins
Prep time: 15 minutes | Cook time: 20 minutes | Serves: 12
These wholesome, satisfying muffins are filled with tender pieces of pear and spiced with cinnamon.
Nutritional Info (per serving)*:
Calories: 130 Carbs: 20 g Sodium: 200 mg Fiber: 5 g
Fat: 4.5 g Sat Fat: .5 g Protein: 5 g Cholesterol: not provided
Ingredients:
One and one-half cups whole-grain pastry flour
One cup wheat bran
Two Tablespoons granular sugar substitute
One and one-quarter teaspoons baking soda
One and one-quarter teaspoons ground cinnamon
One-quarter teaspoon salt
One and One-quarter cups 1 percent or fat free buttermilk
Two large eggs, lightly beaten
Three Tablespoons canola oil
One Bosc pear, cored and cut into one-quarter inch diced pieces
One and one-half teaspoons vanilla extract
Directions:
Heat oven to 350° F. Line a muffin tin with paper liners or lightly coat with cooking spray
Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.
Make a well in the center of the dry ingredients. Add wet ingredients to dry ingredients and mix just to combine; do not over-mix. Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.
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Supplement of the Month
L-Theanine – A Unique Anxiety and Mood Enhancer
By Ronald Steriti, ND, PhD
Note from Sandra: We began carrying L-Theanine last year and many of our clients have already learned of the benefits. Dr. Cable recommends taking 1 capsule, 3 times a day for anxiety and/or stress.
What is L-Theanine? L-theanine is a free (non-protein) amino acid found almost exclusively in tea. It is the predominant amino acid in green tea leaves, giving tea its characteristic umami or “5th taste”. The calming effect of green tea may seem contradictory to the stimulatory property of tea’s caffeine content but it can be explained by the action of L-theanine.
L-Theanine and Relaxation: Research on human volunteers has demonstrated that L-theanine creates a sense of relaxation approximately 30-40 minutes after ingestion by at least two different mechanisms. First, L-theanine directly stimulates the production of alpha brain waves, creating a state of deep relaxation and mental alertness similar to what is achieved through meditation. Second, L-theanine is involved in the formation of the inhibitory neurotransmitter, gamma amino butyric acid (GABA). GABA influences the levels of two other neurotransmitters, dopamine and serotonin, producing a relaxation effect.
L-Theanine and Depression: L-theanine has a significant effect on the release or reduction of neurotransmitters like dopamine and serotonin, resulting in improved memory and learning ability. L-theanine may also influence emotions due to its effects on the increased release of dopamine. L-theanine reduces brain serotonin concentration by either curtailing serotonin synthesis or increasing degradation in the brain.
L-Theanine and Stress and Anxiety: Stress and anxiety are debilitating conditions that upset the balance of our hormones leading to a loss of our well-being, performance, and even lifespan. Stress impairs the immune system, leaving us vulnerable to opportunistic infections, and can cause depression. People under stress can mitigate many of the harmful effects of stress with L-theanine.
L-Theanine Does Not Cause Drowsiness: One of the greatest benefits of L-theanine is that you can use it without becoming sedated in the process. L-theanine doesn’t make one drowsy, nor does it promote sleep because this amino acid does not produce theta waves in the brain.
L-Theanine approved for use by Japan in 1964: L-theanine is extremely safe. There are no dietary limits on L-theanine intake by the Japan Food Additive Association. In 1964, the Japanese Ministry of Health and Welfare approved L-theanine for unlimited use in all foods, with the exception of infant foods.
L-Theanine Dosage: L-theanine is most effective in the range of 50-200 mg, with the effect being felt within 30 minutes and lasting for 8-10 hours. Individuals with high stress levels may increase their dosage of L-theanine to at least 100 mg, with no more than 600 mg being taken in a six hour period. FDA recommends a maximum dose of 1200 mg daily, although the reason for this limit is not clear, due to its demonstrated safety.
Adverse Effects of L-Theanine: There are no known adverse reactions to L-theanine and no drug interactions have been reported. L-theanine is not affected by food and may be taken anytime, as needed. Because it has a mild taste, capsules may be opened and dissolved in water. Although it is probably safe for pregnant women and nursing mothers, we discourage its use by them pending conclusive research
For the month of January we are offering a 10% discount on L-Theanine. If you have any questions about L-Theanine, please call Sandra or Tom.
References
Juneja LR, Chu D-C, Okubo T, et al. L-theanine a unique amino acid of green tea and its relaxation effect in humans. Trends Food Sci Tech 1999; 10:199-204.
Kakuda T, Nozawa A, Unno T, et al. Inhibiting effects of theanine on caffeine stimulation evaluated by EEG in the rat. Biosci Biotechno Biochem 2000; 64:287-293.
Mason R. 200 mg of Zen; L-theanine boosts alpha waves, promotes alert relaxation. Alternative & Complementary Therapies 2001,April; 7:91-95
Yokozawa T, Dong E. Influence of green tea and its three major components upon low-density lipoprotein oxidation. Exp Toxicol Pathol 1997; 49(5):329-335.
Referral Incentive Program
As a nontraditional medical practice, we are very dependent on word of mouth advertising. We need your help to get the word out about our philosophy of health care and the services we provide. We pride ourselves on comprehensive assessments and personal treatment plans. If you have found working with us beneficial, we would like to offer the following incentives for you to refer your family or friends to us for a similar experience.
Luncheon referral/tour – For every 5 people you refer to us who attend one of our Thursday luncheons, you can earn:
a microdermabrasion treatment
or
2 bottles of omega 3 fish oil.
Microdermabrasion Series – For every referral who signs up for a 6-visit microdermabrasion series, you can earn:
microdermabrasion treatment
or
a 1-hour massage
or
2 bottles of omega 3 fish oil.
Hormone Evaluation Package – For every referral who completes our hormone evaluation and enters our monitoring/mentoring program, you can earn a combination of any two of the following:
a microdermabrasion treatment
a 1-hour massage
2 bottles of omega 3 fish oil.
Full Evaluation Package – For every referral who completes a full evaluation and enters our monitoring/mentoring program, you can earn all of the following:
a microdermabrasion treatment
a 90-minute massage
2 bottles of omega 3 fish oil
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HAPPENINGS!
GROUP WALK: the 3rd Wednesday of the month at noon. The next one will be January 20th We will meet at OHI for stretching first – feel free to bring your spouse or a friend (and don’t forget your water bottles!).
THURSDAY LUNCHEONS: Every Thursday we offer tours of Optimal Health Institute along with a healthy lunch with Tom and Sandra. We answer all health-related questions – from hormones to supplements. If you feel like you’ve benefited from our services, then please invite a friend or family member to join us for lunch. You are welcome to come and bring a friend or two, or give us the contact information and we will call and personally invite them to learn more about what we do.
HEALTHY CHANGE SUPPORT GROUP: Please join us for a forum to ask questions, provide feedback and get support from your fellow OHI members and Tom, Sandra and Jeff. The group will meet at 5:30 the 2nd Tuesday of the month (January 12th). Please RSVP, as the group will be cancelled if we don’t have at least 3 or 4 attendees.
QUESTIONS, COMMENTS AND FEEDBACK
You can submit your questions (anonymously, of course) to Sandra at slk@optimal-health.net Additionally, we still want you to brag about your successes – whether in the area of healthy lifestyle changes or just life in general. This can be anonymous as well.
As always, we wish you Optimal Health and a Happy and Healthy New Year!
Jeff Sandra Tom
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