Hight of Wellness

Yoga Circle - November Schedule

2010-10-28T08:59:00.000-07:00

Here's the line-up for November:

November 6th - Krystyn
November 13th - Tomo
November 20th - Wendy
November 27th - no class

Study: U.S. diabetes cases could triple by 2050

2010-10-22T06:45:00.000-07:00

"If current obesity trends don't change, one in three American adults will have diabetes by 2050," is a frightening possibility released by the Centers for Disease Control and Prevention. Currently, 1 in 10, or an estimated 23.6 million people in the U.S. are living with diabetes. A more dire number is the 6 million Americans who don't know that they have the disease and the additional 57 million Americans who are currently pre-diabetic. Pre-diabetes means that it's probably only a matter time before that person is a full blown diabetic.

While there are pills to control blood sugar levels, diabetes is the leading cause of heart attack, stroke, blindness, lower limb amputations, dementia and cancer - not a good outlook for a long and vibrant life.
The good news is that most cases of type II diabetes can be prevented by adopting a healthy lifestyle. A healthy diet, regular exercise and maintaining a healthy weight are the simple solutions to dramatically lower your risk for diabetes - and most other chronic disease states.

Make your health a priority!

Set aside time daily to get moving and to make your

own healthy meals.

2010 Dietary Guidelines Target Obesity

2010-09-28T16:06:00.000-07:00

By the end of the year, the 2010 Dietary Guidelines for Americans (DGA), which recommend optimal dietary choices for U.S. citizens, will be released. What will they look like this time around? The DGA will focus on recommendations for reducing obesity and improving health, said Robert Post, Ph.D., Deputy Director of the U.S. Dept. of Agriculture’s (USDA) Center for Nutrition Policy and Promotion, at a press conference hosted by USDA and the Institute of Food Technologists on July 19, 2010. The Dietary Guidelines Advisory Committee Report, released in June 2010, will shape the final version of the DGA. Every section of the report addresses the relationship between obesity and diet, as well as the effects of sodium intake on blood pressure. In addition, the report addresses eating behaviors, such as breakfast consumption, snacking and fast foods, and recommends a shift in food intake patterns to a more plant-based diet of vegetables, legumes, whole grains, nuts and seeds.

Institute of Food Technologists, July 19, 2010.

Yoga Circle - October Schedule

2010-09-28T16:02:00.000-07:00

Hope this finds you enjoying fall! Here is the schedule for October.

Oct. 2 Krystyn
Oct 9 Tomo
Oct 16 Tracye
Oct 23 Wendy
Oct 30 Krystyn

peace,
Tracye

Time Change

2010-09-16T10:39:00.000-07:00

Barre None is moving to a more convenient time, 9 a.m. I moved it to an earlier time to make it more convenient for moms dropping their kids off at school. Now you can come directly to the studio instead of going home first!

Barre None

2010-09-07T14:52:00.000-07:00

The Barre None class is back starting Monday, Sept. 13th. Holly Cosner will be leading the class every Monday and Wednesday from 10-11 a.m.

Barre None focuses on small isometric contractions to develop strength without stressing joints. This type of exercise is performed by dancers to produce long lean STRONG muscles.

Give it a try!!!

Waste of Money

2010-09-07T14:49:00.000-07:00

"Waste of money" that's the conclusion of researchers who compared the effectiveness of nine popular weight-loss supplements compared to a placebo. The weight loss supplements tested were L-Carnitine, polyglucosamine, cabbage powder, guarana seed powder, bean extract, Konjac extract, fiber pills, sodium alginate formulations and selected plant extracts. While the advertising makes these supplements tempting to try, there's no good evidence that they provide additional weight loss. Most supplements include recommendations for healthy eating and exercise, which is the likely reason for any weight loss experienced. So save your money - or invest it in a good pair of exercise shoes :)

For more information about this study, see International Congress on Obesity, June 2010.

Black Bean Lasagne

2010-09-01T10:50:00.000-07:00

1 chopped onion
1 tsp olive oil
1 cup chopped tomatoes or 1 small can diced, low salt
1 ½ c. frozen corn or fresh off the cob
1 15-oz can black beans, drained and rinsed
2 Tbl lime juice
1 tsp salt
½ tsp black pepper
1 large bunch of thinly sliced Swiss Chard (I like the red chard)
2 c. crushed baked tortilla chips (I bake corn tortillas in a toaster oven until crisp)
8 oz. grated low-fat cheddar cheese
2 c. red salsa, medium or mild
low-fat sour cream, optional

Saute onions in the oil until translucent. Stir in tomatoes, corn, black beans, lime juice, salt and pepper. Continue to saute until just heated through.

Meanwhile steam swiss chard for 1-3 minutes, until just wilted but still bright green. Drain immediately. (May blanch greens instead of steaming but more of the vitamins are lost.)

Lightly coat an 8x8 casserole with cooking spray. Spread half of the chips on the bottom. Spoon the greens over the chips and sprinkle on about 2/3 of the cheese. Arrange greens evenly over cheese and spoon on ½ of the salsa. Finish with the rest of the chips and top with the remaining salsa and cheddar. Cover with foil and bake for 30 minutes, until the cheese is bubbling. Serve with sour cream. I also top mine with "hot" salsa for more pizzazz (I make it with mild salsa since my child doesn't like spicy).

Per 8-oz serving (made with low-fat cheese): 245 cal, 16.4 g protein, 4 g protein, 40 g carbohydrate.

Some tasty variations:
1. Replace swiss chard with sauteed zucchini and use monterey jack/feta mix for the cheese.
2. Use blue corn tortilla chips instead of yellow

Yoga Circle - September Schedule

2010-09-01T10:36:00.001-07:00

Sept. 4 Wendy

Sept 11 Tomo

Sept 18th Tracye

Sept 25th Krysten

Cucumbers with Wasabi

2010-08-24T08:53:00.000-07:00

We graciously received a bag of garden fresh cucumbers. I often just slice the cucumbers and dress lightly with seasoned rice vinegar. Here's a delicious variation.

3 small garden cucumbers or 2 larger cucumbers from the store
1/2 tsp wasabi powder (or more if you like it spicy)
1/2 tsp warm water
2 Tbl rice vinegar (not seasoned)
1 Tbl. sugar
1/4 tsp salt or soy sauce
1 Tbl. sesame seeds

If the cucumbers are from the store (and not the unwaxed english type), they should be peeled. Slice the cucumbers. Make the dressing by dissolving the wasabi powder in an equal amount of water. Add the vinegar, sugar.and salt. Pour over the cucumbers. Lightly toast the sesame seeds in a dry frying pan. Sprinkle on the cucumbers right before serving.

Too Much Calcium Can Be Dangerous

2010-08-24T06:16:00.000-07:00

While calcium is vital for strong bones, too much puts you at risk for hypertension and kidney problems. The current recommended daily allowance (RDA) for calcium is 1,000 mg for women between the ages of 19 and 50 and 1,500 mg for women over age 50. The average diet already contains about 250 mg of calcium - not including dairy products. A serving of dairy from milk, yogurt, cottage cheese, etc adds another 200-300 mg calcium. Most calcium supplements supply a full day's supply of calcium so adding in the calcium from your diet, it is quite easy to have too much calcium. The excess calcium floats around in the blood and can accumulate in the arteries causing them to "harden". Excess calcium increases a women's risk for a heart attack by a whooping 30%!

Eating calcium-rich foods such as kale, spinach, low-fat dairy, sardines and Chinese cabbage may be better for your bones. Researchers from Washington University in St. Louis found that women who ate a calcium-rich diet had stronger bones than women who received most of their calcium from supplements even though the women who did not supplement took in less calcium overall.

So what to do? Eat your kale (see recipe below), get daily sun-exposure (for vitamin D production) and look for foods that are rich in calcium and vitamin D. Check out http://www.nutritiondata.com/, a website that makes it easy to search for foods based on their nutrient content.

Kale Royale

2010-08-20T06:38:00.000-07:00

Members of Hight of Wellness have generously been sharing their garden's bounty (thanks Deb & Kathy!). Here's an easy recipe to introduce kale to your family.

1 cup brown rice
2 cups low-sodium chicken broth
1 bunch kale
1/4 or more cup of sun-dried tomatoes, softened in hot water
1/4 walnuts, chopped
parmesan cheese, grated

Prepare rice in the chicken broth. Slice kale into thin ribbons, discarding the woody stems. Steam kale until wilted. Be careful not to overcook. Lightly toast the walnuts in a dry skillet. When the rice is tender, add the kale, sun-dried tomatoes, and walnuts. Serve topped with parmesan cheese and ground black pepper.

High Triglyerides? Examine your sugar intake.

2010-08-07T07:39:00.000-07:00

While we know that eating too much sugar is bad for our waistline, now new research shows that excess sugar can also cause high cholesterol. Research published in the April 21, 2010 issue of the Journal of the American Medical Association strongly associated high sugar intake with elevated triglyceride levels and reduced HDL ("good" cholesterol) levels. Excess triglycerides contribute to "hardening" of the arteries which then can result in high blood pressure and overtaxing the heart.

So while the medical community focused on fats in the diet to control cholesterol levels, this new research demonstrates how excess sugar can also contribute to high cholesterol. When sugar is processed in the liver, the extra sugar is converted to fat. Sugar forms the backbone of triglycerides.

Amercians get nearly 16% of our total calories from added sugars, significantly up from 10.6% in 1977-78. To give you an idea of how much sugar that is, the average sugar consumption is 90 grams of added sugar or 21.4 teaspoons per day. Much of the rise is due to the hidden sugars in processed foods.

There is some good news in all of this and that is triglyceride levels can come down relatively quickly just by reducing the amount of sugar consumed. There's hope that new packaging is on the horizon that will separate out added sugars from sugars found naturally in foods (such as fruit and milk). In the meantime, read the ingredient list on foods and look for these added sugars:

high fructose corn syrup
corn syrup
dextrose
maltodextrin
fruit juice concentrates
malt syrup
molasses
brown sugar
invert sugar
honey
sorphum
cane sugar

Finally, the optimal way to control your sugar intake is to limit foods with added sugars. Here are some ideas that you may want to incorporate into your life.

Instead of sugar in your cereals or on top, use cut-up fresh fruit
Sweeten your oatmeal with mashed up banana, cinnamon, and/or raisins
Look for bottled spaghetti sauce without added sugars
Swap out soft drinks for iced tea, diet sodas, sparkling water, etc.
Switch from regular jelly to low-sugar or all-fruit varieties.

New App

2010-08-07T06:11:00.000-07:00

A new app for smart phones allows you to check calories on the go. The app is an extension of mypyramid.gov. Just type in a food and the app will give you nutrition information as well as how that food contributes to the recommended daily servings from the pyramid food groups.

Find the calories and MyPyramid food groups for a food, or compare two foods.

myfoodapedia.gov

Currently, the government apps work with Blackberry, Android and iPhones.

Broccoli Rabe

2010-08-04T17:20:00.000-07:00

If you've seen broccoli rabe in the store or farmer's market, here's a great way to serve it. I grudgingly share it with my husband who likes it much more than regular broccoli. Broccoli rabe looks like long thin stalks of broccoli. I'm sure you can easily substitute regular broccoli.

Lemony Broccoli Rabe

1 bunch broccoli rabe

2-3 garlic cloves, chopped finely

1/2 lemon

1/2 tsp salt or kosher salt

Wash broccoli rabe and slice longwise into smaller pieces if desired. In a saute pan, add one swirl of olive oil. Over medium heat, add broccoli rabe and stir fry for about 2 minutes. Add choppped garlic cloves and salt. Continue stir frying until broccoli rabe is al dente (tender but still firm to the bite). Squeeze half a lemon over the top and serve. This dish keeps well and is just as good at room temperature or cold.

For extra lemony flavor, add some lemon zest. at the end with the lemon juice.

Salmon Burger

2010-07-22T14:38:00.000-07:00

Looking over the weekly ads for City Market and Safeway, I saw that City Market had silver salmon for $4.99 lb and Safeway had Coho (Red) salmon for $9.99. Both are wild caught. The difference between the two types of salmon is the omega-3 content and the fat content. The higher the fat and omega-3, the redder the salmon. So the Coho (or Red) salmon is more prized for its higher fat (and flavor). However, the silver salmon is still a good source of omega-3s. I really like salmon burgers but would never chop up the more expensive Coho salmon, so I bought the silver salmon and made the following recipe last night. The recipe makes 4 burgers; Kiviok and I had the leftover two for lunch today. I put half of the burger in a corn/whole wheat tortilla and warmed it in the microwave. I topped it with chopped tomatoes, salad greens and drizzled low-fat sour cream on the top. Yum!

Guiltless Salmon Burger

Created by Laura Pensiero

1 pound skinless wild salmon fillet
1 tablespoon Dijon mustard
1 tablespoon reduced-fat mayonnaise
1 tablespoon chopped fresh chives ( used the green tops of scallions)
1 tablespoon soy sauce
1 teaspoon Asian sesame oil
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1/3 cup sesame seeds
2 teaspoons peanut oil
4 whole wheat buns (I used Sara Lee's whole wheat sandwich thins)
4 slices tomato
1 1/2 cups baby greens

Directions

Remove and discard any bones from salmon, then cut into 1-inch pieces. In a food processor, pulse salmon just until finely chopped (do not overprocess). Transfer salmon to a medium bowl. Add mustard, mayonnaise, chives, soy sauce, sesame oil, salt, and pepper; stir to combine. Form mixture into four 3 1/2-inch patties. Generously sprinkle one side of each patty with sesame seeds.

Brush peanut oil over bottom of a large nonstick skillet to coat evenly. Place skillet over medium-high heat. Place burgers, seed side down, in skillet; cook until sesame seeds brown lightly, 2 to 3 minutes, reducing heat slightly if necessary. With a spatula, gently turn burgers over and cook just until opaque in the center, about 3 minutes.

Transfer salmon burgers to buns, and top with tomato slices and greens.

Yoga Circle - August Schedule

2010-07-20T13:03:00.001-07:00

August 7th ~ Wendy ~ Hatha Yoga ~ a rejuvenative class focused on calming all systems of the body, great for all levels including beginners.

August 14th ~ Tomo ~ Heart Yoga ~ A Kundalini inspired breathing and asana practice. All levels are welcome. Please bring a blanket.

August 21st ~ Krystyn ~ A gentle asana practice, great for all levels including beginners.

August 28th ~ Tracye ~ Vinyasa ~ A fun, dynamic & challenging asana practice

Texas Cavier

2010-07-06T18:03:00.000-07:00

Lately, I'm making this a lot to serve with blue corn tortilla chips or toasted pita chips -it's REALLY tasty. However, I've made it differently every time. So I'm giving you the basics with lots of options. Note: if you're looking for black-eye peas in the store, for some reason the cans are located with the canned vegetables instead of the beans....

Chop all incredients to about the size of a bean. Corn is in season so I microwave an ear wrapped in plastic wrap for about 1 1/2 minutes, then slice it from the cob.

4 cup black-eye peas (may use half pinto beans or black beans), rinsed and drained
1 cup chopped red onion (or use about 6 green onions, thinly sliced)
1 green or red pepper, chopped
1 ear of corn (or 1 cup frozen corn)
1 small jar of pimentos, chopped (optional)
2 stalked of celery, chopped
1 tablespoon minced garlic
1/3 cup extra virgin olive oil
1/3 cup apple cider vinegar
1 tsp black pepper
1 tablespoon Cajun seasoning or 2 tsp cumin plus 1/2 tsp cayenne pepper (to taste)
1/2 tsp sugar, to balance the flavors
1/2 txp salt if needed to balance the flavors

Mix all and refrigerate overnight to blend flavors.

Yoga Circle - July Schedule

2010-06-28T09:59:00.000-07:00

July 3rd - Cancelled

July 10th - Komal (Hatha)

July 17th - Tomoe (Kundalini)

July 24th - Karen (Yoga Nidra - please bring a blanket)

July 31st - Wendy (Hatha)

Yoga by Komal

2010-06-27T16:21:00.000-07:00

A new Hatha Yoga class will be offered by Komal starting Monday, June 28th from 6:00 - 7:20 p.m.

Hatha Yoga is a very ancient system of Yoga performed slowly in coordination with deep and controlled breathing.
This noncompetitive discipline emphasizes the experiencing and enjoying of various Yoga Aasanas (Postures).
The entire being is involved: mind and body work together to bring about mental and physical well-being.

Komal is from (Rishikesh) India, she has practiced various forms of Yoga. Her classes are gentle and well suited for all age groups. The class comprises of a flow of various poses - the focus of the session is on deep breathing, connecting with the body, stretching the whole body, and relaxing the mind.

If you've thought about trying out yoga, give this class a try!

Raspberry Spinach Salad

2010-06-23T13:35:00.000-07:00

Here's an easy and healthy salad that I made for Father's Day.

6 cups washed baby spinach
1 basket fresh raspberries
1/2 - 1 avocado, large dice
1/4 large red onion, thinly sliced
Raspberry Vinegarette (homemade or bottled; I used a bottled non-fat dressing by ???)

Toss and serve :)

Another health benefit, recall that the vitamin C in the raspberries helps with iron absorption from the spinach.

Susan's One-Year Anniversary Celebration

2010-06-05T07:54:00.000-07:00

I want to share with everyone Susan K's one-year anniversary celebration at our studio. I'm still in California so just for the record it wasn't instigated by me. These are IMPRESSIVE numbers.

Susan challenged herself to see how many TRX resistance sit-ups she could perform non-stop:

310 TRX resistance sit-ups

This was followed by a self-induced push-up challenge. And, of course, these were push-ups on her toes!

22 Push-ups

All of the above was performed at the studio with Ginny and Dana rooting Susan on. Susan would also like to thank her good friend Holly for getting her started on her path to wellness.

Congratulations Susan!!! You're an inspiration to us all and you now hold the RECORD for TRX sit-ups!

Pre-Natal Yoga

2010-05-29T05:51:00.000-07:00

The studio has an opportunity to offer pre-natal yoga and I would like to know if you or anyone you know is interested. Please contact me here or via email to let me know the interest level.

Fitness Classes for Kids!

2010-05-25T11:06:00.000-07:00

Keep your kids active this summer! We are offering two classes just for kids.

Zumba for Kids!
Zumba fitness dance is the fastest growing cardio class across the nation. Easy to follow steps set to high energy music makes this class a blast! This class is appropriate for 6 to 12 year olds. Older teens will probably enjoy the regular Zumba class that follows at 10 a.m.

Starts June 15th, 9-10 a.m. every Mon. & Weds.

$40 for 10 classes (punch pass)* or $5 drop-in

Taught by Mikaela Bordeman

Rope Jumping
Learn rope jumping and then progress to jumping routines. Beth has many years of experience teaching and coaching competitive jumping teams. The 2:00 class is geared towards beginners and the 3:00 class will be for those who want to advance more quickly. Parents you are welcome to sign up and join your kids!

Starts July 5th

2-3 p.m. or 3-4 p.m. every Tues. & Thurs.

$40 for 10 classes (punch pass)* or $5 drop-in

Taught by Beth Domenichini (Mrs. “D”)

Registration forms are available in the studio. Class size will be limited to 15.

Yoga Circle - June Schedule

2010-05-21T06:05:00.000-07:00

Here's the line up for June. The yoga classes are on Saturday 9 to 10:30 a.m. and cost $8. Those of you with accounts set-up, have the choice of using that method of payment.

June 5th - Tracye (Inspired by Anusara Yoga)

June 12th Wendy (Hatha yoga)

June 19th - Tomoe (Kundalini)

June 26th - Krystyn

Questions? Contact Tracey Lederer at tracyelederer@hotmail.com or Wendy Henderson at wendy@mysticsagemassage.com.

Your Turn

2010-05-20T07:44:00.000-07:00

It's your turn to submit healthy recipes. Do you have a quick and healthy dish that you prepare for your family? If so, please post it here. If you have trouble posting the recipe, you can also email it to me and I'll add it the blog.

Thanks for your input!

Mango-Pineapple Salsa

2010-05-13T10:52:00.000-07:00

This is one of my favorite salsas so I made it for Mother's Day. I served it on top of grilled shrimp & veggie kabobs along with some tilapia.on a bed of brown rice. The salsa also tastes great with black beans or chicken.

Mango Pineapple Salsa

1/2 pineapple, cut into small pieces

1 mango, cut into similar-sized pieces*

1 jalapeno, seeded and minced

Handful of cilantro, finely chopped.

1/4 large red onion, finely chopped

1 tbl seasoned rice vinegar (or use white vinegar with a little sugar added to taste)

1/2 lime, juiced.

Mix all ingredients and enjoy!

* Here's an easy way to cut up a mango. First make sure it's ripe or it won't taste like much. Hold the mango upright on a cutting board. With a large knife, slice the mango as close to the pit as possible. Repeat on the other side. Take one of the halves and using a smaller knife, cut a criss-cross pattern into the mango flesh being careful not to cut all the way through to the skin. Turn the skin inside out so that now the mango half looks kinda like a porcupine. Slice the mango squares away from the skin and there you have it - nice square pieces of mango. Repeat with the other half. For the mango remaining around the pit, slice the skin away and cut the rest of the mango away from the pit.

Is BMI the best predictor of heart disease?

2010-05-11T12:43:00.000-07:00

Here’s some interesting new research just published in the Journal of Clinical Endocrinology and Metabolism (2010 Apr;95(4):1777-85). The authors examined common measurements of “body size” and investigated which were most predictive of cardiovascular incidents and mortality. The winner was the waist size to height ratio (WHtR), whereas the more commonly used BMI was not always predictive of cardiovascular risk. The authors’ of this study discourage the use of BMI as a measure of health risk and encourages the use of WHtR instead.

BMI Flaws
BMI or body mass index is a relationship between a person’s height and weight. However, it doesn’t take into account where the weight is carried. Excess weight around the mid-section is a greater risk factor for chronic diseases than is excess weight around the hips. Moreover, muscle-bound athletes are often classified as “overweight” using the BMI scale even if they carry very little fat.

Waist to Height Ratio (WHtR)
WHtR in contrast to the BMI, takes into account a person’s body shape as well as gender. WHtR is measured by dividing waist size by height. For example, a 5’5” woman with a 31” waist would have a ratio of .47 (31 divided by 65 = .47), which is in the “healthy and attractive” range. (I’m not sure why they included “attractive” since that’s not a health predictor…)

The bottom line is what we’ve heard before that it’s better to have a pear shape than an apple shape. Only now they’ve given us numbers to work with. The following chart will help you determine if you’re in your “best shape”.
WOMEN
• Ratio less than .35: Abnormally Slim to Underweight
• Ratio .35 to .42: Extremely Slim
• Ratio .42 to .46: Slender and Healthy
• Ratio .46 to .49: Healthy and Attractive
• Ratio .49 to .54: Overweight
• Ratio .54 to .58: Seriously Overweight
• Ratio over .58: Highly Obese.

MEN
• Ratio less than .35: Abnormally Slim to Underweight
• Ratio .35 to .43: Extremely slim
• Ratio .43 to .46: Slender and Healthy
• Ratio .46 to .53: Healthy, Normal, Attractive Weight
• Ratio .53 to .58: Overweight
• Ratio .58 to .63: Extremely Overweight/Obese
• Ratio over .63: Highly Obese

Too Much Sugar and Heart Disease

2010-05-07T10:49:00.000-07:00

Although we know that eating too much sugar is not good for our waistline, did you know that it also increases your risk for cardiovascular disease?

A new study published in the April 21, 2010 online issue of JAMA, The Journal of the American Medical Association, says these added sugars could be a contributing factor in the development of cardiovascular disease. Sugars/sweeteners are added to food during manufacturing to increase palatability -- yet have no nutritional value. There’s been a 50% jump in added sugar consumption in past 30 years.

This study shows that reducing added sugar consumption equates to 23% higher HDL-C levels (good cholesterol), 8%-10% lower triglyceride levels and 6% lower LDL-C levels (bad cholesterol).

Check out this link to find out more: http://cenegenics.com/pdf_files/semi_newsletter_may10.pdf

Organic Tomato, Spinach and Pinto Bean Salad

2010-05-02T16:38:00.001-07:00

Here's a recipe sent to me from Sue. Thanks Sue!

Organic Tomato, Spinach and Pinto Bean Salad

Ingredients

1/2 pound dried pinto beans

2 quarts of chicken stock

2 cups diced yellow onion

1 tablespoon chopped garlic

1 large carrot, diced

3 ribs celery, diced

5 medium tomatoes, diced

1/2 pound baby spinach

2 tablespoons cumin

1 tablespoon salt

1 1/2 teaspoons ground black pepper

Olive oil

Dressing:

2 tablespoons olive oil

2 teaspoonss red wine vinegar

Salt and pepper to taste

Directions

Rinse and pick through beans. Soak overnight.

Rinse soaked beans and put into a 3-quart pot. Add one quart of

water and one quart of chicken stock, simmer beans until tender,

but not breaking apart. About one hour.

In another 3-quart pot, heat 1 tablespoon of olive oil. Add

onion, garlic, carrot, celery and saute over high heat until

softened, about 5 minutes. Pour cooked beans with cooking liquid

into the pot with the vegetables. Add cumin and simmer for 30

minutes. Adjust seasoning as needed. Drain beans, reserving the

liquid for another use, if desired.

Meanwhile, wash and dry spinach. Place half of the spinach on a

large serving platter.

Put remaining spinach in a large bowl and fold hot beans into it,

to wilt. Add 2 tablespoons of olive oil and 2 teaspoons red wine

vinegar. Season with salt and pepper and toss with tomatoes.

Serve immediately.

"Rata-nesca"

2010-05-02T13:28:00.000-07:00

The following recipe is a combination of ratatouille and pasta puttanesca. Basically it's a puttanesca using roasted vegetables.

When roasting vegetables, I make a double batch. So the first night we have our BBQ hamburgers/chicken/steak with roasted veggies. The second night, I use the leftover veggies in the following dish. It's a quick and delicious pasta dish. If you've never tried eggplant, give it a try. It's great grilled!

Roasted Veggies: Use what you like. Here's what I used.
1 eggplant, peeled and cut into rounds
2 zucchini, sliced
Mushrooms
Red onion, sliced into rounds
Garlic cloves, roughly chopped
Toss with olive oil and salt. Place eggplant directly on grill, Use a grill basket for everything else. Grill until the vegetables are soft.

Take leftover veggies and roughly chop. Use in the following dish "Rata-nesca".

1 box Barrilla Plus penne pasta (high fiber but no one will know), cooked al dente
2/3 jar Marinara sauce
Leftover roasted vegetables
Handful Kalamata olives, chopped (make sure you buy the pitted ones)
1 heaping Tbl capers
Handful of roughly chopped fresh basil, or use the basil found in a tube in the produce section (which is what I always keep in the refrigerator and use instead of dried basil), or 1 tsp dried basil
dried red pepper flakes, to taste

Mix all ingredients together, Use enough sauce so that the mixture is well coated. Place in a pyrex or casserole dish. Sprinkle parmesan cheese on top and cover with foil. Bake at 350 for about 25 minutes. Remove foil and continue baking for about 5 more minutes.

* This dish freezes well.

Yoga Circle

2010-04-27T10:31:00.000-07:00

I'm very excited to announce that yoga will now be offered at the studio. We have a host of experienced and talented instructors. If you've never tried yoga, now's the time! I've provided contact information at the end of the page if you have any questions.

The following information is provided by Tracey:

Our Yoga Circle is expanding and I am honored to announce a few new teachers who will join us in May.

Karen Mischke will be teaching a Yoga Nidra class May 8th. Yoga Nidra is a meditation as well as deep relaxation practice. It will be helpful to bring your mat a bolster and a blanket or two to this class.

Tomoe Natori will be joining our circle on a regular basis sharing her sweet knowledge of Kundalini Yoga begining May15th.

Komal Kumar will be teaching a Hatha Yoga class May 29th. Komal has recently moved to our area and we are excited to have her as a part of our community.

Class will be from 9:00 - 10:30 am and the price will still be $8. You will be able to purchase multiple classes at one time which will be valid for all Yoga classes at this location. Thank you for being a part of this wonderful ever expanding yoga community!

May Schedule:

May 1st ~ Tracye (Inspired by Anusara Yoga)

May 8th ~ Karen (Yoga Nidra)

May 15th ~ Tomoe (Kundalini)

May 22nd ~ Wendy (Hatha Yoga)

May 29th ~ Komal ( Hatha Yoga)

Questions? Contact Wendy Henderson at wendy@mysticsagemassage.com or Tracey Lederer at tracyelederer@hotmail.com

Earth Day!

2010-04-22T13:15:00.000-07:00

Today is the day to consider small changes that add up to big changes in our environment. So while I was perusing a report on the types of beverages consumed by Americans and saw that soda and fruit drinks were still king in the beverage department, the good news is that bottled water was second. Now back to Earth Day, while drinking more water is a good thing what about all those empty water bottles? We've all heard the statistics about how if we put the water bottles end to end we could circle the earth so many times, or travel to the moon, or whatever, the point is the empties are piling up. So my small contribution is to remember my water bottle and stop using the paper cups in the studio.

There's many other ways to lessen our impact. Here's a cite for us to learn about how to reduce our energy costs and usage; and recieve monetary incentives to do so: http://www.rechargecolorado.com/ There's also rebates for replacing our old appliances for new ones with the EnergyStar seal.

Let's celebrate Earth Day everyday...

100% Juice - Too much of a good thing

2010-04-21T15:50:00.000-07:00

In a large study that followed over 71,000 nurses over 18 years examined the incidence of type II diabetes and correlated it with consumption of fruit, vegetables and fruit juice. While consuming fruit and vegetables led to a lower risk of diabetes, consuming fruit juice had a significantly greater risk of diabetes.

Another large study out of China found that those who drank 2 or more glasses of juice a day had a 25% greater risk of diabetes.

So if you're drinking juice for your health (or giving it to your kids), you might re-consider.

Eat fruits, drink water!!!

Best source of omega-3's from fish

2010-04-21T14:30:00.000-07:00

Just put out by Seafood Watch, here's the list of best sources of omega-3 fatty acids (at least 250 mg based on consuming 8 ounces per week), contain low levels of contaminants, and are ecofriendly.

Albacore Tuna (troll- or pole-caught, U.S. or British Columbia)
Freshwater Coho Salmon (farmed in tank systems, U.S.)
Mussels (farmed)
Oysters (farmed)
Pacific Sardines (wild-caught)
Pink Shrimp (wild-caught, Oregon)
Rainbow Trout (farmed)
Salmon (wild-caught, Alaska)
Spot Prawns (wild-caught, BritishColumbia)

So let's eat more salmon fish tacos and feel good about it!

Leftovers

2010-04-21T14:20:00.000-07:00

I wanted to let you know what I did with the leftover salmon from Friday's dinner. I know it's 5 days later however I made this lunch the following day: fish tacos!

I used La Tortilla's new brand of corn tortillas made with half whole wheat; they are soft and yummy. I placed a couple of chunks of the leftover salmon on the corn tortillas and gently re-heated them in the microwave (45 seconds on power 6). Then I topped the fish tacos with arugula (but any type of salad greens or sprouts will work), some Pineapple Chipolte salsa and a dollop of low-fat sour cream.

Super easy and super good! I could eat these most days of the week.

Friday's N.E.W. Salmon Dinner

2010-04-18T06:54:00.000-07:00

Friday, end of the week, beginning of the weekend, time to sit back and enjoy a healthy and delicious dinner but it still has to be quick since I don't get home until 6:30 p.m. Before I left for work, I pulled some wild-caught salmon from the freezer and put it in the fridge to defrost. Now's the time to buy wild-caught salmon since it's in-season and often on sale. I ran to the grocery store during a break and bought some bok choy. Here's what I did for dinner when I got home (we sat down by 7:15 p.m.):

The Asian Salmon is an old stand-by, modified by a recipe given to me by Nicole. The accompanying Asian Bok Choy is something new that I thought would complement the salmon.

Asian Salmon

1 TBL honey
1 TBL dijon mustard
1 tsp soy sauce
1/2 inch ginger, grated using a microplace (I have chunks of fresh ginger in a baggie kept in the freezer)
2 large salmon filets
green onion, tops only (optional)

"Melt" honey in microwave for about 15 seconds, add mustard, soy sauce and grated ginger. Place salmon skin side down on a cookie sheet covered with foil (for easy clean-up). Spread sauce on top. Bake in a hot oven (500 degrees) for about 12 minutes. The last minute I turn the broiler on to carmelize the honey on top. I also made ribbons of green onion to top the salmon when serving.

Asian Bok Choy

1 bunch bok choy (I bought regular but baby bok choy would probably make a better presentation)
2-3 garlic cloves, minced
1/4 cup broth (chicken or vegetable)
1/4 inch of ginger, grated
sesame seeds, lightly toasted in a dry pan
freshly ground black pepper

Lightly coat a skillet with canola oil. Add the garlic and cook a minute or two over medium heat (make sure it doesn't brown). Meanwhile, fill a sink with cold water, trim the ends of off the bok choy and clean the bok choy in the cold water (be careful to remove all the grit). Shake off the water and add to the skillet with the garlic. Saute for a few minutes, add broth and grated ginger, continue cooking until tender. Drain off any remaining broth in the pan before serving. Season with black pepper (there's salt in the broth) and toss with sesame seeds.

I also warmed some whole grain peasant bread (which I also pulled from the freezer). I had bought some bread from the new Dolores bakery (High Dessert Bakery) last week, cut it into thirds and froze it. Our family is small so we don't need a whole loaf of bread.

Enjoy!

A Scientific Review of Popular Diets

2010-04-15T16:43:00.000-07:00

I'll be presenting a seminar on April 27th from 6:00 - 7:00 p.m. to be held at Whirlygigs Art House Please RSVP (see below for more information).

I selected this topic because I get so many questions about what diet I think is best. And the answer is "it depends". Additionally, as many of you know, I use the term "diet" as a lifestyle term instead of a program that you go on and off. While many of us go on a diet with the explicit goal of losing weight, for long term results (i.e., keeping the weight off), it is essential to develop healthy eating patterms during the process. So it's important to not only select a diet that will get you the results you want but also one that establishes a eating style that you love and can maintain long term.

So I've done an extensive review of the scientific literature which studied many of the popular diets - low fat diets (e.g., Ornish diet), low carb (South Beach and Zone diets), very low carb with high protein and high fat (e.g,.Atkins), "Eating Right for Your Blood Type", and the Mediterranean Diet. I'll present the findings in a way that will allow you to make your own decision on what's best for you.

Come to this informational seminar to learn what the nutrition experts say – and what the research shows.

Presented by Dr. Ann Hight,

April 27th 6-7 p.m.

Held at Whirlygigs Art House

25 North Beech Street

Space is limited. Reserve your ticket by logging onto the calendar http://www.hightofwellness.com/

$10 per person or $15 per couple

Easter Dinner

2010-04-08T10:58:00.000-07:00

We arrived home from Scottsdale at 5:45 p.m. and I was determined to get a decent Easter dinner on the table. I had pork sirlon steaks in the freezer so I defrosted them in hot water. There was a half a bunch of asparagus and one sweet potato in the house. I also had some spinach and arugula with some red onion in the fridge too. From this, we had a tasty and nutritious dinner. Here's the menu.

Pork with Cherry Sauce
3 pork sirlon or tenderloin steaks, about 1/3 inch thick
2 tbl. minced red onion (shallots would work too)
1/2 cup dried cherries
3/4 cup chicken broth

Season pork with salt and pepper. Cook in frying pan coated with olive oil about 3 minutes per side over medium high heat (cooking time will vary depending on thickness; don't overcook or the pork will be dry). Remove pork and tent on a plate. Add about 1 tsp more of olive oil to pan and cook the onions. When translucent, add dried cherries and chicken broth. Reduce by about 1/3. Serve pork with sauce on top.

Meanwhile, I had nuked the sweet potato for about 4 minutes on high and cleaned the asparagus. When the sweet potato was done, slice into thick rounds. Lightly coat another frying with extra virgin olive oil and brown the sweet potato rounds on one side and toss the asparagus onto the other side. Season all with salt and pepper (I also minced some garlic and threw that on the asparagus side).

The salad was a quick mix of spinach and arugula, with thinly sliced red onion. I dressed the salad with my best extra virgin olive oil, balasamic vinegar, kosher salt and freshly ground pepper. After plating the salad, I shaved (with a carrot peeler) some parmesan cheese on top.

As always, I plated my families dinner and served it with a flourish! Buon Appetito!!!

Does your DNA determine the best diet for you?

2010-04-07T09:34:00.000-07:00

Nutrigenomics

Nutrigenomics is the link between nutrition and your genome, or DNA. Scientists are now investigating whether your DNA predisposes you to process certain types of food better than other types of food. While some nutrition experts say it’s total calories that count, new findings suggest that depending on your DNA you may be more satisfied on a certain type of diet and that diet may be better for your health in the long run. AND total calories still do count.

The research was conducted at Stanford University on 101 Caucasian women. The women were divided into four diet groups; very low carbohydrate, low carbohydrate with high protein, low-fat and very low-fat. A year later, the researchers found that those who were matched to the diet best lost 2-3 times more weight compared to those on the wrong diet.

These findings were recently presented at the American Heart Association conference. While the study is preliminary, it’s received quite a bit of publicity probably because we can all relate to the frustration of going on a diet and giving up because we weren’t seeing results.

The DNA test costs $149. Dr. David Katz from Yale University recently appeared on Dr. Oz’s show and stated that the DNA test may not be necessary and your physical attributes could be used to determine which diet would be more effective. Currently there’s no research to back up his recommendations. However, often times genotypes do determine physical attributes (called phenotypes). For example, eye color is the phenotype, which is determined by your genotype (DNA).

Below are Dr. David Katz’s recommendations:

A Low-Fat Diet may be best for your DNA if you have:

• Heart disease in your family

• Low energy levels

• High LDL cholesterol

A low-fat diet can provide weight loss and protect you from diseases you’re predisposed to. Avoid fatty foods, refined sugars and carbohydrates; they can make you feel lethargic. For best energy, eat low-fat carbs, including whole grains like quinoa, or legumes, like black beans. Choose monounsaturated fats like olive oil and avocado to improve your HDL cholesterol.

Low-Fat Diet Basics

Consume no more than 77 grams of fat per day

Portion breakdown

• 70% carbs
• 15% protein

• 15% fat

A Low-Carb Diet may be best for your DNA if you have:

• Weight around your midsection

• High blood pressure

• High triglycerides

If your waist is greater than 35 inches, you’re at risk for heart disease, gall bladder disease and diabetes. You may be insulin resistant, which means you have difficulty processing sugar. By losing 10% of your body weight, you can also lower your blood pressure. Choose lean healthy proteins and limit the amount of carbs, especially refined white foods like starchy potatoes and bread.

Low-Carb Diet Basics

Consume between 20-60 grams of carbs a day

Portion breakdown:

• 30% carbs

• 40% fat

• 30% protein

A Balanced Diet may be best for your DNA if you have:

• Family history of diabetes or heart disease

• Mediterranean ethnicity

• Frequent indigestion or constipation

“If it was good enough for your parents, it’s good enough for you,” says Dr. Katz. “That’s the real power of nutrigenetics. It reminds us of the importance of our heritage.” For example Scandinavians do very well consuming dairy because they are lactose tolerant, whereas, many Native Americans and Chinese are lactose intolerant.

Balanced Diet Basics

Portion breakdown

• 50% carbs

• 30% fat

• 20% protein

Shopper's Guide to Pesticides

2010-04-02T16:43:00.000-07:00

While we all know that buying organic produce will lessen our exposure to pesticides, it's more expensive. So what to do? Here's a list of the worst offenders (the highest amount of pesticides) and the "clean 15" (those items with the least amount of pesticides).

DIRTY DOZEN (buy organic)

Peach
Apple
Bell Pepper
Celery
Nectarine
Strawberries
Cherries
Kale
Lettuce
Grapes (Imported)
Carrot
Pear

CLEAN 15 (lowest pesticide)

Onion
Avocado
Sweet Corn
Pineapple
Mango
Asparagus
Sweet Peas
Kiwi
Cabbage
Eggplant
Papaya
Watermelon
Broccoli
Tomato
Sweet Potato

For more information and a pocket guide, check out http://www.foodnews.org/

NEW meals

2010-03-26T17:02:00.000-07:00

NEW meals

Nutritious Easy Wholesome meals

Forget the diet food, forget the packaged food, avoid fast food - let's get real, as in real food. We eat for health and to provide our body with the necessary nutrients to maintain health. Not to say we also expect to love our meals. Afterall , it's part of the quality of our life. So let's focus on quality whole food, prepared well. Let's re-program ourselves to love "real food" served as a meal instead of to fill our bellies and cravings. The focus of our meals should be on using whole foods and nourishing ourselves both physically and mentally.

While packaged, processed foods might seem like the only way you'll get dinner on the table, there's lots of ways to prepare meals using real foods to serve a nutritious meal - fast. All that is required is learning how and shopping ahead of time to have the food in the house. So make the commitment to serve only whole foods. Let's share easy-to-prepare recipes including crockpot recipes. My last entry, a recipe for Salmon with Pasta and Greens, certainly fell into this catgegory. Here's another entry. I hope to see more provided by you!

Tostados (a NEW meal)

2 corn tortillas per person
1/2 to 3/4 ground meat (I used ground elk or lean beef or turkey is a good alternative)
1/2 medium onion, chopped
2 cloves of garlic, minced
1 8 oz can tomato sauce
1 tsp ground cumin
1/2 tsp oregano
1 tsp paprika
salt and pepper to taste
cayenne pepper to taste (optional, adjust according to taste)
1 can non-fat refried beans, heated

Toppings, your choice:
shredded Romaine lettuce
shredded purple cabbage
shredded cheese
tomatoes
green onions
cilantro
low-fat sour cream
salsa
olives

Place corn tortillas in over or toaster oven. Bake at 350. Turn over after about 5 minutes and continuing baking until crisp on both sides.

Brown meat in a skillet. As meat is browning, add onions and garlic. Drain meat when brown. Add tomato sauce and seasonings.

To serve: Spread each crisp tortilla with refried beans, add meat and toppings. ENJOY!

I served this with sliced cucumbers dressed with seasoned rice vingar and called it a NEW meal :)

Update: Spring Break Schedule

2010-03-26T09:28:00.000-07:00

There's some changes for next week. Here are the times and classes that will be offered, all others are cancelled due to Spring Break.

Monday 12:10 TRX Noon Express

               1:00 p.m. open session for all

Tuesday 9:00 a.m. Hard Core (challenging)

             10:10 a.m. Balancing Act (all levels)

              12:10 TRX Noon Express

              6:00 p.m. Zumba (all levels)

Wednesday 10:00 a.m. Barre None (all levels)

Seafood Watch Pocket Guide

2010-03-25T19:33:00.000-07:00

Here's a link to help you be informed about the seafood you choose. http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendations.aspx

Quick Work Night Dinner

2010-03-25T19:28:00.000-07:00

This dinner takes me about 15-20 minutes. Plan about 30 minutes the first time you're preparing it.

Salmon with Pasta and Greens

2 large fillets of Salmon (wild caught is best, should serve 3-4)
1/2 box Barilla Plus spaghetti or angel hair pasta
3 cloves of garlic, minced
1/2 lemon, zest and juice
1 heaping Tbl. capers, rinsed
Extra virgin olive oil
Basil (I buy a tube of fresh basil from City Market)
1 bunch of red chard (or spinach or kale)
salt and freshly ground pepper

Put a big pot of water on to boil for the pasta. Meanwhile mince garlic, clean and slice the red chard into ribbons (or any other green). You'll need 2 frying pans; one for the red chard and one for the salmon.

Add pasta to the boiling water.

Swirl about 1-2 tsp extra virgin olive oil in a cold frying pan, add the red chard and garlic. Turn the heat on medium high. Toss the greens until wilted, add salt and pepper (I also add a few grates of fresh nutmeg).

Heat a swirl of extra virgin olive oil in the other pan over medium heat. Add salmon filets and season with salt and pepper. Flip over after about 3-4 minutes.

The pasta should be done by now. Drain and add the rest of the minced garlic. Add a swirl of extra virgin olive oil, 1 tsp or so of the basil, capers, lemon zest and squeeze the rest of the lemon juice over the top.

The chard and salmon should be done by now.

To plate: Use about 1/4 of the pasta. Place a salmon fillet on top. Gently mound the swiss chard on the side. ENJOY!

I love this meal; it's healthy and very tasty.

Cereal "wars"

2010-03-21T08:11:00.000-07:00

I'm often asked what cereals do our 7-year old eat. When she was 5, I taught her how to look at the nutrition label for sugars and she could have any cereal with 8 grams of sugar or less. That approach works pretty well but there's still the begging for cereals with a higher sugar content. This morning, she's happily enjoying "Chocolate Cheerios", which has 9 grams of sugar per serving. Our deal for purchasing "Chocolate Cheerios" is that she mixes it with regular "Cheerios" (which only has 1 gram of sugar). So now we are both happy; she has her chocolate cereal and I don't need to worry about a bowl full of sugar-laden cereal.

It's a great approach for anyone. If you love your sugary cereals, make it a healthier choice by mixing it with a low-sugar cereal. For example, if granola is what you want, try mixing it with a low-sugar bran cereal or grape nuts or mix all three. Personally, I've always been a cereal mixer. Then I add fresh fruit on top.

Why settle for just a bowl of cereal when you can create your own gastronimic masterpiece for breakfast!

High-Intensity Interval Training Is Time-Efficient and Effective, Study Suggests

2010-03-21T07:27:00.000-07:00

ScienceDaily (Mar. 12, 2010) — The usual excuse of "lack of time" for not doing enough exercise is blown away by new research published in The Journal of Physiology.

________________________________________

The study, from scientists at Canada's McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less!

"We have shown that interval training does not have to be 'all out' in order to be effective," says Professor Martin Gibala. "Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously."

HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time (and amazingly, actually doing less exercise!) However, their previous work used a relatively extreme set-up that involved "all out" pedaling on a specialized laboratory bicycle. The new study used a standard stationary bicycle and a workload which was still above most people's comfort zone -about 95% of maximal heart rate -- but only about half of what can be achieved when people sprint at an all-out pace.

This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising "all-out." We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.

Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes.

But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

To achieve the study's equivalent results by endurance training you'd need to complete over 10 hours of continuous moderate bicycling exercise over a two-week period.

The "secret" to why HIT is so effective is unclear. However, the study by Gibala and co-workers also provides insight into the molecular signals that regulate muscle adaptation to interval training. It appears that HIT stimulates many of the same cellular pathways that are responsible for the beneficial effects we associate with endurance training.

The upside of doing more exercise is well-known, but a big question for most people thinking of getting fit is: "How much time out of my busy life do I need to spend to get the perks?"

Martin Gibala says "no time to exercise" is not an excuse now that HIT can be tailored for the average adult. "While still a demanding form of training," Gibala adds, "the exercise protocol we used should be possible to do by the general public and you don't need more than an average exercise bike."

The McMaster team's future research will examine whether HIT can bring health benefits to people who are overweight or who have metabolic diseases like diabetes.

As the evidence for HIT continues to grow, a new frontier in the fitness field emerges.

Latest Research

2010-03-21T06:46:00.000-07:00

Extreme obesity affecting more children at younger ages

(Electronic health records used to study 711,000 children)

March 18, 2010 (Pasadena, Calif.) – Extreme obesity is affecting more children at younger ages, with 12 percent of black teenage girls, 11.2 percent of Hispanic teenage boys, 7.3 percent of boys and 5.5 percent of girls now classified as extremely obese, according to a Kaiser Permanente study of 710,949 children and teens that appears online in the Journal of Pediatrics.

This is the first study to provide a snapshot of the prevalence of extreme obesity in a contemporary cohort of children ages 2 – 19 years from a large racially and ethnically diverse population using the recent 2009 U.S. Centers for Disease Control and Prevention extreme obesity definition. Previous research was based on recent National Health and Nutrition Examination Survey (NHANES) data and included information on obesity but not extreme obesity.

"Children who are extremely obese may continue to be extremely obese as adults, and all the health problems associated with obesity are in these children's futures. Without major lifestyle changes, these kids face a 10 to 20 years shorter life span and will develop health problems in their twenties that we typically see in 40 - 60 year olds," said study lead author Corinna Koebnick, PhD, a research scientist at the Kaiser Permanente Southern California's Department of Research and Evaluation in Pasadena, Calif. "For example, children who are extremely obese are at higher risk for heart disease, type 2 diabetes, fatty liver disease and joint problems, just to name a few."

Researchers used measured height and weight in electronic health records to conduct a cross-sectional study of 710,949 children ages 2 – 19 years in the Kaiser Permanente Southern California integrated health plan in 2007 and 2008. Children in the study had an average of 2.6 medical visits per year where height and weight were measured.
The study found that 7.3 percent of boys and 5.5 percent of girls were extremely obese, translating into more than 45,000 extremely obese children in this cohort. The percentage of extreme obesity peaked at 10 years in boys and at 12 years in girls. The heaviest children were black teenage girls and Hispanic boys. The percentage of extreme obesity was lowest in Asian-Pacific Islanders and non-Hispanic white children.

According to the recent CDC recommendations, extreme obesity is defined as more than 1.2 times the 95th percentile, or a body mass index (BMI) of more than 35 kilograms/meter squared. Obesity is defined as more than the 95th percentile or a BMI of more than 30 kg/m2. Overweight is defined as more than the 85th percentile or a BMI of more than 25 kg/m2. The BMI is a reliable indicator of body fatness and calculated based on height and weight. For children, BMI percentiles are the most commonly used indicator to assess the size and growth patterns of individual children. The percentile indicates the relative position of the child's BMI number among children of the same sex and age.
"Our focus and concern is all about health and not about appearance. Children who are morbidly obese can do anything they want -- they can be judges, lawyers, doctors -- but the one thing they cannot be is healthy," said study co-author Amy Porter, MD, a Kaiser Permanente Baldwin Park pediatrician who leads the Pediatric Weight Management Initiative for Kaiser Permanente's Southern California Region.
"The most important advice to parents of extremely obese children is that this has to be addressed as a family issue. There is rarely one extremely obese kid in a house where everyone else is extremely healthy. It's important that everyone in the family is invested in achieving a healthier lifestyle," Porter said.

"This publication is only the beginning. Now we are trying to quantify the health risks and long-term effects associated with extreme obesity, determine which groups are affected most, and develop strategies for population care management to reduce these health risks. Children's health is important and we have a long way to go," Koebnick said.

More fruits & veggies!

2010-03-18T13:16:00.000-07:00

This past weekend, I conducted a family workshop. It was my first one and I wanted to make it positive about good things to eat instead of limiting the bad stuff. So one of the goals was to bring about an awareness of fruits and vegetables - and how to get kids (and their parents) to eat more. Did you know that only 2% of our kids in U.S. consume the recommended daily allowance on a regular basis?! As a parent, I struggle with how to do this without resorting to tricks (i.e., hiding vegetable and fruit puree in other foods or covering it in Ranch or cheese sauce). I want our daughter to LIKE fruits and veggies. And the only time tested way to do this, is continual exposure. One of the handouts I used comes from the "Healthy Kids Challenge" http://www.cigna.com/pdf/parents/5aday.pdf. The handout includes a weekly chart for checking off the number of different colors of fruits and veggies that you eat. We're on day 4 of using the chart and our daughter, who likes accomplishing challenges, has eaten at least 5 servings of fruits and vegetables (one day it was 9). We only count fresh produce - no juices. Let me know what works for you - or if you use the chart, how's that working? I'm going to go eat my grapefruit now...

Join the movement to stop childhood obesity

2010-03-16T14:19:00.000-07:00

As you probably know, the number of obese and overweight children and teens have doubled and tripled, respectively, in the past 30 years. For the first time ever, the lifespan of our children is expected to be shorter than ours. Here's a website with lots of information and links to other sites for helpful ideas, stats, etc. http://www.letsmove.org/ What do you think? How can we help locally?

Spring Break Schedule

2010-03-16T14:09:00.000-07:00

Monday - regular schedule except 10 a.m. Barre None is cancelled
Tuesday - regular schedule
Wednesday - closed except for the 10 a.m. Barre None class
Thursday - closed
Friday - closed

Asian Chicken Salad

2009-03-23T17:20:00.000-07:00

Here's another easy recipe....

3 chicken breasts
1 small head of bok choy (or 1/2 of a large), thinly sliced
1/4 cup finely chopped cilantro
3-4 scallions, sliced on the diagonal
3 carrots, grated
4 TBL low sodium soy sauce
4 TBL seasoned rice vinegar
2 TBL sesame seed oil
4 TBL slivered almonds

Poach the chicken breasts in enough water to cover. Poach at least 10 minutes until cooked through. Cool and shred. Toss bok choy, cilantro, carrots, and scallions. Add chicken. Make dressing using a 2:1 ratio of the soy sauce/rice vinegar to the sesame seed oil. Lightly dress the portion of salad you will eat. Top with some almonds that have been lightly toasted in a dry frying pan.

According to nutritiondata.com the recipe analysis is as follows for 4 servings: 275 Calories/serving, 22% carbohydrates, 33% fat, 45% protein

Food Synergy

2009-03-02T06:48:00.000-08:00

We all know which foods are good for us but some foods are even better when eaten in combination. For example, more of the iron in spinach is absorbed when ingested with a vitamin C-rich food such as citrus. Here are some combos that work synergistically:

Spinach + citrus fruit (increases iron absorption)
Tomatoes + broccoli (greater cancer-fighting qualities when eaten together)
Vinegar + sushi rice (decreases glycemic index by as much as 35%)
Tomatoes + healthy fat (the body absorbs more of the carotenoids in the tomatoes)
Vegetables + any healthy fat (increases absorption of the phytochemicals)
Herbs and spices + meat (reduces the levels of harmful cancer-causing compounds produced by grilling by 88% - so include herbs and spices in the marinade!)

Here's an easy spinach salad that we could call the "Synergy Spinach Salad"

Spinach leaves
Red onion, thinly sliced
Grapefruit or Strawberries or Mandarin Oranges
Feta Cheese, lightly sprinkled
Dress with orange juice (yes, just orange juice from the juice pitcher or freshly squeezed)
a few grindings of black pepper

Even my daughter eats this salad though she leaves the onion behind.

Recipes

2009-02-27T07:12:00.000-08:00

We thought that this would be useful venue to share recipes, especially QUICK and ECONOMICAL meals. So if you're so inclined, share your own or search on the web, then post it here. We can also review our recipes. My husband would like to share that he doesn't like kale, no shape, way or form! So he gives all my kale recipes 2 thumbs down :)

Cleaning the fridge

2009-02-17T05:25:00.000-08:00

In the back of our fridge, is an unopened box of petit fours. You know those little squares of cake that are dipped in chocolate, decorated, placed in a pretty liner and packaged in a gold box. We receive this gift every Christmas. The box is unopened because in past years we have tried them. The cake is a little dry, they taste a little sweet but not that good. I sent the box with my husband on a mountain bike race but it came back unopened and I put it back in the fridge. I have know vowed to throw the box in the trash but it's made me wonder why I kept it in the first place. I've got to a point in my life where I cannot afford wasted calories. In the past, when I trained 2-4 hours a day I could pretty much eat anything and, so not to waste food, I would have eaten the petit fours. Now when I eat a treat, it's got to taste great! My husband has known this all along. If it doesn't taste good he won't eat it - perhaps that's why most men don't struggle as much with extra pounds. They are much more discerning in what they eat. So let's all vow to become food snobs and eat only the best tasting food. I'm signing off now to get up and throw that gold box of petit fours into the trash!

Checking on everyone

2009-02-16T11:37:00.000-08:00

Hi Everyone,
Just wanted to wish everyone a happy and healthy day.
Laurie and I are still meeting at 5:30 on Mon-Wed-Fri to do
our weight training. Hope all of you are doing well.
See you soon.
Sarah

UGH - Stressful Month

2009-02-15T13:11:00.000-08:00

Mom and I have not been working out at all. She has annual audit this month (tomorrow) and I am in the busiest time of my year as far as reporting goes, so it's been work/home/work/home for several weeks. I've noticed that my stress level has shot through the roof since I haven't been to the gym. I am very irritable and depressed. Once these weeks of hell are over, we'll be getting back to the routine. I know I should fit it in but I just can't - by the time my day is over, all I can manage to do is fit in four hours of sleep before it starts all over again. Anyway, that's where we're at.

Vitamin D Deficiency

2009-02-14T06:11:00.000-08:00

The effects of Vitamin D deficiency and the number of individuals suffering from it, is in the news. One of the potential symptoms is weight gain. Read about it on the following site:
http://www.oprah.com/article/oprahandfriends/bgreene/bgreene_20080329/1

Lifelong Changes

2009-02-05T12:01:00.000-08:00

I'm often asked if diets such as the latest low-carb diet or a low-fat diet or a diet-of-the-moment works, my answer is that "yes, you will most likely lose weight on that diet". However, the reason that the diet industry is staying in business, is that most do not produce lifelong changes in eating behavior. Moreover, most only "recommend" exercise. So since I have all of you for the long haul, I'd like everyone to start sharing what they believe to be lifelong changes that they have made since starting the program. I really want you to give this some thought and think about what you are going to do for LIFE in terms of conscious eating and exercise.

Asian Salmon

2009-02-03T06:41:00.000-08:00

Here's a delicious and easy recipe.

Combine in a small bowl: 2 T soy sauce, 2 T dijon mustard, 2 T honey and freshly grated ginger. Smear on top a salmon filet and broil until flaky - about 5 minutes.

I served it with fresh spinach that I lightly sauteed with olive oil and minced garlic. Season withh salt and pepper.

Data

2009-01-31T10:41:00.000-08:00

I'm going to try to post current graph on everyone. It will include lbs lost and % body weight lost, along with the person's name. If anyone does not want the information on the blog, please let me know (you can email me). Of course, I will not use anyone's weight.

Welcome!

2009-01-29T18:13:00.000-08:00

Hi, everyone. This blog is a place where you can post questions, concerns, encouragement, tips, etc for the entire group to read. A blog is basically like a virtual meeting 24/7. When someone posts something, you'll get an email telling you that there is new information on our blog. I think this will help us inbetween our monthly meetings. Please use this space liberally.

Ann - you can post meeting dates/changes, recipes, workout routines, and so on.

If you have any questions or problems, please contact me here. If you need help using this, give me a call at 565-6999 and I'll walk you through it :)

Happy and Healthy in 2009!

Rocky