September 2005 Newsletter

This Month’s Contents:

• New Classes, New Schedule
• 10 Tips for Maintaining Your Healthy Weight
• Leg Fat Can Be Beneficial
• Fitness Q&A: Ask Cheryl

Graceful Moves

A client just back from vacation was thrilled to discover her new ability to walk across deep beach sand almost effortlessly. As a woman in her 40s who works at a desk, she was surprised to see many other beachgoers laboring to walk across the shoreline while she felt able to glide along. She credits Lynne Abell’s strength training class (offered Wednesday nights and Sunday mornings) for this ease and power.

This month seems like a natural time to begin -- or restart -- a fitness practice. Check out our new schedule of group classes, in addition to private and semiprivate instruction. You too may find increased energy and strength. The rewards are great whether you’re moving through life’s challenges or simply enjoying a day at the beach.

Be Well,

Cheryl

New Classes, New Schedule

Fall/Winter group classes run September 6-December 28. In addition to returning Pilates, yoga, strength training, and cardio favorites, take a look at these new offerings:

• Tai Chi
• Qi Gong
• Candlelight Yoga
• Dynamic Intermediate Kripalu Yoga
• Mindfulness Meditation

See our website for a complete schedule and class descriptions: http://www.thewholebodystudio.com/schedule.asp.  Then register by calling 978-692-1032 or e-mailing cheryl@thewholebodystudio.com

10 Tips for Maintaining Your Healthy Weight

A lot of people who do well with sustaining a healthy body weight have developed eating strategies that fit easily into their daily lives. This month we offer you hints suggested by clients who are health-conscious and enjoy the pleasures of the table as well.

As always, none of these ideas should take the place of guidance from your doctor or nutritionist.

1. Break the fast. Your mom probably called breakfast the most important meal of the day. Research says she’s right! Starting the day with a nutritious breakfast helps curb calorie intake later in the day.

2. Count liquid calories. Though calories from fruit juice, soda, and alcohol add up quickly, they do little to satisfy hunger. Drink water instead to help keep the pounds off. Rather than drinking fruit juice, eat whole fruit. And if you indulge in specialty coffee drinks, look at the nutritional info on the websites of the national chains. Some drinks contain a modest amount of calories while others pack hundreds.

3. Keep your eye on the plate. Because of variations in their design, what looks like a full serving on one dinner plate might be revealed as oversized on other dishware. One couple found that switching to dinnerplates with a smaller “serving area” makes it easier to serve up more modest portions.

4. Get cooking. Frequent restaurant dining, take-out, and fast food meals can take a toll on optimal nutrition. Preparing most meals at home keeps you in control of what you eat. If a busy schedule leaves you relying on these conveniences too often, try shifting the balance to home-cooked food a little at a time. You’ll be encouraged to keep going.

5. Divide and conquer. Have you noticed that serving sizes at restaurants are larger than ever? When you do eat out, experiment with portion-control tactics: Ask to skip the bread basket. Request that salad dressing be served on the side. Consider ordering a salad and an appetizer as your meal when appropriate. When the main course is generous, save at least half to take home. Share any appetizer or dessert with a dining companion.

6. Work every calorie. Make sure that all the food you eat delivers nutrition and flavor. When you want to keep calories in check, items such as these don’t do enough to earn a place on your table: non-whole grain breads and pastas, processed foods containing high-fructose corn syrup or added sugar, and calorie-laden beverages.

7. Veg out. We’re always coaxing you to eat more veggies and fruit. The math simply works in terms of nutrition, calories, and fiber. And the more vegetables and fruit you consume, the less room you have for the less health-giving stuff. This is another modification that can be made a step at a time.

8. Add flavor. Multiple, complex flavors and aromasplease the senses so that you feel satisfied sooner. To build fulfillment into your meals, try flavorful locally grown produce and recipes that use herbs, spices, and aromatics like onion, garlic, or ginger.

9. Use your eyes. Like meals with multiple flavors, fare that is colorful and presented nicely brings greater satisfaction. Think of the yellows, reds, oranges, and dark greens naturally present in vegetables, fruits, and herbs. Preparations with three or more distinct colors heighten visual appeal: Perhaps fold in a handful of chopped parsley or basil right before serving tomato sauce with whole-wheat spaghetti. Add roasted red peppers to omelets or sandwiches. Toss shredded carrots into green salad with tomatoes.

10. Treat yourself. Depriving yourself of all treats rarely works out in the long haul. Perhaps you crave gooey desserts; allow yourself a modest serving once a week. Single-serving portions work well since you can’t be tempted to have seconds. Because a few bites of a treat can gratify at a fraction of the calories and fat, consider sharing with a friend.

Leg Fat Can Be Beneficial

Many women agonize over what they consider to be bigger thighs or a more substantial lower body. Take heart. Those natural curves may be linked to cardiovascular health.

The University of Colorado research was published last month in the Journal of Clinical Endocrinology & Metabolism. News stories in The Boston Globe, USA Today, Reuters Health, and others summarized the findings: A tendency to store fat in the legs, hips, and thighs instead of around the waistline can be beneficial. The research suggests that such “peripheral fat” can lower the risk of heart disease and diabetes, provided that the lower-body fat is not offset by excess abdominal, or “visceral,” fat.

The study measured fat levels in 95 women past menopause. The women who carried higher levels of peripheral fat without excess abdominal fat had better scores on key indicators such as triglycerides in the blood, which indicate a lower probability to develop cardiovascular diseases.

The newspaper reports noted that the leg fat might even trap damaging triglycerides to prevent them from circulating in the blood.

Fitness Q&A: Ask Cheryl

Q. What are Tai Chi and Qi Gong?

A. I knew someone would ask! For this month’s answer, we turn to information provided by our returning instructor and expert, Erik Carlson.

Tai Chi Chuan (also taijiquan), which may be translated as “Supreme Ultimate Fist,” is a Chinese martial art that combines self defense with physical and mental fitness. It is practiced today primarily for its health benefits, stress relief, and relaxation, although interest in the martial application of the art is growing. The slow, continuous movements are designed to impart powerful physical skills and to stimulate the flow of energy within the body, with the ultimate goal of improved mind-body connection and increased longevity. Tai Chi Chuan is excellent for health and balance while preserving its martial aspects that are learned through practice of the empty-hand forms, weapon forms, push hands, fighting forms, and free-form sparring.

Qi Gong is a self-healing art that combines movement and meditation. Visualizations are employed to enhance the mind/body connection and assist healing. Regular practice can prevent and treat illness, reduce stress, establish balance, integrate mind/body/spirit, and bring inner peace.

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

Note: With so much information to cover in this issue, the planned book review originally scheduled this month will be published in October.

Coming in October

• Wellness and Dental Health
• Fitness Q&A: Ask Cheryl
• Book Review: A Selection from Chef Paulette Mitchell

Contents © 2005 the whole body studio

Terms and Conditions: This newsletter is intended for general information only. Opinions and content offered here are expressed freely; neither we nor our contributors guarantee them. Please remember that nothing here replaces your own judgment or the advice of a qualified medical professional.