November is Osteoporosis Month!

(written by Carah, YWCA Hamilton Fitness Instructor/Personal Trainer)

November is Osteoporosis Month in Canada.

This month we are shining the spotlight on this crippling disease. One in three women in Canada will suffer a bone fracture from osteoporosis in their life time as opposed to one in five men. Why are women more susceptible? In general, women have smaller bones than men to begin with, therefore when bone loss occurs we have less to lose before osteoporosis sets in. In addition, declining estrogen levels during menopause can cause bone loss at an alarming rate. (Estrogen helps bones absorb calcium) If a woman has not built a healthy bone mass throughout her life (healthy and active lifestyle) this rapid loss can lead to osteoporosis.

Osteoporosis is a largely preventable condition. Here are a few strategies you can utilize to help combat and prevent osteoporosis.

Nutrition: When we think strong bones we think calcium, however calcium does not work alone to do it’s job, it has a team of nutrients that help it do its job (building strong bones) most effectively. The following nutrients are critical in the fight against osteoporosis and can be found in certain foods:

BORON: dried fruit, nuts, avocados

MAGNESIUM: pumpkin and sesame seeds, soybeans

SILICON: whole grains, dried fruits, seafood

VITAMIN D: fatty, fortified milk and milk alternatives

VITAMIN K: (K1) kale, spinach, collard greens, swiss chard, brussel sprouts, (K2) eggs, cheese, and certain fermented foods

CALCIUM: dairy, sesame seeds, almonds, leafy greens, canned fish, tofu

(Alive: Canada’s Natural Health & Wellness Magazine, Nov.2012)

Exercise: When muscles contract creating a pull on bones, this triggers the bone building cells to start working. Regular weight bearing aerobic activities like walking, hiking, step/aerobic classes or strength training exercises are most effective for building bone density.

Here at the YWCA Hamilton we have some great fitness programs to help prevent osteoporosis from occurring later in life, don’t wait get active!

 We also have a great program called Bones Plus at our Ottawa street location which is targeted toward improving bone density for individuals who already have osteoporosis or osteopenia. For more information about this great program call 905-522-9922 press 8 and ask for Debbie Hannah.

In addition, the Osteoporosis Canada Hamilton/Burlington Chapter is located here at 75 MacNab Street South, Hamilton. This group offers a variety of different speakers and workshops regarding osteoporosis. Upcoming sessions include “Traditional Chinese Medicine and Your Bone Health” on November 21^st, 2012 from 7-8:30pm at YWCA Active Living Centre (75 MacNab St. S)

For more information or to register please call 905.525.5398

Brainy Breakfast!

Brainy Breakfasts

Many people have found, no matter what the project, that small, incremental steps lead to success. With September right around the corner, a new month, new season, and setting back to school routines, its a perfect time to set new goals and take small steps to better health.

Much has been written about the importance of eating breakfast. But, with “back to school” thoughts in the air, its time to rethink breakfast. We have all heard that breakfast is the most “important meal of the day”. It’s true. Especially for the kids, who even with a bedtime snack have probably been fasting for 10 – 12 hours!

Mix in the anxiety/excitement of going back to school, and morning rush, it is easy to see how breakfast is missed. Or grabbed at the local donut shop.

According to the Franklin Institute, brain function is directly related to breakfast. And complex carbohydrates are more beneficial that fat or protein! “Dr. Carol Greenwood, emphasized the advantage of nutritious carbohydrates – fruits, vegetables, and whole grains – instead of simple sugars such as pastries. Her studies point to the importance of children’s breakfasts to school performance.”

http://www.fi.edu/learn/brain/carbs.html#brainpower

The food our body and brain, need in the morning include whole-grain bread and cereal, fruit and milk. And not sugar!

Our family favourite is uncooked oats! We pour whole-grain oats in a bowl (1/3 – 1/2 cup), cover it with equal amout of milk, and let it soak while we dress, then put cut up fruit on top. To add a special touch, I sometime add a “glop” of yogurt on top or a tablespoon of sunflower seeds or sliced almonds.

Oats are a great source of fiber and low in fat, sodium, and sugar.

So, feed your brain in the morning with the fuel your brain uses produce the energy to learn, remember, and problem-solve.

Power Food Pairings

Cereal with milk. Tomatoes and olive oil. Some foods just seem meant for each other, and according to many health experts, they are! Certain vitamins and mineral are most effective when eaten together. By pairing certain foods together we can help our bodies absorb, store and utilize nutrients, and your likely eating some of these combos already!

LEMON &SPINACH

Spinach is packed with a plant-based form of IRON that is not easily absorbed by the human body. VITAMIN C, found in high concentration in citrus fruit, changes the molecular structure of this type of iron, making it more digestible

*Similar options include: Orange juice and fortified oatmeal, or broccoli and tofu.

PEANUT BUTTER & BANANA  (A personal favourite!)

Bananas are loaded with POTASSIUM, which causes the body to retain less of the SODIUM found in salty foods like peanut butter. When potassium enters our cells, sodium exits, and vice versa. So make sure you put more banana of your sandwich than peanut butter because too much sodium can result in hypertension and water retention.

*Similar options include: Soy sauce and tuna, caesar dressing and romaine lettuce.

TOMATO & OLIVE OIL

Red coloured foods such as tomatoes and watermelon contain LYCOPENE, a powerful antioxidant that needs to be paired with FAT in order to be absorbed through the intestinal wall. Unsaturated fats, such as those found in olive oil, avocados, fish and nuts are healthiest.

*Similar options include: Pink grapefruit and avocado, cooked tomatoes and salmon.

WHOLE-GRAIN CEREAL & MILK

Dairy products, seeds (sesame, pumpkin, flax and chia) and dark leafy greens contain CALCIUM, which is necessary for strong bones and teeth. Without MAGNESIUM, found in whole grains, nuts, and soy, your bones and teeth cannot retain calcium long enough for the mineral to do its job effectively.

*Similar options include: Whole-wheat bread and cheese, brown rice and kale.

CHICKEN & CARROTS

ZINC found in poultry, shellfish, milk, nuts, and beans, produces a protein that transports VITAMIN A (found in carrots, sweet potatoes, and leafy greens) to the retina. The retina needs vitamin A to make retinal, a molecule necessary for low-light and colour vision.

*Similar options include: Dark-meat turkey and sweet potatoes, or beans and cheddar cheese.

I know not all of these food pairs may be appealing to everyone, but there are lots of options! Use this information and come up with your own combinations that work for you!

Sources: marthastewart.com-Healthy Living News. April, 2012

Will you “Dare to be Excellent?” with CPTN?

The conference season is here and we couldn’t be more excited!  This weekend Personal Trainers from around Canada will be gathering at the beautiful Japanese Canadian Cultural Centre (http://www.jccc.on.ca/en/) in Toronto for a meeting of the minds at the 2012 Canadian Professional Trainer’s Network’s (www.cptn.com)  annual conference-Dare to be Excellent!  It is a time to update our knowledge and our skills, and spend two full days talking about health and fitness.  What could be better?!  There is still space to register.  Currently certified trainers, as well as soon to be certifed trainers are welcome!  See you there!

Deanna

May Miscellany

Here’s a collection of bits and pieces that may interest or amuse.

Staying motivated to work out is a continuing challenge, even for confirmed fitness fans. Tips for staying committed include setting a goal with an end date; breaking a larger goal into smaller steps along the way so that you have encouraging victories; trying a different class or workout weekly to change things up and keep it interesting. Sometimes technology can help, too. Here’s a list of iphone apps that have been highly rated: http://tinyurl.com/clhfjbn

Scarlett Johansson took some tabloid flak for being thin in The Avengers. In this piece from the Huffington Post, she explains the importance of working out/eating right and being a good role model.

Here are some zany ideas for using household objects for other than their original purpose. Some I wouldn’t recommend, some – have you ever been caught without a corkscrew? – are genius. http://tinyurl.com/conndk3

Jane Brody’s column in the New York Times on the value of optimism suggests, among other things, that we should surround ourselves with positive, upbeat people. Such as the instructors and trainers at YWCA Hamilton. Well, she doesn’t actually say that – but she would have if she knew us!

Great Energy Boosting Treat!

Here is a great recipe that is sure to provide you loads of energy for a good workout and also satisfy that sweet tooth! With a bit of protein and carbohydrates, these protein balls are a great on-the-go pre-workout snack!

PEANUT BUTTER PROTEIN BALLS

Ingredients:

1 cup prunes

½ cup warm water

¼ cup natural peanut butter

1 cup soy protein powder

¼ cup ground flaxseed

¼ tsp cinnamon

1/8 tsp sea salt (optional)

½ cup dried cranberries

½ cup wheat germ (divided)

1. Soak prunes in warm water for 10 minutes to soften.

2. BLEND prunes and water in a food processor. Add nut butter and process until smooth.

3. Add protein powder, ground flaxseeds, cinnamon, salt, cranberries and a ¼ cup of the wheat germ to the mixture and blend thoroughly.

4. Roll dough into small balls. (size of a large gumball)

5. Roll each ball in remaining ¼ cup of wheat germ to coat.

6. Set balls on baking sheet, place in freezer for 2-4 hours to allow them to harden.

7. Remove from freezer and place balls in airtight container, store in the refrigerator.

NUTRITIONAL INFORMATION

 (1 serving=4 balls)

Calories- 180

Total Fat- 4 g (2 g saturated fat)

Protein-16 g

Carbohydrates-20 g

Dietary Fiber- 4 g

Sodium- 4 mg

Sugars- 12 g

Iron- 2 mg

Healthy Snacks for Kids on the Go

Do you run from work, to school, to practice and then home for dinner, homework, bath and bed?  It is a challenge to manage all of these things not to mention, continue to keep everyone well fed!  Having some healthy snacks at the ready are key to ensuring that everyone can tackle the day with the most energy!  It is simply not true that active kids can eat whatever they want because they will “burn it off”.  The issue here is not calorie intake, but rather laying a solid foundation of health through nutrition for children as they move forward in life.  Grabbing a donut and pop at the drive thru on the way to practice is unacceptable as that child will not be able to feel and perform his/her best with that “food” fuelling him/her. 

So, what is a busy parent to do?  Take a bit of time with your kids on sunday to prepare snacks for the week.  Get kids involved so they can feel in control and a part of this process.  So, what are our favourite quick and healthy snacks?

Trail mix-make your own and don’t be afraid to experiment!  Head to the Bulk Barn and let the kids choose some ingredients.  Shoot for unprocessed and unsalted nuts, seeds and dried fruit. (Note, if you are heading to practice, ensure you child washes her hands in case of any nut allergies on the team!)

Yogurt tubes-these are a great, easily transported choice.  You can serve them as they are, or freeze them for a refreshing treat.

Fruit of any kind!Having prepared a few containers of berries, or some cut up cantelope or bananas on hand are an easy, healthy option.  Once again, involve the kids in the process of choosing.  Don’t be afraid to experiment.  You don’t have to stick to apples and oranges!  There are so many options!

Veggies and hummus What kid doesn’t like to dip their food in something?  Well, I am sure some don’t, but this is definately a great option.  Chop up a variety-carrots, cucumbers, peppers of various colours, and pack a container of hummus and you are set!

Granola bars?????These are a tricky choice.  Many granola bars, although they sound so healthy, are just loaded with sugar.  There are better choices out there so have a look at the granola bar you are choosing.  Try for more “stuff” (that is, dried fruit, nuts etc), more fibre and the least amount of sugar you can find! 

And mom and dad-don’t forget to walk the walk yourself and choose these healthy snacks right along with the kids!!!! 

Deanna

YWCA Encore: After Breast Cancer Exercise Program

A FREE exercise program designed specifically for women who have experienced mastectomy, lumpectomy or breast reconstruction surgery at any time in their lives. Based around floor and pool exercise and relaxation techniques.

How can encore help?

We know that after surgery, many women experience numbness, pins and needles, loss of mobility and discomfort in their upper bodies, encore can help relieves these problems through gentle stretching exercises.

Encore will help you:

• Improve mobility and flexibility in your arms and shoulders
• Boost your self esteem and self image
• Relieve any discomfort as a result of surgery
• Create a positive attitude towards life and health

Encore is more than an exercise program, a supportive environment is also an important part of the recovery process, and you’ll be able to share your experiences, concerns and feelings with women who understand what you’ve been through.

Our next Encore session starts: April 25^th, 2012 Orientation session

For more information or to register please call Rana Aldibs OR Carah Avery

@ 905-522-9922 ext.118

Woman Alive!

A FREE Physical activity program for woman facing barriers to participation, it starts here @the YWCA in 2002, the success of the program has seen its growth to numerous sites across the city of Hamilton.

The FREE 10 week’s program consists of three 1 – hour physical activity session per week, including activities such as group fitness, aqua-fitness, yoga and more….. The program provides the participants with 3 healthy sessions with different healthy topics such as healthy eating, stress management, staying active and more…..

Woman Alive! Program supports women in understanding the importance of their own health and in developing strategies and skills for improvement and provides them an active, safe, enjoyable and comfortable environment.

Woman Alive! Program provides the participants with Free child minding, free gently used running shoes, healthy snacks, prizes and healthy talks.

Our next Woman Alive! Session for the spring will be:

Registration & Orientation: April 17^th,2012

Program runs Tuesdays, Thursdays, Fridays, 10:30-11:30am

For more information please call Rana Aldibs @ 905-522-9922 ext.118

A March Miscellany

Here are some links to recent articles on a variety of health and fitness topics:

This piece from Shape magazine suggests how sometimes the best of exercise intentions can work against you: http://tinyurl.com/6lhlxqf 

The good news is, cancer rates overall are declining. The bad news, in case we need any more incentive to manage our weight and protect our skin, is that tanning and obesity are running against the trend: http://tinyurl.com/ckhynp8

The barefoot/minimalist running trend is still getting a lot of attention – not all of it good. Runners’ World reports a class-action lawsuit against Vibram FiveFingers: http://tinyurl.com/7f579bk

We’ve known for a while that even for those of us who are regular exercisers, sitting for long periods is unhealthy. Here’s more evidence, and some tips for breaking the sitting habit: http://tinyurl.com/8xx32uv

Not just for runners – Runners’ World lists 50 weight loss tips http://tinyurl.com/83kpko6

And since I just don’t feel right about doing a blog post without providing something to chew on – literally – here’s a recipe for an easy and healthy hors d’oeuvre, Hummus and Cucumber Appetizer Bites: http://tinyurl.com/7223vo5

Enjoy!

posted by Barb