Logo

Newsletter Archives

 

The Weight is Over - August 2007

Happy 1st Anniversary!!

Can you believe it's been one year since we started our little newsletter? Since then, we've grown exponentially reaching people in all different walks of life and right around the world! It's amazing...and I look forward to growing more and more. Please share this newsletter with your friends and family who are looking to live a healthier lifestyle.

This month's newsletter includes information on one of my favorite berries of the summer - the blueberry. Also, we include a short article on "Pain free Knees" and lastly, I'm including a recipe for a bruschetta that is a big hit at potlucks and dinner parties! Enjoy!

What have I learned in 40 years?

I've been asking myself this all month . On September 2, I'll turn 40 . Yes, I know that 40 is the new 30...and that it's no longer considered "old" (unless you're a teenager who refers to it as being ancient as my son did) - but it certainly seems to be a thought provoking upcoming birthday for me.

Here are some of the things I have learned...not necessarily original, but true to me nonetheless.

I've learned that:


  1. Every day I get out of bed is a good day;
  2. Change takes courage;
  3. There is always more to learn;
  4. there's a difference between being genuinely productive, and just keeping busy;
  5. it's often more difficult to be than to do;
  6. it's taking me a long time to become the person I want to be;
  7. you can keep going long after you think you can't;
  8. either you control your attitude or it controls you;
  9. there are people who love you dearly, but just don't know how to show it;
  10. credentials on the wall do not make you a decent human being.
  11. Quiet reflection feeds the soul.
  12. There's a gift in every lesson of life;
  13. One person CAN make a difference in the world;
  14. It is your inner power not your weakness that most frightens you;
  15. Forgiveness is a gift you give yourself;
  16. There is ALWAYS another way of looking at things.
  17. You don't get to go back and do it over again;
  18. Measure twice, cut once.
  19. A word of encouragement can literally make someone's week. Conversely, a harsh word can ruin it.
  20. You should not confuse your career with your life.
  21. Nobody cares if you can't dance well. Just get up and dance.
  22. whenever I say "I will never do this or that," then God makes sure that I end up doing "this or that";
  23. our background and circumstances may have influenced who we are, but we are responsible for who we become.
  24. My children are my mirror;
  25. I am blessed.

Knee pain - A workout rival

Recently, after a long run on a Sunday, I woke up Monday morning unable to walk, let alone run. I was terrified. My left knee was swollen and sore - a first. As I soon discovered, I had torn cartilage and although, I'm well on my way to healing, I discovered that knee pain is the #1 deterrent to working out. Well, hopefully this article will help you understand why our knees take a beating and why working out is exactly what we need to do.

Need Pain-Free Knees?

Simple Stretches and Exercises Can Help
-- By Jen Mueller, Certified Personal Trainer
If your knees are giving you problems, and you feel like the Tin Man from "The Wizard of Oz" when getting out of bed, you're not alone. Nearly 50 million Americans feel the same way.

Knees are the most commonly injured joints in the body. Considering that when you simply walk up stairs, the pressure across your knee joints is four times your body weight, it isn't surprising. Simple, everyday wear and tear can end up hurting your mobility.

But it's not too late. Like a rusty door hinge, with care and maintenance, you knees can be trouble free. Even if you already experience problems, exercising the muscles surrounding the knee joints— Quadriceps (front of thigh), Hamstrings (back of thigh), Abductor (outside thigh), and Adductor (inside thigh)—will help make your knees stronger and less susceptible to injury. Exercise keeps your joints from stiffening and provides needed support, making movement easier and reducing pain.



Here are some exercises you can do to both stretch and strengthen the knee area:

STRETCHES

  1. Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles. Hold for 5 - 10 seconds and release. Repeat 5 times on each leg.
  2. Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel. Hold for 5-10 seconds, return to starting position. Repeat 5 times on each leg.
  3. Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor. Hold for 5 - 10 seconds, then release. Repeat 5 times on each leg.
  4. Quadriceps stretch: Sitting in a chair (or on the floor), straighten your leg and hold. If seated on the floor, make sure the leg is a few inches off of the ground. Release and repeat 5 times on each leg.
  5. Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.

STRENGTH TRAINING

  1. Wall slide: Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.
  2. Bent-Leg Raises: Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.
  3. Straight-Leg Raises: Sitting in a chair, rest your foot on another chair. Lift the foot a few inches off the chair while keeping your leg straight. Hold for 5 -10 seconds. Return to resting position. Repeat 5 -10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
  4. Abductor Raise: Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  5. Hamstring Curl: Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
  6. Step-Ups: Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. Gets your heart pumping too!
  7. Stationary Bike: Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done everyday if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.

Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body's way of telling you that something is wrong.

BONUS TIP: If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10 - 20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate.

*article from Spark People.com

The Magic of Berries *excerpt from Eat Shrink and Be Merry

Berries not only satisfy our sugar cravings, but also are a treasure trove of amazing, healthy promoting compounds. For instance, a cup of strawberries offers nearly double your daily vitamin C requirements and also contains a potent anticancer agent called ellagic acid. Both blueberries and cranberries help stave off urinary infections and blueberries contain more antioxidants than nearly any other fruit. In act, feeding blueberry extracts to aging lab rats markedly improved their memory and balance. Imagine what blueberries could do for me now that I'm going to be 40?!

All berries are nuggets of fibre, your best fat-loss buddy and fresh berries contain live enzymes that improve digestions and act like spark plugs for your cells. Plus, they're low on the glycemic index so they won't spike your blood sugar. They are as good as gold!

Easy Tomato Basil Bruschetta

• Preparation time: 15 minutes / Cooking time: 8 minutes
• Preheat broiler
• Baking sheet


6 slices light rye bread 6
2 tbsp extra-virgin olive oil, divided 25 mL
18 cherry or grape tomatoes, coarsely 18
chopped
5 leaves fresh basil, chopped 5
2 large roasted red bell peppers (from a jar drained and
coarsely chopped
1 clove garlic, minced 1
2 tbsp freshly grated Parmesan cheese 25 mL
2 tsp hot pepper sauce (optional) 10 mL
1 tsp freshly ground black pepper 5 mL
1/2 tsp salt 2 mL
1/4 cup feta cheese (optional) 50 mL


(15 mL) of the olive oil. Toast under preheated broiler for
3 minutes or until light brown.
2. In a medium bowl, toss cherry tomatoes, basil, red peppers,
garlic, Parmesan, the remaining olive oil, hot pepper sauce
(if using), pepper and salt. Distribute evenly on top of
bread. Sprinkle with feta cheese, if using.
3. Broil until heated through, about 5 minutes. Cut each slice
of bread in half diagonally.

NUTRIENTS Per Serving
Calories: 130 Carbohydrate: 16 g Calcium: 53 mg
Fat: 6.1 g Fiber: 2.6 g Iron: 1.2 mg
Sodium: 443 mg Protein: 3.7 g

Very high in: Vitamin C
High in: Folate
A source of: Dietary fiber

"I would rather be ashes than dust; I would rather that my spark should burn out in a brillant blaze than it should be stifled by dry-rot; I would rather be in a superb meteor, every atom of me in magnificent glow than in a sleepy and permanent planet; the proper function of man is to live, not to exist; I shall not waste my days in trying to prolong them; I shall USE my time". ---Jack London