Recipes for Diabetes

In 2007, 23.6 million children and adults were diagnosed with diabetes. That's 7.8% of the U.S. population. People with diabetes are at risk for high blood pressure, heart disease and many other health complications. We did some research and found some of the tastiest foods that are heart healthy and great for the whole family.


Meat and Cheese Subs
1 14 1/2-ounce (435 g) loaf of Italian or Parisian style crusty bread, sliced in half lengthwise with soft inside discarded leaving 3/4-inch (1.9 cm) shell intact
6 ounces (180 g) roasted turkey breast, shaved thin
6 ounces (180 g) low salt, low fat ham, shaved thin
4 ounces (120 g) skim milk Swiss cheese, sliced thin
1 large firm ripe tomato, 1/2 pound (240 g), thinly sliced
1/2 cucumber, 4 ounces (120 g) peeled and thinly sliced
2 cups (110 g) shredded iceberg lettuce

Line the bottom half of the bread with turkey, ham, and cheese. Top with tomato and cucumber slices. Spread the lettuce over the top.
Top with the second bread half and tightly wrap in plastic wrap or aluminum foil. Chill for at least 2 hours or overnight.
When ready to serve, slice off and discard the bread ends. Cut the remaining sub into 6 portions.

Quick Lemon Bread
1 cup Granulated SugarLike

1/2 cup ButterLike Baking Butter, softened

1/2 cup large egg whites, lightly beaten

1 1/2 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon salt

1/2 cup skim milk

1 1/2 teaspoon grated lemon peel

Lemon Glaze:

1/3 cup Granulated SugarLike

4 1/2 tablespoons fresh lemon juice

In a large bowl, mix SugarLike, ButterLike, and egg whites until smooth. Add remaining muffin ingredients and mix until flour is incorporated into batter. Pour batter into a vegetable sprayed and floured 5- X 9-inch loaf pan.
Bake in a 350°F oven 45 to 50 minutes, until a toothpick inserted in center comes out clean.
As soon as bread is done, prepare glaze. Leaving loaf in pan, use a long slender skewer to poke numerous holes all the way to bottom of loaf.
In a small pan, combine SugarLike and lemon juice. Cook over medium heat, stirring constantly until SugarLike is dissolved. Remove from heat. Slowly drizzle over top of loaf so that glaze soaks into bread. Let bread cool in pan on rack for 15 minutes, then turn out onto rack to cool completely.



More ideas next week? We think so! Look for Part Two

www.mapmyrun.com

Tired of wearing those bulky pedometers or driving up and down your running path to figure out the distance you ran? Well, there's a website for that! It's called mapmyrun.com. The website has tons of applications to use, but the main one of course, mapping your run. Click on Map New Run from the homepage and it allows you to pin point on a map where you started your run, walk, or jog, and see how far it was to the end. The website also has a database of all of the upcoming racing events and the information on how to join them! Want more? The Premium membership gives free training plans, discounts on events and gear, and much more! Check it out to get started running today!

Spring Into Shape this Summer

This May we will be launching our next X Team Training Class Challenge.

This challenge is inspired by the P90X Program and follows the same exact workout as seen on television. However, it has a special Upward Motion Twist to is.

We have added a comprehensive nutritional program to it, so that you stay accountable to. This will help give you the personalized guidance that is not found on the take home program.

Also, we added our very own 10 Week Health and Fitness Results Manual. This manual will give you the education behind nutrition, cardio vascular exercise, resistance training, and lifestyle goals.

The next program begins in May,
If You want to Spring into Shape this Summer and P90X your Workouts

please contact us at 505.268.1231 or email us at
info@upwardmotionpt.com.

http://www.upwardmotionpt.com
Hurry, cause deadline to register ends 5.1.10

Over Coming Excuses

Overcoming Excuses
Starting and sticking to an exercise or nutrition program takes a lot of discipline. One of the most common excuses that I hear all the time is “I don’t have enough time.” A perceived lack of time is one of the most common excuses for not starting or for quitting an exercise program. But it really does not wash. We have clients who manage large businesses, clients with 6-8 children and clients who seem to do it all. How do they do it? They make health and fitness a priority in their life. When life gets rough, exercise is usually the first thing to go when, in fact, it should be the last. Exercise is the glue to mental sanity when life becomes chaotic, and you truly have to believe, know, and adopt this concept in order for exercise to be a part of your life.
Research, in fact, shows that people who exercise are more productive at whatever they are doing. Translation: You will be able to do more when you are in good shape. As for believing exercise is a huge time commitment, even 10-30 minutes a day, if done consistently, can result in health benefits.
Make an appointment with yourself, just as you would for your doctor or dentist or a meeting with your boss. That way, when someone asks if you can meet at 5 o'clock, you can honestly say, "Sorry, I've got an appointment. How about at 4:00?" Scheduling fitness into your life is why personal trainers have become so popular. Now you are accountable to your trainer as well as yourself.
For more ways on how you can fit exercise into your life go to http://www.upwardmotionpt.com a FREE Comprehensive Online Fitness Evaluation

This tip was brought to you by Luis Alvidrez is an expert personal trainer and owner of Upward Motion Personal Training.

How to Stay Fit this Holiday

For most of us, the holiday season=food and food=weight gain. So how can we keep those holiday pounds at bay and have fun with the whole family? Check out these creative, after dinner games we found.

-Spin the Bottle (not the kissing one)-
Grab an empty bottle and a box or bucket. Have everyone write down their exercise instructions and put them folded up into the box.
Ex. Run into the kitchen and find a spatula, a cup, and a pot in under a minute. If you fail you have to do 5 crunches.
Spin the bottle and whoever it lands on picks a paper from the box. Follow the instructions and remember to cheer them on!!
-Musical Chairs with a Twist-
Count how many people are playing, grab that many chairs minus one. Designate someone like grandma with the bad hip and have them control the music. Everyone circles around the chairs as the music is going, once the music stops, everyone grab a chair and quick! Whoever is left standing has to do 20 jumping jacks or some other exercise!

Remember to be creative and have fun! Think of different exercises to do for the games above or just incorporate exercises into a classic game! Everyone loves a challenge and a reason to get loud, why not get a little workout involved too?

Visit www.upwardmotionpt.com for your FREE personal training session!

Physical and Mental Fitness for Military

Physical health is not the only important part of a soldiers training anymore. A new emotional resiliency training program is being implemented on all branches of the U.S. Army to ensure that they're mental and emotional health is in as good of shape as they're physical health.

Brigadier General Rhonda Cornum, PhD, MD, and director of the Army's Comprehensive Soldier Fitness Program is leading all 1.1 million soldiers to mental-health in hopes of preventing mental-health issues such as post-traumatic stress disorder, depression and suicide as well as improving combat performance.

Increasing resiliency in the physical, emotional, social, spiritual, and family elements of a soldier is a way to catch mental illness before an occurrence. "The best way to treat a death by heart attack is not CPR. The best way is to prevent the heart attack. It's a lifestyle and culture change. And that's how we should look at mental health. Look at it with a preventative model and enhanced health model, not a 'waiting-until-we-need-therapy model,'" says Cornum.

Visit www.upwardmotionpt.com for your FREE personal training session.

Weekends Weaken Weight Loss

According to a study published in Obesity (2005; published online ahead of print July 1), the weekend tends to be a time for excessive food consumption and reduced physical activity. Subjects included 48 adults aged 50-60 who were asked to keep a food and exercise journal for 1 year.

During the study, authors determined that 36% of caloric intake took place on Saturdays and that participants seemed unaware of the weekend calorie hike. Authors also found that participants' physical activity was significantly reduced on Sundays compared with weekdays.

"It was surprising how consistent the findings were," stated lead author Susan B. Racette, PhD. "We were also surprised by the dramatic way in which weekends continued to slow weight loss throughout the course of the study."


Visit www.upwardmotionpt.com for your FREE personal training session!

Exercise for Older Adults

A study published in the January issue of the Archives of Internal Medicine (2009; 169[2], 122-31), shows that a combination of resistance exercise and cardiovascular exercise can improve function capacity and reduce insulin resistance in older adults.

The study started with 136 obese men and women placed into four groups: resistance exercise, cardiovascular exercise, resistance and cardiovascular exercise combined, or a nonexercise control. They performed exercises according to their groups at different times per week.

Overall, the study showed that group with combined exercises exceeded results in all aspects above the other groups with 90 minutes of moderate-intensity cardiovascular exercise combined with 60 minutes of resistance training 3 times per week. If this combination is used regularly, disease and disability health should improve in a pragmatic manner.


Visit www.upwardmotionpt.com for your FREE personal training session!

5 EASY STRATEGIES TO PREVENT SHOULDER, LOW BACK, AND NECK PAIN AT THE WORKPLACE

It’s really sad to see an individual struggling with their health. A person’s health not only affects their quality of life, but the quality of life of the ones that they love,” he says.
Luis continues by adding,” A person’s health does not only include their weight or how strong they are, it includes balance, stability, and flexibility.”
Luis would know, because he has been working with clients for 7 years and has helped over a hundred individuals reach their full potential with their health and fitness levels.
Luis got started when he was 17, and faced the same health and fitness problems that people are facing today.
“I was overweight, depressed, and had lower back pain, says Luis”
“One event inspired me to take charge of my life and become the person that I am today. I witnessed my friend compete in and win a bodybuilding competition. I wanted to have the same pride and joy that I saw in her that day, so I decided to compete the following year. In 6 months I competed in the 2003 NPC bodybuilding show and got a renewed sense of purpose in my life that day. I not only changed my health physically, but mentally and spiritually.”
“Simply put, we educate, motivate, and inspire people to take charge of their health and fitness so they can feel good, look great, and live life to the fullest,” Luis continues.
Sue Garcia (names have been changed) is a 56 year old single mother that had a horrible health history. She was on blood pressure medication and suffered from low back pain.
Her pain was so bad that she couldn’t stand in front of the sink to wash the dishes.
Sue worked in an office setting and explained to me her frustrations that she was having at work with her back pain.
I worked with Sue and shared with her 5 Easy Strategies to prevent shoulder, low back, and neck pain at the workplace.
Luis first explained to Sue that one of the primary reasons why individuals gain weight and develop frequent cases of joint pain are because people do not take the time to care for themselves.
If people took the time to prioritize their own life over all the other aspects that they face, such as work, family, or friends, they would have less health issues, less joint pain, and an increased sense of personal well-being and self worth.
The main problem with society today is that they have this perception that the world would be a healthier place if we gave a lot more to each other.
Luis says this is not true. “We give a lot of ourselves each day to the people that surround us. We give up our time, which is our most precious asset, our money, and our health to the people we love and surround our environment. We need to be greedy with our time and prioritize ourselves first and others second.”
Luis explains that when we prioritize ourselves first, we become healthier and happier people. The reason for this is because we become more productive, we have a better sense of well being, and we satisfy our own personal needs. This not only in turn makes us happy, but we make the people around us happy.
This is the first and most important strategy in having decreased joint pain in the workplace is to prioritize yourself first and others second.
The second strategy is to stay flexible. In the workplace, you tend to remain in one position the entire time. When you sit in the same position for a length of time you do a number of things to your bodies. The first is you build tight restricted muscles that will inhibit your natural motion. When your muscles begin to lose range of motion, then you build compensations that will ultimately lead to joint pain.
Luis has included with this report a great stretching routine that he gives to all his clients in order for them to stay limber in the workplace. He instructs his clients to perform this routine at least 2-3 times a day to stay loose and limber.
The third strategy is to drink plenty of water. Luis explains that our bodies are mainly comprised of water and even a small decrease in 1% hydration levels will begin to compromise your bodies energy levels and the fluidity of your muscles. To keep your muscles loose and free of joint pain, make sure to drink at lease 5-8 ounces of water a day.
The fourth strategy to prevent joint pain is to have strong abdominal muscles. When you sit at the desk, you tend to compromise your lower back and upper shoulder muscles. By having a strong abdominal muscles, you will have the strength to keep an upright posture and prevent lower back pain. Attached to the article is a great exercise Luis recommends doing to help build a strong core. He recommends performing this exercise at least twice a day and holding the position for at least 20-30 seconds.
The fifth strategy is to have good posture at your desk. Without good posture, your body will begin to build over stress and over use certain muscles. The main muscles that become overused are the upper shoulders (trapezius) and lower back (erector spinae). Luis gives a great illustration on how to sit at your desk to prevent any type of excessive joint pain.
These five strategies helped Sue overcome her joint pain and most importantly it gave her a better quality of life. A life with no shoulder, neck, or back pain.

Visit www.upwardmotionpt.com to set up your FREE personal training session!