SOUTH BEACH FITNESS: 2010

12/2/10

Nutrition Tips

New Year, New You - Really??

I realize I'm starting the ball rolling early. We do have one month left before ringing in 2011, and we have the next 30 days to think about what diet we'll start and what New Year's resolutions we're going to commit to...at least until around late February. But is this really necessary? Do we need to form a "new" us as the magazines and news articles will soon tell us to?

Why do so many of us feel the pressure to change our lives, our appearances, our diets or exercise routines so drastically on January 1st?? Instead, I propose we learn to be happy with ourselves, appreciate who we are and what we have to offer, and focus on living and eating well for nourishment and pleasure every day of the year - starting now! This means vowing NOT to eliminate foods from your diet come January 1st. It may mean that starting today, you try to eat more mindfully, paying close attention to eating when you are hungry and stopping when you feel satisfied (not stuffed). Most of us agree we can always work on self-improvement, but I do not believe we need to change ourselves entirely. The reason most New Year's resolutions are gone before the spring is because we are trying to make drastic changes that are not sustainable, or there is really not a need to change in the first place... Here's a tip: self acceptance motivates change (not guilt).

I can guarantee that we will soon be bombarded (even more than we are already) with crazy info-mercials and magazine articles selling us tips and products and diets that will help us lose 10# in 10 days (or something of the sort). There will be eating tips galore and exercise routines to follow. TRY TO BLOCK IT OUT. Focus on what is healthy for you and your body and do exercises you enjoy - start NOW! Do not wait until January. Exercising for fun (not just for calorie-burning) can help you manage that holiday stress. Eat what tastes good and balance your diet with vitamins, minerals and fiber to fuel your body and give you energy. Don't create "forbidden" foods. Focus on health. Focus on relaxation. Focus on you and what's best for your body.

And so I am challenging each and every one of you to NOT go on a "diet" once January rolls around. Though the title was not great, my January 2010 blog offers some tips you may want to revisit; ways to eat and be healthy without deprivation.

For more holiday eating tips, including how to handle times of holiday overeating (yes, they happen to the best of us) read this article by Dr. Michelle May, author of Eat What You Love, Love What You Eat. In her writings, Dr. May explores the concepts of what she calls "instinctive eating." For those of you familiar with the terms, it is similar to "mindful eating" or "intuitive eating" guidelines. The goal is to pay close attention to the sensory pleasure of food in addition to it's nutritional aspects, and to savor each bite while assessing (this takes practice) your hunger/fullness cues so you know when to stop eating.

Good luck and here's to a happy and healthy holiday season for all (starting today)!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

11/1/10

Nutrition Tips

Take Care of your Tummy

The food we eat can affect us in more ways than we know. Yes, we should eat foods to help nourish our bodies and keep us strong and healthy, but we also choose foods based on convenience and what tastes good. This is fine, as long as we still factor in our health (and remember food that's good for us can also taste good)! As a registered dietitian, I am seeing more and more clients with stomach problems - irritable bowel, food intolerance, and very commonly, acid reflux. There is actually a week in November (the 21st-27th) devoted to Gastroesophageal Reflux Disease Awareness Week. The most common symptom of GERD is heartburn, but keep in mind less common symptoms can include: belching, pain or difficulty swallowing, dysphagia (the sensation of food sticking in the esophagus), chronic sore/irritated throat, hoarse voice in the morning, bad breath, a sour mouth taste, erosion of teeth enamel and inflammation of the gums. Contact your doctor if you notice these persistent symptoms. Here are some basic nutrition tips for helping to managing GERD:

Try not to eat late at night and wait 2-3 hours after eating a meal/snack before lying down
Eat small/moderate portioned meals instead of large meals
Limit your intake of acidic foods (ie. citrus, tomatoes, etc.) and limit spicy/peppery foods
Limit caffeinated beverages (ie. switch to decaf drinks, limit carbonation) and limit chocolate which also contains small amounts of caffeine
Limit foods high in fat (ie. rich/cream sauces, fried foods, etc.)
Limit alcohol intake
Do not exercise (and limit exertion) immediately after eating
Manage your stress - our emotional health can affect our physical health, so focus on relaxation whenever possible
If you smoke, try to quit - the American Cancer Society is marking the 35th Annual Great American Smokeout on November 18th. For tips to help you quit smoking, visit their website and use this date to form a plan to kick the habit.

Finally, November 2010 is the first annual Stomach Cancer Awareness Month. For more information and resources, as well as tips for helping to raise awareness, click here. Stomach cancers are the 4th most common cancer types worldwide. Some risk factors include: age over 55, male gender, smoking, family history of stomach cancer, eating smoked/salted/pickled foods regularly, and the bacterial infection H. Pylori (H. Pylori is a treatable infection which leads to stomach inflammation and may increase the risk of developing gastric cancer). If you are at risk, do the best you can to take care of your health and follow-up with your doctor routinely for screenings.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

10/2/10

Nutrition Tips

Fat Talk Free Challenge

As a Registered Dietitian specializing in the treatment of weight management and eating disorders, the discussion of "fat talk" and body image is too often a conversation I have with my clients - both females and males. More and more I come across people who view their bodies in such a negative way that it often compromises their health by driving them to follow unrealistic restrictive diets and abuse their bodies by overexercising, purging or other potentially dangerous means. What ever happened to appreciating the fact that our bodies can fight off infection and heal a cut with little effort? The fact that we can walk, pick up our kids, and just simply breathe and maintain our heartbeat without even a thought? What ever happened to appreciating our eyes and the beauty of their unique color?

This month there is a week (October 18-22, 2010) internationally devoted to ending fat talk. So what is fat talk? As defined by Reflections Body Image Program:

"fat talk describes all of the statements made in everyday conversation that reinforce the thin ideal and contribute to women's dissatisfaction with their bodies. Examples of fat talk may include: "I'm so fat" "Do I look fat in this" "I need to lose 10 pounds" and "She's too fat to be wearing that swimsuit." Statements that are considered fat talk don't necessarily have to be negative; they can seem positive yet also reinforce the need to be thin - "You look great! Have you lost weight?" The 2010 campaign asks supporters to spread the message of Fat Talk Free Week by inviting their friends and family to share the message of ending fat talk through self-expression and social media."

This year there is a video contest to help bring awareness to this event - read more about the contest here via the Fat Talk Free Facebook page. In 2008 Reflections Body Image Program launched their first online video to bring awareness to fat talk - view it here. Their 2009 video is just as informative and can be viewed via this link.

This is a serious issue and such a common language among us that we don't even realize how often we speak it. So I challenge you to be aware and catch yourself before you fat talk; redirect the conversation. Start now to make a difference for yourself, your family and your friends.

Let's focus on being positive with ourselves and others. List one thing you LIKE and appreciate about your body - start today. Appreciate your body for being healthy and strong. Appreciate your level or increasing level of fitness. Don't measure your success by a number on a scale - there are many more important things to focus on. You can even submit an anonymous letter to your body though this website. Help to end fat talk today!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

9/1/10

Nutrition Tips

Happy "STEPtember"

No, that's not a typo. STEPtember is actually an awareness campaign started by America On the Move which focuses on obesity prevention in the United States. America On the Move (AOM) is an evidenced-based nonprofit group which provides information to help people take small steps toward a healthier way of life. They offer many ideas for increasing daily activity with the goal of taking an extra 2,000 steps per day (the equivalent of ~1 mile for most of us).

Learn more about STEPtember 2010 and discover ways to be more active and eat a well-balanced diet to help manage your weight. Their website also offers various food tips, recipes, and ways to achieve energy balance (calories in = calories out) for weight maintenance. This concept has many benefits; however, after years of watching people track calories, I began to realize it's not always that simple. Not to mention counting every calorie can make people crazy!

As a result, I actually encourage the people I work with NOT to count calories. Instead, I help people experiment with ways to eat more mindfully and enjoy a variety of foods in portions appropriate to fuel their bodies (whether the goal is to gain weight, lose weight or maintain weight). Learning to focus on health and fitness instead of a daunting scale number can be difficult, but it's essential when developing a healthy relationship with food and your body. Another helpful concept is working to identify and relearn hunger/fullness cues. As adults, most of us lose this ability over time, and instead of eating when we are hungry, we sometimes learn to eat when we are bored, stressed, angry, tired, lonely, anxious, etc., etc. For more on this topic or to become more aware of your own hunger/fullness cues, view this handout by Dr. Michelle May. Her book, Eat What You Love, Love What You Eat, has helped many break the unhealthy cycle of "dieting" behaviors.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

8/1/10

Nutrition Tips

Healthy Eating for You AND the Environment

Many of us don't think much about how our food choices may affect the environment. Sure we hear about "being green" and so we recycle, we carpool, and we follow regulations limiting how often we can water our lawns. We invest in energy efficient appliances and lightbulbs. We do many things to try to be eco-conscious, but what about the basics of how we cook and the foods we choose to purchase?

Well, now there's a cookbook on how we can take our healthy eating focus one step further: the Big Green Cookbook by Registered Dietitian, Jackie Newgent.

Here are Jackie's basic guidelines on how to decrease our carbon footprint while cooking:

Prepare plant-based meals
Be an energy-wise cook
Eat by season
Enjoy fresh foods naturally and simply prepared
Go organic and eco-conscious when you can
Buy locally when logical
Practice the 4Rs: Reduce, Reuse, Repurpose & Recycle
Be realistic

Click here to start practicing some of Jackie's unique tips for eco-savvy cooking (which may also help lower your energy bill)! She introduces terms such as "hypercooking" and "lid cooking" to help decrease energy use in the kitchen.

As for trying to buy fresh & local foods, this week is a great week to start since August 1-7, 2010 is National Farmers Market Week. Visit the USDA site for more info and tips on locating farmers markets nationwide.

Lastly, let's consider our aquatic ecosystems. The health benefits of eating fish several times per week are well known, but you may also want to think about where your fish comes from and how it's harvested. Get the details of Monterey Bay Aquarium Seafood Watch program, and how they are working to ensure sustainability of our ocean ecosystems. Every 6 months they update their pocket guides on recommended seafood choices. Click here to view their Sustainable Seafood Guide for the Florida area.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

7/1/10

Nutrition Tips

Summer Health

Living in Florida, it seems appropriate to point out July is UV Safety Month. This means protecting our bodies (eyes, skin, etc.) against those potentially damaging rays from the sun. This may sound odd and unexpected coming from a Registered Dietitian, but the truth is, my goal is to help individuals be as healthy and well-educated as possible on all levels. Of course I counsel people on food choices and assist them in meal planning, but more and more I find myself also discussing tips for total health and wellness. So, here are some basic tips to keep your skin safe, and some more tips to consider when choosing a sunscreen. Visiting the Environmental Working Group's website can help you select the safest and top rated sun protection products based on their recent research.

Alright, now let's talk nutrition. July is also National Grilling Month! With the 4th of July just a few days away, many of us are salivating at the thought of the various foods we'll be grilling over the holiday. The American Institute for Cancer Research offers information on safe grilling, as well as recipes and ways to decrease your exposure to carcinogens that may form while grilling. I recommend experimenting with fruits and vegetables on the grill. The average American diet remains vastly deficient in fruits and vegetables, so try planning in some produce as you celebrate the holiday. Fruits and vegetables are great sources of vitamins, minerals, fiber and antioxidants. Try grilling pineapple slices as part of your dessert, or grilling veggie kabobs for an appetizer.

Lastly, when shopping for fruits and vegetables this summer, consult this list for when to buy organic. The items on the "dirty dozen" list typically contain the highest levels of chemicals or pesticides. To minimize your exposure to the toxins, try to purchase organic varieties of those foods. Keep in mind, however, that the nutrition content of both organic and non-organic foods remain comparable. Thus, if you cannot find organic apples at your store, it is still beneficial to eat the non-organic variety. Just be sure to wash them well before eating.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

6/1/10

Nutrition Tips

Fuel up with Fluids!

As the official first day of summer approaches and the temperatures rise, most of us (especially in hot climates) should pay close attention to stay well hydrated.

Fluid needs vary between individuals. Active individuals, athletes and heavy sweaters have increased fluid requirements, while people with specific medical problems (for example, heart failure or advanced kidney disease) may be advised to follow a fluid-restricted diet. Always check with your dietitian and/or doctor if you have questions about your specific fluid needs.

For the average individual, here are the basics:

All fluids and even food help to keep us hydrated. Food accounts for ~20% of our daily fluid requirements while fluid consumption makes up for the remaining ~80%. While water is a great source and often the primary recommended beverage to drink, keep in mind that all fluids (milk, juice, tea, etc.) also help with hydration. The average male needs ~3 liters (~13 cups) and the average female needs ~2.2 liters (~9 cups) of total fluids per day, according to the the Institute of Medicine.
Don't rely on thirst alone to remind you to drink. By the time we feel thristy, we may already be slightly dehydrated. Also, as we age our bodies tend to be less effective at recognizing thirst and therefore less efficient in reminding us to drink fluids.
Athletes and active individuals should pay special attention to drinking fluids before, during and after exercise. Fluid needs increase even further for those with a high sweat rate and when in hot weather or with extreme climate changes.

So, what's the easiest way to stay hydrated? Follow the simple tips below:

Start drinking fluids as soon as you wake up in the morning.
Carry a water bottle with you throughout the day or keep a water bottle on your desk to remind you to drink.
Drink fluids or water with each meal and snack.
Use the "8x8" rule. It's actually not based on scientific recommendations, but many people use this easy rule of consuming eight-8 oz cups (or 64 oz) of water/fluid daily.
Use the pee test - that's right, check your urine color and think about how often you pee. If you're well hydrated, your urine color should be a very pale yellow. However, keep in mind that some supplements, medications and vitamins can change or concentrate the color of your urine even if you're well hydrated.

If you are an athlete, use these tips for staying hydrated during workouts, practices and events:

1-2 hours prior to your workout or event, drink at least 16-32 oz of fluid; sports drinks may be recommended if you tend to experience cramps during workouts.
During your workout, drink 4-6 oz fluid every 15-20 minutes (or at least 16 oz per hour). Sports drinks (ie. Gatorade) is recommended for those athletes who are active for 60 consective minutes or more, or if exercising in extreme conditions.
After workouts, rehydrate with 16-32 oz of fluid (or for athletes who check their weights before & after practice, rehydrate with at least 16 oz of fluid for each pound of body weight lost).
Remember, all fluids help to hydrate our bodies, so you can also reach for milk, juices and sports drinks/electrolyte replacement beverages. When consuming large amounts of water alone, you may be putting yourself at risk for hyponatremia (low blood sodium levels) which can be very dangerous, or even life-threatening.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

5/1/10

Nutrition Tips

Cinco de Mayo Nutrition!

Most Americans associate Mexican food with gobs of cheese and sour cream on top of a deep-fried, meat-filled tortilla served with lard-laden refried beans. Well, let's take a look at how we can celebrate May 5th in a more health-conscious and equally delicious way. Also keep in mind that traditional Mexican food often incorporates fresh fish with flavorful veggies and rice, so there are still healthy options available if you eat out.

Bring on the guacamole! Avocados are a great source of healthy fats and contain other nutrients which make this a tasty snack or condiment to enjoy year-round.

Beans are high in fiber, and a good source of protein and iron. If you're eating out, you may want to ask for black beans in place of refried beans (since refried beans are often high in saturated fat due to added lard). At home, try soaking your own dried beans overnight before cooking, or look for reduced sodium canned black beans which are now offered by Bush's and Goya. If you love refried beans, you can smash your own, or try the lowfat or vegetarian canned varieties.

Salsa! Tomatoes are a great source of Vitamin C, Vitamin A and Lycopene. Try fresh salsa purchased in the refrigerator section of your grocery store, or try this simple recipe. You can also mix 1 cup fresh salsa with 1/2 cup rinsed & drained black beans to enjoy as a side dish or with some whole grain tortilla chips.

Substitute plain Greek yogurt in place of sour cream (Chobani, Oikos, and now even Dannon and Yoplait make plain Greek yogurt). The taste is similar but the plain Greek yogurt has less fat and significantly more protein and calcium than sour cream.

Marinate and grill lean meats such as pork tenderloin, chicken breast, 90% or higher lean beef, shrimp or fish (salmon is highest in Omega-3's) to enjoy in soft tacos. You can use flour, corn, or whole wheat tortillas depending on your preference.

Don't forget the fruit! Be creative and make your own mango chutney to top your grilled fish, or chop a variety of fruits (mango, pineapple, kiwi, strawberries, etc.) to make your own fruit salsa dessert. Serve with tortilla triangles baked in a 350 degree oven for 8-10 minutes (sprinkled with a little cinnamon & sugar before baking). If you feel more comfortable following a detailed recipe, click here for one to try.

Don't forget the alcohol - but remember moderation! Several studies have shown that moderate alcohol consumption for a healthy adult may be beneficial and contain heart protective properties. But what is moderation?? For men, no more than 2 alcoholic beverages per day and for women, no more than 1 alcoholic beverage per day. And what's the serving size for one of those beverages? One beverage = a 12 oz beer, a 5 oz glass of wine, or 1.5 oz of 80-proof distilled spirits such as gin, whiskey, etc. So bring on the Sangria and get in a fruit serving while you're at it!

4/1/10

Nutrition Tips

Food Fact or Fiction?

How do we tell nutrition fact from fiction? Ask a Registered Dietitian! I am often asked questions about the newest fad diet and the latest diet pill. The truth is, if it sounds too good to be true, it probably is. Any diet that eliminates entire food groups and any pill that promises instant health or weight loss, is likely going to fall short of its promises in the long-term. According to the American Dietetic Association, fad diets date back as far as 1820, and many of them are just recycled ideas with an updated name. Restrictive dieting also encourages food rules which can often leave people feeling confused about what's truth and what's myth when it comes to the field of nutrition. Here's a look at the top 5 diet myths I hear most often...let's uncover the truth!

Carbs cause weight gain. FALSE. Consuming more calories than your body needs (whether from carbohydrates, fats, proteins or alcohol) and not burning off that extra energy through daily activity can cause weight gain.

Do not eat after 7:00 pm. FALSE. The truth is, most nights I get home at 7:00 pm, so if I followed this rule, I'd never be eating dinner! Food does not know time, and your metabolism does not turn off at a certain hour. Yes, it may slow while we sleep, but that does not mean that eating a small snack before bed if you are truly hungry will cause you to wake up a pound or two heavier. This food rule is just not true. What is true is that most people, especially those trying to lose weight, will not eat enough food during the day to properly fuel their bodies and brains. The end result is overeating in the evening hours, and/or eating in response to emotional stressors.

Always choose low-fat or fat-free foods to be the healthiest. FALSE. Remember the age of the SnackWell's, rice cakes and everything fat-free?? It did not work! Fat helps with fullness, so with the fat-free craze we just developed a notion of "eat as much as you want as long as it's fat-free." We never learned how to taste and enjoy our food, we never learned balance and variety, and we never learned what portions of food will leave our stomachs feeling satisfied.

Bulk up on the protein to gain muscle. FALSE. To build muscle, you need to exercise and the great trainers at South Beach Fitness can help you with that. Once you are exercising, you may need more calories and if you want to gain muscle then you need to eat more protein AND more carbohydrate. The perfect time to refuel after a workout is within 30 minutes, and most people need at least 10 grams of protein and 30 grams of carbohydrate to repair and help build new muscle tissue.

Fad diets work. TRUE FOR THE SHORT TERM BUT FALSE FOR THE LONG-TERM. (I confused you on that one, didn't I?) Most fad diets do work initially because people change their eating habits and follow food rules that lead to them consuming fewer calories. However, most fad diets are just unrealistic and unhealthy to follow for a lifetime of eating. It's time to forget the annoying food rules that are backed by little or no scientific research, since most of us just want to rebel against them anyhow. What happens when you are told you can't eat something? You crave it more!

The ultimate healthy eater practices balance and variety, and allows all foods in moderation without guilt or deprivation. They eat mindfully and in response to hunger and fullness cues, choosing foods that are both highly nutritious and taste delicious.

To learn more about how to stop dieting and how to work on developing a long-term healthy relationship with food, attend our FREE nutrition seminar on April 16th at 10:45 am.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

3/10/10

Wellness Workshop

Wellness Workshop

Friday March 19 at 10:45 am & 4.30 pm at South Beach Fitness

Speakers and Topics

John Cypher ISSA Certified Personal Trainer-The secrets to maximizing your time in the gym and taking your fitness to the next level.

Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition Inc. Tips for lifelong healthy eating, including organics and "nutrition from the ground up" in honor of National Nutrition Month

Lisa Radesi, MA, Wellness Counselor, Juice Plus, the Power of whole food nutrition and Juice Plus+, 17 raw fruits and veggies in capsules and chewables.

A childrens workshop will also be held at the same time during the 4.30 session so please bring your family! Also, we'll enjoy delicious fruit and protein smoothies!

3/1/10

Nutrition Tips

Happy National Nutrition Month!

As you celebrate National Nutrition Month this March, focus on making healthy food choices to fuel your body. When choosing a particular food, try to think about the benefits that food will provide:

Does it contain a good source of vitamins, minerals and/or fiber?
Is it a good source of antioxidants and phytochemicals to help in disease prevention?
Does it provide adequate protein and carbohydrates to help repair muscles and replenish glucose stores after a hard workout?
Or, does it just taste good?

Food should be eaten for 2 reasons: because it's nutritious or it's truly delicious. Also keep in mind that some foods can actually taste good AND provide us with health benefits! However, most Americans eat quickly or choose foods based on convenience, and often our health suffers and our taste buds miss out. We are often too busy or distracted to practice tasting and enjoying each bite, and we often miss out or ignore signals from our bodies telling us when to start and stop eating. We may also eat for emotional reasons, not related to hunger, including stress, boredom, fatigue, and loneliness. Food can serve many different functions in our lives. But it's important to remember the primary function of food is to keep our body and mind working efficiently. As a registered dietitian, I often work with people to help them re-learn hunger and fullness cues, how to eat mindfully, and how to plan for times when they may have to eat mindlessly. It is important to work on developing a positive relationship with food and your body, while undoing any negative thinking or inaccurate food rules that may have resulted from previous diets.

When thinking about food as fuel, you may also want to consider where our food comes from and how it is grown. The American Dietetic Association established "Nutrition From the Ground Up" as the 2010 National Nutrition Month theme. This may cause many people to pose the question: Should I eat organic? This article from the Mayo Clinic summarizes the differences between organic vs. nonorganic foods. The bottom line is that organic foods do not have a higher nutritional value, and organic brownies are no lower in fat or calories than nonorganic brownies. However, there are benefits to organic eating, especially when choosing the following foods which contain the largest amounts of pesticides: peaches, nectarines, apples, bell peppers, celery, strawberries, cherries, kale, lettuce, grapes, carrots and pears. This list is known as the "Dirty Dozen" and was established by the Environmental Working Group. To review their "Shopper's Guide to Pesticides Complete List" click here. Purchasing organic can also help support local farmers who meet the USDA guidelines for producing certified organic food. To learn more about organic and/or locally grown food, visit the USDA website for their "Know Your Farmer, Know Your Food" campaign. You can also click here to learn more about Florida Agriculture and locate a farmers' market in your area.

For more information on tips for healthy eating and a discussion on how & when to choose organic foods, attend our FREE nutrition seminar on March 19th at 4:30 pm.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

2/1/10

Nutrition Tips

A Time for Health Awareness

February is a month to continue to focus on any health goals you may have set at the start of the new year. Remember there is no better time than the present to prioritize yourself. As we strive to achieve overall health and wellness, this month reminds us of two very important health issues affecting many Americans.

February 5, 2010 is National Wear Red Day

The American Heart Association's "Go Red for Women" campaign is a national movement to raise awareness on the importance of detecting heart disease in women. Heart disease remains the #1 killer of females, and can present itself in many ways and at any age. For this reason, it is important to focus on prevention and work toward living a heart healthy lifestyle. Knowing the risk factors for heart disease is essential in taking steps toward prevention. There are risk factors we cannot control such as age, gender, heredity and race. However, we can work to decrease and treat other risk factors such as cholesterol levels, blood pressure, smoking, physical activity, obesity, diabetes, stress, and eating habits. The American Heart Association offers a website full of information and resources, including recipes low in saturated fat and sodium and high in fiber. It is also important to work with your doctor and/or dietitian who can help you make lifestyle changes to decrease your heart disease risk. Remember to support the cause and wear something red on February 5th!

February 21-27, 2010 is National Eating Disorder Awareness Week

Eating disorders present themselves in many different forms, with many different symptoms. Eating disorders do not discriminate, as they can affect both males and females of any race, children through the elderly, people of any socioeconomic status and at any IQ level. You cannot tell by looking at someone if they are struggling with Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder or the various forms of disordered eating that accompany the diagnosis of Eating Disorder, Not Otherwise Specified (ED, NOS). Individuals struggling with any of these illnesses may keep their internal battles hidden from loved ones for years. Our limited knowledge and our hesitation to openly discuss eating disorders are contributing to the unfortunate stigma, guilt and hopelessness that often accompany these illnesses. In an attempt to increase awareness, the National Eating Disorders Association (NEDA) has declared February 21-27th a time to talk about eating disorders. According to NEDA statistics published in 2005, in the United States:

As many as 10 million females and 1 million males are fighting a life and death battle with an eating disorder such as anorexia or bulimia. Millions more are struggling with binge eating disorder.
Eating disorders are more common than Alzheimer’s disease (as many as 10 million people have eating disorders compared to 4 million with Alzheimer’s disease).
Anorexia nervosa has the highest premature mortality rate of any mental illness, yet eating disorders in general are the most under-funded and under-researched of all the psychiatric illnesses.

Despite these shocking statistics, it is important to recognize eating disorders ARE treatable. Early detection is important and seeking help from a team of therapists, dietitians, physicians and psychiatrists who specialize in eating disorder treatment is essential. As a registered dietitian who helps people struggling with eating disorders, I try to communicate to everyone the importance of avoiding fad diets and working toward decreasing feelings of guilt or deprivation associated with food. Instead, the goal is to create a healthy eating relationship where you learn to taste and enjoy a variety of food in moderation. Food is fuel to keep our bodies strong and healthy, and viewing our bodies in a positive way is crucial. "Take good care of your body. It's the only place you have to live"~(quoted by Jim Rohn).

For more information on eating disorders, as well as a discussion on heart healthy eating tips, attend our FREE nutrition seminar on February 19th at 4:30 pm.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

1/29/10

Weight Loss and Personal Training Combo

Need a boost for your New Years Goals? Don't know where to start?

The Sobe-Fit Wellness & Lifestyle Program:

Fee: $199
This 8-week program incorporates nutrition education and behavior modification techniques to help you achieve your goals for gradual weight loss and a healthier lifestyle. Our program features 8 one-hour weekly classes led by Registered Dietitian, Kristine Van Workum, RD, LDN. If needed, individual nutrition counseling sessions can be added for an additional fee.

The Sobe-Fit Wellness & Lifestyle Program with Exercise:

Fee: $299
This 8-week program incorporates nutrition education and behavior modification techniques to help you achieve your goals for gradual weight loss and a healthier lifestyle. Our program features 8 one-hour weekly classes led by Registered Dietitian, Kristine Van Workum, RD, LDN. In addition, you will have 1 weekly session with a personal trainer to help guide you and design a personalized exercise program to meet your needs. If needed, individual nutrition counseling sessions can be added for an additional fee.

1/25/10

Personal Training Sale

Don’t pass up this opportunity to train one-on-one at a fraction of the regular price!

Offered exclusively with Brett, now through February 14th. Enjoy 50% off the price of a single session and 25% off the price of a package of ten 1/2 hour sessions.. If you’ve been considering personal training, this is a great chance to check it out. Discounted prices are just $20.00 for your first 30 minute session and $247.50 for a package of ten. Sale prices valid for training with Brett Kaminski. For more information or to schedule an appointment please send your request to gm@sobefitness.com

1/2/10

Nutrition Tips

New Year, New You - in 2010!

As we begin a new year and a new decade, start the year off right by focusing on your physical and emotional wellness. Instead of setting resolutions for overwhelming tasks or restrictive diets, try setting small goals to prioritize yourself and your health. Think of fueling your body with essential nutrients vs. depriving it by dieting or excluding food groups.

As a registered dietitian, my advice is always to focus on small goals surrounding behavior change to slowly improve overall health, and to help you reach your long term goals. Start off simple so you stay motivated and committed to the process, and ask for help when you need support. A recent article on CNN Health reviews tips for motivation and change in 2010. In addition, here are my top nutrition & wellness tips to help you bring in a healthy new year:

Eat breakfast daily. Studies show breakfast eaters are more successful at maintaining a healthy weight throughout their lifetime.
Monitor portion sizes and increase variety. Eating a balanced diet which includes heart healthy fats, whole grain carbohydrates and lean protein sources can help with fullness when trying to decrease the quantity of food you consume.
Pile on the colorful fruits & veggies. Full of antioxidants, vitamins and minerals, fruits and vegetables are also good fiber sources and may help in disease prevention.
Experiment with herbs & spices. Most Americans consume at least double the recommended amount of sodium through eating processed foods and eating out. Instead of reaching for the salt shaker, try various herbs & spices to add flavor without the sodium when cooking meals at home.
Stay well hydrated. Many people feel fatigue as a result of mild dehydration. We can also misinterpret thirst cues as hunger cues, leading us to eat more, when we really just need an extra glass of water.
Eat mindfully. Try to taste and enjoy each bite of food that enters your mouth, without guilt or deprivation. Pay attention to why and when you are eating so you can identify hunger vs. non-hunger or emotional eating triggers.
Sleep. Fatigue is a common trigger to non-hunger eating. Several studies show adequate sleep helps us function more efficiently on all levels. Sleeping 7-9 hours every night has also been linked to reduced stress, maintaining a healthier weight, increased productivity, and improved mood.
Be active. Any activity is better than no activity, so start out small and gradually increase the number of steps you take each day. The benefits of routine exercise are plentiful.
Stay positive. If you don't believe you can make changes, then chances are you won't even try. Take one day at a time and focus on every little accomplishment.

For more discussion on these tips, techniques for mindful eating, and foods that may help reduce inflammation and promote healthier bodies, attend our FREE nutrition seminar on January 22nd at 4:30 pm.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She also specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

Daily and Weekly Rates

We offer weekly and daily rates. Please stop by for more information.

1/1/10

Personal Training

Personal Trainers often serve not only as coach, but also as confidant, role model, educator and a major source of motivation and encouragement. Here are just a few of the things a South Beach Trainer will provide:

A Fitness Evaluation

A series of questions and simple tests designed to assess fitness. Oftentimes a trainer will take body measurements for the client as a way to track progress based on their individual goals.

A Personalized Exercise Program

An exercise program based on an individuals fitness evaluation results and personal health and fitness goals.

Supervised Exercise

Personal attention during exercise is the primary function of personal trainers. Clients are educated about the fundamentals of training as well as proper and safe use of equipment.

Whatever your needs, our expert trainers can help!

At South Beach Fitness, we understand the importance of working with our clients one on one. Regardless of age, gender, or exercise level, our trainers will empoweryou with the tools, techniques and knowledge to acheive your fitness goals. At South Beach we work with a large range of clients with a mulitude of needs.

Anne Marie Parker
BS Marketing

Certified Professional Trainer

Marathon Competitor and Coach
15 Years Experience

Terry Henderson

BS Exercise Kiniseology

Certified Personal Trainer

John Cypher

Certified Personal Trainer

Group Class Instructor
MMA Enthusiast/BodyBuilding
5 Years Experience

Sherry Ros

Group X Director

Ace Certified Personal Trainer

Yoga Instructor

Pilates Instructor

Multiple Certifications

20 Years Professional Experience

Exercise Helps Control Blood Pressure

Even minimal exercise can help control blood pressure...
There has been much debate about how much exercise one needs to see health improvements. While the US government along with a variety of health organizations recommend 60 minutes of exercise most days of the week, a recent study reveals that even low levels of exercise can result in lower blood pressure and improved overall fitness.

For the study a group of 100 sedentary men and women between the ages of 40 and 60 were recruited for a twelve-week exercise program. Participants were divided into three groups: 30 minutes of brisk walking five days a week, 30 minutes of brisk walking three days a week, and a control group. In the end, researchers found that both exercise groups saw significant improvements in blood pressure and weight loss, thereby reducing risk for cardiovascular disease.

* Provided by IHRSA

Exercise Helps Prevent Alzheimers

Cognitive decline is a problem commonly associated with aging. As people get older, they can become forgetful and confused. Much research correlates exercise with a decrease in cognitive decline and serious conditions such as Alzheimer's disease. However, a new study performed helps to clarify how and why exercise helps cognitive function in people as they age.

Researchers compared two groups of healthy adults aged 60 to 76 years. The first group reported exercising three or more hours per week for the past decade while the other group exercised less than one hour per week. The members of the more active group had more blood flow to the brain, which leads to enhanced brain activity.

* Provided by IHRSA

No Dues Increase in 2010

In recognition of your loyalty, and to offer a small measure of relief during this time of economic uncertainty, there will be no dues increase in 2010 for current members.

We hope you will remain steadfast in your commitment to invest in yourself, and your health, despite any challenges the new year may bring.

Group Class Updates

Coming in January
New Pilates Classes
Tuesdays at 5.15 am with Diane
Saturdays at 8.15 pm with Diane or Michelle

Recently Added
BootCamp
Wednesdays at 8 am Ann Marie

Marathon Training
Saturday mornings with Ann Marie

Cardio Circuit
Wednesdays at 5.30 with John