In Good Health Autumn 2012

Autumn 2012

In Good Health Sponsored by Koko FitClub to promote healthy living in our local community.

Building Health from the Inside Out Measuring Health with Body Comp Not into the Gym Scene?

Join the Club.

Good Nutrition Is a Lifestyle Choice

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Editor’s Note

Koko FitClub is proud to deliver In Good Health to our local community in cooperation with local physicians and health and fitness businesses. Every quarter we will deliver helpful tips from local experts and great offers from local health and fitness businesses to support your healthful journey. Like the services we offer to our members, this magazine is about things you can do for yourself and your busy family to look and feel great for the rest of your lives.

We are launching our first issue in celebration of our one-year anniversary of bringing Koko FitClub to South Dakota. Diane first experienced the Koko Smartrainer while working at the National Intramural Recreational Sports Association in Corvallis, OR in 2008. Ever since, we worked on bringing this remarkable, new, patented way to workout to South Dakota with the goal to make our community healthier and stronger.

Yours in good health,

Diane Knutson

Andrew Knutson

Editor, Publisher & Owner Owner Koko FitClub Rapid City Koko FitClub Rapid City

Contents: 5 6 8 10 12 14 15 16 17 18 20

How do you measure health?

Increasing LML with Exercise Welcome to the Club Koko’s Measure of Success Health from the Inside out Recovery is Key Take the Koko Challenge Use it or Lose it Your Nutrition Lifestyle Are you truly hungry?

New Foods for your Pantry

In Good Health Staff Editor in Chief

LORI GRANVILLE

Local Editor/Publisher

DIANE KNUTSON

Contributing Editors

DEBORAH DENOVA-BAKER MICHAEL WOOD BRIAN HOFFER CHRISTINE LAWICKI Design & Layout:

MATT FULLER Photography:

KELLY FITZSIMMONS

Contact Us

KOKO FITCLUB OF RAPID CITY

5312 SHERIDAN LAKE ROAD SUITE 105 sd.rapidcity@kokofitclub.com 605-719-3359

In Good Health is published by Koko FitClub of Rapid City. Koko is a registered trademark of Koko Fitness LLC. The information in this magazine is provided as a service to the community. It is not substitute for medical advice. Koko FitClub of Rapid City is not liable for errors appearing in advertisements beyond the cost of the space occupied by the error. The right is reserved to edit, reject or cut any copy without notice.

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The need to go deep; deep into the sea!

Every living cell in our body depends on a proper level of minerals. Minerals are needed for: composition of body fluids, formation of blood and bone, maintenance of healthy nerve function, and the regulation of muscle tone including the heart.

Today in our modern world, mineral deficiency is rampant. Our soils are depleted of mineral content needed to produce food with proper nutrients. Even if we eat a theoretically "balanced" diet we are at risk of severe mineral deficiencies.

So, if our food is so deficient, where do we go for these vital elements of health? We need to go

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deep! Sea veggies are not only the most abundant and versatile food in the world, but they also contain everything the body needs for optimal health including the most essential minerals. Historically, sea vegetables have been used for medicinal and antibiotic purposes and they are known to reduce cholesterol, prevent obesity, strengthen bones and teeth and improve digestion. They also contain many anti-aging properties.

Natural sources of minerals are always the best for contributing to good health. They need only to be absorbed and naturally chelated to do their work. Sea plants fulfill all of that and more!

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Organic gardening.

What is growing organically? It depends upon who you talk to. Some think it's synonymous with "hippy" while others believe it's a baby boomer fad. The simple answer is that organic gardeners only use animal or vegetable fertilizers rather than synthetics. It also means natural pest control devoid of industrial insecticides. In other words, using natural substances and beneficial insects to ward off pests instead of spraying the backyard and garden with pesticides and fertilizers in a can or bottle picked up from the hardware store or local garden center.

However, organic growing is much more than what we use and don't use. It is a philosophy that stresses increasing the natural health of the soil, choosing appropriate plants that are suited to your area, and working with nature to produce a healthy and productive garden.

We learned that chemical, industrial fertilizers are not needed and that judicious use of homemade composts, mulches, cover crops, and tilling under crop residues provide all the fertility necessary.

Being able to choose products without synthetic dyes and chemicals is also why being a Mary Kay consultant is so appealing. The new Botanical Skin Care line offers a way to achieve happy, healthy skin without added fragrances or dyes. The Botanical products clean without stripping essential elements and remove impurities as it revitalizes skin.

For More Information Contact:

Brenda Warren Mary Kay Sales Director

605–348–5165

www.marykay.com/bwarren2 2012 - Automne - Rapid City.indd 4

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How do you measure good health?

Think about the last time you went to the doctor for a checkup. What measurements did they take? Weight, blood pressure, pulse. Maybe they drew blood to check cholesterol. The doctor can compare your measurements to standards and advise you on what steps you can take to improve your overall health. They can prescribe medication or put you on a diet and exercise regimen to help get your numbers in check.

What about body composition?

Did your doctor ever tell you what percentage of your body is made up of lean muscle tissue versus fat? Probably not, because a good body composition scale is expensive and even for medical offices is difficult to come by. Body Mass Index is often used as a proxy for body composition but since it is just a simple ratio between height and weight which doesn’t account for age, gender or lean muscle level, it can be as misleading as the scale alone as a measure of your well-being.

What is lean muscle level?

The body is made up of skin, bone, muscles, connective tissues (ligaments and tendons), fluid…and fat. Lean muscle level (LML) measures the percentage of your body that is not fat.

It should be everyone’s goal without exception to build and maintain lean muscle tissue because it is what drives a healthy metabolism and energy level. It impacts our strength, agility and even our ability to fight disease. It is not an exaggeration to say that lean muscle tissue is the body’s fountain of youth. The higher the Lean Muscle Level (LML), the more calories our bodies will burn. In fact, pound for pound, muscle burns three and half times more calories than fat.

Now don’t panic because having more lean muscle tissue does not mean you have to look like a bodybuilder. With regular strength training, you can burn calories, reduce fat and increase lean muscle tissue without getting all bulked up.

Because lean muscle takes up less space than fat, you’ll have a sleeker, younger and more fit appearance.

Learn more in this issue about how you can increase, measure and protect your lean muscle level.

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Build, maintain & protect your lean muscle level. younger appearance. Also, muscle is more metabolically active so you burn calories at a higher rate.

So when your lean muscle level is high, you can consume more calories without gaining weight.

And if that isn’t good enough, a strenuous workout will not only burn calories during the workout but it will rev up your metabolism and cause your body to burn calories at a faster rate for the rest of the day.

As we age, we naturally lose muscle mass. The average American will lose 40% of lean muscle tissue between the ages of 25 and 65.

Besides the obvious changes this makes to our physical appearance, this loss of muscle causes our metabolism to slow down. This is why with absolutely no change to your diet, you suddenly start gaining weight in your 40’s and 50’s.

Strength training just 2–3 times per week is all you need to maintain your lean muscle level so that you look and feel years younger.

When it comes to looking younger, the secret of strength training is that muscle is denser than fat so it takes up less space in your body and will give you a leaner and 2012 - Automne - Rapid City.indd 6

Weight maintenance and a youthful appearance are great but strength training also has profound effects on your overall well being. Who wants to look young but feel old? Strength training will increase your energy and stamina, improve your flexibility and balance and minimize your chances of injury. It helps to maintain bone density and by strengthening your core, it will improve your posture and overall back health.

Benefits of strength training • Trim & Toned Appearance • Increased Strength & Stamina • Revved-up Metabolsim • Improved Flexibility • Fewer Aches, Pains & Injuries • Builds Bone Density

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Like strength training, getting better results from cardio exercise means breaking old habits.

Pounding away on a treadmill or an elliptical machine for an hour or more is not only boring and inefficient; it can also cause serious repetitive stress injuries and unnecessarily deplete your lean muscle tissue.

By contrast, “interval training” has been well-documented in numerous research studies to be more efficient for a variety of reasons. Like strength training, it burns more calories than steady state cardio both while you are doing it and for 24 hours after you are done. And it improves your cardiovascular conditioning much faster than steady state cardio, while protecting and increasing lean muscle level.

So what is interval training and how often should you do it? It is an exercise strategy that alternates periods of short intense anaerobic exercise with less-intense recovery periods.

A typical HIIT session should last about 15 minutes and not more than 20 minutes. It will start with a warm-up for a couple of minutes followed by alternative periods of high intensity and moderate intensity and ends with a cool down.

During the high intensity phases you should be working at 80–85% of your maximum capacity, during moderate phases near 70% and low intensity phases below 60%.

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While it is ok to do 15 minutes of HIIT daily, just 3 times per week is enough to deliver great results. Doing more than 20 minutes per day can actually be counter-productive.

ABOUT TABATA Tabata is one form of HIIT that was developed by Japanese scientist Dr. Izumi Tabata. His studies demonstrated that HIIT delivered dramatic improvements to both the cardiovascular and muscular systems compared to regular steady-rate routines. Tabata deploys a 2:1 work to rest ratio with 20 seconds of high intensity with 10 seconds of rest.

Michael Wood, CSCS, Chief Fitness Officer of Koko FitClub LLC is widely recognized as one the nation’s top fitness experts. Discover his personally designed fitness programs at a Koko FitClub near you and read more from Michael on his award winning blog at: michaelwoodspg.blogspot.com

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Welcome to the Club If you are one of those people who hates the idea of going to the gym, welcome to the club.

You can tell the moment you walk into a Koko FitClub that it is different. The spa-like setting is a dead giveaway. It doesn’t look or smell like a gym and as you look around, you’ll probably notice someone that looks a lot like you working hard at being healthier.

Then you’ll notice the Smartrainers. No, not the friendly staff member who greeted you as you entered; they are called FitCoaches. I’m talking about the large white machines that will soon become your personal trainer.

These Smartrainers deliver highly efficient “circuit-based” strength training. Rather than working one muscle at a time and resting between sets, Koko Smartraining™

works multiple muscle groups on every exercise and eliminates the “resting phase” by having you work opposing muscle groups during that time. And your whole routine is on just one machine.

Just plug in your personalized Koko Key, follow the instructions and in just 30 minutes, three times per week, you will be well on your way to building lean muscle tissue and a stronger, healthier you.

But Koko is more than just strength training. Koko also offers aerobic training with elliptical and treadmill programs designed to burn calories and build cardiovascular health in a minimal amount of time. With Koko Cardio interval training, the proper balance of work-out intensity and recovery in short durations is carefully manipulated in 15 minute sessions.

The result is that you get the same calorie burn of steady-state cardio, but in half the time. Your audio-based personal trainer, our own Chief Fitness Officer, Michael Wood, will motivate and keep you focused every step of the way.

No matter what your current fitness level, Koko provides a solution just for you because we customize everything. We assess your strength level and measure your range of motion at your first visit so every exercise you do on the Koko Smartrainer™ is customized to your ability. And then every month or so, we test you again so that the

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system keeps adapting as you make progress. We can actually measure your strength gain over time. The ability to track progress and show measurable results is just one of the ways that Koko is unique. The other thing you will notice right away is the vibe of the club.

The staff at Koko FitClub are extremely friendly.

They have been certified as Koko FitCoaches to train you on how to properly use the Koko Smartraining system. Don’t be surprised when you are greeted by name when you enter the club.

Koko FitClub is extremely affordable. For about the price of just one personal training session, you get a month’s worth of personal training at Koko.

And Koko is amazingly convenient too. Have you ever heard of personal training that doesn’t require an appointment? Well, here at Koko, no appointments are necessary.

Club hours vary from town to town but most clubs are staffed at least 60 hours per week and all offer after hours access so you can exercise when it’s convenient for you. Even the busiest people can find time for fitness at Koko. With over 100 locations in 27 states, Koko is sweeping the nation. Get in on the healthy ride and find a club near you.

Find a location near you at kokofitclub.com 2012 - Automne - Rapid City.indd 9

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Measuring Success at MyKokoFitClub.com At Koko, we believe measurement is critical to success in maintaining good health. It can help us to be more accountable. It can motivate and inspire us. In the case of Koko, it does both of those things, but more importantly it forms the foundation of our personal training system, feeding it with data to help customize and prescribe a program to your specific needs.

We are not talking about the kind of measurement where someone makes you get on a scale and tell everyone in the room how much you weigh. Our measurements are private and way more powerful.

We measure how strong you are and track your strength gains from month to month. We track how many Koko Points you have earned, calories burned, how often you work out and your Pace score. We even track your Q Score, our proprietary calculation of relative strength.

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We know that after 8 weeks the average member is 19% stronger, after 16 weeks they are 26% stronger and after 24 weeks they are 33% stronger. After a full year of sticking with a regimen of 3 strength sessions per week, the average member is 44% stronger.

You will probably want to print out a record of your workouts to share with your doctor at your next check-up so she/he understands why your vital medical statistics have improved so dramatically.

Track your path to success on your own, personal MyKokoFitClub web page.

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Introducing Koko FitCheck Coming soon to your Koko FitClub is Koko FitCheck, a new measurement tool that accurately calculates body composition using medical-grade, bio-impedance technology. It has been proven over many years to be a safe, fast and accurate method to measure body composition.

Before every workout, your measurements are captured using bio-impedance via four points of the body—both hands and both feet. You stand on the unit with bare feet and enter your age, gender and height. Grab on to the handles for just a few seconds while it captures your lean muscle level (LML) and then calculates your Koko eBMI or enhanced body mass index. This eBMI was developed exclusively by Koko FitClub to help our members track progress towards their fitness goals over time. It factors in your lean muscle level, age and gender into a more accurate indicator

of health and fitness. When you keep doing your strength sessions three times per week, while eating a proper diet, your eBMI will move into the Koko Zone in no time.

FitCheck is fast and discrete and helps us to deliver the most prescriptive and personalized training programs to our members. It will also arm you with ways to set and track your goals towards building a better, more fit body. Just login to your MyKokoFitClub.com web page to view your historical measurements and plot your course for success.

Access to FitCheck is provided complimentary to members and will be available in all Koko FitClub’s nationwide by December 2012.

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Building Health from the Inside Out

Is it possible to mine a healthy perspective even after a lifetime of unhealthy living? It is easy to see how people at the peak of ‘wellness’ can maintain a healthy mindset. Health encourages healthy actions. Healthy actions produce more health, which encourages...you guessed it, more healthy actions. It is a wonderful self-perpetuating circle of momentum, and everyone wants into that circle somehow. We want to look great; we want to feel great; and we want to stop pushing the boulder of motivation uphill with the masses. Try as we may, the strong, energetic attitude that seems to sprout organically from

that small minority can feel out of reach. We can feel stuck in the mind and body that time built. In a desperate bid, most people try to “do” something healthy in order to “be” someone healthy. From gym memberships to home equipment, DVDs to the latest food tracking app, most people are stuck on a “treadmill of trying” in order to see radically wonderful change. It’s no surprise that most of these well-intentioned actions will end in failure and disappointment…again. Old feelings win over new habits. So, is there a better approach? Before you throw in the gym towel, consider three strategies to cultivating a healthier mindset.

Health encourages healthy actions. Healthy actions produce more health, which encourages…you guessed it, more healthy actions.

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SET A LARGER “WHY” If fitting into your size 6 jeans again hasn’t moved you from the couch in four years, it might be time to examine your motivations. What emotion-evoking reason can you identify to get you up and at it again? Are your kids following your example? Are you approaching the age at which your father experienced his heart attack? Have you stopped feeling good about yourself? Identify exactly what you want, when you want it, how you plan to get there and, most importantly, why you need to be there. Write it all down, and visit it daily. If your “why” doesn’t completely eclipse your “why not,” it’s just not big enough.

ACT ‘AS IF’ UNTIL Psychologists tell us that our mindsets can be dramatically altered by way of adjusting physiology and behavior. We know that our mood has impact on our posture and movement. If you feel sad, you’re likely to move slowly, with your head lower and shoulders slumped forward. If you feel angry, your heart races quickly, your breathing quickens and your muscles tense. Want to be confident and upbeat? Raise your head, lift your chest, pull your shoulders back, breathe deeply and walk swiftly. Not only is this great exercise, but it’s a natural mood booster with no negative side effects. Experiment with this as you exercise too. Sit and stand tall and confident through 2012 - Automne - Rapid City.indd 13

each exercise, move quickly and eagerly from one exercise to the next. Smile! Mimic the movements of a bona fide health nut, and you will be surprised to realize how quickly the feelings become genuine. In other words, don’t act how you feel; act how you want to feel.

COMMIT TO SHOW UP The hardest part about getting it done is always getting started. Most people underestimate the devoted commitment upfront that is needed to make a change in life. Those same people overestimate how much effort it takes to keep a good habit going once it’s rolling. It might be harder than you think to get started, but it’s easier than you think to keep going. So, hold yourself accountable for showing up in the beginning. Set and keep appointments for at least 21 days. Get an accountability partner if you have to. Once the habit is set, the healthy task won’t seem as daunting. Invest the effort and commitment upfront, and then don’t look back. You’ll be happier and healthier from the inside out.

Former Beverly Hills trainer and fitness spokes-model, Deborah Denova-Baker is a certified wellness coach and co-owner of Koko FitClubs of Houma, Thibodaux and Baton Rouge with her husband, Paul Baker. Debbie is Editor-in-Chief of Louisiana FitLife magazine, an independent distributor and presenter for Lifevantage, mother of two and creator of the first “inner body fitness system,” The SuperBody Project.

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Effective exercise requires recovery.

Getting to a level of fitness can be a challenging and frustrating process with all the time demands that are placed on us.

How many times have you decided that it is time to get into shape and 10 days later you are injured. No matter what level of fitness you are, injuries can happen. Life happens. You need to stop feeling sorry for yourself and keep finding a way to stay in shape.

The key element to getting into shape is allowing the body to recover before you stress it again.

Giving your body time to adapt to training is critical for a long and successful training program.

It’s important to remember the three keys to success:

HYDRATION: Our body is over 60% water and we all need to balance our body 2012 - Automne - Rapid City.indd 14

fluids and electrolytes for proper nerve and muscle function. When you are properly hydrated, the chance of injury is diminished and you are able to carry on to the next workout.

SPACE: All athletes need to space out their high stress workouts. As a coach I would give at least 48 hours to elite athletes. As we age we may need more time between workouts. Give your body a chance to recover and rebuild and decrease the chance of injury.

For the average person, intense exercise more than three times per week is too much.

PROTEIN: What is the deal with all this protein talk? We all know that protein is the building block to muscle maintenance and growth. Make an 02/10/12 00:50

effort to have protein with every meal. Almost all whole foods contain protein. Some sources like animal products and soy are complete proteins containing all the amino acids necessary for optimal dietary needs. Vegetables and grains are incomplete and should be paired with one another to form a complete protein. For example, the classic Mexican dish of rice and beans is a perfect example of how to pair a grain and a legume to form a complete protein.

Eating proteins from a variety of plant and animal sources ensures your muscles are being constantly fed. Elite strength athletes need between 1.3 to 1.8 grams per 2 pounds of body weight per day.

We are not all elite athletes but we need to make sure that we are getting enough protein to support the muscles and prevent injury.

Get out there and own your fitness goal. If you are already fit and working out, be smart and give your body a chance to recover. If starting a routine, get out there and be consistent and smart.

Brian Hoffer is the President of Hoffer Sports Consulting.

He has 25 years experience coaching swimming at the Division 1 level.

E-mail him at: Brian@ HofferSportsConsulting.com

3x3x3 Challenge You know the old saying, there is no time like the present. Take the DAY Sun Mon Tues Wed Thu Fri Sat Koko 3x3x3 challenge and commit to making a healthy lifestyle change

for the next 3 weeks. Start with one small thing like reducing sugar TIME intake or exercising regularly. Do 3 strength sessions and 3 cardios per

3x3x3 Challenge

week for 3 weeks and get ready to change your life one habit at a time.

DAY

Sun

Mon

Tues

Wed

Thu

Fri

Sat

TIME

It takes about 3 weeks to form a habit. Make Koko your healthy new habit by scheduling 3 strength and 3 cardio per week for the next 3 weeks.

It takes about 3 weeks to form a habit. Make Koko your healthy new habit by scheduling 3 strength and 3 cardio per week for the next 3 weeks.

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Use it or lose it!

Studies prove that your brain never loses its ability to expand and grow.

The only limiting factor is what you choose to do to exercise that capacity. It doesn’t matter what you are learning, what matters is that you can keep the brain sharp by keeping it active – just exactly in the same way that you can keep your body young by keeping it active.

Did you ever wonder why you can remember some memories from your life vividly while the rest is a blur?

The brain has a sophisticated system that stores important information and deletes unnecessary information.

You can even give your memory a little boost by using a calendar or journal to write down important information that you need to know. When you free yourself from needing to remember these things, you actually free up your brain so it can remember something else.

SmartTeaser

Solving brain teasers is a proven way to keep your brain functioning at peak performance.

The left gear doesn’t move. The right gear rolls around it.

How many complete turns does the right gear make to go around the left gear once?

It’s not what it looks like.

The answer isn’t one!

See the back cover for the solution 2012 - Automne - Rapid City.indd 16

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Good Nutrition is a Lifestyle Choice The American lifestyle does not make it easy to stay trim and fit and healthy. Processed food is abundant, cheap, convenient and seemingly within arm’s reach all the time. Unfortunately most of the food we are eating is overloaded with sodium, sugar, fat and other chemicals and lacking in nutritional value. It is just about the perfect recipe for creating obesity –especially when coupled with a sedentary lifestyle.

Most of us don’t need to go on a diet. We need to make the lifestyle choice to stop eating refined, processed foods and take the little extra time to cook meals from whole ingredients.

To aid us, the U.S. Department of Agriculture (USDA) recently replaced the MyPyramid food guidelines with MyPlate as the official model to guide your healthy nutrition lifestyle. It offers a much simpler and more practical way to visualize the way to put together healthy meals for your family.

YOUR PLATE SHOULD INCLUDE: 50% FRUITS & VEGETABLES Fruits and vegetables are nutrient-dense, low in calories and high in fiber.

30% COMPLEX CARBOHYDRATES Avoid white, highly refined or processed foods and opt where possible for whole grains.

20% PROTEIN A quarter of your plate should be protein which should come from a variety of plant and animal sources.

QUICK TIPS: Fat is an imperative nutrient which helps make you feel satisfied, makes food taste good and aids in digestion. But use in moderation and avoid foods high in saturated fat and low in nutritional content—a.k.a. junk food.

Minimize sodium intake to less than 1500 milligrams per day. It is easy if you avoid processed foods and add salt to taste when you serve your meal rather than while you are cooking it.

For more information go to www.ChooseMyPlate.gov.

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Are you hungry or just addicted to food?

The average American eats too much processed food. It is not surprising because most processed food is scientifically engineered to be pleasing to our taste buds with high concentrations of salt, sugar, fat and other chemicals. And since taste buds acclimate to what we eat, the more processed food we eat, the more we crave it. Healthy, whole foods lose their appeal and our cravings for junk food grow.

And not only do our taste buds get addicted to these chemicals, too but many studies have shown changes in how the brain reacts to these chemicals too. It is really important to understand that having cravings is not the same as being hungry.

The good news is that taste buds generate every 24 hours and so in a matter of a few weeks, you can reset your taste buds and retrain your brain to eliminate your unhealthy cravings and enjoy the hunger satisfying taste of whole foods.

The first few days will be the hardest—just like kicking any addiction—so it’s important to have plenty of your favorite healthy alternatives on hand while you are making the transition so that hunger doesn’t hijack your re-training efforts. Before long, you will find that the more you eat fruits, vegetables and whole foods, the more you will crave them.

I started with breakfast. For as long as I can remember, I have had a 2012 - Automne - Rapid City.indd 18

couple of slices of toast and a cup of tea for breakfast. I have always struggled to eat enough fruits so my new breakfast is a small bowl of berries, a few walnuts and a sprinkling of my favorite granola or dry cereal. I go with about 2:1 berries to cereal. I don’t even use milk. Within a few days of this new breakfast, I have become addicted to it. When I wake up and find I’m out of raspberries because one of my kids chowed them all down for an afternoon snack, I feel really annoyed.

Well, l’m happy that my kids love fruit, but I’m annoyed that I have to fall back and eat toast.

I find this absolutely amazing. A twenty year habit of eating tea and toast for breakfast out the window after just a few days. The reason?

My body feels better when I eat a bowl of fruit. I’m more regular. I have more energy. I just feel better and that is hard to argue with. Pick one unhealthy thing that you crave and find a healthy substitute. You’ll be surprised what happens.

Lori Granville is a Marketing executive, a mother of three, co-owner of Koko FitClub of Acton and editor of In Good Health, where she shares information from her quest for good health.”

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Just say no to sugared drinks.

Would you sit down for a snack and eat a spoonful of sugar like this? A 12 ounce can of soda has 10 teaspoons or 20 cubes of sugar and 150 calories.

The AHA recommends 100 calories per day for women and 150 for men from sugar so think twice before cracking open your next can of soda.

There are virtually no nutrients in soda or sports drinks—just empty calories. About the only thing going for sugary drinks is that they have water in them.

So save the calories and the crash that will most certainly come from flushing so much sugar through your system so quickly and just drink water.

It will quench your thirst without impacting your waistline.

Satisfy your sweet tooth with fruit.

Fruit contains a lot of sugar. But it is also loaded with anti-oxidants, vitamins, minerals and a host of phyto-chemicals with disease fighting properties. Humans are one of only a couple of species that have a so-called sweet tooth that can distinguish the taste of sweetness.

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In our evolution this is believed to be to designed to attract us to the many benefits it offers. In addition to all the nutrients, fruit is loaded with fiber which helps maintain a good digestive balance and slows the absorption of the sugars into our bloodstream so that you don’t get the same energy highs and lows you can get with other sugars.

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New Foods to Add to Your Pantry.

Carboyhdrates often get a bad rap for being a contributing factor in the rise of obesity in America.

In reality, carbohydrates are a critical macronutrient and provide the human body with energy to live. But all carbs are not created equal and while it’s true that white bread, white rice and sweets should not be staples in your diet, there are a lot of really good carbs that should. Fruits, vegetables, and whole grains are what you need to reach for and Quinoa should be high on your list.

Quinoa, the so-called “Ancient Grain,” is actually a seed that comes from a plant in the same family as spinach. In addition to being a great source of unprocessed carbohydrates, like soy, quinoa is one of only a very few plant foods that contain a complete form of protein that has all of the essential amino acids. The nutritional value of Quiona is very high, and its is experiencing a resurgence in popularity. The United Nations has named 2013 the International Year of the Quiona.

A one cup serving contains 8 grams of protein and 5 grams of dietary fiber – compare this to 5 grams of protein and 4 grams of fiber in brown rice. It is also rich in iron, magnesium, calcium and essential fatty acids. The best thing about Quinoa is that it’s easy to prepare and tastes great –even the kids will love it. It’s a great substitute for rice or pasta and can be 2012 - Automne - Rapid City.indd 20

served hot or cold. You’ll find it near the rice in your grocery store.

QUINOA TABOULI SALAD INGREDIENTS: 1 cup water 1/2 cup uncooked quinoa 3/4 cup fresh parsley leaves 1/2 cup thinly sliced celery 1/2 cup thinly sliced green onions 1/2 cup cucumbers 1/2 cup finely chopped tomatoes 3 tablespoons fresh lemon juice 1 tablespoon olive oil 1 tablespoon honey 1/4 teaspoon salt & black pepper PREPARATION: 1. Bring water and quinoa to a boil in a medium saucepan.

Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Spoon into a bowl; fluff with a fork and let cool. Add parsley, celery, onions, cucumbers, tomatoes and any other vegetables you have on hand.

2. Whisk lemon juice, olive oil, honey, salt, and black pepper.

Add to quinoa mixture, and toss well. Enjoy.

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Dance as a Life Style Choice

Your Life Style is defined by the choices you make; to be Green, to be Healthy, to be Active in whatever interests you; your school, politics, community, church, or your local dance studio. Dancing is not just about the steps and music; it is a perfect combination of physical activity, mental stimulation and social interaction. How many other Life Style choices give us the opportunity to be healthy, wealthy and wise?

Mental:

• Dancing increases cognitive acuity at all ages.

• Dancing integrates kinesthetic, rational, musical and emotional processes simultaneously.

• Dancing stimulates one's mind and can help ward off Alzheimer's disease and other dementia.

Social:

• Dancing is recreational and entertaining.

It creates a social life for us, while affording us the opportunity to make new friends.

Friends help us grow, make us laugh and support us as we learn.

• Dancing is a sustainable exercise program for many because it is fun.

• Dancing increases our confidence, poise and sense of self (the same reasons we take our children to dance lessons).

Physical:

• Dancing improves cardiovascular function, muscle strength and tone, flexibility, balance, agility and coordination.

• Dancing burns anywhere from 5–10 calories per minute depending on speed and intensity. Country Two Step, Swing and Salsa burn more calories than a slow Waltz or Night Club Two Step.

• Dancing aids in lipid control, which raises our HDL (good cholesterol) and lowers our LDL (bad cholesterol).

• Dancing elevates our mood by raising our endorphin levels.

Wealthy - well maybe that's a stretch. It costs less to come to a group dance lesson then a couple beers after work and way less then dinner out or a game of golf. Private lessons are priced on par with what a personal trainer, massage therapist or a golf pro might charge.

A special offer to get you started! Don't know where to start? A private session with an instructor can introduce you to partner dancing and help you decide which dances you want to learn first, pick a dance for six weeks (includes weekly dance social) or try all that we have to offer (15 - 20 classes per week) for one month and decide for yourself.

Just mention this article to get:

• Private lesson for 2 - $65 • Six Week Series for 2 - $90 • One Month Unlimited Membership for 2 - $100

605-355-5188 2012 - Automne - Rapid City.indd 21

gottadancerapid.com 02/10/12 00:50

Healthy For Life Our budgets and schedules are tight and the quality of our food is often our first compromise. The next thing to go is physical play and activity. People in all walks of life have forgotten that their bodies and health are life’s most precious assets. We’ve become enslaved to food cravings and out-of-shape bodies.

1/3 of adults in North America are on some kind of diet. Studies show that 2/3 of the individuals who lose any weight on a diet gain that weight back within 1 year. A shocking 98% will return to their pre-diet weight within 2 years. In other words, diets are only successful 2% of the time.

Unfortunately, diets are a shortterm solution for a long-term problem.

I believe that our Online Healthy for Life Program is the answer to the obesity and diabetes epidemics and have three separate clinical trials to back it up. The studies show participants’ insulin levels dropped an average of nearly 50%. As their insulin levels dropped, their blood pressure, cholesterol, triglyceride levels, and blood 2012 - Automne - Rapid City.indd 22

sugars dropped. Individuals who complete the Program have lifetime success over 80% of the time. The reason that my patients have long-term success is because they learn to establish healthy lifestyles and continue them for the rest of their lives.

In my Online Healthy for Life Program, I will teach you to eat without spiking your blood sugar. You must also be involved in a modest, consistent exercise program. I also recommend that each participant of the Healthy for Life Program take high-quality, complete and balanced nutritional supplements for cellular nutrition. When you combine these healthy lifestyles, you have the best chance of improving insulin sensitivity.

Recently I have added a fourth aspect to my Healthy for Life Program. I now recommend that my patients consider using homeopathic drops shown to increase metabolism and decrease appetite, as it also improves insulin sensitivity.

Visit my web site at healthconceptsint.com/ slenderiix today to learn more.

—Ray Stand, M.D.

02/10/12 00:50

Roller Derby Nationals Congratulations to the Rushmore Rollerz for qualifying for Nationals!

The Rollerz will travel to Fresno, CA for Nationals in December.

The Rushmore Rollerz are the Western South Dakota's original Flat Track Derby League and were voted Volunteer Group of 2012 for Main Street Square! The Black Hills is a beautiful place to live, work, play

and skate. If you would like to help send them to Nationals please contact the team at 604-4318532. Donations can be sent to 4316 Avenue A Rapid City, SD 57703.

Go to facebook.com/ rushmorerollerz for more information. Thank You for supporting Local Roller Derby!

The Rushmore Rollerz is a 501(c)(3) nonprofit organization.

Congratulations on an exceptional, successful Zonta Expo!

I am proud to be a member! –Diane K.

Like us on facebook.com/ZontaCluboftheBlackHills

Visit www.zontacluboftheblackhills.org for details on +Zonta +Membership +Scholarships +Service Projects +Zonta Expo

Thanks to our advertisers: Advertiser Life Force Body Balance Gotta Dance Health Concepts Intl.

Koko FitClub Mary Kay

Website www.mylifeforce.net/saravix1 www.gottadancerapid.com www.healthconceptsint.com www.kokofitclub.com www.marykay.com/bwarren2

Page p. 3 p. 21 p. 22 p. 7 p. 4

ADVERTISING INQUIRIES: In Good Health is published quarterly and is mailed to approximately 11,000 households in the Rapid City community and local businesses.

Please contact Diane Knutson at 605-719-3359 for a media kit.

EDITORIAL INQUIRIES: We are interested in receiving articles from local health and fitness professionals and about local community fitness activities and local charitable events.

Please send letters, press releases, and article submissions to the editor at sd.rapidcity@kokofitclub.com.

2012 - Automne - Rapid City.indd 23

02/10/12 00:50

If you’re one of those people who hates the idea of going to the gym, welcome to the club!

Koko FitClub makes getting in shape simpler, faster and more enjoyable than you ever thought possible. You’re guided, tracked and measured at each session. No boredom, no wasted time, and no “gym scene.”

Save $50 off your join fee.

Celebrate our 1 year anniversary and get in the best shape of your life, 30 minutes at a time.

KOKO FITCLUB—RAPID CITY 5312 Sheridan Lake Road Suite 105 605-719-3359 2012 - Automne - Rapid City.indd 24

02/10/12 00:50