>By Ryan Jennings

Breakfast is the KINGPIN of your food choices for the entire day. So how, exactly, did we become a bunch of cereal and fruit eaters when it comes to breakfast? Was it the cholesterol scares of eggs, butter & bacon or some conspiracy of breakfast cereal manufacturers to sell more refined sugar and grain? Or was it the quest for a simple meal, a la “Pour the Milk?”

Regardless of the trends, the latest research points to breakfasts that have a higher level of satiety lead to less calorie consumption over the course of the day: In a recent research study by the American College of Nutrition subjects that ate an egg based breakfast vs. a bagel based breakfast ate less food (to the tune of several hundred calories!) throughout the course of the day and felt more full. Here is a link to the abstract: http://www.jacn.org/cgi/content/abstract/24/6/510 

My favorite, most satisfying breakfast is similar to huevos rancheros: Eggs, beans, & salsa. This is my go-to breakfast any time I know that lunch is a long way away and I’ll be working hard. I support the idea that any combination of eggs or meat, beans and vegetables are a great start to the day.

Mix and match, constructing each meal with one from each of the three following groups:
1. Proteins:

• Egg whites & 1-2 whole eggs for flavor
• Chicken breast or thigh
• Grass-fed organic beef
• Fish
• Pork

2. Legumes (canned is easiest, but cooking a big batch in the slow cooker is very economical)

• Lentils
• Black beans
• Pinto beans
• Red beans
• Soy beans

3. Vegetables (frozen/canned OK, we also like to use up the leftovers from last night’s dinner)

• Spinach
• Asparagus
• Peas
• Green Beans
• Mixed vegetables
• Cauliflower
• Broccoli

Eat until full. In all likelihood, you’ll be satisfied for 4-5 hours. If not, eat more. Actually, author Timothy Ferris recommends these exact foods for EVERY meal, EVERY day, except one day/week (eating every 4 hours). This is the epitome of simplicity, and that’s where most diet’s go bad. Too many goofy recipes.
Let’s just start with breakfast and see what happens.

>You are invited to join




Live Healthy BROWN COUNTY


100 Day Wellness Challenge


Starts January 20th, 2011 (Sign-up deadline: January 17th)

Teams are forming all around Brown County…


We want you to join one of our XO fitness teams!


Everyone is welcome…you do not have to be a client to join an XO team.


XO Fitness’ goal: Increase your activity level and keep you motivated


• CLIENTS: We will be building FOUR (4) XO Fitness Teams. Each of our trainers will be a Team Captain: RYAN, KARIN, ANGELA AND LORI. We will try to assign you to your primary trainer’s team, however we will also be trying to have an equal number of participants on EACH team, so you may be placed on another team if necessary.


• NOT A CLIENT? Employer not involved in Live Healthy? That’s OK! You can join us too. Join an XO team, get a genuine XO Fitness water bottle, a complimentary session at XO Fitness, access to the special 100 day workout sessions at XO Fitness and enjoy all the benefits of the Live Healthy Program.


• XO Fitness will be offering PRIZES every 25 days to the team with the most exercise logged.

• XO Fitness will be organizing special workouts during the course of this challenge just for XO Live Healthy participants!


How much does it cost?
Clients: Just $25 per person (Includes $20 paid to Live Healthy America + prize fund!)
Non-Clients: Just $39 per person (Includes $20 paid to Live Healthy America + prize fund + all the benefits listed above!)

You will receive the following from Live Healthy America:
• Live Healthy America Training T-shirt
• Access to some great online health resources including:

• Workouts (you can do at home)
• Video exercise demonstrations
• Nutrition Tips
• Healthy Recipes

• 100 Days FREE access to Training Peaks elite nutrition and physical activity software
• Weekly e-mails from Live Healthy America containing tips on nutrition, fitness and healthy living

• Chances to win random monthly prizes and incentives

• A one-year subscription to your choice of several lifestyle magazines


How do I join?

Sign up at the XO Fitness front desk or online by clicking the link:


• 100 Day Challenge Sign-up!

• Be sure to register by selecting the T-shirt size you want.

• Complete your contact information if you are not currently a client.

Please call us 920-339-0630 or email info@xofitness.com with questions!
Our Website
Appointment CalendarSmall
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>2010 Holiday Hours

Christmas Eve: Open 5 AM ’til 12 PM

New Year’s Eve: Open 5 AM ’til 2 PM

Christmas Day & New Year’s Day: CLOSED


xo Group Trainings:


December 24th & 31st: 8 am Slow Flow Yoga with Angela

December 24th: 9 am Cardio Christmas with Karin

December 31st: 9 am Cardio & Strength with Lori

>Did you know? If you are a woman, you have a 50/50 chance of suffering a fracture related to osteoporosis according to the National Institutes of Health. As for men, one in eight are expected to fracture a bone due to this disease. Osteoporosis affects women more than men because women have less bone mass and begin to lose bone at a younger age.

Are you at risk for osteoporosis?

Some risks are beyond your control such as being female, post-menopausal & Caucasian. Women can lose 20 percent of their bone density during the 5-7 years following menopause. Beginning at menopause women should have their bone density checked every two years.

Men in their fifties do not experience the rapid loss of bone mass that women do, however, by age 65 or 70, men and women lose bone mass at the same rate. Whether you are a man or woman your lifestyle is very important to your skeleton’s health. You can reduce your risk with appropriate exercise and diet; not to mention smoking cessation.

How exercise prevents osteoporosis

The muscles and tendons attached to the bones pull on them stimulating them to produce more bone cells. The best exercises for prevention of osteoporosis are those described as “weight-bearing”: walking, running, aerobic dance and weight training. In fact, “high-impact” exercises such as running and jumping are very beneficial if you are fit enough to do these activities without injuring yourself. Non-impact exercise such as biking and swimming will not help with bone density. Keep in mind that only the bones being stressed will get stronger, so performing an exercise such as running will strengthen the bones in your lower body, however your upper body will still require some attention.

What if you already have been diagnosed with osteoporosis?

Many people are afraid to exercise once they have been diagnosed with osteoporosis because they are concerned that exercise may cause a fracture. However, exercise can be very beneficial even after diagnosis. MayoClinic.com recommends three kinds of exercise: 1) strength training to improve your posture; 2) low-impact aerobic exercises such as walking, elliptical trainer and step aerobics; and 3) flexibility exercises to improve your posture and balance. Those with osteoporosis should avoid high-impact exercises (such as jumping or running) as well as exercises which require bending forward or twisting at the waist such as touching your toes, using a rowing machine, golf, tennis, bowling and some yoga and Pilates movements. Be sure to get your doctor’s approval before you begin an exercise program.

How your diet affects your bones

Caffeine, alcohol, sugar and salt cause more calcium to be lost than absorbed. Also, a diet high in animal protein can contribute to bone loss because animal protein leaches calcium from the bones. A series of studies from the Cornell-China-Oxford Project on Nutrition, Health and Environment, by nutritional biochemist T. Colin Campbell and his colleagues, suggests that increased levels of animal-based proteins, including protein from dairy products, “almost certainly contribute to a significant loss of bone calcium while vegetable-based diets clearly protect against bone loss”.

A conservative interpretation of the report is that you definitely shouldn’t increase animal protein intake to get your calcium. In other words, don’t add several glasses of milk per day to your current diet. Instead, replace low calcium protein sources with high calcium protein sources such as: beans (navy, white, soy & black-eyed peas), fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

Calcium & Vitamin D

Getting enough calcium, whether through diet, supplements, or both, is essential to maintaining bone strength and can prevent osteoporosis-related fractures. Vitamin D plays a major role in calcium absorption and bone health. The National Osteoporosis Foundation (NOF) recommends adults under age 50 need 1,000 mg of calcium daily and 400-800 IU of Vitamin D. For adults age 50 and over 1,200 mg of calcium daily and 800-1000 IU vitamin D are recommended.

Be good to your skeleton and give it the exercise and nutrients it needs to stay healthy and support you throughout your life. I hope you and your skeleton have a fun and safe Halloween! –Karin.

Have a health or fitness question? Contact me @ info@xofitness.com

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
https://www.xofitness.com/

>OK, I admit I have a hard time following a recipe. Either I don’t have all the ingredients or I don’t like all the ingredients. When I make soup at home I make it up as I go along. Getting started….This part is always the same: Saute 1 small chopped onion and a couple cloves of crushed garlic in canola oil in a large sauce pan until soft. Add 4 cups of water and stir in 2 tablespoons of “Better than Bouillon” vegetable base. You can find a jar of this in the same aisle as the soup. You may also buy broth all ready made up. Now you can be creative with the Veggies:

• • 4 Carrots (peeled & sliced)

 

• • 1 large Sweet Potato (peeled & diced)

 

• • 1 medium Kohlrabi (peeled & diced)

 

• • 2 stalks Celery (chopped)

 

• • 1 medium Zuchini (peeled & sliced)

 

• • 1 cup Cauliflower

 

• 1 cup Mushrooms (sliced)

I would recommend adding only 3 or 4 veggies otherwise you have leftovers forever!! Keep in mind that some vegetables will take longer than others to cook…carrots, kohlrabi, celery and cauliflower should go in the pot before zuchini, mushrooms and sweet potatoes so that they get a head start for a few minutes. Let it simmer until the veggies are soft. Start poking them to check after 25 minutes or so. Once the veggies are moslty cooked: Add can of beans…either kidney beans or chick peas are a good choice. You may also add a can of crushed or diced tomatoes. Heat thoroughly and enjoy.

>Tips for exercising when it seems too hot:



o Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.


o Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.


o Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.


o Exercise early The sun is up very early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!

>Just because it is too hot to cook doesn’t mean you can’t eat healthy!
What to eat when it’s too hot to cook:



o Choose wisely when eating out It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.


o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.


o Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.


o Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.

>Planning a vacation this summer? Good for you!
Vacation is very important for your mental well-being. Relax and enjoy yourself, but don’t sabotage your health and fitness while you are away. It’s easy to throw caution to the wind and return from your trip with an extra 2-5 pounds.


Here are some ways you can minimize the impact of your vacation:


o Keep healthy snacks handy in the car This will keep you out of the drive-thru lane. Having a pocket guide such as “Eat This, Not That” can be very helpful when you must eat on the run.


o 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.


o Plan some physical activities Hiking, biking and swimming are great ways to get you moving. . If you have kids, keep them moving too. A study conducted by Ohio State University found that 5- and 6-year-olds gained more weight over the summer than during the school year, so shut off the TV and do something active with them!


Want to lose weight this summer?
Focus on eating well and staying active every day. Keep this in mind:

>June 1: We had lots of interest in a whitewater expedition but it turned out that everyone had other activities planned for this weekend. We took the opportunity to try a new river and use our bikes to shuttle our car. Look for a quiet water expedition later this summer. Click on the map to make it LARGE. (The blue line is the river and the green is our biking shuttle route.) Ryan & I took inflatable canoes down a section of the Pike River in Marinette County about 1 1/2 hours North of Green Bay in Amberg, WI. The inflateable Seyvlors are great because they are nearly impossible to flip over and they bounce off rocks and each other like bumper boats.

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