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May Newsletter
Exercise of the Month
Foods to Boost Your Energy
Wellness Stimulus Package
Healthy Eating Recipe
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1. Just one week of inactivity may result in up to a 15% loss in muscular strength.
2. 10-20% of your daily caloric intake should come from protein.
3. Exercise has been shown to reduce symptoms of anxiety and depression, therefore promoting mood improvement.
4. Exercise aids in decreasing blood pressure for those who have hypertension.
5. Consuming protein within an hour of working out has been shown to speed your body's recovery process.
ball hamstring curl
Stability Ball Hamstring Curl
With 3 options for different ability levels, this is one of my favorite exercises for the lower body.  It's great for your hamstrings and lower glutes, but also requires you to actively stabilize through the core.  But be sure you warm-up and stretch your hamstrings well before you take-on this exercise.
to see how to do this exercise properly.
Issue: #4   May 2009

Thanks for being a part of my newsletter!  I hope each month provides you with some fun and useful health and fitness information.  While each issue contains different content, every one includes an "Exercise of the Month" and "5 Fitness Facts." If you have suggestions for future newsletters, or questions you'd like answered, please e-mail me.
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Foods to Boost Your Energy
Article Submitted by Johnna DietzJohnna's logo
Johnna is a Certified Nutritionist, with a master's in nutrition from Bastyr University.  Her philosophy combines a desire to provide nutritional education with a whole foods approach and her deep passion for food.  She works with individuals to improve and achieve optimum health through teaching and counseling, as well as offering shopping tours, diet assessment, group cooking classes, and private "Cooking Parties."  To learn more about Johnna, check out her website.

Do you find it difficult to get up in the morning?  Are you dragging
by 3 pm, reaching for that bowl of candy or double latte to perk you up?  If you're feeling a lack of energy in your body, your mind, or both, it may be time to look at the food you are eating.
What you put in your mouth, and when, has a direct effect on your physical and mental state.  Consciously making healthier food choices each day can go a long way to bring you more energy today, and boost your health overall.
To get started on the right track, try these three easy tips:
Eat good fats.  Make sure you get an ample amount of the right fats to give you better mental focus and help ward off sugar cravings.  Omega-3 fatty acid is the fat of choice.  You can find it in fish, flax seed oil, flax seeds, and walnuts.  The omega-3's are largely known to help reduce inflammation, like arthritis, but have also been found to support brain function.  These fatty acids help to transmit nerve impulses, meaning they help to send messages in your brain which involve many body and brain functions.  Furthermore, a deficiency can lead to an impaired ability to learn and recall information.  Studies have also shown omega-3's help reduce symptoms of attention deficit disorder in children.  They also help balance certain hormones, which can have an uplifting effect on your mood, particularly for women experiencing PMS, or menopausal symptoms.  Consuming calories from these beneficial oils on a regular basis tend to reduce the desire to reach for a sweet treat, by helping to keep your blood sugar levels even.
An easy way to include omega-3 fatty acids is to take 1 tablespoon of flax seed oil every day.  Drizzle it over your hot cereal, mix it in a smoothie, or stir it into a plate of food.  You can also use it to replace other oils in salad dressings and dips.  But be sure not to cook with it; applying heat will damage the health-promoting qualities!
Pack a snack.  Give yourself the opportunity to eat something healthy during the afternoon.  Plan ahead and stock your cupboards and fridge with some wholesome choices.  When shopping for energy-lifting snack items, think about combining a protein with a carbohydrate (grain, vegetable or fruit), and a good fat.  This combination will help sustain your blood sugar level for a much longer amount of time than a typical sugar-filled, mid-afternoon snack.
Some good examples of healthy snacks are: an apple with peanut butter, whole-grain crackers with cheese, mixed nuts with dried fruit, and carrots with hummus.
Eat every 3-4 hours.  By providing your body with good food on a consistent basis, your blood sugar levels will maintain a happy level, and you will sustain your energy throughout the day.  Those who skip meals, or go without eating when hungry, send the body into starvation mode.  When there is no glucose readily available for energy, your body looks for muscle tissue to break down and convert into a form of energy it can use.  You can prevent this from happening by providing your body with the easiest form of energy - glucose - broken down from the food you eat.  Any of the suggested snacks above will fit the bill.
The time and effort it takes to plan these healthy options will be well worth it.  Honoring your hunger with nourishing, fresh food will help keep your body strong, and your mind focused, whether at work or play.
For more delicious and nutritious meal planning tips, you can contact Johnna Dietz, Certified Nutritionist at www.wholebody-nutrition.com.
Wellness Stimulus Package:
Eat Right     Get Fit     Save $
Come learn nutrition tips, workouts you can do anywhere, and healthy, delecious and affordable meal ideas!
Johnna Dietz and I will be hosting a lunchtime series to help you stretch your fitness and nutrition dollar.
Noon to 1pm on June 4th, 11th and 18th
at the Wimmer Solutions Office near Gas Works Park.

June 4th
Morning quick fixes at home
Top 5 power breakfasts to go
Core workout you can do anywhere
June 11th
Fast, healthy brown-bag lunches
Smart snacks for the afternoon
Upper body workout you can do anywhere
June 18th
20 minute dinners
5 healthy take-out dinners
Lower body workout you can do anywhere

$40/class or $100 for all 3

Spots are limited.  Contact me to sign up today.
Gluten-free Blueberry-Bursting Muffins
These muffins are literally packed and bursting with antioxidant-rich blueberries!  They're also a great source of omega-3 fatty acids and fiber.  Try this gluten-free recipe for a wholesome treat or great accompaniment to an egg breakfast.
1 cup ground flax seeds
1 cup brown rice flour
2 tablespoons arrowroot or cornstarch
1 teaspoon baking powder
teaspoon baking soda
teaspoon sea salt
cup brown sugar or date sugar
2/3 cup buttermilk or plain yogurt
cup olive oil
2 large eggs
teaspoon almond extract
1 tablespoon grated lemon zest (about 2 large lemons)
1 cups fresh or frozen blueberries
cup walnuts - optional
1. Preheat oven to 350 degrees.  Butter a 12-cup muffin tin, 9 x 5-inch loaf pan, or three 3 x 6-inch mini loaf pans.
2. Whisk together ground flax seeds, brown rice flour, arrowroot, baking powder, baking soda and sea salt. Set aside.
3. In a separate bowl, beat together sugar, buttermilk, oil, eggs, almond extract and lemon zest.
4. Stir the buttermilk mixture into the flour mixture with a spatula or wooden spoon.  Fold in blueberries and walnuts.
5. Scoop or pour batter into prepared pan. 
6. Bake until golden brown: 18-22 minutes for muffins, 35-45 minutes for mini loaf pan, 50-60 minutes for large loaf pan 50-60, or until a toothpick inserted in the center comes out clean.
6. Cool in pan 15-20 minutes.  Loosen edges and turn out onto a wire rack to cool completely.

Nutritional Information:
Serving Size: 1 muffin
Carbs: 26 grams.     Protein: 4 grams.     Fiber: 3.4 grams
Fat: 9 grams total (3.2 gm omega-3's).     Calories: 200.    

Recipe provided by Johnna Dietz, www.wholebody-nutrition.com
Pure Body Fitness is a personal training company that operates around the Seattle area to help clients accomplish various fitness goals.  I work with people at two studios - Fuerte Fitness in Wallingford, and Urban Kinetics on Capitol Hill - as well as in homes with proper equipment and at local parks and tracks.

Kate Conwell
Pure Body Fitness
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