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 Congratulations this week to phone client Stephanie (yes, you, Stephanie!) for making big changes in a very very crazy life. Among huge projects that keep her at the office until near-midnight some nights and the recent sale of her house and associated move, and her husband's starting a new job, she has managed to adopt new habits like grocery shopping and cooking, morning walks and afternoon bike rides, and has managed to cut her caffeine by 50% which enables her to sleep more deeply and for a longer time frame each night. By the way, Stephanie makes use of the "Wake-Up Calls" service and has one scheduled each weekday morning at 6am (in addition to her phone alarm and alarm clock!). Good job Stephanie. Keep up the good work!  What I'm Eating This Week
Goal: Enjoy my food and relax my diet a bit!  Featured Recipe (1) 1 lb skinless, white-meat chicken 2 celery stalks 1 cup halved green grapes 1 cup halved red grapes 1/4 cup chopped pecans or walnuts 4T fat-free mayo Mix it all together and enjoy! Featured Recipe (2) 1 1/4 cup whole wheat flour 1/4 cup chopped walnuts 2 1/4 t baking powder 1 t cinnamon 1/4 t salt 1 cup water/1 scoop vanilla protein powder-mixed together 1/4 cup Splenda 1 T vegetable oil 2 large eggs, slightly beaten 16 oz mashed sweet potatoes (2 cups) Mix 1st 5 together. Add next 4. Mix well. Add sweet potatoes. Stir. Use ~1/4 cup batter for each pancake, on a pam-sprayed hot surface. Cook each side for about 5 minutes on medium heat. They are DELICIOUS!  Featured Supplement Need a Salty Crunch? First, EAS Pirhana Chips If it's possible, this is as close to a "healthy" chip as it gets!! Each bag has 110 calories, .5g saturated fat, 1mg cholesterol, 260mg sodium, 15g carbohydrates, 2g fiber, 0 sugar and 7g protein. Choose from BBQ, Sour Cream and Onion, and Ranch. Each sells for $1.50. Second, EAS Pirhana Snack Mix Just as good!! Each bag has 110 calories, .5g saturated fat, 0mg cholesterol, 100mg sodium, 15g carbohydrates, 2g fiber, 2g sugar, 7g protein. Choose from Hot Wing, Nacho, or Ranch. Each sells for $1.50. Each of these supplements may be put on autoship to satisfy your monthly supplement purchases on "Series + Supplements" pricing.  Make Backaches Disappear "My back hurts just sitting. How can I reduce pain?" by Denise Austin Your spine is your lifeline. Having a healthy, supple back makes everything you do, from hauling laundry and gardening to playing golf and tennis, easier and more fun. Your muscles and joints love movement, so make a point to get up and move at least once an hour. To sit and stand pain-free, always think good posture. And try these energizing exercises, which target the muscles along the entire length of your spine. You'll feel better instantly! The lying hamstring stretch and outer-hip reliever are terrific for easing strain on your lower back. Tight hamstrings (the back of the thighs) pull on your pelvis, and tight hips prevent you from rotating properly, causing extra stress on your back. But these moves loosen you up, and they feel good while you do them! To prevent tension in the back of your neck and between your shoulder blades, try the bent-over row. This move strengthens the upper and middle back muscles that help pull your shoulders back, so you can maintain proper posture longer and without fatigue. Angela's Note: Remember, sometimes you have to work through the pain to get to the other side of it. |
 * In a recent Hofstra University study in Hempstead, New York, women who drank fewer than three small cups of coffee daily displayed more mental acuity after receiving a jolt of caffeine than those who drank more. * If two or more people in your family suffer or have suffered from anorexia nervosa, other family members could be at risk of developing it, too, suggests an international collaborative team of researchers in the American Journal of Human Genetics. * About two or three cups of caffeinated beverages have little or no diuretic effect. Six cups of cofee a day, however, shows a clear one. * "Fat-Free" means that there is fewer than .5g of fat per serving. "Low-Fat" means that there is 3 grams or fewer per serving. "Reduced or less fat" means there is only 75% of the fat vs the full-fat product. "Lean" means there is fewer than 10g of fat overall, 4.5g or less of saturated fat, and no more than 95mg of cholesterol per serving. Lastly, "light" means there is 1/3 fewer calories or 1/2 the fat or less of the full-fat version, or 1/2 the sodium or less of the full-salt version. Be careful to determine whether it's "light" because of the sodium or fat before you purchase it! * Recent research suggests that those following a diet high in antioxidants (very colorful fruits and vegetables) enjoy protection from the sun's worst skin damage. In particular the researchers list legumes, olive oil and vegetables as high-SPF foods; low-SPF foods include butter, full-fat dairy foods and meat.  Health Highlight Morton's Neuroma More Than Just Tendonitis and Stress Fractures! Thanks to Barbara for making me aware of this painful foot condition. I suspected a stress fracture, and she was diagnosed with this: (morī tunz) tenderness or pain in the metatarsal area of the foot and in the third and fourth toes caused by pressure on a neuroma of the branch of the medial plantar nerve supplying these toes. The neuroma is produced by chronic compression of the nerve between the metatarsal heads. Called also plantar neuroma and Morton's disease, foot, or neuralgia. In this case, the condition was probably caused by repeated pressing through the toes of the foot, rather than pressing through the heels. Remember, no matter what you are doing, cardio or strength training, please press through your heels. If you're feeling the compression in your calf, it's time to readjust! 
Your Web Site Your "Members Only" Logon ID: Members Current Password: julybs This logon will get you to copies of the newsletter and a new and expanded exercise library, thanks to Lynn and Patti! I'll be adding more and more and time goes on!  Session prices are either (1) Individual, (2) Series, or (3) Series + $75 (Monthly Autoship) Supplements. Series prices are provided given some sort of ongoing monthly schedule is agreed-to. The requested schedule will be reserved for you unless and until we agree to discontinue our current working relationship, or change the series. If the series should end, (1) Individual pricing will go into effect. Note that the Series will be considered ended should either 2 sessions in a row or 25% or greater of a month's sessions be canceled. Sessions are payable in advance on a monthly basis, and paid sessions are non-refundable but may be put on hold if necessary. As I book enough sessions to guarantee a certain standard of living for myself, I anticipate that you will commit to use your sessions within the purchased timeframe (i.e. 8x per month, 12x per month, etc). I understand that illness, travel and other unforeseen circumstances occur, however, and will accept a certain number of cancellations each month. If you choose to excessively cancel your sessions, however, I may choose to cancel your package, as I cannot pay my bills when clients cancel. Excessive cancellations are greater than 20% over a 1-2 month period (i.e. 2 out of 10, 3 out of 12, etc). Note that I also reserve the right to choose to discontinue ongoing service at any time and for any reason. If you need to cancel a session, please let me know about it 24 hours in advance. All session cancellations occurring 24 hours in advance or greater will not be charged as a worked session (ie that session will be rescheduled). All sessions which are canceled within a 24-hour window are billable and will not be rescheduled. No Show. If I get to your session and you do not show up -- whether at a facility or at your home, you will be billed for the session since there is no way I can make up that financial loss. If, on the other hand, I do not show up, your session will be made up PLUS I will credit you with a free session. Late. If you are going to be late for your session, I will wait for you for 15 minutes past your start time, and then I will leave. So if you are running behind, you need to call my digital (349-6948), otherwise I will leave after 15 minutes and you will be billed. If, on the other hand, I am going to be more than 15 minutes late, I will call you to let you know. Messages. If time is not of the essence, call my office number (788-8981). If time is of the essence, call my digital number (349-6948). |