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Dairy Pros and Cons

Category : Healthy Eating

by Karin Jennings

 

June is Dairy Month, and at the risk of being thrown out of Wisconsin, I will say that dairy has its pros and cons. Contrary to what the USDA recommends you do not need to consume dairy products daily. Some people can enjoy dairy as part of a healthy diet, but many others cannot and should not consume dairy products.

 

Here are some frequently asked questions about dairy:

 

Do we need dairy in our diets?

It really depends upon who you ask. The USDA recommends three servings of dairy daily, but many nutrition experts will tell you dairy is optional or that you should avoid it completely.

 

Check out the difference between the Harvard Plate and the USDA Plate and you can see they are quite similar, but Harvard has left out the milk. Why? According to the Harvard School of Public Health website: The Harvard Healthy Eating Plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists. Read full article

 

Harvard School of Public Health

Harvard School of Public Health: Milk is NOT included as part of each meal They recommend one to two servings of dairy daily

   
USDA plate

USDA plate: Recommends 3 servings of dairy per day and implies drinking a glass of milk with each meal.

 

Dr. Mark Hyman, author of Ultra Metabolism argues against daily milk consumption: “From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!). If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.”

 

How do I know if I should give up dairy?

Try an elimination diet. Cut dairy out of your diet completely (no milk, cheese, yogurt, or ice cream) for two weeks and see if you feel better.

 

You may notice improvements with the following: · acne · sinuses · post-nasal drip · headaches · irritable bowel syndrome · body weight

 

After two weeks start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life. If you don’t see any changes after eliminating dairy (except for craving ice cream) and you don’t note any difference when you add them back into your diet then you can probably continue to eat dairy on a limited basis.

 

Should I eat/drink low-fat or no-fat dairy products?

Here’s an excerpt from TIME magazine, March 2015: “In terms of obesity, we found no support for the notion that low-fat dairy is healthier,” says Dr. Mario Kratz, first author of the review and a nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle. Of the 25 studies included in his team’s review, Kratz says 18 reported lower body weights, less weight gain, or a lower risk for obesity among full-fat dairy eaters. The other seven studies were inconclusive. “None of the research suggested low-fat dairy is better,” he says.
According to Michael Pollan in his book In Defense of Food: “To make dairy products low fat, it’s not enough to remove the fat. You then have to go to great lengths to preserve the body or creamy texture by working in all kinds of food additives. In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol, which scientists believe is much worse for your arteries than ordinary cholesterol, so food makers sometimes compensate by adding antioxidants, further complicating what had been a simple one-ingredient whole food. Also, removing the fat makes it that much harder for your body to absorb the fat-soluble vitamins that are one of the reasons to drink milk in the first place.”

 

How much dairy should I eat?

As mentioned earlier, it depends upon who you ask. The USDA recommends three servings; Harvard School of Public Health recommends one to two servings and many other experts will say to skip it altogether. That leads us to another good question…

 

What is a serving?

At XO Fitness we have adopted Precision Nutrition’s advice and advise clients to use their hand to judge their serving sizes. Some dairy products are considered a protein such as cottage cheese so a serving would be the size of you palm (Men can have two servings while women should have one). Others are very high in fat (such as butter or cheese) so the serving size is one to two thumbs. In most cases, we recommend referring to the label on the package. Milk (skim & 1%) is not are considered a protein, but instead it is classified as a carbohydrate because is has a lot of sugar (lactose).

 

What are some good milk alternatives?

Lisa Leake, author of 100 Days of Real Food, suggests that if you drink milk alternatives you should be sure to choose those that are unsweetened. Her top choices would be either unsweetened full-fat coconut milk or almond milk…or even brown rice milk. She does not recommend soy milk because soy is already an additive in so many packaged foods.

 

Do I need dairy for healthy bones and teeth?

No. If you want healthy bones, get plenty of weight bearing exercise and supplement with 2,000 IU of vitamin D daily. In fact, some parts of the world with the lowest incidence of osteoporosis also have very low consumption of dairy.

 

What about getting enough calcium?

Dr. Hyman recommends getting your calcium from foods such as dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

 

So, here’s my two cents worth:

When it comes to dairy, the health effects seem to vary greatly between individuals. If it negatively affects you there is no harm in cutting it out of your diet. If you like dairy and it likes you then go ahead and enjoy it, but keep in mind the portion sizes mentioned earlier! Personally, I am able to consume dairy without any negative side effects. I avoid low-fat and no-fat dairy products, but eat cheese, cottage cheese, plain Greek yogurt, and use butter and half-and-half (coffee without it just isn’t the same). I choose not to eat meat, so I utilize dairy to help me get enough protein.

 

Brief Disclaimer: XO Fitness, LLC and employees do not claim to be dietitians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis.  Individuals seeking these services should see a registered dietitian. The information in this article is meant to help the reader become more aware of the wide range of opinions on the consumption of dairy and encourage individuals to decide what is best for them.

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Avoid Weekend Weight Gain

Category : Healthy Eating

Are you “good” all week, but sabotage your weight-loss efforts on the weekend? Avoid weekend weight gain with the tips below! Researchers at the Washington University School of Medicine in St. Louis studied how weekend behaviors affect weight loss. The study involved 48 healthy adults aged 50 to 60 years. Prior to starting these programs all participants were found to consistently gain weight on weekends, but not weekdays! In fact, the average weekend weight gain would have led to an extra nine pounds over the course of one year. The researchers divided the participants into 3 groups:
  • Group 1 (diet group) took in 20% fewer calories each day but didn’t change their activity level.
  • Group 2 (exercise group) increased their daily exercise regimen but didn’t change their diet, to have a comparable energy deficit as Group 1.
  • Group 3 (control group) did not change their diet or activity level.
What happened? During the year-long program both Group 1 and Group 2 did well during the week, however on weekends the diet group stopped losing weight and the exercise group gained weight due to higher calorie intake. According to Susan B. Racette, PhD, assistant professor of physical therapy and medicine at the Washington University School of Medicine in St. Louis,  “We thought weekends would present a problem for some people attempting to lose weight, but the consistency of our finding before and during the interventions was surprising. Subjects in the diet group lost weight during the week, but over the weekend, they stopped losing weight because they were eating more. Ideas for minimizing weekend weight gain We all tend to worry about the holiday weight gain, however it certainly seems we need to be wary of weekends. Especially since there are 52 weekends each year! Maintaining a consistent effort throughout the weekend is extremely important to successful weight-loss. Here are some ways you can minimize the impact of the weekend:
  • Eat before you go grocery shopping Many people do their week’s grocery shopping on Saturday or Sunday, do not go to the store hungry or you will most certainly put things in your cart on impulse.
  • Keep healthy snacks on handy in the car Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
  • Keep a food journal A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
  • Limit eating out Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
  • Limit your alcohol consumption There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
  • Plan to get some exercise Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
  • Which tactics above did you try? Did they work?
  • What did you do well?
  • Ask yourself: What can you do better next weekend?
Have a fit & healthy weekend! Karin

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Mother Daughter Fitness: Part 3

Category : Active Living

This week’s Mother Daughter Fitness team:  

Meet Dina & Ashley

   
Dina has been training at XO Fitness since 2012. Ashley joined her starting last summer.

Dina has been training at XO Fitness since 2012. Ashley joined her starting last summer.

Whose idea was it to start working out together? Why?

Dina: It was my idea to start working out together.  I wanted to do something active with Ashley rather than just sitting on the couch together.  I wanted to show her that you don’t have to be an athlete to be in shape, you just have to be willing to put a little effort forth.  I’d be willing to bet that if she saw what we were able to do at our first session versus our current session she would be shocked at what she’s accomplished.  Because of my past experience with Lori at XO I knew that you would be able to help us with strength and toning that we wouldn’t otherwise accomplish on our own.
 

What do you like best about working out with your mom/daughter?

Dina: The one hour of working out at XO with Ashley seems to go by much faster than trying to do a workout on my own at home.  I like that we both secretly try to compete against each other, even though neither one of us would admit it.  It’s what’s helped us push forward thru tough workouts.  We also get a good laugh at each other afterwards.  
Ashley: It makes it more interesting and it gives me quality time with my mom.

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Stretches for Cyclists

Category : Exercise

We wanted to share some of the best stretches for cyclists with you because it is officially Bike to Work Week! Be sure that when you finish your ride you take the time to work on your flexibility. Stretch your hip flexors, quadriceps, low back, and chest so that your overall posture won’t be affected.   Hold all stretches for at least 5 seconds (on the video the stretches aren’t held for the entire length of time just to keep it short and to the point).  

Check out our video to see what you can do to get those muscles stretched out after your workout!

 

 
If you are interested in more stretches that you can do after cycling contact us at info@xofitness.comHope to see you out and about! Happy riding!

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Mother Daughter Fitness: Part 2

Category : Active Living

This week we are featuring another Mother Daughter Fitness team!    

Meet Anne & Grace!

Anne has been training with us since 2008! Grace Joined her in beginning in 2010.

Anne has been training with us since 2008! Grace joined her beginning in 2010.

Whose idea was it to start working out together? Why?

Anne: It was my idea. I was working out at XO and really enjoyed the benefits of working out. So I talked Grace into joining me.
Grace: It was mom’s idea to start working out together and I thought it was a good idea so we started working out. We both wanted to get more in shape and she thought it would be a great idea to do it together.
 

What do you like best about working out with your mom/daughter?

Anne: The time we spend together.  Also seeing how each of us are improving in our strength, balance and coordination.
Grace: Working out with my mom is a fun way that we can connect with one another. It gives us quality time together as well. Throughout the past four years, both of our lives have become more chaotic so having an hour two days a week to spend time with one another is awesome.  

As a Mother’s Day gift, which exercise would you like to elect you daughter to do for you?

Anne: Mountain Climbers!
 

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Bike to Work Week 2015

Category : Active Living

Bike to Work Week 2015 is May 11-15!

bike_month_web

 

We hope you’ll ride your bike to work or school!

 

Please follow these bicycle safety tips:

  • Wear a helmet (make sure it fits right!)
  • Wear bright colors. You want to be noticed by motorists
  • Ride on the sidewalk ONLY when absolutely necessary. On a personal note: we realize that riding on Broadway in De Pere can be daunting, but please use the Fox River Trail to bypass  this area if you are just riding through. Riding on the sidewalk is dangerous to you AND pedestrians. WE have seen some very close calls right outside out studio because cyclists are riding fast on the sidewalk and unsuspecting pedestrians step out of businesses nearly get clipped. (OK, off my soapbox)
  • Follow all traffic laws. Obey signs and traffic lights.
  • Use hand signals. This tells motorists what you are intending to do. Be predictable!
  • Beware of parked car doors-they can open at any time. Give 5 feet of clearance if you can see a person in the car.
  • Never ride against traffic. Motorists are more likely to see you.
  • Ride in single file. Except when passing
  • Be alert. Always know your surroundings. Do not wear headphones!
  • Alert slower riders and pedestrians if you are going to pass them on shared trails (such as the Fox River or East River Trail)

Get your bike ready to go!

  • Clean the bike thoroughly, using a brush and a damp cloth (not too much water). As you go over all the parts of the bike, check everything for wear and tear.
  • Inspect the brake pads. They should be evenly worn and smooth, not hard. Most will have grooves or marks on them to indicate when they need to be replaced. Squeeze the brakes a few times to make sure they are functioning well.
  • Tighten any loose bolts or screws.
  • Spin the pedals and wheels (with the rear wheel elevated) to see if they are true (not wobbly). Also check each gear. If it’s difficult to shift from one gear to the next, you may need a new chain or derailleur.
  • Lubricate the chain.
  • Inflate the tires (after inspecting them for splits, tears, or bubbles). They should be firm but not close to bursting.
 

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Mother Daughter Fitness: Part 1

Category : Active Living

In honor of Mother’s Day, we are spotlighting Mother Daughter Fitness.

This week we will feature the first of our three active Mother Daughter Fitness teams.
 
Maura and Devon have been training together at XO Fitness since January 2014

Maura and Devon have been training together at XO Fitness since January 2014

         

We asked them a few questions about training together…here are their answers:

 
Whose idea was it to start working out together?  Why?
Maura: I cannot remember exactly!
Devon: I did a few solo workouts and eventually we just decided to come in together, and that was it!
 
What do you like best about working out with your mom/daughter?
Maura: With our busy schedules, it is nice to have a weekly activity to do together.
Devon: It’s awesome because we both like being active and it’s a social time for us.
 
As a Mother’s Day gift, which exercise would you like to elect your daughter to do for you?
Maura: I can’t think of any. Most of the exercises are fun.
 
Watch for another Mother Daughter Fitness team next week!

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Healthy Eating: Good for YOU & the Earth

Category : Healthy Eating

Did you know healthy eating is good for you and the Earth? Here are some tips to make you and the planet healthier!

 

Eat less meat.

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Their goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet. Visit www.meatlessmonday.com for more information. According to their website: Going meatless once a week may reduce your risk of chronic preventable conditions such as cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
 

Be a locavore. 

Locavores are people who pay attention to where their food comes from and commit to eating local food as much as possible. It is estimated that the average American meal travels about 1500 miles to get from farm to plate. Shopping at the farmers market, maintaining a home garden, or participating in a Community Shared Agriculture (commonly referred to as a CSA) are wonderful ways to support a local food system. Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Living in Wisconsin makes this difficult during the winter months, however, it is always important to be aware. For instance, we used to purchase particular brand of bottled water which was shipped from Tennessee, that is until we realized where it was travelling from. It certainly does not make sense to buy water from Tennessee when we live in Wisconsin, a virtual oasis of ground water. Locally bottled water just makes more sense!
 

Eat organic foods.

Foods grown without the use of pesticides, chemical fertilizers, factory farming, hormone use, and antibiotics on are not polluting the earth or your body. It’s hard to eat 100% organic…either what you want is not available or it’s too expensive. Don’t try to be perfect…instead, follow the 80-20 rule meaning eat organic about 80% of the time. You will feel good about your choices without driving yourself crazy.
 

Reduce the amount of garbage you send to the landfill.

1. Eat whole foods. They are better for you than foods which have loads of chemicals and filler plus they tend to require less packaging which means less garbage heading for the landfill. 2. Compost. Not sure how? Visit www.howtocompost.org. According to their website, studies have shown that home composting can divert an average of 700 lbs. of material per household per year from the waste stream. If your flower beds are clay like mine they could use some compost: When mixed with compost, clay soils are lightened, and sandy soils retain water better. Mixing compost with soil also contributes to erosion control, soil fertility, proper pH balance, and healthy root development in plants.
 

I hope that in recognition of Earth Day you will consider adopting some of these healthy eating tips for a healthier planet and healthier body.

 

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Definitely De Pere Art Walks

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

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Spring Fitness Tips

Category : Active Living

If you hibernated over the winter here are some Spring fitness tips to help you get started!

 

Start Slowly

 

Our best advice is to start slowly to avoid injury.  The idea is to “Spring” into fitness; not SLAM into fitness. Begin with three days of cardio exercise and two days of strength exercise.

 

Cardio recommendations

 

Start with walking or another low-impact exercise.

 

You can do this outdoors if the weather permits or use indoor cardio equipment either at your home or our studio. Warm-up your ankles such as tapping your toes, heel raises, and ankle circles.

 
Week 1 20 minutes on three days of the week
Week 2 20 minutes on four days of the week OR 30 minutes on three days.
Week 3 20 minutes on five days of the week or 30 minutes on four days.
Week 4 30 minutes on five days.
 

Once you have built up to five days per week, stick with it. The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity each week.

Having trouble finding the time?

30 minutes is only 2% of 24 hours!

 

Strength Training recommendations

 

The America Heart Association (and XO Fitness) recommend strength training two non-consecutive days each week.

 

Consulting a certified fitness professional is definitely a good idea because good form and proper exercise selection will improve your results and reduce your risk of getting injured.  As your body adapts to the extra demands of strength training you may eventually want to add a third day of strength training.

 

Stretching recommendations

 

The BEST time to work on your flexibility is AFTER your workout because your muscles are warm and pliable.  Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training. Most important stretches for most people include those for your hip flexors and chest/front of shoulders. Try these!

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Dairy Pros and Cons

Category : Healthy Eating

by Karin Jennings

 

June is Dairy Month, and at the risk of being thrown out of Wisconsin, I will say that dairy has its pros and cons. Contrary to what the USDA recommends you do not need to consume dairy products daily. Some people can enjoy dairy as part of a healthy diet, but many others cannot and should not consume dairy products.

 

Here are some frequently asked questions about dairy:

 

Do we need dairy in our diets?

It really depends upon who you ask. The USDA recommends three servings of dairy daily, but many nutrition experts will tell you dairy is optional or that you should avoid it completely.

 

Check out the difference between the Harvard Plate and the USDA Plate and you can see they are quite similar, but Harvard has left out the milk. Why? According to the Harvard School of Public Health website: The Harvard Healthy Eating Plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists. Read full article

 

Harvard School of Public Health

Harvard School of Public Health: Milk is NOT included as part of each meal They recommend one to two servings of dairy daily

   
USDA plate

USDA plate: Recommends 3 servings of dairy per day and implies drinking a glass of milk with each meal.

 

Dr. Mark Hyman, author of Ultra Metabolism argues against daily milk consumption: “From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!). If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.”

 

How do I know if I should give up dairy?

Try an elimination diet. Cut dairy out of your diet completely (no milk, cheese, yogurt, or ice cream) for two weeks and see if you feel better.

 

You may notice improvements with the following: · acne · sinuses · post-nasal drip · headaches · irritable bowel syndrome · body weight

 

After two weeks start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life. If you don’t see any changes after eliminating dairy (except for craving ice cream) and you don’t note any difference when you add them back into your diet then you can probably continue to eat dairy on a limited basis.

 

Should I eat/drink low-fat or no-fat dairy products?

Here’s an excerpt from TIME magazine, March 2015: “In terms of obesity, we found no support for the notion that low-fat dairy is healthier,” says Dr. Mario Kratz, first author of the review and a nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle. Of the 25 studies included in his team’s review, Kratz says 18 reported lower body weights, less weight gain, or a lower risk for obesity among full-fat dairy eaters. The other seven studies were inconclusive. “None of the research suggested low-fat dairy is better,” he says.
According to Michael Pollan in his book In Defense of Food: “To make dairy products low fat, it’s not enough to remove the fat. You then have to go to great lengths to preserve the body or creamy texture by working in all kinds of food additives. In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol, which scientists believe is much worse for your arteries than ordinary cholesterol, so food makers sometimes compensate by adding antioxidants, further complicating what had been a simple one-ingredient whole food. Also, removing the fat makes it that much harder for your body to absorb the fat-soluble vitamins that are one of the reasons to drink milk in the first place.”

 

How much dairy should I eat?

As mentioned earlier, it depends upon who you ask. The USDA recommends three servings; Harvard School of Public Health recommends one to two servings and many other experts will say to skip it altogether. That leads us to another good question…

 

What is a serving?

At XO Fitness we have adopted Precision Nutrition’s advice and advise clients to use their hand to judge their serving sizes. Some dairy products are considered a protein such as cottage cheese so a serving would be the size of you palm (Men can have two servings while women should have one). Others are very high in fat (such as butter or cheese) so the serving size is one to two thumbs. In most cases, we recommend referring to the label on the package. Milk (skim & 1%) is not are considered a protein, but instead it is classified as a carbohydrate because is has a lot of sugar (lactose).

 

What are some good milk alternatives?

Lisa Leake, author of 100 Days of Real Food, suggests that if you drink milk alternatives you should be sure to choose those that are unsweetened. Her top choices would be either unsweetened full-fat coconut milk or almond milk…or even brown rice milk. She does not recommend soy milk because soy is already an additive in so many packaged foods.

 

Do I need dairy for healthy bones and teeth?

No. If you want healthy bones, get plenty of weight bearing exercise and supplement with 2,000 IU of vitamin D daily. In fact, some parts of the world with the lowest incidence of osteoporosis also have very low consumption of dairy.

 

What about getting enough calcium?

Dr. Hyman recommends getting your calcium from foods such as dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

 

So, here’s my two cents worth:

When it comes to dairy, the health effects seem to vary greatly between individuals. If it negatively affects you there is no harm in cutting it out of your diet. If you like dairy and it likes you then go ahead and enjoy it, but keep in mind the portion sizes mentioned earlier! Personally, I am able to consume dairy without any negative side effects. I avoid low-fat and no-fat dairy products, but eat cheese, cottage cheese, plain Greek yogurt, and use butter and half-and-half (coffee without it just isn’t the same). I choose not to eat meat, so I utilize dairy to help me get enough protein.

 

Brief Disclaimer: XO Fitness, LLC and employees do not claim to be dietitians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis.  Individuals seeking these services should see a registered dietitian. The information in this article is meant to help the reader become more aware of the wide range of opinions on the consumption of dairy and encourage individuals to decide what is best for them.

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Avoid Weekend Weight Gain

Category : Healthy Eating

Are you “good” all week, but sabotage your weight-loss efforts on the weekend? Avoid weekend weight gain with the tips below! Researchers at the Washington University School of Medicine in St. Louis studied how weekend behaviors affect weight loss. The study involved 48 healthy adults aged 50 to 60 years. Prior to starting these programs all participants were found to consistently gain weight on weekends, but not weekdays! In fact, the average weekend weight gain would have led to an extra nine pounds over the course of one year. The researchers divided the participants into 3 groups:
  • Group 1 (diet group) took in 20% fewer calories each day but didn’t change their activity level.
  • Group 2 (exercise group) increased their daily exercise regimen but didn’t change their diet, to have a comparable energy deficit as Group 1.
  • Group 3 (control group) did not change their diet or activity level.
What happened? During the year-long program both Group 1 and Group 2 did well during the week, however on weekends the diet group stopped losing weight and the exercise group gained weight due to higher calorie intake. According to Susan B. Racette, PhD, assistant professor of physical therapy and medicine at the Washington University School of Medicine in St. Louis,  “We thought weekends would present a problem for some people attempting to lose weight, but the consistency of our finding before and during the interventions was surprising. Subjects in the diet group lost weight during the week, but over the weekend, they stopped losing weight because they were eating more. Ideas for minimizing weekend weight gain We all tend to worry about the holiday weight gain, however it certainly seems we need to be wary of weekends. Especially since there are 52 weekends each year! Maintaining a consistent effort throughout the weekend is extremely important to successful weight-loss. Here are some ways you can minimize the impact of the weekend:
  • Eat before you go grocery shopping Many people do their week’s grocery shopping on Saturday or Sunday, do not go to the store hungry or you will most certainly put things in your cart on impulse.
  • Keep healthy snacks on handy in the car Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
  • Keep a food journal A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
  • Limit eating out Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
  • Limit your alcohol consumption There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
  • Plan to get some exercise Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
  • Which tactics above did you try? Did they work?
  • What did you do well?
  • Ask yourself: What can you do better next weekend?
Have a fit & healthy weekend! Karin

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Mother Daughter Fitness: Part 3

Category : Active Living

This week’s Mother Daughter Fitness team:  

Meet Dina & Ashley

   
Dina has been training at XO Fitness since 2012. Ashley joined her starting last summer.

Dina has been training at XO Fitness since 2012. Ashley joined her starting last summer.

Whose idea was it to start working out together? Why?

Dina: It was my idea to start working out together.  I wanted to do something active with Ashley rather than just sitting on the couch together.  I wanted to show her that you don’t have to be an athlete to be in shape, you just have to be willing to put a little effort forth.  I’d be willing to bet that if she saw what we were able to do at our first session versus our current session she would be shocked at what she’s accomplished.  Because of my past experience with Lori at XO I knew that you would be able to help us with strength and toning that we wouldn’t otherwise accomplish on our own.
 

What do you like best about working out with your mom/daughter?

Dina: The one hour of working out at XO with Ashley seems to go by much faster than trying to do a workout on my own at home.  I like that we both secretly try to compete against each other, even though neither one of us would admit it.  It’s what’s helped us push forward thru tough workouts.  We also get a good laugh at each other afterwards.  
Ashley: It makes it more interesting and it gives me quality time with my mom.

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Stretches for Cyclists

Category : Exercise

We wanted to share some of the best stretches for cyclists with you because it is officially Bike to Work Week! Be sure that when you finish your ride you take the time to work on your flexibility. Stretch your hip flexors, quadriceps, low back, and chest so that your overall posture won’t be affected.   Hold all stretches for at least 5 seconds (on the video the stretches aren’t held for the entire length of time just to keep it short and to the point).  

Check out our video to see what you can do to get those muscles stretched out after your workout!

 

 
If you are interested in more stretches that you can do after cycling contact us at info@xofitness.comHope to see you out and about! Happy riding!

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Mother Daughter Fitness: Part 2

Category : Active Living

This week we are featuring another Mother Daughter Fitness team!    

Meet Anne & Grace!

Anne has been training with us since 2008! Grace Joined her in beginning in 2010.

Anne has been training with us since 2008! Grace joined her beginning in 2010.

Whose idea was it to start working out together? Why?

Anne: It was my idea. I was working out at XO and really enjoyed the benefits of working out. So I talked Grace into joining me.
Grace: It was mom’s idea to start working out together and I thought it was a good idea so we started working out. We both wanted to get more in shape and she thought it would be a great idea to do it together.
 

What do you like best about working out with your mom/daughter?

Anne: The time we spend together.  Also seeing how each of us are improving in our strength, balance and coordination.
Grace: Working out with my mom is a fun way that we can connect with one another. It gives us quality time together as well. Throughout the past four years, both of our lives have become more chaotic so having an hour two days a week to spend time with one another is awesome.  

As a Mother’s Day gift, which exercise would you like to elect you daughter to do for you?

Anne: Mountain Climbers!
 

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Bike to Work Week 2015

Category : Active Living

Bike to Work Week 2015 is May 11-15!

bike_month_web

 

We hope you’ll ride your bike to work or school!

 

Please follow these bicycle safety tips:

  • Wear a helmet (make sure it fits right!)
  • Wear bright colors. You want to be noticed by motorists
  • Ride on the sidewalk ONLY when absolutely necessary. On a personal note: we realize that riding on Broadway in De Pere can be daunting, but please use the Fox River Trail to bypass  this area if you are just riding through. Riding on the sidewalk is dangerous to you AND pedestrians. WE have seen some very close calls right outside out studio because cyclists are riding fast on the sidewalk and unsuspecting pedestrians step out of businesses nearly get clipped. (OK, off my soapbox)
  • Follow all traffic laws. Obey signs and traffic lights.
  • Use hand signals. This tells motorists what you are intending to do. Be predictable!
  • Beware of parked car doors-they can open at any time. Give 5 feet of clearance if you can see a person in the car.
  • Never ride against traffic. Motorists are more likely to see you.
  • Ride in single file. Except when passing
  • Be alert. Always know your surroundings. Do not wear headphones!
  • Alert slower riders and pedestrians if you are going to pass them on shared trails (such as the Fox River or East River Trail)

Get your bike ready to go!

  • Clean the bike thoroughly, using a brush and a damp cloth (not too much water). As you go over all the parts of the bike, check everything for wear and tear.
  • Inspect the brake pads. They should be evenly worn and smooth, not hard. Most will have grooves or marks on them to indicate when they need to be replaced. Squeeze the brakes a few times to make sure they are functioning well.
  • Tighten any loose bolts or screws.
  • Spin the pedals and wheels (with the rear wheel elevated) to see if they are true (not wobbly). Also check each gear. If it’s difficult to shift from one gear to the next, you may need a new chain or derailleur.
  • Lubricate the chain.
  • Inflate the tires (after inspecting them for splits, tears, or bubbles). They should be firm but not close to bursting.
 

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Mother Daughter Fitness: Part 1

Category : Active Living

In honor of Mother’s Day, we are spotlighting Mother Daughter Fitness.

This week we will feature the first of our three active Mother Daughter Fitness teams.
 
Maura and Devon have been training together at XO Fitness since January 2014

Maura and Devon have been training together at XO Fitness since January 2014

         

We asked them a few questions about training together…here are their answers:

 
Whose idea was it to start working out together?  Why?
Maura: I cannot remember exactly!
Devon: I did a few solo workouts and eventually we just decided to come in together, and that was it!
 
What do you like best about working out with your mom/daughter?
Maura: With our busy schedules, it is nice to have a weekly activity to do together.
Devon: It’s awesome because we both like being active and it’s a social time for us.
 
As a Mother’s Day gift, which exercise would you like to elect your daughter to do for you?
Maura: I can’t think of any. Most of the exercises are fun.
 
Watch for another Mother Daughter Fitness team next week!

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Healthy Eating: Good for YOU & the Earth

Category : Healthy Eating

Did you know healthy eating is good for you and the Earth? Here are some tips to make you and the planet healthier!

 

Eat less meat.

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Their goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet. Visit www.meatlessmonday.com for more information. According to their website: Going meatless once a week may reduce your risk of chronic preventable conditions such as cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
 

Be a locavore. 

Locavores are people who pay attention to where their food comes from and commit to eating local food as much as possible. It is estimated that the average American meal travels about 1500 miles to get from farm to plate. Shopping at the farmers market, maintaining a home garden, or participating in a Community Shared Agriculture (commonly referred to as a CSA) are wonderful ways to support a local food system. Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Living in Wisconsin makes this difficult during the winter months, however, it is always important to be aware. For instance, we used to purchase particular brand of bottled water which was shipped from Tennessee, that is until we realized where it was travelling from. It certainly does not make sense to buy water from Tennessee when we live in Wisconsin, a virtual oasis of ground water. Locally bottled water just makes more sense!
 

Eat organic foods.

Foods grown without the use of pesticides, chemical fertilizers, factory farming, hormone use, and antibiotics on are not polluting the earth or your body. It’s hard to eat 100% organic…either what you want is not available or it’s too expensive. Don’t try to be perfect…instead, follow the 80-20 rule meaning eat organic about 80% of the time. You will feel good about your choices without driving yourself crazy.
 

Reduce the amount of garbage you send to the landfill.

1. Eat whole foods. They are better for you than foods which have loads of chemicals and filler plus they tend to require less packaging which means less garbage heading for the landfill. 2. Compost. Not sure how? Visit www.howtocompost.org. According to their website, studies have shown that home composting can divert an average of 700 lbs. of material per household per year from the waste stream. If your flower beds are clay like mine they could use some compost: When mixed with compost, clay soils are lightened, and sandy soils retain water better. Mixing compost with soil also contributes to erosion control, soil fertility, proper pH balance, and healthy root development in plants.
 

I hope that in recognition of Earth Day you will consider adopting some of these healthy eating tips for a healthier planet and healthier body.

 

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Definitely De Pere Art Walks

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

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Spring Fitness Tips

Category : Active Living

If you hibernated over the winter here are some Spring fitness tips to help you get started!

 

Start Slowly

 

Our best advice is to start slowly to avoid injury.  The idea is to “Spring” into fitness; not SLAM into fitness. Begin with three days of cardio exercise and two days of strength exercise.

 

Cardio recommendations

 

Start with walking or another low-impact exercise.

 

You can do this outdoors if the weather permits or use indoor cardio equipment either at your home or our studio. Warm-up your ankles such as tapping your toes, heel raises, and ankle circles.

 
Week 1 20 minutes on three days of the week
Week 2 20 minutes on four days of the week OR 30 minutes on three days.
Week 3 20 minutes on five days of the week or 30 minutes on four days.
Week 4 30 minutes on five days.
 

Once you have built up to five days per week, stick with it. The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity each week.

Having trouble finding the time?

30 minutes is only 2% of 24 hours!

 

Strength Training recommendations

 

The America Heart Association (and XO Fitness) recommend strength training two non-consecutive days each week.

 

Consulting a certified fitness professional is definitely a good idea because good form and proper exercise selection will improve your results and reduce your risk of getting injured.  As your body adapts to the extra demands of strength training you may eventually want to add a third day of strength training.

 

Stretching recommendations

 

The BEST time to work on your flexibility is AFTER your workout because your muscles are warm and pliable.  Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training. Most important stretches for most people include those for your hip flexors and chest/front of shoulders. Try these!