Do you ever feel like you are living your life on auto pilot, watching the world go by while craving for something more?  Sadly, it's common in our society to live our lives this way - going to work everyday, doing the same routine, never changing anything up - and then wonder why we're unhappy and oftentimes unhealthy.  Along with exercise, healthy eating and stress management, another key element to our happiness and our health is getting time away. 

Even though I love my work and have a lot of variety in my days with teaching various classes and training different clients, I can never believe how important it is to our soul and well-being to make sure we step out of our daily routine once in awhile. 

Lisa Brisse & State of the Heart Fitness

For more from Lisa about her trip, check out her blog at www.stateoftheheartfitness.com/blog

Question 1: Which is healthier for you, olive oil or canola oil?
Everyone knows that olive oil is good for your heart, yet surprisingly, it's actually the omega-3 loaded oils, such as canola, walnut, flaxseed, and fish oils, that have been proven in scientific studies to save lives. Olive oil is better than butter, for sure, but canola oil is even better.

Question 2: What is the best dietary advice for your heart: eat less fat, eat more fiber, or eat more fish?
In a large British trial, eating less fat, more fiber, and more fish were compared. Eating less fat and more fiber had no effect on mortality, but eating more fish reduced deaths by about 30 percent, mostly because it reduced heart disease. Eating more fish and other omega-3 rich foods is the best dietary advice for your heart.

Question 3: How much more would you weigh in five years if you ate one more 100-calorie cookie every day?
One additional 100-calorie cookie per day is almost one added pound per month. In five years, you would add 50 pounds just by eating an extra cookie every day.

Question 4: Which contains more sodium, a portion of cornflakes or a portion of potato chips?
One ounce of cornflakes contains more than 200 milligrams of sodium, even before you add milk. Potato chips generally vary between 120 and 180 milligrams of sodium per ounce. Most of the high blood pressure generating sodium in our diet is hidden in processed foods we never think of as salty. Canned food and soups are especially loaded with sodium.

Question 5: Who benefits more from exercise, a middle-aged person or an elderly person?
In the Honolulu Heart study, middle-aged men had 17 percent less heart disease if they walked 30 minutes daily, but elderly men had 50 percent less heart disease. The older we get, the more we need to exercise.

Question 6: Is happiness life-saving?
Stress is unhealthy. Sudden deaths triple in the year after a spouse's passing. Mondays and earthquakes both double the incidence of heart attacks. Just as stress, anger, and social isolation accelerate heart disease, joy and mirth can impede its attack. The bottom line here is that the head is connected to the heart in more ways than one. Enjoying life is a great way to keep your ticker strong and healthy.

Adapted from THE PRITIKIN EDGE by Robert A. Vogel and Paul Tager Lehr. Copyright (c) 2008 by Dr. Robert Vogel and The Pritikin Organization, LLC.
Reprinted by permission of Simon & Schuster, Inc. www.pritikin.com

So often we think we know how to eat properly, but in a way, that's like saying you know how to optimize the performance of your car just because you know how to put gas in it.  Most people don't realize the extreme importance of eating and drinking properly before, during, and after exercise to ensure healthy function of your body.  If anyone has ever felt queasy or passed out during or after a workout, you know how what I mean. Exercise is most rewarding when you feel good!

So here is a guideline on the best way to eat & drink before, during, and after your workout:

Pre-Exercise:
Food:  Pre-exercise meals should be composed of carbohydrates (e.g. whole grains, pasta, rice, potatoes, vegetables, fruit), moderate protein (e.g. chicken, tofu, fish) and some fat (e.g. olive oil) and consumed 3-4 hours before exercise.  The closer to exercise time, the smaller the meal (or snack) should be, such as having an energy bar.
Fluids:  Drink water at least 2-3 hours before your exercise session. 

During Exercise:
Food:  If your exercise is less than 60 minutes and you've eaten within 3-4 hours, a lightly flavored electrolyte drink may be sufficient.  However, if you've neglected to eat, then consider consuming some carbohydrate during exercise to maintain energy and focus.  If working out longer than 60 minutes, then consuming a sports drink (or taking some Gu or a Power Gel) equivalent of about 15g/8oz every 15-30 minutes is necessary. 
Fluids & Electrolytes:  Fluid replacement should be according to sweat rate which varies with environmental factors such as heat & humidity, along with exercise intensity and duration.  A good way to see if you've consumed enough water is to weigh yourself before your workout and then after.  If you've hydrated properly, your weight should be the same!  If it's less, you're dehydrated!

Post-Exercise: 
Food:  The window of optimal muscle recovery ranges from 30 minutes to 4 hours post-exercise.  The earlier you ingest protein and carbohydrate after exercise, the more effectively your energy stores will be replenished and new muscle proteins are synthesized. Consume carbohydrates within about 30 minutes of your workout.  Adding a protein will support muscle repair and growth.  Research suggests about 10-20 grams of protein should be consumed, especially after resistance exercise, but also should be consumed as small meals or snacks throughout the day. 

Fluids & Electrolytes:  Replacing lost fluids and electrolytes (about 20 oz for every lb of body weight lost) are important for recovery.  Consuming rehydration beverages afterwards along with eating some salty food will optimize fluid and electrolyte replacement. 

Take care of yourself! For more specifics, call us for help!

Adapted from an article by Jacqueline Berning, Melinda Manore, and  Nanna L. Meyer, all registered dietitians (Phd, RD, CSSD)

Summer's Here!  You Can Still Join!

Special 8-week Summer Program
BASIC TRAINING ON THE BEACH!

June 21st - August 11th
Tuesday & Thursday mornings
6:30am - 7:30am
Drop-in Fee:  $25 OR we'll pro-rate
for the remainder of the program

NOT SURE?
COME TRY A CLASS FOR FREE!

Email or Call to SIGN UP at 310.899.4046!

Walker?  Jogger?  Runner?
Come Join the Next
HEARTRUNNERS
6-Week Program
When:  Saturdays, 9:45am-10:45am
Starts: Saturday, July 9th
Cost: $150 New Members; $130 Returnees
Email or Call to SIGN UP at 310.899.4046!

Come Howl at the Moon with Us on Our Next

FULL MOON HIKE

Los Liones Trail
Friday, July 15th

Meets: 1st parking lot on right of Los Liones road
Time: 7:45pm - 9:30pm
Suggested Donation: $10

Bring a flashlight & a friend!
Email or Call to SIGN UP at 310.899.4046!

Enjoy the Summer Evening with a
WALKING BEACH MEDITATION
Wednesday, July 27th  

Time:  6:45pm-7:30pm
Meets: At the grass square on the
beach side of the Loews
Suggested Donation:  $10

Email or Call to SIGN UP at 310.899.4046

Call 310.899.4046 or E-mail
to sign up for any of our activities!

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State of the Heart Fitness, P.O. Box 7013 Santa Monica, CA 90406
T: (310) 842-5657     info@stateoftheheartfitness.com      www.stateoftheheartfitness.com

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