How Can I Get My Kids To Eat More Fruits And Veggies?

(SPM Wire) Getting kids to eat healthfully is all about having the right foods available and making them fun and interesting.

Here are some tips from the U.S. Centers for Disease Control on how to get kids to eat more fruits and vegetables:

* Keep a bowl of fresh fruits on the counter. Refrigerate cut up fruits and vegetables in small bags for easy snacks.

* Serve fruits and vegetables at every meal. Add grated or cut vegetables into entrees, side dishes, and soups. Top off cereal with fruits or add frozen fruits to smoothies.

* Set a good example. Snack on fruit and order low-sodium, low-fat salads, soups, or vegetable sides when at restaurants.

* Pack the refrigerator, freezer and cupboard with pre-cut, frozen and canned vegetables so it's easier to prepare meals and snacks that include vegetables.

* Challenge family members to reach their daily fruits and vegetable goal. Reward the winner with a prize.

* Ask that fruits and vegetables be offered at school functions, after school programs, and in vending machines.

* Let children choose which fruits and vegetables to serve and how to incorporate them into their favorite meals.

* Make them fun. Dress up sandwiches with faces and smiles made from fruits and vegetables.

* Keep trying. For some foods, it may take multiple times before a child acquires a taste for it.

* Encourage friends or relatives to offer vegetables and fruits to your children.

For more tips, visit www.fruitsandveggiesmatter.gov.

Mood and Food: Five Tips to Avoid the Blues

Think cake will cure your crabbiness? Or baked goods will beat the blues? Probably not.

Whether you're suffering from an irritable mood, a case of the blues, or even full-blown depression, you may benefit from incorporating certain foods into your diet while avoiding others. More information is available at http://www.pcos.insulitelabs.com/blog.

Studies have shown that food affects the chemical composition of the brain by altering the production or release of neurotransmitters, the chemical messengers that carry information from one cell to another. Neurotransmitters are the brain chemicals that motivate or sedate, focus or frustrate.

Similarly, blood sugar levels directly impact our moods. We feel good after we eat, because our blood sugar increases. However, when blood sugar levels sink, we get hungry and our mood takes a dive as well. Classic symptoms of low blood sugar are feeling impatient, irritable, angry and aggressive until we can eat again.

Despite the complexity of the relationship between food and the brain, following a few simple rules will help to provide your body with stable blood sugar and mood mellowing nutrients.

Five Tips to Avoid the Blues:

1. Eat fruit and vegetables that are high in fiber and low in sugar/starch. Fiber provides stable blood sugar and consistent energy by slowing the rate at which nutrients are absorbed into the bloodstream. Choose apples, blueberries, cantaloupe, carrots, broccoli, spinach, tomatoes, dark green lettuce, and red bell peppers. Limit sugary food and alcohol since both are low in nutrients and cause rapid blood sugar swings.

2. Eat lean protein at each meal. Protein stabilizes blood sugar and provides the brain with the amino acids essential to feeling alert. Choose fish, lean beef, pork, chicken, turkey, eggs, cheese, nuts and legumes (beans and peas).

3. Drink water. Choosing water over sugar-laden soft drinks and fruit juices will keep you hydrated and stave off food cravings. Drink eight to ten glasses of clean water daily. Replace soda and fruit juice with herbal tea and sparkling water.

4. Consume "good" fats, like olive oil and those containing omega 3's. Studies have shown that a deficiency of omega-3 fatty acids may contribute to depression and mood swings. Restoring the body's natural balance of omega-3s may help alleviate (and prevent) many types of depression, even for those who don't respond to traditional antidepressants. Consuming healthy fats also reduces the release of leptins, hormones produced by fat cells that signal hunger, thereby reducing food cravings. Choose avocados, nuts, olives, olive oil, fish, grass-fed beef, nut butters, and omega-3 enriched eggs.

5. Avoid fast food and chain restaurants. These are stocked with highly processed, sugary foods containing "bad" fats that can wreak havoc on your blood sugar and mood. When you do eat out, try to make the healthiest choices available. Choose greens and proteins, a turkey burger wrapped in lettuce instead of a bun, lemon juice and olive oil over commercial sauces and dressings, a fruit plate instead of a sugary desert. Avoid white bread, potatoes, rice and pasta.

Sample mood-balancing menu from Insulite Laboratories:
(http://www.insulitelabs.com)

Breakfast: Bowl of sweetness. Mix together 1/3 cup of chopped mixed nuts (pecans, cashews, macadamia and almonds), 1 tbsp. melted butter, cinnamon, ginger, 1 cup blueberries (and/ or sliced strawberries), 1-2 tsp. cream.

Snack: California style. Half an avocado with salt, pepper, and balsamic vinegar.

Lunch: Lamb chop special. Grilled lamb chop, 2 cups shredded green or red cabbage, with olive oil and 1 tbsp. cider vinegar. (OR one bunch steamed kale with soy ginger sauce).

Snack: Mediterranean evening. Olive puree: 1 cup Kalamata olives, 2 tbsp. feta, and 2 tbsp. olive oil. Blend all ingredients in food processor. Serve with celery or cucumber slices.

Dinner: Super shrimp salad. Grilled shrimp on a romaine lettuce salad with bell peppers, avocados, cashews, and dressing.

Get Your Body Beach-ready with Portion Control

ARA - It's time to get your beach body back. Although rising food costs and the demands of everyday life can make it difficult to adopt a diet plan, these advance planning and portion control tips from the Reynolds Kitchens ensure a healthy meal or snack choice will be available whenever you need it.

Understand the Basics.

Restaurants are notorious for serving massive portions. Use these comparisons as a general guide to determine how much to eat and what to take home for a second meal:

* 1 cup fruit = one baseball
* 3 ounces grilled fish = a checkbook
* 3 ounces meat = one deck of cards
* 1 cup lettuce = four leaves
* 1 ounce cheese = four dice

Requesting a half-order or sticking to the kids’ menu is a helpful (and sometimes less expensive) way to stay on track.

Double Up.

Double your favorite healthy dinner recipe on Sunday night, separate into appropriate portions and freeze for serving later in the week. The Reynolds Handi-Vac Vacuum Sealing System has a handheld vacuum sealer that virtually eliminates freezer burn, ensuring frozen meals will taste as fresh as the day they were made. These good-for-you meals are perfect to take to work or for kids when they get home from school.

Do the Math.

Many people avoid buying fresh fruits and vegetables – healthy meal staples – out of the fear that a large portion will go to waste. Take advantage of “two for one” sales and other promotions in the produce department. Vacuum and freeze whatever won’t be used in a week. Doing so saves money and ensures that your favorite fruits and vegetables are always available.

But Buy Realistically.

Certain foods fare poorly in the freezer no matter how well they’re packaged. Tomatoes, celery and potatoes lose their crispness and get watery, sour cream separates and avocados are only recommended to be frozen when mashed (not whole or sliced.)

Believe in Snack Packs.

One serving may be 11 potato chips, but it’s easy to lose track of how much you consume when you eat right out of the bag. Measuring economy items like pretzels, nuts and cereal into single servings ahead of time helps fight the temptation to eat more and teaches children how much food is appropriate for a snack.

Know Your Triggers.

Is it difficult to stop eating your favorite food even when you’re full? Some of us plan to eat a cookie or two, but find it nearly impossible to stop until the bag is gone. It may be best to avoid foods you know bring temptation – at least while it’s bathing suit season.

Courtesy of ARAcontent

Diabetes and Exercise

Don't give up if you have diabetes!

Many factors contribute to the onset of diabetes, including genetic predisposition and diet. But exercise and proper nutrition can help reduce the odds of getting and the severity of this disease. Diabetes comes in two types, Type I and Type II. In either case, the body has difficulty regulating the level of blood glucose. Glucose is the primary source of energy for the body's activities.

One basic reason is the inability to produce the proper amount of insulin, a hormone that helps transport glucose to the cells. In Type I diabetes the body can't produce adequate insulin, so the loss has to be made up from the outside, usually via injection. This is the more serious type and control of the condition requires obtaining medical advice.

In Type II diabetes, individuals produce insulin, but it's less effective in performing its role as a transport aid. This is the type that is more likely to occur as we age. The kidneys become less efficient and we tend to adopt a more sedentary lifestyle. We sometimes worsen our odds by being more indulgent about food. The long term effects add up.

Type II can be controlled with diet and exercise and with careful self-monitoring under the care of a physician, the effects can be minimal.

Exercise helps increase insulin sensitivity. It also reduces body fat, which helps regulate the amount of glucose needed and used. Weight training helps by increasing the metabolic rate, reducing body fat. At the same time, it increases the use of glucose used by muscles and improves the ability of muscle tissue to store it. All those help achieve the preferred glucose level.

Get professional advice and start any new program slowly, particularly if you have not been active habitually. Pain from doing too much too soon is one of the leading factors that discourages people from continuing a program. Also, the body needs time to adjust to changes in hormone level, metabolic level and thus glucose and insulin levels.

Be sure to warm up for five to ten minutes at minimum. Easy stretches and low-impact, low heart rate exercise help get the muscles infused with blood and joints limber. Take care not to exercise when it is too hot. Heat stroke (from too high an internal temperature and lack of fluid) is a risk, and more so for those who are older.

Humidity levels are a factor to consider, as well. The body's ability to regulate internal temperature is made less efficient when the moisture content of the air is high. The heat doesn't travel out of the sweat and off the skin so readily. On hot and/or humid days, wear loose fitting clothing and reduce the time and vigor of your routine.

Walking is a great way to get started. An hour per day every day is best, but even 20 minutes three or four days per week will help.

Persistence is key. Reducing the odds of getting diabetes, or controlling it once you have it, require permanent lifestyle changes. But the benefits are not only the absence of a debilitating disease, but a healthy body and improved mood.

Staying Healthy With Exercise

Who knew staying healthy was so easy?

The role of exercise in helping to lower stress - and the subsequent beneficial effects on health - has been widely studied.

Most studies carried out over the last 30 years agree: a continual high level of stress has a number harmful effects on overall health. People who experience high stress get more colds, suffer more digestive tract problems and have more frequent bouts of fatigue.

Regular exercise helps relieve stress. It does so directly, by providing an outlet for, and consuming much of, the nervous energy produced by stress. It also helps indirectly by shifting one’s focus away from the external factors producing the stress.

Exercise can help the cardiovascular system, which in turn improves blood flow, carries away toxins from muscles and organs, and helps keep the kidneys and endocrine system working well. It helps remove germs and circulate antibodies. All those promote a healthy immune system by lessening the body’s susceptibility to disease, while increasing the robustness of the immune system itself.

Exercising increases the body temperature slightly. This, as anyone who has suffered from a cold knows, is the body’s natural response to colds, flu and other diseases. The increased temperature helps kill the infecting organisms.

A study at the University of Colorado, Boulder suggests that moderate exercise helps prevent colds as well. It showed that individuals are less likely to get sick after stressful situations when they had engaged in a regular program of moderate exercise.

Exercise programs, undertaken consistently and correctly, help improve body image - that’s one of most individual’s primary goals in making the effort, after all. That improved body image often leads to higher levels of confidence and relaxation in social situations. That in turn helps reduce stress and enhance the immune system. Relax and forget the pills...the simple secret to staying healthy is exercise!

Mollie McCarl, personal trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
Now nationally! Comcast "ON DEMAND"Click 886 and scroll to Workout Videos
to enjoy 8 different exercises

Easy Way to Protect Arteries

We are all looking for the best way to great health and often it is easier than we think. Apples have amazing properties that our bodies love. When it comes to apple juice, "cloudier" may mean healthier, according to a study published in January 2007, in the Journal of the Science of Food and Agriculture.
In a head-to-head comparison of apple juices, Polish researchers found that pulpy, non-clarified juice carried a greater antioxidant punch than clear juice. Antioxidants are compounds that neutralize free radicals, molecules that can damage body cells and contribute to disease.
Unlike cloudy apple juice, the much more common clear variety undergoes additional processing to remove any apple solids. Manufacturers typically think the public will favor the more attractive, clear juice over its cloudy cousin, and retailers prefer the clear variety for its longer shelf life.
But the new findings suggest that health-conscious consumers should reach for the cloudy variety, according to Dr. Jan Oszmianski, the study's lead author. "Cloudy apple juices contain much more antioxidant than clear," says Dr. Oszmianski, a researcher at the Agricultural University of Wroclaw.
In fact, Oszmianski's team found, cloudy juice packed up to four times the level of polyphenols, a group of antioxidant plant compounds. And in experiments, cloudy juice was the more effective free radical "scavenger," the researchers report in their findings.
In addition, Researchers at the University of California-Davis recently reported that apples and apple juice may help protect arteries from harmful plaque build-up. In the first study conducted in humans, adults who added two apples, or 12 ounces of 100% apple juice, to their daily diet demonstrated a significant slowing of the cholesterol oxidation process that leads to plaque build-up - thereby giving the body more time to rid itself of cholesterol before it can cause harm. Apples truely are the miracle food!

Mollie McCarl, personal trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
Now nationally! Comcast "ON DEMAND"
Click 886 and scroll to Workout Videos to enjoy 8 different exercises

Great News In Living Longer

It's so easy to just relax and watch a little TV, but according to the Harvard School of Public Health, studies that have followed large groups of people for many years are all drawing the same conclusion: A sedentary (inactive) lifestyle increases the chances of becoming overweight and developing a number of chronic diseases. Exercise or regular physical activity helps many of the body's systems function better and keeps a host of diseases at bay. According to the US Surgeon General's report, regular physical activity:
Improves your chances of living longer and living healthier
Protects against heart disease, high blood pressure and high cholesterol
Helps protects against certain cancers, including colon and breast cancer
Helps prevent or control type 2 diabetes
Helps prevent arthritis and may help relieve pain and stiffness in people with this condition
Helps prevent the insidious loss of bone known as osteoporosis
Reduces the risk of falling among older adults
Relieves symptoms of depression and anxiety and improves mood If you already exercise on a daily basis - keep it up! If not, please consider taking a walk each day. Start off easy if you need to with a short 10 minute walk. From there, gradually increase your walking to 30 minutes a day - the results will amaze you! Your mood will improve, your energy levels will increase and you'll enjoy all of the health benefits above. Just a little effort gives you what is needed to live a long and happy life.

Mollie McCarl, trainer and owner of Fitness Spa
770-632-3595
www.ptcfitnessspa.com
351 Westpark Walk
Peachtree City, GA 30269

2008 Legislative Fitness Challenge Launch

Date Change To THURSDAY, FEBRUARY 28th, 2008. Time and Location will remain the same.

Due to the scheduled recess for the General Assembly, GPAN has been forced to move the kickoff from Monday, Feb. 25th to Thursday, February 28th. Please join us at the Georgia State Capitol on Thursday, February 28, 2008, to launch the 2008 Legislative Fitness Challenge. This is your chance to let your state senators and representatives know the importance of good health!

As state lawmakers consider new legislation designed to improve the health and wellness of Georgians, it is critical that they see a big turnout in support of change. We encourage you to forward this information to your friends and colleagues.
2008 Legislative Fitness Challenge LaunchThursday, February 28, 200811:00 a.m.Georgia State CapitolWashington Street StepsReception followingMezzanine LevelRoom 455

PRESS CONFERENCE HELD ON THURSDAY, FEBRUARY 21st.
For those of you who were unable to attend Thursday’s Press Conference, Bill Burns from the American Heart Association, has forwarded the following information.

AHA State Advocacy Committee Members & Friends,

On the heels of our exciting announcement last week regarding a dollar per pack increase on cigarettes, I am pleased to announce the introduction of a new bill aimed at improving the state of physical education in Georgia. Together with Senator Carter (R – Tifton), and several other state coalition partners, we are pleased to introduce SB 500 today (Thursday) at a press event hosted by the Senate Press Office at 10:00 A.M. The first article on the bill has appeared already in the AJC online at http://www.ajc.com/search/content/health/stories/2008/02/20/fatkids_0221.html, and should run as a lead story in the print version Thursday.

SB 500 seeks to accomplish a couple of things:
First, the legislation would force schools to live up to existing DOE regulations, which call for 90 hours of P.E. for grades K-5, and will create a recognition program for those schools that do follow the existing regulations. Recent studies have suggested that many schools in the state are not in fact following those regulations, and that many of the schools provide NO physical education to their students.
The second thing that the legislation will do would be to mandate twice annual BMI measurements for all public school children. The measurements will be done confidentially, and WILL NOT be reported on a student’s report card. The data will be stored by student number, and parents requesting to be informed of their child’s measurements will receive by mail a letter that explains the meaning of the BMI measurement, where their child ranks relative to others in their school, and, if necessary, tips to positively affect the measurement.

The American Heart Association is fully supporting Senator Carter and this bill. While we recognize that it is not the solution to the problem, it does address some important issues.

Please look/listen for local news coverage of this exciting news, and feel free to direct any questions about the bill my way.

Bill Burns, J.D.
Georgia Advocacy Director
American Heart Association
1101 Northchase Parkway, Suite 101
Marietta, GA 30067
678.224.2085 Direct Dial & Fax
…You’re the Cure!

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Stay on track with your Weight Loss!

Summer is coming and it is time to shed the winter weight. Any wise diet and exercise program needs be oriented toward lifestyle changes that will help you lose the weight and keep it off, and keep you healthy and fit. Counseling provided by fitness and nutrition professionals can help you do that. They can help you unlearn bad habits and learn better ones, and encourage you to stick with them. Personal trainers keep you on track to success!

Mollie McCarl
Certified Personal Trainer
Owner, Fitness Spa
770-632-3595
www.ptcfitnessspa.com
On Comcast Cable
ON DEMAND
Press 886 and scroll to Workout Videos

Soft Drink Dangers

Dangers in drinking just one soft drink a day — whether diet or regular — may boost your risk of getting heart disease. Your soda habit increases the risk of developing a condition called metabolic syndrome and, according to new research, can boost the chance of getting both heart disease and diabetes. "Even one soda per day increases your risk of developing metabolic syndrome by about 50 percent," says Ramachandran Vasan, MD, professor of medicine at Boston University School of Medicine and the senior author of the study, published in the July 31 issue of the American Heart Association's journal Circulation. To be diagnosed with metabolic syndrome, three of five criteria must be met: a large waistline, elevated blood pressure, elevated fasting blood sugar, elevated fasting triglycerides, or reduced HDL or "good" cholesterol. "This study adds to the wealth of scientific evidence that sugar-sweetened beverages increase the risk of metabolic syndrome," says Vasan. Already, he says, the rise in sugary drink consumption has been linked to the epidemic of obesity and diabetes among children and teens and to the development of high blood pressure in adults. So grab the water for a healthier you! Don't forget to come by and get a free sample of Fitness Spa's delicious Alkaline Water which restores the body's PH to a perfect 7.365.

Mollie McCarl, Personal Trainer
Fitness Spa
770-632-3595
http://www.ptcfitnessspa.com/
Comcast ON DEMAND
Press 886 and scroll to Workout Videos

Pepperidge Farm Scores Partnership with NBA All-Stars Dwyane Wade and Chris Bosh to Help Promote Fitness among America’s Youth

(BUSINESS WIRE)--As part of a continued effort to encourage an active lifestyle among America’s youth, the Pepperidge Farm Goldfish® brand will serve as a partner of the Jr. NBA/Jr. WNBA and the NBA FIT Program, a health and wellness initiative that inspires youth to make healthy life decisions by encouraging proper eating habits and regular exercise. In support of this new partnership, NBA All-Stars Dwyane Wade and Chris Bosh will serve as program ambassadors.

Pepperidge Farm will tip off the partnership during NBA All-Star 2008 in New Orleans, with involvement in a host of activities including the T-Mobile Rookie Challenge & Youth Jam and NBA All-Star Jam Session presented by adidas. During the T-Mobile Rookie Challenge & Youth Jam on Friday, February 15, the Goldfish brand will host an NBA FIT Break, which will showcase a variety of exercises for kids who want to stay active while having fun. At the Goldfish NBA FIT Zone area at NBA All-Star Jam Session presented by adidas, Pepperidge Farm will host basketball clinics throughout the weekend with NBA and WNBA players. On Saturday, February 16 at 4:00pm at the Goldfish NBA FIT Zone, Pepperidge Farm will present a donation to Wade’s World, a foundation initiated in 2003 by Dwyane Wade that provides support to community-based organizations to promote education, health, and social skills for children in at-risk situations.

Wade, the 2006 NBA Finals MVP and Sports Illustrated for Kids Athlete of the Year, has built a universal fan base, captivating admirers with his athletic abilities, strength in overcoming obstacles, boundless community support, and continuous dedication to children. His winning record on the court as well as his long-standing commitment to children off the court, make him a natural ambassador for the Pepperidge Farm Goldfish brand.

“I’m honored to work with the Goldfish brand in my quest to leave the world a better place than I found it,” said Wade. “Their long-standing commitment to American youth is inspirational and our mutual interest in helping kids has created a meaningful partnership that will benefit countless children.”

“We are pleased to announce our partnership with the NBA, Dwyane Wade and Chris Bosh,” said Steve White, Vice President, Youth Snacks Division for Pepperidge Farm. “Our dedication to helping children achieve their full potential through a positive outlook and a healthy lifestyle is brought to life through our Fishful ThinkingSM program, which stresses the importance of instilling optimism in children. Dwyane Wade and Chris Bosh both personify optimism and physical fitness, two traits that will make them dynamic partners for the Goldfish brand.”

“Our partnership with Pepperidge Farm Goldfish is a significant step forward in our effort to promote health and wellness in America’s youth through the NBA FIT and Jr. NBA/Jr. WNBA programs,” said Mark Tatum, NBA Senior Vice President of Marketing Partnerships. “With the help of NBA All-Stars Dwyane Wade and Chris Bosh, we are looking forward to working with Pepperidge Farm Goldfish to develop fun and motivating programs to promote a healthy and active lifestyle for our young fans.”

In the coming months, Pepperidge Farm Goldfish and the NBA will debut a series of television advertising, retail promotions, and consumer events. Dwyane Wade will be featured in branded marketing, advertising, and packaging, including special edition NBA-themed Pepperidge Farm Goldfish crackers.
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Positive Attitude in Exercise

Attitude is everything when you exercise. You must develop your ability to feel good in spite of your weight and current circumstances. Because they are only current, you can start changing how you feel and thus influence the outcome of your future. You are never stuck. Nothing is ever hopeless. You are never defeated. Do not give in to those kinds of thoughts and feelings. Begin feeling good now and thinking of good things now and move toward happiness and joy. Expect everything to work out and it will, but you must expect and know it for sure. Life is composed of ups and downs but if you maintain a joyful and positive outlook and can smile during you trials, you will experience many more ups than downs and maintain the perfect weight!

Mollie McCarl
Owner and Trainer for Fitness Spa
770-632-3595
http://www.ptcfitnesssspa.com/
http://www.youtube.com/watch?v=gy07QxlykPI
http://www.youtube.com/watch?v=3ADJqBrYIh4

New program designed to help Georgians move more

University of Georgia Cooperative Extension agents across the state are encouraging the people in their counties to increase their physical activity. As an incentive to get Georgians moving, agents are inviting them to spend eight weeks on a virtual walk around the state.

Starting Feb. 18, Georgians can register to participate in Walk Georgia, an online program they can use to log the time they spend doing various exercise activities between March 2 and April 30. The program converts the exercise time into virtual miles.

For example, 29 minutes spent throwing a Frisbee equals one mile. Jumping rope for eight minutes will give you a quicker one mile. Twenty minutes of actual walking equals one mile in the program.

Over the course of the program, participants can take the virtual miles and use the online map to electronically chart a course as they “walk Georgia,” said Maria Bowie, a marketing specialist with UGA College of Agricultural and Environmental Sciences.

“As you move, you will read about the counties you visit virtually and learn new ways to improve your health,” Bowie said.

Program miles aren’t the same as actual road miles. You only need 15 miles to move from one county into another.

Participants can compete against individuals or teams in their counties. Patricia Stuckey says her county will be the best.

“From what I see, the Web site is a friendly one, and it won’t take a lot of time,” said Stuckey, UGA Extension coordinator in Cobb County. “We’re all busy. This is in and out before you know it.”

“We’ve learned through our research that 58 percent of adults in Georgia are inactive,” said Jan Baggarly, UGA Extension coordinator in Bibb County. “Our goal is to get some of that 58 percent moving.”

One out of four adults in Georgia is obese, totaling 1.8 million people. Obesity leads to a variety of health problems, especially cardiovascular disease, which is the No. 1 killer in Georgia.

“We hope to make a difference for some people as far as that statistic is concerned,” Baggarly said.

To find out more or to register, go to http://www.walkgeorgia.org/. While an e-mail address is required to register, individuals without one can join as part of a team as long as the team captain has an e-mail address.

(Stephanie Schupska is a news editor with the University of Georgia College of Agricultural and Environmental Sciences.)

Good Nutrition Saves Us!

Synergy or synergism (from the Greek synergos meaning working together, circa 1660) refers to the phenomenon in which two or more discrete agents, acting together, create an effect greater than the sum of the effects each is able to create independently. This is definitely true when it comes to a balanced diet. Good nutrition is vital to developing a fit body and every day there is more research appearing that proves the importance of eating a variety of plant foods.

Recently, Dr. Rui Hai Liu, an associate professor in the Department of Food Science at Cornell University, appeared at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer to present some of his latest findings: "Different (raw) plant foods have different phytochemicals, these substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods." Clearly, a vitamin-mineral supplement is not enough. There needs to be a platform of whole food nutrition to build from. Choose a whole food supplement to bridge the gap of the foods you are eating and the foods you need to eat more often. “The thousands of vitamins, minerals and phytochemicals in (raw) whole foods act synergistically together to create a more powerful effect than the sum of their parts, producing a result which cannot be recreated by supplements". This statement is from Jeff Prince, the vice president for education at the American Institute for Cancer Research. This is evidence that it is the synergistic combination of all pure raw whole food ingredients including nuts, seeds, grains, fruits, vegetables, berries, herbs, oils, & spices that creates a strong and healthy body.

Variety is the spice of life. It is also the key to a balanced diet. Reward your body with a variety of raw foods and a good quality whole food supplement to give yourself the nutritional edge needed for perfect health!

Mollie McCarl
Personal Trainer, Fitness SPA
770-632-3595
http://www.ptcfitnessspa.com/
Workout with Mollie on Comcast's On Demand channel 886 in "Workout Routines"

STRENGTH TRAINING 101

Most importantly, as you begin strength training, is to focus on challenging yourself, not killing yourself. Within the first few weeks, focus on learning how to do each exercise rather than on how much weight you're lifting or how many exercises you're doing.

Warm up with 5-10 minutes of light cardio or with warm up sets of each exercise using a light-medium weight.

Choose 1-2 exercises for each muscle group (see below) and do 1-2 sets of 8-16 repetitions of each exercise. As a beginner, you may want to start with about 15-16 reps until you feel comfortable with the moves and build some strength. After that, you can add more weight and reduce your reps for a different challenge.

If you exercise in a gym, you may want to start with machines so you have more stabilization for the movements.

Give yourself at least a day of rest (though you may need more after the first workout) to recover.

Each week, add either 1 repetition and/or a few pounds of weight to each exercise to progress. Just keep your reps at about 16 or below. Once you hit 16 reps, increase your weight and drop your reps down to 10 or 12 reps.

Below is a list of muscle groups along with sample exercises. If you're a beginner, you only need to choose 1-2 exercises for each muscle group in the upper body and 3-4 moves for the lower body.

Chest: bench press, chest press machine, pushups, pec deck machine
Back: seated row machine, back extensions, lat pulldowns
Shoulders: overhead press, lateral raise, front raise
Biceps: bicep curls, hammer curls, concentration curls
Triceps: tricep extensions, dips, kickbacks
Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts

You will be amazed at how quickly your body responses to your new workout routine!

Mollie McCarl
Personal Trainer, Fitness Spa
770-632-3595
http://www.ptcfitnessspa.com/
Comcast "on Demand" channel 886 "workout routines"

EAT YOUR VEGGIES!!

In order to remain fit and fabulous, we must both exercise regularly and eat a balanced diet rich in fruit and vegetables. According to new research from the Georgetown University Medical Center, fruits and veggies contain chemicals that enhance DNA repair in cells, which could lead to protection against cancer development. In a new study published in the "British Journal of Cancer" and by the journal "Nature" the researchers show that in laboratory tests, a compound called indole-3-carinol (I3C), found in broccoli, cauliflower and cabbage, and a chemical called genistein, found in soy beans, can increase the levels of two specific proteins that repair damaged DNA. This study is one of the first to provide a molecular explanation as to how eating vegetables could cut the risk of developing cancer and Eliot M. Rosen, MD, PhD, professor of oncology, cell biology, and radiation medicine at Georgetown 's Lombardi Comprehensive Cancer Center says, "It is now clear that the function of crucial cancer genes can be influenced by compounds in the things we eat, our findings suggest a clear molecular process that would explain the connection between diet and cancer prevention." The study was funded by the Susan G. Komen Breast Cancer Foundation and the National Cancer. These results are important in demonstrating to people how necessary it is to eat the recommended 9-13 fruits and veggies daily. So be sure to add a few extra servings to your meals and your body will thank you by keeping you healthy.
Mollie McCarl
Fitness Spa Personal Trainer
http://www.ptcfitnessspa.com/
770-632-3595
Comcast On Demand-go to 886-click-workout videos

Fears Can Be Treated Successfully With Combination of Drugs and Behavior Therapy

Medication combined with behavioral therapy can be effective in helping individuals fight their fears, says Michael Davis, PhD, Robert W. Woodruff Professor of Psychiatry and Behavioral Sciences and a faculty member at Yerkes National Primate Research Center at Emory University. Dr. Davis presented an update on his research at the Neuroscience 2007 meeting, the annual meeting of the Society for Neuroscience held in San Diego.

Dr. Davis described how a greater understanding of the brain's neurotransmitters has led to improved therapies for reducing or inhibiting fears. With the use of cognitive therapy, as well as medications such as D-cycloserine, researchers have been able to help patients who suffer from anxiety disorders, obsessive-compulsive disorder, post-traumatic stress disorder and social phobia.

The key to successful treatment, Dr. Davis has found in his research, is to improve the process that makes cognitive behavioral therapy work. The scientific term for this process is fear extinction. The discovery by Dr. Davis that a type of receptor in the brain, called the NMDA receptor, is critical for this extinction process has led to the idea of using a drug called D-cycloserine in conjunction with cognitive behavioral therapy.

"We are trying to improve the lives of people who may have an obsessive-compulsive disorder so severe that they cannot get out of bed as they try to decide which foot should go first," says Dr. Davis. " We want to help the person who has a panic attack crossing a bridge to no longer feel terrified to cross. We want to help someone who has nightmares from reliving a traumatic experience."

Anxiety disorders are the most common type of psychiatric illness. More than 19 million adults and children suffer from problems related to anxiety disorders, says Dr. Davis.

"Medications have been extremely helpful in treating many of these individuals, but they can have side effects or not always work," says Dr. Davis. "Neuroscientists in my lab are looking at areas of the brain related to the extinction of fears and are trying to better understand the underlying mechanisms to help determine the most effective treatment to help patients resolve their anxieties and lead a more normal life."

The study is supported by the National Institute of Mental Health, the Woodruff Foundation, the Center for Behavioral Neuroscience of the National Science Foundation and the Yerkes National Primate Research Center of Emory University.

New CDC Study Finds 5.5 Percent Increase in Injury Mortality from 1999

Increases in deaths among 20-to-29 and 45-to-54 year olds contribute to first overall increase in years

Injury death rates nationally rose more than 5 percent after a two-decade period of decline, according to a study released by the Centers for Disease Control and Prevention in today's Morbidity and Mortality Weekly Report. The report indicates the largest increases were seen in the 20-29 and 45-54 year age groups.

The total injury mortality rate includes deaths from unintentional injury, suicides, homicides, and injuries of undetermined intent. If a death could not be definitively attributed to unintentional injury or suicide, it is considered to be of undetermined intent. Homicide rates remained stable throughout the 1999-2004 period, with unintentional poisonings accounting for more than half of the total increase in injury deaths.

"We're very concerned anytime we see an increase in premature deaths," said Ileana Arias, Ph.D., director of CDC's National Center for Injury Prevention and Control. "We don't know if this is an indication of a trend, but it is something that needs to be further examined."

The 45- to 54-year-old age group experienced the largest increase in injury mortality rates. This group had a 25 percent increase, for an additional 8,000 deaths in 2004. In comparison, the 20-29-year age group had an 8 percent increase in total injury death rates. Unintentional poisonings accounted for more than 50 percent of the increase in each group.

Shared risk factors could contribute to the increase in multiple injury categories and age groups, Arias said. For example, the recent increase in prescription drug abuse during the same time period in these age groups could have contributed to an increase in mortality due to suicide, homicide, unintentional poisoning, and other types of unintentional injury. Prevention programs that focus on such shared risk factors could help reduce the number of injury-related deaths.

"The increase in prescription drug overdoses among the middle-aged is something that the CDC has noted before," said Len Paulozzi, M.D., a medical epidemiologist at the Injury Center. "We need to explore the increases in other types of injury for which drug abuse is a risk factor in the same age groups."

For this study, CDC analyzed mortality data on resident deaths occurring in the United States, as compiled from death certificates by the National Vital Statistics System.

For more information about unintentional poisoning prevention, please go to www.cdc.gov/ncipc/factsheets/poisoning.htm.

For more information about suicide prevention, please go to www.cdc.gov/ncipc/dvp/Suicide/default.htm.

Workout with Comcast

Often it is fun to just do a few exercises early in the morning to get your day started right. That's why I have created videos for Comcast Cable. There are eight different videos to choose from Yoga to Pilates. These quick videos will get your day moving right. On your Comcast remote click 886 (On Demand) and then scroll down to Workout Videos. Click on these and eight different videos will appear to choose from. I hope you enjoy them!

Mollie McCarl
Personal Trainer
Fitness Spa
770-632-3595
http://www.ptcfitnessspa.com/

Are You Dehydrated?

Most Americans are chronically dehydrated and don’t realize it. By the time your mouth feels dry, your body is in acute dehydration and serious problems may begin to show such as fatigue, high or low blood pressure, respiratory troubles, obesity, eczema, infections and a multitude of other issues. The human body consists of 70% water, the brain consists of 80% water, and blood consists of 90% water. Let’s face it; we rely on water as the basis of our existence — not Pepsi, juice, coffee, or beer. We need to ingest water in its purest form, free from any chemicals in order for our cells to remain hydrated and our body systems functioning as they should.
Can you drink 64 ounces of tap water? Chlorination makes tap water safe to use but it can also react with organic compounds to produce toxic substances. So, do you think that bottled water is healthier than tap water or do you like the packages? In a four-year scientific study they tested more than 1,000 bottles of 103 brands, a third of them were found to contain contaminants such as arsenic and carcinogenic. Yet, bottled water is so popular and available almost everywhere: the bottled water industry enjoys annual sales of more than $35 billion worldwide.

I recommend restructured Alkaline water that helps to energize, oxidize, and reduce acid in the body. Most bodies are too acidic from the foods we eat. Alkaline water offers clean water without chemicals but has the minerals your body needs. Mention this article at Fitness Spa and we will be happy to offer you free alkaline water sample. We just bought our machine and are pleased with the results. It’s all about health!

Mollie McCarl
Fitness SPA
770-632-3595www.ptcfitnessspa.com