Quote and a Note!

QUOTE:
"It is not the mountain we conquer, but ourselves." --Sir Edmund Hillary

NOTE:
MSNBC: Want to help your kids do better in school this fall? Get them moving. That’s the message from a growing field of research linking physical activity with better academic performance. Read more......

Did you know...

- Today millions of adult Americans are overweight or obese. If you are overweight or obese, carrying this extra weight puts you at risk for developing many diseases, especially heart disease, stroke, diabetes, and cancer. Lowering your weight helps to prevent and control these diseases. (Source www.smallsteps.gov)

provided by Carrie Weatherholt, RD, LD
Jefferson County Health Department

What is over "Overtraining or burnout" with exercise?

Athletes and fitness enthusiasts must put in long hours of strenuous training to achieve success. But there is a fine line between optimal training and overtraining--crossing this borderline can mean the difference between success and failure.

Many believe that the harder they train, the better they will perform, although evidence shows that this is not true. A vicious cycle sets in as poor race times are interpreted as indications that more training is needed. Other factors-such as poor nutrition, drug use, lack of sleep, inadequate rest, irregular lifestyle, work pressures, emotional conflicts, and mental stress-can each exacerbate the effects of overtraining.

Many terms have been used to describe the syndrome of symptoms associated with excessive training, including overtraining, overreaching, overexertion, staleness, burnout, and chronic fatigue.

Symptoms of overtraining include:
e
- Unusual fatigue throughout the day-lethargy, listlessness, tiredness
- Impaired performance and difficulty in getting through workouts
- Person looks drawn, sallow, and dejected with sunken eyeballs
- Difficulty in concentration; impaired academic performance
- Lack of interest in everyday tasks; loss of enthusiasm and drive
- Mood swings; emotional instability; easy irritation
- Increased susceptibility to injury and infection
- Loss of menstruation (amenorrhea)
- Increased fluid intake at night; thirst
- Loss of appetite; gradual loss of weight
- Loss of joy of and thirst for competition
- Insomnia; sleep that is not refreshing
- Sore muscles; heavy leggedness
- Swelling of lymph glands
- Nausea; diarrhea

Researchers have attempted to predict and diagnose overtraining by applying various measures, including changes in hormones, immune function, blood levels of nutrients, and psychological factors. One of the most consistent and easiest ways to identify an overtrained individual is through their own subjective evaluation of performance and fatigue. If the someone has experienced an unexplained downturn in performance and in the ability to train hard during periods of sustained fatigue, overtraining is probably the underlying cause. Another key indicator is loss of enthusiasm to train and compete.

Heavy exertion is necessary to stimulate the body to improve fitness Some fatigue is expected following intense workouts. But the negative feelings should subside as the individual cycles between hard and easy days of exercise. Over time, the body should be able to improve strength and endurance to desired levels without entering the zone of overtraining and chronic exhaustion. It is recommended to keep log book to monitor training workloads as well as ratings of fatigue and stress.

Walking Groups! Mark Your Calendar!

August 11th and August 12th the walking clubs will meet again. Anyone and everyone of all abilities are welcome as well as strollers, pets.

August 11, Monday, Starting at 5pm, walking at West City Park. Go for 1 or 2 mile walk. Meet at the Gazebo. Click here for the link to the flyer

August 12, Tuesday, Starting at 5pm, walking at Pevely Park #1. Go for 30 minute or more walk.
click the link for the flyer

For more information or questions call Carrie Weatherholt at 636.789.3372 x113 or email at getfitfestus@gmail.com

Did you know...

- Currently, the typical American diet is low in fruits, vegetables, and whole grains, and high in saturated fat, salt, and sugar. As a result, more Americans than ever are overweight, obese, and at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, and certain cancers. (Source U.S. Food & Drug Administration)

Provided by Carrie Weatherholt RD LD
Jefferson County Health Department

Recipe Spotlight: Beat the heat !

Here is a drink that can cool you off in this hot weather.  Go to www.epicurious.com for more.....  

Watermelonade
Gourmet | June 2008
by Ruth Cousineau

You would be hard-pressed to find something more refreshing than watermelon. This cooler is easy to make, beautiful to behold, and not too sweet. You'll want a pitcher of it in the refrigerator all summer.

Active time: 30 min Start to finish: 30 min

Servings: Makes 1 gallon (serves 16)

subscribe to Gourmet
ingredients

1 (12-lb) watermelon (preferably seedless)
1/4 cup sugar, divided
4 tsp fresh lemon juice, divided
16 cups ice cubes, divided

Garnish: lemon slices; mint sprigs

preparation

Cut watermelon flesh into 2-inch chunks and discard rind. Purée one fourth of watermelon in a blender with 1 Tbsp sugar, 1 tsp lemon juice, 4 cups ice, and a pinch of salt. Strain through a fine-mesh sieve into a large bowl, discarding solids. Make 3 more batches. Add sugar to taste if desired and serve over ice.

Cooks' note: Watermelonade can be made 1 day ahead and chilled, covered. Drink will separate; re-blend before serving.

August Newsletter

Click here for the AUGUST NEWSLETTER

Did you know.....

I dont think that it is a big shock to most that in todays society of fast food, playstations and hectic lifestyles that inactivity, poor nutritional habits leads to the rise of obesity.  This is not an individual issue but a community issue.  As stated in the American College of Sports Medicine resource The American Fitness Index, over 66% of american are overweight/obese (BMI of 30+).  

In Missouri alone in 2002 had 23.2% ranked as 

obese by BMI from 11.9% in 1990.  That is an increase of about 51%.  The moral of this story is to exercise... anything is better than nothing.

Here is a graphical view from the Behavioral Risk Factor Surveillance System.  

Come and Join Us for a Walk!

Starting on August 4th and August 5th there will be walking clubs starting.  Anyone and everyone of all abilities are welcome as well as strollers, pets.

August 4th, Starting at 5pm, walking at West City Park.  Go for 1 or 2 mile walk.  Meet at the Gazebo.  Click here for the link to the flyer 

August 5th, Starting at 5pm, walking at Pevely Park #1.  Go for 30 minute or more walk. 

click the link for the flyer

For more information or questions call Carrie Weatherholt at 636.789.3372 x113 or email at getfitfestus@gmail.com

Expanding in Japan?

Eye opening article from New York Times. Read on...

Japan, Seeking Trim Waists, Measures Millions
By NORIMITSU ONISHI
Published: June 13, 2008
A country not known for obesity has undertaken an ambitious campaign to slim down its citizenry.

Click Here for Link to full article..