ALA 2009 Fight for Air Palm Beach

EVENT INFORMATION

Date: Saturday November 21, 2009
Location: Phillips Point West Tower
777 South Flagler Drive . WPB, FL 33401

PLEDGE SHEET for Sarah McCarthy

Event Overview
Are you up for the challenge? Individuals, families, corporate, and fire station teams are invited to climb 20 stories to the top of Phillips Point West Tower in downtown West Palm Beach. Participants climb new heights in an effort to promote lung cancer awareness, research, advocacy and education. This event provides unique sponsorship opportunities, with a chance to reach out to thousands in our local area.

Take the stair challenge and climb over 440 steps to the top of Phillips Point West Tower!

Each team will work to gather pledges to help raise money to support the American Lung Association. Not everyone on the team is required to climb. Firefighter teams must climb in full gear and air packs to be eligible for firefighter category awards. All climbers will receive a commemorative T-shirt and climber's medal.

The climb will be timed using a state of the art timing system, where times will be scored with an RFID scoring method on the race BIB number.

Low-Fat Pumpkin Cookies

Low-Fat Pumpkin Cookies
BeachBody online recipes

1/2 cup plain, nonfat yogurt
1/2 tsp. vanilla extract
1/4 cup firmly packed brown sugar
1 egg
1-1/2 cups pumpkin puree
1 tsp. cinnamon
1/2 tsp. nutmeg
1/8 tsp. cloves
1/8 tsp. ginger
1 cup rolled oats
2 tsp. baking powder
1 cup whole wheat flour
1/2 cup white flour
1/2 cup raisins or dates
1/2 cup chopped walnuts
Preheat oven to 350 degrees. In a mixing bowl, blend together first five ingredients. Mix in spices, oats, and baking powder, then fold in flour, raisins or dates, and nuts. Drop by tablespoons onto a nonstick cookie sheet and bake for 10 to 12 minutes. Yields 2-1/2 dozen cookies.

Preparation Time: 15-20 minutes

Cooking Time: 10-12 minutes

Nutritional Information: (per serving)

Calories: 67Protein: 2 gFiber: 1 gCarbs: 12 gFat Total: 2 gSaturated Fat: < 0.5 g

5 Weight Loss Products You Already Own

The Slim Pantry: 5 Weight Loss Products You Already Own
By Ben Kallen


When you're trying to lose excess fat, every advantage helps. Of course, your main tools are an effective exercise program, a proper food plan, and supplements that fit your lifestyle. But beyond those basics, anything that can boost your results is a plus.


Luckily, you probably have some safe, effective, and inexpensive fat burners in your kitchen already. Include the following items in your diet plan, and you can start losing more weight right now—without even making an extra trip to the store.

1.Apple cider vinegar. While cider vinegar may not be the magic remedy your great-grandmother thought it was, there is increasing evidence showing that it can help you eat less and reduce the effect that carbs have on your body. The active ingredient, acetic acid, appears to improve insulin sensitivity and slow the absorption of carbohydrates, helping prevent blood-sugar spikes and excess fat storage. It can also make you feel fuller with less food.

In a recent study published in the Journal of Agricultural and Food Chemistry, mice on a high-fat diet gained up to 10 percent less fat if they were given acetic acid than if they were given only water.

Uses

I.Mix vinegar with extra virgin olive oil and your favorite spices for a simple, healthful, and delicious salad dressing. In a Penn State University study, women who ate large, low-calorie salads before lunch ended up consuming 100 fewer calories during the meal itself . . . and they loaded up on extra nutrients as well.
II.Combine vinegar with oil and herbs to make a tenderizing meat marinade.
III.Add a splash of vinegar to top off soups or stews; this will brighten up the flavors.
IV.Add a tablespoon of vinegar before boiling, steaming, or stir-frying vegetables to bring out their fresh tastes and help them hold their colors.


2.Cinnamon. This common spice has been found in several studies to help improve insulin sensitivity and regulate blood sugar, so it helps prevent the spikes and dips that can cause food cravings. This effect may be due to healthful antioxidant chemicals known as polyphenols.




Keep in mind that most grocery-store brands of "cinnamon" are actually cassia bark, a close-tasting relative of the cinnamon plant. (If you want the real thing, look for "true" or Ceylon cinnamon on the label.) Both varieties seem to have health benefits, but be careful about using cassia in large amounts—it contains coumarin, which acts as a blood thinner and may cause liver problems when taken in high doses.

Uses

I.Add powdered cinnamon to hot or cold cereal, fruit, sweet foods, and even savory dishes such as curry or chili.
II.For cinnamon-flavored coffee, mix a little into your grounds before brewing.
III.Heat a cinnamon stick in water, apple cider, or even red wine for a spicy hot drink.

3.Hot sauce and red pepper flakes. The active ingredient in hot peppers, capsaicin, creates thermogenesis; that is, it temporarily turns up your body's thermostat. Studies have shown that people who eat pepper-laced food get a small metabolic boost, and burn more fat, for up to half an hour afterward. Hot food also makes you feel full more quickly, so you're likely to eat less.

Hot sauce and red pepper flakes are great flavor boosters, too, adding zest to meals with few extra calories. You don't need to ladle it on till there are flames coming out of your ears. A little bit will go a long way.

Uses

I.Add a few drops of pepper sauce to anything that needs spicing up, including eggs, soups, seafood, and even frozen dinners. (These sauces can be high in sodium, so go easy on the shaker.)
II.Sprinkle red pepper flakes on pizza, pasta, or sandwiches, or add to sauces or salad dressing.

4.Curry powder. This complex spice mixture, which contains such ingredients as turmeric, ginger, cumin, and coriander, was created as a shortcut for preparing Indian food. While each of the spices can provide a small metabolic boost on its own, they may burn fat even better when used together. Turmeric itself has a variety of healthful properties, and shows promise as a potent anti-inflammatory agent that can help relieve joint pain and post-exercise muscle soreness.

Uses

I.Add as needed to flavor Indian and South Asian dishes.
II.Mix with ground beef to spice up burgers or meatloaf.
III.Add to soups and stews.
IV.Mix with a little olive oil or light mayo as a dressing for chicken or tuna salad.

5.Ice. Really? Well, yes. Regular old frozen water has several properties that can help you in your fight against excess fat:


I.When you blend ice into a fruit smoothie or protein shake, you get a thick, creamy consistency with no added fat or calories. And you're likely to drink it more slowly, if only to avoid brain freeze.
II.Making your beverages more refreshing encourages you to drink more, which is important when trying to lose weight.
III.When you drink an ice-cold beverage, your body actually has to expend calories to warm itself up to a normal temperature. Nobody agrees on exactly how much of a calorie-burning effect this has, and it's probably pretty slight. But every bit helps.



Uses

I.Blend ice cubes or crushed ice with other ingredients to make thick and creamy protein shakes, fruit smoothies, or Shakeology®. (Check your blender's instructions to make sure it's powerful enough to chop ice.)
II.Add lemon or fresh mint to water, and freeze it in an ice-cube tray. Whenever you want a cold glass of fresh, calorie-free flavored water, just add a few of the cubes
III.Don't keep your water ice cold while you're working out. When it's time for fast hydration, you'll want a slightly cool or room-temperature beverage that goes down easy.

Shakeology

Trick Yourself into Eating Healthy

Self-Sneaking: How to Trick Yourself into Eating Healthy Food
By Denis Faye
In a perfect world, countries would stop fighting, cars would emit rose-scented oxygen, and broccoli would taste like chocolate cake. Sadly, that's not the case. But there's always hope. Beachbody® may not be able to stop wars or global warming (yet), but we can certainly give you a few tips on getting your veggies to taste better. It's easier than you think.


There are a number of books on the subject of sneaking healthy foods to kids, including a few The Sneaky Chef titles and Jessica Seinfeld's Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food. Basically, the same principles you'll find in these books apply to grown-ups. The only difference is your mind-set. Given that you'll be doing the cooking, you won't really be sneaking healthy foods into meals; you'll just be altering healthy foods to suit your tastes.

There are other easy ways to make sure you get your veggies, including taking green nutritional supplements and drinking everyone's favorite prebiotic, micronutrient-packed drink, Shakeology®, but remember that most healthy diets are supposed to be primarily made up of fruits and veggies. If you can drink your Shakeology and sneak a couple servings of cauliflower into your Texas chili, you'll be in great shape.

The goop

The gist of the aforementioned cookbooks is simply to steam veggies for 10 to 15 minutes, throw them in a blender or food processor with a couple tablespoons of water, and puree them into a fine goop. Then you introduce the goop into foods that overwhelm its flavor. It's that easy.

Although the books offer a near-infinite variety of goops, I'm going to boil it down, so to speak, to two goops.

•White goop. Most of the time, this is cauliflower, although some people try a little zucchini in there. It's the most flavorless of the goops, and it's ideal to mix into anything with a cream- or cheese-based sauce, such as pasta Alfredo or mac 'n cheese.
•Green goop. Anything green can go into green goop, but I find broccoli and spinach work best. Green goop works well with red or reddish sauces, such as chili, marinara, or pizza sauce. You can also throw a massive layer into lasagna or manicotti and be none-the-wiser, yet all the healthier. I've never tried it in enchiladas, but I'm guessing it'll work there too.
•Bonus: goop recipe. Pesto is incredibly easy to make from scratch and impresses the pants off of anyone who doesn't know how to make it. And the best thing about it is that its rich, complex flavor makes it easy to tweak, so that you can sneak a little healthiness in the form of iron-packed spinach to your unsuspecting dinner guests.
1-1/2 cups basil, packed
1-1/2 cups spinach, packed
1/3 cup Parmesan or Romano cheese
1/3 cup olive oil
1/3 cup pine nuts
3 cloves garlic, peeled and chopped
Directions: Mix them into a paste with a food processor or blender. Done.
The split

If you've eaten enriched flour pasta and white rice your whole life, it's understandable that brown rice and whole wheat pasta would taste weird. After all, brown rice and whole wheat pastas have flavor!

The solution is simple. Make a 50/50 mix. It's half as healthy, but it also tastes half as different. Once you're used to that, cut the white out and go 100 percent brown. You'll never look back.

Bonus Split Tip! Next time you make mashed potatoes, go half potato/half yam or sweet potato. You'll be adding flavor, which means less need for salt and butter. Also, you'll be adding the fiber that, especially if you don't like veggies, you're probably not getting enough of.

Miscellaneous strategies

While all the above stuff works great for fussy eaters young and old, keep in mind that at your age techniques for sneaking in healthy food shouldn't always have to be so covert. Here are a few ideas that are slightly less sneaky but effective nonetheless. You'll be adding a very subtle taste to a strong, rich food.

•Carrot juice in your apple juice. The former doesn't taste nearly as strong as the latter, but it packs a nutritional wallop that includes vitamins A and C, calcium, magnesium, and potassium.
•Broccoli in your burger. Shred the little florets on top and mix them into the meat. Yeah, you might still see them floating around, but after piling on the lettuce, onion, tomato, pickle, mustard, or whatever else you add, you're just not going to taste them.
•Whole wheat French toast. Yes, this might change the texture, but who eats French toast for the toast part? Your taste buds will be so busy dancing with the fresh fruit and syrup you put on top that they won't have time for to notice the fibrous, nutritious whole grains you're sneaking in.
No, we don't live in a perfect world. Pollution is a bummer, and there will probably always be countries that just can't seem to coexist on the same planet. But there's no reason why, with a little effort and a few tricks, nutritious and delicious can't live together happily on the same plate.

10 Healthy Snacks for Couch Time
By Joe Wilkes
Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is starting up. The weather's getting cooler, and the couch will soon call for you to lie down in it with a warm blanket. Now keep in mind, we're not encouraging any couch potato behavior. We'd prefer that you pop in a 10-Minute Trainer® video and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Dancing with the Stars or Grey's Anatomy. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.



1.Popcorn. It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers. But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs or a squeeze of lemon juice with some garlic powder or cayenne pepper.

2.Bean dip. Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.

3.Salsa. This is the perfect mix of tomatoes, onions, and peppers—all members of the top tier of Michi's Ladder. And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.

4.Crispbread crackers. These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the halcyon days of eating Ritz crackers washed down with aerosol cheese right from the can (sigh).

5.Pistachios. Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.

6.Edamame. The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your face stuffing, giving you time to feel full before you've overeaten.

7.Mini-pizzas. Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.

8.Pita chips and hummus. Now you can open a Greek taverna in your living room. While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.

9.Relish tray. Some of my favorite snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut, kimchi . . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.

10.Deviled eggs. Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it's creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.

Of course, you can enjoy even more snack food if you can work some exercise into your TV watching. During playoff season, don't just save the stretching for the seventh inning. Try some exercises like Debbie Siebers' Slim in 6® Slim and Limber throughout the game. Or if you're settling in for a night in front of the tube, make a deal with yourself—you can veg out and watch The Office and 30 Rock if you turn off Jay Leno. If you watch a show like Heroes that motivates you to kick some butt, schedule some Turbo Jam® time immediately after the show while your adrenaline's still pumping. Or if, like me, you've become enslaved to your DVR or TiVo®, use it to your advantage and do a cooldown stretch to your favorite show as a reward for a well-done workout.

Obesity, alcohol, depression interlinked for women

Obesity, alcohol, depression interlinked for women

NEW YORK (Reuters Health) – Alcohol abuse, obesity and depression seem to go hand in hand for many women, according to the first study to look at how the three relate to one another over time in young adults.

Dr. Carolyn A. McCarty of Seattle Children's Research Institute and her colleagues also found that almost half of the men and women in their study suffered from at least one of these problems between the ages of 21 and 30.

"That's big," McCarty told Reuters Health, and is likely only "the tip of the iceberg," because she and her colleagues used fairly stringent definitions of alcohol abuse, depression and obesity in their study.

The young men and women in the current study have been followed since 1985, when they were in fifth grade. McCarty and her team looked at data from interviews conducted when the study participants were 24, 27 and 30 years old to understand the interrelationships among depression, obesity and alcohol use disorders.

At age 21, 8 percent of women and 12 percent of men had at least two of the three problems. Over time, having more than one of the problems became more common for women, but less so for men.

For men, the only association the researchers saw was for obese 27-year-olds, who were less likely to be depressed at age 30. But women who were depressed at 27 were more than three times as likely to meet criteria for alcohol abuse or dependence at age 30.

Women who had alcohol use problems at 24 were nearly four times as likely to be obese at 27, while being obese at age 27 more than doubled the risk of depression at 30.

And lower-income individuals of both sexes were at greater risk of depression and obesity.

A tendency to "ruminative coping"-in which a person replays and obsesses about negative events-may be one of the traits that links alcohol abuse, obesity and depression, McCarty noted in an interview.

Dr. Susan Nolen-Hoeksma, a psychologist at Yale, has referred to the three as a "toxic triangle" of "eating, drinking and overthinking," the researcher added, and has shown that women-and men-who ruminate are more depressed and more likely to drink or to binge eat to cope with emotional problems.

There are interventions that target all three legs of this toxic triangle, McCarty said, including physical exercise, mindfulness training, and stress management. Strategies for treating depression, alcohol use problems, and obesity-all of which are characterized by problems with the brain's "reward system"--also need to help people find alternatives to rewarding themselves with food or alcohol, she added.

"We have to think about how people can start to build in naturally rewarding experiences in their lives," she said.

SOURCE: General Hospital Psychiatry, September/October 2009

Commitment, Control & Challenge. The 3 C's

The 3 C's

One approach is called the three C's: Commitment, Control and Challenge.

Commitment
Make a positive commitment to yourself, to learning, work, family, friends, nature, and other worthwhile causes. Praise yourself and others. Dream of success. Be enthusiastic.

Control
Keep your mind focused on important things. Set goals and priorities for what you think and do. Visualize to practice your actions. Develop a strategy for dealing with problems. Learn to relax. Enjoy successes. Be honest with yourself.

Challenge
Be courageous. Change and improve each day. Do your best and don't look back. See learning and change as opportunities. Try new things. Consider several options. Meet new people. Ask lots of questions. Keep track of your mental and physical health. Be optimistic.

Studies show that people with these characteristics are winners in good times and survivors in hard times.

Research shows that,
"... people who begin consciously to modify their inner conversations and assumptions report an almost immediate improvement in their performance. Their energy increases and things seem to go better ..."

Commitment, control and challenge help build self-esteem and promote positive thinking.
Copyright 1991 Donald Martin, How to be a Successful Student

Roasted Root Vegetables

Roasted Root Vegetables

Description
Root vegetables (with the exception of potatoes and carrots) are some of the most overlooked and under-appreciated foodstuffs around. But these nutritional storehouses are hidden treasures worthy of your notice. Not only are they available in winter when other vegetables are hard to find, they are also very inexpensive.

Ingredients
2 pounds root vegetables (use potatoes, carrots, parsnips, turnips, rutabagas, beets), peeled and cut into 1-inch pieces
1 medium onion, peeled and cut into 1/3-inch wedges
1 tablespoon extra-virgin olive oil
Salt to taste
1 head garlic, separated into cloves and peeled
Chopped fresh herbs like rosemary or balsamic vinegar (optional)


Instructions
1. Heat oven to 400 degrees. Place the root vegetables and onion in a roasting pan.

2. Toss the vegetables with the olive oil and salt to taste. Do not crowd the vegetables.

3. Roast the mixture for a total of 45-50 minutes, stirring every 15 minutes. After 30 minutes, scatter the garlic cloves in with the vegetables. Continue stirring every 15 minutes until the vegetables are tender and evenly browned.

4. Before serving, add a sprinkling of fresh chopped herbs or balsamic vinegar, if you like for additional flavor.

OK Palm Beach Fit Club Fiends~

Palm Beach Fit Club
Okay fitness friends! The Palm Beach Fit Club will begin in November, due to the above normal heat and flu season. Going to kick off the “healthy” way!

So until then, and to our “remote” workout buddies, today is the day to start taking steps toward better eating, regular exercise, and daily stress management. With these healthy changes, you will pick up some newfound vitality -- and that's great. But to really ensure that you feel your best going forward, you need a plan. Starting an exercise program is often the easiest part. Adhering to it is the challenge! If you need some motivation, here are some tips to help you.
1. Log in to my Free Membership http://teambeachbody.com/sarahlivefit,
Go to About, and Join free community.
Team Beachbody Features Free Membership Club Membership
Your own personal Coach to link you to all the support, tools, and motivation you need to reach your goals.
Access to the Cooldown Chatroom, to chat live with other Team Beachbody® members after your workout.
Your personal Message Center to get and receive messages, workout invitations, and Buddy requests.
Helpful fitness tools to get the most out of every workout.
Workout Buddies to keep you motivated and inspired.
Beachbody News Network videos for all the latest Team Beachbody headlines and Million Dollar Body Game winner updates.
Access to the Message Boards.
Weekly newsletters and access to the newsletter archives.
10% discount on fitness programs, gear, and supplements.
Full access to Beachbody TV, including exclusive Trainer Tips, Healthy Eating Tips, Style Tips, and Lifestyle Tips.
VIP access to our celebrity Trainers. Watch their videos, ask them questions, and read their motivational articles.
Chat live with your favorite Trainers in the exclusive VIP Chat Room.
In addition to all the free resources you can also plug into one of the many flexible and highly effective DVD programs, for in-home workouts. This is where your lean, hard body and fit lifestyle begin. Whether you want to lose weight, get totally ripped, or just get healthy, Beachbody's best-selling fitness programs are the most effective way to reach all of your goals. Our DVDs are fun, high-energy, and designed to get you into the best shape of your life.

2. Exercise at the right time. If you're not a morning person, first thing in the morning might not work for you. But don't use that as an excuse for not exercising, and be aware that the longer you put off exercising, the harder it is to get motivated to exercise.

3. Set specific, realistic, and attainable goals. As Tony Horton says, “Do your best and forget the rest!” Need I say more!!!

4. Monitor your progress. Keep a journal to see your improvement. Note your feelings about your exercise program, as well as your accomplishments. Progress takes time, but is a great encouragement to keep on.

5. Don't push yourself too hard or you'll want to quit. While progress takes work, allow yourself adequate time to each new level.

6. Reward yourself for each new goal reached. Buy yourself a new book, article of clothing, or something else that you enjoy. (Don't buy a box of candy, if you're trying to lose weight!). There are GREAT sales on ¾ leggings for sale that I love!

7. Read about exercise and fitness. Take a sec and read some of the posts and articles coming your way. The more you read, the more you will learn about exercise and avoid potential pitfalls or common misconceptions about exercise.

8. Vary or change your routine. When your workout routine starts to get stale, add variety. If nothing else, do your regular route backwards. Also, try adding another activity for change. Not only is that great cross-training, but variety helps prevent boredom.

9. Get the support of others. Exercise with your family, spouse, friend or neighbor and with WOWY (Work Out With You).

10. Do not worry if you miss a session or two, but keep going. Okay, so you missed a morning or two of exercise, or maybe you blew your diet. Don't use that as an excuse to quit, and don't wait for another new year to start. Each day is another chance to start anew.

11. Participate and Update Facebook Team Members. You have surely seen me here!

For those of you that have not started the Challenge, what are you waiting for? Time to get fit!

"Motivation is what gets you started. Habit is what keeps you going."
- Jim Ryun

Palm Beach Fit Club

Palm Beach Fit Club

Strawberries: phytonutrients that promote your health

Strawberries

Potent Antioxidant Protection from Phenols

Strawberries, like other berries, are famous in the phytonutrient world as a rich surce of phenols. In the strawberry, these phenols are led by the anthocyanins (especially anthocyanin 2) and by the ellagitannins. The anthocyanins in strawberry not only provide its flush red color, they also serve as potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body's organ systems. Strawberries' unique phenol content makes them a heart-protective fruit, an anti-cancer fruit, and an anti-inflammatory fruit, all rolled into one. The anti-inflammatory properties of strawberry include the ability of phenols in this fruit to lessen activity of the enzyme cyclo-oxygenase, or COX. Non-steriodal anti-inflammatory drugs like aspirin or ibuprofen block pain by blocking this enzyme, whose overactivity has been shown to contribute to unwanted inflammation, such as that which is involved in rheumatoid and osteoarthritis, asthma, atherosclerosis, and cancer. Unlike drugs that are COX-inhibitors, however, strawberries do not cause intestinal bleeding.

Fall is boost your metabolim time

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Shakeology & Nutritionals

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Clink to find out what I offer for Nutritionals!

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Recovery drink gives FAST energy after demanding workouts

What is P90X® Results and Recovery Formula?
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P90X Results and Recovery Formula Workout Drink
Recover faster and see better results!
A great-tasting shake that's specially designed to provide the precise nutrients you need to recover quickly after intense workouts, P90X Results and Recovery Formula offers a unique mix of:

Simple and complex carbohydrates for optimum glycogen replenishment*
A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*
Studies show that with proper nutrition during the first hour following a workout you can increase your body's ability to recover more than 100%. The key component to maximizing this "window of opportunity" is a formulation of approximately 4 parts carbohydrates to 1 part protein. P90X Results and Recovery Formula combines the proper nutrients into this state-of-the-art, great tasting, body-shaping cocktail that's guaranteed to take your workouts to the next level.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Sheryl Crow Raves About P90X

Sheryl Crow

AOL Health, That’s Fit Magazine
Kristen Seymour
Feb 9th 2009

Sheryl Crow spent a few minutes talking to Giuliana Rancic on the red carpet at the Grammy Awards yesterday, and rather than just asking her what she was wearing (or her favorite karaoke song, which, with most celebs, Giuliana went ahead and sang with them), Giuliana quizzed her on her workout habits.

Sheryl told her that she used to be a big runner, but now that she has a little one, and can't find the time. Instead, she's raving about the P90x
You might be familiar with P90X - if it helps Sheryl Crow look that good, I just might have to give it a shot. An hour or so a day is totally worth it to have a body like that, right?

What is P90X?
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http://www.teambeachbody.com/sarahlivefit

P90X® is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You'll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more. Your personal trainer, Tony Horton, will keep you engaged every step of the way, and you won't believe your results!

Week 2

The workouts are real. Sweat equals results. I needed to make a few routine adjustments and modifications as this is new to my body, but that is expected and all good. The upper body is snapping into definition already. The lower body is getting "smaller", the thighs have lost the giggle! I can get used to that! You can get back the lean legs you had in your 20's and fast! I am very pleased I made this addition to my life! Totally commited to 90 days and beyond.