IT'S RAINING!!

Finally in Southern California we have rain and snow in the mountains. No outdoor classes today. 

SUGAR...Did you know???

Did you know...

An average 8 oz soda will have somewhere between 27 to 30 grams of sugar.

Even something as healthy as a fruit smoothie from a juice bar can contain
up to 105 grams of sugar in a 20 oz serving! That is 20 tsp of just sugar.

 

This is because most of those places actually use sugar and "fruit" syrups to flavor their smoothies. You can make your own smoothies with less sugar. 

Falls--did you know??

Did you know??? According to the Centers for Disease Control, one in three adults aged 65 and older falls each year. Seniors are hospitalized 5 times more often for fall-related injuries than for any other type of injury.  Time to change that statistic!

EXERCISE AND COLON CANCER

A study published online in the February 10 issue of the British Journal of Cancer (2009; 100, 611–16) has determined that regular exercisers are 24% less likely to develop colon cancer than those who exercise the least.

OSTEOPOROSIS AND WATER EXERCISE

Osteoporosis, a degenerative disease commonly referred to as adult  bone loss, is associated with 1.5 million bone fractures (generally  of the hip, spine or wrist) each year. Previously it was believed  that only specific land-based, weight bearing activities could  counteract bone loss, however research indicates that shallow water aquatic exercise is a viable method for building and  maintaining bone mass.  It appears that in spite of the reduction in body mass that occurs in shallow water exercise  programs, the viscosity of the water offers adequate resistance to produce positive results.  So in addition to walking, stair climbing and weight training, vertical water exercise can be  beneficial in maintaining both strong muscular and skeletal systems.  Water exercise can also enhance balance,  
coordination, posture and performance skills thus reducing the risk of falls and injury. [References: AEA Aquatic
Fitness Professional  Manual and AEA Aquatic Fitness Research Journal, 2005, Volume 2, Number  1]

BOTH WATER AND LAND-BASED REHAB SAME AFTER KNEE REPLACEMENT SURGERY

A short-term, clinically pragmatic program of either land-based or water-based rehabilitation delivered in the early phase after Total Knee Replacement was associated with comparable outcomes at the end of the program and up to 26 weeks postsurgery.

(Harmer AR, Naylor JM, Crosbie J, Russell T. Land-based versus water-based rehabilitation following total knee replacement: a randomized, single-blind trial. Arthritis and Rheumatism 2009 Feb 15;61(2):184-191.)

DRINK TEA!

More Reasons to include Tea in your daily diet:

• Like fruits and vegetables, brewed teas contain natural antioxidants called flavonoids. Research suggests that antioxidants help the body protect itself from the harmful effects of “free radicals” which are molecules that can damage cells.
• The American Dietetic Association included black and green tea as functional foods that possibly reduce the risk of coronary heart disease, as well as gastric, esophageal andskin cancers. Analyses of research showed that drinking three cups of tea daily reduced the risk for cardiovascular disease death or heart attack by about 10-12%.
• Theanine, a unique amino acid found in tea, activates specific cells involved in the “first line of defense” cells of the immune system, which may reduce the risk of viral and bacterial infections suggesting that regular tea consumption may help support the body’s immune system. It also seems to help relax the mind allowing one to focus on the task at hand.