"If you can't sleep, then get up and do something instead of lying there worrying. It's the worry that gets you, not the lack of sleep." 
Dale Carnegie

New Clients, Birthdays, and Anniversaries

Welcome:
Susan Evers
Doreen Compton
Laura Maupin
Becky Trask
Heather DeLaCerda
Robbie Pratt
Alayna Jordon

Welcome Back:
Nicol Chandler

Happy Birthday!
Angie Stiles
Cindy Krapff
Eric Bell
Gwen Gibbs
Marguerite Overton

Happy Anniversary!
Annette Charles
Kaitlin Charles
Clare Frost
Brian Frost
Gwen Gibbs
Sam D'Arc

Did You Know?

Our personal trainer, Nate Spangler use to own and race a competitive cycling team when he lived in Arizona.

Coffee Rough on the Stomach?

(NewsUSA) - For millions of Americans, mornings just aren't the same without a cup of joe. In fact, coffee ranks as one of the most popular drinks in the United States, with Americans drinking more than 300 million cups of it every day, according to the Specialty Coffee Association of America.
But for some people, a little cup of java can mean a big problem for their stomachs. Natural levels of acid in coffee, as well as impurities and resins, may wreak havoc on the digestive tract.

According to the online coffee buying guide Coffeereview.com, bright, acidy roasts are some of the most frequently offered brews by manufacturers, For years, consumers looking for a smooth, low-acid coffee have been largely overlooked.
But with the incredible demand for coffee and the growing popularity of specialty brews, more low-acid and acid-free roasts are now appearing on store shelves as well as for sale online. Some companies, such as Tucson, Ariz.-based Tyler's Coffee, sell only acid-free roasts.
Tyler Ornstein, chief executive officer of Tyler's Coffee, says that his company's trick to brewing a coffee that's devoid of acid is a computerized "Z-roasting" process that optimizes the time a roast's coffee beans are cooked. The result, Ornstein says, is a balanced, fully caffeinated coffee that does not possess the high levels of acid that can result from over-roasting.
Whatever the manufacturing process, low-acid and acid-free coffees may bring hope to consumers who love the drink but hate the indigestion that sometimes follows.

"Our customers with sensitive stomachs are relieved to learn that they can still continue enjoying a great cup of coffee whenever they want," Ornstein says.
For more information about Tyler's Coffee, visit www.tylerscoffees.com

Latest News on OMEGA-3?

It seems as though more and more people are spreading the news about OMEGA-3 fatty acids role in optimal health.  Research on OMEGA-3 fatty acids actually began in the 1930s and evidence has proven that certain
essential fatty acids (EFAs) are required for normal human fetal and neonatal development.

OMEGA-3 is the name for three polyunsaturated fatty acids:  docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are extracted from fish and often called fish oil, and alpha linolenic acid (ALA) is extracted from plants such as rapeseeds, flaxseeds and walnuts.  The human body can not create these acids alone; therefore, we must eat or drink them.

Recent studies are increasingly showing that these fatty acids are important in the fight for both mental and physical health.  These acids may prevent disease such as Alzheimer, heart disease and rheumatism.  This year evidence from Oxford University supports the role for OMEGA-3 EFAs in ADHD, dyslexia, developmental coordination disorder (DCD), and autism.  Results from controlled treatment trials have shown that dietary supplementation with OMEGA-3 appears to alleviate ADHA-related symptoms in at least some children.  In addition, one 2006 study has shown that OMEGA-3 deficiencies increase both aggressive and depressive behaviors, leading to the conclusion that optimal intakes of OMEGA-3 fatty acids during early development and adulthood shows considerable promise in preventing aggression and hostility.

OMEGA-3 can be consumed as a supplement or included in your daily diet.  If you are looking for foods rich in OMEGA-3 you should eat oily fish such as mackerel, herring and salmon.  Farmed fish, however, are only rich in OMEGA-3 if the fatty acids are added to their food.

For more information on OMEGA-3 fatty acids visit www.omega-3.se/en/ or ask your doctor.

Our Other Locations
Eagle
Brian Mitchell, Owner/Manager
420 E. State Street
Suite 125
939-6283
www.eagleft.com

Southeast Boise
Jody Mickelsen, Owner/Manger
3132 S. Bown Way
336-8348
www.ftboise.com

An outstanding job and CONGRATULATIONS goes to our trainer, Jeannie Zingg, who recently won both the Masters and the Overall categories at the Golds Gym Treasure Valley Classic figure competion, as well as both the Masters and the Tall categories at the Northwest Natural (NGA) figure competion.  We are proud of you Jeannie!

Fitness Together is ON FIRE!  We would like to welcome Josh Adams, who will soon be a wonderful addition to our training staff.  Josh is a former Eastern Oregon University baseball pitcher and baseball camp instructor, as well as a former Student Athletic Trainer for the University of Washington.  He currently spends his time training as a triathelete while finishing up his Exercise Science major and Boise State University.  Welcome Aboard Josh!     

This year's cardio club "New Year's Dash," which started at the first of the year, has finally come to an end.  Everyone who participated did an excellent job and the final results are:  Joann Davison took first place.  Second Place: Karen Wubben and Third Place: Patty Archibald.  Thanks to all that participated and Congratulations to our winners.  Of course, all of you are winners for the strides taken toward improving your health. 

Americans spend $50 billion a year on an impossible ideal of thinness and beauty that is virtually unattainable to the vast majority of the population.  One out of every three adults in America is now considered overweight.  Statistics like this explain why Americans are obsessed with devices and diets, potions and powders, supplements and artificial sweeteners.  There are roughly 65 million Americans dieting at any one time.  The Center For Disease Control is sounding an alarm.  It says Americans are now fatter than they have ever been; the heaviest since the government starting keeping records.  Despite billions of dollars spent on diet aides, America's waistline keeps growing.  All of these have done little to nourish what is really important – one's self esteem.The solution to being overweight seems simple: eat less and exercise more.  Clearly, as stated above, it's not that easy.  Diets in America are failing.  In fact, there are several indications that relying on external control is quite problematic.  The human body has evolved with numerous powerful mechanisms to protect against starvation.  These are not inactivated by a voluntary decision to diet.  Diets intensify dieters' strong feelings about food, with food becoming their tempting enemy.  There is a correlation between dieting and binge eating, anecdotal evidence suggests that years of alternating between deprivation and guilt-laden eating contributes to the development of binge eating.  These factors are finally receiving due credit for their roles in determining body shape and size.

OUT WITH THE OLD:
The traditional paradigm defines fatness as deviance, a problem to be corrected.  This model considers the problem is one of weakness, laziness, and gluttony.  The medical model emphasizes reliance on external control exerted by diet plans, exercise prescriptions and other authoritative guidance.

 IN WITH THE NEW:
A new generation of researchers, physicians and health-promotion specialists are diligently working to change this by promoting what they call the new weight paradigm.  According to the new model, it's all about lifestyle.  The new weight paradigm focuses on things other than strictly weight loss: healthy eating, regular exercise, positive self-esteem and self-acceptance.  In conflict with the traditional thought on weight, the success of the new weight paradigm lies in the ability to balance and nurture all aspects of one's life: the emotional, mental and spiritual, as well as the physical.WHAT SHOULD YOU DO?
Consider all the different facets of your life.  Dropping a dress or pants size will mean little if constant fatigue from restricting calories leaves you unable to play with your children.  Unhealthy eating habits caused by pressures to be thing can result in low self-esteem and constantly comparing yourself to some "ideal" standard offers little more than a lifetime of dissatisfaction and frustration.  It is unlikely that in today's society, the new weight paradigm will gain accelerated acceptance.  However, the choice to be healthy and happy by selecting self-acceptance rather than an enforced ideal is yours and yours alone.
Information taken from: American Council on Exercise www.ace.org and Nutrition Today www.findarticles.com

…and fueling your exercise regime.

There are many factors that contribute to a poor immune system in the winter months.  Indoor training, proximity to others, fewer daylight hours and poor nutrition all have an immunosuppressive effect on the body and will compromise your ability to fight infection. 

Focusing on food for a healthy immune system can increase overall good health and nutrition.  Foods that build your immune system are rich in vitamins, minerals, trace elements and omega-3 fatty acids.  These foods can improve your energy levels and decrease the number of colds and other bugs that you get every year.  It is not always possible to eat the right foods in the right combination.  For example; you may get enough Vitamin C from your daily cup of orange juice, but if you don't have enough calcium and magnesium in your diet, then your cells cannot efficiently absorb the Vitamin C.  It may be a good idea to research good supplements to ensure that you're getting the right amount of each essential vitamin to help your immune system in the battle against sickness.

Patsy Hamilton is a 20-year healthcare professional who writes for the Immune System Booster Guide and she has some tips for incorporating vitamin-rich foods into your diet: 

Selenium is an essential trace mineral that may not be included in your daily multi-vitamin, but very important to human health.  This mineral is important to human health by being essential to proper immune system function, as well as numerous metabolic pathways.  Chicken and broccoli are good sources of selenium.  Broccoli also contains other vitamin and minerals, including Vitamin C, calcium and magnesium.  Other foods that include Vitamin C, calcium and magnesium are crabmeat, lobster and oysters.  These foods are often referred to as "super foods" by dieticians and nutritionists because they contain numerous vitamins and minerals, plus a healthy amount of omega-3 fatty acids.

Try to consume antioxidant-rich carbohydrates found in fruits and vegetables, complex starches, and lean proteins for the amino acids necessary for antibody production.  Eat these foods together, three to four times a day, for consistent energy.  If you let your blood sugar get low, you'll run yourself down; Hamilton suggests having snack before training and a balanced recovery meal shortly after your strenuous activity.

Include whole cereals, multi-grain and seeded breads, beans, lentils, brown rice and whole wheat pastas in your meals.  Research indicates that carbohydrates that are consumed after a long day may protect immune functioning.

Hamilton suggests including some of these foods into your weekly diet by eating salmon, tuna and/or other seafood three to four times a week, chicken three times a week, and a variety of fruits and vegetables including broccoli and mushrooms whenever possible.  To learn more about Hamilton's suggestions, please visit www.immune-system-booster-guide.com.

Studying Exceptionally Long-Lived FamiliesPeople who live in good health for 100 years and longer aren't just lucky.  Researchers have found that those who live an exceptionally long and healthy life often have company… in their very own families.  Scientists are now aiming to better understand the genes, lifestyle or other factors that make these people so unique.  Hopefully, we can all benefit from their findings.

 Recent studies have revealed that, as a group, people who lived to be 100 years or more (centenarians) were healthier at younger ages than their peers.  The findings suggest that unique "protective" factors against disease and disability may have been at work throughout their lives, not just at very old ages.  If the factors that lead to exceptional survival begin working much earlier in life, and if they could be found, they might point the way toward interventions to lengthen healthy lives.  So what exactly is it that protects these people and contributes to their extraordinary survival? Genetics may play a role.  Studies of very old people and their families in specific populations—such as those in Iceland and Okinawa, and in Ashkenazi Jewish, Mormon and Amish communities—have shown that exceptionally long life runs in families.  Other studies show that centenarians' siblings have a mortality risk at any age throughout their adult life of about half that of the general population.  Centenarians' children tend to be healthier than their peers, too.  They have lower mortality rates from cancer and heart disease, and fewer age-related diseases such as heart disease, hypertension, diabetes and stroke.More specific findings support the idea that genes contribute to exceptional survival.  For example, one form of a gene called apolipoprotein E seems to be associated with longer life, while another form has been linked to an increased risk of heart disease, stroke and Alzheimer's disease.While genes likely play a role in exceptional survival, non-genetic factors that tend to run in families, such as lifestyles, can also contribute.  For example, a family's eating and exercise habits, smoking habits and other factors have an effect on how long family members live.

NIH's National Institute on Aging (NIA) is funding a variety of studies to better understand the factors that lead to exceptional longevity.  A major research effort called the Longevity Consortium was begun by NIA in late 2000.  It brings together leading scientists from more than 30 institutions to exchange ideas about longevity research and develop new collaborations.  Some members are trying to identifying longevity-related genes and pathways in animal models.  Others continue to study special populations of people in the search for genes associated with longevity.Another ongoing study, the Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE), aims to understand the effects of eating fewer calories over time.  Several animal studies have shown that restricting calories can extend the average life span of some laboratory animals and delay age-related problems.  Whether a similar effect holds true in people remains to be seen.  This study is still in an early phase.

Given family patterns of long life and good health, NIA has begun a major study to collect information on long-lived families.  Winifred K. Rossi, deputy director of NIA's Geriatrics and Clinical Gerontology Program, said, "We want to learn why these exceptional families age so well." Rossi is the program official for NIA's new five-year, $18 million effort to learn more about the factors that contribute to a long, healthy life.  It's called the Long Life Family Study (LLFS), and it's now recruiting families to participate.  Usually, studies look at health problems.  The LLFS is unique, Rossi said, because by following exceptional families over time, the researchers are focusing on what protects against disease and disability.

"We want to understand more about their health, lifestyle and their genes," Rossi explained.  "Right now we don't understand all of the things that contribute to healthy longevity in these unique families.  We hope that the LLFS will identify factors that can help other people live as healthy as possible as long as possible."

After you sign up, someone from the study will call you and ask for more information about your family.  Calls may be followed by home visits, where researchers take physical measurements and blood for analysis.

"The more families we get, the better the chance we can find robust results," Rossi emphasized.  "We want to enroll as many families with long-lived members as possible."
http://newsinhealth.nih.gov/2006/October/docs/01features_01.htm

No Calories… Sweet!

Artificial sweeteners can help older consumers cut down on calories and control weight, help to manage chronic conditions such as diabetes, and potentially prevent dental cavities, according to the American Dietetic Association (ADA).

To date, five artificial sweeteners are approved by the Food and Drug Administration:

• Aspartame

• Saccharin

• acesulfame-K

• neotame

• sucralose

  The agency regulates artificial sweeteners as food additives, which must be approved as safe before they can be marketed.

  The FDA's Office of Food Additive Safety in the FDA's Center for Food Safety and Applied Nutrition (CFSAN) conducts various types of safety studies and evaluates a sweetener's composition, properties, and how much of the substance is likely to be consumed.

  For each of the approved sweeteners, the typical amount used by U.S. consumers is well within designated "acceptable daily intake (ADI)" levels, or levels that can be consumed safely every day over a lifetime. Here's a detailed look at each of the sweeteners.

  Aspartame

  Aspartame is 200 times sweeter than sugar. It has a caloric value similar to sugar, but the amounts used are small enough to consider aspartame essentially free of calories. Brand names include NutraSweet and Equal. Aspartame was first approved by the FDA in 1981 as a tabletop sweetener, and for use in gum, breakfast cereal, and other dry products. FDA expanded the use of aspartame to use in sodas in 1983 and then to use as a general-purpose sweetener in all foods and drinks in 1996.

  Before approval, the FDA reviewed numerous studies showing that aspartame did not cause cancer or other adverse effects in laboratory animals. FDA's review included three studies in which rats were fed aspartame in proportions more than 100 times higher than humans would likely consume.

  In the mid-1990s, a researcher raised concerns that a rise in brain cancer incidence in the United States was linked to aspartame use. According to FDA experts, there is no scientific evidence supporting a link between aspartame and any type of cancer. The National Toxicology Program, part of the U.S. Department of Health and Human Services, conducted aspartame studies in mice and found no cancer link.

  In 2005, the European Ramazzini Foundation (ERF) published new findings of a long-term feeding study on aspartame in rats. ERF scientists concluded that aspartame causes leukemia and lymphoma and that current uses of aspartame should be reevaluated. After reviewing the study data, however, the European Food Safety Authority (EFSA) released a statement in May 2006 that said the ERF's conclusion was not supported by the data. After learning of the ERF study results, the FDA/CFSAN requested the study. CFSAN reported that at this time, their position that aspartame is safe is based on the large body of information previously reviewed. Their conclusions are based on a detailed review of more than 100 toxicological and clinical studies on safety.

  After it is swallowed, aspartame is converted in the body to methanol and two amino acids--aspartic acid and phenylalanine. These substances are produced in much greater amounts by other common foods.

  Because of the phenylalanine component, aspartame does carry a risk for people with the rare genetic disorder phenylketonuria. (Phenylketonuria (PKU) is a rare genetic disorder in which an amino acid is not properly metabolized and can cause severe mental retardation if not treated.) People who have this disorder should avoid or restrict aspartame use because of their body's difficulty in metabolizing phenylalanine. Its use can cause phenylalanine to build up in the blood at higher levels than normal. The aspartame regulation requires that a statement be placed on the label of all products containing aspartame specifically to alert people with PKU of the presence of phenylalanine.

  Saccharin

  Saccharin is 200 to 700 times sweeter than sugar and has no calories. Brand names include Sweet'N Low, Sweet Twin, and Necta Sweet. Saccharin is used in tabletop sweeteners, baked goods, soft drinks, jams, and chewing gum.

  Saccharin was discovered in 1879 and was considered Generally Recognized As Safe (GRAS) until 1972, when its safety was questioned, and it was removed from the GRAS list by the FDA. By definition in the law, a GRAS substance has a long history of safe use in foods, or is determined to be safe based on proven science. But if new evidence suggests that a GRAS substance may no longer be safe, the FDA can prohibit its use or require further safety studies.

  In 1977, the FDA proposed a ban on saccharin because of concerns about rats that developed bladder cancer after receiving high doses of saccharin. In response, Congress passed the Saccharin Study and Labeling Act. This legislation put a moratorium on the ban while more safety studies were under way. Also, foods containing saccharin were required to carry a label warning that the sweetener could be a health hazard and that it was found to cause cancer in laboratory animals. Saccharin has been the subject of more than 30 studies in humans.

  According to the National Cancer Institute, further studies showed that saccharin did not cause cancer in humans, and that the bladder tumors in rats were related to a mechanism that is not relevant for humans.

  In 2000, the National Toxicology Program determined that saccharin should no longer be listed as a potential cancer-causing agent. Federal legislation followed in 2001, removing the requirement for the saccharin warning label.

  Sweetener or Sugar? A Quick Look
  Sweetener	Comparison to Sugar	Brand Name	Calories
  Aspartame	200 times sweeter	NutraSweet Equal	Nearly 0
  Saccharin	200-700 times sweeter	Sweet'N Low Sweet Twin Necta Sweet	0
  Acesulfame-K	200 times sweeter	Sunett Sweet One	0
  Neotame	7,000 to 13,000 times sweeter	Neotame	0
  Sucralose	600 times sweeter	Splenda	0

  Acesulfame-K (potassium)

  Acesulfame-K is 200 times sweeter than sugar, with zero calories. Brand names include Sunett and Sweet One. Acesulfame-K was first approved by the FDA in 1988 for specific uses, including as a tabletop sweetener. The FDA approved the sweetener in 1998 for use in beverages. In December 2003, it was approved for general use in foods, but not in meat or poultry. Acesulfame-K can be found in baked goods, frozen desserts, candies, beverages, cough drops, and breath mints.

  The FDA and the Food and Agriculture Organization/World Health Organization (FAO/WHO) Joint Expert Committee on Food Additives have evaluated the sweetener's safety. More than 90 studies support the safety of acesulfame-K.

  Neotame

  Neotame is 7,000 to 13,000 times sweeter than sugar, depending on how it is used in food. It has no calories. The FDA approved neotame in 2002 as a general-purpose sweetener in a wide variety of food products other than meat or poultry. It has been approved for use in baked goods, soft drinks, chewing gum, frosting, frozen desserts, jams, jellies, gelatins, puddings, processed fruit and fruit juices, toppings, and syrups.

  FDA reports that neotame is structurally similar to aspartame. However, the potential release of phenylalanine from neotame is so limited that a warning for patients with PKU is not necessary.

  The FDA reviewed data from more than 100 animal and human studies on neotame. These studies evaluated cancer-causing, reproductive, and neurological effects. Based on a thorough evaluation of the data, CFSAN concluded that there are no adverse effects when neotame is ingested at levels that are used in foods.

  Sucralose

  Sucralose is 600 times sweeter than sugar on average and has no calories. Although sucralose is made from table sugar, it adds no calories because it is not digested in the body. The brand name is Splenda. After reviewing more than 110 animal and human studies, the FDA approved sucralose in 1998 for use in 15 food categories, including as a tabletop sweetener and for use in products such as beverages, chewing gum, frozen desserts, fruit juices, and gelatins. In 1999, the FDA allowed sucralose as a general-purpose sweetener in all foods.

  Source: FDA Consumer July /August 2006

  http://www.fda.gov/cdrh/maturityhealthmatters/issue4.html#6