Fitness Focus December 5, 2007 Volume 1, Number 17 In This Issue

By Margaret Ray,2014-06-28 09:17
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Fitness Focus December 5, 2007 Volume 1, Number 17 In This Issue ...

    Fitness Focus

    In This Issue How Healthy is Your Relationship with Food?

     Between identifying when to eat, how to eat, and what to eat, we sometimes lose sight of the why’s of eating and more importantly, the joys of eating. For

    individuals who have yo-yo dieted most of their lives, eating and food have taken on a life of their own, have somehow become a separate entity with

    immense power and control. Food no longer satiates them and instead has

    become a monster, something to fear. Nutrition is a fine balancing act,

    especially when focused on weight control. A sound nutrition plan, however, capitalizes on incorporating healthy, clean foods with foods that will satisfy the

    palate, the emotions, and the body for sustained energy, a clear head, and the

    ability to live your best life without disease. Unfortunately, when we take a very

    narrow-minded focus on food for the achievement of one goal (fat loss for

    example), we sometimes forget the importance of its other virtues. Take this quiz,

    borrowed from the National Health and Wellness Club, to help determine whether you are viewing food in the most positive light. Do You Have a Healthy Relationship with Food?

    1. Can you eat when you are hungry and quit when you are satisfied? Yes No

2. Do you stop eating because you think you should (as opposed to because your body is

    satisfied)? Yes No Our Website 3. Do you make food choices based on foods you enjoy? Yes No

    4. Do you become physically uncomfortable (weak, tired, dizzy, headachey) when you under-eat or diet? Yes No Our Favorite Websites

    5. Do you feel that your food selections are a combination of "healthy foods" and "pleasurable

    foods"? Yes No

     6. Do you have to eat in a certain pattern - always three meals a day or always at a certain time of

    the day? Yes No

     7. Do you trust that if you eat when you are hungry and stop when you are satisfied, you will not get fat? Yes No

    8. Do you feel guilty when you eat to the point that you are stuffed and uncomfortable? Yes No

    9. Can you leave some cookies on the plate because you know you can have some again tomorrow? Yes No

    10. Do you watch what other people eat and use that to determine what and how much you will

    eat? Yes No

11. Can you balance the time you give to thoughts about food, weight and dieting with other

    important aspects of your life, such as relationships, work and self-development? Yes No

    12. Do you usually pick foods based on their calorie content? Yes No


    Add up all the "no" responses to the odd-numbered questions. Give one point for each "no" and

    put that number here ______

Add up all the "Yes" responses to the even-numbered questions. Give one point for each "Yes"

    and put that number here ______

TOTAL ______

    Interpretation This survey is designed to help you reflect on your relationship with food. "Normal" eating is flexible. It varies in response to emotions, daily activities, hunger and proximity to food.

Scores between 0 and 3. These scores generally indicate a healthy attitude toward food and


    Scores between 4 and 8. These scores suggest that cultural pressures about appearance and

    ideas about how much and what kinds of foods to eat may be negatively affecting self-acceptance and overall happiness. Exploring these issues may be helpful.

Scores between 9 and 12. These scores suggest serious issues with food, ranging from food

    obsession to an eating disorder. These issues could be interfering with daily life and may Fitness Challenge 2007 negatively affect overall health. Professional assistance is recommended to deal with thoughts, Sponsors feelings and behaviors related to food and body image. Medical evaluation and intervention may

    also be needed to address health concerns. Healthstyles Exercise equipment for your *Note: The "Healthy Relationship with Food" inventory can only give results based on the limited home or office number of questions asked in the inventory. It cannot account for the truthfulness of the answers,

    only for the self-reporting of each participant. The interpretations given are for informational and educational purposes only, and do not constitute or substitute for any psychological or medical

    evaluations performed by a qualified professional, nor for any psychological or medical treatment. McAndrew’s Steaks If psychological or medical evaluation and treatment are indicated, immediately consult a qualified Hormone free meats and fresh seafoodprofessional. (The Renfrew Center, ? 2002,

    Centennial Bank

    Your hometown bank Your relationship with food can affect every aspect of your life. Obsessing about food, binge eating, refusing to eat, and feeling as if food has become the Bliss Med Spa primary focus in your life are valuable clues for you to pay attention to. The first Full service medical spa step in seeking help is recognizing that there may be a problem. On the Run College America Fitness trainers can help direct you toward appropriate professionals. College for the working class

    Kori Propst is a State of Colorado Licensed Professional Counselor and has worked with Arbonne International individuals who have food and eating related disorders. Skin care and health products


    BOOT CAMP: We have recently partnered with the Contact Us City of Fort Collins Parks and Recreation to launch a

    new fitness program called Boot Camp 180 Email

    ( It's an indoor/outdoor Call:970-667-3871 fitness program (depending on time of year) for

    those who need a jumpstart on their health. It truly is Fax:970-232-3101

    a unique and innovative program for those who are not getting results on their own.

    WHERE: Youth Activity Center Fort Collins.

    415 East Monroe next to the Foothills Fashion Mall. rdWHEN: Starts January 3 from 6am-7pm.

    HOW DO I SIGN UP? Go to our website; decide if you

    want to do 2, 3 or 5 times per week and sign up

    online. You can also talk to your HR representative Feedback about making your company a corporate member

    and get 20% off of our normal price. Classes are We want your feedback; expected to fill up fast so don’t delay. please tell us what you

    think and make any

    suggestions or comments to us by clicking here.

You are what you eat…

    I have worked with a few clients who have come to me with concerns regarding Unsubscribe

    food allergies or uncomfortable gastrointestinal symptoms that they are If you no longer want to concerned could be caused by the foods they are consuming. Others have receive this publication wondered what might happen to symptoms related to certain medical just click here and type conditions if they avoided or incorporated certain foods into their diets. We know unsubscribe in the that foods can be powerful remedies to common and not-so-common ailments. subject line. What you are about to read will make you take ANOTHER, CLOSER look at what

    the foods you are eating actually contain!

Individuals with chronic pain are oftentimes dealing with inflammation in the

    body that is largely influenced by the foods they eat. Pain from conditions such as fibromyalgia, migraines, and rheumatoid arthritis can be lessened with food

    alterations that will reduce inflammation. Swelling and damage to tissues is caused by free radicals in foods we consume, which produces inflammation, which in turn produces more free radicals. A terrible cycle that won’t stop until

    we change our eating habits! Saturated fats and trans fats tend to make inflammation worse; foods like fish and fruits and vegetables reduce

    inflammation due to their antioxidant content. If you are eating cleanly, you know the foods that you should be avoiding, but here is a list of the foods that

    may be causing you discomfort. Read the labels!

    ? Saturated Fats: meats (mostly red meat); high fat dairy like whole milk,

    full-fat cheeses, cream, ice cream, and butter; vegetable oils (use

    canola or olive instead); coconut/coconut oil, palm/palm kernel oil;

    cocoa butter

    ? Trans Fats: anything with “Hydrogenated” in the ingredient list; prepared

    cakes, cookies, brownies, pastries; fried foods; processed foods like

    crackers and chips; stick margarine; certain breads For those who suspect they may have food allergies/sensitivities, “elimination

    diets” are recommended to help identify the triggers of your symptoms. For

    example, eliminate all the trigger foods from your diet, and if you feel better after

    a month, then begin adding only one back into your diet at a time. If symptoms

    return after the addition, this will indicate sensitivity to that particular food. You can also try a backward approach and eliminate each food individually for two

    weeks. If symptoms are reduced, the sensitivity is indicated. Food Alternatives for Sensitivities:

    ? For Dairy: soy cheese, soy milk

    ? For Wheat: barley, rye, spelt, kamut, and oats

    ? For Soy: rice milk, almond milk, oat milk, hemp milk, hazelnut milk

    ? For Corn: Avoid corn syrup and look for honey and sugar for sweeteners;

    Taro and parsnip chips subbed for regular corn chips

    Fighting the Flu- What You Can Do Kori L. Propst, MSCertified Personal Trainer & Lifestyle and Weight Management

    Consultant, Licensed Professional Counselor

Cold and flu season is upon us. Many of you have gotten your flu shots in

    anticipation of the not-so-friendly flu symptoms that might accompany the work

    you do. If you are in contact with many people on a daily basis, and are within

    the elderly or younger age groups, getting the shot is advised. Certain measures

    can be taken to prevent or to help lessen the ugly symptoms of cold and flu from

    wreaking havoc on you!

    1. ZZZ’s are Key: Your cold is most contagious within the first 48 hours, so stay

    home if you can, and sleep.

    2. Drink up: Fluids help to thin mucus; hot broths or drinks can soothe a sore

    throat and are most effective for lessening congestion.

    3. Ease your breathing: Stuffy nose? Trying to sleep with one nostril plugged?

    Prop yourself up with your pillow.

    4. Humidity helps: Use a humidifier (I’ve got one in the bedroom and one in

    the living room); stand over a pot of boiling water with a towel over your

    head and breathe steam (please be careful you do not burn yourself);

    and take advantage of the steam when showering.

    5. Cough: To keep phlegm moving, you need to cough. The looser the

    cough, the better.

    6. Blow your nose: Blow your nose when you feel the need, but blow gently.

    Don’t suppress the phlegm in your nasal passages.

    7. Skip the antibiotics: Unless you have a bacterial infection, they won’t

    help. Take them only if advised by your doctor.

    8. Gargle: To ease a sore throat, gargle with salt water. Try this: ? teaspoon

    of salt mixed with a glass of warm water. Salt helps to heal the inflamed

    tissues in your throat.

    9. Over the Counters can help: Remedies that are not prescribed can aid in

    relief of your cold/flu symptoms but should be skipped if you are not really

    in need of them. They won’t speed your recovery, just keep your

    symptoms at bay. Follow the directions on the packaging.

    Watch out for the wash-weary! Did you know that December 2-8, 2007 is National Hand-washing Awareness WeeK? Washing your hands regularly is another thing you can do to help avoid contracting a cold or the flu this year. Copy and paste this link in your browser’s

    search window to learn the four important principles of hand-washing and to enter a hand-washing contest. What a great way to end the year!

Talk to the Trainer

    In this section our readers get a chance to ask Kori, an

    On The Run Fitness trainer, questions regarding fitness. In

    each issue we will post questions that our readers have

    sent in. To ask Kori a question or get some advice please email

Dear Kori,

    When is the best time to do cardio?

Dear Reader,

    I am asked this question often, and let me first say, that I do not subscribe to any

    school of thought that says cardio is best in the morning on an empty stomach.

    Cardiovascular exercise is essential for both heart health, as well as fat burning,

    and both can be accomplished whether you have just eaten or have fasted all

    night. The best type of cardio for fat burning is interval training, which keeps your

    heart rate elevated for a longer period of time following your workout than long,

    slow cardio, which means more calories burned. These calories are going to be burned whether you do cardio in the morning, the afternoon, or at night. If you

    are in a caloric deficit from your nutrition plan, in order to lose body fat, you will

    reap the benefits of the additional cardio exercise. I always tell my clients to do

    interval cardio workouts and do them when they can fit them into their busy


On The Run Fitness

    On The Run Fitness owners- Matt Biedron & Kris Barrow

    Matt and Kris are both Loveland natives and have 14 years combined fitness experience. They founded On The Run Fitness as a way to help as many people

    as possible achieve fitness in their community. On The Run also prides itself on a real approach to fitness and does not and will not endorse any short cuts or


Enhancing the lives of Northern Colorado residents one workout and one meal

    at a time!

On The Run Fitness

    155 E. Boardwalk Dr. Suite 400 Fort Collins, CO 80525 (970) 667-3871

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