Tuesday, March 29, 2011

Celebrate Nuttiness!

Wonderful Walnuts
Well, OK ... actually I want to let you know about how wonderful nuts are as a part of a healthy diet - especially walnuts. Recent research indicates that walnuts have the highest levels of anti-oxidants (twice as much as an equivalent amount of any other nut!). In addition, the quality or potency of the anti-oxidants are of superior quality to all other nuts.

Nuts provide healthy fats and high quality protein as well as vitamins, minerals and dietary fiber.
Previous research indicates that nuts may decrease the risk of heart disease, certain kinds of cancer, Type 2 diabetes and other health problems.

Here's the recent research report and more information:


Bottom line: ALL nuts are good for you (remember serving size! nuts are calorically dense - but also nutrient dense!) So try to eat some each day for improved health! A handful is usually the right serving size. Peanut butter is included in the healthy nut category - even though it's a "ground nut". A serving of peanut butter is 2 tablespoons.


Monday, March 21, 2011

Just Putting It Out There...

I just want the rest of the world to know that I have THE BEST, KINDEST, MOST CARING and SUPPORTIVE CLIENTS/FRIENDS on the planet!!

THANK YOU, one and all, for all of your wonderful emails both before and following my surgery last Friday.
I am touched and blessed beyond measure!

I look forward to seeing all of you this week!

Tuesday, February 15, 2011

Chocolate Redemption!

Perhaps you have some post-Valentine's Day chocolate staring at you and you are avoiding it because it's "candy". Recent research being reported lends more credence to the value of chocolate in our diets! Of course, portion control is still quite necessary and the darker the chocolate the better... but research is indicating that chocolate - in particular the cocoa - appears to reduce the risk of heart disease by both lowering the "bad" cholesterol and raising the levels of the "good" cholesterol (HDL)! Dark chocolate even helps to lower blood pressure.
Here are 3 links you can view discussing chocolate and its health benefits:





Monday, February 7, 2011

Try to Live in the Blue Zone!

Explorer and author, Dan Buettner traveled the globe in search of the Blue Zones - those pockets of humanity with the greatest longevity, good health and happiness. After observing and interviewing the populations living within these Blue Zones, Buettner was able to identify four zones spread throughout the globe (and later a fifth). Researchers then identified what characteristics were common amongst these groups in the Blue Zones. From there they developed the "9 Tips for Longevity".
Here are two links regarding the Blue Zones. They come compliments of IDEA Fitness Journal from February 2011 and March 2010, respectively. Let me know if you would like a hard copy of either article.

The first is a short hand-out type article which lists the 9 Tips:


The second is a more in-depth article describing the Blue Zones and the happy, healthy people who live in them (check out the pyramid at the bottom of the article):


So... Set one Blue Zone goal for yourself this week and get started on your way to a healthier, happier and longer life!
Viven Azul!

Thursday, February 3, 2011

Fitness Tip for Thursday, February 3

Take A Break!

Sitting for longer than 30 minutes at a time can have a negative impact on your health and your longevity.


Whether at home or at the office try to take a short break every 30 minutes from sitting. As little of an effort as standing, walking around the room once and re-seating can be enough. Taking a break from sitting helps to open the front of the hip, allowing better return of the venous blood from the legs and helping to re-oxygenate the lower body. Taking a break from sitting also helps to prevent the stiffness that can occur from prolonged sitting.
Inspire your office to fitness! Be the first to start taking 30 minute breaks from sitting.

Tuesday, February 1, 2011

Class Cancellations for Feb 1

Hello wonderful VML Fitness folks! Hope you have been enjoying the "Blizzard of Oz".

There will be NO classes this afternoon and evening - Tuesday, February 1.

The Circuit class planned for you for today will be re-scheduled for next Tuesday.

Please remember to use your core and your legs if you are going to shovel snow. Take frequent breaks. Do your shoveling in increments. Be careful in this bitter cold and wind! Be safe.

Rebecca has converted my website to a blog and you can check it out at vmlfitness.com
This message has been forwarded to your email via that blog. Cool, huh?

I look forward to seeing you all next week.
Stay warm!

Welcome to the VML Fitness blog!

Hi VML Fitness folks!
Rebecca has graciously transformed my old website to a blog - it will be so much easier for us to keep up on everything fitness. Thank you Rebecca!

Check back weekly for fitness and health tips and information!

Check here for information on class schedules and changes.

For today, February 1st...
It sure looks like our snowstorm is going to put the kabosh on the Circuits class that was planned for you today.
It will be re-scheduled for next week though!