Thanksgiving Day

Juan, personal trainer at Fitness First of Reston working out Thanksgiving Day on the stair climber! We are thankful to Juan for his hard work with BALANCE participants!

This is a great machine for a good cardio workout or warmup!

BALANCE T SHIRTS NOW IN!

For those of you who have yet to get your official BALANCE trial T shirt. They will have your shirt at the front desk of Fitness First of Reston.

Here is Kimberly proudly wearing her new shirt this morning! On the treadmill, still trying to whittle her middle!

Wear it proudly!

Dr. Chalid Ashry Comes Back to the U.S.

GREAT NEWS!

Dr. Ashry is planning to return to the U.S. and Reston on December 8, 9, 10th, 2008. That is just a few weeks from now. If any of you would like an individual meeting with him, or if you want us to organize a group meeting, please email Dr. Ashry with what would most interest you. He will meet with you at the Reston gym.

Kimberly

Email from Alice--a Happy BALANCE Person!

Hi, Bridget! I just wanted to let you know that things are going well with my BALANCE USA program in the Chantilly Fitness First. It got off to a rocky start because they weren’t aware of the program at all when I stopped into activate my membership with them and make an appointment with a trainer—but I must compliment the staff on their willingness to help. Kudos to Chris, the MOD and Kelly, the young lady at the desk that day. They bent over backwards to meet my needs!

The Chantilly site is very well kept and a pleasant place to go to. I especially enjoy the “virtual reality” bike—Expresso, I think? I was working out on it at the end of my session on Tuesday and was determined to either keep up or beat the “pacer”—and I did!!!

Currently I’m training with John, a delightful young man, and he’s dealing very well with this old lady!!!

I want to thank you and any of the other parties from Fitness First who joined with Dr. Ashry to help us in this BALANCE USA program. This year, Fox News. Next year—all of us success stories on Oprah!!

Alice M.

Great Holiday Tips from Alana Sugar

I thought this was such great information, I wanted to post it on the blog!
Thanks, Alana ... I'll have to share these tips with my friends as well.
Here's to surviving the holidays!

TIPS TO GET THROUGH THE HOLIDAYS

• Always plan ahead for parties so you don’t show up starving - try not to go to a party really hungry (same goes for grocery shopping).
  
  
• Make sure you balance your meals throughout your day with proteins, healthy fats, and fresh vegetables, along with a moderate amount of whole grains (for something different, try 100% whole dark rye bread).
  
  
• Don't eat dessert during the day if you know you are likely to eat it at a party.
  
  
• Keep your exercise up during the holidays – it’s a stress-buster, a blood-sugar godsend (!), and you always feel so much better in your own skin!
  
  
• Try as best as possible not to overeat at parties, on Thanksgiving, Christmas, Hanukah, or New Years Day - remember your internal scale: 0 = starving, 10 = so full you need a stretcher back to bed - stop eating when you are between 5 and 6, meaning you are done and satisfied, but NOT FULL where you feel the weight of the food in your belly and you are uncomfortable! In other words, linger over your food as though you are savoring every bite!
  
  
• Allow yourself dessert on certain days only such as Christmas, Christmas Eve, New Years, Thanksgiving, Hanukah, a party - but do not eat dessert every day during the holiday season.
  
  
• If you know you will be faced with bread, pasta, chips, rice, pastries, and desserts, it is best to choose one, and preferably the one made with the best ingredients…cheesecake is healthier than a frosted party cake… an oatmeal-walnut cookie made with eggs and butter is better than sugar cookies or peppermint candies, or other very sweet confections.
  
  
• Only eat what is absolutely delicious - DON'T "WAIST" the CALORIES on what does not taste wonderful to you. If pumpkin pie is not a favorite of yours, don't eat it just because it is there – rather, save yourself for a dessert that is delicious - something that you will savor and truly appreciate.
  
  
• Don’t eat sugary foods alone. They must accompany food that contains proteins, fats, and fiber in order to slow the absorption of sugar down into your system.
  
  
• Sip your drink - try to stick to one alcoholic beverage, if that, at each event and sip it slowly. Refill glasses with sparkling water and lemon or lime.
  
  
• For sugar cravings, eat a tablespoon of almond butter or natural peanut butter (no hydrogenated oils or sugars added), or a small handful of macadamia nuts or walnuts. Extra virgin olive oil is readily available and helps to stabilize blood sugar, give you a feeling of satisfaction, raise your HDL cholesterol, and lower your triglycerides (when combined with other healthy foods).

What is Metabolic Syndrome?

Definition of Metabolic Syndrome:

Metabolic Syndrome is a name that is given to a list of risk factors that can increase a person’s chance of having a chronic illness such as heart disease or diabetes. If a doctor tells you that you have metabolic syndrome, it means at least 3 of the following are applicable to you:

1. you carry excess weight in your belly – not your hips or thighs, but belly fat
2. you have a low HDL level
3. you have high triglycerides (blood fat)
4. higher fasting blood sugar level
5. higher blood pressure

People can develop this due to lack of adequate physical activity, poor diet, and weight gain. Insulin resistance is also a factor. This is where the body resists the hormone insulin and doesn’t respond to it, so glucose levels stay too high. This can lead to type-2 diabetes.

Posting Ideas for BALANCE Participants

This blog is for you! Please post your ideas, dietary changes, frustrations and successes! The blog hopefully will let other BALANCE folks know they are not alone!

Other Ideas for Posts:

What you have punted from your pantry
Foods you now avoid
Foods you have added to your daily diet
How your life has changed since Balance
What recipes you think are good for the program
Other websites that you are finding helpful
Blood sugar measurements, changes, discoveries from self monitoring
How you make room in your schedule for workouts, what is working, not working for you
Your grocery list
etc. etc.

Kimberly

Weight Loss Testimonial

Couple loses a total of 50 lbs in three months!

With diet and exercise a now healthier, happier life is brought to one couple in Reston, VA. The South Beach diet combined with personal training sessions twice a week, and cardio workouts 4-5 times a week resulted in a “total body makeover” for Keith & Kimberly Hartke. Keith lost 30 lbs and dropped two coat sizes (from 42 to 40), Kimberly is down 20 lbs and an amazing 3 dress sizes (from size 10 to size 4).

The couple also committed to a more healthy diet, by moving toward organic, whole foods. They started purchasing from an organic beef and buffalo farm and began ordering wild caught Salmon online, and switched from buying groceries at a conventional grocery store to a whole and organic foods market. They also added vitamins and supplements and fiber and fish/flax oil to their diet.

BEFORE (Taken January 2004):


AFTER (Taken June 2004):

They are very grateful to Dr. Arthur Agatston, the South Beach diet author. His book changed their lives!


Their success story was profiled in Ms. Fitness magazine, and their full testimonial appears on the Phifer Fitness website.

Kimberly is the publicist for BALANCE USA and the Weston A. Price Foundation http://www.westonaprice.org/, a nutrition education non-profit which promotes whole and natural foods. Keith & Kim host a farm drop for local farmers at their National Realty office in Reston. Kimberly’s blog, Hartke Is Online covers health & nutrition issues.

Whole and Real Food Nutrition

Photo: Nina Planck, Author of Real Food--What to Eat and Why and Kimberly Hartke at the new Oakton Farmers Market (Saturdays, 10 to 2pm, at the Unitarian Universalist Church on Hunter Mill Road).

Hey folks, for those of you interested in plugging in to a network of others interested in whole and real foods, here is a local group you can join, through Meetup.com. It is free to join, and you'll find out about upcoming events, farm drops, field trips, etc. Kimberly, our BALANCE publicist is an assistant organizer for the group, it is now the 9th largest whole food meetup in the U.S.

Here is the link to join:

http://www.meetup.com/WholeNutrition/

Take a Ride Through the Redwoods

Going to the gym can be a virtual escape! On the days when you are not working out with your trainer, try the Expresso machine, a virtual cycling trainer.

Choose your journey and the pace that suits your fitness level! I enjoyed the Redwood Dash this morning. I can almost smell the damp forest floor
and feel the cool air while I cycle through the towering trees!

Like Chalid said, cardio is good for your circulation and heart. It can help burn calories, too.

Cheering Up Mia!

Juan is helping Mia M. with her exercise routine. Mia showed me band aids on two fingers from pricking and measuring her blood sugar. She said, "You are cheering me up this morning, because I sure don't like pricking my fingers!" A good reason to stick with the BALANCE program!

GO Sharon!

Sharon W. working out this morning with personal trainer, Juan.

Sharon tells us that her blood sugar in the morning typically reads 125. Today, it was 113!
She attributes the change from eliminating sugary root vegetables from her diet, like carrots and potatoes, and substituting quinoa grains and green vegetables, instead.

Congratulations, Sharon! =)

Recommended Reading and Cookbooks

Hi BALANCE Participants,

There are a few books that may be helpful to you all as you go through this process.

The Schwarzbein Principle and The Schwarzbein Principle Cookbook by Dr. Diana Schwarzbein, MD, are 2 great books written by an endocrinologist from California whose specialty is diabetes. The recipes in her cookbook are delicious and easy to make!

Real Food by Nina Planck - a great book for understanding why we need whole and real food in our diet.

The South Beach Diet written by a cardiologist Dr. Arthur Agatston, this book has good recipes and offers explanation about why we need to modify carbohydrates. You will understand the glycemic index and how it can help guide your food choices after reading this. You don't specifically have to follow the diet, however, you may enjoy the information offered and the good principles laid out in the book.

Easy Breakfast

Here is another idea for a BALANCE breakfast, super easy! Scramble up 2 or 3 eggs, serve with slices of 1/2 or a whole avocado. Avocado is a form of healthy fat, which is very filling. It is mono unsaturated fat similar to olive oil. It stabilizes blood sugar and for diabetics, helps your tissues use blood sugar more easily!

Hot sauce spices it up and speeds up your metabolism for burning fat. We also like Herbamare, a wonderful celtic sea salt and herb mix!

Throw out your cereal and start eating a hot breakfast every day!

My First Personal Training Session

I had my first personal training session for the program on 11/5/08 at 7 AM at the Silver Spring-Layhill center. My trainer was Xavier. He was patient and respectful. As we moved through the equipment he demonstrated the proper use of the machine and explained the muscles that would be used. He counted my reps and chatted with me. I survived!

Start of a New Day!

I am starting my Balance this week. I am nervous about how this will work for me. I want this to work so that I have a better, heathler life. But I am extremely nervous that I will fail. I know I can lose the weight. I have before. I just feel with the Diabetes it is just a way larger climb than I have ever done. Will I be able to succeed? It is frustrating when my levels are off day to day, work out to work out. Sometimes I can't peg why my numbers are so off. Other days I have no idea why I am in the 400's or the 30's. I hate the constant flux. I hate the constant pricking of my fingers and needles. How many thousands of needles will I use in my life time? My son says that his dream in life is to find a cure for Diabetes. Only if all our dreams could come true. I want to live a healthy life so that my kids don't worry about me. I CAN DO THIS!

A BALANCE Breakfast

Veggie Scramble with Salsa

Two Slices Turkey Bacon
Fresh Berry Garnish

Veggie Scramble Recipe:

• 1 tsp chopped onion
• 2 TBL chopped green pepper
• 4 cherry or grape tomatoes halved
• 2 eggs
• 1 tsp water
• desired seasonings: pepper, sea salt, hot pepper sauce, etc...
• 2 TBL medium or hot salsa (optional)
• 1 tsp olive oil for cooking the veggies and eggs

Saute onion and green pepper on medium heat until soft, place tomatoes face down on skillet, warm. Scramble eggs in bowl, add a tsp of water, and seasonings. Add to other ingredients in warm skillet. Serve with salsa drizzled on top, turkey bacon and fresh berries as a garnish!


Beverage Ideas: herbal tea (iced or hot), mineral water with lemon or lime, hot tea with lemon, hot water with lemon, coffee (preferably decaf or half caf/half decaf)


Cooking Tip: Chop extra onion and green pepper the night before when you are making dinner (let's say you need these ingredients for your salad or entree). Save in the refrigerator in an airtight container. That will give you a headstart and cut down on the steps to make the veggie scramble the next morning.

Launch of First American BALANCE Trial!

Saturday, November 1 was the official launch of BALANCE trial. We got a chance to meet each other and talk about the basics of the program. Each participant is now meeting with Alana and Chalid, to go over their goals and to get individualized instruction!