5 Fitness Trends to Get You Moving!

By Heather Calcote, RD

The year of 2011 has proven to be abundant in active, trendy movements for the world of fitness & health. We're constantly seeing new classes added to gym schedules, and watching exercise worlds collide as people are branching out of their elliptical or "dreadmill" rut and letting their heart rate jump to a different beat.

If you're looking for a new way to sweat, move or just motivate yourself or your family members to get that workout in, we have a few options for you! The list below represents the latest trends in fitness, all of which we deem worth spending some energy on:

Zumba: When you mix aerobic-style dancing with the Latin music influence and a dance-studio workout, you have Zumba. It is described as "a new kind of dance-fitness, one that focused on letting the music move you".  Created and spread by Alberto "Beto" Perez, Zumba has converted a diverse group of people to give the gym one more try - it might actually be fun. 

              

Cross Fit: Separate from the free weights at the gym, and unlike any "body-pump" or "total fitness" class we've seen yet. Cross Fit combines weightlifting, plyometrics, powerlifting, sprinting, balance, stamina & flexibility. According to CrossFit.com, it is "the principal strength and conditioning program" for everyone from police academies to elite athletes.

It is not for the weak of heart; you can start as a beginner and build up your strength, but go in with the right mentality and be prepared to work your muscles in ways they've never been tested before.

This can be a great way to introduce yourself to a variety of weight-training practices, building muscles and mixing up the cardio-routine block.

Spin-Yoga: Just as the name suggests, these classes combine the worlds of indoor cycling (Spin) and the stretching, meditating practice of yoga. Typically a 30-45 minute spin class will warm you up, to get the blood flowing and muscles working hard. Then, you kick off your shoes and roll out your mat in the yoga studio. You'll probably find it easier to reach the toes in a forward fold, but it might be harder to hold that chair-pose squat!

Mixing the sweat-inducing cycling session with the calm, meditative yoga is a great way to introduce yourself to either type of class. You get a dose of each, as you complement cardio with strength.  

                

Barre Workouts: Ballet may be one of the best leg workouts that many people have never tried; it's a secret sculpting weapon, and its barre asset has traded scenes to enter workout routines. The Bar Method and Pure Barre are two types of fitness classes that have formed around using pilates, ballet and interval training principals together. 

There are a variety of studios that have branched off of the original techniques to form their own types of classes, and many gyms now offer something of the like. Geared to challenge both the dancers and non-graceful types, get your legs ready to shake and plié!

Ryder Bikes: Riding a bike indoors is no longer synonymous with "stationary". The Ryder bike is designed to simulate an actual road bike, allowing you to steer and lean, move and work on balance.  The official Ryder bike website describes this as a "5-in-1 workout for the whole body - not simply legs and cardio, but also upper body, core muscle groups, and balance."

As a much more attractive alternative to the stiff seat or unrealistic recumbent posture of most indoor bikes, this will satisfy cyclists and cardio-junkies alike. While it is a great all-around workout, it is also as close as you can get to the real thing without battling cars, inclement weather or a fear of crashing.  Add in music, a motivating group-class atmosphere and the option to change resistance levels and you've got the recipe for a fun challenge!

Have you tried any new fitness classes this year? Feel free to add to the list with a comment!

Get Started Now!

By Heather Calcote RD

"It's never too late to become what you might have been." - George Elliot

At the 2011 Scotiabank Toronto Waterfront Marathon a new world record was set. The 100-year-old runner, Fauja Singh, may have been one of the last competitors to cross the finish line, but he did run the complete 26.2 mile marathon distance and is now the oldest person ever to do so!

Singh, from London, England, was on the course for 8 hours 25 minutes and 16 seconds. He began competing in marathons at the age of 89 when, following the death of his wife, he started to run "more seriously". At the 2003 Toronto Marathon, he set a world record as the fastest finisher in the men's over-90 age group. He ran as a torchbearer in the 2004 Olympics in Athens, and hopes to do so again in 2012 (London).

Mr. Singh trains by running 10 miles per day, and says "The secret to a long and healthy life is to be stress-free." This is advice applicable to anyone, at any age!

The most fascinating part of this story may be that it seems as though Singh has never considered these tasks impossible, or unattainable. His age is of no question, yet he continues to live each day as though he has years to come. He is outwardly self-motivated, and unstoppable. In fact, he already signed up for his next challenge - the 2012 Edinburgh Marathon.

All of this is not to say that completing a marathon should be the next goal for everyone, nor does it have to be on every Bucket List. But this is the type of story that can be a much-needed reminder, a wake-up call or a kick to get started! It is a reminder that we're often capable of so much more than we think; an indicator that with planning, preparation, dedication and drive, any goal is attainable. Age, gender, perceived athletic ability or any kind of "busy" schedule shouldn't be stopping you from challenging yourself, doing something for yourself each day, and putting your best foot forward!

In the words of George Elliot, proven time and again by Fauja Singh, it is never too late. Get started now!

Sources:http://www.bbc.co.uk/news/world-us-canada-15330421
http://www.associatedcontent.com/article/9050111/100yearold_marathon_runner_an_inspiration.htmlhttp://www.bbc.co.uk/news/uk-15370205http://www.dailymail.co.uk/news/article-2049994/Fauja-Singh-100-smashes-world-record-oldest-marathon-runner.html

Tips for Making Healthy Meals FAST! and a Perfect Fall Recipe by Coach Katrina

Tips for Making Healthy Meals...FAST!

 Plan your meals, make your list, and grocery shop on a regular basis.
 Practice healthy cooking techniques.
 Cook and freeze. Use leftovers in new ways.
 Try a new recipe or new kind of produce each week.
 Have FUN and ENJOY your meals with those you love.

Grocery List

Refrigerator Staples
 Fresh, sliced fruit and vegetables
 Prewashed salad greens
 Eggs, lean, low-sodium turkey breast
 Low fat/ nonfat cheese, yogurt, milk
 High flavor cheeses
 Rotisserie chicken
 Leftovers from the night before

Freezer Staples
 Vegetables and fruit, No sauce/sugar added
 Fish, skinless poultry, and lean (or trimmed) meats
 Veggie, salmon, turkey burgers
 Lean ground poultry and meat
 Healthy, low sodium entrees
 Whole grain breads, bagels, tortillas
 Pre-cooked and portioned homemade soups and entrees

Pantry Staples
 Low-sodium or no salt added:
 Canned beans/lentils (all types)
 Canned tomato products
 Fruit (in water/juice only)
 Whole grains
 Dried beans/lentils
 Chunk light tuna (in water), salmon, chicken, clams, sardines
 Nuts, seeds, dried fruits

Flavor Enhancers
 Vinegars, mustards, hot pepper
 Cayenne, crushed red pepper flakes, hot sauce, wasabi
 Low-sodium soy sauce
 Flavored broth or stock
 Grated Parmesan or Romano cheese
 Tapenade (olive paste)
 Melted anchovies or anchovy paste
 Salt-free seasoning blends
 Herbs & spices
 Citrus juice and zest
 Grated ginger, onions, and garlic


Healthy Cooking Tools

 Nonstick cookware
 Steamer basket insert or microwave
 Plastic flexible cutting mat
 Hand grater
 Veggie peelers
 Good chef’s knife and sharpener
 Wooden spoons
 Silicone spatulas
 Baking dishes
 Roasting rack with handles
 Aluminum foil /parchment paper
 Blender or food processor
 Slow cooker
 Grill or grill-pan
 Thermometer

Fall Harvest Quinoa Salad (see picture above)

Easy, quick, and most importantly, delicious, quinoa, chickpeas, and roasted vegetables adds vegan protein and heft to a simple green salad. It’s perfect for lunch or dinner.

Serves 6 as an entrée or 12 as a side dish

Salad Ingredients

1 acorn squash, peeled and diced
1 large red onion, peeled and diced
Nonstick cooking spray
1 tablespoon olive oil
1 tablespoon honey
1 cup quinoa, uncooked
1 ½ cups low fat, low sodium vegetable or chicken stock
½ cup water
½ cup pecans, toasted and coarsely chopped
1 cup chickpeas, rinsed and drained
1/3 cup dried cranberries
3 green onions, thinly sliced
1 large ripe pear, stemmed and cored, cut into bite-sized pieces
¼ cup fresh chopped parsley
2 large handfuls baby spinach leaves
Salt and pepper, to taste

Dressing Ingredients

1 tablespoon extra virgin olive oil
2 tablespoons white wine vinegar
½ teaspoon whole grain mustard
1 tablespoon honey
Salt and pepper, to taste

Directions

Preheat oven to 425 degrees. Place squash and onions on a large baking sheet sprayed with nonstick cooking spray. Toss with olive oil and honey, salt and pepper to taste. Roast for 35 to 40 minutes, or until tender, tossing once while cooking. Meanwhile, cook quinoa according to package directions, using a combination of broth and water (above). Whisk together dressing ingredients in a large salad bowl, and add remaining ingredients. When vegetables are done roasting, add them and the cooked quinoa to the salad bowl, tossing to coat with the dressing. Serve immediately or chill.

Serving size: 2 ½ cups (entrée); 1 ¼ cups (side dish)

Nutrition

405 calories, 1g saturated fat, 0mg cholesterol, 254mg sodium, 1111 mg potassium, 63g carbohydrate, 10g fiber, 13.8g sugar, 11g protein

What’s For Lunch? By Coach Katrina

Fall is officially here, and this time of year is a time for many to get back into the daily grind after months of fun in the sun, and long, lazy days. It’s a perfect reason to get back to packing lunches for the kids AND, just as importantly, for yourself. Already packing for the kids but not yourself? Simply add another bag to the bunch as if you had an extra child.

Why pack?

It’s cheaper. A homemade lunch is better for your wallet than a restaurant or café meal that can cost up to $15, totaling up to $75 per week, and $300 per month! Wow, that’s a lot of savings!

More importantly, a brown-bag lunch is healthier for your body. This is because you control what goes into the bag and if you don’t want mystery meat or hidden dressings, sauces, and spreads, you don’t have to worry. You can save countless calories, sodium, fat grams, and sugar by preparing your own lunch, and by portioning out exactly how much you plan to eat. You may even lose a few pounds!

If you aren’t already brown-bagging it, you may feel intimidated or overwhelmed. Not to worry, here are some tips to consider:

1. Start small. Choose 2 days out of the week that you plan to pack your lunch. Perhaps Monday and Friday are chaotic, but you can manage Tuesdays and Thursdays (if your Mondays and Wednesday evenings are relatively open). This will get you into the habit of packing without causing too much strain.

2. Double up on dinner. If you like hot lunches, then this is a perfect solution. Simply prepare an extra serving of food for dinner and when you are serving your food, have your lunch container empty and ready to be filled. Lunch—done!

3. Stretch out your protein. Leftover grilled fish, lean meats, roasted chicken or turkey, tofu, or even beans make a perfect topping to a bed of pre-washed salad greens or steamable frozen veggies. Pair it with a fruit in its own package such as a banana, orange, apple, or pear, and/or a whole grain roll or a handful of whole grain crackers and you’ve got a meal.

4. Keep it simple. Why not combine reduced fat cheese cubes or slices with ready-to-eat fruits such as grapes and berries, and a handful of whole grain crackers. Similarly, a few tablespoons of peanut butter spooned into a plastic container with a baggie of ready-to-eat baby carrots and a whole wheat pita is just as simple, yet very satisfying.

5. Put safety first. Remember to use a reusable ice pack or, better yet, a frozen water bottle to keep foods cold. By the time the water melts, you’ll be ready to eat (and drink).

As a nutritionist and health coach with a passion for healthy eating, I’m proud to say that I pack my lunch (and afternoon snacks) every single workday. Today, I brought LEFTOVERS—one of my favorite lunch options. Last night, I made a super simple chicken stir fry with frozen colored bell peppers, red onion, garlic, fresh ginger (that I zest from a piece of ginger that’s been in my freezer for weeks), and whole wheat couscous that took 5 minutes to make as I was stir frying the veggies. I had my lunch container ready to go as I was plating up the dinner plates, which made preparing the next day’s lunch that much easier. I will highly recommend my lunch box of choice, a flexible, zip-up 12-can size pack which has an ice pack lining built right in. Simply store it in the freezer overnight, and it’s literally an ice chest that keeps the food cold all day long. I always make sure to throw in a fruit (my favorite is a banana) and a nonfat vanilla Greek yogurt to snack on in the afternoon. Easy, and delicious.

I challenge you to start packing your lunch this week, whether it’s for 2 days or all 5 days. Who knows what benefits you’ll experience from a healthier, cheaper, more delicious, lunch!

What NOT to do at the Gym: 7 Mistakes You Should Avoid by Coach Katrina

As a personal trainer and passionate exerciser, I spend many hours observing people at the gym, so I am well versed in the biggest mistakes people make when they are trying to get their sweat on. Here are seven of the worst things I’ve seen people do again and again, how to avoid them, optimize your workout, and stay pain and injury-free.

Gym Mistake #1: Doing exercises with improper form, especially squats and lunges. Squats and lunges are one of the biggest calorie burners, and they are portable—you can do them anywhere! The common mistake is to hold your weight in the front toes with the heel coming up off of the ground, and/or allowing the front knee to go beyond the front toe at the bottom of the exercise. This can cause knee pain and injury. Instead, put your weight in the heel of your foot, allowing your toes to freely wiggle inside your shoe. This will also actively engage the gluteus muscles, and so you will feel it in your hamstrings and glutes—just where you want it.

Gym Mistake #2: Doing the same old thing. Varying your routine will keep you mentally engaged and will also continue to challenge the body. You can change your routine by doing any of the following: changing the intensity or effort (increasing the weight, incline, or level), adding or subtracting minutes, choosing a different type of activity, doing the same activities in a different order, or working different muscle groups on different days, allowing overused muscles to rest.

Gym Mistake #3: Using the machines most of the time. While machines can be used occasionally develop strength in certain muscles, they don’t challenge the body the way balanced or core exercises do because they are providing a stable base of support for the body to lean on. Instead, make your body work like a machine by doing exercises that use your own body for resistance, such as push-ups, squats, lunges, and planks. Common gym equipment such as free weights, resistance bands and balls, barbells, and kettle bells also allow the body to use its core muscles for stability. You may even find a TRX suspension system in your gym, which also allows for free-flowing movement.

Gym Mistake #4: Going too heavy or too light. While too much weight can cause injury due to improper form, too little weight is a waste of time. Choose a weight that will allow you to complete between 12 and 15 repetitions, while still maintaining correct form. The last few repetitions should be difficult to complete so that you “fatigue” the muscle. If you are just warming up, or if you are a beginner, using a light weight for one set is a good way to check your form and to get comfortable with the movement.

Gym Mistake #5: Hunching over. Sitting at a desk all day or spending hours in the car can cause the shoulders to round and the back to hunch; often this improper posture is carried into the gym. Trying to do any exercise from this position is a recipe for injury and ineffective movement. To improve your alignment, visualize a long string reaching from the ceiling all the way down your spine to your tail bone. If you roll your shoulders back and down, it can reset your body into correct alignment. This should be your base or set position for starting any exercise.

Gym Mistake #6: The “all or nothing” mentality. The busiest times of year at the gym tend to be January (New Year’s Resolutions), May (prep for swimsuits), and September (end of summer vacation, and back to the daily grind). People will hit the gym hard after months of inactivity; too much stress on a detrained body can cause injury and pain. Don’t bite off more than you can chew! Ease back into your workout routine to gradually train your body into top shape, and keep yourself coming back to the gym by staying free of injury and pain.

Gym Mistake #7: Being a “chest and bi’s” guy or an “abs” girl. If you are only working the muscles that you can actually see, you are missing out on the results you’ll get from getting a full body workout. Strengthening your back muscles doing rows and pull-ups, and your hamstrings by doing squats and lunges can help balance your body out. And, you’ll look good from behind, too!

Race Season... a Mandate to MOVE!

In my profession I encounter people everyday struggling to find the motivation for making positive changes in life. As a nutritionist and personal trainer these positive changes typically involve healthy eating and regular exercise. It seems simple from an outsider’s perspective… such habits promote a healthy body weight, a fit physique, prolonged health and disease prevention. An apple a day and all that nonsense, right? Well if we all know it to be true, which we ALL do, why is it so tough to act on it? Why isn’t that enough motivation?

Let’s evaluate this for a minute. What’s your motivation to pick your kid up from sports practice? Or to be at that emergency meeting your boss called for 8:00 am tomorrow morning? The universal answer, of course, is the threat of immediate consequence. You can’t just leave your kid at the soccer field! But with healthy lifestyle habits like diet and exercise, the consequences come on much more gradually. Maybe it’s a few pounds of weight gain per year, or development of heart disease or diabetes 20 years from now. The human body is amazing at adapting to whatever habits you throw its way. That is, you get so accustomed to being out of shape and eating fast food everyday you don’t even realize how much better you could feel by making better choices.

Helping people to find and connect with their personal internal motivations, and then to act on them (maybe a consistent morning workout or simply skipping the weekly office birthday cake), is easily the most challenging part of my job! Staying motivated when the consequences of your actions sit miles down the road can be a truly daunting task, even for the most dedicated health nuts! So why not take a tip from all the things in your day that regularly push exercise to the bottom of the list? Why not create some more immediate motivation and consequence for your healthy lifestyle habits? We’ll call it a “mandate to move!”

Turns out this time of year presents one of the simplest and most universal motivators to exercise… race season! The fall season is primetime for all sorts of outdoor athletic races and events, from marathons, to breast cancer walks to small local events. Walking, running, cycling, mountain biking, triathlon… there is undoubtedly something for everyone. Sign yourself up for one today and figure out how to train for it tomorrow! Ask a family member or friend to join you and make it a team effort. It will get you off the couch and offer an opportunity for a significant sense of accomplishment. And accomplishment is often the greatest motivator of all!

Use the activity finder at www.Active.com or runningintheusa.com to find an event in your area.

Seasonal Northwest Cherry Salsa... So Good!

Cherry season is short! Like blink-of-an-eye short! About one month in summer, sometimes weeks, at variable times depending on region. With today’s industrial growing methods you can get them out of season, maybe even in winter, and your grocery store might make the in-season time look longer than one month, but just taste one and you’ll know. Peak cherry time coincides with ripe, juicy, crisp fruit perfectly balanced between tart and sweet flavors. A couple weeks off and your cherries might look nice, but they’ll often disappoint once they pass your lips.

A super short season makes cherries a pretty special fruit. Turns out, their nutritional prowess makes them special too! Often touted as a “Super Fruit,” cherries are one of our most antioxidant rich plant foods. That deep red color comes from a group of phytonutrients (plant-nutrients) called Anthocyanins, which, in collaboration with other antioxidants (vitamin C, carotenoids, quercetin), may promote reduced inflammation from arthritis, diminished risk for certain cancers and heart disease.

They’re delicious simply raw as a snack, on your morning yogurt or added to salads. But if you’re looking for a new way to incorporate cherries this season, check out the recipe below! This salsa can be served as a dip with chips or as a delicious summer condiment on grilled chicken or fish. Enjoy!

Fresh Northwest Cherry Salsa

Prep Time: 15 minutes
Yield: 8 servings (2 tablespoons each)

1 cup pitted fresh sweet cherries (Bing or Ranier could work)
2 tablespoons chopped fresh basil
2 tablespoons finely chopped green peppers
1 teaspoon fresh lemon juice
¼ teaspoon Worcestershire sauce
¼ teaspoon grated lemon peel
1/8 teaspoon salt
Dash of hot sauce (optional)

Chop cherries to desired coarseness. Combine all ingredients in a large bowl and mix well. Refrigerate at least one hour before serving for best flavor.

Nutrition Facts: (per 2 tablespoon serving) Calories: 15, Total fat: 0g, Sodium: 40mg, Carbohydrate: 3g, Sugar: 3g, Protein 0g.

Recipe courtesy of Northwest Cherries and the Washington State Fruit Commision via ADA Times Volume 8, Issue 4.

Love Your Summer Workout with these 10 Tips

You should take extra care when exercising in warm weather. The following tips will keep you safe in the heat:

1. Exercise in the early morning or after the sun sets, avoiding the sun’s mid-day heat. Or, find a shady new route with Road Runners Club of America (rrca.org), which features running routes around the country via Google maps. You can also log on to online weather sites, which offer local parks forecasts, a fitness comfort indexes, and hourly forecasts to help you figure out the best time of day to get your sweat on!

2. Take frequent rest and water breaks, every 5-10 minutes or so, allowing your body to recover so that you can make it to the end of your workout. Try this: slow down or rest and hydrate between each of your favorite songs. The 10-15 second break will allow you to keep going for the next tune.

3. Drink water before you feel thirsty. By the time you feel thirsty, you are already dehydrated. This is especially true as you get older. Carrying a small water bottle or using a backpack containing a specially-designed water system are two great options.

4. Avoid beverages with alcohol and caffeine because these can cause dehydration. Choose water or a low calorie sports drink.

5. Drink fluids before, during, and after exercise. You know if you are well-hydrated if you have pale yellow or clear urine and if you are using the bathroom every 2-4 hours.

6. Comfort is key. Wear light, loose fitting clothing, made of breathable fabric in light colors so that your workout wear doesn’t get in the way of your workout.

7. Reduce speed or distance as needed. The hotter it is, the harder your body has to work -- so if you normally walk at a 18-minute-mile pace, when the temperature hits 90 you may find yourself having to slow down to a 20. If you have a heart rate monitor, this is the time to use it. Or, try the the "talk test". Recite the Pledge of Allegiance or any nursery rhyme that you remember from your school days. (murmur it under your breath if you're worried about getting funny looks). If you can still hold a conversation, but have to take a few breaths every sentence or so, then you know you are at a good pace.

8. Exercise indoors during ozone alerts, extreme heat, and very high humidity. Enough said.

9. Listen to your body. Stop exercising if you feel chest pain, short of breath, dizzy, lightheaded, weak, very fatigued, nauseated, or that your heart is pounding. Exercising with a buddy is always a good idea in the chance of emergency.

10. Use sunscreen, hats, and sunglasses to protect your eyes, head, and body from the sun’s harmful rays. Make sure your sunscreen is not expired, too!

For more tips on exercise, nutrition, and overall health contact your personal health coach at myGPNS.com.

Adapted from move.va.gov by Coach Katrina Seidman MS RD LDN, NASM-CPT

Sleep Right Tonight and Every Night - by Coach Jared

Seems like many of us, even when we think we’re getting enough sleep, probably are not. Experts say we should have 7.5-9 hours of sleep per night. Some of us get that but might not be sleeping soundly, effectively getting one hour less than the alarm clock shows. Others insist they don’t need that much, but then they wake up and switch on the coffee maker amidst the din of a buzzing alarm clock. And for some of these people the coffee “flows like water,” so to speak, all the way through lunch!

But yes, there’s an ideal range for a reason. Everyone’s needs are a little different. So how can we quickly tell if we’re getting enough sleep? According to sleep researcher and Cornell psychology professor James Maas PhD, if you can relate to any of the following scenarios, you might be lacking some sack time.

• You fall asleep within 5 minutes of your head hitting the pillow.
• You NEED an alarm clock to wake up each morning.
• A warm room makes you drowsy
• One alcoholic beverage makes you feel sleepy
• You sleep more on the weekends than during the week.

Many of you might be sitting there pleased that you didn’t fit into any of those categories. Well if you didn’t, that’s great! But if your nightstand has a bottle of prescription sleep medicine on it then you’re still missing the mark. Not being able to quiet your body and mind enough for sleep is a huge problem. Suffice it to say, this is a normal, natural and mandatory process of the human body that our society and culture is gradually rendering less and less normal.

If you’re among MANY of us who are not sleeping enough, whether for lack of time or lack of ability, there are some natural steps you can take.

• Time “management” is of the essence. Get to bed earlier. There is an ideal time of day for your body to rest. Sleeping later is not usually the answer.
• Before bedtime try to avoid large meals, high protein and high fat foods (like meat), spicy foods, caffeine and alcohol.
• Avoid exercising within 2-3 hours of your desired bedtime. But DO exercise each day, it will improve sleep quality.
• Abstain from computers, television, cell phones and other backlit digital media devices within an hour of going to sleep.
• Quiet your mind with some relaxation exercises before bed. Deep breathing, meditation, yoga etc.
• Drink some herbal tea. Believe it or not, Sleepytime® tea might just live up to its name. Look for herbs like Chamomile, Valerian, Passion Flower and Hops.

Reference: Better Nutrition, August 2011 - “The ABC’s of Getting ZZZZZZZZZs” by Vera Tweed.

Hot Off the Grill: Healthy Summer Recipes

For many of us, warm weather means firing up the grill, which imparts a unique, smoky flavor, to whatever is cooked. Grilling is also a quick, relatively easy cooking method requiring minimal clean up, making it perfect for busy weekdays and relaxing weekends. Try these easy recipes on your family before summer slips away.

Perfect Flank Steak
Serves 5

Ingredients
1 flank steak (~1.25 pounds)
1 tbsp (3 cloves) minced garlic (or more if desired)
2 tbsp soy sauce
1 tbsp balsamic vinegar
1 tbsp Worcestershire sauce
Lots of freshly ground black pepper

Directions
Combine all ingredients into a large zip-top plastic bag and marinate overnight or at least 8 hours.

When ready to grill, remove meat from bag, discarding remaining marinade, and use paper towels to remove excess moisture from the meat. Allow the meat to come to room temperature while you heat up the grill. Grill 3-5 minutes on each side, depending on thickness and desired doneness.

Remove the steak from the grill, and place a piece of aluminum foil on top, allowing the steak to rest for 5 minutes. Slice very thinly on an angle and serve with grilled zucchini (recipe below).

Nutrition information per serving (marinade not removed, so higher in sodium than if drained and dried): 184 calories, 3.6g saturated fat, 470mg sodium, 2g carbohydrate, 24g protein, 57% daily value vitamin B12, 26% daily value vitamin B6, 14% daily value iron, 25% daily value niacin and zinc, 30% daily value selenium

Simple Grilled Zucchini
Serves 5

Ingredients
10 medium-sized zucchini
2 tablespoons olive oil
Salt and freshly ground pepper to taste

Directions
Slice zucchini into long flat strips, about ¼’’ thick. Place into a bowl and toss with oil, salt, and pepper. Grill for about 5 minutes on each side, or until desired tenderness.

Nutrition information per serving: 77 calories, 5g unsaturated fat, 36mg sodium, 455mg potassium, 7g carbohydrate 2.5g fiber 3g sugar, 1g protein, 40% daily value vitamin A, 13.8% daily value vitamin C, 10% daily value magnesium, 16% daily value manganese

UV Protection From the Inside Out

These days sun protection is virtually synonymous with physical barriers to the sun’s rays, mainly sunscreen products and opaque clothing. The FDA, the Environmental Working Group and most other sources for consumer education will list these two factors as primary for protecting skin and preventing disease. However, we are missing from this seemingly simple equation the influence of the human body’s internal ability to protect and take care of itself.

Now let’s be clear. The sun can be strong. People have different skin types, sensitivities and levels of susceptibility to skin damage. There is no replacement for directly blocking the sun’s rays with physical barriers like clothing and sunscreen. But we cannot ignore the fact that the human body is truly expert at protecting itself from external stressors, ie… the sun, to prevent disease. How else have millions of our ancestors across the globe survived for thousands of years without sunscreen? On a daily basis, your body’s natural defenses fight off more foreign invaders and neutralize more potentially harmful agents than you can count! Without these internal measures, I don’t care if you slather yourself in SPF 100 and wear a full body suit at the beach, you will suffer skin damage from sun exposure.

So what aids in our body’s natural ability for sun protection and how can we influence these mechanisms? Certain compounds like antioxidants, enzymes, phytonutrients and minerals function to absorb, counteract and repair the damage caused by sun exposure. They offer an internal protection that may be influenced (get ready for the good part) through DIET!

Yes, here is the concept that constantly gets overlooked. In honor of UV Safety month I wanted to bring it to you. Your body’s innate ability for sun protection may be influenced by the food you eat! Specific nutrients thought to play a part include carotenoids (Vitamin A) like lutein and zeaxanthin, tocopherols (Vitamin E), Vitamin C, selenium and flavanoids (a class of plant nutrients). The following list will shed some light on where to find these nutrients in your diet.

• Carotenoids – dark green leafy vegetables (kale, spinach, collards, chard, turnip greens), zucchini, lettuce
• Tocopherols – sunflower seeds, almonds, olives, pine nuts, mixed nuts, avocado
• Vitamin C – guava, bell peppers, oranges, broccoli, Brussels sprouts, strawberries
• Selenium – Brazil nuts, mushrooms, various types of fish, poultry
• Flavanoids – raspberries, blueberries, blackberries, cherries, citrus fruits, green tea

So when it comes down to it, here is just another way to explain to your friends why you eat so many fruits and vegetables all the time! Not that you needed one.

The Mighty Walnut

A recent research study reported that, relative to its fellow tree nuts, the walnut is the mightiest nut of all. Based on a comparison of antioxidant quantity and potency, walnuts took a landslide victory over almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias and pecans. Walnuts are like the kale of the nut family. Yes, kale is that much better than other vegetables!

So let’s step back a second and take a look at nuts in general. Delivered from nature as a perfectly packaged little food, protected from the elements by a hard shell, all nuts can be considered nutritional powerhouses. As a high quality protein source, they can serve as a replacement for animal protein in a vegan or vegetarian meal. They are packed with minerals such as Manganese, Magnesium, Copper and Selenium, along with B-vitamins, vitamin E and fiber.

However, the nut’s true notoriety, whether positive or negative, usually comes from its supply of fat. This quality makes it one of our more calorie dense foods, causing many people to avoid it. Interestingly, studies have shown a reduced risk for obesity and weight gain in correlation with increased consumption of nuts and seeds. Plus it turns out that this fat, predominantly mono and polyunsaturated, is to thank for all this positive press that walnuts (and other nuts) have been getting lately. You see, the fats in nuts are actually quite delicate, so they come packaged along with antioxidants, which provide protection from environmental stressors like air, heat and light. Of all the nuts, walnuts contain the highest levels of omega-3 fats, which are some of the most delicate fats and thus require the greatest quantity and potency of antioxidants to protect them.

While they are an incredibly healthy food, nuts should be eaten in limited quantities. Stick to a handful a day. Just imagine you had to crack each individual nut out of its hard shell… how many would you eat? That’s how many you should have. When possible, consume nuts raw, not roasted. The heat from roasting may compromise healthy fats while destroying antioxidants and live enzymes. Finally, stick to unsalted nuts. All that salt makes a handful feel like such a tease!

American Chemical Society Report
http://www.eurekalert.org/pub_releases/2011-03/acs-wat030911.php#

A Summer Side to Soothe the Senses

In many of the hottest climates around the world, the overarching theme of the local cuisine is spice! Think Thai, North African or Indian food – all cultures based close to the equator that commonly use a level of spice and heat in their food deemed intolerable by many outsiders. The rationale is that the spicy food makes you sweat, which facilitates cooling of the core body temperature.

In the United States, our hot weather summer cooking tends to take a slightly more straightforward approach. We utilize the cooling and hydrating effects of cold, raw foods like fresh fruits and vegetables to keep us going in the summer heat.

This week’s recipe is the perfect summer salad, primed to take advantage of both these methods. A simple combination of citrus with Bibb lettuce brings a cooling and hydrating effect while avocado provides a dose of healthy fat. As is, this recipe has a slight sweetness that makes it a perfect pair for a hot and spicy main dish. However, the addition of a little cayenne pepper to the dressing will kick it up a notch and bring the soothing properties of this dish full circle. Top it with some grilled shrimp and call it a day… or a warm summer evening!


Mandarin Avocado Salad w/ Lime Vinaigrette

Prep Time: 15 minutes
Yield: 4 side dishes OR 2 entrée size portions

Ingredients
1 head Bibb lettuce, leaves torn
¼ red onion, sliced very thin into rings
¾ avocado, diced
2 mandarin oranges, peeled wedges

Dressing:
1 tablespoon fresh lime juice (about ½ lime)
1 teaspoon tamari
½ teaspoon honey
1 teaspoon chopped cilantro
¼ teaspoon cayenne pepper (optional)
2 tablespoons extra virgin olive oil
Fresh cracked pepper

Combine lettuce, onion, avocado and orange wedges in a large mixing bowl. Combine lime juice, tamari, honey and cilantro in a separate bowl and stir. Slowly add olive oil while whisking vigorously to incorporate evenly. Add cracked black pepper to taste. Pour vinaigrette over salad, toss and serve.


An original recipe by Jared Rice, 2009.

Be an Optimist and Reduce Your Disease Risk

How might optimism work to make people less vulnerable and pessimism to make people more vulnerable to cardiovascular disease? The possibilities divide into three large categories:

1. Optimists take action and have healthier lifestyles. Even more generally, people with high life satisfaction (which correlates highly with optimism) are much more likely to diet, not to smoke, and to exercise regularly than people with lower life satisfaction. According to one study, happy people also sleep better than unhappy people.

2. Social support. The more friends and the more love in your life, the less illness. It has been found that lonely people are markedly less healthy than sociable people. Happy people have richer social networks than unhappy people, and social connectedness also contributes to a lack of disability as we age. Misery may love company, but company does not love misery, and the ensuing loneliness of pessimists may be a path to illness.

3. Biology: the immune system and stress. It has been demonstrated that the blood of optimists has a feistier response to threat (more infection-fighting white blood cells called T lymphocytes produced) than the pessimists. Another possibility is common genetics: optimistic and happy people might have genes that ward off cardiovascular disease or cancer.

Another potential biological path is repeated cycles of stress. Pessimists give up and suffer more stress, whereas optimists cope better with stress. Repeated episodes of stress, particularly when one is helpless, may lead to long lasting inflammation.

Material adapted from Flourish, by Martin Seligman, Ph.D., University of Pennsylvania

Optimize Your Movement to Maximize Your Benefit!

Whether you typically race through your workouts at max intensity, or take your sweet time, research suggests that a little bit of both, interchanging short bursts of high-intensity exercise with an easy, slow pace, might be just the ticket. While this method is hardly new to sport and fitness, a workout with steep peaks and valleys of intensity has come back into vogue for its ability to improve cardiovascular fitness and raise the body’s ability to burn fat.

Past studies have shown that interval workouts can be just as effective, regardless of a person's level of fitness or physical condition. To have the most efficient interval workout, the high-intensity segment should be strenuous enough that a person should be out of breath, while the following slow paced portion should not exceed the time it takes for a person’s pulse to reach its resting rate.

For example, a 30 minute treadmill workout could involve 5-10 minutes of low-moderate intensity warm-up followed by 4-5 interval cycles composed of 3 minutes of low-moderate intensity followed by 2 minutes of moderate-high intensity running, following by a 5 minute cool-down at low intensity. Activity levels during each segment should be personalized based on an individual's fitness level and physical ability. High intensity or vigorous activity is not safe for everyone, check with your doctor first.

Why is interval training so useful?

One advantage is that it enables exercisers to perform more high-intensity activity overall than they could in a single sustained effort. In addition, interval workouts can also add significant variety to a workout routine, decreasing boredom and helping to keep you going back for more!
So whether you commonly exercise short and fast, or longer at a moderate intensity, try to incorporate at least 1 interval type workout into your routine each week. You never know… you just might like it!

Special thanks to contributing authors: nutrition interns Elizabeth Dunwiddie and Meagan O’Brian.

Based on a New York Times article by Peter Jaret, May 2007.
http://www.nytimes.com/2007/05/03/fashion/03Fitness.html?pagewanted=1&adxnnl=1&adxnnlx=1306426018-+Yf44PjqZ/Ijr8wjHrMEMQ

Be Social and Stay Sharp As You Age

As the Baby Boomers generation enters retirement and we approach a novel time in our nation’s existence when there will be more people over the age of 65 than any other age group, just about everyone is searching for the magic method to prolong quality of life as we age. Diet and exercise are always at the forefront of the conversation, but new research is suggesting that social and emotional factors may play a pretty significant part as well.

Scientists have known for some time that social interaction (or lack thereof) may be linked in some way with dementia, chronic disease and risk of early death as we age. But without a clear mechanism or evidence of a causal relationship, the question has always been which one comes first. Does social isolation perpetuate cognitive decline, or does development of dementia hinder sociability?

A recent study in the Journal of the International Neuropsychological Society brings new light to this debate, showing that the rate of cognitive decline in the most socially active older adults was 70% lower than that of their least social peers. The study followed more than 1100 individuals without dementia at onset, average age 79.6, for up to 12 years. By continually measuring social activity and global cognitive function, the results actually conveyed a dose-response relationship between social activity and cognitive decline. Basically, a little social interaction made a little difference, and a lot of social activity made an even larger difference!

So what can we learn from this? While diet and exercise will always be large players in the game of aging well, the more recently revealed mind-body power of emotional and social vitality might have an equal stake. So no matter how busy our lives get and how much our social circles shrink as we age, we all must take the time to be the social individuals we evolved to be: go out with friends, join a local group or club, convene with family and never let go of those that you love and love you.

James B., Wilson RS., Barnes LL. And Bennett DA. Late-Life Social Activity and Cognitive Decline in Old Age. Journal of the International Neuropsychological Society. 2011, 17:1-8.

For more tips on nutrition, exercise, and healthy living, contact your personal health coach at mygpns.com.

Link to article sited above (http://journals.cambridge.org/abstract_S1355617711000531)

The myGPNS Angel

A Recipe To Rev You Up!

While there may be virtually hundreds of energy bar products on the market designed for consumption before or after exercise, sometimes the best and healthiest way to get just what you want is to create your own. The recipe this week is an energy bar specifically designed to fuel your workout. When preparing for an activity involving 30+ minutes of vigorous exercise or 60+ minutes of moderate intensity exercise, the right pre-workout snack can mean the difference between your personal best and a mid-run bonk (hitting the proverbial wall)!

A single calorie-dense square of this bar packs a punch of readily usable carbohydrates from whole grains and natural sweeteners, along with a moderate dose of healthy fat, fiber and protein from flax seeds and sesame tahini. Best of all, they’re small so you won’t feel too full while you’re running. Try one about 60 minutes before your workout and then go burn it up!!

Nutty Carrot Energy Bars

Total Prep/Cook Time: 45 minutes
Yield: 16 bars

Ingredients:
2 cups whole wheat pastry flour
2 cups rolled oats
1 tablespoon cinnamon
½ teaspoon allspice
½ teaspoon sea salt
1 cup real maple syrup
½ cup safflower or canola oil
½ cup sesame tahini
1 tablespoon fresh grated ginger
1 cup grated carrots
¼ cup whole flax seeds
½ cup raisins

Instructions:
Preheat oven to 350 degrees. Combine the flour, oats cinnamon, allspice and salt in a large bowl. Then combine the maple syrup, oil, tahini and ginger in a separate bowl and mix well. Then add the wet ingredients to the dry ingredients and mix thoroughly to remove any lumps of flour. Then fold in the carrots, flax, walnuts and raisins until mixed evenly throughout.

Oil an 8”x8” baking dish and pour batter into dish, being sure to distribute it evenly in all areas. Bake at 350 for 25 minutes. Verify doneness by sticking with a toothpick – it should come out clean. Cool completely in the pan (about 1 hour) before cutting into squares.

Are your work and life in balance?

If you’re feeling overworked and are finding it more challenging than ever to juggle the demands of your job and the rest of your life, you’re not alone! Enjoy these simple tips below for maintaining a balance in your life.

Create routines. A schedule keeps you on track and allows time to complete all the essentials in a day.

Build downtime into your schedule. When planning your week, make it a point to schedule time with your family and friends and other activities that help you recharge.

Learn to say “no.” Understand your limits and learn to say no when you are overwhelmed.

For more tips on work-life balance, nutrition, and exercise, contact your coach at http://www.mygpns.com/ today!

Debbie Fife, MS

Spring Greens Are Here At Last

With the start of spring comes the beginning of the summer growing season for fruits and vegetables. Asparagus is a quintessential sign of spring and serves to kick off this joyous time of year every April. While asparagus can usually be purchased year round sourced from other parts of the world, it tastes best (and it is cheapest) when grown fresh and in season near your home.

This crispy flavorful vegetable is an excellent source of fiber, folate, potassium, Vitamin C and carotenoids. It stands up to a multitude of cooking methods including grilling, roasting, steaming, sautéing or blanching. When purchasing asparagus, the most important thing is to be sure it is fresh! As soon as the plant is cut from the ground a process ensues that converts the sweet sugars in the stalk to starches that provide an unpleasant woody texture – not good eating! Choose asparagus that are a rich green color (unless they are the white variety), have firm stalks and tightly closed tips. If possible, eat your asparagus the day you purchase it, or store it for up to two days. Whether as a simple side or the main event of a spring meal, be sure you take the time to enjoy this fleeting spring vegetable while it’s around this year. Try the simple recipe below to get started!

Asparagus, Peas and Basil

Total Prep/Cook Time: 30 minutes

Yield: 6 Servings

Ingredients:

3 tablespoons extra virgin olive oil

¼ cup finely chopped shallots

2 pounds fresh asparagus, cut into 1in pieces

2 ½ cups fresh (or thawed frozen) green peas

½ teaspoon sea salt

¼ teaspoon fresh cracked black pepper

¾ cup torn basil leaves

Instructions:

Heat a large heavy bottomed skillet (cast iron is great) over medium heat. Add olive oil and cook shallots, stirring frequently about 4 minutes. Stir in asparagus, peas, sea salt and pepper. Cover skillet tightly and continue to cook over medium heat for about 8 minutes, until vegetables are tender but slightly al dente. Stir in torn basil and serve.

Recipe courtesy of Ursula Ferrigno, Gourmet Magazine April 2008 via Epicurious.com.

Eating Right for Life Webinar by Coach Jared

Drinking too much?

Drinking too much alcohol can lead to health problems, including alcohol poisoning, hangovers, and an increased risk of heart disease. This April, during Alcohol Awareness Month, myGPNS encourages you to take this time to educate yourself and your loved ones about the dangers of alcohol abuse.

Warning Signs of Alcohol Abuse

If you answer “yes” to any of the following questions, you may have a problem with alcohol:

• Do you drink alone when you feel angry or sad?

• Does your drinking ever make you late for work?

• Does your drinking worry your family?

• Do you ever drink after telling yourself you won’t?

• Do you ever forget what you did while drinking?

• Do you get headaches or have a hangover after drinking?

To spread the word and prevent alcohol abuse, myGPNS is joining other organizations across the country to honor Alcohol Awareness Month to prevent alcohol abuse in our community. If you are drinking too much, you can improve your health by cutting back or quitting. Keep track of how much you drink, avoid places where overdrinking occurs, and find new ways to deal with stress. If you are concerned about someone else’s drinking, offer to help.

For more personalized health information, visit myGPNS and contact your personal health coach.

The Higher Purpose of Spring Fever

Spring has sprung …on paper anyway. This past Sunday marked the official first day of spring. And while many of us are still enduring winter storms, or forecasting them, most of us have had at least one or two days of sun and warmth to whet our appetites for spring. Inevitably the longer, warmer, sunlit days stir something within us. We feel a heightened sense of energy and vigor, commonly accompanied by a playfully positive mood and overwhelming desire to be OUTSIDE. This concept of “spring fever” is not without purpose. This is nature’s way of luring us out of our winter hibernation, spurning us to get active and start moving more while igniting the natural process of shedding those extra winter layers (pounds), also known as getting bathing-suit ready! (Alternative evolutionary interpretations involving sexual activity will not be discussed here.) This time of year feels like a celebration because it IS a celebration. After the long months of winter we can finally go outside and enjoy the beauty of nature as nature intended.

Connect with your body and mind this season and let yourself follow those sun-born desires to be outside and active! Whether you’ve been exercising indoors all winter, or waiting for the weather to turn to get going (as I know many of you have), get outside this week and set the foundation for a long season of outdoor fitness and optimal health!

Here are some fun suggestions to get you started:

• Take a walk at dusk. The coolness of early evening and low sunlight make this a perfect time to share with your significant other, or man’s best friend. Keep a brisk pace, aim for at least 30 minutes or 2+ miles.
• Go for a hike or trail-run. The excitement and beauty of a nature trail keeps the brain occupied and allows most individuals to exercise longer with less perceived effort. Try a new one in your area each weekend!
• Ride a bike. Any bike! Whether you’re “cycling” or just taking a leisurely ride on the old banana seat, choose a destination or map a route for yourself ahead of time. Perhaps ride to a local park or city-center and take in the sites. Or even better (if possible), bike to work!
• Sign up for a walk or race. Setting an intention and a goal for your exercise program can be a great motivator and will provide ample gratification upon completion.
• Organize a pick-up game. You’re not the only one feeling the pull of the sunshine. Organize some family and friends for a pick-up game of your favorite team sport: basketball, football, softball, tennis, badminton, Ultimate Frisbee or whatever you like!
• Take yoga outdoors. Barefoot in the grass may be the way that yoga was meant to be done. In the studio we are missing that one crucial aspect of the ancient practice, physical connection with the earth. New research suggests that “grounding” ourselves to the earth more regularly may provide a myriad of health benefits.
• Have a catch! Yes, for many, spring means baseball in the backyard. But this is not limited to being a father-son activity any more. There are a variety of ball games available for people of all ages and abilities. Stop by your local sporting goods store and pick one out!
• Hit the links… and WALK the course! Golf can be an expensive sport, so hurry up to catch some gorgeous spring weather at a winter rate.