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FALL 2009
WINTER SPORTS CAMP AT STRADA
DID YOU KNOW?
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On average, it takes a person 2 hours of non stop walking (80 calories/hour @ 3mph) to burn off the calories and sugar from one 12oz. can of Coke (160 calories.)
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On the Nutritional Facts panel of a food label, "sugars" include both added and naturally occurring sugars; however on the ingredient list, only added sugars are listed. Added sugars have many names including corn syrup,
high-fructose corn syrup, dextrose, maltodextrins, granulated sugar and concentrated fruit juice sweetener.
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Tired? Though it may be the last thing you feel like doing when you're tired, exercise - even a brisk walk - can be more effective than a nap or a cup of coffee at fighting fatigue. However...
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Taking a siesta is very good for you (in addition to exercise!) According to the journal Archives of Internal Medicine it's good for you to take a mid-afternoon nap. A siesta reduces your stress level and is therefore very
good for you!
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Hot or iced green tea can give your workout an energy boost. Its catechins, antioxidants and caffeine help increase metabolism. Drink a cup about 10 minutes prior to exercising. This is a much better alternative than the energy
drinks full of additives!
TRAINING|ADVENTURE|DISCOVERY - TRACY JOHNSON
 September 2007 I saw a picture of myself at our neighborhood block party and it made me cry. I was 214 pounds, out of shape and miserable in my own skin. I
struggled to keep up with my family during family outings and sports activities. I couldn't get up our staircase at home without huffing and puffing - how was I supposed to get up the side of a mountain on our yearly hike? Year by year I
had given up even trying and stayed behind.
On September 14th, 2007 I went online and looked into my options. I could gain another 15 pounds and be a candidate for gastric bypass surgery or I could join a gym and get some help from a personal trainer. I decided to give fitness
training a try and met Ben Jaramillo at the gym site visit a few days later; he became my personal trainer. Within weeks I started seeing changes in the way my clothes fit and I became even more determined (funny how a little bit of
success works!)
Ben is constantly modifying workouts to make them different and fun. He listens to my concerns and adjusts our workouts to fit my needs. He has even developed workouts specifically to help me through injuries.
As of today I have lost over 60 pounds. I've gone from a 38 inch waist to 32 inches. I completed a 10k (with Ben) and also a 1/2 marathon. I'm kayaking, biking, hiking and running all over the place now. I'm healthier and way happier!
Ben always encourages me to realize my fitness goals and constantly sets new goals for me. I am very thankful for his help, support and of course his "of course you can!" attitude!
Tracy Johnson
Great job with all of your hard work and commitment Tracy! We here at STRADA are extremely impressed and proud of you and your accomplishment! You are an inspiration and a model to people out there that they too can achieve their goals
if they put their mind to it!
HOW IS YOUR EATING?
Knowledge is the key to success, right? A famous quote that has been used over and over again in every inspirational book, movie and speech out there!
When is comes to nutrition there is no exception - knowledge is the key to success. In order to get on track to eating healthy you have to educate yourself. Not everyone processes their food the same so we should not expect the same meal
plan to work for everyone. Not everyone processes information the same either - some of us need hands on learning.
If you're a "hands on learner" here are a few helpful resources that will really get you involved in learning how to eat right for you! A few fun ways to educate yourself are available right in you local grocery stores and schools. Here
in the Portland area, New Seasons Market and Whole Foods Market have workshops and cooking classes that are available year round.
New Seasons has 9 stores to choose from and offer a variety of class topics. One of the most popular classes is theGluten-free Products and Store Tour. Another couple: Conscious Eating Through the Holidays, and
Cool Down the Burn - a class on eating an 'inflammatory diet'. Check out
New Seasonsfor more offerings.
Whole Foods Market offers private cooking courses with a maximum of 10 people per class. For more information check out
Whole Foods Market or call 503-639-6500.
The Oregon Culinary Institute isn't just a school for students. They also offer public cooking classes such as Introduction to Cooking Methods, Sauce Savvy, Kitchen Fundamentals and Knife Skills. You
can sign up for classes on-line at
Oregon Culinary Institute.
So, what are you having for dinner??
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