Here’s a great list of 20 reasons to exercise regularly!
When you Love someone you want the best for them. Please share this page with them. If they are not on FB, enroll their email address(w their permission to our website E-Tips News Letter)
1. Regular exercise increases your metabolism so that you continually burn more calories every day.
2. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a “fit” person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.
3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.4. Decreases your blood pressure.
5. Increases the oxidation (breakdown and use) of fat.
6. Increases HDL (good) cholesterol.
7. Makes the heart a more efficient pump by increasing stroke volume.
8. Increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.
9. Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes.
10. Increases the strength of the bones.
11. Causes the development of new blood vessels in the heart and other muscles.
12. Enlarges the arteries that supply blood to the heart.
13. Decreases blood levels of triglycerides (fat).
14. Improves control of blood sugar.
15. Improves sleep patterns.
16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer.
17. Increases the thickness of cartilage in joints which has a protective effect on the joints.
18. Decreases a woman’s risk of developing endometriosis by 50%.
19. Increases the amount of blood that flows to the skin making it look and feel healthier.
20. Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT
Personal Training in Small Groups for as little as $15 per session!

“When we exist without thought or thanksgiving we are not men, but beasts.” M.F.K. Fisher (1908–1992)
American writer

Now Really you can eat the turkey… just do your best at chosing good choices and how much you will be eating!

Got Leftovers?
Use that leftover turkey for more than just sandwiches this year. You can put your thanksgiving surplus to good use in this hearty chili, featuring corn and turkey. A virtual cornucopia of beans, this hearty meal has 13 grams of fiber and 29 grams of protein in a single serving. Wind down after hectic holidays with this one-pot comfort food.

Three-Bean Chili
with Corn and Turkey
• 2 Tbsp. canola oil
• 2 cups chopped onion
• 2 garlic cloves, finely chopped
• 1 large red bell pepper, seeded and coarsely chopped
• 2 Tbsp. chili powder
• 1/4 tsp. cayenne pepper, or to taste
• 1 Tbsp. ground cumin
• 1 tsp. dried oregano
• 1/2 tsp. cinnamon (optional)
• 3 cans (15 oz. each) of 3 different types of beans (such as kidney beans, black beans or chickpeas), rinsed and drained
• 1 cup frozen or drained canned corn
• 1 can (28 oz.) crushed tomatoes
• 1 cup low sodium tomato or vegetable juice
• Salt and freshly ground black pepper, to taste
• 3 cups (about 1 lb.) diced cooked turkey
• Hot sauce (optional)
• 4 cups cooked brown rice
In large, deep pot, heat oil over medium-high heat. Stir in onion, garlic and bell pepper. Saute‚ about 4 minutes, stirring often, until onion is translucent, garlic is golden and bell pepper is softened. Add chili powder, cayenne, cumin, oregano and cinnamon and cook for 30 seconds, stirring constantly. Stir in beans, corn, tomatoes and tomato juice. Bring to boil, reduce heat to medium-low and simmer gently, partially covered, for 45 minutes, stirring occasionally. Season to taste with salt and pepper.
Stir in turkey and simmer until heated through. Adjust seasonings by adding more salt and pepper and hot sauce, to taste. Serve over cooked brown rice.
Makes 8 servings.
Per serving: 435 calories, 8 g total fat (1 g saturated fat), 62 g carbohydrate,
29 g protein, 13 g dietary fiber, 581 mg sodium.

Phys Ed: Why Exercise Makes You Less Anxious
By GRETCHEN REYNOLDS

Joubert/Photo Researchers, Inc

A neuron in the brain.
Researchers at Princeton University recently made a remarkable discovery about the brains of rats that exercise. Some of their neurons respond differently to stress than the neurons of slothful rats. Scientists have known for some time that exercise stimulates the creation of new brain cells (neurons) but not how, precisely, these neurons might be functionally different from other brain cells.

In the experiment, preliminary results of which were presented last month at the annual meeting of the Society for Neuroscience in Chicago, scientists allowed one group of rats to run. Another set of rodents was not allowed to exercise. Then all of the rats swam in cold water, which they don’t like to do. Afterward, the scientists examined the animals’ brains. They found that the stress of the swimming activated neurons in all of the brains. (The researchers could tell which neurons were activated because the cells expressed specific genes in response to the stress.) But the youngest brain cells in the running rats, the cells that the scientists assumed were created by running, were less likely to express the genes. They generally remained quiet. The “cells born from running,” the researchers concluded, appeared to have been “specifically buffered from exposure to a stressful experience.” The rats had created, through running, a brain that seemed biochemically, molecularly, calm.

For years, both in popular imagination and in scientific circles, it has been a given that exercise enhances mood. But how exercise, a physiological activity, might directly affect mood and anxiety — psychological states — was unclear. Now, thanks in no small part to improved research techniques and a growing understanding of the biochemistry and the genetics of thought itself, scientists are beginning to tease out how exercise remodels the brain, making it more resistant to stress. In work undertaken at the University of Colorado, Boulder, for instance, scientists have examined the role of serotonin, a neurotransmitter often considered to be the “happy” brain chemical. That simplistic view of serotonin has been undermined by other researchers, and the University of Colorado work further dilutes the idea. In those experiments, rats taught to feel helpless and anxious, by being exposed to a laboratory stressor, showed increased serotonin activity in their brains. But rats that had run for several weeks before being stressed showed less serotonin activity and were less anxious and helpless despite the stress.

Other researchers have looked at how exercise alters the activity of dopamine, another neurotransmitter in the brain, while still others have concentrated on the antioxidant powers of moderate exercise. Anxiety in rodents and people has been linked with excessive oxidative stress, which can lead to cell death, including in the brain. Moderate exercise, though, appears to dampen the effects of oxidative stress. In an experiment led by researchers at the University of Houston and reported at the Society for Neuroscience meeting, rats whose oxidative-stress levels had been artificially increased with injections of certain chemicals were extremely anxious when faced with unfamiliar terrain during laboratory testing. But rats that had exercised, even if they had received the oxidizing chemical, were relatively nonchalant under stress. When placed in the unfamiliar space, they didn’t run for dark corners and hide, like the unexercised rats. They insouciantly explored.

Related
More Phys Ed columns
Faster, Higher, Stronger
Fitness and Nutrition News

“It looks more and more like the positive stress of exercise prepares cells and structures and pathways within the brain so that they’re more equipped to handle stress in other forms,” says Michael Hopkins, a graduate student affiliated with the Neurobiology of Learning and Memory Laboratory at Dartmouth, who has been studying how exercise differently affects thinking and emotion. “It’s pretty amazing, really, that you can get this translation from the realm of purely physical stresses to the realm of psychological stressors.”

The stress-reducing changes wrought by exercise on the brain don’t happen overnight, however, as virtually every researcher agrees. In the University of Colorado experiments, for instance, rats that ran for only three weeks did not show much reduction in stress-induced anxiety, but those that ran for at least six weeks did. “Something happened between three and six weeks,” says Benjamin Greenwood, a research associate in the Department of Integrative Physiology at the University of Colorado, who helped conduct the experiments. Dr. Greenwood added that it was “not clear how that translates” into an exercise prescription for humans. We may require more weeks of working out, or maybe less. And no one has yet studied how intense the exercise needs to be. But the lesson, Dr. Greenwood says, is “don’t quit.” Keep running or cycling or swimming. (Animal experiments have focused exclusively on aerobic, endurance-type activities.) You may not feel a magical reduction of stress after your first jog, if you haven’t been exercising. But the molecular biochemical changes will begin, Dr. Greenwood says. And eventually, he says, they become “profound.”

http://well.blogs.nytimes.com/2009/11/18/phys-ed-why-exercise-makes-you-less-anxious/?emc=eta1

Just Do IT…. A lesson we all can learn from! leave your comments.

Apples have always been a staple in my home. My children eat them any time of the day or night. I often give thanks for this because they’re super convenient – no sticky fingers, no need to peel and they don’t squash in the schoolbag. And, as a health conscious mother, they tick all the boxes when it comes to a healthy snack – portable and easy to eat like other snack foods but without the added fat and sugar.

But does the proverbial apple a day really keep the doctor away. Apple eaters get a decent dose of fibre, some vitamin C and small amounts of B vitamins in a low calorie (kilojoule), low GI package. Apples are also loaded with anti-oxidant compounds called flavonoids (as are tea, onions and red wine) and are a significant source of quercetin and catechin. It’s these antioxidant compounds primarily in the skin that are thought to be responsible for apple’s health benefits – so wash them and eat them skin and all.

How does all this translate into health benefits? Research has found that people who eat three or four serves of fruit a day, particularly apples and oranges, have the lowest overall GI and best blood glucose control. While, large-scale studies published in recent years have also shown that eating apples is linked to a reduction in heart disease, diabetes, asthma and some types of cancer (lung, bowel and breast).

For example, the 2007 Women’s Health Study found greater intakes of flavonoid rich foods like apples (along with red wine and pears) are associated with a reduced risk of heart disease among post-menopausal women.

With so many of us needing to trim our tummies, eating an apple a day could put us on the path to shedding pounds without pangs. January GI News reported on a study that showed how feel full foods that you have to chew a lot (apples, carrots, pearl barley, muesli, very grainy breads, lean meat) satisfy appetite faster and keep you feeling fuller for longer. While a study published in Appetite by researchers at Pennsylvania State University found that ‘eating whole fruit (in this case a peeled apple) at the start of a meal can be an effective strategy for increasing satiety and decreasing energy intake at a meal.’ People who ate a whole apple about 15 minutes before lunch, consumed almost 190 fewer calories (around 800 kJ) at lunch than when they didn’t have the apple.

Crunch time In a world where eating for health can easily become complicated and costly, it’s good to know that something so naturally sweet and filling will help you enjoy a lifetime of healthy benefits.

For recipes using apples – with the skin on – check out this website.

Karen Kingham is a mother, health and nutrition writer and Accredited Practicing Dietitian. She also consults to the Australian apple industry.

Triple apple Thai salad
If you don’t like chilli, add some thin strips of red capsicum instead. This light and tangy low GI recipe was created by Kathryn Elliott for Apples Australia & Horticulture Aust Ltd.
Serves 4, but simply halve quantities for 2

<

50 g (about 2 oz) raw cashews
2 green onions, cut into thin strips
150 g (5 oz) sugar snap peas, ends trimmed
1 cup wild or baby rocket
1 red chilli, seeds removed, finely chopped
5 wombok (Chinese cabbage) leaves, finely shredded
½ cup fresh coriander leaves
½ cup fresh mint leaves
1 Fuji apple
1 Granny Smith apple
2 Jonathon or Pink Lady apples

Dressing
1½ tablespoons sesame oil
2 tablespoons apple cider vinegar
1 tablespoon soy sauce
2.5 cm (1 inch) piece fresh ginger, grated

Whisk together the dressing ingredients in a bowl and set aside.
Place cashews in a frying pan over a medium heat and toast until browned on all sides – about 3–4 minutes. Keep a close eye on them, as they can burn very quickly.
To make the salad, put the shallots, sugar snap peas, rocket, chilli, wombok and herbs into a bowl. Quarter and core the apples (leaving the skins on). Cut into thin slices and add to the vegetables. Pour over the dressing and toss to combine and serve the salad immediately with the toasted cashews sprinkled on top.
Per serving
Energy: 1030 kJ/245 cal; Protein: 5 g; Fat: 13 g (includes 2 g saturated fat); Carbs: 28 g; Fibre: 6 g

If you’re having trouble working vegetables into your meals have no fear–this pasta look-alike is here to help. Spaghetti squash, a winter variety, is actually quite mild-tasting on its own. This recipe uses tomatoes and onion to impart rich flavor without taking away from the unique texture of the squash. And squash is a nutritional powerhouse, containing Vitamin A, potassium and fiber.

Spaghetti Squash with Fresh Tomato Sauce
• 1 small spaghetti squash (about 2 lbs.)
• 2 lbs. vine-ripe tomatoes (small beefsteak, Early Girl or plum varieties)
• 1 Tbsp. extra virgin olive oil
• 1/2 cup finely chopped onion
• 2 garlic cloves, finely chopped
• Pinch of dried red pepper flakes
• 1/2 tsp. salt
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• Freshly ground black pepper
Preheat oven to 375 degrees. Pierce squash in half dozen places with a thin knife. Bake squash on a piece of foil in oven until it yields slightly when firmly pressed, about 50-60 minutes.
Meanwhile, peel tomatoes using a swivel-bladed vegetable peeler with serrated blade. Halve, seed and dice tomatoes.
Heat oil in medium skillet over medium-high heat. Add onion and sauté until translucent, about 4 minutes. Mix in garlic and cook another 2 minutes, stirring constantly. Add tomatoes, red pepper flakes, salt, basil and oregano. Cook, stirring until tomatoes are tender (but still hold their shape), about 5 minutes. Season to taste with black pepper.
Halve the baked squash horizontally. Scrape out and discard the seeds. Using a fork, scrape out the squash in strands. Divide four cups of the squash among four deep pasta bowls. Spoon one-fourth of the sauce over the squash in each bowl. Serve immediately.
Makes 4 servings.
Per serving: 140 calories, 5 g. total fat (less than 1 g. saturated fat), 25 g. carbohydrate,
4 g. protein, 6 g. dietary fiber, 347 mg. sodium.

21 Universal Rewards of Exercise
The number one reason that most people are out-of-shape is that they don’t exercise enough.

I’ve often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into the gym, day after day. So here’s my pep talk in bullet form – 21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.
1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.
2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.
3. You’ll be less stressed: You have enough stress in your life – it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.
4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of them prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it will the most powerful tool available: exercise.
5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.
6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.
7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.
8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.
9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.
10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.
11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.
12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.
13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.
14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.
15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.
16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.
17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.
18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.
19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.
20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!
21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.
What are you waiting for? Lace up your shoes and get moving!

hey everyone it has been a while since my last post..  I have to apologize with all the great things to come as well as moving recently it has been a challenge to sit down and write to you..  I will be writing you again soon. MAS

“Always do right. This will gratify some people, and astonish the rest.”

Mark Twain (1835–1910) American writer