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Autumn 2012

In Good Health Sponsored by Koko FitClub to promote healthy living in our local community.

Building Health from the Inside Out Measuring Health with Body Comp Not into the Gym Scene? Join the Club. Good Nutrition Is a Lifestyle Choice


Editor’s Note

We are thrilled to present the first edition of In Good Health to you and your family as part of our ongoing commitment to increase community awareness related to improving overall health and wellbeing. In Good Health is a quarterly publication focused on actionable steps that you can take to improve you and your family’s overall health & vitality. We live and work in this community, and we know how hectic life can get. With all of the conflicting priorities, it’s especially easy to put your needs last. Fortunately, when you begin making yourself; your overall health, strength and vitality a priority, you’ll be amazed at how quickly everything else begins to fall in line. It is not a destination, but a journey. Chuck and I are committed to providing you with helpful tips from experts as well as great offers from local health and wellness businesses to help you on your trip to health and vitality... Yours in good health,

Tina Howell

Local Editor & Publisher/Owner Koko FitClubs of Central Iowa

Contents:

5 How do you measure health? 6 Increasing LML with Exercise 8 Welcome to the Club 10 Koko’s Measure of Success 12 Health from the Inside out 14 Recovery is Key 15 Take the Koko Challenge 16 Use it or Lose it 17 Your Nutrition Lifestyle 18 Are you truly hungry? 20 New Foods for your Pantry

In Good Health Staff Editor in Chief

Lori Granville

Local Editor/Publisher

Tina Howell

Contributing Editors

Deborah Denova-Baker Michael Wood Brian Hoffer Christine Lawicki Design & Layout:

Matt Fuller Photography:

Kelly Fitzsimmons

Contact Us

3701 EP True PKWY., WDM, IA 50265 Ads & Editorial: (515)556-0597 editor@kokofitclubia.com

In Good Health is published by Koko FitClubs of Central Iowa. Koko is a registered trademark of Koko Fitness LLC. The information in this magazine is provided as a service to the community. It is not substitute for medical advice. Koko FitClubs of Central Iowa is not liable for errors appearing in advertisements beyond the cost of the space occupied by the error. The right is reserved to edit, reject or cut any copy without notice.


The Value of Family Dinner Life is busy with late nights at the office and multiple kids with after school activities ranging from sports to music and everything in between. In the midst of all this hustle and bustle, the simple act of sitting down on a regular basis for a home-cooked meal has become a challenge for many of us. While it’s not imperative that the meal is home-cooked every time,

there are clear benefits of serving meals cooked from whole ingredients. Kids learn that good food prepared fresh tastes delicious. There is so much unhealthy food available to our kids today that it’s imperative as parents for us to teach them how to make smart food choices and family dinner is a great way to start. Check out our quinoa salad recipe in this issue.

In addition to developing healthy eating habits, a recent Colombia University study reported that teens who sit down to family dinner 5 or more times per week were 42% less likely to drink alcohol, 59% less likely to smoke cigarettes and 40% more likely to get A’s and B’s in school. The fact is that kids—especially teens—

need to feel that they are part of a community. Even though they often don’t “like us” when they are in these teen years, they need us and the opportunity to interact and share a meal with family is one of the most basic human rituals that we can provide to our children to give them a sense of belonging.


“Powered by Koko!” 2012 Triathlon Relay Team Jax, Eric, and Cassandra, who came together over a life-time only to prepare in a few short weeks to successfully, compete in one of the world’s premier events for professional and amateur tri-athletes, the 2012 Hy-Vee Triathlon. It’s not your typical roadmap to success. After those few short weeks of training Team Koko delivered a very respectable 2:32.31. When asked to what they owed their success, especially given the abbreviated training effort, the team unanimously credited their commitment to each other, and Advocare Performance Elite Line. “With the help of Advocare products like SPARK ENERGY, MUSCLE FUEL, ARGEN-

INE EXTREME and REHYDRATE for quick hydration and POST WORKOUT RECOVERY, we were all able to train more aggressively.” Congratulations to Jax, Eric, and Cassandra, Powered by Koko, Fueled by Advocare!

Contact Your AdvoCare Distributor: Jacqueline Selix West Des Moines, IA www.advocare.com/120231876 515-402-8280


How do you measure good health?

Think about the last time you went to the doctor for a checkup. What measurements did they take? Weight, blood pressure, pulse. Maybe they drew blood to check cholesterol. The doctor can compare your measurements to standards and advise you on what steps you can take to improve your overall health. They can prescribe medication or put you on a diet and exercise regimen to help get your numbers in check.

What about body composition? Did your doctor ever tell you what percentage of your body is made up of lean muscle tissue versus fat? Probably not, because a good body composition scale is expensive and even for medical offices is difficult to come by. Body Mass Index is often used as a proxy for body composition but since it is just a simple ratio between height and weight which doesn’t account for age, gender or lean muscle level, it can be as misleading as the scale alone as a measure of your well-being.

What is lean muscle level? The body is made up of skin, bone, muscles, connective tissues (ligaments and tendons), fluid…and fat. Lean muscle level (LML) measures the percentage of your body that is not fat.

It should be everyone’s goal without exception to build and maintain lean muscle tissue because it is what drives a healthy metabolism and energy level. It impacts our strength, agility and even our ability to fight disease. It is not an exaggeration to say that lean muscle tissue is the body’s fountain of youth. The higher the Lean Muscle Level (LML), the more calories our bodies will burn. In fact, pound for pound, muscle burns three and half times more calories than fat. Now don’t panic because having more lean muscle tissue does not mean you have to look like a bodybuilder. With regular strength training, you can burn calories, reduce fat and increase lean muscle tissue without getting all bulked up. Because lean muscle takes up less space than fat, you’ll have a sleeker, younger and more fit appearance. Learn more in this issue about how you can increase, measure and protect your lean muscle level.


Build, maintain & protect your lean muscle level. younger appearance. Also, muscle is more metabolically active so you burn calories at a higher rate. So when your lean muscle level is high, you can consume more calories without gaining weight. And if that isn’t good enough, a strenuous workout will not only burn calories during the workout but it will rev up your metabolism and cause your body to burn calories at a faster rate for the rest of the day.

As we age, we naturally lose muscle mass. The average American will lose 40% of lean muscle tissue between the ages of 25 and 65. Besides the obvious changes this makes to our physical appearance, this loss of muscle causes our metabolism to slow down. This is why with absolutely no change to your diet, you suddenly start gaining weight in your 40’s and 50’s. Strength training just 2–3 times per week is all you need to maintain your lean muscle level so that you look and feel years younger. When it comes to looking younger, the secret of strength training is that muscle is denser than fat so it takes up less space in your body and will give you a leaner and

Weight maintenance and a youthful appearance are great but strength training also has profound effects on your overall well being. Who wants to look young but feel old? Strength training will increase your energy and stamina, improve your flexibility and balance and minimize your chances of injury. It helps to maintain bone density and by strengthening your core, it will improve your posture and overall back health.

Benefits of strength training • Trim & Toned Appearance • Increased Strength & Stamina • Revved-up Metabolsim • Improved Flexibility • Fewer Aches, Pains & Injuries • Builds Bone Density


Like strength training, getting better results from cardio exercise means breaking old habits. Pounding away on a treadmill or an elliptical machine for an hour or more is not only boring and inefficient; it can also cause serious repetitive stress injuries and unnecessarily deplete your lean muscle tissue. By contrast, “interval training” has been well-documented in numerous research studies to be more efficient for a variety of reasons. Like strength training, it burns more calories than steady state cardio both while you are doing it and for 24 hours after you are done. And it improves your cardiovascular conditioning much faster than steady state cardio, while protecting and increasing lean muscle level. So what is interval training and how often should you do it? It is an exercise strategy that alternates periods of short intense anaerobic exercise with less-intense recovery periods. A typical HIIT session should last about 15 minutes and not more than 20 minutes. It will start with a warm-up for a couple of minutes followed by alternative periods of high intensity and moderate intensity and ends with a cool down. During the high intensity phases you should be working at 80–85% of your maximum capacity, during moderate phases near 70% and low intensity phases below 60%.

While it is ok to do 15 minutes of HIIT daily, just 3 times per week is enough to deliver great results. Doing more than 20 minutes per day can actually be counter-productive.

abouT TabaTa Tabata is one form of HIIT that was developed by Japanese scientist Dr. Izumi Tabata. His studies demonstrated that HIIT delivered dramatic improvements to both the cardiovascular and muscular systems compared to regular steady-rate routines. Tabata deploys a 2:1 work to rest ratio with 20 seconds of high intensity with 10 seconds of rest. Michael Wood, CSCS, Chief Fitness Officer of Koko FitClub LLC is widely recognized as one the nation’s top fitness experts. Discover his personally designed fitness programs at a Koko FitClub near you and read more from Michael on his award winning blog at: michaelwoodspg.blogspot.com


Welcome to the Club If you are one of those people who hates the idea of going to the gym, welcome to the club. You can tell the moment you walk into a Koko FitClub that it is different. The spa-like setting is a dead giveaway. It doesn’t look or smell like a gym and as you look around, you’ll probably notice someone that looks a lot like you working hard at being healthier. Then you’ll notice the Smartrainers. No, not the friendly staff member who greeted you as you entered; they are called FitCoaches. I’m talking about the large white machines that will soon become your personal trainer. These Smartrainers deliver highly efficient “circuit-based” strength training. Rather than working one muscle at a time and resting between sets, Koko Smartraining™

works multiple muscle groups on every exercise and eliminates the “resting phase” by having you work opposing muscle groups during that time. And your whole routine is on just one machine. Just plug in your personalized Koko Key, follow the instructions and in just 30 minutes, three times per week, you will be well on your way to building lean muscle tissue and a stronger, healthier you. But Koko is more than just strength training. Koko also offers aerobic training with elliptical and treadmill programs designed to burn calories and build cardiovascular health in a minimal amount of time. With Koko Cardio interval training, the proper balance of work-out intensity and recovery in short durations is carefully manipulated in 15 minute sessions. The result is that you get the same calorie burn of steady-state cardio, but in half the time. Your audio-based personal trainer, our own Chief Fitness Officer, Michael Wood, will motivate and keep you focused every step of the way. No matter what your current fitness level, Koko provides a solution just for you because we customize everything. We assess your strength level and measure your range of motion at your first visit so every exercise you do on the Koko Smartrainer™ is customized to your ability. And then every month or so, we test you again so that the


system keeps adapting as you make progress. We can actually measure your strength gain over time. The ability to track progress and show measurable results is just one of the ways that Koko is unique. The other thing you will notice right away is the vibe of the club. The staff at Koko FitClub are extremely friendly. They have been certified as Koko FitCoaches to train you on how to properly use the Koko Smartraining system. Don’t be surprised when you are greeted by name when you enter the club. Koko FitClub is extremely affordable. For about the price of just one personal training session, you get a month’s worth of personal training at Koko.

And Koko is amazingly convenient too. Have you ever heard of personal training that doesn’t require an appointment? Well, here at Koko, no appointments are necessary. Club hours vary from town to town but most clubs are staffed at least 60 hours per week and all offer after hours access so you can exercise when it’s convenient for you. Even the busiest people can find time for fitness at Koko. With over 100 locations in 27 states, Koko is sweeping the nation. Get in on the healthy ride and find a club near you.

Find a location near you at kokofitclub.com


Measuring Success at MyKokoFitClub.com At Koko, we believe measurement is critical to success in maintaining good health. It can help us to be more accountable. It can motivate and inspire us. In the case of Koko, it does both of those things, but more importantly it forms the foundation of our personal training system, feeding it with data to help customize and prescribe a program to your specific needs. We are not talking about the kind of measurement where someone makes you get on a scale and tell everyone in the room how much you weigh. Our measurements are private and way more powerful. We measure how strong you are and track your strength gains from month to month. We track how many Koko Points you have earned, calories burned, how often you work out and your Pace score. We even track your Q Score, our proprietary calculation of relative strength.

We know that after 8 weeks the average member is 19% stronger, after 16 weeks they are 26% stronger and after 24 weeks they are 33% stronger. After a full year of sticking with a regimen of 3 strength sessions per week, the average member is 44% stronger. You will probably want to print out a record of your workouts to share with your doctor at your next check-up so she/he understands why your vital medical statistics have improved so dramatically.

Track your path to success on your own, personal MyKokoFitClub web page.


Introducing Koko FitCheck Coming soon to your Koko FitClub is Koko FitCheck, a new measurement tool that accurately calculates body composition using medical-grade, bio-impedance technology. It has been proven over many years to be a safe, fast and accurate method to measure body composition. Before every workout, your measurements are captured using bio-impedance via four points of the body—both hands and both feet. You stand on the unit with bare feet and enter your age, gender and height. Grab on to the handles for just a few seconds while it captures your lean muscle level (LML) and then calculates your Koko eBMI or enhanced body mass index. This eBMI was developed exclusively by Koko FitClub to help our members track progress towards their fitness goals over time. It factors in your lean muscle level, age and gender into a more accurate indicator

of health and fitness. When you keep doing your strength sessions three times per week, while eating a proper diet, your eBMI will move into the Koko Zone in no time. FitCheck is fast and discrete and helps us to deliver the most prescriptive and personalized training programs to our members. It will also arm you with ways to set and track your goals towards building a better, more fit body. Just login to your MyKokoFitClub.com web page to view your historical measurements and plot your course for success. Access to FitCheck is provided complimentary to members and will be available in all Koko FitClub’s nationwide by December 2012.


Building Health from the Inside Out

Is it possible to mine a healthy perspective even after a lifetime of unhealthy living? It is easy to see how people at the peak of ‘wellness’ can maintain a healthy mindset. Health encourages healthy actions. Healthy actions produce more health, which encourages...you guessed it, more healthy actions. It is a wonderful self-perpetuating circle of momentum, and everyone wants into that circle somehow. We want to look great; we want to feel great; and we want to stop pushing the boulder of motivation uphill with the masses. Try as we may, the strong, energetic attitude that seems to sprout organically from

that small minority can feel out of reach. We can feel stuck in the mind and body that time built. In a desperate bid, most people try to “do” something healthy in order to “be” someone healthy. From gym memberships to home equipment, DVDs to the latest food tracking app, most people are stuck on a “treadmill of trying” in order to see radically wonderful change. It’s no surprise that most of these well-intentioned actions will end in failure and disappointment…again. Old feelings win over new habits. So, is there a better approach? Before you throw in the gym towel, consider three strategies to cultivating a healthier mindset.

Health encourages healthy actions. Healthy actions produce more health, which encourages…you guessed it, more healthy actions.


sET a LarGEr “wHy” If fitting into your size 6 jeans again hasn’t moved you from the couch in four years, it might be time to examine your motivations. What emotion-evoking reason can you identify to get you up and at it again? Are your kids following your example? Are you approaching the age at which your father experienced his heart attack? Have you stopped feeling good about yourself? Identify exactly what you want, when you want it, how you plan to get there and, most importantly, why you need to be there. Write it all down, and visit it daily. If your “why” doesn’t completely eclipse your “why not,” it’s just not big enough.

aCT ‘as if’ unTiL Psychologists tell us that our mindsets can be dramatically altered by way of adjusting physiology and behavior. We know that our mood has impact on our posture and movement. If you feel sad, you’re likely to move slowly, with your head lower and shoulders slumped forward. If you feel angry, your heart races quickly, your breathing quickens and your muscles tense. Want to be confident and upbeat? Raise your head, lift your chest, pull your shoulders back, breathe deeply and walk swiftly. Not only is this great exercise, but it’s a natural mood booster with no negative side effects. Experiment with this as you exercise too. Sit and stand tall and confident through

each exercise, move quickly and eagerly from one exercise to the next. Smile! Mimic the movements of a bona fide health nut, and you will be surprised to realize how quickly the feelings become genuine. In other words, don’t act how you feel; act how you want to feel.

CoMMiT To sHow uP The hardest part about getting it done is always getting started. Most people underestimate the devoted commitment upfront that is needed to make a change in life. Those same people overestimate how much effort it takes to keep a good habit going once it’s rolling. It might be harder than you think to get started, but it’s easier than you think to keep going. So, hold yourself accountable for showing up in the beginning. Set and keep appointments for at least 21 days. Get an accountability partner if you have to. Once the habit is set, the healthy task won’t seem as daunting. Invest the effort and commitment upfront, and then don’t look back. You’ll be happier and healthier from the inside out. Former Beverly Hills trainer and fitness spokes-model, Deborah Denova-Baker is a certified wellness coach and co-owner of Koko FitClubs of Houma, Thibodaux and Baton Rouge with her husband, Paul Baker. Debbie is Editor-in-Chief of Louisiana FitLife magazine, an independent distributor and presenter for Lifevantage, mother of two and creator of the first “inner body fitness system,” The SuperBody Project.


Effective exercise requires recovery.

Getting to a level of fitness can be a challenging and frustrating process with all the time demands that are placed on us. How many times have you decided that it is time to get into shape and 10 days later you are injured. No matter what level of fitness you are, injuries can happen. Life happens. You need to stop feeling sorry for yourself and keep finding a way to stay in shape. The key element to getting into shape is allowing the body to recover before you stress it again. Giving your body time to adapt to training is critical for a long and successful training program. It’s important to remember the three keys to success:

HyDraTion: Our body is over 60% water and we all need to balance our body

fluids and electrolytes for proper nerve and muscle function. When you are properly hydrated, the chance of injury is diminished and you are able to carry on to the next workout.

sPaCE: All athletes need to space out their high stress workouts. As a coach I would give at least 48 hours to elite athletes. As we age we may need more time between workouts. Give your body a chance to recover and rebuild and decrease the chance of injury. For the average person, intense exercise more than three times per week is too much.

ProTEin: What is the deal with all this protein talk? We all know that protein is the building block to muscle maintenance and growth. Make an


effort to have protein with every meal. Almost all whole foods contain protein. Some sources like animal products and soy are complete proteins containing all the amino acids necessary for optimal dietary needs. Vegetables and grains are incomplete and should be paired with one another to form a complete protein. For example, the classic Mexican dish of rice and beans is a perfect example of how to pair a grain and a legume to form a complete protein. Eating proteins from a variety of plant and animal sources ensures your muscles are being constantly fed. Elite strength athletes need between 1.3 to 1.8 grams per 2 pounds of body weight per day.

We are not all elite athletes but we need to make sure that we are getting enough protein to support the muscles and prevent injury. Get out there and own your fitness goal. If you are already fit and working out, be smart and give your body a chance to recover. If starting a routine, get out there and be consistent and smart. Brian Hoffer is the President of Hoffer Sports Consulting. He has 25 years experience coaching swimming at the Division 1 level. E-mail him at: Brian@ HofferSportsConsulting.com

3x3x3 Challenge You know the old saying, there is no time like the present. Take the DAY Sun Mon Tues Wed Thu Fri Sat Koko 3x3x3 challenge and commit to making a healthy lifestyle change

for the next 3 weeks. Start with one small thing like reducing sugar TIME intake or exercising regularly. Do 3 strength sessions and 3 cardios per

3x3x3 Challenge

week for 3 weeks and get ready to change your life one habit at a time.

DAY

Sun

Mon

Tues

Wed

Thu

Fri

Sat

TIME

It takes about 3 weeks to form a habit. Make Koko your healthy new habit by scheduling 3 strength and 3 cardio per week for the next 3 weeks. It takes about 3 weeks to form a habit. Make Koko your healthy new habit by scheduling 3 strength and 3 cardio per week for the next 3 weeks.


Use it or lose it! Studies prove that your brain never loses its ability to expand and grow. The only limiting factor is what you choose to do to exercise that capacity. It doesn’t matter what you are learning, what matters is that you can keep the brain sharp by keeping it active – just exactly in the same way that you can keep your body young by keeping it active. Did you ever wonder why you can remember some memories from your life vividly while the rest is a blur?

The brain has a sophisticated system that stores important information and deletes unnecessary information. You can even give your memory a little boost by using a calendar or journal to write down important information that you need to know. When you free yourself from needing to remember these things, you actually free up your brain so it can remember something else.

SmartTeaser

Solving brain teasers is a proven way to keep your brain functioning at peak performance. The left gear doesn’t move. The right gear rolls around it. How many complete turns does the right gear make to go around the left gear once? It’s not what it looks like. The answer isn’t one!

See the back cover for the solution


Good Nutrition is a Lifestyle Choice The American lifestyle does not make it easy to stay trim and fit and healthy. Processed food is abundant, cheap, convenient and seemingly within arm’s reach all the time. Unfortunately most of the food we are eating is overloaded with sodium, sugar, fat and other chemicals and lacking in nutritional value. It is just about the perfect recipe for creating obesity –especially when coupled with a sedentary lifestyle. Most of us don’t need to go on a diet. We need to make the lifestyle choice to stop eating refined, processed foods and take the little extra time to cook meals from whole ingredients. To aid us, the U.S. Department of Agriculture (USDA) recently replaced the MyPyramid food guidelines with MyPlate as the official model to guide your healthy nutrition lifestyle. It offers a much simpler and more practical way to visualize the way to put together healthy meals for your family.

your PLaTE sHouLD inCLuDE: 50% fruiTs & vEGETabLEs Fruits and vegetables are nutrient-dense, low in calories and high in fiber. 30% CoMPLEX CarboHyDraTEs Avoid white, highly refined or processed foods and opt where possible for whole grains. 20% ProTEin A quarter of your plate should be protein which should come from a variety of plant and animal sources.

QuiCk TiPs: Fat is an imperative nutrient which helps make you feel satisfied, makes food taste good and aids in digestion. But use in moderation and avoid foods high in saturated fat and low in nutritional content—a.k.a. junk food. Minimize sodium intake to less than 1500 milligrams per day. It is easy if you avoid processed foods and add salt to taste when you serve your meal rather than while you are cooking it.

For more information go to www.ChooseMyPlate.gov.


Are you hungry or just addicted to food? The average American eats too much processed food. It is not surprising because most processed food is scientifically engineered to be pleasing to our taste buds with high concentrations of salt, sugar, fat and other chemicals. And since taste buds acclimate to what we eat, the more processed food we eat, the more we crave it. Healthy, whole foods lose their appeal and our cravings for junk food grow. And not only do our taste buds get addicted to these chemicals, too but many studies have shown changes in how the brain reacts to these chemicals too. It is really important to understand that having cravings is not the same as being hungry. The good news is that taste buds generate every 24 hours and so in a matter of a few weeks, you can reset your taste buds and retrain your brain to eliminate your unhealthy cravings and enjoy the hunger satisfying taste of whole foods. The first few days will be the hardest—just like kicking any addiction—so it’s important to have plenty of your favorite healthy alternatives on hand while you are making the transition so that hunger doesn’t hijack your re-training efforts. Before long, you will find that the more you eat fruits, vegetables and whole foods, the more you will crave them. I started with breakfast. For as long as I can remember, I have had a

couple of slices of toast and a cup of tea for breakfast. I have always struggled to eat enough fruits so my new breakfast is a small bowl of berries, a few walnuts and a sprinkling of my favorite granola or dry cereal. I go with about 2:1 berries to cereal. I don’t even use milk. Within a few days of this new breakfast, I have become addicted to it. When I wake up and find I’m out of raspberries because one of my kids chowed them all down for an afternoon snack, I feel really annoyed. Well, l’m happy that my kids love fruit, but I’m annoyed that I have to fall back and eat toast. I find this absolutely amazing. A twenty year habit of eating tea and toast for breakfast out the window after just a few days. The reason? My body feels better when I eat a bowl of fruit. I’m more regular. I have more energy. I just feel better and that is hard to argue with. Pick one unhealthy thing that you crave and find a healthy substitute. You’ll be surprised what happens. Lori Granville is a Marketing executive, a mother of three, co-owner of Koko FitClub of Acton and editor of In Good Health, where she shares information from her quest for good health.”


Just say no to sugared drinks. Would you sit down for a snack and eat a spoonful of sugar like this? A 12 ounce can of soda has 10 teaspoons or 20 cubes of sugar and 150 calories. The AHA recommends 100 calories per day for women and 150 for men from sugar so think twice before cracking open your next can of soda. There are virtually no nutrients in soda or sports drinks—just empty calories. About the only thing going for sugary drinks is that they have water in them. So save the calories and the crash that will most certainly come from flushing so much sugar through your system so quickly and just drink water. It will quench your thirst without impacting your waistline.

Satisfy your sweet tooth with fruit. Fruit contains a lot of sugar. But it is also loaded with anti-oxidants, vitamins, minerals and a host of phyto-chemicals with disease fighting properties. Humans are one of only a couple of species that have a so-called sweet tooth that can distinguish the taste of sweetness.

In our evolution this is believed to be to designed to attract us to the many benefits it offers. In addition to all the nutrients, fruit is loaded with fiber which helps maintain a good digestive balance and slows the absorption of the sugars into our bloodstream so that you don’t get the same energy highs and lows you can get with other sugars.


New Foods to Add to Your Pantry. Carboyhdrates often get a bad rap for being a contributing factor in the rise of obesity in America. In reality, carbohydrates are a critical macronutrient and provide the human body with energy to live. But all carbs are not created equal and while it’s true that white bread, white rice and sweets should not be staples in your diet, there are a lot of really good carbs that should. Fruits, vegetables, and whole grains are what you need to reach for and Quinoa should be high on your list. Quinoa, the so-called “Ancient Grain,” is actually a seed that comes from a plant in the same family as spinach. In addition to being a great source of unprocessed carbohydrates, like soy, quinoa is one of only a very few plant foods that contain a complete form of protein that has all of the essential amino acids. The nutritional value of Quiona is very high, and its is experiencing a resurgence in popularity. The United Nations has named 2013 the International Year of the Quiona. A one cup serving contains 8 grams of protein and 5 grams of dietary fiber – compare this to 5 grams of protein and 4 grams of fiber in brown rice. It is also rich in iron, magnesium, calcium and essential fatty acids. The best thing about Quinoa is that it’s easy to prepare and tastes great –even the kids will love it. It’s a great substitute for rice or pasta and can be

served hot or cold. You’ll find it near the rice in your grocery store.

Quinoa TabouLi saLaD inGrEDiEnTs: 1 cup water 1/2 cup uncooked quinoa 3/4 cup fresh parsley leaves 1/2 cup thinly sliced celery 1/2 cup thinly sliced green onions 1/2 cup cucumbers 1/2 cup finely chopped tomatoes 3 tablespoons fresh lemon juice 1 tablespoon olive oil 1 tablespoon honey 1/4 teaspoon salt & black pepper PrEParaTion: 1. Bring water and quinoa to a boil in a medium saucepan. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Spoon into a bowl; fluff with a fork and let cool. Add parsley, celery, onions, cucumbers, tomatoes and any other vegetables you have on hand. 2. Whisk lemon juice, olive oil, honey, salt, and black pepper. Add to quinoa mixture, and toss well. Enjoy.


Fall Super Foods Definition:

Making It Simple:

Super foods are defined as foods that not only provide essential nutrients, but also deliver an added benefit that protects our health. Whether it’s a carotenoid, polyphenol or anthocyanin guarding us, research shows many of these foods have one thing in common. They contain tannins which give them their unique colors. Each color is known to provide one or more beneficial phytonutrient that prevents disease. It is no wonder dietitians consistently encourage the consumption of fruit and vegetables with the colors of the rainbow.

Repeated studies for years have proven that people who eat at least five servings of fruits and vegetables per day, of various colors, are healthier longer. This situation is similar to adding fertilizer to your lawn. The lawn grows greener, stronger and more resistant to disease. Fall in the Midwest brings us a harvest of wonderful super foods. Take advantage of this bounty while protecting from disease. Eating more than five servings of fruits and vegetables of different colors every day will indeed protect you from disease.

Yellow/Orange Super Foods

• Carrot • Pumpkin • Squash • Sweet Potato Red Super Foods

• Apples • Cranberries • Tomato • Watermelon

Purple Super Foods

• Beets • Plums • Purple Grapes

Green Super Foods

• Broccoli • Cabbage • Chard • Kale


Roasted Acorn Squash with Cider Drizzle Serves: 4 | Prep. time: 15 minutes Total: 45 minutes

All You Need: • 1 medium acorn squash (about 1 3/4 pounds) • 1 teaspoon Grand Selections extra-virgin olive oil • 1/4 teaspoon salt • 1/4 teaspoon freshly ground pepper • 2 cups Hy-Vee apple cider • 1 tbsp. Hy-Vee brown sugar • 1 3-inch cinnamon stick • 3 to 5 whole cloves • 2 teaspoons butter

All You Do: 1. Preheat oven to 400°F. Coat a baking sheet with cooking spray. 2. Cut squash in half lengthwise and scoop out seeds. Cut each half in half again lengthwise. Brush the cut sides of the squash with oil and season with salt and pepper. Place the squash, cut-side-down, on the prepared baking sheet. Roast for 20 minutes, turn the squash over so the opposite cut side is down, and continue roasting until tender, 15 to 20 minutes more. 3. Meanwhile, combine cider, brown sugar, cinnamon stick and cloves to taste in a small saucepan; bring to a boil over medium-high heat. Cook, stirring occasionally, until reduced to a thin, syrupy glaze, 20 to 25 minutes.

(Watch carefully toward the end to prevent burning.) Remove from the heat and discard the cinnamon stick and cloves. Stir in butter until melted. Serve the roasted squash with the cider drizzle. Source: Adapted from Eating Well, Inc.

Nutrition Facts Per Serving: 195 calories; 3g fat (1g sat, 1g mono); 5mg cholesterol; 43g carbohydrate; 3g added sugars; 2g protein; 7g fiber; 153mg sodium; 744mg potassium.

Nutrient Bonus: Vitamin C (34% daily value), Potassium (22% DV), Magnesium (19% dv), Vitamin A (16% DV). The information is not intended as medical advice. Please consult a medical professional for individual advice.


Meet a local expert: Lori Graff Certified Professional Co-Active Coach |AFFA Certified Group Fitness Instructor Lori Graff is your Grand Avenue Hy-Vee dietitian. Lori is very passionate about nutrition and her excitement around food as a means to combat and prevent stress, disease and fatigue can be felt by everyone, whether she is speaking one-on-one in an individual consultation or to a group of 500.

She accomplished training as a wellness coach through Des Moines University in 2009 and in 2012 completed the coach training program through the Coaches Training Institute to earn the title of Certified Professional Co-Active Coach. As a nutrition coach she will be your motivator, who helps push you to accomplish more; a mentor, to help you overcome barriers and get healthy; and a teacher, to help you understand what a healthy lifestyle entails so they can live healthier lives.

The power of positive thinking. Optimists believe that their own actions result in positive things happening, that they are responsible for their own happiness, and that they can expect more good things to happen in the future. Optimists don't blame themselves when bad things happen.

Optimism is a skill of emotional intelligence, and a pessimist can become an optimist with enough practice! All you need to do is reframe how you define events. Instead of dwelling on the bad experience, analyze it to figure out what good can come of it.

Whether you

think you can you're right. (or think you can't)‌

~Henry Ford


If you’re one of those people who hates the idea of going to the gym, welcome to the club!

Koko FitClub makes getting in shape simpler, faster and more enjoyable than you ever thought possible. You’re guided, tracked and measured at each session. No boredom, no wasted time, and no “gym scene.”

Try Koko and Save $50! Take $50 off of your new membership at Koko FitClub.

Learn more at kokofitclub.com WAUKEE

West Des Moines

515-987-4322

515-223-4322

9350 University Avenue

3701 EP True Parkway


Central Iowa - InGoodHealth - Autumn 2012