Low Sodium Salsa...the perfect game-time snack

Make this salsa to snack on during the game- it's super easy, and healthy! Cut back on the sodium and never know the difference.... Pair it up with low sodium chips for an extra healthy combo everyone will love! Try it at home and add your own 'flavor' if you'd like.

Ingredients
3 large tomatoes
1 onion (small or medium)
4 tomatillas (the little green tomatoes)
1/4 cup chopped jalapeno peppers (you can buy them chopped!)
3 tbsp. chopped cilantro (fresh has more taste)
1/2 lime

Preparation
chop the tomatoes, onions, jalapenos, and add the other ingredients. Squeeze the fresh lime juice into the salsa. It's THAT simple!

You can blend it for a more liquid salsa, and add ingredients like pepper, garlic or oregano depending on your preferences. There's a chef inside everybody! Definitely give this salsa recipe a try- there is NO SALT added! You'll get plenty of salt from the jalapenos and chips. This is one of my all time favorite salsa recipes. Super delicious, and the ultimate healthy salsa.
*If you want it more spicy, let it sit overnight in the refrigerator.

Smile your way to stress relief

Smiling is natural when you're happy, but what about when things get a little too stressful? Next time you feel that stress taking over, relax... and SMILE! Here are a few reasons why you should be smiling- you never know what may come a simple smile.

Smiling can improve your mood! Yep, smiling can put you in a better mood because it tricks your body, and can make you think of happier things... give it a try next time you're in the line for gas!

Smiling relieves STRESS! People who smile look less tired and fatigued than those who don't. It also makes a person seem more approachable.

Smiling makes you attractive! It is a natural instinct for people to be attracted to those who smile. Smiling can also build self-confidence too!

All these benefits of smiling... what are you waiting for? Put a smile on and feel great! It's a free gift that could help a stranger have a great day, you just never know!

How Colorful is Your Plate? (part 4 of 5)

Ok, we're narrowing it down! Hopefully you've incorporated some of these foods into your meals- on to the final two colors! Many red fruits and vegetables are considered a favorite among many, but do you really know what you're eating? These vibrant red foods not only look great on salads, they pack plenty of nutrients too!

What nutrients can I find in red foods?
Lycopene-it can dramatically reduce the risk of developing prostate cancer, and may help prevent it from spreading. Many red foods are also packed with antioxidants that protect your body from age-related diseases and some forms of cancer.

Ideas for Red Foods:

• Red apples
• Red grapes
• Raspberries
• Cranberries
• Cherries
• Strawberries
• Watermelons
• Beets
• Red potatoes
• Red onions
• Radishes

Here's a fun way to incorporate red foods into your life (your kids will love it too!)

How Colorful is Your Plate? (part 3 of 5)

Now moving on to a color that not only provides amazing health benefits, but it can be used in many ways to create healthy meals (and tasty treats to satisfy your sweet tooth!) You can find blue and Purple foods almost anywhere, but watch out for the artificial color and flavor! It's best to stick with natural food when it comes to decorating your plate with color.

What's in blue and purple foods?
Anthocyanin: very powerful antioxidants that can suppress the growth of tumors.
Flavonoids: they play a big role in cancer prevention, can help reverse short-term memory loss, and also helps improve motor skills.

What kind of foods have these benefits?

• Blackberries
• Blueberries
• Dried plums/prunes
• Raisins
• Purple cabbage
• Eggplant
• Purple potatoes

Try incorporating these foods into your daily meals! mixing blueberries into your oatmeal in the morning, mixing in purple cabbage with regular lettuce... you can't go wrong with these delicious fruits and vegetables!

How Colorful is Your Plate? (part 2 of 5)

On to color number two! The GREEN foods are very popular... how many can you name? it's probably more than you think.... either way, this colorful food is yet another one that helps delay the aging process! Read below for more GREAT benefits that will keep you shopping in the produce section!


What nutrients can you find in GREEN foods?
Lutein (an antioxidant) and other cancer fighting nutrients. Lutein helps keep your vision sharp and even rejuvenate your cells! Many green foods are also rich in many minerals like iron, calcium, potassium, and magnesium.

Some Green Foods to Eat:

• Avocados
• Green grapes
• Kiwifruit
• Broccoli
• Green peppers
• Spinach
• Asparagus
• Brussels sprouts
• Green beans
• Zucchini
• Green peas
• Snow peas

Here's a few great ways to add green foods to your meals!

• Add a box of frozen chopped broccoli when cooking the macaroni from a box of macaroni and cheese or other boxed rice/pasta side dishes.
• Put a few slices of avocado on a turkey sandwich.
• Freeze your grapes for a nice treat!
  

How Colorful is Your Plate?

If you like to decorate your meal with bright foods (and who doesn't?!), chances are you are receiving plenty of nutrients that provide some great health benefits! There are 5 groups of 'colors'... I'll give you the first one today and list the benefits, the actual food, AND easy ways you can prepare them!

What's In YELLOW and ORANGE foods?
beta-carotene! this nutrient is responsible for giving certain foods their bright colors. alpha-carotene is also present in these colorful and tasty foods....your body converts these nutrients into vitamin A!

Why is Vitamin A important?
Vitamin A maintains the linings of your organs (eyes, respiratory tract, urinary tract, intestinal tract). Bacteria has a difficult time growing when these tissues are healthy, and it prevents viruses from attacking your body!

Diets rich in alpha- and beta-carotenes have been linked to lower risks of certain types of cancer... and best of all?

They may help slow the aging process! These orange and yellow foods get MY vote for sure! Below is a list of common foods that may be the real fountain of youth!

• Cantaloupe
• Grapefruit
• Oranges
• Mangoes
• Papaya
• Pineapple
• Peaches
• Bananas
• Butternut squash
• Yellow peppers
• Yellow summer squash
• Yellow wax beans

For an easy summer snack, cut up some fruit and keep in in the refrigerator- where you have access to it all the time. You can also cut up yellow peppers to make a nice topping for any salad!

Check Back Soon for the Next Color and Benefits!

GREAT meals - LESS calories!

This salad is a winner for sure. The Avocado Mandarin Salad is super easy to make, VERY low in calories.. and is almost too good to be true! (it even lists your Weight Watchers points... you just can't beat it!)

Give this salad a try, and leave your comments below! I hope you enjoy it as much as I did!

Ingredients:
1 rip avocado, peeled and sliced
1 (11 ounce) can mandarin oranges, drained
1/2 cup coarsely chopped toasted pecans
1/2 cup sliced green onions
4 cups salad greens
1/4-1/2 cup Italian salad dressing
1/8 teaspoon pepper
salt, to taste

Preparation:
1. In a bowl, combine the mandarin oranges, pecans, green onions, salt and pepper.
2. Refrigerate for at least 30 minutes.
3. When ready to serve, place the greens in a salad bowl; top with the avocado slices and orange mixture.
4. Drizzle with the Italian dressing; toss and serve.

Servings: 8

Nutritional information for one serving:
Calories: 136
Calories from fat: 97
Total fat: 10.9g
Cholesterol: 0mg
Total carbs: 10.5g
Fiber: 3.7g
Protein: 2.1g
WW points: 3

5 Benefits of Your Gym Membership

Should you join a gym? The benefits are many if you become a dedicated attendee. Studies show that having a gym membership is the key to a well-rounded lifestyle.

1. Regular Workouts: Many people have good intentions for exercising, but getting to it on a routine basis can be challenging. When you join a health club, you may feel more of a commitment to get busy and keep with it. After all, getting dressed and heading for the club is more fun than doing a workout on the living room floor in front of the television. Arrange your schedule in advance so you know which days are best for your workout, and then stick to your plan so you can see results.

2. Socialization: Going to the gym several times a week means that you will probably meet many different members, most with goals that are similar to yours. It may be fun to compare goals or methods or exchange ideas with others who are there for the same reasons. After a few visits you will get to know others by name, and they will know you, reinforcing the sense of membership that you will enjoy from going to the gym for exercise.

3. Equipment and services: Many gyms feature the latest in workout equipment, weights, and even aerobic routines. From pilates to yoga, you can find a variety of techniques, methods, and machines that will help you reach your goals. You’ll feel more motivated to spend 30 minutes on your favorite workout technique at the gym than you will at home with a jump rope.

4. Encouragement and support: Because of the many members of many gyms, you will probably cross paths with others with similar mindsets. As you develop acquaintances and friendships, you can encourage each other with comments, accountability partnerships, and sharing enjoyable activities. The staff members are specially trained to pace you appropriately at activities that are geared to address your specific concerns. Being with professional instructors and dedicated club members will help keep you focused on your workout goals.

5. Monetary commitment: Paying a monthly or annual fee can make anyone feel more committed to the program. After all, you don’t want to lose your investment. Whether you go to the gym or not, the statement will still come due. Plus, paying for something often gives it greater value. When you pay a fee to join a gym, you may feel like you’re doing something important for your overall health and well-being, as indeed you are. Paying your dues can help to keep you involved and motivated.

Nuke Your Veggies for Better Benefits

Our busy lifestyles have turned stovetop cooking into a distant memory. The microwave has replaced the solution for quick meals that satisfy the whole family. You'll be glad to hear that 'nuking' your food in the microwave may help retain more nutrients than other methods of cooking.

Harvard Medical School released an article that may influence the way you cook your vegetables. Cooking your veggies in the microwave may help retain the nutrients your body needs!

"Some nutrients break down when they’re exposed to heat, whether that heat comes from a microwave or a regular oven. Vitamin C is perhaps the clearest example. So, cooking with a microwave probably does a better job of preserving the nutrient content of foods because the cooking times are shorter. Cooking vegetables in water causes some of the nutrients to leach out into that same water. For example, boiled broccoli loses glucosinolate, the compound that may be responsible for its cancer-fighting properties."

Next time, nuke your veggies for a quick and very nutritious solution.

www.health.harvard.edu

Happy Independence Day!

Main Event Fitness is celebrating Independence Day with a special offer for you!

If you get a little carried away this holiday weekend, don't worry- we're here for you! Print out this coupon to receive a special Independence Day discount to get you back in the swing of things! I want to wish everyone a happy, safe, and HEALTHY holiday!

Friday July 4th Hours of Operation
10am-2pm



"This nation will remain the land of the free only so long as it is the home of the brave"
~Elmer Davis

All You Need to Know About Lazy People Can Be Seen in a Grocery Store Parking Lot

It occurred to me again last night that we are really lazy. I was sitting in my truck waiting for my wife to come out of the grocery store and while I listened to the news, I was observing the behavior of people who were looking for a place to park. It is amazing to me that someone will drive circles around a parking lot looking for one of the ten closest spots to open up instead of parking 250 feet away and actually saving time by hoofing it! Not to mention, I watched a Suburban try to squeeze in a spot intended for a Prius. Queen Latifah would have a better shot getting into Jessica Simpson's jeans. And people don't really seem to care about what happens to the other car when they swing open their doors and crash it into the nice door in the next parking spot. So wouldn't it be better for your body, save time, save gas, and save your car doors if you parked a little further away? Don't be lazy.
by Chris Scully

Obama Can't Be Our President!

I probably shouldn't pontificate about politics or religion on my company website; however I enjoy both subjects so I'm going to start talking about them. So...after the ongoing battle between Hillary and Barack you'd probably think I'm going to weigh in on some crucial issue? But actually, it's something else: it's Obama's bowling! I have been wondering how a person who bowls a legitimate 37 can POSSIBLY run the world's greatest nation? Now I just took a 10 year-old boy to the bowling alley a couple weeks ago and he's only bowled a couple times in his life - and he managed a 68! I bet Hillary, Bill, Bush, Condi, McCain, McCain's wife, Ralph Nader, and the Bush's dog, Spot, could beat a 37!! Do you realize how humiliating that is? Obama couldn't get more than 4 pins per frame! I have always observed how well Presidents throw out the first pitch at baseball games - but PLEASE: Keep Obama away from the pitcher's mound! It would be so embarrassing to our country. I can already see it! We need a leader that has some kind of athletic ability to go along with their intellect and leadership. I don't want to cringe on Opening Day!

by Chris Scully

4 small lifestyle changes that can give you 14 extra years

If your New Year’s resolve to eat better and be more active is wearing thin, here’s some news that may help bolster your efforts: scientists have reported that people who engage in just four healthy behaviors — eating five or more servings of fruits and vegetables a day, drinking moderately, not smoking, and getting some kind of physical activity daily — live 14 years longer, on average, than people who don’t have these habits. This finding, published in the January 2008 issue of the journal Public Library of Science Medicine, held true even among people who were overweight.

Charlie Bit Me!

Calorie Restriction and Aging

The first suggestion that the process of aging might not be inevitable—or at least that it could be slowed—emerged about 70 years ago. Scientists discovered that when animals are forced to live on 30% to 40% fewer calories than they would normally consume, something unusual happens: they become resistant to most age-related diseases—cancer, heart disease, diabetes, Alzheimer’s disease—and live 30% to 50% longer.

Scientists set out to understand what genes are turned on by calorie restriction because if they could figure that out, they might be able to develop medications that turn those genes on just like calorie restriction does (but without people having to drastically reduce food intake). Over the past 15 years, scientists at MIT and Harvard Medical School identified a family of genes called sirtuins that are responsible for the health benefits of calorie restriction. Then they developed compounds called sirtuin-activating compounds (STACs) that turn on the sirtuin genes. The first STAC is called resveratrol, which is found in red wine. Resveratrol can extend the life span of simple organism like yeast, fruit flies, worms, and fish. In late 2006, resveratrol was shown to extend the life span of mice fed a high-calorie, high-fat diet. Not only did it extend life span in all these animals, but the animals were protected against several diseases of aging and remained physically active and vital until very late in their extended lives.

It’s easy to see why this research is potentially relevant to humans. Like the mice in these studies, many of us are middle-aged mammals who eat a high-calorie, high-fat diet. While research results in mice do not always prove true in humans, they often do. Still, we are a long way from knowing whether human life span can be extended, and the added years made vital and active, by such knowledge of the biology of aging.

Reprinted from HealthBeat

Taking the Sting our of Five Common Stressors

Glance at the 10 leading causes of death in America, and you won’t find the word “stress” anywhere. Yet many well-respected studies link stress to a variety of ailments, including heart disease, stroke, and cancer. Depression and anxiety, which afflict millions of Americans, can be caused or exacerbated by stress. Stress also triggers flare-ups of asthma, rheumatoid arthritis, and gastrointestinal problems, such as irritable bowel syndrome.

Sometimes just thinking about embarking on a program of stress control can be stressful. Rather than freeze in your tracks, start small. Pick just one stumbling block or source of stress in your life, and see if these suggestions work for you.

1. Often angry or irritated? Consider the weight of cognitive distortions. Are you magnifying a problem or leaping to negative conclusions without checking to see if they have any foundation in fact? Take the time to stop, breathe, reflect, and choose.
2. Unsure of your ability to do something? Don’t try to go it alone. If the problem is work, talk to a co-worker or supportive boss. Write down other ways that you might get the answers or skills you need. Turn to tapes, books, or classes, for example, if you need a little tutoring.
3. Overextended? Clear the deck of at least one time-consuming household task. Consider what is truly essential and important to you and what might take a backseat right now.
4. Feeling unbearably tense? Try massage, a hot bath, mini-relaxations, progressive muscle relaxation, or a mindful walk. Practically any exercise — a brisk walk, a quick run, a sprint up and down the stairs — will help, too. Done regularly, exercise wards off tension, as do relaxation response techniques.
5. Upset by conflicts with others? State your needs or distress directly, avoiding “you always” or “you never” zingers. Say, “I feel ________when you _____.” “I would really appreciate it if you could ______.” “I need some help setting priorities. What needs to be done first and what should I tackle later?” If conflicts are a significant source of distress for you, consider taking a class on assertiveness training.

Reproduced from Harvard Health Publications

Proper Warmup for Weight Training

Warm up with ten minutes of aerobic exercise. This can be with treadmill walking or jogging, stationary bicycle, cross-trainer or stepper machines. Extend this to thirty minutes depending on requirements for fat loss. In any case, I recommend at least 30 minutes of cardio exercise at moderate intensity three times each week for all weight trainers in order to promote aerobic fitness. It need not be done at the same time as the weights session.

Warmups are important to get blood flowing to heart, lung and muscles and lubricating (synovial) fluid loosening the joints ready for action. Each weights exercise should include a warmup with light weights and practising the same form as for the workout weight. Sixty per cent of your workout weight is about right for warmups. Stretching is not so important before exercise and is better performed after exercise. Some light stretches will do no harm.

Pay Attention

Scent of a Woman - Al Pacino

Please be aware that some language may be offensive to viewers:

Seasonal Weight Changes Linked To Metabolic Syndrome

Seasonal changes in weight increase the risk for metabolic syndrome, a group of scientists from National Public Health Institute, Helsinki, Finland.

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This finding was based on analysis of 8,028 individuals, representative of the general population aged over 30, who attended a nationwide health examination survey.

According to the current study, individuals with metabolic syndrome have more seasonal changes in their mood and behavior. The study concludes that the seasonal changes in weight in particular are linked to metabolic syndrome.

With people having the 'winter blues' the risk of metabolic syndrome is heightened by 56 per cent. The negative effect of the seasonal changes equals to the protective effect against metabolic syndrome gained with regular physical exercise.

Because of easy assessment the scoring of seasonal changes in weight might be taken as a routine part of health status examination in persons being at risk of or currently having metabolic syndrome. If there were these changes, treatment options including scheduled exposures to light and regular physical exercise need to be considered.

"Disruption of circadian rhythms has been implicated in the pathogenesis of metabolic disorders. Our results give support to the hypothesized links between the metabolic and circadian cycles generated and guided by the circadian clock", says Timo Partonen, MD, academy research fellow of the group. "Our findings herein now extend these links to include relationships between the metabolic and seasonal fluctuations."

The current findings now suggest that abnormalities in the circadian clockwork predispose to seasonal changes in weight and to metabolic syndrome. This means that the circadian clockwork may well be a key to public health.

Obesity is an increasing problem concerning public health. High caloric intake or low physical exercise for example may lead not only to obesity but also to hypertension, insulin resistance and abnormal circulating lipid levels. These abnormalities tend to coincide and contribute to the term metabolic syndrome.

Reprinted from ScienceDaily (January 23,2008)