Meatless Monday

Happy Memorial Day! 

I'm pulling out the grill today but I'm still going meatless!  I'll be making Grilled Portobello Mushroom Sandwiches with Roasted Red Peppers.  Click here for the recipe.

How You Streakin'

How is your Nine Week Streak going?

I selected two things for my Nine Week Streak. I plan to drink at least 6 8oz glasses of water and do at least 10 minutes of core exercises for each day of the streak.  I did good until last night.  I forgot to do my core exercises! 

Rose

New Fitness DVDs

These fitness DVDs were purchased with funds raised from the Shape Up Challenge that ran from January through May, 2010.

Biggest Loser - The Workout

Cardio for Beginners

Pilates for Beginners

5 Day Fit Weight Loss

Stop by the library and check them out!

Blogging can help you reach your Shape Up goals

At first, blogging may see somewhat intimidating but it is actually very easy and it can be helpful in setting and achieving your Shape Up goals.

Here are five fantastic reasons why you should be blogging.

1. Blogging keeps you accountable. Hopefully you’re already keeping a food and fitness journal. Now take it a step further and start blogging. A blog is an online journal about you and your achievements and setbacks. And what better way to stay on track?  
2. Blogging helps you tap into your feelings. We all know that stress and emotions can influence what we eat and whether we exercise. Taking the time to sit down and write about your day and feelings can be healing. 
3. Blogging uncovers patterns. When you write about your successes and struggles you’ll start to notice trends. For example, many find that their motivation to work out wanes after a stressful day at work. Blogging about these issues is a great way to brainstorm, either on your own or with your readers, a way to overcome them.  
4. Blogging provides support. Getting is shape is a tough process. You need to remember that you are not the first or only person going through it. Blog about your problems or setbacks and you’ll find that many have experienced the same struggles and you’ll receive an outpouring of support.
5. Blogging celebrates your success. Reaching your goals, even the little ones, is great. Reaching your goals and being able to share your accomplishments and motivate others to continue on their journey is even better.

Your journey to a healthier lifestyle does not need to be traveled alone.  Join us here on the Shape Up blog or consider starting your own blog.  Blogging can provide you with feedback, ideas, support, and accountability!

Exercise with Joy

If you want more joy in your life, do whatever you're doing with more joy, even exercise.  The joy begins a cycle of joy, which produces more joy, which produces even more joy!

You don't have to do anything special or different...just do whatever you do with joy.  Could you imagine exercise becoming a joyous part of your day!?!?

Meatless Monday

What’s cookin?

I’ll be making Grilled Vegetable Wraps. Visit Vegetarian Times website at http://www.vegetariantimes.com/recipes/11241?section=165 to view the recipe.

What will you be making today? Please share your recipes!

Vitamin E

Vitamin E acts as an antioxidant that prevents premature reaction to oxygen in the body and the breakdown of many substances in the body. It neutralizes free radicals in the body that would otherwise cause damage to cells and tissue, while aiding in circulation, clotting, and healing. Some studies have even shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.


Most vegetable oils, wheat germ, soybean oil, raw seeds and nuts, egg yolk, whole grain products, beef liver, peanut butter, and unrefined cereal products are good sources of vitamin E.

Vitamin D – The Sunshine Vitamin

Doctors have known for years that vitamin D is good for bones, but now researchers are finding that vitamin D, often called the sunshine vitamin because your body produces it when exposed to the sun, may help ward off a whole host of illnesses, including cancer and heart disease. A team of Harvard scientists recently discovered that among 18,000 men they've been tracking since 1993, those with the highest blood levels of vitamin D were the least likely to have heart attacks, while those with the lowest levels had the highest risk. Other studies have found that increasing vitamin D intake reduces the risk of colorectal cancer, hip fractures, and tooth loss and significantly increases muscle strength.

Fortified milk and cereals, eggs, tuna, fish-liver oils, and sun exposure (doctors are recommending 10 to 15 minutes of sun exposure a few times a week) all help the body obtain vitamin D.

Vitamin C

Vitamin C is one of the safest and most effective nutrients, experts say. It may not be the cure for the common cold, Vitamin C does help to heal wounds, prevent cell damage, promote healthy gums and teeth, strengthen the immune system, and absorb iron. It also helps neutralize free-radicals in cells that promote aging, fight bacterial infections, and aid in the production of red blood cells.

All fruits and vegetables contain some amount of vitamin C. Foods that tend to be the highest sources of vitamin C include green peppers, citrus fruits and juices, strawberries, tomatoes, broccoli, turnip greens and other leafy greens, sweet and white potatoes, and cantaloupe.

Other excellent sources include papaya, mango, watermelon, brussel sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, blueberries, cranberries, and pineapples.

The Buzz About the B’s

The B-complex vitamins are actually a group of eight vitamins, which include thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body.

B1, known as thiamine, serves as a catalyst in carbohydrate metabolism and helps synthesize nerve-regulating substances. Rich food sources high in thiamine include liver, heart, and kidney meats, eggs, leafy green vegetables, nuts, legumes, berries, wheat germs, and enriched cereals.

B2, or riboflavin, helps metabolize fats, carbohydrates, and respiratory proteins. Riboflavins are abundant in mushrooms, milk, meat, liver, dark green vegetables, and enriched cereals, pasta, and bread.

B3, also known as niacin, helps release energy from nutrients. Food sources rich in niacin are chicken, salmon, tuna, liver, nuts, dried peas, enriched cereals, and dried beans.

B5, or Pantothenic acid, has a role in the metabolism of fats, carbohydrates, and proteins. It is most abundant in eggs, whole grain cereals, legumes, and meat, although it is found in some quantity in nearly every food.

Vitamin B6 helps the brain function at its peak and the body convert protein to usable energy. It is also needed for the production of red blood cells and antibodies. Meats, whole grain products, bananas, green leafy vegetables, pecans, green beans, avocadoes, eggs, and milk are excellent sources of B-6.

B7, also known as Biotin or vitamin H, helps form fatty acids and assists in the release of energy from carbohydrates. Good dietary sources of biotin include organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast.

B9, or folic acid, enables the body to form hemoglobin. Good food sources include leafy green vegetables, nuts, whole grains, legumes, and organ meets.

Vitamin B-12 works with folic acid to produce healthy red blood cells. It also plays key roles in maintaining health of the nervous system, absorption of foods, protein synthesis, carbohydrate and fat metabolism, and normal digestion. B12 can only be found in animal sources such as eggs, milk, fish, meat, and liver.

Remember to check with your doctor before beginning any vitamin regimen.

Vitamin A - the Natural Way

As well as being necessary to new cell growth, vitamin A helps fight infections, and is essential for healthy skin, good blood, strong bones and teeth. It also plays essential roles in the kidneys, bladder, lungs and membranes, as well as helping maintain good eyesight. Vitamin A also helps eyes adjust to changes in levels of light.

You'll find vitamin A in fish liver oils, liver, dairy products, carrots, cantaloupe, peaches, squash, tomatoes.  All green and yellow fruits and vegetables can fuel the body with vitamin A.

Don't rule out dark green leafy vegetables as they are excellent sources of beta carotene, which the body converts into vitamin A.

Up next - the B's

Vitamins, are they the best thing for you?

Do you take vitamins? If so, you are not alone. It is estimated that well over ten million US adults take vitamins and/or supplements.

Why do you take them? Most people take vitamins in the belief that they will prevent colds and flu or prevent chronic diseases, or they say it makes them feel healthier. But did you know that what is in your bottle and on the label is not strictly regulated?

There has been increasing evidence that vitamins and supplements may not provide the promised health benefits and in some cases could cause more harm than good. For example, the use of beta carotene by smokers increased the incidence of lung cancer. A recent study by the University of Washington found that the use of multivitamins, vitamin C, vitamin E, and folate (folic acid) did not reduce the risk of lung cancer.

On the other hand, history has proven that vitamins play a critical role in our health. Think of the discoveries in disease prevention such as vitamin C and scurvy and thiamine and beri beri. There are studies to support the use of folate prior to and during pregnancy in the prevention of defects in the developing fetus. 
So this may have you wondering if you really need those vitamins and supplements that are in your medicine cabinet. Are they doing what they should? Could they be harming your health? Are they even worth your money?

Are you eating a well balanced diet? If so, you may not need those vitamins and supplements.

Are you concerned about a chronic disease? If so, making changes in your diet and exercise habits, not smoking, and visiting your doctor for recommended screenings are more likely to benefit your overall health.

The best person to help you decide if you need vitamins and/or supplements is your doctor. Show him your food diary. Discuss your current state of health. Together, weigh the benefits and risks of vitamins and supplements for you.

Up next…Vitamin A

And the Shape Up Challenge Winner is...

Carol! With a weight loss percentage of 10.97% and a loss of 13.75 inches Carol is our Biggest Loser!

Jane came in second with a weight loss percentage of 6.9% and a loss of 15.5 inches!

Everyone participating in the challenge did great! Keep up the good work!

Meatless Monday

One day a week cut out meat.  Join the movement to reduce meat consumption 15% to help improve personal health and the health of our planet. 

Visit MeatlessMonday.com for more information and recipe ideas!

What will you be making this Monday?  Please share your recipes!

Could it be you?

Our very own 2010 Shape Up Challenge Biggest Loser will be revealed at our meeting on Saturday, May 15, 10:00 AM.

Plus, a surprise announcement! 

This is a meeting you won't want to miss!

Final Shape Up Meeting - May 15, 10:00 AM

Bring sure to bring the following items to the Shape Up Meeting

• Time Capsule that you filled out at the first meeting

• Measurement chart with current measurements

• Goals from the first meeting
We're on the last week of the Challenge!  Let's make it count!