The Fountain of Youth

80% of the country is walking around dehydrated! We drink too much coffee, tea, and sodas containing caffeine, which prompts the body to lose water.Water accounts for a large percentage of what makes each of us "human." A 150 lb. adult body contains 40 to 50 quarts of water. Almost 2/3rds of our body weight is "water weight":

• Blood is 83% water
• Muscles are 75% water
• The brain is 74% water
• Bone is 22% water

Water is necessary for your body to digest and absorb vitamins and nutrients. It also detoxifies the liver and kidneys, and carries away waste from the body. And digestion does not happen without water. If you're dehydrated, your blood is literally thicker, and your body has to work much harder to cause it to circulate. As a result, the brain becomes less active, it's hard to concentrate, and your body feels fatigued.

What About Sports Drinks?

These drinks are especially formulated to get water back into your body's cells rapidly but they do contain sugar. Their sugar content, along with the electrolytes they contain, makes them excellent hydrators. But ONLY use them if you're exercising intensely for over an hour, or in extreme heat, so unless you are in these conditions save the calories. Water will quench your thirst, and you can get all the electrolytes you need at your next meal. Pay attention to your fluid intake to make sure that you will be hydrated for your workout.

Hydrating for Your Workout

It's important to stay hydrated when you're exercising. Fatigue is one of the first symptoms of dehydration. Not drinking enough water throughout the day can actually lower your energy level when it's time to exercise.

Before you exercise, drink a large glass of water. And if you walk or exercise for more than 30 minutes, or if you're exercising in hot weather, be sure to stop for another drink during your workout. When you finish your workout, drink another two glasses of water to keep your body hydrated. Even if you don't notice yourself sweating, you are losing moisture; you don't need a soaked shirt to get dehydrated.

Find Your Drive

You can't achieve success if you're not willing to take the step. You can have all the tools you need for weight loss, but if you're not willing to get off your couch, then you won't get anywhere. You need to find that drive to accomplish your goals. Make it a priority to get in a walk or lay off the sweet treats. With the right attitude, losing weight is can be achieved, but it's up to you to put in the effort. What motivation can you pull from within that will help get you moving?

Next Troublesome 10

Here are the next big bad 10 foods that will get you into trouble.

Lonestar 20 oz T-bone
 1,540 calories
 124 g fat
Carl's Jr. Double Six Dollar Burger
 1,520 calories
 111 g fat
On the Border Grande Taco Salad with Taco Beef
 1,450 calories 102 g fat
 78 g carbs 2,410 mg sodium
Quiznos Classic Italian (large)
 1,528 calories 92 g fat
 4,604 mg sodium 110 g carbs
Macaroni Grill Double Macaroni 'n' Cheese
 1,210 calories 62 g fat
 3,450 mg sodium
Chipotle Mexican Grill Chicken Burrito
 1,179 calories 47 g fat
 125 g carbs
 2,656 milligrams (mg) sodium
Ruby Tuesday Bella Turkey Burger
 1,145 calories 71 g fat
 56 g carbs
Pepperidge Farm Roasted Chicken Pot Pie (whole pie)
 1,020 calories 64 g fat
 86 g carbs
Jamba Juice Chocolate Moo'd Power Smoothie (30 fl oz)
 900 calories 10 g fat
 183 g carbs (166 g sugar)
Chicken Selects Premium Breast Strips from McDonald's (5 pieces) with creamy ranch sauce
 830 calories
 55 grams (g) fat (4.5 g trans fat)
 48 g carbohydrates


So let try something that is good and doesn’t take your entire day’s allowance of calories in one sitting.

Shrimp and Asparagus Salad
Serves 4 (serving size is 1 3/4 cups)
If you cannot find white asparagus, you can use regular asparagus in this recipe.

1 cups (1 -inch) sliced asparagus (about 1/2 pound)
3/4 pound medium shrimp, peeled and deveined
1/2 teaspoon freshly ground black pepper, divided
1 teaspoon vegetable oil
2 cups torn spinach
1 (19-ounce) can cannellini beans, drained and rinsed
1/2 cup chopped Vidalia onion
1 garlic clove, minced
1/4 cup fat-free, low-sodium chicken broth
1 tablespoon chopped fresh parsley
2 tablespoons fresh lemon juice1 tablespoon cider vinegar


1. Steam asparagus, covered, 3 minutes. Drain and rinse with cold water.
2. Sprinkle shrimp with 1/8 teaspoon pepper. Heat oil in a medium nonstick skillet over medium-high heat. Add shrimp; sauté 4 minutes. Remove from pan; place in a large bowl. Add asparagus, spinach, and beans to shrimp; toss well.
3. Place onion and garlic in skillet on medium heat; cook 3 minutes or until soft, stirring frequently. Remove from heat; add remaining pepper, broth, and the re­maining ingredients. Drizzle the dressing over the salad; toss to coat. Serve im­mediately.

NUTRITION PER SERVING
CALORIES 205 FAT 2.8 g PROTEIN 21.5 g SODIUM 278 mg FIBER 5.5g CARBOHYDRATE 19.1 g

20 Worst Foods

We have talked about the good foods, now let me tell you the worst foods you can find. All these can be found at all the resturants we to. Below are 10, tomorrow we will cover 10 more.

Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
· 2,900 calories
· 182 g fat
· 240 g carbs
Chili's Awesome Blossom
· 2,710 calories
· 203 g fat
· 194 g carbs
· 6,360 mg sodium
On the Border Stacked Border Nachos
· 2,740 calories
· 166 g fat
· 191 g carbs
· 5,280 mg sodium
Macaroni Grill Spaghetti and Meatballs with Meat Sauce
· 2,430 calories
· 128 g fat
· 207 g carbs
· 5,290 mg sodium
Uno Chicago Grill Chicago Classic Deep Dish Pizza
· 2,310 calories
· 162 g fat
· 123 g carbs
· 4,470 mg sodium
On the Border Dos XX Fish Tacos with Rice and Beans
· 2,100 calories
· 130 g fat
· 169 g carbs 4,750 mg sodium
Chili's Honey Chipotle Crispers with Chipotle Sauce
· 2,040 calories
· 99 g fat
· 240 g carbs
P.F. Chang's Pork Lo Mein
· 1,820 calories
· 127 g fat
· 95 g carbs
Chili's Chocolate Chip Paradise Pie with Vanilla Ice Cream
· 1,600 calories
· 78 g fat
· 215 g carbs
Bob Evans Caramel Banana Pecan Cream Stacked and Stuffed Hotcakes
· 1,540 calories
· 77 g fat (9 g trans fat)
· 198 g carbs (109 g sugar)

Power Foods Part 3

Here are the last four power foods.

Berries. They are very colorful and contain chemicals that act as antioxidants. Seek out whatever is in season, or in the frozen section, pick up blueberries, strawberries, cranberries and blackberries.
Oatmeal. It's the soluble fiber in oatmeal, oat bran or other whole grains that has been shown to reduce cholesterol and risk of heart disease.
Tomatoes. One word, Lycopene. The powerful antioxidants are more concentrated in cooked varieties.
Low-fat Milk or Yogurt. These dairy products are high in calcium, protein and vitamins A and D. If you don’t like milk, eat yogurt or low-fat cheese, or at least take calcium supplements.

All 10 of these will help keep you healthy and working toward all your weight loss goals.

10 Power Foods Cont.

Here are the next three power foods. Add them to your diet and you will see positive change.

Oranges. Citrus fruits are loaded with cancer-battling bioflavonoids and vitamin C which is good for our immune system.
Spinach. This dark, leafy green vegetable is packed with vitamin C, beta carotene, vitamin A, fiber, and some calcium and iron. These nutrients and potent antioxidants fight cancer and boost immunity.
Sweet Potatoes. Sweet potatoes are among the most nutritious of vegetables since they are packed with more disease-fighting beta carotene, fiber and other antioxidants.

Last four power foods tomorrow.

Top 10 Power Foods

Salmon. Studies confirm that consumption of salmon lowers the risk of heart disease. It is high in the omega-3 fatty acids that help the heart. You are less likely to have a heart attack if you eat at least one serving of salmon or other fatty fish each week.

Nuts. Almonds, peanuts, walnuts and hazelnuts are bite-size powerhouses of health-promoting substances that help prevent heart disease and cancer. They are high in monounsaturated fat, vitamin E, magnesium and fiber.

Beans. They are starchy, but they are also a great source of protein, fiber, folic acid, zinc, magnesium and potassium.

We will cover three more power foods tomorrow.

Stay Active!!!

Great week! You came in did your workout and burned some major calories. Get out this weekend and do some cardio. Try some different ways to stay active, park a little further away from the stores and do some work in the yard. Have a great weekend!

Tuna and Green Bean Pasta Salad
Serves 6 (serving size is 1 1/3 cups)

2 cups green beans
2 tablespoons olive oil
1 tablespoon minced garlic1/4 cup fresh lemon juice
2 tablespoons water
1/4 teaspoon freshly ground black pepper
4 cups cooked whole-wheat farfalle (bow-tie pasta; about 2 cups uncooked)
1/4 cup chopped fresh parsley
1 1/2 tablespoons capers
2 (6-ounce) cans albacore tuna in water, drained and flaked

1. Trim ends from beans and cut them in half lengthwise, slicing through the seam.
2. Heat oil and garlic in a large skillet over high heat. Add beans, and cook 5 min­utes or until lightly browned, stirring frequently.
3. Cut beans into 1-inch pieces. Combine pan drippings with lemon juice, water,and black pepper in a large bowl; stir well with a whisk.
4. Add farfalle and remaining ingredients; toss well and serve.

NUTRITION PER SERVING
CALORIES 27 FAT 7 g PROTEIN 18.4 g SODIUM 396 mg FIBER 1.9 g CARBOHYDRATE 33.1 g

Causes of a Stroke

Every 45 seconds, someone in the United States has a stroke. A stroke happens when a blood vessel carrying blood to the brain is blocked by a blood clot. This is called an ischemic stroke, which is the most common type of stroke. This type of stroke results from clogged arteries. Fatty deposits collect on the wall of the arteries, forming a sticky substance called plaque.
Another type is when a blood vessel breaks open, causing blood to leak into the brain, or a hemorrhagic stroke.

If blood flow is stopped for longer than a few seconds, the brain cannot get blood and oxygen. If brain cells die it can cause permanent damage. A second major cause of stroke is bleeding in the brain hemorrhagic stroke. This can occur when small blood vessels in the brain become weak and burst.

High blood pressure is the number one reason that you might have a stroke. The risk of stroke is also increased by age, family history of stroke, smoking, diabetes, high cholesterol, and heart disease.

Stroke Prevention

Patients can decrease their risk of strokes by changing their behavior. Smoking, diabetes, hypertension and high cholesterol are all risk factors for stroke, and can be modified with diet, exercise.

Brain functions are not fully understood, and there are only a few treatments for strokes other than rehabilitation. Sometimes, depending on the type of stroke, medical intervention can be used in an effort to reduce or halt its effects. Prevention is the best cure, because of the irreversible affects it can have on the brain.

Strokes

Strokes are a sort of brain injury in which blood supply is interrupted to part of the brain, resulting in a loss of neurological function. Strokes can be exceedingly debilitating, especially to an already compromised patient or someone who has already had multiple strokes. Women are more likely to die of a stroke than men, and strokes are one of the leading causes of death.

Symptoms of stroke include numbness, stabbing pains, headaches, dizziness, and blurred vision and speech. Stroke victims can experience weakness or paralysis on one side of the body.

National Stroke Awareness Month

Along with National Arthritis month, May is National Stroke Awareness Month. We all should know about stroke risk factors, prevention, symptom recognition and acting F.A.S.T. to treat stroke. In order to act F.A.S.T. you need to remember a few key things.
F = FACE
Ask the person to smile. Does one side of the face droop?
A = ARM
Ask the person to raise both arms. Does one arm drift downward?
S = SPEECH
Ask the person to repeat a simple phrase. Does the speech sound slurred or strange?
T = TIME
If you observe any of these signs, it’s time to call 9-1-1 .
Time is one of the most important factor in dealing with a stroke victim. Just like with CPR, take some time to rehearse the event in your head, the better prepared you are the easier and more calmly you will act if and when the situations arises.

Bye Andrew!!!

Today was Andrews last day. It was bittersweet. We wish him the best and he will be missed.

Thank you for all the hard work this week team. Stay active and live healthy. This is a quick meal. Try it and go for a few walks this weekend.

Roast Beef Philly Wrap
Serves4

1/4 cup nonfat cream cheese, divided
4 La Tortilla Factory low-carb tortillas
1 tomato, sliced
1 cup spinach
8 ounces lean roast beef, sliced (deli-style)

1. For each wrap, spread an even amount of cream cheese over the surface of the tortilla.
2. Layer the tomato, spinach, and roast beef on top. Fold opposite sides of the tor­tilla toward the center, and roll up from the bottom.

NUTRITION PER SERVING
CALORIES 200 FAT 10 g PROTEIN 13 g SODIUM 556 mg FIBER 11 g CARBOHYDRATE 13.8g

Are You Gaining?

One in three American adults is considered clinically obese. These four bad habits are largely to blame:
Eating out: Americans today are eating out more often than ever before and it's not good for the waistline. Cut fat and calories by eating more quick-to-fix meals at home. If you still find yourself eating out you should opt for the healthy choices on the menu.
Super-sizing: We want the best deal for our dollar, but don’t fall into the trap of ordering oversize portions for a few cents more. That is no bargain. Stick to small orders, but still sure to watch your portion sizes. A lot of times the "small" size can be more than a single serving.
Liquid sugar: Drink water or tea rather than soda or other sugary drinks. Did you know you can put on pounds by drinking soda? Even diet sodas have been linked to weight gain, and are full of artificial chemicals.
Too much TV: Instead of sitting on the couch to unwind, do something active. Go for a walk, head to the park, do anything but sit.

Eat 'n Lose

Kick up your metabolism and burn calories faster with foods and beverages. Here are some of my top picks.
1. Water- Drinking water actually speeds up weight loss. Water is a natural appetite suppressant that that flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger.
2. Green Tea- Green tea extract boosts metabolism and aids in weight loss. It has also been reported to contain anti-cancer properties and help prevent heart disease.
3. Soup- Soup is a super appetite suppressant because it's made up of a hunger-satisfying combination of liquids and solids.
4. Grapefruit- The grapefruit has unique chemical properties that help reduce insulin levels.
5. Apples and Pears- Fruit eaters eat fewer calories overall. Satisfy a sugar craving by reaching for this low-calorie, high-fiber snack. You'll feel full longer and eat less.
6. Broccoli- Broccoli is high in calcium but it's also loaded with vitamin C which boosts calcium absorption.
7. Low-Fat Yogurt- Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg per 8-ounce serving, as well as 12 grams of protein.
8. Lean Turkey- Protein can help boost metabolism, lose fat and build lean muscle tissue so you burn more calories.
9. Oatmeal- This heart-healthy dish is high on the good carb list, because it's a good source of cholesterol-fighting, fat-soluble fiber it keeps you full and provides you with the energy you need to make the most of your workouts.
10. Hot Peppers- Eating hot peppers can speed up your metabolism and cool your cravings. The capsaicin, a chemical found in jalapeño and cayenne peppers, temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

Exercise Helps Arthritis Pain

May is National Arthritis Month. Physical activity is one of the best ways to treat arthritis. It can reduce pain, improves physical functioning, and decreases levels of depression and social isolation. Overall, quality of life increases if those who have it exercise.

There is an estimated 43 million Americans with arthritis, a disease for which science has not yet found a cure. Living with arthritis is knowing how to manage it. There is a myth that exercise worsens arthritis pain. When people with arthritis exercise, they should expect some stiffness at first, but that’s natural for anyone who starts an exercise program. People who stick with an exercise program for at least six months have a better chance of making it a life time priority.

The number of suggested activities is as varied. Examples can be jogging, walking, swimming, lifting weights or riding bikes. Even doing yard work or walking around the mall. It is recommended that people exercise at least five times a week for 30-45 minutes or more of aerobic activity at a moderate intensity. Stretching muscles regularly helps to manage arthritis; stretching helps a person maintain flexibility and mobility.

Don’t be afraid to move your body, the more the better!

Sticking to It!

Which piece of equipment is best? Which diet is the best? The answer is "The one you stick with!" You will drop weight no matter what you do as long as you stick with it. Those who stayed the course of any diet and exercise will have weight loss that can range from 4 to 7 pounds a month. Remember that balance is the key. You want some resistance exercise along with cardio exercise. Resistance helps build muscles and get bones strong. While cardio will help strength your heart and lungs. As far as eating goes the best strategy and one that provide the greatest health benefits is a balanced meal plan. Look to get plenty of fresh vegetables and fruits, whole grains, and lean meats.
In short, success in not a magic combination of foods, but more about staying the course. And remember that eating well is about improving your health. So keep up the hard work!

Working on a Plan

Good Job this week! I want to reassure all of Andrew's clients that we are working on a plan. And Andrew will be here next week to help all of us figure things out.

Stay active over the weekend, go out and take a walk or a jog. Remember to be careful with your food choices. And on that note try this breakfast treat.

Vegetable Frittata
Makes 4 servings

Ingredients:4 teaspoons extra-virgin olive oil 1 medium onion, halved and thinly sliced 1 medium zucchini, cut into thin half-moon slices 1 medium red bell pepper, cut into thin strips, strips cut in half crosswise1 cup frozen peas 2 large eggs 4 large egg whites 2 tablespoons water 2 tablespoons grated Parmesan cheese, divided 2 tablespoons slivered fresh basil, divided 1/4 teaspoon salt 1/8 teaspoon freshly ground black pepper

To Make:Preheat the oven to 375°F.
Heat the oil in a large ovenproof nonstick skillet over medium-high heat. (If the skillet handle is not ovenproof, wrap it in heavy-duty foil.)
Add the onion and bell pepper and cook, stirring often, until tender and starting to brown, about 4 minutes. Stir in the zucchini and cook, stirring often, until tender, about 4 minutes. Add the peas and cook, stirring often, for 2 minutes, until heated through. Meanwhile, in a medium bowl, beat the eggs, egg whites, water, 1 tablespoon Parmesan, 1 tablespoon basil, salt, and black pepper until well blended.
Pour the egg mixture into the skillet and reduce the heat. Cook, tilting the pan and lifting up the edges of the frittata to allow uncooked egg to flow underneath, until the edges are firm but the center is very soft, 2 to 3 minutes. Sprinkle with the remaining 1 tablespoon Parmesan.
Transfer to the oven and bake about 5 minutes, or until set. Sprinkle with the remaining 1 tablespoon basil. Cut into wedges and serve hot or warm.

Per serving: 150 calories, 9 g carbohydrates, 11 g protein, 8 g total fat, 110 mg cholesterol, 2 g dietary fiber, 320 mg sodium

Dig It!

It is that time of the year when we want to be outside. And it is the perfect time to get out in your yard and do some work. You can get a great workout if you get out there. Different movements like digging holes, mowing the lawn, and pushing wheelbarrows can really get your heart rate up. Just think you can get a lot of work done and burn tons of calories. All that moving is great for your heart, lungs, and circulatory systems. And all that lifting and tugging will also lead to stronger muscles and bones. In just 30 minutes of activity you can burn 200 calories moving the lawn, 182 calories planting tree, shrubs or plants. Digging and raking is more that 150. So get out there and burn some calories.