Calling All Moms and Moms-to-Be!!

NEW CLASSES: AdventureHere will soon be offering BABY BUMP BOOT CAMP and BABY BUGGY BOOT CAMP. Classes are offered in Mill Valley, San Anselmo and Crissy Field.

Why Exercise is Important Throughout Your Pregnancy and After: Women who exercise usually have a better pregnancy, in terms of being more comfortable physically, and healthier for the duration of the pregnancy and afterwards. Often they tolerate the stress and pain of labor better and sometimes they don't require as many meds during labor. Women can also recuperate faster after the birth of their baby. Since exercising releases endorphins, it also helps with emotional stress and potential post partum depression.

To find out how you can sign up for classes email Angela (new mom and personal trainer) at fitness@adventurehere.com or visit us at http://www.adventurehere.com/

Join a Boot Camp Today!!

The new session begins on 2/24 - classes are held at Crissy Field in SF and in Mill Valley at varring locations...

Coming Soon: San Anselmo Boot Camps, Baby Bump Boot Camps & Baby Buggy Boot Camps!!

Email fitness@adventurehere.com to sign up now! For more information visit http://www.adventurehere.com/

Space is limited, secure your spot today!

Heart Rates and Training Zones

Knowing your heart rate and understanding the importance of training in different "zones" can be crucial when trying to meet your goals.

Maximum Heart Rate (MHR)
Your true MHR is the highest pulse rate you can attain during all-out effort.

Resting Heart Rate (RHR)
Your RHR is the number of times your heart beats per minute while at complete rest. First thing in the morning, before you sit up or let your feet touch the floor, find the pulse in the right side of your neck, just below the jaw line. Counts the beats over one minute. This value is your RHR.

The Energy Efficient Zone, Recovery Zone, Fat Burning Zone - 60% to 70% of your MHR
Training within this zone develops basic endurance and aerobic capacity. One advantage to doing cardio workouts in this zone is that while you are essentially burning fat you are also allowing your muscles to re-energise with glycogen, which has been expended during those faster paced workouts.

The Aerobic Zone - 70% to 80% of your MHR
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. You will become fitter and stronger from training in this zone and it will improve aerobic capacity.

The Anaerobic Zone - 80% to 90% of your MHR
Training in this zone will develop your lactic acid (a.k.a. "the burn") system. In this zone, your individual anaerobic threshold (AT) is found - sometimes referred to the point of deflection. During these heart rates, the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is used. One of the by-products of burning this glycogen is lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This is your anaerobic threshold (AT). Through the correct training, it is possible to delay the AT by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the AT higher.

The Red Line Zone 90% to 100% - of your MHR
Training in this zone will only be possible for short periods. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.

Now that the different heart rate zones have been explained try exercising in each of them - no need to try the red line zone unless you really want to :) A heart rate monitor works well for these experiments. In order to find out your own MHR, take the number 220 and subtract your age from it. That number is your MHR. Now to figure out what your heart rate should be in each zone: my MHR is 190. 190 times 60% is 114 and 190 times 70% is 133. So, if I wanted to workout in my fat burning zone I would need to keep my heart rate between 114-133.

Whatever zone you are exercising in you are burning calories because when we expend energy we burn calories. When we burn more calories than we eat our bodies turn to our fat stores to find the additional energy they require. Thus when we eat more calories than we burn we gain weight, and when we burn more calories than we eat we lose weight. In conclusion, varying your workouts is so important. If you are comfortable during exercise then you're not pushing yourself hard enough. Sprints and intervals are grueling but they push your heart rate into an anaerobic zone - and force you out of your comfort zone. Exercising at different intensity levels will make you faster, stronger and overall more fit!

What's For Dinner? Ice Cream!!

Blueberry Ice Cream - and it's good for you.
(plus it contains a healthy carb and protein)

1 cup of blueberries frozen or fresh
1 Oikos* (0% organic plain greek yogurt) 12 grams of protein and 70 cals per serving!!
1 tbs agave nectar or honey

Blend and place in the freezer for an hour or two. Enjoy!!

* Trader Joe's makes a Organic Plain Greek Style Nonfat Yogurt too with 15 grams of protein and 90 calories.

Sodium Found Common Foods

Compare these numbers to packaged and canned foods
(All measurements are in milligrams unless otherwise noted)

Eggs
Egg, whole, small, 1 - 47
Egg, whole, medium, 1 - 55
Egg, whole, large, 1 - 63
Egg, white, large, 1 - 55
Egg, yolk, large, 1 - 12
Egg substitute, 1/4 cup (1 egg) - 115

Fish and Shellfish (3 oz raw, not processed)
Anchovy - 87
Bass - 58
Catfish - 51
Caviar - 1,871
Clams - 31
Cod - 59
Crab - 619
Flounder - 66
Halibut - 46
Herring - 57
Lobster - 179
Oysters - 62
Perch, Atlantic - 67
Perch, Pacific - 54
Red Snapper - 57
Salmon, Atlantic - 63
Salmon, chinook - 38
Salmon, coho - 41
Scallops, 217
Shrimp - 119
Sole - 66
Swordfish - 46
Trout, brook - 40
Trout, rainbow - 69
Tuna, albacore - 34
Tuna, yellowfin - 31

Fruit, dried (1 oz)
Apples - 25
Apricots - 3
Dates - 1
Figs - 3
Pears - 2
Prunes, pitted - 1
Raisins, seedless - 3

Fruits, fresh
Apples, 1 medium - 0
Apricots, 1 medium - negligible
Asian pear - 0
Avocados, 1/2 medium - 10
Bananas, 1 medium - 1
Blackberries - 0
Blueberries, 1/2 cup - 4
Canteloupe, 1/8 of melon - 5
Casaba melon, 1/10 of fruit - 20
Cherries, sweet - 0
Cherries, sour, 1 cup - 5
Crabapple - 1
Cranberries, 1 cup - 1
Figs, 1 medium - 1
Gooseberry - 1
Grapefruit - 9
Grapes, 1 cup - 2
Grape leaves raw, 1 cup - 1
Guavas, 1 medium - 2
Honeydew Melon, 1/2 medium - 7
Kiwi fruit, 1 - 3
Kumquats, 1 medium - 1
Lemons, 1 medium - 1
Limes, 1 medium - 1
Litchi, 1 fruit - 1
Mangos, 1 medium - 2
Nectarines - 0
Oranges - 0
Passion fruit, 1 fruit - 5
Papayas, 1 medium - 9
Peaches - 0
Pears - 0
Persimmons, 1 medium - 1
Pineapples, chopped, 1 cup - 2
Plaintain, 1 cup sliced - 6
Plums - 0
Pomegranates, 1 medium - 5
Quince, 1 medium - 4
Raspberries - 0
Rhubarb, 1 stalk - 2
Strawberries, 1/2 cup - 1
Tamarind, 1 fruit - 1
Tangerines, 1 medium - 1
Tomatoes - 4
Watermelon, cubed, 1 cup - 3

Herbs, Spices, Seasonings (1 tsp, dried)
Allspice, ground - 2
Anise seed - negligible
Basil - 1
Bay leaf - negligible
Caraway seed - negligible
Celery seed - 4
Chili powder - 26
Cinnamon, ground - 1
Cloves, ground - 5
Coriander seed - 1
Cumin seed - 3
Curry powder - 1
Dill weed - 2
Fennel seed - 2
Garlic powder - 1
Ginger, ground - 1
Mace, ground - 1
Marjoram - negligible
MSG - 492
Mustard seed - negligible
Nutmeg, ground - negligible
Onion powder - 1
Oregano - negligible
Paprika - 1
Parsley - 2
Pepper, black - 1
Pepper, cayenne - 7
Pepper, white - negligible
Rosemary - 1
Saffron - 1
Sage - negligible
Salt - 2,325
Sugar - negligible
Tarragon - 1
Thyme - 1
Turmeric, ground - 1
Vanilla extract - 0
Vinegar - negligible

Meats and Poultry (3 oz raw, unprocessed)
Beef
Chuck - 65
Flank - 60
Kidney - 53
Liver - 62
Porterhouse - 47
Rib Roast - 45
Round Steak - 44
Rump - 64
Sirloin - 44
T-bone - 47
Chicken, meat only
Breast - 58
Dark meat, roasted - 79
White meat, roasted - 43
Duck
Duck, meat only - 64
Lamb
Leg - 50
Loin - 49
Rib - 47
Shoulder - 55
Pork
Bacon - 621
Blade - 60
Canadian Bacon - 1,197
Ham, cured, canned - 837
Ham, fresh, lean part only - 61
Leg - 47
Loin - 54
Sirloin - 37
Spareribs - 65
Tenderloin - 42
Quail - 43
Rabbit - 37
Squab - 43
Turkey, meat only
Breast - 51
Dark meat, roasted - 67
White meat, roasted - 54
Veal
Breast - 55
Chuck - 58
Flank - 49
Loin - 57
Round - 58
Venison - 77

Nuts, unsalted (1/4 cup)
Almonds, raw - 4
Brazil nuts, raw - 1
Cashews, dry roasted - 6
Coconut, dried - 4
Hazelnuts, raw - 1
Macadamia, dry roasted - 2
Peanuts, dry roasted - 6
Pecans, raw - negligible
Pine nuts, raw - 2
Pistachio, dry roasted - 2
Walnuts, raw - negligible

Vegetables, dried (1/2 cup cooked)
Chick-peas, canned - 300
Kidney beans - 2
Lentils - 13
Lima beans - 3
Navy beans - 1
Split peas - 12

Vegetables, fresh (1/2 cup raw)
Acorn squash - 2
Alfalfa sprouts - 1
Artichoke - 1 medium, steamed - 79
Asparagus - 1
Beans, green - 3
Beets - 49
Bell peppers - 2
Broccoli - 12
Brussels sprouts - 11
Butternut squash - 3
Cabbage - 14
Carrots - 20
Cauliflower - 8
Celeriac - 79
Celery - 54
Chilis - 5
Chives - 2
Corn - 12
Cucumbers - 1
Endive - 6
Eggplant - 2
Garlic, 1 clove - 1
Ginger - 6
Hubbard squash - 4
Leeks - 11
Lettuce - 2
Mushrooms - 1
Onions - 2
Parsley - 12
Parsnips - 7
Peas, edible-pod - 4
Peas, green - 3
Potatoes, medium, baked - 16
Pumpkins - 1
Radishes - 14
Rutabagas - 14
Shallots - 10
Spaghetti squash - 9
Spinach - 22
Squash, summer - 1
Squash, winter - 2
Sweet potatoes - 9
Tomatoes - 4
Turnips - 44
Water chestnuts - 8
Watercress - 7
Yams - 7
Zucchini - 1

Why is Fiber Good for Us?

We've all heard that fiber is important for our health – but why?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes (beans, peas and lentils)— is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes, heart disease and aids in weight loss.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fiber doesn't do much, but it has several important roles in maintaining health.

Fiber is commonly classified into two categories: those that don't dissolve in water (insoluble fiber) and those that do (soluble fiber).

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.

• Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

• Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

• Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

  How much fiber do you need?

How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

	Age 50 and younger	Age 51 and older
Men	38 grams	30 grams
Women	25 grams	21 grams

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include; Grains and whole-grain products, Fruits, Vegetables, Beans, peas and other legumes, Nuts and seeds.

Refined or processed foods — such as canned fruits and vegetables and pulp-free juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do.

Tips for fitting in fiber

• Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

• Switch to whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.

• Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes and cookies.

• Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.

• Eat more legumes (beans, peas and lentils). Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.

• Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.

• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

Sorry for all the “poop” talk. If you need some recipes – let me know. I have lots of great fiber rich ones!

Information source: personal and Mayo Clinic

4 Ways to Stay Active This Winter...

Hot chocolate, warm blankets, good books. They're all part of the hibernation instinct that takes over when the first frost appears. But why stop moving and wait until spring to get active again?

Staying active in the winter helps you ward off the flu and common cold. It also can help you avoid winter weight gain. And for those who get the winter blues, physical activity is a great stress reliever and mood lifter.

Some Suggestions:
1. Take a walk - there’s something about the bracing air on a cold, sunny winter day that just gives you energy!
2. Bundle up and go for a run - dig out your gloves, warm hat and grab your ipod...be thankful that you don't live in the Artic!!
3. Try a structured workout class or DVD - check out your local community center and see what classes are being offered. Jillian Michael's makes some great home DVD's: Biggest Loser Power Sculpt and Shred are among my favorites.
4. Throw yourself into housework - we all know how exhausting cleaning can be - exhausting equals calories burned!!