"We are healthy and happy by nature.
We can be even more so by choice." - Darina Stoyanova

~ Live Well ~
Trinity Fitness

Smart Snacking

We all do it - - we grab a handful of this, or a handful of that, between meals because we’re a little hungry. Snacking is actually a great thing to do to curb hunger, increase concentration, or increase our energy levels, but only as long as you choose healthy nutritious foods and plan ahead.

Let’s take a look at how you can transform your fridge and pantry into a haven of healthy snacks that will keep you from eating an entire box of cookies at home, or a trip to the vending machine for chips or cookies when you get hungry at work!

Get Rid of The Temptation
Start by getting rid of the “bad” snacks from your kitchen. Toss or give away the cookies, chips, and the cheesecake. Get rid of those over-processed chicken nuggets and pizza bagels. It will be much easier to choose healthy snacks if you remove the temptation of high-fat and high-sugar snacks lurking in your cupboards. I don’t even purchase “bad” snacks at the grocery store to ensure that I am never tempted at home, but I understand that is not always possible for everyone.

I don’t mean to imply that you absolutely cannot ever have a candy bar or chips once in a blue moon, if you like them, but I will continue to encourage you to make more nutritious choices more often in your daily life.

Healthy Nutritious Snack Foods To Stock Up On

Now that you are staring at your partially empty pantry and fridge, it’s time to talk about what nutritious foods you should stock up on:

Simple Healthy Snack Ideas

- Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini may be served with a low-fat dip.
- Fresh fruit in season, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.
- Low fat Popcorn
- Almonds
- Oatmeal
- Lowfat quick breads and muffins, such as pumpkin, zucchini, banana or bran.
- Non-sugared cereals
- Snack mixes made with whole grain cereal.
- Low fat yogurt with fresh, frozen or canned fruit.
- Shakes with low fat milk or yogurt and fruit.
- Unsweetened fruit juices.

Prep These Healthy Nutritious Snack Foods
Having all that healthy food on hand still won’t do the trick if it’s not ready to eat when you want it. Here are some easy snacks that you can prepare ahead of time and store, so they are ready to munch on:

Cut Up Fruit and Veggies
You can have all sorts of veggies and fruit sitting in your fridge, but your family won’t grab it for a snack because it would involve peeling and cutting. Make the choice easy for everyone by cleaning and cutting up the fruit and veggies, and keep it in plastic containers ready to eat.

Trail Mix
Make your own trail mix from low sugar cereal, almonds and dried fruit. It’s a great snack to grab and go, or something to munch on while watching TV. Make a homemade batch and store it in an airtight container in your pantry.

Granola Bars
Unfortunately, most of the granola bars you buy in the grocery store are nothing but candy in a clever disguise. Homemade granola bars are a great snack alternative to boxed bars or cookies. They are sweet and crunchy, but when you make your own, you control the ingredients. Use whole grains and dried fruit, and keep the amount of sugar or honey you use on the low end for a healthy treat. Here is a great recipe!

Cooked Chicken Breast
Keep cut up cooked chicken breast in the fridge for a quick protein rich snack. You can make a quick chicken salad by adding a little low-fat mayonnaise and some raisins. Toss the chicken with a little lettuce for a quick salad, or wrap it with some fresh veggies in a tortilla. Make a fast chicken quesadilla with tortillas and low fat cheese.

All it takes is a little preparation and trying some new ideas to get yourself, and everyone in your family, eating more nutrition-rich snacks.

~ Live Well ~
Trinity Fitness
"Harmonizing your mind, body and soul for total Trinity Fitness"

You've asked for it!

66% of Trinity Fitness readers said they want more information on proper nutrition than any other topic (skin care, exercise, relationship advice), so I'm going to dedicate the rest of January to this very hot topic.

So, here's some valuable advice about what items to add to your grocery list and why:

KIWIFRUIT
Why does it belong in your cart: Ounce for ounce, kiwis are higher in vitamin C than any other fruit (yes, that includes the orange), with the exception of guava. If you’ve never tried a kiwi, it’s time to branch out. Obtaining enough vitamin C is critical for burning fat during exercise, according to a report in Nutrition & Metabolism. Vitamin C is involved in the production of carnitine, a compound crucial to fat oxidation. In the study, those people with marginal levels of vitamin C used significantly less fat for energy than those with an adequate amount in their blood. Thus, inadequate vitamin C in the diet may work against weight control. In addition, two medium kiwis — about 100 calories worth — provide more potassium than a medium banana.

How to select the best: Avoid bruises or wet spots. A kiwi that yields to gentle pressure provides the sweetest flavor. Ripen firmer kiwis in a paper bag for 2–3 days on the countertop, then refrigerate to retain freshness.

BERRIES
Why do they belong in your cart: Any berry is good for you: blueberries, raspberries, strawberries, cranberries, and more. Berries contain plenty of nutrients, including powerful antioxidants and vitamins that ward off cell damage and foster cell repair. Berries are also natural pain-relievers. The anthocyanins (beneficial plant compounds) in blueberries, raspberries and strawberries ease muscle aches. And since berries are bursting with water, they’re also relatively low in calories.

How to select the best: When possible, purchase locally grown berries and use within a day or two to prevent spoilage. Choose berries that are firm, bright and uniform in color. Refrigerate fresh berries immediately and wash them only when you’re ready to eat them.

CHICKEN
Why does it belong in your cart: Pure and simple, chicken is a low-fat source of high-quality protein that boasts a number of vitamins and minerals which contribute to peak energy levels, especially when increasing your exercise routine.

How to select the best: Fresh chicken should be in clean packages that are sealed tight and cold, while frozen chicken should be rock-solid to the touch. Look for products with no more than 7 grams of fat in a 3 ounce serving.

PORK TENDERLOIN
Why does it belong in your cart: With its juicy, flavorful texture, you’d think pork tenderloin was full of fat. It actually contains about the same amount of fat as a boneless, skinless chicken breast, according to recently released numbers by the United States Department of Agriculture (USDA). Pork is also a stellar source of niacin, one of the eight B vitamins that help break down the carbohydrates, fats and protein in food and convert it to energy your body can use. Niacin is also crucial in maintaining the health of your nervous system.

How to select the best: There’s very little waste when it comes to pork tenderloin, so choose a package according to the number of people eating - - figure about 4–6 ounces per person. Packages of tenderloin may be stored in the refrigerator for up to four days before cooking. Keep it longer by storing in the freezer for up to 6 months — just be sure each piece of meat is well wrapped.

SWEET POTATOES
Why do they belong in your cart: Sweet potatoes are a slow-digesting carbohydrate that stabilizes blood sugar levels — meaning more endurance, less hunger and less stored body fat. As a result, it’s a great pre-workout carbohydrate that provides a ton of potassium. Sweet potatoes also contain the most carotenoids of all vegetables. Carotenoids ward off cell damage from everyday metabolism and challenging physical activity.

How to select the best: Select medium-sized, firm sweet potatoes with no cracks or bruises on the skin. Store in a cool, dark, dry place, but do not refrigerate.

ROMAINE LETTUCE
Why does it belong in your cart: The darker green leaves of romaine do more to boost bone health than its iceberg cousin because they offer more vitamin K — about 41/2 times more — which is needed to make bone protein. Romaine also provides folate, a B vitamin you need to prevent a type of anemia that saps your energy and derails your workout routine. Just 1 cup of romaine supplies 75 mg of folate, nearly 25% of what women are required on a daily basis.

How to select the best: Pick brightly colored romaine with no tears or discoloration in the outer leaves. Just before eating, wash romaine with warm running water to gently remove dirt and debris.

COTTAGE CHEESE
Why does it belong in your cart: Cottage cheese is a top-notch source of protein that contains less calcium than yogurt but more protein.

How to select the best: Sodium is cottage cheese’s one drawback, so select a low sodium brand, if you can find it, one that contains about 50 mg of sodium per serving, a real bargain compared to the average 450 mg you find in regular low fat cottage cheese.

MILK
Why does it belong in your cart: Milk provides high-quality protein and calcium, but just so you know, it trumps yogurt in the vitamin D department. Obtaining enough vitamin D is linked to better lung function in adults, and it’s important for muscle growth and strength.

How to select the best: Skim milk is the best choice because you get the nutrient benefits without the fat.

FORTIFIED ORANGE JUICE
Why does it belong in your cart: If you’re going to drink juice, you might as well make the most of it. Orange juice with added calcium and vitamin D is the way to go. A glass of any orange juice earns you about half of the vitamin C you need every day. In a study published in the Annals of the Rheumatic Diseases, researchers followed 20,000 subjects who kept diet diaries. Those who consumed the fewest fruits, vegetables and vitamin C were 3 times more likely to develop inflamed joints than the subjects who consumed the highest amounts. Vitamin C also aids in the production of collagen, the connective tissue that holds together bones and joints.

How to select the best: Simply read the nutrition label and ingredients and choose orange juice fortified with vitamin D3 and a combination of calcium hydroxide, malic acid and citric acid, which are highly absorbable.

EGGS
Why do they belong in your cart: Egg protein is considered the gold standard because it provides all of the amino acids your body needs. Eggs are also filling, according to research published in the Journal of the American College of Nutrition. Those who ate an egg breakfast consumed an average of 164 fewer calories at lunch compared to a group who ate a bagel breakfast, even though both meals supplied the same number of calories. What’s even better, the egg eaters reportedly took in 400 fewer calories for the 36 hours after their egg meals.

How to select the best: Select a brand with at least 150 mg of DHA per egg. DHA or docosahexaenoic acid is an omega-3 fatty acid important for neural development. DHA is a major structural component of the brain as well as the most abundant fatty acids in the brain. It plays a vital role in the development of the central nervous system and retinal function.

OATMEAL
Why does it belong in your cart: Oatmeal is rich in fiber, filling you up for relatively few calories. Most instant varieties are fortified with iron, necessary for making red blood cells that carry oxygen to working muscles. A whole grain, oatmeal is naturally rich in the mineral manganese, which is required for strong bones as well as amino-acid and carbohydrate metabolism. Just one packet of instant oatmeal supplies nearly all the manganese you need per day.

How to select the best: Most instant oatmeal is loaded with sugar, which increases your daily calorie count. Choose oatmeal that contains no more than 160 calories, 7 grams of protein and 6 grams of fiber.

OLIVE OIL
Why does it belong in your cart: Olive oil contains monounsaturated fat, which can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or "bad") cholesterol levels in your blood. According to the Food and Drug Administration (FDA), consuming about 2 tablespoons of olive oil each day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats (especially when cooking) rather than just adding more olive oil to your diet.

How to select the best: All types of olive oil provide monounsaturated fat, but "extra-virgin" or "virgin" olive oils are the least processed forms. As a result, they contain the highest levels of polyphenols, a powerful antioxidant.

If you have any questions about items you regularly buy, please email me. I want the best for you!!

HAPPY SHOPPING!

~ Live Well ~
Trinity Fitness
"Harmonizing your mind, body and soul for total Trinity Fitness"

A little motivation from one of America's finest!

I'm taking a different spin today and simply providing some motivational words from one of America's best:

"Leaders aren't born, they are made. And they are made just like anything else, through hard work. And that's the price we'll have to pay to achieve that goal, or any goal."

"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."

"The spirit, the will to win, and the will to excel, are the things that endure. These qualities are so much more important than the events that occur."

"Once a man has made a commitment to a way of life, he puts the greatest strength in the world behind him. It's something we call heart power. Once a man has made this commitment, nothing will stop him short of success."

"It's not whether you get knocked down; it's whether you get up."

~ ~ Vincent Thomas Lombardi ~ ~

Dedicated, determined, strong, relentless . . . these are the adjectives used to describe people with passion no matter what their goal may be. You may not be a football fan, but there's no denying Vince Lombardi's dedication, to his sport, and to his men!! May it rub off on you . . .

~ Live Well ~

Trinity Fitness

"Intellectual growth should commence at birth and cease only at death." -- Albert Einstein

It is just as important to exercise your brain as it is to exercise your body. Our brains are composed of different areas and functions, and we can strengthen them through mental exercise - or they can get atrophied for lack of practice. The benefits of challenging our brains are both short-term (improved concentration and memory, sustained mental clarity under stressful situations...), and long-term (creation of a "brain reserve" that helps protect us against potential problems, such as Alzheimer's).

In an interview, Dr. James Zull, Professor of Biology and Biochemistry at Case Western University, says it best: “Learning is critical at all ages, not only in the school environment. We have brains precisely in order to be able to learn, to adapt to new environments. This is essential throughout life, not just in school. We now know that every brain can change, at any age. There is really no upper limit on learning since the brain neurons seem to be capable of growing new connections whenever they are used repeatedly. I think all of us need to develop the capacity to self-motivate ourselves. One way to do that is to search for those meaningful contact points and bridges, between what we want to learn and what we already know. When we do so, we are cultivating our own neuronal networks. We become our own gardeners.”

So I’ve put together a list of some fantastic websites that will do just that – expand your mind, cultivate neuronal networks, and challenge you!!

Take an IQ (Intelligence Quotient) Test, and read more about what Intelligence Quotient means and how it's measured.

Visit brain teasers. You can browse various teaser topics on the left-hand side, such as riddles, optical illusions, mystery teasers, science teasers, and a whole lot more.

http://www.scientificpsychic.com/mind/mind1.html is full of word problems that engage your problem-solving skills and require a combination of world knowledge, mathematics, common sense, logic, and science.

Some of these websites are for children, but we should continue to sharpen our minds no matter what age we are:
http://kids.niehs.nih.gov/braintpics.htm
http://www.brainbashers.com/puzzles.asp
http://www.puzz.com/
http://www.gamesforthebrain.com/

This website boasts a slogan: "World’s First and Best Virtual Mental Gymnasium", and I found it extremely informative, but it will cost you to join.

Or may I suggest signing up to receive a “Word of the Day” from Merriam-Webster online dictionary to expand your vocabulary.

Please keep in mind (no pun intended), however, that continuous effort -- not strength or intelligence -- is the real key to unlocking your potential!

~ Live Well ~
Trinity Fitness
“Harmonizing your mind, body & soul for total Trinity Fitness”

Paper or plastic?

You make choices every day - - cash or charge, coffee or tea, ABC or NBC - - and most of these choices are easy. That is, you know what's best for you. (Tea, definitely tea.) But go out to eat or take a stroll down any aisle in the grocery store, and suddenly simple choices disappear. Is a reduced-fat food truly a better option than its full-fat counterpart? Are vegetarian products more healthful than non-vegetarian versions? Having so many seemingly healthy choices makes it difficult to know for sure which foods are best for you.

Since I’m unable to join you when you head to the grocery store or to a restaurant, I've put together a list of popular food items, followed by its healthy counterpart. It’s real easy to see why one is better than the other when you compare them side-by-side.

BURRITO
Eat this: Amy’s Black Bean Vegetable Burrito
Per Burrito: 280 calories, 8 g fat (1 g saturated), 580 mg sodium, 44 g carbohydrates, 4 g fiber, 9 g protein

NOT that: Taco Bell Bean Burrito
Per Burrito: 340 calories, 9 g fat, (3.5 g saturated), 1,190 mg sodium, 54 g carbohydrates, 8 g fiber, 13 g protein

CHINESE
Eat this: Chicken & Broccoli
Per 10 oz serving: 310 calories, 12 g fat (2.5 g saturated), 2,230 mg sodium, 13 g carbohydrates, 2 g fiber, 35 g protein

NOT that: General Tso’s Chicken
Per 10 oz serving: 560 calories, 32 g fat, (3 g saturated), 1,650 mg sodium, 43 g carbohydrates, 1 g fiber, 21 g protein

NOTE: Be stingy with the soy sauce, however, on the Chicken & Broccoli - - it already packs enough sodium for an entire day.

HOT DOG
Eat this: Applegate Farms Organic Turkey Hot Dogs
Per Dog: 80 calories, 6 g fat, (2 g saturated), 350 mg sodium, 0 carbohydrates, 0 g fiber, 6 g protein

NOT that: Ball Park Beef Frank
Per Dog: 180 calories, 16 g fat (6 g saturated), 560 mg sodium, 3 g carbohydrates, 0 g fiber, 6 g protein

PIZZA
Eat this: Pizza Hut Medium Thin N Crispy 12-inch pizza with sauce, cheese, Grilled Chicken, Green Pepper, Mushroom, Red Onion & Tomatoes
Per slice: 180 calories, 6 g fat (3 g saturated), 540 mg sodium, 22 g carbohydrates, 1 g fiber, 10 g protein

NOT that: Pizza Hut Medium Pan Supreme
Per Slice: 310 calories, 16 g fat (6 g saturated), 720 mg sodium, 28 g carbohydrates, 2 g fiber, 13 g protein

BURGER
Eat this: 1 fresh all-white meat turkey burger
Per burger (uncooked): 130 calories, 5 g fat (0 g saturated), 55 mg sodium, 0 g carbohydrates, 0 g fiber, 28 g protein

NOT that: 1 frozen Bubba burger
Per burger (uncooked): 420 calories, 36 g fat (21 g saturated), 85 mg sodium, 0 g carbohydrates, 0 g fiber, 23 g protein

CHICKEN WINGS
Eat this: Morningstar Farms Buffalo Wings
Per 5 wings: 200 calories, 9 g fat (1 g saturated), 790 mg sodium, 19 g carbohydrates, 3 g fiber, 11 g protein

NOT that: Chili’s Grill Wings Over Buffalo with Dressing
Per 5 wings: 670 calories, 59 g fat (13 g saturated), 1,445 mg sodium, 2 g carbohydrates, 0 g fiber, 34 g protein

Just remember that even when you've filled your cart with the best choices possible, you'll still be faced with one final question: Paper or plastic?

If you have any questions or concerns about something you eat on a regular basis, please email me. I’m happy to work with you to find healthier alternatives.

Happy Eating!

~ Live Well ~
Trinity Fitness
“Harmonizing your mind, body & soul for total Trinity Fitness”

Work in Progress

My personal trainer and group fitness instructor certification study materials are currently en route to me as of this writing! I'm nervous and excited to begin this new journey. This is all part of my goal of becoming your "one-stop shop" for health and fitness information. However, I consider myself, just like you, to be a constant work in progress. I receive many magazines about health, body + soul, fitness, food (you name it, it comes to my door) because I want to be constantly aware of what the industry is saying so I can bring you the latest news and tips on how to live a healthy, happy life. I thank you for walking this journey with me.

I will return tomorrow with a blog about making the right food choices when faced with temptation!! You'll be surprised about what read . . .

Until then,
~ Live Well ~
Trinity Fitness

You are what you think!

As further encouragement for you, and a follow up to my post of January 9, research proves over and over again that it is true, that we are in control of our happiness. Only 10% of life circumstances effects how we feel. Please view The Myths of Happiness video as seen on Good Morning America this morning.

I will continue to encourage you to start making small changes in your life to do what makes you happy within, because in the end it's not what you did, or who you know, it's how you lived!!

~ Live Well ~
Trinity Fitness
"Harmonizing your mind, body and soul for total Trinity Fitness"

Food for thought

1. Loving acts begin at home, but the effects ripple infinitely outward.

2. Each transition is an opportunity to look at who you are, and where you're headed.

3. Walk a little every day.

4. Let go of what you don't need; it will create space for what you want.

5. The desire for change shows up in your body, as well as your thoughts. Pay attention.

6. Good food that serves you in the short term will sustain you in the long run.

7. A healthy life stems from better choices.

8. Help others because they need it, not because you need to provide it.

9. Giving is the key to a happier, healthier life.

10. Teach what you know, and you'll discover what you're ready to learn.

From the September 2007 edition of Body + Soul Magazine.

~ Live Well ~
Trinity Fitness

“Nurture your mind with great thoughts, for you will never go any higher than you think.” - Benjamin Disraeli

We can be our worst enemies sometimes. We have so many things to deal with every day and we always seem to put another person or a job-related goal ahead of ourselves. If you aren't taking care of yourself, then you're not going to be good to anyone or anything that you're trying to accomplish.

A few people in my life are struggling right now with the way they talk to themselves. We can forgive others for small mistakes, sometimes even big mistakes, but often cannot forgive ourselves. You scrutinize every aspect of your behaviour, what you said, the way you said it, what you did and how you did it, and kick yourself for saying or doing the wrong thing in the worst possible way. You run those mortifying stories over and over in your head. You ruminate and now you're stressed out. I know you understand what I'm speaking of because we all deal with it every day. But can you honestly tell me what positive outcome can come out of that negative internal conversation?

In today's day and age, we have so many things we need to be aware of: the health of our marriage, raising children, performing well at work, eating right, taking care of our parents, maintaining friendships, laundry, finding time to exercise . . . and on and on. The list can be overwhelming. I want to encourage you treat yourself with kindness by maintaining a positive conversation in your mind. You deserve it! When a negative conversation begins in your head, stop! Ask yourself how you could look at it at that moment in a more positive way. You owe it to yourself! The conversation upstairs in your mind is the key to the outcome of everything else in your life.

I encourage you to:

~ Give yourself a break. Cut yourself some slack.

~ Remind yourself that you're only human and mistakes are part of life.

~ Ask yourself, how significant is this anways?

~ Maintain perspective.

~ Make sure you have some way of celebrating small moments.

~ When an emotion comes up, don't put a story with it. Stories can range from “Poor me” to “Why bother?” to “No one wants me” to “These idiots always screw everything up!” to “I’ll never get this right!”. Just acknowledge the emotion and move on with a plan of action to deal with it.

~ Treat yourself as you treat others.

~ Acknowledge your accomplishments and praise yourself. You've earned it!

I encourage you to be more gentle with yourself in 2008. Become your biggest cheerleader, begin to recognize your own emotions as choices, and watch how you grow.

~ Live Well ~
Trinity Fitness
"Harmonizing your mind, body and soul for total Trinity Fitness"


“You have been criticizing yourself for years, and it hasn't worked. Try approving of yourself and see what happens.” — Louise L. Hay

Yet another reason (and another and another) to eat your vegetables!

Just published today is all the reason you need to make serious changes in the choices you make everyday: Four health changes can prolong life 14 years .

Here is another website that gives you multiple reasons for eating a more nutritious diet.

Followed by a website that helps you coordinate it all, including downloadable charts for ease of reference. I find their "Antioxidant-Packed Foods" chart and the "Grocery List" to be extremely helpful when I am heading to the grocery store. It's one thing to say "I know" when someone like me is telling you to consume healthier foods, but it's another to take the actions necessary to lead your family to a healthier way of life.

Trinity Fitness is your partner in leading you to action!

Fight winter viruses with a healthy immune system

I apologize to my readers for being absent for a few days. Unfortunately, I've come down with a really bad cold. Although I do my best to maintain a balanced and healthy life, sometimes it's just inevitable that we're going to get sick. So it seemed appropriate for Trinity Fitness to write about the rhinovirus and influenza and how to prevent the onset/duration of either.

The Difference Between the Flu and a Cold

The flu and a cold are respiratory illnesses, so it can be hard to tell the difference. However, they are caused by different viruses. The flu affects your total respiratory system, including the throat, nose, bronchial tubes and lungs. A cold is an upper respiratory infection affecting the nose and throat.

Flu symptoms are usually worse than those of a cold and can include fever, aches and pains, chills and a cough. The symptoms are usually worse during the first three to four days. Recovery can take up to ten days, and you may feel tired for several weeks after its initial onsest.

What Can You Do to Prevent the Flu and/or a Cold

I take a more natural approach to health, even when I come down with a cold. I’m not one to take over-the-counter medicine. I prefer to prevent and treat myself naturally, and I encourage you do the same. Obviously, sometimes symptoms are so bad that we do not have a choice, but I am more natural by nature as I prefer to allow my body to fight and defend on its own than with a pill. You will see this more and more as you read my blogs.

First, you can boost your immunity. You may not be able to stop the flu, but a healthy immune system can make the symptoms less severe and even shorten the life of a cold. Although there is no scientific evidence that they work, many people use supplements, such as Echinacea, to prevent colds and the flu. We also know that eating fruits and vegetables high in vitamin C will help to keep your immune system strong. Your immune system is what protects you from viral infections, and what you eat has a major impact on your immune system’s ability to defend itself. The reason that fruits and veggies do a better job of keeping your immune system ready is because they also contain vitamins A and E, as well as the flavonoids that work alongside vitamin C to keep your immune system and your whole body healthy. A, C and E are essential antioxidants that help fight free radicals. Free radicals are unstable, highly reactive, incomplete substances in our body that steal from other stable atoms in our body making the stable atoms vulnerable to chemical changes; therefore, vulnerable to viruses.

Make sure fruits and vegetables are a part of every meal. You can add berries or banana slices to your whole grain cereal/oatmeal in the morning and add a glass of 100% orange or grapefruit juice. Pack a bunch of grapes or an apple with your sandwich for lunch, and be sure to top that sandwich with tomato slices, avocado, sprouts and/or lettuce. Begin dinner with a salad or vegetable soup, or serve a large salad as a meal. Always keep a bowl of oranges, apples and bananas on your counter to take with you as quick snacks.

And while you want to focus on increasing the amount of fruits and vegetables you consume, don't forget to choose other healthy foods to supply nutrients your immune system needs. A healthy balanced diet with lean meats, fish, poultry, low-fat dairy, legumes, whole grains, nuts and seeds provides your body with all of the nutrients you need for general health. A healthy body means a healthier immune system.

In addition, proteins such as lean meats, dairy, eggs and legumes are especially important because they supply the body with amino acids, which are the building blocks of your immune system. Lean meats also contain iron and zinc, and deficiencies of these minerals can depress your immune system.

And of course, I can’t stress enough that avoiding unhealthy food is important too. Stay away from excess sugar and unhealthy fats. I will blog soon on how to appropriately read nutrition labels, and I will help you understand what is considered “excess” sugar and which fats are unhealthy.

In addition to a proper diet for preventing the onset or duration of a cold or the flu, other things to keep in mind are:

Wash your Hands
I know this is elementary, but washing your hands is a great way to cut down on unwanted germs. Wash all of the skin surfaces, including the back of the hands, wrists and around your fingernails. Rub your soapy hands together for about 20 seconds.

Avoid close contact with people with the flu or a cold
Obviously, this is not always possible, but do your best to avoid those individuals you know have a virus.

Get enough rest
Rest is essential to maintaining a healthy lifestyle and immune system. You’re no good to anyone if you don’t listen to your body and rest when you can.

Eat right - - not just the right foods
Focus on getting at least three meals per day. Appetite is somewhat suppressed when we are sick, so although I would prefer to have all of us to eat five small meals a day, when we’re sick we really don’t feel like eating. I want you to eat at least three meals per day involving fruits and vegetables. It is important to get enough nutrients from the foods you eat while you are recuperating. You may not be exerting much energy, but your body is working hard to get better. It is also important to prevent dehydration. Drink fluids throughout the day such as water and 100% juices. If you’re tired of plain water then add a splash of juice to water or seltzer for a little variety.

While prevention is obviously essential, we cannot always prevent the onset of a cold or flu. Click here to read more about symptoms and how to care for yourself in the event you do catch a cold or come down with the flu. Please note that every self-care advice on that website, for all of the listed symptoms, is to get plenty of rest. I encourage all of you to heed that advice on a regular basis in order live healthier, happier lives every day.

This is not meant to be medical advice in any way, so if you are suffering and unsure of your symptoms, then I would consult with your physician as soon as possible.

I hope you have avoided getting sick this season, and if you are sick, I hope you appreciated this blog. As for myself, I am off to buy another box of tissue.

Until next time,

~ Live Well ~
Trinity Fitness

“By learning to the control the body, we learn to control the mind.” Sri K. Pattabhi Jois

Imagine a sport that strengthens your muscles, increases your flexibility, centers your thoughts, and relaxes and calms you - - that sport is Yoga! It is not easy and I know some people balk at it because you’re not running around competing against another opponent like so many Americans are used to. In yoga, the only opponent is you.

My first experience with yoga was back in 2001 when I was training for a marathon. I was running four days a week and putting serious mileage on my legs. I was looking for an activity to blend in with my training, but not hinder it. I began attending a Vinyasa yoga class every Monday night. It was the best decision of my life and one of the best hours I spent each week. Yoga was the perfect compliment to my running routine because it increased my flexibility, it slowed me down, it was a challenge of a different kind and for the last fifteen minutes of each class, during savasana, I was able to meditate and listen to my body. I spent the next few years practicing yoga and exploring the different types of yoga. Believe me, it can be confusing. I decided I wanted to learn more about it so I attended a Yoga Shala - - a teacher training program so I could not only practice, but so I could teach it to others.

I’d like to take a few minutes and educate you, in a minor way, about this wonderfully challenging sport, for those of you who may not know much about it but would like to know more:

The earliest written record of yoga, and one of the oldest texts in existence, is believed to be written by Patanjali, an Indian yogic sage who lived somewhere between 2,000 and 2,500 years ago. Patanjali is credited with writing the Yoga Sutras (sutra means "thread" in Sanskrit), which are the principles, philosophy, and practices of yoga that are still followed today.

Yoga focuses on the mind by teaching you to concentrate on specific parts of the body. For instance, the instructor may ask you to focus deeply on your spine, or let your mind go (which is difficult to do at first but becomes easier the more you do it, hence the need to “practice”) and have your body sink into the floor. This moment brings awareness and keeps the mind-body connection sharp. When you’re calm and focused, there isn’t a lot of time for external chatter (like worrying about what you're going to have for dinner or the sale pitch you're preparing for). Instead, the focus is internal, between your mind and your body.

Yoga uses controlled breathing as a way to merge the mind, body, and spirit, which is why I love it so much. The breathing techniques are called pranayamas; prana means energy or life force, and yama means social ethics. Yogis believe that controlled breathing will control the energy in your body. As I mentioned above, it is this pause when I am controlling my breath that helps me to focus on my muscles that are working, and at the end of the class during savasana, it slows down my heart rate, calms my mind, and leads to a deep, inner calm and sense of relaxation.

What can you expect at a yoga studio/class?
There is usually an area to hang your coat and leave your socks & shoes. It is typically very quiet in a yoga studio, so please keep that in mind when you enter. Yogis take the ambiance of a studio very seriously.

You can expect to pay $10-$20 per session, which makes it affordable to try. If you decide you like it (and you will), studios will have multiple session packages for purchase.

The class will last about 75 minutes. There is a 15-20 minute period of breathing, chanting (although not in every class), and a warm up (it varies by type of yoga and the instructor), followed by the asanas (poses) and then 15-20 minutes of relaxation (savasana) at the end.

What equipment is needed for yoga?
A yoga mat is essential for any type of yoga practice, however, most studios will have mats on hand for you to use. If you are not comfortable placing your bare feet on a used mat, then I would recommend you bring your own. A yoga mat will run anywhere from $12 to $25.

What should be worn during yoga?
Any clothing that is unrestrictive will do the trick. Tank tops, T-shirts, leggings or shorts will do the trick. You will be bending, twisting, and possibly be upside down, so wear clothing that won't expose more of you than you’re comfortable with. You can expect to be without shoes or socks during the session, although you might want socks handy for savasana at the end if your feet get cold.

Where can you try yoga?
Yoga centers are popping up all over the place. According to IDEA and the North American Studio Alliance, the number of facilities offering yoga as a class has risen from 31% in 1996 to 85% in 2002. Check the following Web site to locate a class near you: http://www.yogafinder.com/.

Some types of Yoga

If your local gym offers a yoga class, but does not specify what type it is, it is probably a class that encompasses the most basic yoga poses and breathing techniques.

Hatha - If a class is described as a Hatha style class, it is probably going to be slow-paced and gentle and provide a good introduction to the basic yoga poses.

Vinyasa - A Vinyasa class will typically start with a number of Sun Salutations to warm up the body for more intense stretching that's done at the end of class. A Sun Salutation is a series of poses done in succession so that one pose flows into the next.

Ashtanga - Ashtanga, meaning "eight limbs" in Sanskrit, is a fast-paced, intense style of yoga made very popular by Madonna. You will sweat in this class!! A series of poses is performed, always in the same order. Ashtanga practice is very physically demanding because of the constant movement from one pose to the next. In yoga terminology, this movement is called flow. Ashtanga is also the inspiration for what is often called Power Yoga. If a class is described as Power Yoga, it will be based on the flowing style of Ashtanga, but not necessarily keep to the strict set of Ashtanga poses. “This Yogamethod is for everyone – except lazy people.” Sri K. Pattabhi Jois

Iyengar - Based on the teachings of the yogi B.K.S Iyengar, this style is most concerned with bodily alignment. In yoga, the word alignment is used to describe the precise way in which your body should be positioned in each pose in order to obtain maximum benefit and avoid injury. Iyengar usually emphasizes holding poses over longer periods of time versus moving quickly from one pose to the pose (flow).

Kundalini - The emphasis in Kundalini is on the breath in conjunction with physical movement, with the purpose of freeing energy in the lower body and moving that energy upwards. All yoga practices make use of breath control, but here the exploration of the effects of the breath on the postures is essential. Kundalini uses rapid, repetitive movements rather than poses held for a long time, and the teacher will often lead the class in call and response chanting.

Bikram - Pioneered by Bikram Choudhury, this style is also referred to as Hot Yoga, and is not recommended for a beginner. It is practiced in a 95 to 100 degree room, which allows for a loosening of tight muscles and profuse sweating, which is believed to be cleansing. Bikram yoga performs a series of 26 poses, although some instructors will stray from them.

Anusara - Founded in 1997 by John Friend, Anusara combines a strong emphasis on physical alignment with a positive philosophy derived from Tantra. The premise is belief in the intrinsic goodness of all beings. Anusara classes are usually light-hearted and accessible to students of differing abilities. Poses are taught in a way that opens the heart, both physically and mentally, and props are often used.

Jivamukti - This style of yoga emerged from one of New York’s best-known yoga studios. Jivamukti founders David Life and Sharon Gannon take inspiration from Ashtanga yoga and emphasize chanting, meditation, and spiritual teachings.

Forrest - Headquartered in Santa Monica, California, and gaining popularity around the U.S., Forrest Yoga is the method taught by Ana Forrest. The performance of vigorous asana sequences is intended to strengthen and purify the body and release pent-up emotions and pain so healing can begin. You can expect an intense workout with an emphasis on abdominal strengthening and, again, deep breathing.

For additional reading, please visit:

http://www.ayri.org/index.html

http://www.realmendoyoga.com/newsweek.html

http://www.yogajournal.com/

Yoga has been a big part of my life, so I can promise many future blogs about this challenging sport that has touched my life in so many ways. Please feel free to email me with any questions: trinity.fitness@yahoo.com. I look forward to hearing from you!

~ Live Well ~
Trinity Fitness
“Harmonizing your mind, body and soul for total Trinity Fitness”