AN ATHLETE AGAIN!

This past summer I had the honor of training Lindsey Gredler, a vet technician in Chapel Hill, NC. Lindsey originally sought my services to get back into shape. Like many of us, her workouts had fallen into a slump. She didn't need to lose weight but she wanted to tone up and feel challenged. "Being a former athlete, I was used to having coaches on my heels all the time telling me what I needed to do to improve my overall performance. Without a coach beside me, I realized that I didn't really know what I should be doing to get a really good workout."

Lindsey and I did a lot of functional training mixing cardio and resistance in every workout. We had some really challenging workouts including stadium stairs, hill sprints, jump roping, and back to back circuits. For some of her workouts, we never left her living room but we also visited a local track, swimming pool and neighborhood running trails.

Lindsey was already in good shape but she did move into the excellent categories in both her cardiovascular endurance, muscular strength and muscular endurance. Although she didn't need to lose weight, she did drop her body fat by 3%, and lost 3.5 in. from her hips and waist, Lindsey says "One of my biggest challenges, was staying motivated outside our sessions but I have learned to challenge myself in my workout routines, how to keep myself from getting bored during workouts, and how to mix up my workout routines! I will apply these skills each time that I workout and continue to reduce my stress level and increase my overall fitness!"

Way to go Lindsey!

Personal Trainer Q and A
Should I work at a lower intensity to burn more fat?
Many people are misled by reading the "fat burning zone" charts on popular cardio equipment. While it is true that your body uses a higher proportion of fat over carbs as a fuel at lower exercise intensities, your total caloric burn will be higher while working at a higher intensity. In addition, the number of calories your bodies uses to recover from exercise will be higher after high intensity work. Therefore, overall you will burn more calories at higher intensities. Please remember, constantly training at high exercise intensities isn't for everyone. Many individuals will be more successful by working out for longer periods of time at lower intensities. An effective exercise program will incorporate the right amount of low and high intensity work for each individual. By evaluating your abilities, your personal trainer should regularly incorporate individualized intervals into your program for an effective and challenging high caloric burn workout.

What the research says: Phelain JF, Reinke E, Harris MA, Melby CL. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. J Am Coll Nutr. 1997 Apr;16(2):140-6.

Taking it on Together!

Research consistently shows that family/roommate support is crucial when making behavior changes. If you are trying to overhaul your diet, the ice-cream in the freezer is often hard to refuse. Genetics does play a role in body phenotypes but we cannot discount the role the environment plays in families expanding waistlines. Therefore, it is crucial that spouses and housemates talk to each other about the importance of their goals. Even if your husband or wife is not trying to go ice-cream free during the week both spouses need to respect each other’s weight-loss efforts by keeping ice-cream out of the house. You both will appreciate the extra effort when you visit your favorite ice-cream hang-out together on the weekend.

In addition to sweets and salty indulgences, ideal portion sizes for a man versus women can be very different. A 120 pound woman may only require 2,000 calories/day whereas a 160 pound man may require 2,900. If husband and wife both indulged on a “serving” of General Tso’s chicken at their favorite local Chinese joint (560 calories), the man consumed 19% of his daily calories while the women consumed a whopping 28% of her daily calories. Meanwhile, it would take the man 5.5 hours to burn off these extra calories while it would take the women 7.5 hours. It is easy to see how women eating the same diets as their husbands will put on more weight.

Rather than despising your spouse, appreciate your differences. At dinner, take half of your serving home. Not only have you saved 230 calories (30 minutes on the treadmill), but you have a delicious lunch to take to the office the following day. Ask your spouse eat desert at lunchtime when you are not around to be tempted by his/her indulgence. If your trying to avoid sweet snacks, ask your spouse keep his/her Tasty Cakes at work and encourage them to swap out extra rice for extra veggies at dinner.

Don’t let eating be the highlight of you and your housemate’s time together. Find other ways to enjoy each other’s company such as bike rides, a game of tennis, or a nightly walk. Having the support of loved one’s is crucial for success. In the end, asking for support will not only add years to your life but will often end up inspiring changes in the ones you love.

DID THEY KEEP IT OFF?

They say any behavior takes 6-months to become a habit. 50% of people drop out of a weight loss program by 6 months and 90% gain all their weight back in a year. Last summer, two of my clients battled to see who could lose the most weight in 4 months with me as their guide. Through healthy eating and exercise Max and Nick were both successful at losing weight and getting in shape. So, how are Max and Nick doing one year later? Have they kept the weight off? You bet! Check them out today!

The Busy Guy

Nick continues to eat healthy and exercise. "My life is really busy but exercising is not an option, I know I have to work out regularly." Nick still eats very healthy but now that he has achieved and maintained his goal weight he treats himself to his favorite food from time to time. "There are lots of weekends when my buddies and I order a pizza or go eat wings and that is ok. I eat much smaller portions than before and I know I just have to eat really well during the week and do a long work-out on the weekend." Nick admits it is hard having some roommates and coworkers who don't have the same ideas about healthy eating as him but he does a great job of making nutritious choices and not giving in to temptations. Staying active is still a really important part of Nick's life. He did a lot of weight lifting during the winter and runs in community 5K's throughout the year. "I like the challenge of races, it keeps me active to have a goal to work towards." At a recent health fair at work Nick was amazed at how much lower his blood glucose, blood pressure, and cholesterol were from last summer. "I knew I was headed towards health problems down the road if I didn't lose the weight but it was shocking to see how getting in shape completely reduced my cardiovascular disease risk factors". When I asked what the hardest part of maintaining his healthy lifestyle was he replied, "That's the thing, I don't think it is that hard anymore. Being healthy is part of who I am now; I look good and feel great!"

The Athlete

Max has turned working out into a hobby. "I bike to and from work everyday and go on a 6 mile run at least 3 times a week." Max plans to run a half marathon in November and start training for some mini-triathlons in the fall. "Staying active is a really important part of my life now. I love the challenge of 40 + mile bike rides." When I asked Max if he still watches what he eats at work, which was his biggest challenge this year he replied "I have a new respect for salad bars and follow the two plate rule at buffets, one plate for salad and one for lean meat with whole grains". Max says he started running during his lunch break at work. "I love getting a good workout in the middle of the day. If I run during my lunch break, I have to pack a healthy lunch and won't be tempted to eat unhealthy at restaurants." Max has gotten a clean bill of health from his doctor. "My resting heart rate is really low and I've been experiencing a lot less symptoms of stress”. Low resting heart rates reflect a healthy and efficient cardiovascular system and are typical in athletes. “What I learned a year ago have proven to be life enhancing and life-long tools." When I asked Max if it's been hard to maintain his weight he said "It can be difficult, I would still like to trim down a little more and continue to build more muscle but no goal worth reaching in life is easy so bring it on!"

To see Nick and Max's before and after pictures from last year, click here

Rewards for Motivation

"Tough times don't last but tough people do." -A.C. Green

Change is hard, as we all know. But we also know we need to exercise and eat well. Make it a habit by first establishing a patterns and tie a positive reward to it. For example, start your week off by writing down a few specific, achievable goals. If you reach these goals, go buy a new pair of athletic shoes, a workout shirt or music for your I-pod. If you reward yourself with a prize you can enjoy while work out, you can condition yourself to stick to your goals!

"There are no shortcuts to any place worth going."
- Beverly Sills

You know you are capable so get out there and change your life today!

John is proud to be an example of healthy living to others

John, a 58-year-old employee at UNC-Chapel Hill was 30 lbs heavier, borderline hypertensive, stressed and exhausted when he came in for a fitness consultation less than 1 year ago. Today, he looks fabulous. His blood pressure is well within the normal range; he has dropped over 30 pounds, and lost over 5 inches in his waist. He has volunteered to share his story:

Karla (K) - What advice would you give people who think it is too late for them to get in shape?

John (J)- You might be like I was, thinking: “other people just have (something) better, or never got overweight; it must be easier for them”. Or “it’s this stress (job, life, etc.) that’s killing me, and there’s not much I can do about it”. But, it is never too late to help yourself. And when you do, you will find others that notice, and you can help them, too. If we don’t take that first step, and then a second step—whatever will work for us—then, we might find ourselves in “health horror land”. Karla and others here are ready, able and eager to help us improve our body-mind-spirit aspects of ourselves.

K – What made you decide to make a healthy lifestyle change?

J – I was experiencing a lot of stress and inflammation that were affecting my health. My doctor recommended exercise for mood enhancement and weight and stress reduction for years. I was also encouraged by my wife’s healthy habits and I used to run and cross-country ski 15 years ago, and I missed doing that.

K -What were some of the hardest changes to make?

J – I really wanted to jog to help lose weight but I never thought I would be able to do it without pain or damage to my joints. But, one day, it dawned on me that “I can walk a ways, then jog a little bit, then walk some more, etc”. At the Assessment Karla suggested beginning to walk 100 paces, and then run 200 paces, etc. I did this for 20 minutes, then 30 and now I go out and jog for over an hour, 3 times a week.

K – What can you do know that you couldn’t do last year?

J – Besides the jogging, I play tennis with my son, weight-lift and bike. Tying my shoes is a lot more comfortable, too!

K- How has your family been helpful/influenced by your experience?

J - They’ve been great! My wife and one son adopted a healthy style of eating, and food preparation, which has led to a loss in body fat. My wife continues her exercise routine example, and has been a major encouragement to my progress. And my other son picked up on our jogging and exercise example. He has now quit smoking and is doing regular exercise and bodybuilding.

J’s final words: If you have people in you life urging and encouraging you to improve your health and fitness, please listen. It might seem like it will be hard to do, but it will be worth it. If you don’t have those people there for you, but you recognize a need to improve, take advantage of resources such as Karla’s Fitness Assessment. I integrated a lot of information and I got moving, more and more. It all helps. It becomes more fun than effort. So, good luck and best wishes!

The Silliest Diet/Exercise Ideas I’ve Heard

I’ve happily noticed that people love to talk about health related information. However, sometimes I hear things I know aren’t scientifically correct. When this happens, I sometimes point them out but other times it is better if I just snicker quietly and keep quite. I won’t reveal the culprits but these are my favorite diet/exercise fibs!

1. “I know diet soda is better than regular but all the sugar in diet soda makes me really hyper!”

FYI – Diet soda contains no digestible sugar and therefore no calories. It contains calorie free artificial sweeteners. Diet soda does contain caffeine, which may increase your energy level.

2. “Fried rice is better than white or brown because the carbs are cooked off.”

FYI – I don’t even know what to say to this….. Here the carbohydrate information for 1 cup rice: brown long grain: 45 g, short grain white rice: 37g, fried rice: 56g. (taken from: http://www.annecollins.com/dietary-carbs/carbs-rice.htm ) Also, the brown rice is better for you because it has 5 grams fiber as apposed to the 0.2 in white rice.

3. “If a female trained hard enough, they could be just as good at a sport as the best male”.

FYI – This one is tough. I think there are some sports that women can and do excel at. However, men have higher aerobic capacities than women because they have higher blood volumes (78ml/kg in males versus 56 ml/kg in females). Blood carries oxygen and nutrients to working muscles and the higher your aerobic capacity, the higher your performance will be at endurance sports. Men also have much higher testosterone levels than women. Testosterone helps store protein and increases muscle mass. Therefore, men tend to be much stronger than females. The many factors that influence male versus female performance in a sport make it impossible to conclude the statement above.

4. “I don’t need to do any cardiovascular activity because I weight lift.”

FYI-Weight training is great to increase muscle mass, keep your joints healthy, maintain a healthy body composition and increase your metabolism. It does not result in the same cardiovascular benefits as cardio training such as increased blood volume, increase in mitochondria density, and increase in heart health and decrease in blood pressure. In fact, heavy weight training in absence of cardio can increase the muscles of the heart, leaving less space for blood and increasing blood pressure to dangerous levels.

I’ve also heard the reverse “I don’t weight lift because I work my muscles when I run and cycle and I don’t want big muscles anyway.”

FYI-We have two types of muscles, those that respond to endurance training (running, cycling) and those that respond to heavy loads (weight training). EVERYONE should train BOTH muscle types in order to maintain healthy lean tissue. This helps protect your bones and joints, improves flexibility and stability, and helps you enhance your overall athletic performance. You will not develop huge muscles unless you are doing a specific type of weight lifting known as bodybuilding.

It is easy to believe certain health myths and we have all passed on incorrect information accidentally. This is just a reminder to think about and research ideas you may have heard before passing them along and making my silly fact list :)

WHAT TIME OF DAY SHOULD I WORK OUT?

People often ask me what time of day they should work out for optimal performance and fat burn. Immediately my science background brings up images of hormonal circadian rhythms and sympathetic nervous system spikes. I could talk about how in the late afternoon cortisol primes our bodies for action or how men’s testosterone levels are highest in the early morning. Then of course, we must consider that some people are “morning people” while other are “night owls” and that this can influence individual’s performance levels throughout the day.

However, the truth is WHEN you work out is not nearly as important as ACCOMPLISHING the workout. For example, while camping on the beach with friends a few weekends back I awoke to screaming children at 6:30 am. I tried to go back to sleep but the thin tent walls made that impossible. I could have laid there for an hour with a nagging headache. I am certain my hormonal levels were not in optimum “workout mode” at that time but I realized this was a WONDERFUL opportunity to run along the deserted calming beach. The first few minutes were tough but after about 10 minutes, I felt great. Sipping my sangria later that afternoon, I knew if I hadn’t gotten my workout in earlier that morning, I wouldn’t have done it. Maybe I would have burned an extra 42 calories if I had worked out at 5:37 pm because my hormones would have made me push a little harder; but in reality, I burned 400 calories that morning rather than the 0 I would have burned if I waited till later that day.

The point of my story is

1. Know you MUST get in your workout for the day (like brushing your teeth, working out is not an option)
2. TAKE ADVANTAGE of the free time you have (spending 1 hour looking at online jokes or my space pages of friends you haven’t seen in years and will never meet up with again is considered free time)
3. SCHEDULE you workouts in when you ARE MOST LIKELY TO GET IT DONE (for me this is often first thing in the morning).

There are a few guidelines worth worrying about when deciding when to work out:

1. Eat 3-4 hours before you workout so your body has some energy to work hard. If you work out first thing in the morning, grab an easy to digest snack like a cereal bar or banana before heading to the gym and then have a larger breakfast when you get to work.
2. Be sure you are well hydrated. Drink a few glasses of water (14-20 oz) during the 2 hours before your workout. During your workout try to drink 4-6 oz every 15-20 minutes. Be sure you re-hydrate after working out. Most people do not drink enough to replenish their fluid loss because they don’t feel thirsty.
3. Warm-up and Cool-down with about 5 minutes of cardio at a low intensity before and after aerobic or strength training.

Now get out there and MOVE!

UNC BIGGEST LOSERS!

The UNC 12 week lifestyle makeover may have officially ended but our Biggest Loser contestants are still setting new goals! As a group, the contestants lost a total of 450 pounds! They all look fabulous and are radiating confidence and energy. I think all the contestants gained something from this competition while losing pounds. A few went off medication for high blood pressure/cholesterol, one has inspired many other people including her handicapped husband to make some impressive progress, one has given a sermon on what she learned from being a biggest loser, and one is well on their way to meeting their goal weight before their wedding. Our Biggest female loser lost 28 pounds (12% body weight) and our biggest male loser lost 35 pounds (13% body weight) in a mere 3 months! Here is a short blurb from Sheila, our hot female biggest loser along with her before and after.

Sheila had made up her mind that this would be her year to get fit and be healthy. When she saw advertisements for the UNC Biggest Loser Challenge, she knew this was her opportunity. With the support of her family and her new Biggest Loser friends and staff, Sheila lost 27.5 pounds and 11 inches. She has tons of energy and feels great! Congratulations Sheila...you rock!

FAD DIETS

Fad diet books make the bestseller list constantly even though we all know eating a well balanced diet and controlling our portion sizes has been the successful way to lose weight and live healthy for decades. One of the newest fads, the cardio-free diet has really got me riled. This author claims weight-lifting and dieting are the keys to success and suggests ditching the treadmill. Although weight lifting is definitely an important part to any weight loss/management program, cardio must not be forgotten! The aerobic training gained through this author's recommended weight training is minimal to the benefits a structured aerobic program offer. Running, cycling and other challenging and repetitive large muscle group movements train your respiratory muscles such as your diaphragm and inner abdominal muscles, making breathing easier. Regular cardio activity also increases your blood volume over time, increases the number of capillaries delivering oxygen to your blood, and increases oxidative enzymes. This results in lower blood pressure, lower cholesterol and increased insulin sensitivity. The left SPACE of your heart may even increase slightly and in combination with increases in blood volume, your stroke volume will increase resulting in a lower resting heart rate (think Lance Armstrong’s 30 beats per minute compared to the regular 60-80). Overall, cardio keeps your physiology in peak condition! One extremely important note that has me really concerned about the cardio-free diet…heavy weight training without cardio can enlarge the muscle of the heart (not the space like cardio), leaving less space for blood. This can lead to high blood pressure and increases the chances of a heart attack.

Here are a few other fad diets that make me squirm:

Atkins Diet – High fat diets may sound great to some but the result is higher cholesterol levels, which can lead to clogged arteries and heart attacks. Although many people on these diets brag about how their good cholesterol has gone up, new research suggests high total cholesterol, even if the HDL/LDL ratio is high, can still be signs of a problem down the road.

South Beach Diet – Although this book emphasizes whole grains and fruits and vegetables in Phase 2 and 3, its big attention grabber is you don’t have to pay attention to portion size….need I say more!

Do these diets work....at first of course! Anytime you change up your regular routine your body is going to respond. Especially when you are depriving your body of important essential fuel sources. And when we "diet" we tend to pay much closer attention to what we eat and often eat less, no matter what food we are ingesting.

Want to know the best diet out there? Check out the USDA, mypyramid.gov, website and start tracking what you eat. Do what most doctors recommend and what research shows to be successful. Eat healthy by eating lots of whole grains, vegetables, and fruit and exercise at least 30 minutes most days of the week (CARDIO AND WEIGHT TRAINING).

Beware of Liquid Calories

Liquid calories can really add up! You may be surprised at what some drink calories equal in food. Check out how your favorite drinks stack up and how you can swap them out for healthier options:

Morning Coffee Break

My favorite! 16 oz. Flavored Café Latte with Whole Milk = 365 calories = 1 slice pepperoni pizza. Instead, switch to a 12 oz. skim milk latte and sweeten with splenda and a dash of cinnamon (120 calories).

Lunchtime Drink

12 oz cola = 140 calories = 1 Chocolate Chip Cookie. Instead, switch to diet cola or flavored diet seltzer water (0 calories).

Evening Cocktail

Vodka and cranberry juice = 250 calories = Regular MacDonald’s Fries. Instead, try a glass of red wine (100 calories).

Nightcap

8 oz hot chocolate = 200 calories = 1 snack size bag of Doritos. Instead, try flavored caffeine free tea (0 calories).

Total calories saved = 715 = apple + small bowl of cereal w/ skim milk + chicken salad w/ light dressing + 80 calorie snack bar + Light Turkey Wrap

Wow! When you chose your calories wisely your meals can be healthy and fulfilling. Swap out a few of your high calorie drinks for low cal alternatives and bring on the whole grains, fruits, and healthy meats!

Workout Rut

Feeling like your workout is in a rut? If you have been just one size away from you “skinny jeans” for so long you’ve given up hope or know the exact sequence of your favorite group exercise class so well you could teach it, you need a kick-start! Consider these tips adapted from Women’s Health Magazine and get ready for jeans and tank top season!

Figure out how many calories you should be consuming: If you have lost weight since you first estimated your daily caloric needs your basal metabolic rate is probably lower, which means your body needs less calories to sustain the smaller you. Figure out your BMR:
Divide your current weight by 2.2 pounds.
Multiplying this number by 0.9, and then by 24. (Or calculate it at bmicalculator.net/bmrcalculator.)
Multiply your BMR by 1.2
This is the average number of calories your body burns each normal activity day. (Add another 300 to 500 on days you do an hour of moderate to intense exercise.)
Subtract 500 to find out how many calories you need to eat to lose a pound a week, or 300 to lose 2 pounds a month!

Make sure you are eating enough, never decrease your calories to less than 1200/day. If your body is not getting enough nutrients, your brain will try to conserve energy by signaling your metabolism to slow down. This can decrease activity of endocrine organs like your thyroid, making you feel sluggish and making weight loss extremely difficult.

Switch your workout around. Anytime your body has to do something different than what it is used to it has to work harder. If you have been going to the same fitness class or running the same 3 mile route for 6 months, switch things up! Run the route in reverse forcing you to do the big hills at the beginning or add on an extra ½ mile. Try using weight machines rather than attending your regular weight class. Even simply swapping lunges for leg extensions works. Whatever you choose, make sure you are switching your routine up at least every 6 months.

Give yourself a rest. Your muscles need time to replenish and grow stronger. Try resting for one day between 2 hard workout days. This not only allows your muscles to get stronger and therefore burn through more calories but will also allow you to work harder when you return to your routine. Just try to limit your rest days to 2 in a row.

Speed up your metabolism. We already talked about how to use exercise to make your body work harder. You can also give your metabolism a boost by eating good fats (mono’s and poly’s) and healthy lean protein. Spicy food and distributing your calories over several small meals throughout the day may also do the trick.

Now get out there and storm through your platea!

I ROCK!
Women's Health magazine is one of my favorites. I have been an avid reader since its recent conception and am siked to be part of their reader's panel. Check me out in April's issue and visit their website for tons of great information: http://www.womenshealthmag.com/

If you are bored with your current workout or finding yourself in a bit of a slump, heart rate interval training may be for you! You may have heard of training in your "target heart rate zone" but aren't sure what that is. A person’s heart rate during exercise tells a lot about how hard their body is working... more so than workout time or running speed. What is intense for one person may not be as hard for another and by observing your heart rate you can personally challenge yourself. Heart rate training doesn’t have to be complicated and everyone can and should learn the basics of this valuable exercise concept.

Before we get started, practice finding your pulse using your radial artery on the thumb side of your wrist, or your temple artery on your temple in front of your ear. Try not to use the carotid artery in your neck to find your pulse. The receptors here amay cause your heart rate to slow down when you apply pressure to the area.

Find your heart rate training zones using the formula below or by visiting this website and using the Karvonen formula: http://pages.prodigy.net/edc3/imusa/heart_rates.html

Karvonen approach

Step 1: Find your estimated maximum heart rate (MHR) 220-age.

Step 2: Find your resting heart rate (RHR) by taking your pulse for 10 seconds while you have been resting for at least 5 minutes. Multiply this by 6 to get beats per minute (bpm). You should get a value between 60-100 bpm.

Step 3: Plug your numbers into this formula:

Heart Rate Reserve (HRR) = MHR – RHR

Step 4: According to the American College of Sports Medicine, to improve cardiovascular performance, you should work at 65%-85% of your HRR. Use this formula to find your target-training zone.

Target Heart Rate = HRR x Intensity + RHR:

65% = (HRR X .65) + RHR

85% = (HRR X .85) + RHR

I recommend a heart rate monitor to accurately monitor your heart rate without having to stop during exercise (these can be found at any sports store). You can also take your heart rate during exercise by briefly slowing down and taking your pulse for 10 sec. Make sure you multiply this number by 6 to get your bpm!

Interval Training can help improve cardiovascular fitness, increase speed, improve overall aerobic power, burn more calories, break-through a plateau, increase workout duration, reach new exercise levels, expand your workout options and increase your workout threshold. Whether you are running, swimming, cycling, etc, warm-up by gradually increasing your heart rate to 65% HRR for 5-10 minutes. Then, do some intervals. Increase your intensity or speed so that your heart rate reaches a value close to 85% HRR or higher. Keep this pace for 30 sec – 2 min (depending on your current fitness level). Slow down and recover at a heart rate of 110-120 bpm for 1-2 minutes, and then repeat. If you have a stopwatch, you can set your watch to beap every 1-2 min. to keep track of your intervals, or alternate between work and recovery every time your song changes on your mp3 player. Interval workouts can be intense so try to start at 15-20 minutes of intervals and work up to 30-45 minutes, 2-3 days/week. Make sure you finish your interval workout with a 5-minute cool down and lots of stretching!

If you are new to exercise, use your rate of perceived exertion (RPE) rather than or in addition to your heart rate for interval training. On a scale of 1 (Easy)-10 (Extremely Hard), alternate working between a 3-4 for your recovery intervals and a 7-9 for your hard intervals.

Happy training!

Wellness Wednesday:Efficient Foods

I love to know the most efficient ways to get things done. I organize my kitchen so that my cereal bowls, spoons, cereal and coffee are right by my fridge where I grab my milk and blueberries every morning. I keep a set of toiletries, change of clothes and a hairdryer in my locker at work so that I do not have to remember to pack them on days I work out at the gym. My husband and I live less than 1 mile from his work so we only have to rely on one fuel efficient car. I've talked about the most efficient abs exercises in a previous E-mail. So, today I am going to talk about some extremely efficient foods that top my list of favorites.

I am a HUGE cereal fan so I couldn't have been happier when I saw some of the healthiest cereals listed in this month's issue of Women's Health:
If you like tasty flakes mixed with nutty clusters, try Kashi Heart to Heart Oat Flakes with Blueberry Clusters. I am a big fan of Kashi cereals because they are packed with nutrients. I've kept this cereal stocked in my cupboard for a long time. YUM!
If you like crunchy honey oats try Health Valley Real Oat Bran Almond Crunch. This cereal has 5 grams of fiber and 6 grams of protein per serving! Natural vanilla and amaretto malt...I'm going to try this cereal next.

If you like to keep healthy snack bars around your office rather than choosing unhealthy snack machine options try Balance Bar 100 Calorie Snack Bars. These delicious treats also have 5 grams of fiber and 6 grams of protein. I'm also a big fan of Dannon Light and Fit Yogurt as a snack. The 6 oz. servings only have 60 calories and 5 grams of protein!

These foods that heal are from this month's issue of Yogalife:
Cranberries are shown to fight off gastrointestinal and urinary infections as well as helping to keep your arteries clean. They may even help prevent cavities. I love to toss dried cranberries into my salad or cereal.

Artichokes are one of my favorite pizza toppings...made from whole wheat flat bread of course. Artichokes provide tons of vitamin C, fiber and minerals such as copper and magnesium and are one of the most powerful anti-oxidants. These are also great with olives in a salad.

Quinoa...que what? This healthy grain, pronounced Keen-wa, is packed with protein and fiber. In fact, many compare its nutritional value to that of milk. Do you want to take advantage of this efficient grain but not sure what to do with it? Check out this article for recipe ideas: http://healthycooking.suite101.com/article.cfm/quinoa_recipes

Apples Some things never change, including the overwhelming nutritious value of an apple. The antioxidants in apples help clear your body of bad cholesterol (LDL) and may fight carcinogens. The shiny apples I always keep in my fruit bowl are not just for decoration!

Try some of these health packed food choices next time you visit the grocery store. I’m off to try to efficiently finish my homework before class :) Have a great day everyone!

The Power of the Breath

Close your eyes and take a deep breath. Good morning, are you feeling more relaxed? I know I have mentioned the importance of paying attention to your breath before but today I want to explain why self-breathing is so important and tell you how to take control of your breath. Deep diaphragmatic breathing, also known as Pranayma breathing, has been used for centuries in yoga to help relax the body, clear the mind and deepen the mind-body connection. However, research has now found that Pranayman breathing can positively effect immune function, psychological stress, anxiety and even asthma and hypertension. The exact mechanics are not yet fully understood; however, we know that by taking control of our breath we are able to override the sometime overactive sympathetic ventilatory control response. In fact, this is the ONLY visceral function we can voluntarily control, how empowering! Here’s how you can take advantage of the Power of Your Breath:

1. First start by taking some normal breaths through your nose and simply pay attention to your breath.

2. At rest, you breathe by passively activating your external intercostals and diaphragm. To maximize the power of your breath, you want to visualize filling your abdomen, then the bottom of your lungs, then the middle lungs, and finally the top of the lungs with air.

3. Place your hands on either side of your ribcage at the bottom of your sternum. When you breath, you should feel your ribcage expand out and to the sides (lateral ribcage expansion).

4. Practice breathing slowly and deeply, breathing in and out of your nose both laying down, sitting, and standing up. Use the visualization and rib cage expansion methods discussed above.

5. Whenever you are feeling stressed, anxious or overwhelmed, pay attention to how your sympathetic response automatically increases your breathing frequency. Try to override that response by taking control of your breath and slowing it down by breathing deeply.

Establish a habit of taking a few minutes out of your day to take control of your body through self-breathing. Begin to feel less stressed and less anxious!

Biggest Loser Kick-off

Friday, my Wellness Team kicked off our "Biggest Loser Challenge" open to all students and employees at UNC. This is a semester long weight management and lifestyle change program consisting of bi-weekly events, weigh-ins, and team challenges. We had over 100 people apply and ended up admitting 76 contestants into the program divided into four teams: student white, student blue, employee white, employee blue. The kick-off was a 3 hour event consisting of fitness, nutrition, and body comp workshops and ended with a high energy group challenge. The energy these contestants brought to the kick-off was amazing and the team spirit/competition was already evident by the end of the evening. I can't wait to start working with these teams and get to know everyone better! Come back often for updates on this exciting challenge!

Wednesday Wellness:Virtual Grocery Store Tour

Good morning! A few of my co-workers and I have been talking about the value of grocery store tours to promote healthy eating. This got me thinking about a virtual grocery store tour and sure enough...there are already some great on line tours out there. Here is a rundown on a few healthy picks you can find at your local grocer. For a more thorough tour, visit the ADA's virtual grocery store tour at: http://vgs.diabetes.org/homepage.jsp Or play Canada's healthy grocery store game at: http://www.healthyeatingisinstore.ca/vgs/vgs_en.html Be careful, this kept me sidetracked for WAY LONGER than I thought it would!

Fruits:
Apples and Pears are a great affordable fruit that can easily be eaten on the go. For a special treat, slice them and sprinkle apples with a bit of cinnamon and spread a low-fat Swiss soft cheese on the pear.
Blueberries are great to throw in your morning cereal, oatmeal, or smoothie. These can be purchased cheaper frozen off-season. For a special smoothie treat, blend blueberries with a bit of chocolate powder.
Grapes are another easy fruit to pack for snacks.
Vegetables: Spinach is great to buy frozen to cook and serve with pasta dishes and fish. A bag of fresh spinach leaves and your favorite greens mix together for an interesting salad.
Artichoke Hearts, Onions, and Tomatoes are great on a salad.
Bite-Size Carrots and Celery make easy snacks to take to the office
Leeks and Peppers are great for stir-fry.
Dry Foods:
Whole Wheat pasta for Italian nights and Brown Rice for stir-fry are healthy fiber packed alternatives to regular pasta and white rice.
Pre-packed Tuna packages make it easy to take to lunch to add to salads or wraps.
High Fiber Cereal is a lot more appealing if mixed with a more palatable cereal of your choice. 100-calorie snack packs let you occasionally indulge in a smart portion of your favorite snacks.
Broth based soups are a great healthy and filling addition to a wrap or salad.
Salsa is an excellent substitute for fatty cracker and vegetable dips. Also makes an excellent condiment for a healthy wrap or quesadilla.
Perishables and Frozen:
Fish provides a healthy dose of Omega-3's and is low in saturated fat.
Chicken Breast is a low-fat source of protein.
Sliced Turkey is great for sandwiches and wraps
Veggie/Soy ground "meat" is great in pasta dishes.
Low fat cheeses and milk are a healthy alternative to the whole versions.
Low fat Yogurt makes a wonderful snack. Throw in fresh berries or a touch of granola for a more satisfying treat.
Baking:
Olive oil for dressings and canola oil for cooking provide healthier poly and mono unsaturated fats than butter, vegetable shortening, or palm oil, which are high in saturated or trans fat.
Unsweetened Apple Sauce can often be substituted for shortening or butter in cookie and brownie recipes for a healthy alternative.

Happy and healthy shopping!

My Clients Before and Afters

This past Fall I developed a program for my brother and husband that involved healthy eating and a structured exercise program. They both did an outstanding job and have agreed to let me publish their results. Check out what they had to say about the experience and find out if they are still keeping up with their healthy eating and keeping the weight off.

Max's Story
Although I have always been physically active, last year I found myself in a bit of a slump, eating out at work and not doing any regular exercise. This resulted in some weight gain and fatigue. Having the competition with Nick really helped motivate me to stick to my workout plan. Also, rewarding myself with a cheat day from time to time and new workout wear made all my hard work worth it. After losing about 30 pounds through exercise and healthy eating I am left with tons of energy and am sleeping great. I have maintained my current weight by watching what I eat and working out at least 4-5 days/week. I must admit, Karla is a great coach but is definitely lot tougher than she may appear.

Nick's Story
In the past couple of years, I found myself eating out almost everyday and leading a fairly sedentary lifestyle. Naturally, I gained plenty of weight this way. Having Karla to keep me on track and answer all my fitness questions was key to getting into a solid fitness routine. By competing with Max, I was able to push myself harder and the motivation came very natural after only a short time. Making the right food choices and taking my lunch with me to work has been a big part of staying with my new active lifestyle. I have found that there are many ways to get a great workout in, at the gym or at home. Not only has the weight come off, but I wake up in the mornings feeling energized. I am more productive throughout the day, and I stay focused better. I truly have integrated these lifestyle changes into my daily routine. Eventually, it becomes second nature, and that is truly an accomplishment!

Wellness Wednesday:Facing Your Fears

First off, since this is my first E-mail since I've been back, Happy New Year! Second, I do realize that it is Thursday but I am running a little behind this week as my Spring semester starts (OK, and I was at the basketball game last night...go HEELS!). I really wanted to talk about facing some common workout fears as you all start on your new fitness resolutions (you did get started, right?). Some of these are adapted from this month's issue of "Health" magazine.

Fear # 1 - I won't keep up with the already "in-shape"students in a group fitness class
Don't fret: You most likely are not the only "newbie" in the class and some of those "lean" students you fear may not even be in good shape. Get to the class a little early and let the instructor know you are new and not sure what to expect. She/He can give you a quick run down on the basics. The instructor may also be able to point you to another new student or to a location in the classroom where you can easily observe but may not be as easily seen by other students, which may leave you less intimidated. If you are really nervous about trying a new class for the first time such as say pilates, you could try it out in the privacy of your home first to get acquainted with some of the moves and/or terminology. Try an exercise video, an on line Internet class, or a TV channel such as FIT-TV on demand.
FYI- Look out for Cardio Capoeira on Wen. from 6:30-7:30 with Shoshanna at the SRC. This is an upbeat energizing Brazilian from of martial arts modified to look like a dance.

Fear # 2 - I don't want to join a gym for a year and end up wasting my money because I don't like it.
Don't fret - Take a tour and find out information about the gym before you join. Most gyms will give you at least a free preview day before you have to sign a contract. Try joining with a friend or relative so you all can go together. Or, sign-up for a group class or activity that you can chat with other people in such as aqua aerobics or a walking group, so you can quickly meet people and get into a regular work-out schedule together.
FYI - UNC campus recreation allows eligible employees to sign-up for a one week trial membership. See http://www.campusrec.unc.edu/heels.html for more information.

Fear # 3 - My schedule is too crazy and I won't be able to find the time to work out.
Don't fret - Physical activity does not have to be all or nothing. Try to find 10-15 minute blocks of time a few times a day to do some sit-ups, go for a walk, or lift some hand weights. Don't underestimate the role of spontaneous activity either. Wear a pedometer and take the stairs or park at the back of the parking lot. You may be surprised how these little efforts can quickly add up to the goal of 10,000 steps a day.
FYI - UNC's Walk for Wellness campaign is still going strong. Check out http://www.campusrec.unc.edu/heels.html#walk to learn how to sign up with a team or start your own group.

Fear # 4 - I don't know how to start
Don't fret - If your not comfortable starting at a gym, get a pair of hand weights, resistance bands, or yoga ball and start working out at home with some simple exercises such as sit-ups, push-ups, bicep curls, tricep dips, and shoulder presses. Also, get outside and walk, gradually adding in 30 sec-1 min. jogging bursts while you walk. Or, join a walking group at work, a moms and strollers group such as Stroller Strides, or a physical activity/weight loss program. Many gyms offer personal training or a fitness consultation, which will help you develop a personalized fitness plan.
FYI - UNC is holding a Biggest Loser Challenge this semester open to faculty and students (faculty will compete separately from students), which will help those wanting to adapt healthy eating habits and an active lifestyle. Check out http://www.campusrec.unc.edu/events.html#loser for all the details. But act fast, applications are due Jan 19th. UNC also offers free fitness assessments and consultations. Sign up by following this link: http://www.carolinafitness.unc.edu/src/src_files/src_fitness_weight1.htm

So, what are you waiting for? Start facing your fears and commit to a healthy and happy you in 2007!