This week our theme is about most of our Achilles heal: a sweet tooth for SUGAR. This weeks post should give you some good info and some great alternatives to sugar. I hope your week is sprinkled with Stevia and has a cherry on top:-)
pil-oga-robic | MIND We've focused on two studies, one by Columbia University which shows blood sugar regulation affects memory and is improved with exercise, and a second study by Princeton University which shows that rats binging on sugar are very much like drug addicts when they're forced to stop eating it.
Columbia University Study
-Glucose regulation is improved with physical activity.
-There is a correlation between elevated blood glucose levels and reduced blood flow to the brain.
-Studies have shown that physical activity reduces the risk of cognitive decline and improves glucose regulation.
"Blood Sugar Control Linked to Memory Decline, Study Says" NY Times The study, by researchers at Columbia University Medical Center and funded in part by the National Institute on Aging, was published in the December issue of Annals of Neurology.
Princeton University Study: Denied sugar, binging rats suffered withdrawal.
Hoebel and colleagues in his lab started rats on a pattern of binging by withholding food for 12 hours when the rats were sleeping and through breakfast time, then giving them nutritionally balanced food plus sugar water. The animals gradually increased their daily sugar intake until it doubled, consuming most of it in the first hour it was available.
When the researchers suddenly removed the sugar portion of the rats' diet, the animals exhibited teeth chattering, a common sign of withdrawal. For some animals, the researchers removed the sugar and also administered a dose of a drug that blocks the opioid receptors in the brain. In addition to teeth chattering, those animals showed anxiety and a reversal in the usual balance of neurochemicals in the brain's motivation system. (We do not support animal testing) Princeton University: Sugar on the brain: Study shows sugar dependence in rats
pil-oga-robic | BODY What happens when you eat a refined carbohydrate like sugar?
-Your body must borrow vital nutrients from healthy cells to metabolize the incomplete food.
-Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories.
-Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar.
-Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.
pil-oga-robic | WELLNESS Here are some healthy and sweet alternatives to sugar! Throw out the white stuff!!!!
-Cook with Agave Syrup-Steviav (neither affect blood sugar levels)
-Honey
-Molasses
See our next BLOG POST for some awesome sugar free dessert recipes.
-Banana cookies
-Raw Candy
-Agave and Honey Oatmeal Cookies with chocolate chips / raisins
-The Amazing Black Bean Brownies
-Yogurt and berry surprise
Never underestimate the importance of a good nights rest! So take care of yourself and make sure you take time or a few extra steps to get to get that good nights rest whenever you can. This post is making you very sleepy...zzz
pil-oga-robic | MIND
- Rapid-eye-movement (REM) sleep is characterized by a period of intense brain activity and dreams.
- The brain in REM sleep can be even more active than when we are awake.
- The reasons why we dream and the meaning of our dreams, despite scientific investigations, still largely remain a mystery.
- Given that a single sleepless night can cause people to be irritable and moody the following day, it is conceivable that chronic insufficient sleep may lead to long-term mood disorders. Chronic sleep issues have been correlated with depression, anxiety, and mental distress.
pil-oga-robic | BODY
- Digestion, cell repair, and growth are often greatest during sleep, suggesting that cell repair and growth may be an important function of sleep.
- Lack of sleep disrupts the hormones that help to control appetite, metabolism and blood sugar levels.
- Poor sleep may result in food cravings even after you're full and may increase your craving for sugar.
pil-oga-robic | WELLNESS
TIPS to get a better night's rest:
#1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
#2 Turn Your Bedroom into a Sleep-Inducing Environment: bats sleep in caves for a reason!
#3 Establish a Soothing Pre-Sleep Routine: Ease the transition from wake time to sleep
#4 Keep Your Internal Clock Set with a Consistent Sleep Schedule
#5 Nap Early—Or Not at All
#6 Lighten Up on Evening Meals: Finish dinner several hours before bedtime and avoid foods that cause indigestion.
Hello Pil-ogies!
It is our recovery week. So we will have no class 8/3-8/7. We will be back for a balanced butt-kicking MONDAY, AUGUST 10TH!!! E-mail or Call us to reserve your class spot. We can't wait to see you all.
AUGUST DEALS POSTED!
CHECK OUT OUR PRICING PAGE FOR MORE INFO!
pil-oga-robic | JULY NEWS
Hello Friends!
We hope that you are having a fun filled summer. Here is what's new with Pil-oga-robic!
news | DEALS
-Make sure you check our pricing web page the week before every 4 week cycle. We offer monthly deals and special offers on pricing packages!
-If you are a student, we have a new rate for you!
-We are now offering customized nutrition programs to help you lose weight and stay healthy. Includes recipes, daily caloric recommendations, menu planning and support along the way.
-August Deals will be posted next week. Reserve your spot for "3 Days a Week" by July 31st and get $20 off your next package!
-We will be offering another FREE class in the next few weeks. Check out Blog for upcoming details.
-First class FREE! Come try us out!
-http://nomadfit.weebly.com/pricing.html
news | CLASS
-We have added yoga balls to our circuits, your Abs will get a rockin' workout with this fun tool.
-To beat the summer heat, our afternoon class works out in the shade with a water mister. The water mister is a great way to quickly cool down between circuits.
-We are temporarily canceling our 7am class. If you are interested in this time slot or another in the future e-mail us. We love suggestions.
-Our 5:30pm class now meets M, W, F (we swapped out Tuesday nights for Monday nights).
-Fall classes are just around the corner. We are planning our fall schedule now. Please let us know what time slot you are interested in, or suggest a new one.
-Music will be added to our workouts. Who do you love to rock out to?
-http://nomadfit.weebly.com/schedule.html
news | WEB
-Check out our BLOG! We list tips, recipes, and news here. Also feel free to comment on posts. We hope to build an interactive community here. Post if you like something, have modified a recipe, or know a secret that we don't.
-Please review us on Yelp & CitySearch. We would love to know how we are doing and every review we get means more people will learn about Pil-oga-robic!
-If you have any testimonials that you would like to share, e-mail them to us and we will post them on our site!
-http://nomadfit.weebly.com/blognews.html
Thank you all for your support! Keep cool this summer!
Hannah + Ishbel
Our theme this week is KNEE HEALTH. Enjoy!
pil-oga-robic | BODY
WEAK IN THE KNEES
The knee marks the meeting place of three bones: the shinbone (tibia), the thighbone (femur), and the kneecap (patella). Unfortunately, the knee's mechanics are better suited to chasing animals for dinner than to sliding into second base, says Stephen Messier, professor of health and exercise science at Wake Forest University.
Every year, nearly 11 million Americans complain to doctors about knee pain. Orthopedic surgeons operate more often on the knees than on any other body part. The findings of a study published in the Annals of Internal Medicine highlights the importance of evenly building the leg muscles to keep the knee joint properly aligned - a task for which yoga and Pilates are perfect.
William Roberts, M.D., president-elect of the American College of Sports Medicine says, "Tension in the muscle is fine. Sensation directly above the kneecap is not a problem, but if the tension is on the sides of the knees, I'd back off."
pil-oga-robic | MIND
6 Ways to Protect Your Knees
1. Avoid Hyperextension: When joints are overly mobile and flex too far back, they're hyperextended. In the knees, hyperextension often occurs in poses in which the legs are straightened.
2. Start with your feet. Proper alignment through the feet is the key to building strength evenly in the ligaments on both sides of the knee. Separate your toes and press actively through the four corners of your feet in every pose, even inversions. If your feet are out of alignment, your knees are going to suffer.
3. Keep your knees in line. In positions in which you bend your knee,first align your bent knee over your ankle, then draw your kneecap in line with your second toe. Lift up through your arches.
4. Tune in to subtle signals. If you feel achiness when you come out of a bent-knee pose, you may have worked too hard.
5. Build strength by balancing. Very dynamic balancing protects the knee against future injury by training the functional alignment, not just working the muscle.
6. Warm up with hip openers. If your big joints aren't open, your small joints will always take the stress.
Pil-oga-robic | WELLNESS
Treat those Knees! Here are some tips to reduce knee inflammation:
-Icing the knees after a workout in an ice bath/ or with ice pack. Kneel or sit in tub full of cold water and a few scoops of ice (10 mins), OR for less sever pain use ice pack (20 mins).
-Increase your tumeric intake. View post on blog for a few recipes from Vegetarian Times that include turmeric: Mellow Yellow Rice Noodles w/ Roasted Peanuts and Potato and Baby Spinace Masala
-Eat Cherries or take a cherry supplement. They are rich in antioxidants and decrease inflammation and relieve syptoms of Osteoarthritis. Some studies show it to be as effective as aspirin at revealing pain.
(Thank you Yoga Journal for all of the great information!)
Take special care of those neat-o knees this week!
Hannah + Ishbel
food | Mellow Yellow Rice Noodles with Roasted PeanutsIngredient list
Serves 4
* 1 8-oz. pkg. pad thai rice noodles
* 3 Tbs. canola oil
* 4 large shallots, peeled and thinly sliced (1/2 cup)
* 1 Tbs. brown sugar
* 2 tsp. ground turmeric
* 1 clove garlic, minced (1 tsp.)
* 1/4 cup lime juice
* 7 oz. baked Thai-flavored tofu, cut into thin strips
* 1/4 cup chopped cilantro
* 1/4 cup chopped roasted peanuts
Directions
1. Cook noodles according to package directions. Drain, rinse under cold water, and drain thoroughly.
2. Heat oil in small saucepan over medium heat. Add shallots, and cook 7 to 9 minutes, or until shallots are golden. Remove from heat, and stir in sugar, turmeric, and garlic. Add lime juice, and stir to combine.
3. Transfer noodles to large bowl, and fold in tofu, cilantro, peanuts, and turmeric sauce. Season with salt and pepper.
Per Serving:
Calories 487
Protein 14g
Total fat 20.5g
Saturated fat 2.5g
Carbs 62g
Cholesterol mg
Sodium 366mg
Fiber 2g
Sugars 5g
food | Roasted Peanuts and Potato and Baby Spinace Masala- 2 Tbs. canola oil
- 1 lb. Yukon Gold potatoes, cut into 1/2-inch cubes (4 cups)
- 1 large yellow onion, thinly sliced (11/2 cups)
- 3 cloves garlic, minced (1 Tbs.)
- 2 Tbs. minced fresh ginger
- 1 jalapeño chile,finely chopped (1 Tbs.)
- 1 tsp. ground coriander
- 1/2 tsp. ground cumin
- 1/2 tsp. turmeric
- 1 13.5-oz. can light coconut milk
- 1 6-oz. bag baby spinach
- 11/2 tsp. garam masala
- 1 Tbs. lime juice
- 1/4 c
Directions 1. Steam potatoes in steamer basket set over simmering water 10 minutes, or until just tender. 2. Meanwhile, heat oil in large skillet over medium heat. Add onion, and sauté 8 minutes, or until soft and golden. Add garlic, ginger, and jalapeño, and sauté 1 minute, or until fragrant. Stir in coriander, cumin, and turmeric. Add steamed potatoes, and sauté 1 to 2 minutes, to coat with spices. Add coconut milk and 1/4 cup water, and season with salt and pepper, if desired. Bring to a simmer. Reduce heat to medium-low, cover, and simmer 5 minutes, or until sauce begins to thicken. 3. Stir in spinach, garam masala, and 1/4 cup water, and cook 2 to 3 minutes, or until spinach is wilted. Stir in lime juice and cilantro. Serves 4 Per Serving: Calories 347 Protein 7g Total fat 16g Saturated fat 6g Carbs 45g Cholesterol mg Sodium 382mg Fiber 6g Sugars 3g
tips | BEAT THE HEAT DURING A WORKOUT
- Drink plenty of liquids, even if you're not thirsty. Sports drinks including electrolytes help to replenish what we sweat out.
- Bring an extra water bottle to practice. Regularly pouring a little water on your head/body during your run can help to increase the evaporation-cooling effect.
- Dress in light-weight, light-colored, loose-fitting clothing. Try to avoid wearing cotton, wear clothing made of lightweight technical fabrics designed to whisk away moisture keeping you cooler and dryer. A water-logged cotton T-shirt can actually slow down the evaporation-cooling process causing you to overheat.
- Wear a hat or visor to block the sun's rays, shade eyes, and keep sweat out of eyes.
- Eat light. Avoid hot, heavy meals and opt for foods high in water content: fruits, salads and soups.
- Take cool baths and showers before or/and after a workout. Water conducts heat away from the body, bathing in tepid water is a good cooling technique.
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