The Feel-Good Diet (article)

good for SLEEP:
Dream Foods:
Some foods, such as cherries, naturally contain melatonin, a hormone your brain releases before sleep. Foods with tryptophan (such as turkey) can induce drowsiness as this tryptophan. And calcicum helps the body use tryptophan, so there's something to drinking a cup of warm milk (which contains both tryptophan and calcium) before bed or to help with a bout of insomia. Eating some carbs such as a few crackers along with it may be the best bedtime snack. Carbs cause the body release insulin, which in turn make trypotphan more available to the brain.

by Laurel Vukovic
http://www.amazingwellnessmag.com/

Creating a Winning Eating Plan from the "Sports Nutrition Guidebook"

1) Eat three kinds of food at meals. The more diffeent types of foods you eat, the more different types of vitimins, minerals and other nutrients you consume. Instead of eating a repetitive menu with the same 10 to 15 foods each week, target 35 different types of foods per week. Do this by eating not just Bran Flakes topped with banana for breakfast, but many different brands of cereal toped with a variety of differentfruits; no just a turkey sandwich for lunch, but different types of breads and sandwich filling; not just spiniach in the salad, but lots of different colorful vegetables.

Creating a Winning Eating Plan from the "Sports Nutrition Guidebook"

Continued:

3) Think moderation. Enjoy a foundation of healthful foods, but don't deprive yourself of enjoyable foods. Raterthan categorize a food as eing good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and about 10 percent foods with fewer nutritional merits. If desiredyou just need to balance them with healitere choices during the day. Also compensating a greasy sausage and biscuit with breakfast by selecting a low-fat turkey sandwich for lunch and grilled fish for dinner.

from: Nancy Clark's Sports Nutrition Guideook

Creating a Winning Eating Plan from the "Sports Nutrition Guidebook"

Continued:

2) Choose foods in their natural state. Choose oranges instead of orange juice, bananas rather than commercial energy bars, whole-wheat bread rather than white bread, baked potatoes rather than French fries. Foods in their natual state have more nutritional value and less sodium, trans fat, and ther health-eroding ingredients.

~Nancy Clark's Sports Nutritional Guidebook

7 Ways to Save Your Bones (article)

Healthy, Well & Wise
7 Ways to Save Your Bones
If you're over 30, your skeleton's already rebelling, tossing out bone faster than you can replace it. Doctors deliberate over when to begin osteoporosis treatments, but your best bet is to get serious about diet and exercise. Bone up on how to hang onto your main frame with these tips. Plus, test your supplement IQ...
click tinyrul to read more or copy & paste into your web browser.

http://tinyurl.com/yhl58rt

SEPTA

So SEPTA is on strike again! Are you able to get to the places you need to? Can you get your workout on?

Tuesdays class!

Tuesdays class @ 5:30-6:45 @ Ballys is PowerFlex a strength class that works the whole body. Then following @ 6:30-7:15pm (sometimes a little longer :p) Cycling a cardio class that builds endurance and speed. No impact on the joints, to get the heart rate up & get the Team motivation, this class is perfect. Come join us! all are welcome! Don't forget to sign in at the front desk!