Ingredients:

• 1 whole egg
• 3 egg whites
• 2 Tbsp reduced-fat cheddar cheese, shredded
• 2 corn tortillas
• ¼ avocado, sliced
• ¼ c salsa, divided

Directions:

via ACE Fitness

Photo Credit via Flickr @eyesogreen

Every sunscreen has a sun protection factor, or SPF, which is a measure of its strength or effectiveness. Each of us needs a different SPF, depending on whether, and to what degree, our skin burns or tans. A tan is the direct result of melanin, a brown pigment found in the epidermis that is produced when skin is exposed to sunlight.

Melanin protects the skin by absorbing, reflecting and scattering ultraviolet radiation before it penetrates the dermis, or underlying skin. However, armor that it is, melanin can’t prevent all the negative effects of the sun, and is often representative of damage. That’s why we need to use sunscreens. To determine what SPF your skin requires, you must know how long it takes your skin to burn when unprotected and exposed to sunlight. As a rule of thumb, anyone whose skin burns, whether or not it turns into a tan, should use an SPF of 15. Check with your doctor or pharmacist if you are taking antibiotics, antidepressants or antidiuretics. Some of these medications increase your skin’s sensitivity to sunlight and may decrease the time it takes your skin to burn.

Creating a Barrier

When exercising outdoors on a hot, sunny day, light-weight, light-colored clothing combined with plenty of sunscreen on both exposed and unexposed skin is the way to go. However, if overheating isn’t a concern, dark-colored, tightly woven clothing is more effective at blocking UV rays than say, a white T-shirt, which allows UV rays to reach the skin. Another barrier against sun damage comes in the form of eyewear. Protect not only your eyes, but also the skin around them, by wearing sunglasses that block 90 to 100% of the sun’s UV rays. And, last but not least, wear a hat. Though a cap may be more comfortable for jogging, try a wide-brimmed hat that will shade your neck and face while gardening or walking outside.

Start With the Inside

Now that you know how to protect the skin’s surface, it’s time to start thinking about what you can do to make it glow from the inside out. You’re already off to a good start with exercise, which gets the blood circulating and delivers fresh oxygen to the skin all over your body. The next step is to drink plenty of water. Outdoor exercise, especially in the summer, increases your risk of dehydration. This is one risk you don’t want to take since it not only affects your performance and robs your skin of its vitality, but may be potentially hazardous to your health. Be sure to drink fluids before, during and after activity. To replenish your fluids after any outdoor activity, weigh yourself before you participate and then again after your workout. Any weight you lost is water and should be replaced by drinking two glasses (16 ounces) of water for every pound you have lost.

Everyone Needs a Little Sunlight

It’s been shown that a lack of sunlight can cause depression. After all, most plants won’t even grow without sunshine. And when the sun comes around and makes the days longer, our first instinct is to peel off our sweaters and bask in it. Go ahead. Just take precautions so you won’t have to deal with the unpleasant (and unnecessary) consequences.

Additional Resources

U.S. Food and Drug Administration—FDA Aims
to Upgrade Sunscreen Labeling: www.fda.gov/consumer/updates/sunscreen082307.html
Health Canada—A Parent’s Guide to Sun Protection: www.hc-sc.gc.ca/hl-vs/securit/sports/sun-sol/protecting-proteger-eng.php

Sunscreen Facts

• Wear sunscreen every day if you will be outside for more than 20 minutes, even when it’s cloudy.
• Sunscreen should be applied 15 to 30 minutes before going outdoors and reapplied every two hours or after swimming or sweating.
• Don’t skimp: One ounce—enough to fill a shot glass—is considered the amount needed to properly cover exposed skin.
• Limit your exposure to sunlight from 10 a.m. to 4 p.m. during Daylight Savings Time (9 a.m. to 3 p.m. during Standard Time), which is when the sun’s rays are the strongest and most harmful.
• When choosing a sunscreen, look for one with an SPF of 15 or higher that provides broad-spectrum coverage against all ultraviolet light wavelengths.
• Throw out old bottles of sunscreen, which can lose strength after three years.

Source: American Academy of Dermatology

What SPF Do You Need?

Follow these steps to calculate what SPF you should look for in a sunscreen:

• Determine how many minutes your bare skin can be exposed to the sun before it burns.
• Divide that number of minutes into the total number of minutes you want to remain in the sun.
• The result is the SPF you should look for in a sunscreen.

For example, if your unprotected skin burns in 10 minutes, and you plan on being in the sun for three hours, you would need a sunscreen with an SPF of at least 18 (180 minutes divided by 10 minutes).

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via ACE Fitness

 

When you’re trying to lose weight, cutting out breakfast may be tempting. You figure you’re saving yourself some calories and you get a couple extra minutes to snooze. But research has consistently shown that the people who successfully lose weight are the ones that wake up and eat! Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. So it seems that breakfast really is the most important meal of the day.

Eat Early, Weigh Less Later

Why does eating breakfast help people lose weight? It defies common sense that eating all those calories in the morning instead of simply skipping them would help.

Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem as though you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of people who skip breakfast, and they eat more at lunch and throughout the day.

Another theory behind the breakfast–weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful weight losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off for at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).

It’s worth noting that most studies linking breakfast to weight control looked at a healthy breakfast containing protein and/or whole grains—not meals loaded with fat and calories.

Eating breakfast also gives you energy to do more physical activity and be more productive in everything you do, which is also vital to weight control. So make the effort to get up in the morning and fix yourself a healthy meal.

Maintaining Your Diet

Before you get too excited and go out for a Denny’s™ Grand Slam Breakfast, keep in mind that your breakfast should consist of healthy items that are in line with your current dietary weight-loss goals. Members of the National Weight Control Registry report eating cereal and fruit for breakfast. While these are certainly healthy options, eggs have also been shown to offer several benefits.

Eggs have a greater satiety value than cereal and white bread. This means that they are more satisfying in giving you that feeling of fullness, while you may actually be eating less. One of the reasons for this is that eggs are high in protein, which is known to increase satiety. Proteins also have a higher thermic effect, meaning that it takes more calories to digest them. Studies have compared an egg breakfast to a bagel breakfast of the same caloric value and weight. Researchers at Louisiana State University’s Pennington Biomedical Research Center discovered that people who ate the eggs for breakfast ate less at lunch and less throughout the rest of the day compared to people who ate the bagels, even though they had the same amount of calories for breakfast.

In the past, eggs have had a bad rap because of their high cholesterol content. However, eggs today have lower cholesterol counts than in the past due to the healthier feeds given to chickens. Additionally, research has shown that moderate egg consumption of about 1 per day does not increase the risk of coronary heart disease in healthy individuals. If the cholesterol count is a concern, then egg whites, which are free of cholesterol yet rich in protein, are a good alternative. Eggs are also a good source of essential nutrients riboflavin, vitamin B12, phosphorus, selenium and protein.

If you aren’t too keen on eggs, try low-fat or non-fat dairy products like yogurt, which are also high in protein. High-fiber complex carbohydrates like whole-grain breads and cereals will keep you satisfied. Fiber also increases that sensation of fullness. Overall, whether you choose eggs, cereal or fruit, your breakfast should fall in line with your dietary weight-loss goals. Choose foods that fit your lifestyle and that you will enjoy.

Additional Resources

National Weight Control Registry: www.nwcr.ws
Weight Control Information Network—Weight-loss and Nutrition Myths: www.win.niddk.nih.gov/publications/myths.htm

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Spinal balance:

From your hands and knees, lift alternate arm and leg, keeping each in line with the spine. Hold 1-3 seconds. Do 2-3 Sets of 20 alternating.

Superman:

From a prone position, lift arms overhead and up. Hold 2-3 seconds. For more advanced move: Lift both feet and arms. Do 2-3 sets of 10 repetitions.

Stretch:

From a supine position on a mat, bend knees- keeping feet about a foot apart. Alternate knees from right to left on the floor, then bring knees to chest and hold 2-3 seconds. 2 sets of 10

From a supine position and hands out to the side, bend both knees and stack to one side, looking the opposite direction, hold 20-30 seconds. Repeat on other side. Do 5 sets.

Cat/Cow:

From hands and knees, draw the naval toward the floor, extend chin outward, inhale and hold. Release by rounding the back up, like a cat and drawing the chin to the chest. Exhale.

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At church last Sunday, Pastor Bill suggested this, “If you don’t work to exhaustion you’ll be exhausted all the time”! Yes to this! Yes……and this is so hard to get our clients to understand. It boils down to the law of entropy.

The most common false excuse people make not to exercise is to say that, “Working out makes them even more tired”. If anything, exercising will increase your energy and endurance levels. While you exercise you may feel physically tired and exhausted at some point; however, this is not the same as being low energy all day long or always tired. It’s perfectly normal to feel fatigued after working out and exhausting your muscles.

The feeling of fatigue will subside within an hour if not less. The increased level of energy that follows this recovery time is what we are talking about when we say that exercising gives you more energy. The more consistent you are with your visits to the health club, the more stabile your level of energy will be during the rest of your day.

Sometimes life gets so hectic that we don’t have the choice but rather squeeze the workout in whenever we can, not to miss the opportunity to exercise. The following is a two week sample of 6 weeks of H.I.I.T. homework that we give our clients to get them off of training plateaus.

Interval Training Workouts Week 1-2
Stick to a 1:3 then a 1:2 work to rest ratio. For every interval that you work at a very high intensity you rest at virtually no intensity for an interval 2 or 3 times in length. For example if you jump rope for 30-45 seconds then you would rest for 60-90 seconds (yeah, that long).

Believe it or not this is very hard to do because most of us have been conditioned to work at the same pace all the time (too easy or way too hard) but rest is just as important as work. If you don’t feel you need rest then you need to work much harder during your work intervals.

3 min. mobility warm-up (your choice)
Dumbbell Swings 45 sec./rest 90 sec.
Burpees 45 sec./rest 90 sec.
Alternate back and forth between exercises for 20 min.
2 minute dynamic flexibility cool down

3 min. mobility warm-up
Dumbbell Swings 30 sec./rest 60 sec.
Burpees 30 sec./rest 60 sec.
Alternate back and forth between exercises for 20 min.
2 minute dynamic flexibility cool down

However you go about it is up to you but working out and staying active will give you more energy and keep your energy levels higher throughout the day either way!

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Serves: 4
Preparation Time: 25 minutes

Ingredients:

• 1 Cup cold skim milk
• 6 oz. light fat-free vanilla yogurt
• 1 Scoops (about 48 grams protein) vanilla protein powder (whey or soy)
• 1 pkg. (4-serving size) vanilla fat-free, sugar-free instant pudding mix
• 2 peaches, sliced
• 1 cup Cool Whip* Free

Directions:
1. In a large bowl, whisk together milk and yogurt until smooth. Stir protein powder. Add pudding mix and whisk until well blended, amount 2 minutes.
2. Spoon a portion of pudding mixture into each of 4 dessert bowls. Chill in refrigerator at least 20 minutes.
3. Top with sliced peaches and a dollop of Cool Whip. Serve and enjoy!

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Emelinda “Mel” Rea Client Success Journey!

Mel Rea emailed YPB in response to an invitation to be one of the first five people to join the KiiiTV 1st Edition Workout Team! She and five others received a body composition analysis in the beginning and at the end of the three weeks and online tools that helped them with their nutrition. At the end of the three weeks, a Healthy Supermarket Shopping Tour wrapped up the event by helping everyone learn how to make better grocery shopping decisions.

Mel TRUSTED us immediately and the process that it took to TRANSFORM her body by over 10 pounds in just 3 weeks!  Like 80% of America, Mel did not know how to “put the pieces together” to properly care for her body. Through this special offer of $99 for $300 worth of tools, Mel embraced Right Nutrition, Moderate Aerobic Exercise and a Concern for Muscle by gaining 3.5 pounds of muscle and losing 7 pounds of body fat.

Congratulations Mel! You’re proof that the body can begin a positive loop of health in 3 weeks or less!

We are very proud for you!
~ Lisa Wright, CFT-ISSA

Name: Emelinda “Mel” Rea
Age48           :
City: Corpus Christi, Texas
Occupation: Customer Account Rep.
Results:  Reduced body fat 3.9% ~ Gained 3.5 lb of muscle mass ~  Lost 7 lb. body fat
Emelinda learned how to change her diet in the process. Take a look at how her diet changed. And yes, you can do this too! Are you ready to transform your body? Call Lisa at 361-857-5087 to get started.

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