by Diana Sadtler

No worry.  Staying active and eating healthy will make the transition easier and oh so good for you.

1 Corinthians 6:19-20:  Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were brought at a price.  Therefore honor God with your body.

It’s always such a shock when the first days of classes roll around.  After all, just yesterday you were sleeping until 11:00 a.m.!  It’s a shock to the system and you wake up scratching your head saying, “What just happened here??!!”
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Summer months are full of kid camps, vacations and plain ole’ hanging around. Neighborhood kids stop by to hang out, unexpected visits from neighbors and friends and the planned cookouts seem to be weekly and sometimes daily events in the summer. Preparing meals and snacks for all these occasions seem endless! Below are a few easy and tasty recipes the whole family can get involved in making and will satisfy young and old alike.

Bug Crunchers

1 box round crackers
1 jar natural peanut butter or soft cream cheese (flavored optional)
1 bag stick pretzels
Raisins

Spread peanut butter or cream cheese on one cracker. Place 4 pretzel sticks on each side acting as spider legs. Spread more peanut butter or cream cheese on second cracker and lay on top of pretzel sticks. Cut one raisin in half. Using peanut butter or cream cheese as glue, place on top of cracker to become the spiders’ eyes. Enjoy!

Fruit Snackers

Wooden sticks
Diced, watermelon, in season melon, banana, apple, pineapple, grapes and strawberries

Place diced fruit onto wooden sticks. Place on platter and serve.

Easy Pasta Salad

1 lb. Box of favorite pasta, cooked

2 Zucchini, diced
2 Red peppers, seeded and sliced
1 onion, chopped
Preheat oven to 375. Line cookie sheet with foil. Spread out vegetables on tray and coat with a drizzle of olive oil, salt and pepper. Roast vegetables for 20 minutes. Remove from oven and add to cooked pasta. Add vinaigrette and serve.

Lemon Vinaigrette

Zest 1 lemon
Juice 1 lemon
2 T. favorite vinegar
1 tsp. Dijon mustard
½ c. olive oil
Pinch salt and pepper

Wisk well.

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by Diana Sadtler

Spring has brought the family outside again and with the end of school approaching fast and summer next in line, the outdoor beckons all to participate in outdoor activities the entire family can enjoy. Lets face it, kids just want to have fun, not exercise! The good news is while they are “just having fun” their bodies are benefiting as well. Parents can get in on the fun with the kids by doing some cool activities together.
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Ever page through a fitness magazine or see some guy at
school and wonder, “How did he get THAT big!?”
Let’s hope that most weight lifters have accomplished their personal
goals through a smart eating plan and hours of dedication in the weight
room. Unfortunately, that’s not true
for all and some, men and women alike, have gotten that way through illegal use
of steroids. Steroids you ask? What is a steroid anyway? You might hear steroids talked about at
school or while hanging with your friends and you’re just not sure what they
are. Let me share with you the not so
good news of illegal steroids.

Steroids are naturally occurring chemicals in the body. Testosterone is the principal male sex
hormone and is both an anabolic steroid, which stimulates protein and
builds muscle tissue and an androgenic steroid, which is responsible for
the changes in boys at adolescence and promotes masculine characteristics. Scientists created a synthetic form of
steroids to mimic the positive effects of promoting tissue growth in patients
who had experienced muscle loss and who don’t produce enough testosterone on
their own. Common street names for steroids are “juice” or “roids”, but be
warned, without a prescription from a doctor, steroids are illegal and
possession, if caught, can result in jail time or other disciplinary actions.

Forms of Steroids

Steroids are found in pill form and taken orally while others are in liquid
form and are injected by a needle directly into muscles. Certain forms of steroids may increase
muscle mass while others accelerate fat loss.
The varied effects can lead to abuse in a process called stacking,
meaning two or more forms are taken at one time to produce desired effects. This is very dangerous and can cause serious
harm to the body if continued for a long period of time.

Side Effects of Steroids

One big side effect, among many, is stunted growth in
teenagers. Because teen boys are
already at peak production of this hormone, there is no need to increase levels
and alter the natural hormonal balance.
Testosterone and other sex hormones trigger a growth spurt that occurs
in the body naturally during puberty and adolescence. When a synthetic steroid is introduced into the body it produces
an artificially high hormone level which can prematurely signal the bones to
stop growing.

Other
side effects include atrophy (shrinking) of the male reproductive organs,
baldness, unnatural breast growth, and bad acne. It makes the liver work overtime, causes headaches, high blood
pressure, heart disease, strokes, blood clots, aching joints and muscle
cramps. Further, they can also cause
nausea, vomiting, sleeping problems, severe mood swings and depression.

Do Teens Use Steroids?

In 2002, the National Institute on Drug Abuse conducted a study where teens
were asked if they ever tried steroids, even if only once. Only 2.5% of 8th
graders ever tried steroids; only 3.5% of 10th graders; and 4% of 12th graders.

Conclusion

Steroids have their place…in medicine, under doctor supervision, for those
in true medical need. Being educated
and having knowledge is POWER. Knowing
the truth about steroids is the first step to equipping oneself with the power
to say “no”. A good eating plan with
quality food, e.g., carbohydrates, protein, good fats and water, and dedication
to a safe, well-planned weight training program, will not only help you to
build muscle mass naturally and safely, but hey, you might get a head turn from
the cute girl that sits next to you in class!

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We all want to start off with an efficient exercise program but frequently have no idea where to start or how to begin. It’s important to remember that an exercise program includes cardiovascular conditioning and strength training. Below are five factors that will assist with developing and implementing an effective exercise program.

INTENSITY

Intensity is a specific percentage or number used to monitor progress. Cardiovascular conditioning can be measured by a formula: 220-age=Maximal Heart Rate (MHR). Multiply MHR by .65% for beginners and by .85% for those more experienced. That number is your goal and represents the level your heart rate should reach during each cardiovascular session. Increase percentage as needed (see Progression). An excellent way to monitor your heart rate is by purchasing a heart rate monitor. They are well worth the expense if you are serious about good cardiovascular health. If purchasing a heart rate monitor is not an option, be sure you are moving fast enough so a conversation cannot be held with your partner or yourself! Intensity for strength training should be weight lifting 60% of 1 repetition maximum (RM). To find your RM, simply find the weight that you can just barley lift and take 60% of that. Increase as needed (see Progression).

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With the growing concerns over obesity in America it is critical for people to incorporate some type of daily activity into their schedule. Same holds true for pregnant women. According to the American College of Obstetrics and Gynecology, "pregnant women should be encouraged to engage in regular, moderate intensity, physical activity to continue to derive health benefits during pregnancy as they did prior to their pregnancy." This is good news for pregnant women already engaged in an active lifestyle.

All pregnant women, regardless of their fitness level and health status should consult with their physician and obtain clearance before starting an exercise program. The American College of Sport Medicine (ACSM) recommends that pregnant women perform moderate intensity activity 3-4 times a week. Those already participating in a resistance-training program can continue, with consultation and clearance by a physician. Women wanting to start a resistance-training program and not previously participated in one are encouraged to begin postpartum. Cardiovascular intensity should be kept to fairly light to somewhat hard. As cardiovascular intensity increases so does the blood flow to the muscles and away from the fetus, thus, decreasing the oxygen the baby receives. It is imperative to consult with your physician and discuss a cardiovascular program before beginning one. Duration of exercise as recommended by ACSM is anywhere from 30-40 minutes and is based on how the participant feels more than how many minutes. It’s important to stop exercising if fatigue sets in.

A pregnant woman exercising who experiences dizziness, vaginal bleeding, muscle weakness, fatigue, chest pain or any other symptom that is not normal is to stop exercising immediately and be examined by a physician. Hormonal changes will naturally occur and will cause ligaments to soften throughout the body including the pelvic girdle, which is a good thing for this will allow the baby to pass through during birth. In addition, a woman’s center of gravity shifts and can sometimes cause a loss of balance. Knowing this, extra caution should be taken while performing activities to prevent injury. Be aware of these changes and adjust activity accordingly with your physician. During the third trimester there may be a decrease in activity due to the fact that pregnant women become fatigued easier at this stage and it becomes harder to move about due to the abdomen size. As the abdomen grows it will be increasing obvious that many exercises will have to be performed by lying on your side and never on your stomach directly. This change occurs early in pregnancy and pregnant women should not lie on their stomachs after the first trimester, and some sooner.

Exercise along with proper nutrition during pregnancy has its upside as well. Benefits include weight regulation, improvement of energy levels, posture and muscle tone, decreases pelvic and lower back pain, better self esteem, reduced delivery time and quickens recovery, just to name a few.

Pregnancy is an amazing experience and with proper nutrition and moderate activity, you and your baby will be healthy and happy.

About the Author:
Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM).

Diana is also a freelance writer on health and fitness topics. Her articles have appeared in Focus on the Family publications and various fitness websites. To contact Diana with questions or comments, please email her at dsadtlergetfit@tampabay.rr.com.

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Back to the Basics after the Holidays

Thanksgiving is the jumping off point for the holiday festivities and the fun ends with a bang on New Year’s Day. That extra cookie because "it’s the holidays" causes all of us to ask ourselves come January 2nd, "What was I thinking?". At that point we firmly commit to losing those extra holiday pounds we so proudly gained.

To all of you "Woops I did it againers", have no fear. I’m going to take you back to the basics and get you on the road to your pre-holiday physique you once sported. And to the beginners for the first time, fear not, the basics are what you need to get started on your new healthy lifestyle!

BASIC RULE #1

The first thing you will take is a walk. Yes, it’s that simple. Cardiovascular activity is proven to not only prevent heart disease, stroke, diabetes and obesity, but also reduces high blood pressure, improves joint flexibility, and increases energy levels which makes working through each day a breeze. But what the "Woops I did it againers" are after is the extra bonus of cardiovascular activity…fat burning. The most important basic rule is to do some sort of physical movement every day to burn the extra holiday pounds. Cardiovascular activity is the main source for melting the fat away. I recommend five days a week walking away from your house for 15 minutes, then turn around and walk back. However, the key is to walk fast enough to where you cannot hold a conversation with your partner, or yourself! Slowly increase your walking time to 45 minutes a day. Commit to getting up 30 minutes earlier each morning before work, during your lunch hour or in the afternoon to perform your activity. But remember, to be successful you must be consistent.

BASIC RULE #2

The second rule is to start some sort of strength training program using weights. This can be accomplished at home with a reputable video and or book, or joining a local gym. Strength training increases the body’s metabolic rate, causing the body to burn more calories throughout the day. It also increases bone density, prevents osteoporosis, increases lean muscle mass, muscle strength, power, and endurance, and helps prevent injury, just to name a few. I recommend strength training three days a week for the return, experienced "Woops I did it againers" and two days a week for the beginners. For the beginner, if you are a member of a fitness facility, I would recommend signing up with a degreed personal trainer for eight sessions to get you back in the groove. If that is not an option, sign up for at least one session to get you started on a weight-training program. After six weeks, seek their help again for a new program that will add on an extra day for a total of three days a week.

BASIC RULE #3

The third and last basic rule is to be mindful of what you eat. This is the most basic and confusing part of the plan. For the beginners and experienced alike, if you follow these simple guidelines you will notice results. My first, hard fast, no excuses, just do it rule is: no fast food, no fried food, no processed food and no fizz (soda). If you are guilty of any of these four no no’s, stop them immediately! Results of weight loss, energy improvement and just plane ole’ feeling better will be almost immediate. Also, be sure to consume smaller meals four to five times a day and be mindful of the amount of carbohydrates consumed with each. Overeating of carbohydrates is the culprit for weight gain, not to mention too much sugar and increased alcohol consumption. I recommend cutting your sugar intake in half and staying away from alcohol for a while. Consider enlisting a local registered dietician for important nutritional education along with an individually designed, healthy eating plan.

Although it may seem all to overwhelming right now, if you begin with these three back to the basics rules you will not only have success losing those holiday pounds, you will feel great, look great and hey, maybe even get a new wardrobe out of it!

About the Author:
Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM).

Diana’s passion for fitness and nutrition has sprung her into a lifelong journey in helping others. She currently speaks to women’s groups on how to integrate exercise, nutrition, and healthy habits as part of day-to-day life. In addition to Diana helping her clients achieve optimal health, she also achieves her own personal goals and competes in fitness competitions annually. She enjoys working with individuals of any age and fitness level and believes that exercise and good health is a lifestyle choice.

Diana is also a freelance writer on health and fitness topics. Her articles have appeared in Focus on the Family publications and various fitness websites. To contact Diana with questions or comments, please email her at dsadtlergetfit@tampabay.rr.com.

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The Word became flesh and made his dwelling among us. We have seen his glory, the glory of the One and Only who came from the Father, full of grace and truth.
John 1:14

MERRY CHRISTMAS
Enjoy these easy to make, healthful recipes to share with your family and friends.

Herb Cheese Tortilla Slices
1 Whole-wheat tortilla
Favorite flavored, soft herbed goat cheese or savory flavored cream cheese
Sliced green onions, optional
Salsa

Spread a layer of flavored cheese over tortilla. Sprinkle with green onions if desire. Roll tortilla and slice. Serve with salsa for dipping.

White Bean Dip with Toasted Pita Chips
2-15oz cans white beans
3 lemons, zested and juiced
½ t salt
½ t pepper
1/3 c parsley
1/3 c olive oil

Puree all ingredients in a food processor or blender. Add a little bit of water if too thick until desired consistency is reached. Serve with toasted pita chips.

Toasted Pita Chips
1 package Whole Wheat or Oat Bran Pita Bread
½ c Olive oil
1 ½ t Salt
1 t Pepper
1 ½ t Oregano

Cut pita bread in half. Cut each half into three. Separate sliced into two and place onto a foil lined baking sheet. Two baking sheets may be required. Drizzle olive oil over slices followed by salt, pepper and oregano. Mix well to be sure all slices are coated. Bake at 350 for 10-20 minutes or until just beginning to brown. The pita bread will toast and become pita chips.

About the Author:
Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM).

Diana’s passion for fitness and nutrition has sprung her into a lifelong journey in helping others. She currently speaks to women’s groups on how to integrate exercise, nutrition, and healthy habits as part of day-to-day life. In addition to Diana helping her clients achieve optimal health, she also achieves her own personal goals and competes in fitness competitions annually. She enjoys working with individuals of any age and fitness level and believes that exercise and good health is a lifestyle choice.

Diana is also a freelance writer on health and fitness topics. Her articles have appeared in Focus on the Family publications and various fitness websites. To contact Diana with questions or comments, please email her at dsadtlergetfit@tampabay.rr.com.

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Ahh, the holidays. All the sudden we get a twinkle in our eye, a spark in our step and a smile on our face at the thought of all the fun activities the holidays have to offer. From school parties and dances that provide a never-ending array of goodies, chips and dips to the family gatherings that "require" us to eat that second serving of mashed potatoes and the extra slice of pecan pie! After all, we don’t want to hurt Grandma’s feelings do we?

Here are some tips to help you keep and the kids on track without going overboard and regretting any extra weight gain that the holidays so often produce.

MODERATION: Avoidance of extremes.
Avoid eating until you can’t breath! When at a function and everything on the table is calling your name, remember to avoid extreme sampling. Pigging out is never an option however, enjoying the high fat holiday foods should be done in moderation. Moderation is key and indulging too much will definitely put on the pounds, so chose carefully.

PORTION SIZE
When attending family gatherings be mindful of the portion size of food you put onto your plate. Make sure half of your plate is loaded with your favorite veggies, one quarter of the plate with a protein, such as chicken, pork, beef or fish, and the remaining quarter of the plate with a carbohydrate such as, mashed potatoes, candied yams or whole grain roll. Keeping the portion size to a healthy amount is critical when not wanting to pack on the extra pounds. Same goes for dessert. If there are several desserts to sample, then please do so! Have small, bite-sized portions of whatever looks good and enjoy.

PACE YOURSELF
If you know there is an event that will include those hard to resist foods limit the feeding frenzy and pace yourself. Never eat non-stop at a party for an hour straight. Give your food time to digest before diving into a second helping. Eating slowly allows your stomach to communicate with your brain and tells your brain it’s full. Listen to this chatter. You won’t feel overly stuffed and your clothes thank you for it.

DRINK PLEANTY OF WATER
Drinking water with your meals or between dancing will not only keep you hydrated but also fill you up and prevent overeating.

CHOOSE THE RIGHT FOODS
Holiday events bring with them a multitude of food choices that can be hard to resist. Be mindful of the food choices you are making. Chose baked, broiled or grilled foods over batter, deep-fried. Fried foods contain high amounts of calories and fat and should be avoided at all times. When choosing your veggies, chose those that are steamed and prepared without sauces or too much butter. Heavy sauces and an excess of butter add calories and fat on what is normally a very healthful food. Beverage of choice should be water and not soda or fruit juices for these are loaded with sugar, which cause them to be high in calories and will definitely pack on the pounds if not careful.

KEEP ACTIVE
Every day should be occupied with some sort of activity but during the holiday season activity is especially important. Due to the high volume of gatherings with family and friends it’s important to schedule some sort of activity each day. Take a brisk walk, bike ride, sledding adventure or swim for at least 30 to 45 minutes a day. Activity will keep your metabolism running at it’s best and when your metabolism is running well, you will burn fat and calories.

ENJOY
Yes, enjoy! After all, that’s what the holidays are all about. Following these simple and easy tips will allow for all the "required" eating as well as keeping you from having to buy a new wardrobe come January.

About the Author:
Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM).

Diana’s passion for fitness and nutrition has sprung her into a lifelong journey in helping others. She currently speaks to women’s groups on how to integrate exercise, nutrition, and healthy habits as part of day-to-day life. In addition to Diana helping her clients achieve optimal health, she also achieves her own personal goals and competes in fitness competitions annually. She enjoys working with individuals of any age and fitness level and believes that exercise and good health is a lifestyle choice.

Diana is also a freelance writer on health and fitness topics. Her articles have appeared in Focus on the Family publications and various fitness websites. To contact Diana with questions or comments, please email her at dsadtlergetfit@tampabay.rr.com.

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Exercise… why does this word either bring out the jitters in people or send them running to the nearest coffee shop to weed through the never-ending information on what exactly to do when wanting to exercise? Answer…to much misinformation! Whether it’s a desire to live a healthier lifestyle, control weight or keep your internal self healthy, there is no magic pill or fad that will give lasting results. Exercise and proper nutrition is the only answer!

The National Center for Health Statistics report that 66% of US adults, 20 years and over are overweight or obese. Factors that contribute to obesity include consuming more calories than being burned due to inactivity and poor food choices, heart disease, high blood pressure, type II diabetes, and feeling lethargic are just a few of the health issues associated with being overweight. Consistent, daily cardiovascular exercise is proven to reduce body weight, lower blood pressure, reduce the risk of heart disease and diabetes and provides energy for the upcoming day. With the side effects and health risks associated with prescription drugs to help reduce these health risks, it seems that daily exercise is the better option to ward off any health issues to begin with.

Exercise: active use or operation, according to Webster. Daily cardiovascular activity with the addition of resistance training, according to Diana! Exercise should not be a dreaded task but a fun activity that is performed every day. Walking, dancing, jogging, cycling and swimming are just a few activities that can be enjoyed to obtain desired health benefits. Choosing an activity you enjoy will ensure consistency and as a result, your health goals will be achieved.

Joining the right fitness facility is one option. Fitness facilities offer various group fitness aerobic and resistance training class that give an individual variety and something different to look forward to each day. Classes are included in the membership cost and group fitness instructors are certified. For the parent taking advantage of a group fitness class, most facilities have a clean, safe and well staffed babysitting service. Before joining a gym, check out the babysitting facility, if needed. Precious cargo will be left in that room so be sure it’s up to your standards and all staff is CPR certified! Also, most facilities have qualified personal trainers on staff for an additional charge. Many people will not exercise unless they are accountable to someone or, just want that extra push. A personal trainer will do both. However, I must caution you to research the possible personal trainers education and experience. A personal trainer with a degree in the field should be your fist choice.

Maybe you don’t like to travel to a fitness facility and are more motivated to exercise at home or pursue a new interest such as dance lessons or skating. Great! Then do just that. Or, how about going for a walk, jog or bike ride around your neighborhood for at least 30 minutes each day. Catching up on yard work that is in need of tender loving care is another great option. Vary your activities each day for variety. For added benefit, incorporate resistance training into your workout 2-3 days a week to start.

Another option is to buy or rent from the local video store or public library, an exercise DVD or VHS video, produced by a reputable fitness professional. Most routines include everything you will need from cardiovascular exercise to resistance training. The choices are endless so have fun and change videos every week.

Remember, being healthy is a choice. Chose to exercise daily. Chose nutritious foods to energize your body. Chose increased energy and productivity. Make the right choices for yourself. You and your family will be grateful.

About the Author:
Diana Sadtler is a University of Tampa graduate with a Bachelor of Science degree in Exercise and Sport Science. She is a Certified Personal Trainer through the National Academy of Sports Medicine (NASM).

Diana’s passion for fitness and nutrition has sprung her into a lifelong journey in helping others. She currently speaks to women’s groups on how to integrate exercise, nutrition, and healthy habits as part of day-to-day life. In addition to Diana helping her clients achieve optimal health, she also achieves her own personal goals and competes in fitness competitions annually. She enjoys working with individuals of any age and fitness level and believes that exercise and good health is a lifestyle choice.

Diana is also a freelance writer on health and fitness topics. Her articles have appeared in Focus on the Family publications and various fitness websites. To contact Diana with questions or comments, please email her at dsadtlergetfit@tampabay.rr.com.

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