December 2004 Newsletter

This Month’s Contents:

• Happy Holidays, Simply
• Health-Conscious Gifting
• Sleep Loss Is a Weighty Matter
• Fitness Q&A: Ask Cheryl
• Cuisine Quick Picks
• Holiday Closings

Happy Holidays, Simply

We thought you’d like a respite from the flurry of activity we all try to squeeze in before December 31. So this month it’s all about simplicity. We start with tips for healthful ¾ and time-saving ¾ gifts, give you another good reason to catch up on your sleep, and offer nutrition quick picks.

And in this month’s Fitness Q&A, I explain how to get started on a new exercise program. But hold that thought until January. For the next few weeks, just stick to the good habits you already have. Take the time now to enjoy family and friends.

Wishing the happiest and healthiest of holidays to you and yours,

Cheryl

Health-Conscious Gifting

December is the month for giving and receiving. Rather than trek to the mall, why not make holiday gifting as stress-free and healthful as possible? Here are special Whole Body Studio promotions plus other ideas to get your holiday shopping wrapped up in a snap.

Whole Body Studio gift certificates. Wellness and strength are always in fashion, and so are our gift certificates. Available in any amount, certificates can be applied to group classes, personal training, reiki or therapeutic massage. A phone call or e-mail to Cheryl fills your request. (As a precaution, please don’t provide your credit card number via e-mail; we’ll call you back.)

10% off every fitness & jewelry items in stock until 12/31/04.Give or receive Prana fitness clothing, a foam roller, a Pilates video, a yoga mat, or Judy Coyote earrings (okay, this last one isn’t exactly a fitness item!) at a 10 percent savings. Make your selection early to avoid disappointment; this offer is limited to merchandise in stock.  Looking for that special unique gift:  We Carry Elaine Coyne Art wear Collectibles Jewelry(each piece is a work of art)

Cooking Light to eat right. You’ve probably heard me rave about the delicious recipes in Cooking Light. A subscription ($18) would add flavor to a fortunate recipient’s year. Visit the websitewww.cookinglight.com or access their gift page directly:http://www.southernprogress.com/circ/pages/ck/ck09100201.asp?ek=CKOTWB6

A new cycling chapeau.  Please, please, please add this to the wish list if you or your loved one rides and hasn’t had a new bike helmet within the past five years. You’re also due for a replacement if your helmet has been knocked about in a spill. More recent designs offer much improved protection. They’re also more likely to have essential certification: CPSC, ASTM, or Snell. For details, consult the Bicycle Helmet Safety Institute: http://bhsi.org/

Purchasing a new helmet is best done in person, because reputable bike shops understand fit. So write a note in a card for your recipient to open. Then visit a bike shop together after the holiday hubbub.

The Green Guide for healthier living and a healthy planet.  This independent publication is a treasure trove for those striving to make better choices for their personal health as well as the environment. We love the idea of a paperless e-subscription. And the price is certainly right with The Green Guide’s two-for-one holiday offer ($10). Visit www.thegreenguide.com or for the special offer, go to: https://ssl.thegreenguide.com/subscribe/twoforone.

The gift of time. Sound hokey? Perhaps. Yet this could be the best present of all. The pressure is intense this time of year, but try not to over schedule. How much would you enjoy more time to relax with family and friends? Perhaps you can let go of something else that’s less essential. Less really can be more.

Sleep Loss Is a Weighty Matter

Exercise, nutrition, and rest are the proverbial three-legged stool upon which good health rests. Of the three, in our culture sleep can be even more neglected than the other two. Thanks to two recent studies linking a lack to sleep to obesity; more people may soon wake up (pun intended) to the importance of rest.

The studies, done at the University of Chicago and at Stanford University, found that people who slept shorter times experienced changes in hormones that led to increased appetite and gaining weight. In addition, the Stanford study showed that a 3.6 percent increase in BMI corresponded to an average nightly sleep decrease from eight hours to five hours. (Body mass index, or BMI, is an indicator of body fat that is based on an adult’s weight and height.)

The evidence mounts: Early to bed makes a person healthy and wise indeed.

Fitness Q&A: Ask Cheryl

Q. My friend, who describes herself as a couch potato, wants to sign up for an exercise class this January. She’s also worried that she won’t be able to keep up in class. What qualifications should she look for in an instructor? Does she need a medical exam or do other preparation before her first class?

A. I always recommend that you check with your physician prior to starting any exercise program.

It is very important to make sure your instructors have proper training, certifications and experience.  Your time & health is too valuable to waist with someone who does not have the proper credentials. 

To find the best program for your friend, she should start with a complimentary consult.  The consult will allow her to check out the facility (to make sure she feels comfortable there), instructors (to make sure they are compatible & check qualifications) and to discuss her specific needs & goals and find out what they have available to help her meet them.

Also make sure the facility is clean & convenient, if it not it will be easy to talk yourself out of going there after a long day or early in the morning.

What’s your fitness question? Send it to: cheryl@thewholebodystudio.com.

Cuisine Quick Picks

Recognizing that most people already have holiday recipes aplenty, this time we focus on a few favorite nutrition tips.

Get your green back. How we miss freshly picked green veggies when the weather turns cold. Imagine our surprise when we discovered that the freezer case is a convenient place to get good greens. Specifically, we’re talking about individually quick frozen (IQF) chopped spinach packed in a plastic bag.

Because the spinach is IQF rather than frozen in the familiar solid block, it’s easy to pull out just a portion for a soup, stew, omelette, lasagna filling (add to ricotta cheese), or dip. We’ve found IQF chopped spinach in the freezer case at Trader Joe’s.

Winter warmers. Herbal spiced teas do the trick when you want to warm up with a hot cup while skipping the caffeine and sugar. Available among the bagged teas at your grocery store, nowadays these teas are often marketed as “chai” or “India chai.” Read the box carefully to make sure you are getting a variety that’s caffeine- and sweetener-free.

What’s more, some studies have found that cinnamon ¾ a typical ingredient ¾ helps reduce blood sugar levels. And a friend says that spiced tea helps her satisfy the occasional midafternoon craving for something sweet. She sometimes adds a dollop of soy milk to her cup for a richer beverage.

A zest for cheese. A Microplane brand zester/grater is fantastic for grating hard cheeses when you want to cut calories and saturated fat without sacrificing flavor. Use this very sharp tool to grate ultra thin shavings of Parmesan or Romano cheese. You’ll wind up with a light, fluffy mound of cheese, which means a little goes lots further. (The Microplane sells for about $12 in kitchen stores.)

Coming in January

Exercise Tune-Up: Stick With It or Shake It Up

More Winter Wellness Tips

Fitness Q&A: Ask Cheryl