For Health / For Wellness / For Life

Fitneeswssl4Life N etter
• Trans fat This is vegetable oil with hydrogen artificially added. Many commercially baked goods and fried foods in fast-food restaurants contain trans fat. Not only does trans fat raise your total and LDL cholesterol, it also lowers your HDL, or "good," cholesterol. Less than 1 percent of

Volume 3 / Issue 1 March 2008

Good fats, bad fats: How to know the difference.
By Michael W. Rosen, M.D.
ith all the negative publicity given to fat in our diets, you’d think all fats are bad. But, that’s not the case. Fat is a necessary part of a healthy diet, and some fats actually are good for you. Fats are chains of carbon, hydrogen and oxygen. Fats that have more hydrogen in them are said to be more saturated than fats with less hydrogen. And, saturated fats typically are less healthy than unsaturated fats. These categories can help you prioritize fats in your diet: • Saturated fat This fat has all the hydrogen it can hold. It’s typically solid at room temperature and is found mostly in meat and dairy products. Coconut and palm oil also contain saturated fat. Saturated fats raise your total cholesterol and your LDL, or "bad," cholesterol — that means a higher risk of heart disease. Of all the calories you get in one day, less than 7 percent should come from saturated fat.


e Fit


Trans fats are basically vegetable fats that have been changed chemically by a process known as hydrogenation and typically they take a healthy fat, such as corn oil or soybean oil and make it solid. They’re frequently found in foods that contain some kind of fat.

Did You Know?

Canola, olive and peanut oils are good sources of monounsaturated fat. • Polyunsaturated fat This fat contains even less hydrogen. It has the same health advantages as monounsaturated fat. The majority of your intake of fats should be from these two. Look for safflower, corn or soybean oils. Omega-3 fatty acids, found mostly in fish, are especially beneficial for heart health. It’s a good idea to check food labels to see what types of fat and how much fat a product contains. Even with good fats, it’s good to keep calories in mind. Each gram of fat contains twice the calories found in protein or carbohydrate. F


your daily calorie intake should come from trans fat. Avoid it as much as possible. • Monounsaturated fat This fat has less hydrogen than saturated or trans fat. It lowers total and LDL cholesterol and raises HDL cholesterol.


Fit in 30 Minutes!
Jump Kicks: Stand with 1-Minute: feet together. Raise the right knee to waist level and then jump, switching legs and kicking out with the left leg. Repeat on other side. 3-Minutes: Run in place. 1-Minute: Jumping Jacks
*** Repeat everything starting with Side Lunge Windmills after the warm up and

A good cardio routine is what we all need. This cardio blast workout is designed to get your heart rate up now and will last for hours after you have finished. 3-Minutes: Jog in place to warm up. 2-Minutes: Side Lunge Windmills: Stand with legs wide, arms straight out to the side. Bend the right knee into a side lunge and bring the left arm down towards floor. Repeat for 2 minutes. 3-Minutes: Run in place. 1-Minute: Jumping Jacks 1-Minutes: Speed Skates: Jump from side to side, landing on one leg and swinging arms to the opposite side with each jump.

Dr. Michael Rosen is UnitedHealth Group’s clinical lead in developing comprehensive oncology disease management solutions. During his 10 years with the organization, he also has contributed to clinical education and quality initiatives. Dr. Rosen’s medical experience includes nearly two decades in the active practice of internal medicine and hematology, in which he holds board certifications. In addition to his clinical skills, he trained as an epidemiologist with the Centers for Disease Control and Prevention (CDC) and served as an epidemic intelligence service officer with that organization for several years.

In this Issue:
Page 1: Good Sleep = Good Health Page 2: Mediterranean Baked Fish Page 3: Full Body workout Page 4: Stretches: Legs

stopping at this point ** 3-Minutes: Cooldown by walking in place F



March 2008

at Right

Recipe of the month: Mediterranean Baked Fish
ingRedients: 2 tsp olive oil 1 large onion, sliced 1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped 1 bay leaf 1 clove garlic, minced 1 C dry white wine 1/2 C reserved tomato juice, from canned tomatoes 1/4 C lemon juice 1/4 C orange juice 1 Tbsp fresh grated orange peel 1 tsp fennel seeds, crushed 1/2 tsp dried oregano, crushed 1/2 tsp dried thyme, crushed 1/2 tsp dried basil, crushed to taste black pepper 1 lb fish fillets (sole, flounder, or sea perch) diRections: Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft. Add all remaining ingredients except fish. Stir well and simmer 30 minutes, uncovered. Arrange fish in 10x6-inch baking dish; cover with sauce. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily. Each serving provides: Calories: 177 Total fat: 4 g Saturated fat: 1 g Cholesterol: 56 mg Sodium: 281 mg

Take Your Workout with You to the Gym
We now offer the Progio Training Companion for the client on the go. What is Progio? It is the first dedicated mobile device for sports and fitness training. Progio allows you to take your workouts with you anywhere and use anytime. It comes equipped with interactive workout guides, exercise instructions (video, still images, text) and also includes digital performance tracking. Take control of your workout program with Sculpting-2-GoTM and Progio. 678.498.4001

Call 678.498.4001 for more info.

Tips for Making Healthy Lifestyle Choices
Lee Haney’s Fitness Lifestyle Challenge Supplement Kit
• If you think you’ll lose weight by skipping breakfast, think again! When you eat a healthy breakfast, you’re starting the foundation in your stomach for your entire day. You won’t be as likely to binge at lunchtime because you’re famished! Breakfast also jump-starts your metabolism. Studies show that 80 percent of the most successful dieters (people who shed 30 pounds and keep off the weight for over a year) are regular breakfast eaters. So make sure you make time for most important meal of the day! • When was the last time you tried to touch your toes? It may seem like a bit of a stretch, but doing the toe-touch crunch is a great way to work your abdominal muscles and strengthen your thighs -- and who couldn’t use some boosting there? This is an exercise you can do at home for a morning stretch, or try it just before you go to bed at night to loosen up those muscles. • Did you know we’re supposed to eat or drink 1,000 mg of calcium each day? Tough when you’re cutting out fatty foods like cream in your coffee and ice cream for dessert. But reduced-fat milks, yogurts, and cheeses can help you reach this goal without the usual fat and calories. In fact, many of these products actually have more calcium than their whole-milk counterparts! Plus, some dietitians and doctors say that eating dairy products like yogurt will help you lose weight because they’re filling without being high in calories. • Getting discouraged by your exercise routine? Your best bet is to launch your exercise regimen with small goals in mind. If your target is to run at a brisk pace for 30 minutes, start by walking fast for 30 minutes. After a few days, move up to light jogging. Keep stepping up the pace, and eventually you’ll reach your goal. Plus, building on smaller goals is good for your body -- and your confidence, too. • Before you whip up regular potatoes with dinner tonight, why not make sweet potatoes instead? At around 90 calories per half cup, sweet potatoes are an excellent source of beta-carotene, antioxidants, and fiber; regular potatoes baked in their skins have almost double the calories and very little beta-carotene. No need to add sugar or a lot of butter to the tasty orange tubers either, because these potatoes are sweet enough! F

The Lifestyle Challenge is the perfect program for the person wanting to change their lifestyle through regular exercise and proper nutrition. No more excuses. If you want to maintain your health or get it back, it begins with you. • • • • Systemic Cleansing Detox 7 Day Program Multivitamin Meal Support Fat Metabolism Enhancer

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March 2008

et Movin’

Full-Body Workout



flex your shoulder of the other hand, straight out in front of you. Hold and then return to starting position. 5. tRiceps extension w lunge Step forward into a lunge. Keep your elbows bent, over your head. In the deepest part of the lunge, straighten your arms and raise the weights over your head. Bring the weights back down slowly, and push yourself up and back to the starting position. 6. FRont Raise with squat Descend into a squat position, keeping your knees and ankles in alignment, as you ascend from the squat, raise one arm straight out in front, until your shoulder, elbow and wrist are in alignment. Lower the dumbbell back to your side. Repeat all movements on the other side. This completes one rep. 7. Med ball chop Start with the knees slightly bent, both hands on the med. ball and arms straight, overhead. Bring the med. ball down and across the body, then bring the med. ball straight up and accelerate it in the opposite direction high to low. Repeat pattern. 8. ReveRse cRunch While lying on the floor, contract your abdomen and draw your knees into your chest. Your hands can be placed out to the side for support. Hold and release. F


This workout will enhance your entire body. You will improve overall strength, work on your balance and increase your core stability. Perform 3 sets of 10 reps. Let’s get started! 1. single leg squat Start by standing on one leg with a slight bend in the knee. The opposite arm is held up with your elbow bent at 90° (as shown). Simultaneously perform a 1 leg squat while reaching raised arm across the body towards the planted foot. As you stand back up, the arm swings back into the beginning position. 2. ice skateRs Begin in runner’s stance, knees and elbows bent. Perform a lateral hop. Land on a flat foot. Jump back to starting position with the same technique. Make sure to control your hips and keep your center of gravity inside the planted leg. 3. cRunch on stability ball Slowly roll down the ball with hands on your shoulders and both feet STRAIGHT AHEAD. Keeping your hands in position, lift your shoulders and entire upper body as you fix your glance on the ceiling. Remember to keep your chin tucked into your chest throughout the movement. 4. 1-leg/1-aRM Reach Maintaining a drawn in position, extend opposite leg into triple extension (hip, knee, ankle fully extended) and at the same time





leaRn to save a liFe
90% of our thoughts about ourselves are negative. Break the pattern. Write down your negative thoughts and ask: Does this belief contribute to my stress? Where did I learn this? Is it a logical thought? Is it true? 90% of the time, it’s neither logical nor true.

Did You Know?

While you can’t predict when an emergency will occur, you can be prepared. In less time than you think, American Red Cross training can give you the vital knowledge and skills you’ll need to respond to a life-threatening situation. Register today at:

Check out the new TravelPak online. It has all the equipment you need to complete this workout. Check it out at:

NEW TravelPak redcrossclass

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For Health / For Wellness / For Life



tretch it out

Lower Body Stretches

Flexibility is often neglected as an important element of fitness training. That neglect is regrettable, because flexibility training: • allows greater freedom of movement and improved posture • increases physical and mental relaxation • releases muscle tension and soreness • reduces risk of injury As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. Remember flexibility will improve with regular training as with any other exercise routine. Prolonged sitting at your computer can cause muscular tension and pain. Taking a few minutes to do a series of stretches can make your whole body feel better. Learn to stretch spontaneously throughout the day whenever you feel tense. Use a stretch band to go deeper into the stretch. After you follow this program a few times, you’ll know these stretches by heart. F

Step back into a lunge position with your leg straight. Keep your heel close to the floor and lean forward into the stretch.

Wrap the band around your right leg, just at the arch, bend your knee and pull your leg downward towards your chest. Repeat move on other leg.

Start in a "Runners Stretch" position, with one end of the band wrapped around the front of your right foot and the other end draped over your right shoulder. While holding the band in your left hand, use it to pull your foot in towards your body.


Hamstring Outer Thigh
Cross your left leg over your right, keeping hips squared on the floor. Wrap the band around your right leg, just at the arch and pull the straightened leg to the left. Repeat stretch on other leg.

Inner Thigh
While lying on your back, keep one knee bent and the other straight. Place the band around your arch and keep the toe pointed downward. Gently pull until you feel the stretch in your hamstring. Repeat on the other leg. With both legs straight in front of you, place the band just above your arch on your left leg and gently pull the leg out and to the left. Repeat on the other leg.

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