CSD Zoomers Fitness Class
Group Fitness for
Active Adults
Monday's @ 3:30pm !!
Fit for Life Summer Fitness Challenge Started May 20th 2013.
We have our sexy jeans all picked out, we have our meal plan and workouts for 12 weeks. We are set!!!
You will drop two pant sizes if you follow the plan of attack!
ALSO - There is always time to still join… I turn no one away!!!
Send me an email or facebook post and let me know you are interested…..
Some of things we are talking about is how to be the best you. How to be a Fit female or male.
Here are few ideas Rachel Crosgove – Drop two sizes!!
10. Eliminate Crabs (not carbs) and surround yourself with supportive people! |
13. Manage Your “Tub of Stress”! Think of stress as a tub of water. How much goes in and what do you do to empty the tub? Or does it just over flow….? |
14. Put an end to body bashing and instead celebrate your strengths! |
Kids hip hop, Gymboree style class, Seniors Tia Chi, walking and nutrition and Pilates....
Watch the HCSD newsletter for times and dates!!!
Classes start Monday May 6th 2013 at the CSD - 3:30pm
($5 a class)
Call for details - Patty - 760-951-3508
Nutrition: It’s just good chemistry: Some foods do the body much more good when they work as a pair.
Batman and Robin, Thelma and Louise, Brad and Angelina. Some pairs are just meant to be. The same holds true for various foods. Over the past few decades, nutrition scientists have produced a dizzying amount of data on the healing powers of individual food components such as lycopene, vitamin D and omega fatty acids. Lately, however, the white coats are catching on that such molecular marvels often have an even stronger impact when they’re not working alone.
Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits. Iron-rich lentils get a boost from a dash of lemon. As a duo, spinach and blueberries make muscles work better. It’s like adding one plus one and getting four: The total is greater than the sum of the parts. To get more nutritional bang from your meals and snacks, pair up these power foods:
Avocado and Kale
You may want to bid adieu to those bland (and often sugar-infused) fat-free salad dressings. A 2012 study by scientists at Purdue University determined that pairing a vegetable salad with a source of fat bolsters our absorption of important fat-soluble antioxidant carotenoids such as beta-carotene in carrots, lycopene in tomatoes and eye-protecting lutein in dark, leafy greens like spinach, kale and Swiss chard (Goltz et al. 2012). The researchers also found that monounsaturated fat was the most effective form of fat for increasing uptake. So gussy up salads with monounsaturated-rich foods like avocados, extra-virgin olive oil or a sprinkling of nuts.
Greek Yogurt and Hemp Seeds
Eating before bed may not be so bad after all. A 2012 Medicine & Science in Sports & Exercise study determined that ingesting a dose of protein 30 minutes before bedtime helped promote muscle recovery in those who exercised earlier in the day, even if protein and carbohydrates were supplied immediately after exercise (Res et al. 2012). Strained Greek-style yogurt has twice as much protein as traditional yogurt, while up-and-coming hemp seeds (aka hemp hearts) contain more protein—about 10 grams in a 3-tablespoon serving—than other seeds, making this pairing an ideal nibble before you call it a night. Be sure it’s plain yogurt to avoid unnecessary sugary calories.
Spinach and Blueberries
Popeye was right: His favorite food could be the secret to a stellar workout. It turns out spinach might help you sail through a tough training session, say Swedish researchers. They found that the nitrate present in certain vegetables like leafy greens and beets helps muscles work more efficiently during exercise, potentially making those indoor cycling classes seem less arduous (Larsen et al. 2011). Further, the payload of antioxidants in blueberries has been postulated to ease muscle oxidative stress and inflammation in response to exercise (McAnulty et al. 2011). To load up on both prior to hitting the gym, try whirling up this tasty smoothie:
Salmon and Tomatoes
Consider bejeweling your salmon with a tomato sauce. A Spanish study published in the European Journal of Nutrition reported that women who consumed an omega-3–enriched tomato juice for 2 weeks experienced a greater decrease in certain compounds such as homocysteine and intercellular adhesion molecule 1 (ICAM-1), which are thought to play a role in the development of heart disease, than those who consumed tomato juice without the omega infusion (García-Alonso et al. 2012). The researchers suggested there was a synergy between the omega-3 fats and the phytochemicals in tomatoes. Data suggests that beyond being a champion for heart health, these omega-3s—found in fatty fish like salmon, sardines and trout—may stimulate muscle protein synthesis, helping to increase lean body mass (Smith et al. 2011).
Butternut Squash and Black Pepper
Black pepper improves the intestinal absorption of beta-carotene, according to an investigation published in the Journal of Functional Foods (Veda & Srinivasan 2009). Ginger and capsaicin, the phytonutrient found in cayenne and chili powder, were also found to be effective. Abundant in sweet potatoes, carrots and butternut squash, beta-carotene functions as an antioxidant to help knock out cell-damaging free radicals. Additionally, beta-carotene is converted to vitamin A in the body to support healthy bones, skin, eyes and immune systems.
I want to talk about Pinterest Workouts/ Exercises and Fitness subjects. As great as the internet is – it is also dangerous when used incorrectly.
This weekend my Chelsea and Nicole came to visit. We were talking worked outs, fitness, vitamix and so on…….
Then they asked me to look at their Pinterest “Fitness Boards” and give them thumbs up or thumb down on what they pinned. What I found was scary to say the least!!! Though there were great and fun (and effective) workouts/exercises, the majority were DANGEROUS – SILLY – WRONG/not effective – higher risk than benefit - Circus like – Show off’ie - and so on.
Exercise is simple –(KISS), I know we get bored or we are looking for that SPECIAL exercise that will give us a smaller/larger butts and/or six pack abs….. BUT!!!! …..
Use common sense when looking for the latest and greatest workouts. If it feels wrong, hurts, or just doesn’t make fitness sense – don’t do it.
BEWARE of high repetition exercises that only focus on one muscle group (squats). BEWARE of the 30 day - 90 day challenges. BEWARE of the workouts that only focus on one type of training – intervals, bodyweight etc. You need to switch it up – add weights, do cardio as well as endurance, flexibility and functional training. Remember Cross Training!!! Bike, Swim, Weights, Yoga…… change it up to avoid injury.
Ask yourself why? What do you want to accomplish? Is it effective – can I do it correctly using good form – why are you doing it? Spot reduction doesn’t work. The majority of great results happen with diet and great DNA. Those models look that way – because they were born that way. Unless they are a body builder – chances are they genetically develop muscle better than most, they were born with flat abs and that wonderful butt (more than likely they didn’t earn it ALL in a gym).
Mature Adult/SilverSneakers - Fitness classes are starting at the Helendale CSD -
Coming soon - SilverSneakers
call for details
Patty
Zumba Gold
Wed at 4:00pm-4:30pm - no change
Just checking on to say "thanks". I appreciate all your support and hard work. I can't believe it is Mid Feb already..... UGH!
Looking out my window - it looks like snow - feels like snow. But that will not stop us from attending the Sat Boot Camp class...
NO EXCUSES!
Patty!
Fiber Filled Foods - Feel Full and Satisfied Longer After Eating
Fiber! Roughage! Bulk! We've all heard of these words, but do you really understand how important they are and what they mean? We all know that consuming foods rich in fiber is not only good for you, but do you know why fiber is so good and why we should be eating it daily and often?
Did you know that you should have between 1-3 bowel movements a day? You weren't aware of this? Well, you should be since if your intestines don't pass the food out of your body, you can suffer from constipation, issues with bloating along with stomach pains and aches. Your body knows what to do with food, but you've got to help yourself out to make sure you're operating on premium fuel!
Fiber is rich in both taste and benefits. They may assist in:
- Decreasing cholesterol levels.
- Treating and the prevention of constipation.
- Protecting against certain forms of cancer.
- Possibly decreasing the risk of diabetes.
- Decreasing the risk of cardiovascular disease.
- Fighting obesity.
The Difference Between Soluble and Insoluble Fiber:
Soluble Fiber (dissolves in water) - can assist in lowering blood pressure, cholesterol levels and glucose levels.
Insoluble Fiber (doesn't dissolve in water) - can greatly assist those who frequently experience constipation and can assist in increasing your stool bulk (this is a very good thing).
Our fiber intake should be at least 30 grams a day, but most Americans consume far less than half. To help you get in more fiber will less excuses, here is a fun and easy list for you to use.
List of Foods Rich in Fiber:
Beans - are high in fiber, iron and protein and low in carbs which makes beans very tasty and very filling! Beans from pinto, black, red, lima and kidney just to name a few are great by themselves, or with a ¼ cup of rice. A cup of these powerhouse beans yields at least 11 grams of fiber for most types.
Berries - are not only great for smoothies, cereal, yogurt or as an easy and quick snack. Berries, due to their tiny seeds, are higher in fiber than most fruits which includes strawberries, raspberries, blackberries, blueberries and can be consumed fresh, frozen, canned and dry which makes them a great treat year round. 1 cup of berries yields between 3-10 grams of fiber.
Dried Fruits - including raisins, figs and prunes, yields 2-8 grams of fiber while other fresh fruits (bananas, apples, oranges and pears) have between 3-6 grams of fiber per serving.
Whole Grains (not to be confused with whole wheat) - include the seed in its entirety with none of the precious vitamins, minerals, fibers and protein being lost, bleached or stripped in the process. Whole grain can be used as pilafs, in salads, crackers and breads as well as in your main dishes and side dishes. Fun Fact: Did you know that popcorn (the kernels) is considered a whole grain food? Just make sure to choose the fat free version instead of the movie theater butter style! Everything from quinoa (my favorite), millet, wild rice, brown rice and bulgur to whole wheat pasta can give you a happy 3-5 grams of fiber per serving.
Green Leafy Vegetables - your parents were right about vegetables. They are awesome and good for you too! These super foods are rich in color, taste, vitamins and minerals. All green leafy vegetables can be used in salads, steamed or consumed as a quick snack or in lieu of bread as a breadless sandwich for those trying to cut back and reduce their starchy carb intake. Green leafy vegetables, including mustard, collard, turnips as well as spinach and card will give you 4-5 grams of pure fiber and are very low in carbs.
Other Green Leafy Vegetables - including kale, broccoli, cabbage, cauliflower and Brussels sprouts are also packed with 3-6 grams of fabulous fiber in only 1 cup and have been emphasized for their cancer-protective benefits. These greens can be served raw, steamed or cooked as well as used in stir-frys, salads and quick snacks.
- Potatoes - now that I have your attention, I'm sure you were wondering where potatoes fit in with high fiber foods. To get the most fiber out of the potato family (russet, red and sweet) make sure you always eat the entire potato, including the skin. A medium potato will give you 3-4 grams of fiber and remember, no frying!
- Other Veggies - including seaweed, jicama, Asian pears, guava (raw), persimmons, edamame (frozen) and hearts of palm (cooked) provide between 4-6 grams of fiber per serving.
Squash - from summer, hubbard, zucchini, spaghetti, acorn and crookneck, squash is a tasty flavorful food that is not only pleasing to the taste buds but is also pleasing visually in their colors and textures. Squash is awesome in salads, casseroles, soups and stews as well as grilled.
Nuts and Seeds - are packed with fiber, but watch out as they can and usually are high in fat also which means more calories. Nuts and seeds can be a quick protein and fiber snack (a small handful) and can be used in salads, yogurt and in both hot and cold breakfast cereals. From sunflower seeds, almonds, walnuts and so many others, nuts and seeds are a quick pick-me-up, which is great when you're short on time and feeling a little hungry.
Now, please keep in mind that although there are many other foods that are rich in fiber and that only a small amount have been listed here, my goal is to give you options that maybe you hadn't considered before and to assist you in increasing your fiber intake.
