fall
Take
CONTR L
™
Eat Well. Stay Active. Reduce Your Risks. ™
FALL IS IN THE AIR
Editorial by Laura Del Guerra, RD, CDE
Fall is in the air. The mornings are colder and this past week while exercising in
the evening I noticed myself paying attention to the fact that it was starting
to get dark much earlier. The leaves are also just beginning to turn colors on the
bushes and trees that line some of my favorite trails. This has got me thinking more
about preparing to move some of my exercise indoors in preparation for even colder temperatures and shorter days. These transitions can oftentimes de-rail fitness routines. Keeping in mind
the ways in which you benefit from routine exercise; not just the fitness aspect but the increase in
energy, decrease in stress and the other intangibles will help make the transition smoother. If you
belong to a gym start to look now for classes you might want to try or begin to modify your schedule for indoor exercise time. If you prefer to exercise at home, dust off your equipment and consider
if you need to add any new equipment. If you need suggestions or assistance on how to ‘seasonalize’ your workout ask your health coach and check out our blog for tips on fall fitness.
OCTOBER 2014 EDITION
TAKE CONTROL’S
EXERCISE SPECIALIST’S
FAVORITES
Kat’s favorite app for cardio work out or
cross training: Tab at a Pro Ti me r
www.tabatatimer.com. Click here to learn
more about Tabata. It was developed
by, Professor Tabata from Japan.
http://www.ritsumei.ac.jp/eng/html/research/
areas/feat-researchers/interview/izumi_t.html/
Shannon’s favorite cardio workout is running
and for interval training she loves to use the
DVD series T25 by Beachbody.
RESOURCES AT
OUR WEBSITE
takecontrolmt.com
IN CONTROL! KEEP GOING
PERSON OF THE MONTH: TAMMY
By Health Coach Shannon Jones
Being healthier can seem far off and a healthy lifestyle is a long-term commitment, it’s not a quick
fix. Great news! There is hope and it is within your reach. Over the past year I have had the pleasure
to work with Tammy on her remarkable journey to improve her health. She took steps that helped
impact her tomorrow. She became stronger, healthier, and is paving the way for others as a healthy
role model.
Q: What made you decide to join Take Control’s Lifestyle Management program?
A: I needed to make changes in my life. I want to live as long and as healthy as possible and the
habits I had created were the direct opposite. I needed help organizing a plan and support to
making life changes. The perks of the program that helped pay costs and reward success were
added bonuses.
Q: What was your reason/motivation for wanting to make changes regarding your
health?
A: I wanted to be healthier and stronger while lowering my risk for disease. I want to be a good
role model for my daughter and teach her healthy habits.
Q: What where your biggest challenges?
A: My biggest challenges were fighting old habits when times were stressful or busy. It’s easy to
choose old routines, unhealthy food or life choices. I had to retrain my mind to process stress, plan
out foods, and organize fitness times in my week. It was hard, but not impossible.
(continued on page 4)
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IS IN THE AIR
1
Cross training Workout-Print off for home
or gym workout Richel’s Rockin’ Interval
Strength/Cardio 2 to 1 Workout- Print off for
home or gym workout
Rate of Perceived Exertion (RPE)
Handout–This handout has a scale you can
use to measure the intensity of your cardio
exercise
TIPS TO REDUCE
STRESS AND ANXIETY
that there are things you can’t
• Accept
control, keep a positive attitude.
stress in its tracks, take a walk,
• Stop
remove yourself from the situation.
management; give yourself enough
• Time
time to get things done.
that make you happy; garden• Doing,things
knitting, reading.
time each day to sit quietly and
• Take
reflect (meditate).
regular exercise (a fit body fights
• Get
stress better).
your body healthy, make well• Feed
balanced meals.
• Get enough sleep.
MONDAY-FRIDAY • 7A M -5PM M S T
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fall
Take
IS IN THE AIR
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
MIND MATTERS,
CANCER PREVENTION
According to the Archives of Internal Medicine, red meat intake has been
found to “strongly” elevate risk of breast cancers that are estrogen and
progesterone receptor positive in pre menopausal women. Therefore,
women ages 26-46 want to decrease dietary intake of red meat. Foods
high in folate like dark leafy greens, bean sprouts, beans of all types,
asparagus, peanuts, dried herbs and sunflower seeds should also be eaten
daily and at most meals. A pretty simple strategy that will keep you slim
and may save your life!
Last and not at all least, exercise my friends! The American Cancer Society
recommends aerobic exercise 30 minutes a day 5 days a week. Their top 10
hit parade of exercise activities are; Walking, yoga, tai chi, team sports,
dancing, rollerblading, cycling, and dodge ball. There is a lot of research out
there that address exercise and the “happiness factor.” The healthier you
feel the happier you are. Add a healthy diet and a mindful daily meditation
to the mix and you will live life well and disease free.
Laura Bender is a Holistic Personal Trainer and
Chopra Center Meditation Teacher
She can be contacted at Bodies by Bender
(406) 728-4395 • Bodiesbybender.com
by Laura Bender
The human body is an amazing one stop shop consisting of organs, bones
and skin. Your great brain is the boss of this shop. Every second of every day
your heart beats, blood flows and oxygen soars in and out of this miracle
we call the human body. It is truly amazing when you think about the
precision in which bodies create new cells and side line old ones.
CREATE A BALANCED LIFE
Your great brain, its’ function and how you take on stress is very important
for cancer prevention, so lets’ start here. Our bodies are the machine and
control central is the brain. When we get stressed our brain sends out
signals to the body that scream, RUN! RUN! The heart beat goes up, blood
pressure rises, digestion slows, blood platelets get sticky (inflammation)
and the immune system tanks. This is the job of your brain, to save your
body and if you were a caveman about to be eaten this physical reaction
would serve you well. In 2014, there are no tigers to run from but when
faced with hundreds of emails, deadlines and schedules, your brain sends
the exact same signal to your body. Common sense would dictate that a
prolonged state of mental agitation and stress will create an inflammatory
system. Over time, inflammation can create renegade cells which become
some wild and crazy disease DIS-EASE like cancer.
According to the National Institute on Health NIH, regular meditation can
reduce chronic pain, anxiety, high blood pressure, cortisol levels known as
“stress hormones” and the use of health care services. People who engage
in some form of meditation claim that they have experienced an improved
outlook on life, mental efficiency and alertness. If you buy this idea that
inflammation equals disease why wouldn’t you want to start by reducing
your stress response? You don’t have to be Buddha to meditate. There are
many different techniques. Guided meditations are available on line
(Chopra.com), as well as many books and CDs. If you want your own
personal practice find a certified teacher in your area. It is easy, portable
and for as little as 10-20 minutes a day your best health care insurance.
THE CARE AND FEEDING OF THIS GREAT MACHINE
Our next destination on our tour of your body is the digestion. Current
research indicates a direct relationship to some forms of cancer and obesity.
If you are 10lbs over your average weight no worries, however, if you are
more than 20lbs, time to get serious. Weight loss is not rocket science! In
this day and age there are many practical food choices you can make to
institute change in your meals. I have been advising clients for years to stop
drinking fruit juices and pop. Something as simple as adding veggies and
fruits to your diet help you lose weight and you will feel better.
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fall
Take
IS IN THE AIR
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
CARDIOVASCULAR EXERCISE
THE CORNERSTONE OF YOUR
EXERCISE PROGRAM
by Take Control’s Exercise Specialists Kat Van Fossen
and Shannon Jones
Whether you are just starting out and taking the first steps toward
exercise or a devoted exerciser hoping to optimize your results, a
well-rounded fitness training program is essential. This month we are
highlighting the element of cardiovascular exercise. Cardiovascular
(cardio) or aerobic exercise involves raising your heart rate and keeping it
elevated for a period of time.
Benefits of Cardiovascular exercise:
Strengthens the heart
Strengthens lungs and lung capacity
Boosts metabolism
Reduces stress
Improves energy
Improves sleep
Improves mood
A common question is “What is the difference between physical activity
and cardiovascular exercise?” Rule of thumb: The intensity and amount
matter. You have to elevate your heart rate to an aerobic zone for cardiovascular exercise and your cardio exercise has to last more than 10
minutes per session.
Aerobic exercise includes any physical activity that uses large muscle
groups and increases your heart rate. The great thing about aerobic
exercise is that there are infinite options at your disposal like walking,
jogging, biking, swimming, dancing, water aerobics, tennis, jogging,
running, and many more. They key to regular cardiovascular exercise is
consistency, variety and finding cardiovascular exercise that you enjoy
(or can tolerate).
SMOKY CORN & BLACK
BEAN PIZZA
from Eating Well
October is a great time to use your grill and summer harvests are still
available.
INGREDIENTS
1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels, (about 2 ears)
2 tablespoons cornmeal
1 pound prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella, preferably smoked mozzarella
PREPARATION
Preheat grill to medium.
Combine tomato, beans, and corn in a medium bowl. Sprinkle
cornmeal onto a large baking sheet. Stretch the dough into about a
12-inch circle and lay it on top of the cornmeal, coating the entire
underside of the dough.
Transfer the crust from the baking sheet to the grill. Close the lid and
cook until the crust is puffed and lightly browned on the bottom, 4 to
5 minutes.
Using a large spatula, flip the crust. Spread barbecue sauce on it and
quickly sprinkle with the tomato mixture and cheese. Close the lid;
grill until the cheese is melted and the bottom of the crust is browned,
4 to 5 minutes.
NUTRITION
Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48
g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.
Nutrition Bonus: Calcium (15% daily value).
Carbohydrate Servings: 3
Exchanges: 3 starch, 3 medium-fat meat
••
•
•
References used:
Mayo Clinic, Sparkspeople Fitness and ACE
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fall
Take
IS IN THE AIR
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
IN CONTROL (continued)
Q: What where your biggest obstacles?
A: My biggest obstacle was when I had to have major surgery, I put the surgery off for as
long as I could but I had to do it. I lost my momentum, got out of my healthy routine and
had to rebuild on my knowledge blocks of healthy living success. “Every day it’s a choice
to be as healthy as you can be.”
Q: What where your biggest accomplishments?
A: I have made great accomplishments this past year. I have lost almost 40 lbs, lowered
my blood pressure, reduced my diabetes risk by a point, and improved my cholesterol. I
began seeing food as fuel, not a band-aid for emotions. I found healthy, easy food
options for my family. I became a role model and cheerleader for others.
Q: What did you find most helpful as you made changes?
A: Laying out my work out clothes or packing my gym bag the night before. Finding
ways to substitute fatty spreads. Dedicating 30 minutes a day to myself because it is
important to be healthy. I found ways to include my daughter (3 years old) in workouts
at home. I found tools to help me be successful; online healthy living groups, Facebook
groups, using the Couch to 5k free smart phone app to help with a planned work out, the
My Fitness Pal app to track my calories, water intake and workouts.
Q: What have you gained through this process?
A: Empowerment! A year ago I felt I could not lose weight and that was just the way it
was going to be. I have the knowledge to be successful and I feel like I know how to put
the pieces for weight loss together. This is a process and a journey. I have gained the
knowledge to be successful. I learned that punishing thoughts are defeating and I want
to be responsible to myself but with grace. I learned the mantra: “If it was easy: everyone would do it.” This came in handy as I was running and feeling like I couldn’t go
another step. Over the past year I have learned to feel strong, confident, empowered, and
have had the ability to be really proud of myself.
Q: What differences do you see in yourself and the impact it has had on your
health and life?
I know that I am capable of having weight loss success and building a healthier life for
myself. I am happier and more energetic. My daily anxiety has decreased. I see the
impact on my daughter and her wanting to live a healthier life, now. My work is not
done, I have more work to do and I know I have the ability to control the factors that
control those destinies.
TAMMY’S WORDS OF WISDOM
Even if you aren’t seeing the results you want, see the smaller results and celebrate these
victories first. The other milestones will come. Keep going! Share your journey. Ask
others for what you need to help you be successful. You don’t have to do it alone. Find
health buddies and be each other’s best cheerleaders!
Shannon’s Thoughts:
As a health coach at Take Control, I continue to be encouraged and inspired by my clients.
I find myself making changes along the way too as they share their journey, insights and
successes. I agree with Tammy, just because you do not see results after a day or even a
week, don’t give up. You may not see changes instantly, but know that every healthy
choice you do make is affecting you in ways you’d never imagine.
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COMMON “CARDIO” MYTHS
& TIPS
By Shannon Jones-Exercise Specialist
Myth #1–The Fat-Burning Program on cardio machines
burns more fat and is better for weight loss. Cardio
machines have an option that seduces many, the
"fat-burning" program. Who wouldn’t want to burn more fat
when working out? The fat-burning program was designed to
keep your heart rate lower for longer periods of time so your
body will burn a higher percentage of fat as fuel.
Truth-Unfortunately, because you're working at a lower
intensity, you're also burning fewer calories. When it comes to
impact on weight loss and burning calories you want to burn
as many as possible in the time you have.
Tip–Try an interval workout. Interval training includes short
periods of higher intensity cardio followed by rest and
recovery. The benefit of interval training you can burn more
calories in less time, you can improve your fitness level quicker,
keep boredom at bay, and no special equipment required. You
can use a program on the machine or create one yourself. You
can do this by simply increasing your intensity to a hard pace
for 30 seconds followed by 2 minutes at an easy pace; then
repeat for up to 30 minutes. Once you’ve mastered this you can
try 1 minute of a hard intensity, followed by 2 minutes at an
easy pace.
Myth #2–The “Calories Burned” displayed on machine
is accurate. Seeing those calories burned after a workout can
be very satisfying, and we really want it to be true.
Truth-You're not burning as many calories as you think. The
"calories burned" screens on cardio machines can be off by
30% or more. It is just an estimation. Be conservative on your
approach to calorie burn and assume you're actually burning
fewer calories than the screen shows.
Tip–A better and more accurate way to estimate your calories
burned for any workout are tools like a personal fitness tracker
or personal heart rate monitor. They both estimate calories
burned based on your age, height, weight, gender and your
actual workout intensity. They still are not 100% accurate but
better than the machine at the gym.
Myth #3-The best time to for cardio exercise is early in
the morning.
Truth-There is no "best time." The best time to for your
exercise is when it works best for you.
Tip–Schedule Your Exercise. Write down your exercise
appointments as you would any other appointment and
schedule them at least a week in advance. Remember be
specific and be realistic.
MONDAY-FRIDAY • 7A M -5PM M S T
1.800.746.2970
CONTR L
IS
IN
THE
AIR
Eat Well. Stay Active. Reduce Your Risks.
™
WHERE IS THE
JAMMER BUS
THIS MONTH?
LEGEND
GOING TO THE
SUN HIGHWAY
SPERRY CHALET
Sperry Chalet was built in 1913 by James J. and son Louis Hill
of the Great Northern Railway, the prime developer of
Glacier National Park. Listed as an Historic Landmark, these
rustic buildings, built of native rock, have survived their
rugged environment relatively unchanged for over 90 years.
Opened in 1914 the main buildings consist of a two story
hotel building and a kitchen/dining room building. A
maintenance building and a new restroom building are
located between hotel and dining room buildings. Other
than a modernized kitchen and the new composting
restroom facility, the interiors and exteriors are much as
they were built. It is a short 400 foot stroll between the
dining room and the hotel building.
The private guest rooms are without lights, heat or water.
Flashlights are used at night as no candles or fueled lights
are allowed. The dining room has a wood stove and propane
lights for comfort.
201 4
OCTOBER
Take
fall
✯
✯
MANY
GLACIER
✯
CAMAS LAKE
GLACIER BACKCOUNTRY
POINTS OF
INTEREST
✯
GARDEN
WALL
WEEPING
WALL
✯
TRAIL OF
CEDARS
✯
✯
SUNRIFT
GORGE
✯
gunsight
lake
✯
✯
MOUNT
LOGAN
elevation 9,239
LAKE
MCDONALD
SPERRY
CHALET
HIKE 734
✯
APGAR
VILLAGE
Did you sign up for our
“Hike 734 ” Challenge yet?
You could win $100 by
walking about 2 miles per day.
http://takecontrolmt.com/
2014/01/2014-journey-throughglacier-and-hike-734/
✯
TWO
MEDICINE
M BRAWL OF THE WILD
NOV. 22, 2014 • missoula, mt
REFER A FRIEND CAMPAIGN!
Your chance for 2 tickets to the Cat/Griz Football Game PLUS one nights lodging.
For each friend you refer that joins Take Control, you and your friend will be entered for a chance to win.
Drawing to be held November 13th
REFER YOUR FRIEND BY C ALLING OR EMAILING MICHELLE
1.800.746.2970 OR [email protected]
TA K E CON TR O L–PO B O X 9 1 3 2
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MONDAY-FRIDAY • 7AM -5 PM MST
1.800.746.2970
Take
fall
IS IN THE AIR
CONTR L Eat Well. Stay Active. Reduce Your Risks.
™
Recipe for a 32 oz Ball jar : 1/4 Gala (or red) organic apple,
sliced thinly, + 1cinnamon stick. Cover the ingredients
with cold water, then put the mixture right into the fridge.
Eat Well. Stay Active. Reduce Your Risks. ™
CONTR L™
Take
So satisfying and stimulating to the senses, this infused
water recipe is very easy to make and requires a short
infusion time. It’s the perfect drink for those 65 degree
days when you want something to warm you up inside,
but don’t feel like making hot tea. Cold water and temperature is important to keep the
apple slices from turning brown. Infuse for 4-24 hours
(the longer, the better because apples do not infuse as
readily as other fruits). Before you are ready to drink or
serve the water, let it sit out at room temp for a half an
hour. For this particular infusion, you’ll get loads more
flavor from room temperature water than cold water.
After drinking about 2/3rds of the water, refill with cold
water and stick the Ball jar back in the fridge for a couple
of hours. The second infusion will almost be as flavorful as the first.
source: http://www.infusedwaters.com
TIP: Slice the apples
super thin.
Thin
apples provide the
most surface area for
juices and flavor to
infuse into the water.
P O B OX 9 1 3 2
M IS S O UL A, M O NTANA 59807
APPLE CINNAMON INFUSED
WATER—FALL FLAVOR!