Healthy Habituator - Tater Talk

June 2011

Vol 4, Issue 6

Healthy Habituator
All the Fit News to Email

Dear Reader

Since 1990, we have been helping people with their fitness goals all year long, and we can help you too.

If you, like many people, have started to flounder in your efforts to lose weight and/or get in shape this year, give us a call. We would love to help you get back on track. At Healthy Habits, we only work by appointment and feature private exercise rooms, so the focus is on you. We listen to you, we help you where you need help, and we hold you accountable for your "homework".

Call us at 684-1607 for a free consultation or trial workout.

In This Issue

Tater Talk

News of the Month

Hot Fun in the Summertime Special

Quick Links

Tater Talk

Let's talk about the lowly potato, which is currently being cast as one of the villains in our obesity and diabetes epidemic. Is it as bad as some people say? Or does it have a place in a healthy diet?

Potatoes are vilified because they have a high glycemic index (GI), which means that the body quickly breaks down its carbohydrates into sugar, causing a rapid rise in blood sugar and insulin. Some studies have found that high glycemic index foods increase fat storage and the risk of diabetes and obesity, and there are some studies which implicate potatoes directly in this. There is a strong current in the health & fitness field which buys into this theory that high GI foods play a big role in obesity.

But not all studies show this association for either high GI foods in general or for potatoes in particular. Plus, the GI of any food can be changed by how it is prepared, and not all potatoes are equal . For instance, red potatoes are a moderate GI food. So, how do you separate the effects of the potato from those of the meat in a "meat & potatoes" diet?

Some research actually suggests that potatoes help with weight control, because they have a high satiety factor (you feel full), and they contain proteinase inhibitors which inhibit appetite.

What we do know is that potatoes are low in calories, are a good source of fiber (if you leave the skin on), potassium, and vitamin C, and they provide protein, iron, B vitamins, and magnesium. We also know that a medium plain baked potato at a 140 calories can quickly become a high fat, high calorie behemoth with a couple tablespoons of butter and sour cream.

Alright, so what does all this tater talk mean?

For me, I will continue to make potatoes a regular (weekly) part of my diet, usually baked or boiled, with lots of pepper and a little butter. I think you can too. Just prepare them in a healthy way and go easy on the oil, cream and cheese.

News Of The Month

CL is the STAR of the MONTH! In her first 3 months of working out twice a week with Trainer Gaye, and doing more on her own, she has lost 14 pounds and 20+ inches. She looks great, showered or not, and she's enjoying what her new body can do and how it looks.

KDF was given the red carpet treatment on her first day back after birthing twins. Well, actually, it was sheets of red paper, but it's the thought that counts, right?

RR worked out twice despite the mother of all colds.

NM taught MR & me some rope tricks one nice morning in the backyard.

PDA has lost 8 pounds in his first 2 weeks doing Biometrics and strength training.

DB met the challenge and successfully performed the simultaneous unilateral French curl and unilateral bridge while supine on the ball. Should have taken a picture - it's even hard to describe!

Workout Room

Quote Corner

AM: "I noticed that the writing quality of the Habituator was down last month." Does that mean it is usually well-written or was it just worse than usual last month?

PatB: "I need velcro on my butt to do that!"

RW: "My arms used to be pipe cleaners - now they're pythons!" Wife and workout partner PW just shakes her head.

MMer: "I came back for the pleasure of your torture. But if you make me do the Superwoman I'm walking out that door!"

CL, showing the spirit which helped her become this month's Star: "If I can put up with my sweaty self for a while, I can workout again without taking another shower."

MRS: "What do I have to do to get into the newsletter Pops?" You just did, Son!

SB, my marketing guru: "If you want a long life, workout with Mike." I think he actually meant a long hour!

Trainer Gaye to FM: "You're getting stronger."

FM:"Yes, I told my husband 'One of these days I'm gonna knock you down!'"

Welcome new clients: TR, PDA.

Welcome back SB, DK, MMer, KDF.

Healthy Habits is on Facebook. You are all invited to be friends, and hopefully fans. In fact, it would be a big help if you would. Please click here to sign up.

Our blog page is up and running on the website, or you can also see them on Facebook.

Like our newsletter? Forward it to a friend by clicking here -

Hot Fun in the Summertime Special

Two weeks ago, it was winter and now it feels like August. Time flies, so you better get busy. Its not too late to meet your fitness goals, and this offer should help you get started:

Train twice a week this summer for only $50 an hour and wait, there's more! - you only have to spend $435 at a time.

That's right. Instead of a large amount up front, you can pay $435 each month (June, July and August), and get 26 sessions for the price you usually get for buying 50 sessions at once. These sessions must be used up by October 1 or they're lost - so you actually get 17 weeks to use your 26 sessions.

Have some hot fun while earning your hot bod this summer in our cool studio. Take a hot minute now to contact Mike at 901-684-1607.

Mike Ross-Spang
Healthy Habits