RAISES $300 DOLLARS FOR THE BC SPCA

The 2013 Ten Pound Down Challenge was another success and we managed to raise more money for my favourite charity the BC SPCA.  Congratulations to all those who took part and have a great summer!

 

 

 

 

 

                                         

WELCOME CHALLENGERS!

                                                                    

Almost 40 challengers have weighed in and we have quite the event and even though we won't be having as many activities we will still be doing power walks on Sunday's 11-12pm at the Kitsilano Community Center so join us if you can. 

Focus on your fitness and making good dietary choices and the pounds should just melt off!  Weigh out will be June 16th at 11am so good luck everyone.  And don't hesitate to contact me if you have any diet and/or exercise questions.  And don't forget to put those stars up on the sticker board every time you lose a pound.

 

SUCCESSFUL AGING

Edna Levitt Personal Trainer at 72.

Successful Agers are referred to as people with better than average physiological and psychosocial characteristics in late life and healthy genes (Rowe and Kahn 1987). The current life expectancy in most developed countries is 80 years old.  By the year 2030 one quarter of the population in these developed countries will be over the age of 65.  This means that many are now entering into their 50’s and, according to the US General Surgeon, 1/3 – 1/2 of this population engages in no leisure time physical activity at all.  A powerful motivator for many in their 50’s has been vanity, looking and feeling good, but as the years advance vanity no longer is the primary fitness focus. Independence, defined as caring for oneself without assistance or aids, like walkers, scooters and canes, and remaining emotionally optimistic about life becomes the primary focus as we enter into our 70’s and 80’s.  Being and remaining physically active throughout one’s life is the key to successful aging.

COMMON MYTHS ABOUT PHYSICAL ACTIVITY AND AGING

Myth 1:  You have to be healthy to exercise.

Physical activity can improve quality of life and may be most effective for those suffering with chronic health conditions and disease.

Myth 2:  I’m too old to start exercising.

Physical activity can benefit individuals of all ages including those as old as 90 or 100 years of age.

Myth 3:  You need special clothing and equipment.

Safe and effective exercise can be performed while wearing comfortable street shoes and loose-fitting everyday clothing.  Inexpensive equipment such as elastic bands and small portable dumbbells can be used for effective strength training.  

Myth 4:  No pain, no gain.

It is now recognized that physical activity does not need to be strenuous or exhaustive to provide significant health benefits.

Myth 5:  I’m too busy to exercise.

Exercise can be easily built into daily activities such as shopping, gardening and household chores and done any time of the day.

Fauja Singh, 100-yr-old Briton, becomes the oldest marathon runner .

      EXERCISE COMPONENTS FOR OLDER ADULTS

Resistance Training: Using weights, resistance bands or body weight to perform exercises that help improve the function of the skeletal muscles.  The goal should be to target most muscles groups during a training session and to train 2-3 times a week.  Benefits include reversing sarcopenia - muscle weakness, improving bone health, postural stability, increased range of motion and flexibility, decrease body fat mass, and maintain metabolically active tissue in healthy older adults.

Cardiovascular Training:  Activities such as biking, swimming, walking or jogging can help improve the function of the heart, lungs and vascular system.  The goal should be to perform these activities most days of the week for a minimum of 60 minutes. They can be divided into 10-20 minute increments throughout the day.  A minimum level of aerobic capacity is necessary for older adults to continue independent daily functioning.

Balance and Coordination:  Good balance and coordination are essential to the successful performance of most activities of daily living as well as a number of recreational pursuits.  Adding activities that challenge balance and compound movements can reduce the number of falls which pose a serious health problem in North America.

Flexibility:  Declines 20 – 50% between ages 30-70 years of age. Loss of flexibility includes reduction in daily tasks, prone to injury to joint or muscle crossing the joint as well as likelihood of falls from loss of balance and stability.   The goal should be to stretch most major muscles 3-5 times a week.

Proper Warm Up and Cool Down:  Done before and after physical exertion to prevent lightheadedness, injuries and reduce fatigue.

THREE BEAN SALAD

Eden's garbanzo beans ( drain and rinse )
Eden's kidney beans
Eden's black soya beans
1/2 cup chopped green onion
chopped med zucchini
chopped  med yellow pepper
chopped med red pepper
1 cup chopped grape tomatoes
sliced black olives ( drain and rinse )
diced old cheddar cheese
1/2 cup minced cilantro
1 tsp crushed red peppers
olive oil
generous dash of salt and pepper

No.#1 Weight Loss Activity!

Power Walking is one of the easiest, least expensive, most convenient and just about everyone can do it, fitness activities.

Lipolysis is a process in which our body mobilizes stored lipids (fat) and uses it as a source of energy.  But in order for this to happen oxygen needs to be present. During activities, such as running, we tend to require much more oxygen so the body is forced to use both lipids and stored glycogen.  Walking is far less demanding and therefore we generally get all the oxygen our body requires to primarily burn stored fat.

Plan a long walk, at least 40-60 minutes, wear the proper footwear, consider safety or bring a friend, and try and keep your pace at a moderate speed.  You can use your heart rate as a guideline (120 beats per minute is a great pace).

So walk off those extra pounds, stay injury free and enjoy the lovely fall weather which is ideal for those long street hikes with a friend.

Can Adrenal Fatigue be making your fat?

Constantly feeling exhausted, unmotivated, depressed, irritable, can't shake those extra pounds or always fighting a bug of some kind? Well you might be suffering from "Adrenal Burnout".

Today's world is extremely demanding! Juggling a career and family, dealing with the state of the economy, constant noise and air pollutants while trying to have an exciting life of some kind. Basically - we want it all!  But it does not come without a price! Our poor adrenal glands end up in constant overdrive which eventually robs us of our health.

These two little glands, situated on top of each kidney, are responsible for the strength of our immune system, normalizing blood sugar and regulating blood pressure.  But unfortunately, when we are needing to rest them, most reach for stimulants and end up burning these glands out more, leading to serious illnesses like cancer.

Take care of your adrenal glands by first recognizing when they have had enough.  Even a string of job interview rejections can lead to burnout.  Next, focus on a nutritious diet and regular, moderately intense exercise.  Finally, consider relaxation therapies so that you can handle stress more positively, like yoga, cognitive behavioral changes, breathing exercises or somatic-contraction therapy.  If you are considering a detoxification program just be aware that "toxin release" is quite a stressful event for the body and side effects may be very unpleasant.  I would suggest holding off until you feel your strength return.

They say that very few people fully recover from "Adrenal Burnout" as, in some cases, it may take years to bounce back.  But can you imagine feeling that healthy freedom once again.

For more info visit: http://www.womenlivingnaturally.com/articlepage.php?id=6

UNBELIEVABLE PAIN RELIEF!

Recently I had some dental work done which left me with a disturbed Trigeminal nerve on the right side of my face. Symptoms included pain, a horrible burning sensation all across the side of my face where a new crown was placed and of course emotional episodes most likely due to the irritation itself..  It turned out that the crown was insufficient and had to be replaced but all the extra procedures only elevated my problem.  I also discovered that I was having bad reactions to both Tylenol and Advil and I desperately needed something to manage the pain.

I've had 15 years experience as a Health Consultant at "The Garden Health Foods" in Vancouver and have recommended thousands of products for every condition under the sun.  So believe me when I tell you that I have never had something work so quick and so well for pain relief like Curamin.  Within a few hours my pain subsided and a week later the nerve finally calmed down so that the new crown could be replaced.  Though, following the seating of the new crown, the joint did experience a flare up. So I just took a few CuraMeds 375  ( part of the product line) and felt relief within an hour.

I'm usually pretty skeptical about natural health products, as many claim to do and be something they actually are not but this one is a winner!
( 2011 Vity Awards )

http://www.curamin.com/

EXERCISING IN THE HEAT!

Yeah!  It's summer!  And for all of you who love training in this fantastic weather here are a few tips to make it the best experience ever!

1)  Use water-based sunscreen as oil-based can retard sweating and increase your risk of overheating.

2)  Wear loose fitting clothing that can wick away sweat from your skin and allow the heat to escape.  (Dry-fit or Cool Max are excellent examples and to keep them smelling fresh just soak them in baking soda once in awhile)

3) Never exercise in temperatures above 85 Fahrenheit or 30 Celsius with the humidity being over 92% unless you are acclimatized to train in this environment.

4)  Stay hydrated by drinking at least 8oz's of water for every 15 minutes of exercise.  And splash cold water on your skin to help reduce your core temperature.  Avoid taking salt tablets.

5) Pay attention to warning signs of heat stress, heat exhaustion or heat stroke. (short labored breathing, parched feeling in the mouth, blurred vision, sensations of burning muscles and lungs, dizziness, nausea and possible sequences of irrational thought and action).

The right shoe!!

Never underestimate the value of wearing the right pair of athletic shoes.  Twice I had made the mistake of selecting the wrong shoe and twice I had developed an injury that was quickly resolved when I returned to wearing the right shoe for me and my sport.

There are many different types of sports shoes so finding a professional, who can help you choose the right type of shoe, would be your best first step.

Visit a shop that deals solely with athletic shoes and let them examine your gait in order to determine whether you pronate, supinate or just need neutral arch support.

The Saucony Progrid is an excellent shoe for those with a slight pronation and who love to run regularly, longer distances.

Visit Forerunner at 3504 4th Ave Vancouver BC for the best athletic shoe advice and service.

Don't do this to your fish!

Okay, so we all know that eating fish has ton's of health benefits, like lowering our risk for cardiovascular disease, reducing some cancers and improving our brain function but did you know that if you fry your fish you can pretty much say good bye to all those health benefits!  The frying process can completely destroy the EPA and DHA omega 3 fatty acids which most people are not getting enough of in their diet.  So if want the most out of your fish dish try lightly searing, broiling, baking or sushi raw and skip the battered and high temperature fry up.

Try sprinkling some powdered fennel seed or cardamon spice on your fish and broil it long enough to cook through but not dry up.  I've always said that when I can smell the fishing cooking, it's done. Though I can't stand fish that's too dry and you may enjoy it a little more cooked, so do check it with a fork.

Can Chocolate Really Be Good For You?

According to a recent study on the metabolic effects of dark chocolate consumption, dark chocolate helps to ease emotional stress.  "Most of chocolate's healthfulness comes from antioxidants that reduce the everyday oxidative stress on our bodies," write David Joachim and Andrew Schloss, co-authors of The Science of Good Food (Robert Rose.) They write that the health-promoting antioxidants in chocolate are called polyphenols.

Studies have shown that these compounds can increase blood flow and make blood platelets less sticky. Flavonoids, a subclass of polyphenols that are found in cocoa solids, protect the heart, according to several studies. It seems that these compounds act like scavengers with antioxidant capacities. In one study of 34,000 post-menopausal women who consumed flavonoid-rich food, 22 percent had a lower risk of developing heart disease.

Darker chocolate has the most flavonoids and to capitalize on the health benefits, chocolate manufacturers now list the amount of cacao in a bar. Look for at least 70% to get the most benefit from a bite. Generally speaking, the more bitter the chocolate, the higher the amount of antioxidants. But more important is the fact that the higher the cacao content, the lower the sugar content in the chocolate.

Dark chocolate protects against high blood pressure, too. According to a study published in 2007 in the Journal of the American Medical Association, dark chocolate may actually help to lower blood pressure.

In one study of people who were under a lot of stress, it was found that eating about an ounce and a half of dark chocolate a day for two weeks reduced levels of their stress hormones. This gives scientific support to what chocolate lovers have always called "the chocolate cure" for everything from bad moods to PMS.

Up until recently, the last pro-chocolate person you'd think of was a dentist. But last year, Dr. Linda Niessen, a dentist from the Baylor College of Dentistry in Texas, identified the tannins present in chocolate to be beneficial to dental health. She explained that the tannins stop the action of the bacteria on the teeth, thus stopping cavities in their tracks.

So can a chocolate a day truly keep the doctor away? The truth is, it's really too early to tell for sure, but the evidence so far is overwhelmingly favoring dark chocolate as a healthy food.

http://www.torontosun.com/life/healthandfitness/2009/12/10/12109496.html

The best breakfast on the planet!

This low glycemic (GI), easy to make and great tasting breakfast cereal is the bee's knee's.  Just bring to a boil 2/3 cup of water, add a pinch of salt and 1/4 cup of steel cut oats, cover and simmer for 10-20 minutes.  Try soaking it over night to cook faster or prepare a larger amount and store it in the fridge for a couple of breakfast meals.  You can also add a pinch of ginger to boost the taste and improve digestion.

My favourite toppings include 1/4 cup of wild berries or a tbsp of sweetened dried cranberries or apple cubes and cinnamon with a splash of 2% milk.  You can also add soya milk or rice milk or yogurt just as long as you're not adding too much sweetness as that will bump up the GI of your breakfast.

If there was ever a breakfast of champions this is it!

(Have any wonderful breakfast idea's that you want to share?  Just add them to the comment box below)

TPD CHALLENGERS APRIL 2011



click the comment box for more success stories



Congratulations to all the TPD Challengers who stayed focused and worked hard to achieve their goals.  27 participants weighed out and a total of 189 lbs was lost...Bravo!  The program was much more demanding this time with 2 scheduled sweat producing exercise sessions per week.  As well, over $600 dollars was raised for the BC SPCA!

Stayed tuned for the next TPD Challenge coming soon!

TASTE THE DIFFERENCE OF A REALLY GOOD OLIVE OIL

The right tasting salad dressing can make or break your fresh vegetable enjoyment so it is important that you use a good tasting, quality olive oil.  Read the labels to identify if the oil is a first cold pressed extra virgin olive oil.  You can really taste the difference, not the rancid flavor a lot of lower quality olive oils have. Press fresh garlic in the oil and drizzle it over salads and you'll never go back to premixed salad dressings again.

Another salad favourite is balsamic vinegar and again the right pick will decide the success of your fresh vegetable dish.  When choosing a good quality balsamic vinegar look for 6-12 year aged.  The taste is much more than just the acidic taste of vinegar.  Mix it with a lovely olive oil and you'll be in flavour heaven.

Here are a few excellent choices you can purchase locally:
Olive Oil:   Krinos (IGA)    Mastrodonato and  Italissima (Capers Whole Foods)
Balsamic Vinegar:   La Molisana (Capers Whole Foods)    Lucini Italia (IGA)  * note they can be expensive

(Have an olive oil or balsamic vinegar you love please add it to the comment box below)

QUINOA FESTIVE SALAD!
My favourite recipe!  All you need is:

2 cups of cooked quinoa grain
1/2 cup of shelled fresh english peas
1/4 cup chopped green onion
1/4 cup chopped celery
1/4 cup dried sweetened cranberries.

Mix all these ingredients in a bowl, add a dash of salt and pepper, chill and serve.

I think it's working I'm down 12 pounds in just 4 weeks!

The end of February, I cut out meat from my diet. That is red meat and chicken. I am still eating fish. I also eliminated bread during the week and only eat it on weekends. A special type of bread being "sprouted" and only 2 slices on Sat. and 2 on Sunday. I eliminated most dairy products including cheese. If I have yogurt, it's plain. I also eliminated all refined sugar. I only have sugar from the fruits I eat which includes lots of berries. I also don't eat tropical fruits right now since they do have a higher sugar content as well as green grapes. I am eating more green leafy vegetables in general which includes lots of spinach and brussel sprouts. I also love avocados and eat 1/2 of one with my omlettes or in a salad. I also cut down my portion size and try to eat slower and not so fast. No second helpings!!!

BREAKFAST: Monday to Friday, I eat a special concoction I prepare and received the recipe from a couple that operate an organic farm outside of Kamloops called Suede Hills Organic Farm. Check out their website which is great information.
I have a mid morning snack - usually a piece of fruit - grapefruit or apple
LUNCH: Salad of mixed greens or various beans usually chickpea, with tabouleh and a small piece of salmon or a hard boiled egg
SNACK: 10-12 almonds or a piece of fruit
DINNER: small piece of fish with various mixed vegetables. Lots of green usually spinach, green beans or squash
If not fish, then a 2 egg omlette with fresh spinach, mushrooms, chopped onion and garlic
Also usually eating hummous every day which I love!
BEDTIME: I take my 2 "Happy Pills" which are pure alphalfa pills with water

I am drinking more water; as well as my San Pellegrino sparkling which I love and I still do have 1-2 cups of coffee max. each morning with some creamo. In February, I did a PH balance test and I was off the chart. I'm in my early fifties and for me this was a wake-up call since I was a person who worked out on a regular basis for over 20 years. The last 2 years, I've had a lot of stress in my life, seperation from my husband (soon ex) and then the death of my father and then I bought a house which I totally gutted and I'm renovating still. This all happened in 1 year! My job is also stressful but I am managing it in that I joined your class!  And I love the bootcamp sessions the most!  I really feel like I have a lot more energy!

EM

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EVEN MORE WEIGHT LOSS TIPS !

Too busy to get to an exercise class?  Eating poorly and out a lot?  Feeling sluggish, lazy and unmotivated?

Well don't beat yourself up!  This story has been told a million times by a million different people because everyone has a busy life.

Here are a few suggestions that may help boost your chances of weight loss success.

1)  Use free time wisely by cutting up veges for salads,  precooking chicken, fish or meat so it can be easily reheated for meals.  Visit the Deli at Capers for quick healthy food.  Buy smoothie ingredients like Vega protein mix, frozen berries and 2% milk to blend up for a quick and healthy breakfast.

2)  Skip the TV, crank up your favourite tunes and do the Home Boot Camp exercises.  Easy to do, no fancy equipment necessary and get through the collection 3 times doing 15-20 repetitions per exercise and you'll work up a sweat and feel great.  The shoulder hold involves slightly pulsing the arms for 2 minutes then release. Exercises #2,#3,#4,#5 are alternating while exercise #1 is a single side at a time.

3) Walk as much as you can!  This basic, easy to do and enjoyable exercise is finally getting it's spotlight with almost every fitness magazine singing it's praises.  It is one of the top weight loss activities of 2011.

Ever need a personalized workout program e-mail me at tenpounddown@gmail.com and in just one session you'll have it.

FANTASTIC DISCO FUN!

The Saturday night aerobics was jam packed again as we shook our booties for an hour straight!  Oh Yah!  Did we sweat off those calorie! Two more weeks to go and  already someone is down 12 pounds!  Wow!!
I'm sure if the pound's don't go down your fitness level will definately be moving on up!

GO CHALLENGERS GO!!!

GET RESULTS AND STAY MOTIVATED!

It's not unusual for thosing working towards weight loss to put alot of effort into their goal, get some great results then start slipping back into bad habits sabotaging themselves. 

First  Congratulations if you are seeing the numbers on the scale go down ! So now think lifestyle change and start focusing not only on making physical activity a part of your routine but also on how you can change the way you feel about food.  Remember there is nothing rewarding about treating yourself to a bunch of junk food and gaining back all the weight you've worked so hard to lose.
 
Second  Patience as you see your efforts manifest themselves into a smaller you.  Some days you will feel like your getting nowhere and some days you will feel victorious!

Third  Sometimes the scale is not the measure of your success. Perhaps your clothes fit better or you have more energy or your able to climb more stairs.  When you choose a healthier lifestyle you become a better you!  A better you is a happier you!  And you derserve to be happy!!

BOOT CAMP BLAST!!!
What a fantastic work out this  early Sunday morning at the Kitsilano Community Center Park!  We ran drills, did calisthenics, aerobic moves, light jogging and even played tag.  It was a blast watching everyone scramble like kids so they wouldn't get tagged. What a great work out!
A lot of calories were burned during this session!  Bravo everyone!!!!!
Only three more weeks to go!