S P R I N G
2 0 1 3
AGELESS & INSPIRED LIVING
SEXY
Summer Legs
Staying on Your Feet Tips to avoid Foot injuries During workouts
Heart Health for Women How to know if you are at risk
Weight Loss 101 Getting back to the basics
5 workouts to get you wearing short shorts
PLYO Your Workout
Burn more calories by adding Plyometrics
Excuse Busters Throwing your EXCUSES out the window
Celebrating HER Julie Weintraub’s Hands Across the Bay and the battle against domestic violence
g e t aw ayf it n e s s . com HER HEALTH
i
Found the perfect dress?
We can make you look amazing in it.
Bridal Boot Camp Spa Vacations Fitness, Girlfriends, Fun, Sun St. Pete Beach, Florida
ii HER HEALTH 888.818.0069
h e r h e a lth m a g . c o m
girlfriendfitnessgetaways.com
Welcome to
HERHEALTH HER HEALTH marks the launch of an exciting new series of special publications focused on providing women with current and relevant information on everything from health, diet, fitness, nutrition, weight loss and other topics that educate our readers on how to create a healthy lifestyle. HER HEALTH was launched as an extension of our fitness vacation company, Getaway Fitness. Getaway Fitness provides all-inclusive fitness vacations in partnership with destination resorts in St. Petersburg, FL and San Diego, CA. Our goal is to provide every client with the skills and knowledge to achieve a healthy lifestyle. Getaway fitness offers unique and specialized fitness vacation programs that include both physical and nutritional education. With input from our team of fitness experts, and alliances with area health providers, each issue is packed with informative articles and indispensable tips that will guide you to making smart choices about your health. In this issue we take a closer look at weight loss topics and how to achieve long-term results through a healthy, active lifestyle. Go Red for Women shares information on heart health for women and ideas for heart healthy cooking. Two of Tampa Bay’s leading ladies are featured in our CELEBRATING Her and Inspired by HER articles for their philanthropic efforts within the community. Jump in with both feet and enjoy HER HEALTH.
g e t aw ayf it n e s s . com HER HEALTH
1
Her Health Magazine
SPRING2013 In Every Issue 4 Editorial The role of persistence in achieving your goals.
5 Celebrating HER Julie Winetraub’s fight to help victims of domestic violence.
24 Inspired by HER Survivor Karen Mertes delivers on her promise to help others and fulfills her own destiny in the process.
Features 12 Weight Loss 101 Getting back to the basics.
13 Plyo Your Workout Add plyometrics to your workout routine and burn more calories.
14 My Scale is Stuck Tips for getting past weight loss plateaus.
2 HER HEALTH
h e r h e a lth m a g . c o m
YOUR HEALTH 6 Heart Health for Women Improve your heart health by knowing your cholesterol levels.
7
Healthy Chocolate
How sweet chocolate and spicy chilies can benefit the heart.
21 Staying On Your Feet Four ways to avoid foot injuries during your work outs.
10 Mood Pick Me Ups Simple ideas to perk up a bad day.
16 The Truth About Sugar Everything you need to know about sugar.
FEEL THE BURN 8 Sexy Summer Legs Exercises that will have you wearing short shorts this summer.
18 Core Curriculum Five workouts to strengthen your core and fight belly bulge.
MAKING A DIFFERENCE 11 Fulfill Your Destiny Karen Mertes helps Traumatic Brain Injury patients get a new lease on life.
HEALTHY & DELICIOUS 23 Organic Recipes Chef Mary Skinner of Fine Dine Organic Cuisine shares her deliciously healthy recipes.
IT’S ALL IN YOUR HEAD 22 Making Fitness A Priority Joe Vaughn, Assistant Strength Coach for the Tampa Bay Buccaneers share tips about how women can set themselves up for success and come to really enjoy physical fitness.
20 Excuse Busters Put and end to all the excuses you have for not working out and eating healthy.
g e t aw ayf it n e s s . com HER HEALTH
3
Editorial
Letter From the Editor
“T “
Persistence is the ability to continue working toward a goal even during moments when the rewards and
“
results don’t appear.
here are few things in life more satisfying than achieving a goal you have set for yourself. Whether it is getting the job you wanted, finishing the half marathon you’ve been training for or getting to a weight you have struggled to get to. Most goals in life require persistence to achieve and the fact that it does not come easily is what, in the end, makes achieving it so rewarding. While you must have motivation to get to a goal, most goals are not achievable without persistence. Persistence is the ability to continue working toward a goal even during moments when the rewards and results don’t appear. Even if you have motivation, if you lack persistence, you will not be able to make it through the moments that lack rewards. In this edition, we speaks to a goal that most women have had at one time or another, achieving or maintaining a goal weight. We hope you find it helpful in reaching your goal and/or maintaining a healthy weight thereafter. Keeping on target to your weightloss goal can be difficult. Try bringing your friends along for the journey and have them check in on your progress. Most of us are more
4 HER HEALTH
h e r h e a lth m a g . c o m
sucessfull when we are held accountable. Learn what motivates you and use it to help achieve your goal. Is there a dress you’ve been dying to fit back into or that you saw at the store but don’t want to buy until you hit a certain size? Find a way to make it fun. Cardio has always been a challenge for me. I get bored easily. I love music and that is what makes my cardio fun. Determine what can make working towards your goal more enjoy. Reward yourself for persisting. Whether it is a massage or new workout gear, rewards along the way will make it more likely that you will achieve your goal and will keep you motivated along the way. Enjoy!
Maria Walker Founder
Celebrating HER recognizes the philanthropic accomplishments of extraordinary women in our community.
HER
W
e are thrilled to announce Julie Weintraub as the philanthropist we are recognizing in the Celebrating HER feature of our magazine. Not only is Julie a successful business woman and mother of five, she is a woman with a passion and drive for helping others. Julie was born in England, but has been a resident of the US since the age of six. She moved to Florida in the mid 1980’s. Julie came from humble beginnings. Her father was an inventor which meant her family’s financial picture swung between great success and losing it all at times according to Julie. No matter what their circumstance, Julie’s parents were generous. They always did what they could to help others, especially the homeless. Their kindness made an impression on Julie and started her on a course of volunteerism and charity towards others from a young age. After arriving in the bay area, Julie began working when she was only 15. She had a strong work ethic, an entrepreneurial spirit, and so it is no surprise that she became the successful business woman that she is today. Over the years she has been a restauranteur, an interior designer, Realtor, and is now Vice President of the Gold and Diamond Source, working with her husband
and long time friend Steve Weintraub. For most people, that would be enough. However, we have hardly scratched the surface of her real success. Julie is most proud of her charity, Hands Across the Bay, an organization that has allowed her to shine a spotlight on domestic violence and help it's victims. Hands Across the Bay was founded in 2010 and it is changing lives. Julie’s primary focus through this organization is helping victims of domestic violence. She is a fierce advocate for victims of abuse and attends trials to show her support. In some cases, her presence has encouraged a more severe sentence for the offender. Julie raises funds for Hands Across the Bay with her annual Dancing with
the Stars event. She also aids other causes as needs arise and with expediency. Often times help is available elsewhere but the help is not immediate. Hands Across The Bay has been able to provide immediate assistance until help becomes available through other sources. When you meet Julie, it is immediately apparent that her drive and passion to help those in need is in her genetic makeup and there is no “off ” switch. Julie is warm, genuine, and generous. She devotes her time and resources to improving other people’s lives and restoring in them the hope that there IS a better life. For that, we are Celebrating HER. I asked Julie what we can do to help her orga-
nization. She shared that Dancing with the Stars is the biggest fundraiser for Hands Across the Bay. If you can donate, sponsor, attend or buy a table for this event, it would help them raise the funds they need to continue to provide their services. Their next biggest need is simply for volunteers - volunteers to do everything from delivering food, helping to move something or someone, mentoring, counseling, and checking in on families. To review a detailed list of their needs visit: www.handsacrossthebay.com
g e t aw ayf it n e s s . com HER HEALTH
5
Heart Health
Heart Health for Women Improve your heart
D
health by knowing your cholesterol levels.
id you know that heart disease is the number one killer of women? Keeping your cholesterol levels healthy is a great way to keep your heart healthy – and lower your chances of getting heart disease or having a stoke. Cholesterol can be tricky to understand, though, because not all is bad for you. Some is actually good for you. The most important thing you can do as a first step is to know your cholesterol numbers by getting your cholesterol tested. Here are some easy ways for you to understand what the testing involves, how it can help you and ways to improve your health by improving your cholesterol.
The American Heart Association endorses the National Cholesterol Education Program (NCEP) guidelines for detection of high cholesterol: All adults age 20 or older should have a fasting lipoprotein profile — which measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides — once every five years. This test is done after a nine- to 12-hour fast without food, liquids or pills. It gives information about total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides. Your test report will show your cholesterol levels in milligrams per deciliter of blood (mg/dL). To determine how your cholesterol levels affect your risk of heart disease, your doctor will also take into account other risk factors such as age, family history, smoking and high blood pressure.
Get it checked and get heart healthy!
A complete fasting lipoprotein profile will show the following four results. 1. Your Total Blood (or Serum) Cholesterol Level The desirable level that puts you at lower risk for coronary heart disease is less than 200 mg/dL 2. Your HDL (Good) Cholesterol Level An HDL of 60 mg/dL and above is considered protective against heart disease. 3. Your LDL (Bad) Cholesterol Level
Optimal LDL is less than 100 mg/dL
4. Your Triglyceride Level
Optimal LDL is less than 100 mg/dL
www. G o R e dForW om en. o rg 6 HER HEALTH
h e r h e a lth m a g . c o m
How Sweet Chocolate & Spicy Chilies Can Benefit the Heart
E
very woman needs a healthy heart, and two foods that can get straight to the heart are sweet chocolates and spicy chili peppers. Depending on the sugar content and the quality, chocolate can be a healthy ingredient, full of anti-oxidants. Continue skipping the candy aisle and visit the health food store for quality unsweetened cocoa powder, cacao nibs and extra dark or bittersweet chocolate bars. Instead of making desserts, have fun experimenting with unsweetened chocolate being a surprise addition to your favorite savory family recipe. Meanwhile, spice up your family meals with more peppers. Chili peppers range from the very mild bell pepper to the burning Trinidad Moruga Scorpion (recently named as the world’s spiciest chili). All that spiciness means there’s plenty of vitamin C to help the immune system. In addition, chili peppers can be part of a healthy dietary pattern to protect the cardiovascular system. Worried about serving fussy kids spicy food? Slowly introduce spicy foods to kid’s meals and monitor their reactions. Warning: Your family will wonder why they’re being seduced with savory meals made with hints of chocolate and warm, peppery spices. Chocolate and chilies are great combinations to add to recipes for a complex flavor, especially for parents who are tired of eating their kids’ bland meals. Use these tips for adding chocolate and chilies to your own favorite family recipes.
How to add chocolate to your favorite family meal: 1.
Mix ground coffee, unsweetened cocoa powder and spices to make a dry rub for grilling meat.
2.
Add cacao nibs to a green salad with lowfat cheese for a crunchy bite.
3.
Sprinkle crushed cacao nibs over a pureed vegetable soup, such as cauliflower and parsnip.
4.
If making pasta from scratch, add unsweetened cocoa powder to the dough.
5.
Spread natural, unsaltedpeanut butter over half of a whole grain bagel and layer with sliced bananas. Sprinkle unsweetened cocoa powder on top.
6.
Add bittersweet chocolate chips to granola or oatmeal cereals.
7.
Add cocoa powder to your morning oatmeal with cinnamon, vanilla and raisins. How to add chili peppers to your favorite family meal:
How to add chili peppers to your favorite family meal: 1.
For the best flavor, use a pepper grinder.
2.
To dehydrate dried chilies, pour boiling water over them and cover for 20 to 30 minutes. Discard stems, seeds and ribs. Puree with tomato sauce. Replace tomato sauce with your chili-tomato puree on whole grain pasta, bean chilies or whole grain tortillas.
3.
Add minced roasted chili peppers to low-fat mayo, plain low-fat or fat-free Greek yogurt or hummus to make a dip for fresh vegetables or as a sandwich spread.
4.
Place two types of shakers at the table: black pepper and crushed red pepper.
g e t aw ayf it n e s s . com HER HEALTH
7
HER Fitness
Who wears short shorts? YOU DO!
Workouts that give you strong and sexy summer legs. With just a few of the right moves to shape and strengthen your legs, you can wear short shorts. You know what we all want, those shapely legs that are just the right amount of muscle yet still feminine and free of fat. Feel great and turn heads in your short shorts this summer with our top leg shaping exercises.
1
Heel Taps on the Ball
[A] Start: Place your hips on the ball with hands planted on the ground. Legs should be 18-24 inches apart.
Start with 12-15 reps of each move.
[B] Move: Squeezing your glute muscles, tap heels together and return to start position. [C] Make it harder: Pulse heels taps twice and return to start. Add ankle weights.
8 HER HEALTH
h e r h e a lth m a g . c o m
2
Hamstring Ball Curls
[A] Start: Lying on back with legs extended and heels on ball.
[A] Start: Lying on back with one knee bent so foot is under knee and one leg extended toward the ceiling.
[B] Move: Lift hips into bridge position and pull heels toward body by bending the knees.
[B] Move: Push through the heel to lift foot of extended leg toward ceiling.
[C] Make it harder: Hold one leg in the air.
4
3
Single Leg Bridge
[C] Make it harder: Place your grounding foot on a stability ball.
Plie Squat [A] Start: Standing in wide leg stance with toes turned out. [B] Move: Keeping back straight and knees behind toes, lower hips and squeeze glutes to stand back up. [C] Make it harder: Hold heels up.
5
Single Leg Stand [A] Start: Seated on a chair or ball with one foot planted and the other leg elevated. [B] Move: Stand up using only the supporting leg. [C] Make it harder: Don’t let the toes of the other foot touch at all.
g e t aw ayf it n e s s . com HER HEALTH
9
Mental Fitness
Mood Pick Me Ups Simple ideas to perk up a bad day. Women lead busy lives. We work, care for children, husbands, parents and friends. We are Superwomen with a capital “S�. With all the responsibility and demands on our time and energy, we often feel stressed, depressed and emotionally exhausted. The next time you feel one of those days coming on, try one of these pick-me-ups to turn your day around and give your spirits a boost.
Music
We have all had a moment when a song came on the radio and it suddenly made us feel happy, get up and dance, snap our fingers, groove in our chair or sing at the top of our lungs. Music can have a profound effect on our emotions. Play music that can lift you out of your bad mood or relax and inspire you.
Nature
Getting outdoors is a great way to brighten your mood. Sunshine, sitting near the water, looking at an amazing view; these are all sure fire mood enhancers.
Bonding Time
Connect with an old friend. Sometimes the best perscription is laughter. Take time to appreciate the people of your past by putting a smile on their face as well as yours.
10 HER HEALTH
h e r h e a lth m a g . c o m
Exercise
Everyone knows that exercise releases endorphins. What better way to pick up your mood than by plugging in your earbuds to some of your favorite songs and sweating your bad mood away.
Volunteer
There is nothing better for the soul than volunteering time to someone in need. It takes your mind off your own problems and it is very gratifying to help someone else.
Indulge Yourself
Whether it is drawing a bubble bath, getting a massage or pedicure, slipping away for a private moment to read a book, taking a little indulgence is always a terrific way to lift your spirits.
Please help individuals in Tampa Bay by donating to Fulfill Your Destiny, Inc. Karen Mertes, our founder, will donate an additional 10% in your name, making your effective contribution 110%.
Traumatic Brain Injury (TBI) Facts*:
ow You Can Give Back _ Yes, I want to help! Please print clearly.
_ $25 _$50 _$100 _$250 _$500 _$1000 _ Other _______________________________
F
ulfill Your Destiny is a 501C non profit organization founded by Karen Mertes. Karen was a Lt. Colonial in the Air Force when in February of 2007 her vehicle was struck by a drunk driver, leaving her with a traumatic brain injury (TBI). During her recovery Karen discovered that there were many other people with TBI’s whose careers and lives had been altered due to their injury. She founded Fulfill Your Destiny to provide financial support to these individuals and others affected by unforeseen
_ $1500 Named Grant: ___________________
A traumatic brain injury (TBI) is the result of a blow or jolt to the head or a penetrating head injury that disrupts the function of the brain. TBI’s can be classified as Mild, Moderate or Severe. However, even mild traumatic brain injuries can disrupt an individual’s personal, educational or occupational life plans. TBI is the leading cause of death and disability in children and adults from ages 1 to 44. At least 5.3 million Americans, currently live with disabilities resulting from TBI. Traumatic brain injuries are caused by motor
vehicle crashes, sports injuriesfrom or simple falls. circumstances. Funds raised a student recover a Among our Name: _______________________________ military, additional causes of TBI include bullets, fragments and blasts. Blasts are a leading cause of TBIs among active by FulfillAddress: Your______________________________ Destiny are TBI duty and gopersonnel on into become a military war zones. used forCity: vocational counselpublic speaker. Results of severe TBIs may include paralysis, coma and death. ________________________________ TBI can cause a wide range of functional changes affecting sensation, language, emotions, and physical well being. ing, educational orCode: occupa thinking, Fulfill Your Destiny’s State: _______ Zip _________________ - Thinking (i.e. memory, reasoning and concentration) core motto is “Character Phone Number: ________________________ - Sensation (i.e. touch, taste, smell, hearing and vision) Language (i.e. communication, expression Drives- and Destiny”. Karen Email: _______________________________ understanding) “Your worst day can - Emotion (i.e. depression, anxiety, irritability, shares personality “ we teach people changes, aggression, actingthat out and Mail to: Fulfill Your Destiny social inappropriateness) North Rocky Point Drive, W., Suite 150 Physical (i.e. headaches,by dizziness, excessive fatigue, all defined our become3030 your ‘best bad we are- balance Tampa, FL 33607 problems and sleep disturbance) character which compels us 100% of your contributions go directly to benefiting individuals *Centers for Disease Control and Prevention (CDC) TBI Fact Sheet receiving assistance from Fulfill Your Destiny, Inc. and help members of our community. No donations will be used toto pay pick up the pieces and day’. Embrace this. Regarding mild to moderate TBIs, relatives and close friends the administrative costs to operate Fulfill Your Destiny. the injured victim are often the first to note the existence carryofof TBI onsymptoms. when confronted The traumatically brain injured victim is A COPY OF THE OFFICIAL REGISTRATION AND often hesitant to acknowledge the existence of these FINANCIAL INFORMATION MAY BE OBTAINED FROM Fulfill Your Destiny.” problems. withTBI-related tremendous obstacles”. THE DIVISION OF CONSUMER SERVICES BY CALLING TOLL-FREE (800-435-7352) WITHIN THE STATE. REGISTRATION DOES NOT IMPLY ENDORSEMENT, One hundred percent APPROVAL, OR RECOMMENDATION BY THE STATE Fulfill Your Destiny, Inc. is here to help! tional retraining. of your contribution go Tax Deductible Contributions Please feel free to contact us. All donations will be personally acknowledged by a letter. Fulfill Your Destiny IRS Designation: EIN 90-0859130, 501(c)(3). directly to benefiting indiEffective 9/1/2010 Fulfill Your Destiny, Inc. has provided assistance for a viduals recieving assistance. local stroke victim, secured Karen donates an additional a kidney transplant for bay 10% in each doner’s name area woman, and helped up to $1,000.
Fulfill Your Destiny Fulfill Your Destiny, Inc.
3030 North Rocky Point Drive W. Suite 150 To learn Tampa, more about ways FL 33607
Direct: (813) 481-9895
thatOffice: you can(813) provide help 831-1001
E-mail: karen.mertes@yahoo.com
karen.mertes@yahoo.com orE-mail: contribute to Fulfill Your karen@fulfillyourdestiny.org
Destiny visit: www.fulfillyourdestiny.org www.fulfillyourdestiny.org
A 501(c)(3) tax deductible non-profit corporation serving Tampa Bay
or send an e-mail to karen@fulfillyourdestiny.org. Karen R. Mertes, Lt Col (Ret).
Don't be burdened by pain. Get fast, long lasting relief. Call Hood Chiropractic. Located in St. Petersburg. $37 New Patient Special: Initial Consultation, including x-rays, Full Spinal Exam, Report of Findings, and FREE 30 Minute Massage Gift Certificate!
To schedule an appointment call (727)544-9000
HoodChiropractic.com
great care is closer than you think.
Inspiring designer burnout tops, tees, tanks, and hoodies that �it and feel sublime, make the perfect Gift for Runners, Yoga Lovers, Cyclists, Triathletes, Surfers, Survivors, Fitness Enthusiasts and Adventure Seekers.
20% off
Activewear
Order Online Today at
Open Every Day 8 a.m. to 8 p.m.
medexpress.com facebook.com/medexpress
904-20 Exp. 12/31/12 Also @ Jacksonville Running Co & Sporstmania in St. Augustine Outlets PROMO CODE:
*Cannot be combined with any other discounts or coupons.
g e t aw ayf it n e s s . com HER HEALTH
11
Women & Weightloss
Weight Loss 101 Most women have attempted weight loss enough to know the fundamentals of what it will take to get to their desired weight. However, sometimes we forget and need to be reminded of how to get back to the basics.
H3
Choose a protein every time you eat. Protein breaks down slower than carbohydrates keeping you feeling full longer. Think lean meats like: chicken, turkey, pork tenderloin or beef tenderloin, fish and shellfish, low fat or fat free cheese, milk, and yogurt. Eggs or egg whites and soybeans are great too. Protein is what builds and repairs our body tissues! It is also important for the synthesis of hormones, antibodies, fluid transport and energy. Don’t cut the protein. Do cut the portion.
4
Pair your protein with a smart carbohydrate. Vegetables, fruits, and beans are carbs, too. A cup of vegetables=50 calories, a cup of pasta = 200. Choose whole grains over enriched flour products and processed foods. Fiber-rich foods also make you feel full and keep things moving. Carbohydrates are our primary energy source, ensure our brain and nervous system function properly and help the body use fat more efficiently.
01
Eat breakfast within an hour of waking up. It is called breakfast because you are breaking the overnight fast by letting the body know it is time to get moving and fire up the metabolism.
12 HER HEALTH
X2
Eat every 3-4 hours throughout the day. Anytime your body goes more than 4 hours without eating it thinks you are starving, slows down the metabolism and starts preparing to store fat! You may also feel “starving” and eat more. More meals will mean smaller portions. Think of it this way: every time you eat you give your body fuel to burn, you eat, burn it of, eat, burn it off, and you stop storing fat!
h e r h e a lth m a g . c o m
'5
Don’t cut out all the fat. Add in a healthy fat in two to three of your meals. Stick to unsaturated fats and avoid anything that says partially hydrogenated. Choose fats from vegetable oils, nuts and nut butters, seeds, and avocados. Most of your fats will likely come in your cooking oils and salad dressing.
!6
Drink lots of water. The suggested eight glasses a day is just the minimum, shoot for your body weight in ounces. So many times we think we are hungry when we are just thirsty. Drink a glass of water before you eat and definitely before you reach for seconds. The most important thing to remember is this: Eat less and move more. If you want to lose weight, you have to burn more calories than you consume.
PLYO Your Workout
1) Plyo Jacks: This is like a jumping jack, but in the squat position and the movement is slower so you can squat wide then really jump together landing in another squat.
2) Burpees: Squat down, put your hands on the ground and jump back into push up position, then jump forward, stand up and repeat. You can make this harder by adding a pushup each time you jump back.
What is this “plyometric training”? In simplest terms, it is explosive movements, like jumping, that stretch the muscle before it contracts, so that it contracts with greater force.
Why do people do it? Originally, to improve speed, power, and agility in sports performance.
Why would I want to do it?
3) Lateral Jumps: Place a rope, ribbon, towel, or low bar on the floor and jump from one side to the other, keeping the feet together and remembering to land in a squat and explode over with each jump.
Stop if it hurts Try it when you are fresh, after warm-up but at the beginning of a workout and after a rest day.
To get faster, stronger, or just blast more calories!
Make sure you have shoes with good cushioning and land softly.
Who shouldn’t do it?
Increase intervals to 60 seconds for more challenge.
Anyone with injuries, weak joints, or new to exercise.
How do I do it? Warm up by doing your regular walk/jog/elliptical routine. Then choose one PLYO move and do it for 30 seconds; continue your regular cardio workout. You will notice your heart-rate will be much higher. Once you can easily talk again, try another move or repeat the same one for another 30 seconds. Here are 5 exercises you can add into any cardio workout, whether you are on the treadmill or walking around the park!
Tips
4) Jump Squats: Squat low and then jump in the air. The key is to land back in the squat and explode into the next jump.
5) Mountain climbers: Assume the push-up position and jump your right foot forward and then your left, switching your feet in the air so one knee is bent and the other leg is straight.
g e t aw ayf it n e s s . com HER HEALTH
13
Women & Weightloss
My scale is stuck! ...and other tales of weight loss woes.
I
f you have hit a plateau and cannot seem to move the scale in the right direction, try a few of the following ideas to ensure you continue on your weight loss journey.
Determine your Correct Calorie Intake We often do not estimate the correct calorie requirements for weight loss. You can use an app like Lose It to help you make sure you know what it will take to lose weight and that you are staying on track each day with your calorie counting. Lose It also factors in your workouts. Make sure to split the total daily calories into several small meals and snacks throughout the day.
Cardio, Cardio, Cardio If the scale is stuck because your workouts and healthy eating are not producing the desired results, add cardio or increase the number or length of your workouts. For a lot of women, cardio is their least favorite part of working out. However, it is the most important workout, especially as you age, if you want to lose weight or maintain your ideal weight. Make sure to throw in high intensity bursts during your cardio to help burn more calories and fat.
14 HER HEALTH
Practice Portion Control While it is important to put healthy meals on your plate, if your portion size is too large it defeats the purpose because your calorie count will be too high. A good way to keep your calories in check is to keep a record of everything you eat. It will create awareness of what you are consuming and help remind you to reduce portion size.
Avoid Mindless Eating How often do we find ourselves mindlessly pushing food into our mouths as we sit in front of the computer or TV or when we are not even thinking about it? Do you often grab a tiny bit of popcorn or a bite of something here and there during the day and then by the end of the day it adds up to ton of calories? By writing down all these mindless bits and bites it will make you aware of what you are eating throughout the day and stop you from all those nibbles that ultimately add up to pounds.
h e r h e a lth m a g . c o m
Do Dining Out Research in Advance
Eat “Real Foods” but Downsize Portions
Plan ahead for your dining out experiences. Often menu items that look like "the healthy option” are in fact full of hidden fats and calories. If you research the menu in advance, it will help you avoid selecting the wrong menu items. Most restaurants post their nutritional information online and you can use this to plan ahead for success.
If you are craving something sweet, don’t opt for the fat free, sugar free options as often you will eat more of these than a “real” treat because it is masked as ok to eat. Instead, go for a small, reasonable amount of the “real thing”, something you will enjoy but can learn to eat in limited amounts.
Endurolytes Replacement Supplement Endurolytes supplies your body with a balanced, full-spectrum, rapidly assimilated electrolyte source, allowing you to meet your widely variable electrolyte needs with tremendous precision. www.hammernutrition.com
Panache Sports Bra Designed for larger cup sizes, this sports bra reduces bounce by 83%, in all directions, making it the perfect choice for any type of sport or activity. Available Colors: black, white, gray, purple, pink, navy and a *new* turquoise for spring 2013 Size Range: 28-40 B-H www.PanacheSport.com
Freshly Squeezed Orange Handful Bra
Lemon Organic Honey Stinger Waffles Honey stinger waffles are a healthy organic energy food. Stinger Waffles are available in honey, vanilla, strawberry, chocolate and lemon flavors, each individually wrapped waffle providing 160 calories of great-tasting organic energy. www.honeystinger.com
It offfers fashion, function, and feel as an everyday bra while also providing excellent support for smaller-chested fitness enthusiasts. The Handful is also an approved mastectomy bra with generously cut pockets that can accommodate extra pads or prosthetics. www.handful.com
Towel Mate Fitness Towel With Germ Shield The towel mate gym towel features pockets that have a double layer of terry cloth with a barrier in the middle that helps reduce contact with germs. The clever design has “GYM” printed on one side and “SKIN” printed on the other, making it easy to remember which side to use to wipe off equipment and which side to use on your skin. www.towelmate.com
g e t aw ayf it n e s s . com HER HEALTH
15
Food Education
The Truth About Sugar What is sugar? Sugar (sucrose) is a simple carbohydrate, metabolized directly into the blood sugar (glucose) and stored as glycogen in our liver and muscles. This stored glycogen is what fuels our brains and muscles. Each gram of sugar contains 4 calories.
Why do we want it?
in the body’s reaction device which tells the body to stop producing insulin. This leads to low blood sugar and hence, increased appetite, which will spur you to eat another meal. Also, cortisol is released which tells the liver to release more sugar into the bloodstream to get blood sugar levels back up. The cycle continues.
Sugar floods us with pleasure by releasing serotonin. A sugar craving is really a craving for an energy and serotonin surge and by using sugar to satisfy, it easily becomes a habit. This is exacerbated by stress,which is when we need that energy and serotonin surge. Fatigue tells us we need another cup of coffee or a high carb snack in the mid-morning and again in the afternoon.
What about Artificial Sweeteners?
What does sugar do to our bodies?
Splenda is relatively new and potential long term side effects are unknown. Splenda is the trade name for sucralose (not to be confused with sucrose, which is a natural product made from sugar beets or sugar cane). It is a synthetic compound stumbled upon in 1976 by British scientists trying to make pesticide. It is part sugar and the other part is chlorine…yes, the kind they use in swimming pools!
Sugar is an essential source of energy for activities of daily living as well as exercise. Eating sugar elevates blood sugar and triggers an insulin spike in order to reduce the blood sugar by preparing our cells to absorb it.
Why is that bad? Sugar is stored in the liver as glycogen, which the body will use for energy. When the liver is full, excess glycogen is returned to the blood in the form of fatty acids and stored as fat, typically in the belly, thighs, buttocks, and breasts. When these areas are full of adipose tissue (fat), fatty acids begin to leach into the organs where their functioning is compromised; blood pressure also increases and metabolism and immunity decrease. Another set of problems occur when insulin levels spike due to high consumption of simple carbs (sugar). Below is what occurs: 1. The body’s fat burning process ceases to enable the body to immediately begin working on using the ingested sugar for energy. 2. Insulin attempts to deliver sugar to the muscles. The problem is, the muscles are usually pretty stocked with sugar so, once again, the excess sugar is turned into fatty acids and stored as fat in various locations on our bodies. Once the body has stored all its blood sugar, there is a delay
Artificial sweeteners confuse your brain. The sweet taste prepares the body for an insulin surge it doesn’t get because no nutrients have arrived, so it tells the body to keep eating! That diet soda is making you eat more, creating fat, starving people. Some common artificial sweeteners include Splenda, Equal/Nutrasweet, and Sweet and Low/Sugar Twin.
Equal and Nutrasweet are made from aspartame. It is composed of aspartic acid and phenylalanine, two amino acids. It has been linked with MS, fibromyalgia, and lupus, but no definitive conclusions have been made. Sweet and Low is made from saccharin. It was the first available chemical sweetener and has mostly been replaced by NutraSweet in diet sodas, but can still be found in gum, some processed foods and OTC medicines. Most researchers agree that in sufficient doses, saccharin is carcinogenic (cancer-causing) in humans.
How can you satisfy the sugar craving without harming the body? Natural alternatives include: Fruits, Honey, Natural Maple Syrup, and Stevia. Stevia is a sweet herb that has been around for 400 years without known ill effects. It has been FDA approved as a food supplement but not as an additive due to lack of studies. It is available in health food and grocery stores. It can be a wonderful tool in breaking the sugar addiction.
-By Lauren Palm and Janelle Morgan 16 HER HEALTH
h e r h e a lth m a g . c o m
MOFFITT CANCER CENTER WOULD LIKE TO THANK THE ULTIMATE WOMEN’S FITNESS & WELLNESS EVENT FOR YOUR SUPPORT!
Mahaffey Theater, St. Pete Sept. 5th & 6th 2013 Are you a Working Woman seeking a motivational, inspirational and educational experience, all in one power-packed conference? Mark your calendars for September 5th & 6th for 2 days of knowledge, connections and personal/professional development. Learn more about this transformational event at
www.workingwomensconference.com
CLOSER TO OUR PATIENTS. CLOSER TO A CURE.®
H. LEE MOFFITT CANCER CENTER & RESEARCH INSTITUTE, AN NCI COMPREHENSIVE CANCER CENTER TAMPA, FL | 1-888-MOFFITT | MOFFITT.org
Call us to schedule your Free Weight-Loss Profile and Body Composition Analysis!*
Courtyard at Countryside 727-791-7075 Medifastcenters.com
*Limit one per customer. Offer limited to new members only. Offer expires on 12/31/13. Consult with your physician before beginning a weight-loss program.
g e t aw ayf it n e s s . com HER HEALTH
17
Core Curriculum Use these 5 core-strengthening exercises to help you fight belly bulge. These moves will
Why you need Core Strength
also strengthen your body for
Women naturally
everything else you do.
hold on to fat. As we age it seems to settle in our abdomen and is challenging to get into shape. Use these core exercises to fight back. The side benefit will be a stronger core which will allow you to keep optimal body alignment for everything else you are doing. Core strength is important because all of our movements are powered by our torsos. A strong core stabilizes the spine and reduces the risk of injury.
18 HER HEALTH
h e r h e a lth m a g . c o m
Wood Chop 1. Stand with feet a little more than shoulder width apart. 2. Hold a 5-10lb dumbbell between both hands 3. Keeping back flat, twist to the left and lower weight just in front of left shin, pivoting with right foot so toe faces the left 4. Raise weight overhead and twist to the right, pivoting so both feet point to the right Do 10-15 reps for 2-3 sets; switch sides.
Hip Abduction on Stability Ball 1. Lay over a stability ball with left knee on floor and right leg extended 2. Lift and lower right leg to hip height Make it harder: Add an oblique crunch by bringing right shoulder toward right leg as leg is elevated. Do 15 reps for 2-3 sets; switch sides.
Plank with One Arm Reverse Fly 1. Get into plank position with shoulder, elbow and wrist in straight line and back flat. 2. Hold resistance band handle in right hand and stabilize it with left hand. 3. Lift right arm directly out to the side, being careful not to crunch your shoulder toward your ear. Make it easier: Point right “fist� toward the floor. Lift upper arm straight out to side. Do 10-12 reps each side and 2-3 sets.
Side Plank with Hip Dips 1. Get into side plank position by resting on left elbow with feet stacked and outside of left foot on the floor and hips lifted 2. Keeping core engaged, lower left hip down to the floor; gently tap the floor then return to star Make it easier: Bend knees 90 degrees and rest knees on floor instead of feet Do 10-12 reps for 2-3 sets; switch side.
Ab Scissors 1. Lie face up on the floor and raise straight legs overhead with feet parallel to the floor and arms resting on either side of body 2. Lower legs toward the floor until core engages 3. Criss cross legs, right over left, left over right squeezing inner thighs each time, making sure core is engaged to protect lower back Do 20-30 reps for 2-3 sets.
g e t aw ayf it n e s s . com HER HEALTH
19
HER Motivation
Excuse Busters Put an end to your excuses for not working out and eating healthy We’ve all heard them: the little messages in our heads that replay at times when we ar e feeling the most vulnerable. When we’re tired (some candy sounds really good right now); when we’re stressed (I just need to get my mind off of this work project for a few minutes so I think I’ll have a snack); when we’re busy (I just can’t add in even one more thing today…I’ll work out tomorrow). But today the Excuse Cycle ends! We have compiled some common excuses and ways you can eliminate these from your internal message center. EXCUSE: I’m SO stressed out; I NEED (fill in the naughty pleasure) to help me relax. Busted: There are plenty of NON-CALORIC stress busters. Try some deep breathing, yoga poses, chat with a friend, or take a quick walk outside. If these don’t work and you truly are hungry, have a snack or small meal with protein and carbs like some string cheese and a piece of fruit.
20 HER HEALTH
Excuse: I’ve been so good, I think I’ll treat myself with something sweet/salty. Busted: It’s great to reward yourself for accomplishments, but it doesn’t have to be with food. Make a list of activities or other things that you could do to that would really give you a payoff for those pounds lost. You might choose a massage, pedicure, a new book or magazine, or a day out with a friend. Excuse: I’m too busy to work out/eat healthy. Busted: You must make exercise a priority and stick to it. Women are busy. There is no rule that says you MUST complete one full hour, all at once, at the gym each day to see results. Instead, look at your daily activities and jot down ways you could sneak in fitness. Parking in a spot far from the grocery store entrance then walking briskly to the store counts as a couple minutes of exercise. Running around the house, as you’re doing chores, counts as exercise too.
h e r h e a lth m a g . c o m
Excuse: I’m too tired. Busted: Sleep, or the lack of it, is a vicious cycle. You don’t sleep enough so you lack energy the next day; you haven’t worked out because of your fatigue so you don’t sleep as well the next night; repeat. Break the cycle. Do whatever you have to do to fit in a workout, or several small workouts, into your day. Excuse: I don’t have enough money to join a gym. Busted: Most exercises can be done using your own body weight and things you already have around your house. Squats, lunges, pushups, and planks are some of the most effective exercises and they don’t require even one bit of equipment. Try putting some books in a backpack for resistance then go up and down stairs or step up onto a chair. If you have a cable TV provider with on demand services, check out the health and fitness section for some great workouts.
Excuse: I’m ALWAYS hungry! Busted: Are you sure it’s hunger? Thirst sometimes masks itself as hunger. Before you grab that snack, try consuming a full glass of water then wait 15 minutes. If you’re still feeling hungry then grab a healthy snack. Another rule of thumb: if you are truly hungry, then an apple will sound like a good snack to eat. If an apple doesn’t register on your hunger radar then you’re probably just craving comfort or boredom relief. If that’s the case then try one of the above mentioned tricks to get you over the craving hurdle.
These are only a few of the many excuses out there that hinder women from reaching their fitness potential. Your challenge is to discover your top 5 excuses by really tuning into those internal messages. Once you’ve got them, write them down and write one or two solutions under each one. Then hang it on your refrigerator and pantry doors. This will be a nice reminder for you to tell those little excuse messages to that they are busted!
Staying on Your Feet Easy Tips to Avoid Foot Injuries during Your Workouts! By Dr. Leslie Johnston, DPM www.TheTampaPodiatrist.com
I
n my office, my favorite patient to treat is the active, every day woman. Don’t get me wrong, I enjoy treating professional athletes, kids, and seniors as well. But the woman that commits time in her life to stay active while raising a family, going to school or working a full-time job is the patient I can relate to the most. Keeping her active is my job, and I take it very seriously! So here are some tips from me to help you keep your feet injury-free! • Stretching is key for athletes, who are naturally prone to developing tight hamstrings and Achilles tendons. Performing sustained stretching before, during, and after a work-out keeps the lower extremity muscles flexible andprevents injury. • If you have an injury, don’t push through your work-out! If you have footor ankle pain that persists for more than 3 days with use of standard home remedies, you should seek proper evaluation and treatment. Continuing exercise on an injured foot or ankle can cause major long term damage to the ligaments, tendons or bones in the foot.
• Quality running shoes and custom orthotics can make the difference between a good athlete and an excellent athlete. Wearing the proper shoes for your foot type is the cornerstone to keeping your foot healthy. However, sometimes a good shoe is not enough. Flat feet, high arches, arthritis, tendinitis can all cause different types of pain in the feet and ankles. In those cases custom orthotic provide additional stability and arch support for those that need it.
• Remember that concrete and asphalt are not your friends! Concrete and asphalt do not have the shock absorption that natural terrain allows. If you are exercising on harder surfaces, expect increased stress on the lower extremities and be aware of how your body is responding to it. Make sure you are in the right shoes for the right terrain. Remember a more supportive shoe or insert will provide more shock absorption, while a minimalist shoe does not.
YOU DESERVE HEEL PAIN RELIEF
!DVANCED ODIATRY Drs. Marc Katz & Leslie Johnston, DPM 508 S. Habana Ave., Ste. 200, Tampa 813-875-0555 www.TheTampaPodiatrist.com
Thermography is a non-invasive, painless screening technique that aids in the detection and monitoring of many types of diseases, for example breast disease, without radiation or compression.
Call 727-576-0100 for an appointment. For more information visit our website at www.greenpointthermography.com
g e t aw ayf it n e s s . com HER HEALTH
21
How women can make fitness a priority for both themselves and their families By Joe Vaughn, Assistant Strength Coach, Tampa Bay Buccaneers
W
hen a person hears the word “fitness,” they may become anxious. Some people think that anything labeled as physical fitness or exercise must be a rigorous activity that leaves the body sore and in pain. As a strength coach working with male and female athletes both at the collegiate and professional levels, I have made a career out of assessing and growing physical fitness. I have seen the positive effects exercise can have on every area of life, and that is why I’d like to share some tips about how women can set themselves up for success and come to really enjoy physical fitness. First, it is important to set a Goal. For example, many people choose to set a weight to achieve by a certain date, or a time in which to finish a 5K race. If you’re setting a large goal, break it down into several other smaller goals. Reaching each step along the way can help keep you motivated. Prioritizing your fitness is also important. Daily life can often push exercise out of the picture, but it’s important to view your fitness regime as something worthy of devoting an hour to. Try viewing your fitness routine as an
22 HER HEALTH
h e r h e a lth m a g . c o m
appointment scheduled into your day. By seeing your exercise as a block of time that can’t be touched, you will minimize the chance that something else pushes it aside. Analyze yourself and your family as if you were an outsider looking in. Look at the amount of fitness that your family is getting in every day, as well as the types and amounts of foods that are being consumed. This may help give a reality check and can illustrate how healthy your lifestyle is, regardless of any preconceived notions you have. Make
sure that your workouts are Engaging. Keep the workouts or activities fresh so that monotony doesn’t lead to burnout. Picking a day where different members of your family make the fitness schedule can help give everyone ownership and accountability. Exercise doesn’t have to be strictly regimented – try picking an activity that everyone can enjoy as a group, whether it’s riding bikes down Bayshore or trying your hand at kayaking and paddle boarding. The Tampa Bay area offers many innovative opportunities for your exercise routine.
Organic Recipes Modern Food with a Healthy Twist
Millet Tabbouleh
Ingredients ½ cup whole millet 1 tsp olive oil ½ tsp sea salt 1 ½ cup water ¾ cup diced tomatoes (preferably grape or Roma) ½ cup seeded, diced cucumber or zucchini ½ cup finely chopped Italian parsley 4-5 dates, chopped fine ¼ cup chopped walnuts ¼ cup freshly squeezed lemon juice 1/3 cup extra virgin olive oil ¼ teaspoon allspice Sea salt and fresh ground pepper to taste Pinch of cayenne Procedure 1. Place millet in a medium saucepan with 1 ½ cup of water, olive oil and sea salt. Bring to a boil, then turn down heat to simmer until cooked. Set aside to cool. 2. Combine all remaining ingredients in a large bowl and stir in millet to mix completely. Refrigerate overnight for full flavor.
Walnut Pesto
This is great over your favorite pasta, chicken or shrimp or grilled Tofu for the vegan eater! Ingredients 2 cups fresh basil loosely packed (1oz) 1 cup walnuts (1/4 lb) 1 large garlic clove (or 2 small) ¼ cup grated pecorino romano cheese (omit for vegan and substitute 1 tsp Nutritional Yeast) ½ cup first cold pressed olive oil 2 tbsp lemon juice 1 tsp water Pinch nutmeg Sea salt and fresh ground pepper to taste
Recipes by Chef Mary Skinner FineDine Organic Cuisine
Creamy Roasted Cauliflower Soup
Ingredients 1 head cauliflower cut into 1 1/2 “ florets 1 large leek quartered lengthwise 2-3 tablespoons olive oil enough to lightly coat vegetables 4-6 cups vegetable broth 1 bay leaf ¼ teaspoon marjoram 1/8 teaspoon smoked paprika (or sweet paprika) Pinch caraway seed Pinch cumin Salt and pepper to taste Optional 2-3 cloves roasted garlic Small potato cut into small dice Procedure 1. Lightly coat cauliflower florets and leeks (and whole peeled garlic cloves if desired) in olive oil and sprinkle lightly with salt. Place in oven on bake sheet and roast at 400 degrees F until they begin to turn slightly golden brown 2. While vegetables are roasting, bring vegetable broth to a simmer with the bay leaf. You can add diced potato here for added thickness. 3. When vegetables are ready, remove from over and transfer into the broth. 4. Add the marjoram and let simmer for approximately 35 mins. 5. Remove bay leaf and blend with immersion blender (or transfer to blender). 6. Once soup is smooth, add the paprika, caraway and cumin, salt and pepper to taste and return to simmer for about 10-15 more mins.
Procedure 1. Combine all ingredients except olive oil into a blender and blend on medium speed while slowly adding olive oil through lid stopping intermittently to stir. 2. Add kalamata olives or sundried tomatoes for extra punch! g e t aw ayf it n e s s . com HER HEALTH
23
nspiHER red
Inspired by HER recognizes amazing women who are survivors. We share their stories to inspire you.
by
Karen Mertes
Survivor. Fighter.
W
e proudly recognize Karen Mertes in our feature Inspired by HER. Overcoming permanent traumatic brain injury (TBI) following a collision in which she was hit by a drunk driver, Karen came back from her injury to create Fulfill Your Destiny, an organization that helps other TBI patients recover and move forward with their lives. Karen’s story begins in Shrewsbury, Massachusetts where she grew up. Her parents were from Germany and Karen always felt lucky to be born in the United States. This led her to serve her country as a young woman. Karen’s career with the military included being a Lieutenant Colonel in the United States Air Force, with a bachelor’s degree in mathematics and two master’s degrees in Business Administration and Cost Estimating & Analysis. In 2005 she was
24 HER HEALTH
transferred from Misawa Air Base in Japan to MacDill Air Force Base in Tampa, Florida. Karen’s future looked bright. On February 7, 2007, Karen’s automobile was struck by a drunk driver traveling in excess of 100 mph. The accident totaled both vehicles. Luckily, Karen survived but suffered serious bodily injury. Karen went into rehab and soon returned to work. Once back at work, she found that she could no longer perform the complex memory-driven cognitive tasks she could do before the collision. Karen eventually was diagnosed as suffering from a permanent traumatic brain injury (TBI), which affected certain parts of her brain. As Karen began to work to strengthen her memory through therapy and working with a number of organizations in Tampa Bay, she learned that this “hidden injury” had stolen the careers and lives of a significant number of people, many of whom were military who suffered TBI’s in our conflicts in Iraq and Afghanistan. She then vowed to help people suffering traumatic brain injuries, as well as other traumas, whose career and educational paths had been cut short. Her non-profit corporation Fulfill Your Destiny provides this help. As I met with Karen to learn more about her story, she shared with me her road
h e r h e a lth m a g . c o m
to recovery and how instrumental her husband Michael was during this process. The injuries from the crash had changed her personality. She and Michael joke now about the “old Karen” and the “new Karen” after the crash and she is thankful that he embraced the “new Karen.” In addition to having a caring and supportive husband, she found that getting back to basics served to facilitate her recovery. She worked at getting enough sleep and rest. She took care to eat well, drink plenty of water, exercised regularly and took a lot of walks outside. While Karen still has permanent injuries from the crash, she has learned to adapt to them. Karen is looking to the future and not the past. She says “I made a promise to God in that crash that if I were blessed enough to survive it, I would spend my life helping others.” Every day Karen delivers on that promise through Fulfill Your Destiny. Karen shares, “Fulfill Your Destiny is a call to action. I hope it will inspire others to be victorious against all odds, to prevail in their situations, to fulfill their destinies and thrive in their lives.” We are inspired by Karen and strive to make the impact that she has on other people’s lives. You can learn more about Fulfill Your Destiny on page 11. Visit www.fulfillherdestiny.com.
Karen was one of fifty women co-authors featured in the book 'Fearless Women Visions of a New World'. The book celebrates and honors women’s fearless accomplishments.
Keep things light hearted & always make time for fun! An outtake from our 2013 beach photoshoot.
HERHEALTH
FOUNDER AND EDITORIAL DIRECTOR Maria Walker EXECUTIVE ART DIRECTOR Lisa Ferrante CONTRIBUTING WRITERS Maria Walker Lauren Palm, CPT Janelle Morgan, CPT Chef Mary Skinner Leslie Johnston, DPM Go Red For Women, American Heart Association Joe Vaughn, Assistant Strength Coach Tampa Bay Buccaneers CONTRIBUTING PHOTOGRAPHERS Lisa Ferrante COVER PHOTO Cover feature is Julie Weintraub Photographer: Lisa Ferrante
HERHEALTHMAG.COM HER HEALTH Magazine is published by Getaway Fitness, Inc. 12157 W. Linebaugh Road #321, Tampa, FL 33626. herhealthmag@getawayfitness.com (p) 813.891.6600 (f) 813.200.2003 All rights reserved. Š Getaway Fitness, Inc. Reproduction in whole or in part without written permission is prohibited. Printed in the United States of America.
SERIOUS WORKOUTS
FOR WOMEN
WHO ARE SERIOUS
ABOUT FITNESS.
Are you up to the challenge?
Getaway Fitness Vacations St. Pete Beach, Florida
getawayfitness.com 888.818.0069