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December Newsletter
3 Training Tips
Portland Workshop
Hydrogenated Oils
Kale Salad Recipe
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Kate's muscles
Photo by Thomas Hurst

1. Create a short workout you can do at home. This

way, when you're pressed for time, you can exercise without having to go to the gym.  Combine core exercises with bodyweight exercises such as squats, jumping jacks, and chair dips.


2. When grocery shopping, stick to the perimeter of the store, which is predominantly where the healthiest food is found.


3. Even in the cold winter months, you can get dehydrated.  To avoid dehydration, drink at least 16 ounces of water two hours before exercising.  Then continue to drink another 16 ounces for every 60 minutes of exercise.

Portland Stability Ball Strength Workshop

Back at Amrita:
SJ ball pose

WHAT: Kick off the New Year right!  Join Will and me for a special two-hour class at Amrita: a Sanctuary for Yoga in Portland, Oregon on either January 2nd or 3rd.  We'll be teaching a stability ball strength class that includes exercises for almost every muscle--using just the ball and your own body weight.  Use the link below for more information.
WHEN: Sunday, January 2nd from 3:00-5:00pm 
    - OR  -
Monday, January 3rd from 5:30-7:30pm
WHERE: 110 SW Bancroft St, Portland, OR
COST: $30 per class
REGISTRATION: through Amrita.  Call 503-552-9642, or sign-up at the studio.
  *Class size is limited to 20.  Last years classes filled up quickly, so sign-up today!*
Issue: #19   December 2010

As 2010 comes to a close I want to thank you for your support as I transitioned my business from Seattle, WA to Auburn, Alabama.  It's been quite a year--but after some time to adjust and grow in a new place Pure Body Fitness is thriving! My job is extremely rewarding, and this newsletter is just one more way for me to equip people like you with the tools you need for fitness success. 

I'll be back in Portland over the holidays and teaching another stability ball workshop at Amrita.  I'd love to see you there.

Below are 3 Training Tips, a healthy recipe, and some interesting information about hydrogenated oils.  I hope you find this newsletter useful, and that it motivates you to take one more step forward in your quest for health.

I also have a Facebook business page, so if you'd like to connect with me online, now you can.  Feel free to send me questions, post comments about the newsletter, or share your fitness struggle or success.
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Please share this newsletter with anyone who could benefit from it by using the link below:
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The Dangers of Hydrogenated Oils
Hydrogenated oils gained popularity among food manufacturers because foods made with hydrogenated oils have a longer shelf life.  But this is one ingredient you want to avoid at all costs.  Below are some of the dangers of hydrogenated oils, followed by some tips to help you avoid them in your diet.  I encourage you to do your own research to learn more, simply google "dangers of hydrogenated oil," then let me know what you think.

Reasons to Avoid Hydrogenated and Partially Hydrogenated Oils:
1. Bad for Cholesterol. Hydrogenated oils raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol levels.
2. Increases Triglycerides.  Triclycerides are a type of fat found in your blood.  Higher levels of triglycerides can increase the risk of stroke, diabetes, heart attack, and heart disease
3. Weight Gain.  Hydrogenated oils are difficult to digest, which causes trans fats to accumulate in your body, and potentially lead to obesity.

How to Avoid Them:
 - Check the labels of these foods, and others that commonly contain hydrogenated or partially hydrogenated oils: cereals, peanut butter, cake and cookie mixes, frosting, frozen meals, microwave popcorn, margarine and other butter replacement products, french fries, taco shells, cocoa mix, bread, chips, sauces, salad dressings and marinades.
- Cook at home as much as possible so you have control over what you're eating.
- Eat foods as close to their natural state as possible (raw fruits and vegetables are excellent). 
Kale Salad
Kale is back in season.  As one of the most nutritious vegetables, kale should be included in your diet as much as possible.  It is high in vitamins A and C, folic acid, iron, and calcium.  Check out this link to learn more about why it's so great, and then enjoy this easy-to-make salad as a great addition to any winter meal! 
1 bunch kale
1 cup craisins

2 tablespoons apple cider vinegar
1 tablespoon honey
1 tablespoon Dijon mustard

3 tablespoons extra-virgin olive oil


1. Wash kale and slice into 1/8-inch strips. 

2. Combine vinegar, honey and mustard in a small bowl
3. Drizzle olive oil into liquid mixture while stirring rapidly to emulsify.
4. Toss kale with the dressing and top with craisins.

     Optional:  exchange craisins with pomegranate seeds, or try stir-frying for a warmer alternative.

Nutritional Information:
Pure Body Fitness is a personal training company that operates in the Auburn/Opelika area to help clients accomplish various fitness goals.  I work with clients at local parks and tracks, with members at Moore's Mill Fitness Club, and in homes with proper equipment.


Kate Conwell
Pure Body Fitness

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