AEON Fitness Studio

WEIGHT MANAGEMENT DURING THE HOLIDAYS

2010-11-16T15:21:00.000-06:00

“Tis the season” and the holidays are generally a challenging times for those working to stay focused on healthy eating goals. Why wait until January to perhaps “begin again”. Join Karla Whitley, R.D., L.D. for a one hour class and learn how to navigate through the weeks to come successfully. Make it a gift to yourself, a little early. We will discuss the tips, tools and motivators to help you remain focused on your goals while still enjoying the holiday season.

Where: The Aeon Studio: 4809 Cole Ave., Ste 110, Dallas, 75205.

Three different class times are offered to accommodate busy schedules.

November 30th, Tuesday : 12 noon-1 p.m.

December 1st, Wednesday: 7-8 p.m.

December 4th, Saturday: 2-3 p.m.

For questions and for more information contact Karla at 214-763-7552 or karla@aeonhealth.com Class fee is $25.00 per attendee. Those who wish to attend will need to RSVP as space is limited .

A Tip From the Dietitian- Back to School

2010-09-01T15:11:00.000-05:00

A TIP FROM THE DIETITIAN

Summer is over for most of us and for those of you who have children going back to school-here are some tips to help keep the focus on healthy nutrition. It’s never too early to teach children the importance of nutrition when you use positive messages like…

START SMART WITH BREAKFAST- Students who eat breakfast make better grades. Plan together for quick and easy meals that appeal to your child. One idea- a smoothie with frozen fruit and milk or yogurt…you can put the ingredients together in the fridge the night before and blend in the morning. Team it with a handful of low-sugar, high-fiber cereal. Have a cup and straw ready to go. Pre-measure cereal and place in a zip bag ahead of time.

BUILD STRONG BONES - Three servings per day of milk or yogurt helps children build strong bones. One cup counts as a serving. Cheese and other foods prepared with milk also provide the Calcium and vitamin D needed by our body each day. Dark green vegetable help too.

FIVE A DAY IS A HEALTHY PLAN- Five servings or more of fruits and vegetable each day helps assure many key nutrient needs are met along with a natural dose of fiber. A small piece of fresh fruit or ½ cup of vegetables usually counts as a serving. Fresh, frozen, canned and dried fruits or vegetables all work. Watch for hidden fat and sugar.

WHOLE-GRAIN CHOICES ARE BEST- When you have a choice, pick whole grain cereals, breads, pasta, rice and other starches. You get more nutrients and fiber in whole grain choices.

PROTECT YOUR HEART- Limit fried foods and foods high in fat like salad dressing, gravy, butter and other spreads as well as high-fat treats. Smaller servings and less frequency helps your heart!

BE GOOD TO YOUR TEETH- Limit sugary foods, especially sticky sweets and sodas to help prevent tooth decay. Keep your teeth for life!

MOVE YOUR BODY- Aim for 60 minutes of activity each day to help build strong bones, a strong heart and strong muscles. Exercise also helps students sleep better and make better grades.

For more specific ideas….don’t forget that meeting with a Registered Dietitian can be helpful!

TIP FROM THE DIETITIAN

2010-07-14T16:59:00.000-05:00

Don't let a summer vacation derail your nutrition goals. It's common for vacationers to "take a break" from their usual nutrition practices and just let whatever happens with food- "just happen".

While a 1-2 week vacation may not seem like much time to be off track with food....it's often just the beginning of a return to less healthy habits once back home. To help you stay on target with your goals while on vacation-

KEEP THESE TIPS IN MIND

* Check your attitude-healthy eating CAN coincide with a great vacation!

* Pre-planning can make a difference in your success.
* You may wish to adjust your usual guidelines. Allow some flexibility with food choices but decide in advance where you would like to draw the line on extra-less nutritious food choices. Setting a limit on the number of sweets/desserts and treat type foods per week and the serving sizes when choosing to include them is a good idea. Doing the same with alcoholic beverages makes sense as well.
* Bring along some healthy foods from home or stock up once at your vacation destination. Pre-packaged oatmeal or high-fiber breakfast cereal , healthy snack bars, small servings of nuts and dried fruit and fresh fruits are some ideas.
* Focus on the basics - a healthy diet includes plenty of fiber which we get naturally from fruits, vegetables, and whole grains. Try new dishes with this in mind.
* Choose lean proteins and non-fat or very low-fat milk choices. Limit serving sizes when higher-fat choices are made.
* Three meals per day with snacks in between when appropriate is still a good plan. This will help you avoid feeling overwhelmed with hunger....a setup for less healthy choices.
* Drink plenty of water to stay well hydrated.

HAVE A HEALTHY AND HAPPY VACATION!!

ADVENTURES IN COSTA RICA!!!!

2010-06-24T12:10:00.001-05:00

Costa Rica Adventure and Yoga Trip

Recently staff, members and friends of AEON ventured to Costa Rica for adventure and yoga. It quickly became much more than that. It became an adventure we will not soon forget!
Whitewater rafting, sunrise and sunset yoga, zip lining, rappelling, tarzan swing, surfing, bird and monkey watching are just a few activities we packed into 6 days. And did I mention the food was AMAZING! Many of us tackled fears and experienced first time adventures. However, we all became great friends in such a short time.

Take a look at the itinerary of the trip...

June 9: Welcome to Costa Rica! Upon arrival to Juan Santamaria International Airport, we boarded a chartered flight and made our way to Quepos airport. We were able to experience Costa Rica like never experienced before. This was indeed be the memory of a life-time. We saw the natural wonders of the country ALL from the sky. With the outstanding views, it was the ideal way of seeing the beautiful volcanoes, rivers, rain forests, ocean and countryside of Costa Rica. Ground transportation was provided with a short 10min drive (we soon learned everything is just “10 minutes”) to Villa El Cantico in Manuel Antonio.

Villa El Cantico is a newly built, 7 bedroom luxury private home in Manuel Antonio. This exclusive home has a stunning ocean view of Manuel Antonio National Park and is surrounded by a tropical forest with beautiful birds, monkeys, and other exotic wildlife. It is a short scenic 10min walk to the small snorkeling beach or 25min walk to the main beach. Daily maid service and private chef are included. (Overnight Villa El Cantico; PM Yoga)

June 10: Our trip started with a morning pickup at Pacifico Colonial, where our minibus picked us up and took us to the river, passing through the towns of Naranjito & Villanueva. Once there, guides geared us up and started our descent maneuvering the class II-IV rapids of the mighty Naranjo River and we experienced some of the most breathtaking scenery in all of Costa Rica.
Only 30 minutes away into the mountains from the Manuel Antonio / Quepos area, the Naranjo River offers an exhilarating, exploding section of white water. This river is the natural southern border of Manuel Antonio National Park. The section we ran goes from the town of Villanueva in the mountains to the Llamarón Bridge on the road from Quepos to Dominical. On these 6 miles of whitewater we rode rapids like “La Piñata”, “El Cesar” & “Robin Hood”. On the second half of our run the river opened up on the Pacific flatlands and gave us the opportunity to enjoy the view and see many species of birds like the Ringed King Fisher and the White Ibis.

The afternoon was free to relax after a thrill packed morning. A rejuvenation yoga session ended our day and the evening was free to enjoy Villa El Cantico and the town and restaruants of Manuel Antonio. (Overnight Villa Cantico; PM Yoga; L,D)

June 11: We woke up to the beautiful views of Manuel Antonio. Today we began with a morning yoga session before breakfast on the balcony overlooking the Pacific coast of Costa Rica. We quickly realized Yoga practice brings great joy and peace of mind to all who do it with devotion. No matter what practice level you are at, you will have a great yoga experience in the tropics! We rejuvenated our body and mind by joining in this special experience.

After yoga the day was ours to explore the small town of Manuel Antonio. This is a town that will definitely give you a taste of what this country is all about, with a downtown market, great nightlife, beautiful pottery stores and a great foreign influence reflected in the villas and rentals that cater to everyone's needs from adventure to beach bums. Many activities were available to choose from. Some decided to try out surfing for the first time and others chose to relax on the beach or poolside. An onsite concierge was available to help book any additional excursions. (Overnight Villa El Cantico; AM/PM Yoga)

June 12: Today we created your own adventure! We relaxed pool side at Villa El Cantico or enjoyed Manuel Antonio Beach.
Today we chose to visit Manuel Antonio National Park, which has 3 beautiful white sand beaches. Manuel Antonio is the most visited National Park in Costa Rica. There are more than one hundred mammal species and one hundred and eighty species of birds here.
Some chose to relax in the afternoon with a hot stone massage and body wrap. Other took part in other activities.

Excursions that were available....FUN IN THE SUN!! Schedule an ATV, jungle kayak, surfing, waterfall expedition, deep sea fishing, mountain biking, horseback riding or just nap in a hammock on the beach or by the pool!

Our private Chef, Renzo, was amazing! We were all ready to take him home with us. He prepared the most amazing fresh seafood meals! (Overnight Villa El Cantico; AM/PM Yoga; B,L,D)

June 13: After a morning of yoga and leisure at Villa El Cantico our mid morning consisted of a 5 hour Safari Canopy Tour. We were able to traverse from tree to tree and platform to platform using pulleys on horizontal cables, sailing through the treetops of the tropical rainforest canopy, and over the trails far below. Our canopy course consisted or 18 platforms, 10 zip lines, 2 rappel lines, 1 suspension bridge, 1 Tarzan swing, and entrance to butterfly farm and serpentrium.

Our last evening will consisted of gentle yoga with guided meditation followed by a traditional Costa Rican dinner as we reflected with our new friends on our amazing adventure! (Overnight Villa El Cantico; AM/PM Yoga B,L,D)

June 14: In the morning, we took a private chartered flight from Quepos to Juan Santamaria International Airport (San Jose) to meet our connecting flight home.

We came back relaxed and ready for the next adventure....maybe Hawaii??? Overall everyone had an amazing time!
Be sure to let us know if you might be interested in joining our next adventure! Contact us at adventure@aeonhealth.com.

Wanna know what FOODS can re-hydrate you??

2010-06-24T10:06:00.004-05:00

Drinking water is NOT the only way to re-hydrate during this season of HOT Texas weather!

Some studies have shown that individuals get approximately 19%-25% of their daily fluid intake from food!

Here are some common foods that will help you stay hydrated this summer...

Lettuce: 96%
Orange: 87%
Squash, cooked: 94%
Apple: 86%
Watermelon: 90%
Pear: 84%
Cantaloupe: 90%

AND, try this Yummy recipe to keep you hydrated and Fit!!

Watermelon Salad with Feta Cheese
1 cup vertically sliced red onion
1/4 tsp sea salt
1/4 cup red wine vinegar
1 small cucumber, halved lengthwise and sliced thin
2 1/2 cup cubed, seedless watermelon
1/4 cup(1oz) crumbled feta cheese
1 1/2 Tbs white balsamic vinegar
2 Tbs chopped fresh mint
1 Tbs extra virgin olive oil
2 Tbs chopped fresh basil
1/2 tsp freshly ground black pepper

Combine first 3 ingredients in small bowl; let stand for 30 minutes and then drain pickled onions.
In large bowl, mix balsamic vinegar, oil and pepper; stir well with whisk. Add pickled onions, watermelon and cucumber; toss gently to coat.
Arrange watermelon mixture on a platter and top with feta, mint and basil.
Make 6 servings.

Per serving: 77 calories; 3.9g fat; 1.9g protein; 9.8g carbs; 1.2g fiber; 152 mg sodium

A TIP FROM THE DIETITIAN

2010-06-21T21:25:00.000-05:00

Are you succeeding with your nutrition goals?

Research shows that a weekly class or support group with members sharing the same goals can make a big difference. Aeon Health is offering regular small group classes to those individuals who would like support with healthy weight management.

WEIGHT MANAGEMENT SUPPORT GROUP

Join our Registered Dietitian for six weekly meetings. Both noon-time and evening classes are offered. Bringing your lunch for the noon-time meetings is encouraged. Group size is limited to 4-6 people in order to provide for individualized guidance. Classes will be scheduled on Mondays or Wednesdays on an on-going basis for six week sessions. Both noon classes and evening classes are offered. The cost is $90.00 for a 6 week session plus a one-time $30.00 fee for registration and supplies for new members. Please visit http://www.aeonhealth.com/ for more information. You may also contact Karla Whitley at 214-526-8600 or karla@aeonhealth.com Individual consultations are also offerred.

2010-04-09T12:33:00.002-05:00

Get Your ESS in shape before your vacation!!!!

ENDURANCE, STRENGTH AND STRUCTURE!!

Summer vacation will be here before you know it!! Now is the time to start your exercise routine so you will be in the best shape to enjoy your vacation and any activities you may have planned. You’ve bought the ticket, packed your gear, and read up on your destination. So you’re all ready? Maybe. Are you fit for the road physically?

Many of us spend our workdays basically shifting from one chair to another – driving to and from work, sitting at a desk or conference table, and then home to watch TV or read. Adventure travel – whether it’s sailing the Mediterranean, hiking the Himalayas, or just sight-seeing anywhere in the world – can involve walking or standing for hours at a time.

In general, if you aren’t comfortable walking or hiking four miles in just about any weather, you may find it hard to handle a moderately active adventure in unfamiliar terrain. Always ask a group leader or travel agent about any specific conditioning several months before your trip begins to allow yourself time to get into shape so that your dream trip doesn’t turn into a nightmare due to avoidable injury, muscle strain, or just plain discomfort.

AEON Fitness Studio advises travelers to get their ESS (Endurance, Strength, Structure) in shape before they leave home. Getting in shape may be on people’s minds, but it’s at the bottom of many to-do lists.

Here are some travel health tips from AEON Fitness Studio...

•Stretch before engaging in strenuous activities.

•Use the appropriate safety equipment. When trying a new sport or activity, take time to learn the safety rules and wear all the necessary equipment.

•Build endurance with cardio training that starts at least three months ahead of time.

•Evaluate the strength of your major muscle groups, including chest and back muscles, arms and legs, and set goals for building your strength in each of these areas.

Also, mastering these simple in-flight exercises can help you arrive ready to go – and they can be done back at the office, too.

TRICEP EXTENSION: Place your hands on the armrests and raise your bottom off of your seat by putting the weight on your triceps. Lower yourself back down, then repeat.

CROSS OVER RESISTANCE: Sit with your back straight, knees bent and feet on the floor. Place the palm of your right hand on the inside of your left knee. Apply pressure with your right hand on this knee while raising your left knee toward your right shoulder. Hold for 10 seconds, then perform the exercise using your left hand and right knee.

DOUBLE LEG EXTENSIONS: Begin sitting upright in your seat with back straight, knees bent and feet on the floor. Raise both legs straight out in front of you at the same time and hold for 10 seconds. Release.

Try doing three sets of 10 reps for each exercise. These exercises may not be as intense as a full workout at the gym, it certainly gets your blood flowing, helps to increase energy levels, boosts metabolism and builds muscle.

Feel free to contact AEON Fitness Studio to help prepare a fitness routine for your upcoming travels or join us on our Adventure Yoga Trip to Costa Rica in June!!

A TIP FROM THE DIETITIAN

2010-04-07T14:32:00.000-05:00

Work to include at least one cup of non-starchy, dark green vegetables daily. Examples: broccoli, brussel sprouts, spinach, kale, greens or deep colored lettuce. You may want to make a big batch of "green" soup with a low-sodium broth and seasoning of choice along with chopped/pureed vegetables. You can freeze the soup after cooking and cooling in cup-size portions to be microwaved when desired. Have the soup as an appetizer to your meal or even as a between meal snack to add a punch to your nutrient intake each day.

Please take our survey. We'd love to know how we are doing!

2010-04-06T08:28:00.001-05:00

visit http://survey.constantcontact.com/survey/a07e2u606exg7oqdib6/start

The Best Online Organic Market EVER!!

2010-03-08T07:59:00.000-06:00

Hello fellow foodies! I just wanted to share a little gem that I found while looking for an organic market. They offer fast delivery on all items and many items ordered come with FREE delivery. The service I received was second to none! The quality and freshness of my order was amazing! I spoke directly to the owner, Kathleen, who creates her own organic recipes and meals(you will see these listed in "Kathleen's Kitchen"). Yesterday for lunch I took out the Organic Veggie Pizza, popped it in the oven and 20 minutes later had a very tasty lunch with my family. It was loaded with fresh organic veggies, a tasty spelt and whole wheat crust and organic fresh mozzarella. So, if you have been hunting for a wonderful, family owned organic market, please check out diamondorganics.com And tell them AEON sent you!

COSTA RICA ADVENTURE JUNE 9-14, 2010

2010-02-23T09:02:00.011-06:00

COSTA RICA June 9-14, 2010

Costa Rica Adventure/Yoga Trip

June 9-14, 2010

Your vacation will include:

Roundtrip domestic airfare from San Jose International Airport to Quepos/Manuel Antonio
All airport transfers
6 days/ 5 nights of adventure and rejuvenation
2 nights luxury accommodations in the center of Manuel Antonio within walking distance to the best restaurants and shops.
3 nights luxury accomodations at the Manuel Antonio Villa. This exclusive property has stunning ocean views of Manuel Antonio National Park and is surrounded by a tropical forest with beautiful birds, monkeys, and other exotic wildlife.
Canopy zip-line tour consisting of 18 platforms, 10 zip lines, 2 rappel lines, 1 suspension bridge, 1 Tarzan swing, and entrance to butterfly farm and serpentrium
Raft continuous class III and IV rapids on this challenging 7 miles Naranjo River half-day adventure
Relax and rejuvenate through gental yoga and meditation on an outdoor patio overlooking Manuel Antonio beach and rainforest.
Mountain biking, hiking, deep sea fishing and other adventures can be arranged at additional costs

Not included:

International airfare to San Jose (when booking flight remember to arrive SJO on or before June 8 and depart SJO June 13 after 12:00 pm)
$26 airport tax departing Costa Rica international airport
Alcoholic beverages
Additional tours/ excursions available upon request through concierge

$999 per person based on double occupancy

$1399 per person based on single occupancy

Any questions? Email Adventure@AeonHealth.com or call me at 469-939-4165

2010-01-05T16:51:00.001-06:00

A Tip from the Dietitian....

2010-01-05T09:15:00.000-06:00

Getting Started

Any time is a good time to start making healthy changes in your life. The beginning of a new year is a likely time to do some self-assessment and set some goals. Nutrition goals are often included. Whether your goal is to lose weight, lower your cholesterol level, eat more vegetables or any other nutrition related goal...Record Keeping can help. Research shows that record keeping is one of the most powerful tools we can use for helping to make change. If you'd like to use record keeping to help you in meeting your nutrition goal, keep these things in mind:

Food records are more accurate and realistic if you record your intake as close to the time of consumption as possible. (It's more difficult to remember how many chips you ate at lunch by the time 10 p.m. rolls around.)
Keep track of all that you eat or drink as it pertains to your goal. For example, if you are tracking Calories, the "samples" of food as you cleaned up the kitchen and put away leftover food can make a difference. If your goal is to increase your intake of vegetables or calcium, track all vegetables eaten or major sources of calcium in your diet.
Be sure to note the day of the week, the day and the time of consumption. For instance, Monday, January 4, 2010, 9:00 a.m.
Write down other details to your day as well, especially if you feel that you are straying from your goal. Knowing the details can help you figure out what was going on that kept you from meeting your goal.
Know the facts! The Internet is a rich source of information on food. However, be sure to use credible sources. Food labels are also helpful. Read them carefully and be certain of what the label is referring to as a "serving size."
Records can be kept in a small spiral notebook, on-line or by using a Smart Phone Application.
Evaluate your records as you go through your day to help keep you focused on your goals.
Review your records daily and summarize the day in terms of meeting or not meeting your goals. Be sure to acknowledge success. "Troubleshoot" for yourself if goals are not met. Think about how to work towards success for the next day. What might you do differently? Should you choose a different restaurant, order a different menu item, or eat more regularly throughout the day so as to not be overwhelmed with hunger when making decisions about food?
Evaluate your records again on a weekly basis to help clarify how the week went.
Ask for advice, help or support if needed from a healthcare professional.

"The secret of getting ahead is getting started." ~ Mark Twain

Have a Healthy New Year!

A Tip from the Dietitian....

2009-12-12T19:26:00.000-06:00

HOLIDAY EATING

This is the time of year when most people are busy with all the things that make the holidays special. It’s also the time of year when, for many of us, our goals to eat healthy seem all but forgotten until the New Year comes around. You are likely to be familiar with the standard healthy holiday eating tips. Perhaps these additional tips can also help this holiday season.

1. Review your past holidays and identify behavior with your food and beverages you’d most like to improve on. Think through a new way to deal with these “problem” areas.

2. Eat regular meals, even on those special days… when you arrive at a meal hungry you are much more likely to eat too much.

3. Focus on the things you “can do” rather than what you “shouldn’t do”…work to find ways to include plenty of healthy fruits and especially nutrient- rich vegetable servings each day.

4. Drink plenty of water to help stay hydrated and eliminate the possibility of “confusing” thirst with hunger.

5. Work to include daily exercise even if all you can work in is a brief 10-15 minutes. You will feel better, and have an opportunity to re-focus on your nutrition goals for the day.

Happy Holidays!!

Recipe: Golden Raisin, Apple and Cinnamon Granola

2009-12-08T12:41:00.002-06:00

Granola is a cereal-like combination of dried fruits, grains and nuts. Though it's a good source of protein and fiber, granola can also be high in fat and calories, especially the store-bought varieties. Watch your portion sizes or create your own granola to limit the amount of fat, calories and sugar in each serving.

Ingredients:
1/4 cup slivered almonds
2 cups dry, old-fashioned oatmeal
2 cups bran flakes
3/4 cup dried apple pieces
1/2 cup golden raisins
1 tablespoon ground cinnamon
1/4 cup honey or Agave Nectar
1/4 cup unsweetened applesauce
1 tablespoon vanilla extract

Directions:
1. Preheat oven to 325 F. Lightly coat a baking sheet with cooking spray.
2. Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes.
3. In a small bowl, whisk together the honey, applesauce, vanilla, and cinnamon. Set aside.
4. In a large bowl, add the oatmeal and bran flakes. Stir to mix well. Add the honey mixture and toss with your hands. Don't break the clumps apart.
5. Spread the cereal mixture evenly onto a baking sheet. Place in the oven and stirring occasionally, bake until golden brown, about 30 minutes. Remove from the oven and cool slightly.
6. In a large bowl, combine the cereal mixture, toasted almonds, apple pieces and raisins. Cool completely. Store in an airtight container.

Nutritional Analysis: Per 1/2 cup serving
Kcal: 163
Carbs: 33g
Total Fat: 2g
Saturated Fat: 0
Monounsaturated Fat: 2g
Cholesterol: 0
Fiber: 4g
Calcium: 27mg
Sodium: 115mg
Potassium: 216mg

Exercise of the Week - Lat Pulldown

2009-12-07T14:11:00.000-06:00

The Lat Pulldown is a great exercise and strength training move for the upper back and biceps. Although the biceps are secondary, they are still involved because any time you FLEX the elbow, the biceps contract. So, the muscles involved in Lat Pulldown are the Latissimus Dorsi (imagine that??), Rhomboids, Posterior (Rear) Deltoids, and Biceps.
There have been several questions raised as to where you should "pulldown." Behind the head or not? I will tell you there is a greater risk of injury involved in a behind the neck Lat Pulldown. Why is this? Well, here my little biomechanical rant...

The NECK is excessively flexed which places great stress on the cervical spine and disks. The shoulders are stressed because they are placed in an extreme external rotation and a hyper-extended position (i.e. the shoulder-elbow alignment is behind the mid-line of the body). This stress could contribute to injuries such as shoulder impingement, rotator cuff problems, and anterior shoulder instability. The Lat is also NOT optimally challenged because the line of pull does not adequately oppose the muscle fibers of the Lats.

Okay, that said, here is the correct approach to a Lat Pulldown:

1. Place the feet firmly on the floor and hands on the bar, a little wider than the elbows, in an overhang grip.

2. Pull the bar downward slightly, maintaining neutral posture and leaning back at the hips about 20 to 30 degrees (without rounding the back).

3. Retract and depress the scapula (shoulder blades) and hold throughout the exercise.

4. Contract the abs and begin movement by contracting the Lats, driving the elbows down toward the floor and back slightly.

5. Pull the bar toward the upper chest while keeping the trunk from moving back and forth.

6. Return to the starting position.

And as always....DON'T forget to breathe!!

Till next time....Christie

Yoga Pose....Downward Facing Dog

2009-12-05T22:21:00.000-06:00

Adho Mukha Svanasana

(AH-doh MOO-kah shvah-NAHS-anna)

adho = downward

mukha = face

svana = dog

1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

2. Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.

5. Adho Mukha Svanasana ison of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhilation and rest in Child's Pose.

A Tip from the Dietitian....

2009-11-17T10:26:00.000-06:00

Calcium is essential to the development and maintenance of healthy bones. Many people, especially women and teenagers are not meeting their daily need for calcium. Take steps now to prevent Osteoporosis. Use these tips to make sure you get enough calcium.

* Know how much you need:

Teenagers: 1,300 mg/day

Adults (age 19-50): 1,000 mg/day

Adults (age 50+): 1,200 mg/day

* Become familiar with good calcium sources:

8 oz. milk: ~300 mg

8 oz. yogurt: ~400-450 mg

1 oz. low-fat cheese: ~200 mg

1 cup low-fat cottage cheese: ~155 mg

1 cup spinach or collard greens: ~300-350 mg

3 oz. salmon (bone-in): ~325 mg

1 cup soybeans (edamame): ~260 mg

* Add milk or yogurt to recipes whenever possible:

Make oatmeal and hot chocolate with milk instead of water

Make fruit smoothies from frozen fruit blended with yogurt and/or milk

* Look for calcium-fortified orange juice and other foods as well (especially if milk or yogurt are limited in your daily intake)

It takes more than an adequate intake of calcium to build strong bones. Regular weight-bearing activities are important too.

Christie's "Healthified" Pumpkin Bread

2009-11-17T09:50:00.000-06:00

Yield: 2 Loaves (12 Slices Each)

Dry Ingredients:

2 cups unbleached all-purpose flour

1 cup whole wheat flour

1 cup raw organic cane sugar

1/2 cup milled flaxseed

2 tsp baking soda

1 tsp baking powder

1 tsp salt

1 1/2 tsp ground cinnamon

1 tsp ground nutmeg

1 tsp ground all-spice

1/2 tsp ground cloves

Wet Ingredients:

2 cups pureed pumpkin

1 cup fat free milk

4 egg whites

1/4 cup olive oil

1/4 cup molasses

Directions:

1. Heat oven to 350 F. Spray bottom of two 9x5-inch loaf pans with cooking spray. In a large bowl mix the first 11 dry ingredients until well blended.

2. In medium bowl, mix the 5 wet ingredients until well blended. Stir wet mix into the dry mix bowl until well blended. Spoon batter evenly into prepared pans.

3. Bake about 30 minutes. Then cover loosely with foil and bake another 30-40 minutes until toothpick inserted in center is clean. Cool on cooling rack 10 minutes. Loosen sides of loaves from pan. Remove from pans onto the cooling rack. Cool completely, about 1 hour.

Serving Size: 1 slice

Calories: 190

Fiber: 2 grams

Total Fat: 5 grams (0 Saturated Fat)

Total Carbohydrates: 32 grams

Cholesterol: 0 mg

Protein: 3 grams

Exercise of the Week - Hip Extension

2009-11-11T14:52:00.000-06:00

Okay, the exercise of the week is....Hip Extension! It is often underrated and left out of many workout programs. However, it also happens to be one of the most important strengthening exercises out there. Why? Because it strengthens the upper back, lower back, glutes (buttocks) and hamstrings - all the muscles that need strength and stability to perform many daily activities (examples: walking and climbing stairs). This exercise is often executed with improper form and technique, as well as improper range of motion. It is very important to properly align and position the spine. Tempo is another area where most of us go wrong. Slow down!

The pictures below show the beginning stance and the bottom of the movement. The progression of this exercise is to move to a one-leg hip extension with a single dumbbell in the opposite hand of the stance leg. The single leg version challenges balance as well as ankle stability.

Let's do this...

Position feet straight ahead and directly under your hips, with a slight bend in the knee. Begin from the stance position with the shoulders back and the spine and head in good posture. Keep that core tight!

Begin to inhale as you move at the hip joint (not the low back). Push the hips back and lower the trunk as low as the hamstrings will allow while keeping the dumbbells close to the body and maintaining good posture. Pause at the bottom position, then begin to exhale as you push those heels into the ground while giving the glutes a good squeeze.

** If you begin to feel as though you are straining your low back, make sure you are not over-arching your low back. Also, be aware that the movement comes from the hips, not the low back.

When you have mastered this movement, you can then progress to single-leg hip extension. The lowering movement is the same as before.

Happy exercising! Until next week......Christie

A Tip from the Dietitian....

2009-11-04T14:47:00.000-06:00

Eating adequate fruits and vegetables each day is easy! Yet for many people it feels like a daunting task. Fruits and vegetables, especially the naturally deep colored vegetables, are a rich source of the many nutrients needed for a healthy diet. They also offer a good and natural source of fiber. Use these tips to help make sure you meet your daily needs.

* Know how much you need: aim for at least 5-9 servings per day total

* Become familiar with serving sizes: usually 1/2 cup equals a serving size

* Grab the quick and easy: ready to eat raw fruits & vegetables; frozen vegetables in ready to steam bags

* Add vegetables where possible: Frozen spinach can boost the nutrient value of spaghetti sauce and lentil soup.

* When eating out request fresh fruit for dessert and steamed vegetables along with your entree even if not on the menu. Most restaurants are happy to help.

* Frozen, unsweetened fruit make a great smoothie; just add yogurt and blend.

* Whole fruit and vegetables are usually best over their juices. They provide more fiber and make it easier not overdo. If consuming juice, beware of serving sizes.

* Fresh fruit makes an easy and portable between meal snack.

A Registered Dietitian can help you add more fruits and vegetables into your eating plan.

Exercise of the Week - Side Plank

2009-11-01T12:03:00.000-06:00

Although this may look like something you may see in Lisa's awesome Yoga class, it is also an isometric strength and stability exercise I use often with my clients. And, oh, do they love it!!! The goal of the side plank is to develop core stability and strength. Well great, but why is that important? Our body's "core", like the true definition of the word, is the innermost part of our musculature. It consists of the muscles that are deep to the outer trunk muscles. These innermost muscles of the abdominal, pelvis and back play a dual role. They are responsible for both respiration AND stabilization of the spine. They are unique in that they operate under separate neurological control and can function independently from the outer or larger trunk muscles. It is super important to learn how to "activate" these muscles in order to have a solid foundation upon which to build your strength training routines. Developing and maintaining a strong "core" is essential in injury prevention during any exercise program. And hey, you could get a great looking stomach in the process! Okay, as you know, I could go on and on about exercise physiology and break this stuff down until your are totally bored and confused. BUT, I will spare you and move on to the exercise itself!

I have broken it down to a beginning level, medium level, and most challenging level; so progress accordingly, and ONLY WHEN you have mastered good control of the previous level.

Begin on your side with your elbow underneath your shoulder. The inside leg is bent and the outer leg is straight out. Using your hip, and not your shoulder, push yourself up until your body is in a straight line. When you are stable, raise the top leg without losing control of your bottom hip or proper spinal alignment. Hold for 15-30 seconds. Switch sides and repeat. Try 2-3 sets.

To progress, you may lift and lower the top leg in a slow, controlled motion. Again being mindful of good spinal alignment. Try for 8-10 reps, 2-3 sets on each side.

And finally, after you have successfully mastered the first 2 levels, you may progress to a straight, stabilizing arm/shoulder. Again, the hand should be directly under the shoulder as not to elevate the shoulder. Try holding for 15-30 seconds and progress to a raised outer leg. Try for 2-3 sets on each side.

Always keep good posture in mind, keep the inner abdominals contracted and DON'T FORGET to BREATHE!

If at any time you feel pain (not the whimping out kind) or discomfort, stop and modify your position. It is always okay to rest and regroup.

Have fun! See you next week....Christie

Yoga Pose of the Week - Triangle Pose (Trikonasana)

2009-10-26T17:30:00.000-05:00

From Mountain Pose or a standing postion, on an exhalation, step your feet 3 1/2 - 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle.

Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel.

Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distrorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral postion or turn it to the left, eyes gazing softly at the left thumb.

Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left.