Class Schedule

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Gaining Back Control Over Portions

We Americans are eating 2- 3 times as much as we think we are. Most food items sold in what we think are single serving sizes are, in fact, 2.5 servings or more. For example, a muffin we buy in the deli, bakery, or even supermarket is 2-3 servings. If you read the nutrition information, it is for 1/2 the muffin. A 20 oz. soft drink, VitaWater, juice or Gatorade bottle is 2.5 servings. Even most restaurants serve portions that are 2-3 times the normal amount . To take a portion challenge and test your knowledge, visit the Center for Disease Control.

General Portion Guidelines
Taken from the NIH

Rules of thumb for portions on a plate are : Fill up the center, inner part of a regular size dinner plate, and try to have at least three different colors on the plate.

Serving Sizes:

1. 1 cup = a small fist, or baseball
2. 1/2 cup = 1/2 a baseball
3. 3 oz. piece of meat= deck of cards
4. 1 medium piece of fruit = a baseball
5. 1 baked potato= a small fist
6. 1.5 oz. of cheese= 4 stacked dice
7. 2 Tablespoons peanut butter= a golf ball
8. 1 tsp butter/olive oil= tip of thumb
9. 1 muffin= a large egg

Why Exercise? What kind should you do?

There are several benefits from regularly exercising. We benefit at every age and it is NEVER too late to start. Exercise physiologist are constantly studying the benefits, which type of exercises have which benefits and which get the best results. One of the leading researchers and speakers in this area is Dr. Len Kravitz.

Major Benefits of Regular Physical Activity:

* Improved body composition ( Decrease in% body fat)
* Improved weight regulation/ stability
* Improved coronary blood flow
* Improved cardiac output and function
* Improved endothelial function (circulation to skin and skin sensation/health)
* Improved HDL (good cholesterol)
* Improved glucose metabolism and Insulin sensitivity (especially in diabetics- better regulation).
* Improved psychological wellbeing
* Reduced blood pressure
* Reduced systemic inflammation
* Reduced abdominal adiposity (fat which puts you at greater cardiovascular risk when high)
* Decreased triglycerides and LDL (bad cholesterol)
* Decrease in stress and anxiety.

Benefits of Weight Training

* Increases lean body mass, thereby increasing basal metabolic rate(BMR). Our metabolism slows down by 2-5% due do muscle loss each decade, most noticeable after 30 years of age.
* Improved bone density from load bearing exercises (National Osteoporosis Foundation)

Benefits of Circuit Training

* Most time efficient total body benefit."Most bang for your buck"
* Improves muscular fitness as well as cardiorespiratory fitness
* Increased intensity, decreased rest time = higher calorie expenditure and post workout calorie burn.