Club Blog

(ARA) – School, homework, soccer practice, ballet, board meetings – the list goes on and on. The end of summer often means the beginning of a hectic fall, and now is the perfect time to ensure that healthy eating stays on top of your priority list. A healthy lifestyle for the entire family can be easier than it seems – even for the busiest household. With a little planning, both parents and kids will find themselves prepared for those last-minute meals and snack attacks that may otherwise place them in front of the vending machine, or in the drive-thru line.

As parents are heading back to work, and kids back to school, it’s more important than ever to be armed with functional foods that will keep you fueled and feeling satisfied. Planning ahead for snacks and meals that are both nutritious and delicious is the key to success.

Preparing nutritious snacks and meals on a tight schedule is all about being creative, so finding the right go-to foods the whole family will enjoy is important. Follow these tips from Sunsweet Growers to prepare your family for a day of healthy meals and midday snacks:

* Make breakfast count. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills and eye-hand coordination. Keep your kids strong in both body and mind by starting them off on a breakfast full of functional foods high in the important nutrients they need to succeed through both the day and the school year. Try adding “super fruits,” such as prunes (also known as dried plums), to a bowl of yogurt for a tasty breakfast that’s high in antioxidants, potassium and fiber.

* Plan nutritious snacks for between meals. Everyone needs a little something to tide them over between lunch and dinner. Having a healthy snack on hand will help prevent you and your student from turning to the vending machine for some midday fuel. Stock your desk and their backpacks with nutritious snacks that are packaged to stay fresh and hold up en route to any destination. Try mixing dried fruit with almonds for a snack that will fill you both up in a healthful way.

* Stash healthy foods in your car or purse. Having nutrient-rich snacks on hand is essential in ensuring your child stays energized between extracurricular activities, and that you stay fueled when transporting them. Often, afterschool snacks are a last-minute thought and chips and candy bars become the only option.  Instead of handing over that sugar-filled candy bar, keep your car or purse stocked with healthy snacks for those days you find yourselves moving from one activity to the next. Sunsweet Ones, individually wrapped prunes, are a grab-and-go snack perfect for the car when shuttling between school, soccer or ballet practice.

* End the day on a healthy note. After a busy day of work, school and extracurricular activities, it’s important to replenish your family in both body and mind with a healthful dinner. Have fun experimenting with new recipes and putting new spins on old favorites. Dinner is also a great time to squeeze in those extra vitamins and minerals to your family’s diet at the end of the day. Incorporating dried fruit, such as cherries, blueberries or prunes, into salads, side dishes and even entrees will not only add sweetness and texture to meals, but it’s also an easy way to incorporate nutrients that might otherwise be missing from the dinner table.

Visit www.Sunsweet.com for more recipe tips and ideas.

Courtesy of ARAcontent

Michael R. Mantell, Ph.D.

 Fitness Psychologist

The Sporting Club

 Ever wish your telomere was longer?  What’s that, you don’t know what your telomere is?  No fear, most people probably don’t know either.  But don’t spend too much time in the locker room looking for it.  You won’t see them.  Telomeres are protective strips of DNA that cap the ends of your chromosomes and stop them from unraveling.  They are a bit like the little plastic tips of your shoelaces.

So why care if your telomeres are long or short?  The length of your telomere is thought to be a biological marker of life’s stresses, the wear and tear of living on your body.  In other words, short telomeres may result in cellular aging and illness. 

Aging? Nobody likes that word.  So what can you do about it?  Plastic surgery doesn’t make you any younger though you may look a bit more “refreshed.”

If you want to truly keep your cells from prematurely aging and stay healthy for as long as possible, there is plenty you can do about it.  Scientists at the University of California at San Francisco recently published a paper that points to a simple antidote:  EXERCISE.

That’s right.  The Sporting Club is an ideal place to lengthen, or at least prevent shortening, your telomeres, keep your cells young, beat back stress of everyday life and stay healthy.  All under one roof.

The researchers found that even a moderate amount of vigorous exercise provides a critical amount of protection for your all-important telomeres.  There continues to be growing data that short telomeres are linked to several illness including diabetes and coronary heart disease, and early death. 

How much exercise is enough? According to 2009 Nobel Laureate Dr. Elizabeth Blackburn, one of the study’s authors, even as little as 42 minutes of vigorous exercise, getting your heart and sweat rates up, over a 3-day period may protect you from the effects of stress by reducing its effect on telomere length.  So if you are a regular at The Sporting Club, think just how much you are doing for your cellular aging and overall health.

The study’s lead author Dr Eli Puterman, a psychologist in the UCSF Department of Psychiatry, pointed out that this study showed yet another link between life stress and the dynamics of how cells—your body—may age.

Fortunately, there are things that we can do about it and we’d be foolish if we don’t increase our exercise levels to prevent the effects that psychological stress can have on our well-being—and aging!

Once again, this proves my adage that mind IS body.

The snacks we choose can make a big difference to maintain a healthy weight. By substituting a few healthier choices you can snack guilt-free!

Salsa is a great way to satisfy one of your daily vegetable requirements while adding flavor to cottage cheese as a replacement for higher calorie fruits and as a swap for sour cream on a quesadilla. A half cup of salsa is only 21 calories, which is a great way to eliminate 200 calories if using higher calorie garnishes and fruits.

Turnips, parsnips, and rutabagas are a tasty and healthy alternative for potatoes. Clean, cube and add spices like rosemary, garlic, and sage, and bake for a tasty side dish at your next meal.

Celery and carrots are a good snack but did you know that a cup of sliced bell peppers has only 20 calories and at the same time supplies 120 percent of your daily vitamin C requirement. They are also full of antioxidants – so crunch away.

Here’s some recent research on post-workout meals:

“A recent 12-week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss – while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength.”

1. Post-workout meals are actually vitally important for BOTH muscle building and losing body fat!

Always remember that one of the most important considerations of long term body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your entire body.

By consuming a good post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your whole body. The more lean muscle you have, the higher your metabolic rate (even when resting)… hence, you lose fat easier and faster, and it is MUCH easier to stay lean in the long term.

2. Are whole foods or supplement shakes best? This can actually be done either way, but I am going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, it can work.

First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to maintain a steady supply of amino acids.

When it comes to post-workout meals, you can just about use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carb source to stimulate an insulin response. This helps to push nutrients and glycogen back into your muscle cells for repair. Remember, this is not just important for building muscle, but also for losing fat.

Belly fat is that stubborn body part that we actually can live without.  It’s ugly, hard to get rid of, and bad for our posture.  But that’s not all, it’s not just a vanity issue either–health experts have been nagging us about belly fat for years, telling us that it’s the worst kind of fat to have. Abdominal visceral fat has been linked to health problems like diabetes, breast cancer, gallbladder issues, cardiovascular diseases, and metabolic problems.

So since no one welcomes belly fat, it could probably use a friend. But I do not want to be that friend. I do not like belly fat hanging around. Yet it does anyway–I clearly haven’t done enough to discourage it! Perhaps a letter?

Dear Belly Fat,
I’m sorry, but I think it’s time for you to go. I know you’re very attached to me–quite clingy in fact! But I just don’t love you the way you seem to love me. Truthfully? I’m just not that into you, even though you are quite clearly into me.

Scram, ok?

Sincerely,
Crabby

What, it’s not gone yet?

Damn. Apparently belly fat can’t read!

So if anyone else is looking for a better solution to getting rid of belly fat than writing it letters, there are several tricks that are apparently actually backed up by scientific research.

“The wise man should consider that health is the greatest of human blessings. Let food be your medicine.”

- Hippocrates

At the nutrition gym, we believe that what we eat effects all aspects of our life; our health, our energy, our performance and our quality of life.

Perhaps we should consider our relationship with food.  Is it medicine to you? Is it a form of self-care?

Come to my seminar, entitled, “The Other 85%: Effective Nutrition to Enhance Your Health & Fitness Goals“, on Saturday, April 24th from 11:00 am – 12:30 pm in the Annex at The Sporting Club.

To RSVP: Call 619-977-5779 or email: sandra.blackie@thesportingclub.com.

One of my favorite spa treatments is a facial. Not only are facials relaxing, they keep your skin looking great as you are aging. But having great looking skin requires attention and care on your part.

The basic building block for a healthy body, which includes great looking skin, is good nutrition and exercise. It is ideal to complement that with a professional facial that deep cleans your skin every 4-6 weeks. That is the amount of time it usually takes your skin to regenerate. A good home skin-care routine is also essential. And, don’t forget to wear sunscreen every day. Most good moisturizers now have sunscreen in them. Remember, skin damage is the single most cause of premature aging skin.

Our trained Estheticians at the San Diego Spa will examine your skin to determine what skin type you have, and the best course of action for you as an individual.

They will guide you through the entire facial process including cleansing, steaming, toning and the application of protective creams. A professional facial not only cleans the face, it exfoliates the surface of your skin removing all dead and dry tissue in order to nourish and promote clean, well-hydrated skin. There are several facials to choose from and your Esthetician will consult with you on which one you both feel fit your needs. Which ever facial you select, be prepared to feel rejuvenated, revitalized and refreshed!

Why do some men and women, in the effort to improve their fitness, still resist weightlifting? Here are some motivating ideas from Global Health and Fitness Success Coach, Garrett J. Braunreiter, for building weight-room confidence and helping you understand why this method of exercise is so very important to your success…

1. Lift weights to lose fat: One of the biggest mistakes people make when starting an exercise and nutrition gym program is not including a weightlifting program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. And when you lose muscle, your body becomes a lot less efficient at burning fat. However, when you gain muscle, you can actually condition your body to burn fat more efficiently… 24 hours a day!

2. You feel strong and fit: It’s a great feeling when you look in the mirror during your workouts and see your back muscles, biceps, shoulders, and legs flexing. If you’re unsure about proper lifting technique, hire a personal San Diego Sporting Club Trainer for a few sessions. The money you invest is well worth it, as is the time and energy you put towards an effective program. And weightlifting can definitely increases your confidence. It’s a wonderful feeling to feel strong, especially after a workout. You look forward to looking in the mirror, and actually like what you see.

3. You have more energy: Even if you’re just starting out with a few basic weightlifting exercises, very quickly you won’t believe how fantastic you’ll feel. Instead of making an excuse to skip your workout, you’ll make excuses to do just one more set. Plus, with the excess fat you’re going to lose, there will be
less of you to lug around and therefore less fatigue.

4. You’ll finally see the results: Knowing what to do makes all the difference. Many people go to the UTC Fitness gym for months – even years – and wonder why they’re not getting any results. Well, it’s because they’re doing the same darn workout every time.

This is a critical point: you can either quit out of frustration, or you can become a sponge for knowledge and get some help. Get your hands on fitness magazines, books, the trainers at the gym, ask other successful exercisers, or hire a coach. Learn what you need to do to make your program successful. Acquiring the knowledge and getting help is all you need to get hooked.

At first you may question what you’re doing: are you going to get too big, are you wasting your time, how do you know this will work? But then you see other men and women who have been weightlifting for years and they look terrific. Here’s the telltale sign that your program is working: you start to see definition and feel firmness in muscles you never thought you had.

5. You won’t get bored: I suspect many people don’t lift weights because they think it will be boring. Just remember to change your routine every 3-4 weeks to keep things fresh and your body responding to your training. Change the reps, the sets, the weight, the rest period, the exercise order, etc. Training only gets boring if you allow it to.