EXERCISE IS HARD BECAUSE...  

 

Last time I talked about playing with matches. You know you need a spark to get a fire going. The spark of the match ignites the match, which in turn lights the kindling, starting its way to a roaring fire. The figurative match ignites our bodies in much the same way.

Now if you've ever started a campfire or even a real log fire in your fireplace (without the aid of a gas starter), you know how challenging it can be to start a cold fire. If the wood is wet, the challenge is even greater. 

The easiest way to start a fire is to use an existing fire and add to it. The easiest way to start a fire in your body is touse the existing fire and add to it. Don't let your fire burn out. If you do, you have to start over again. That's the hard part and it's not very fun.


So how do you keep your fire burning? It is actually quite simple: keep moving. Make a commitment to do some form of exercise 5 days a week.  That will keep your fire burning in more ways than one. 

Your muscles stay active and continue to grow the more you use them. Your metabolism continues to burn faster and longer the more you keep the fire stoked. Your heart, lungs and circulatory system become more efficient the more you use them. 


Muscles stay stretched, joints remain pain-free and bones stay strong. Even your brain receives some much needed relief from the stressors of life.

When you stop exercising all the good things you've been working on start to fade. Like a fire that's been left alone, eventually it fades and goes cold. If you can catch it before it goes cold and throw some kindling on it, you can restart it without too much trouble. 

 

Likewise, before you allow yourself to go totally cold, get out for a walk or come in to the club for a workout. The smallest activity is better than nothing. Even just 10 minutes can help keep the embers glowing until you can get going again.

 

Exercise becomes hard when we allow ourselves to burn out. Remember this the next time you think you don't have time to get in a little activity. Remember your fire within and keep it burning. It will be so much easier to continue than having to start it all over again.

















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HEART HEALTHY CHOCOLATE

We've all heard the research: chocolate and its main ingredient, cocoa, appears to reduce risk factors for heart disease. What is it about chocolate that makes it healthy? One of the ingredients in cocoa beans-Flavanols-has antioxidant effects that reduce cell damage implicated in heart disease. 

 

Flavonoids are a type of phytochemical, or plant chemical, found naturally in chocolate. They exert antioxidant, anti-inflammatory, and cell-protective effects , says Giana Angelo, Ph.D., a research associate who specializes in micronutrient research at the Linus Pauling Institute at Oregon State University.

  

Keep in mind that the evidence for the health benefits of chocolate comes mostly from short-term and uncontrolled studies. More research is certainly needed. Also, one ounce of dark chocolate contains about 170 calories, so don't overdo it!


And, if it's Flavonoids you want, they can also be found in a wide range of brightly colored fruits and vegetables, including blueberries, plums, apples, cherries, oranges, strawberries and spinach.  

 

The Mayans considered cocoa a cure-all and 

the Aztecs used it as money.

 

 

Remember last week.........


We all enjoyed the King Cake - well some more than others, but that's another story! Thank you Charlene! And, in honor of Martha's birthday we were treated to some Bundtini's.

You know that we don't believe in very many forbidden foods, but that moderation is the key to a healthy lifestyle. In addition to being delicious these unexpected treat that were suddenly under our noses served as a reminder that every month, every holiday, every day has its challenges.

The secret is not to deny,  but rather to allow an occasional treat within the bounds of an overall healthy and nutritious diet.

And, here is what you were waiting for: an average piece of King Cake - that's about 1/16 of the cake - has 240 calories. That yummy, nearly bite size bundtini is packed with 280 calories. So, enjoy, but be careful!
FEBRUARY IS AMERICAN HEART MONTH 
Yes, we've heard it all many times, but a reminder of the typical symptoms of a heart attack is appropriate.

Heart Attack Symptoms   Mayo Clinic
SymptomDescription
Chest discomfort or pain
This discomfort or pain can feel like a tight ache, pressure, fullness or squeezing in the center of your chest lasting more than a few minutes. This discomfort may come and go.
Upper body painPain or discomfort may spread beyond your chest to your shoulders, arms, back, neck, teeth or jaw. You may have upper body pain with no chest discomfort.
Stomach painPain may extend downward into your abdominal area and may feel like heartburn.
Shortness of breath
You may pant for breath or try to take in deep breaths. This often occurs before you develop chest discomfort or you may not experience any chest discomfort.
Anxiety
You may feel a sense of doom or feel as if you're having a panic attack for no apparent reason.
Lightheadedness 
In addition to chest pressure, you may feel dizzy or feel like you might pass out.
Sweating
You may suddenly break into a sweat with cold, clammy skin.
Nausea and vomiting
You may feel sick to your stomach or vomit.