Denver/Highlands
June 2008 Newsletter
We are located at:
2600 W. 29th Ave.
Denver, CO, 80211
Our Website:
www.ftofdenver.com
Our E-Mail Address:
daviddiaz@fitnesstogether.com
Anthony@ftofdenver.com
New Clients
Karen Brazda
Amber Gorski
Leilani Krevor
Jennifer Grauer
Sharine Wenzel
Robert Martinez
Client Anniversaries
Kevin Bloom
Client of the Month
Tiffany Squire
Whats New at FT-Denver:
The FT Denver family is proud to welcome a Matt Diaz back onto our team of trainers. He worked for us in 2005 and we are pleased to have him back on the team. Matt has taken over David’s clients in the morning and will continue to be our second AM trainer, and will also be taking Anthony’s Saturday clients once a month. Welcome back Matt! Anthony and his stunt performance team from National Martial Arts Academy will be performing at the 8th Annual Colorado Dragon Boat Festival on July 26th and 27th at Sloan’s Lake Park. They will be performing both days of the festival, the first performers in the festivals’ history to be asked to perform both days. Anthony would love some support from the FT family so mark your calendar, and more info on performance times will be posted at the studio.
TABLE OF CONTENTS:
Article 1: Fun, Pout-Free Chores For Children
Article 2: Find Time for Friends
Article 3: NIHSeniorHealth Offers Tips on Eating Well as You Get Older
Article 4: Don't Leave Diet Out to Lunch on Vacation
Recipe: Stuffed Artichokes
ARTICLE 1:
Fun, Pout-Free Chores For Children
(NewsUSA) - When the kids are out of school for summer vacation, keep them busy and encourage them to lend mom or dad a helping hand around the house. Use these tips from the experts at Merry Maids and make cleaning the house a family affair!
· Make the kids responsible for their areas. First things first. Let children know that their play areas, bedrooms and bathrooms are their responsibility. Any mess they make is theirs to clean up.
· Don't make cleaning a guessing game. Before the cleaning effort gets under way, look at each room and identify specific tasks that need to be completed. Make a chart of cleaning priorities, using bright colors and stickers to make it fun.
· Set a schedule for the family to follow. Set aside a regular short period of time each week for the family to straighten up the house. It teaches good habits to the kids and gives the family a project to do together.
· Make it fun. Develop cleaning games that match your kids' interest. If they like discovering things or saving money, hide special treats or coins in the areas they have been assigned to clean.
· Provide what they need to get the job done. Buy large rubber bins to hold toys in the den or recreational room. For the bedrooms, purchase large storage containers for under the beds, and desk organizers for the work areas.
· Give them something to look forward to. Plan special cleaning day treats and surprises. Take kids for a picnic in the park, serve their favorite snacks or indulge in their favorite activity.
· Be reasonable. When encouraging children to clean, parents should not expect perfection. Instead, be supportive and recognize their efforts with abundant praise and thank-you hugs.
Kid-friendly chores:
· Spray and wipe. Armed with a spray bottle and microfiber cloth or paper towel, kids can polish anything from countertops to windows.
· Sock wars. Spray a gentle cleaner like Murphy's Oil Soap on socks that kids wear on their hands as they attack base boards, lower cabinets or furniture.
· Static-free clean. Fabric softener sheets are not just for doing laundry. Older kids can clean mini-blinds, TV screens and computer monitors with damp fabric softener sheets, eliminating the static that causes dust to stick.
For more professional cleaning advice, contact the experts at Merry Maids (www.merrymaids.com).
ARTICLE 2:
Find Time for Friends
By Marla Paul, Content provided by Revolution Health Group
"I told you not to put those cans in the garbage! Now it's too heavy to lift," I growled at my husband. He raised his eyebrow at me — his normally pleasant-tempered wife, who was doing a pretty good imitation of a witch. Later, I groused at my teenage daughter for leaving umpteen pairs of shoes all over the house.
Why was I so cranky this morning? When I sat down in my office to work, it hit me. Tethered to my computer due to mounting deadlines, I hadn't seen a friend for weeks.
I should know better. After all, I wrote a book about the importance of making time for pals. But when several called to have lunch, I put them off. "Let's wait till next month. I'm crazed right now," I said.
It seems logical enough: Work really hard for a month, then reward yourself with coffee with a buddy. But friends aren't meant to be enjoyed sparingly, nor are they a special-occasion luxury. If you want to live a long and happy life, you have to wedge them in.
Friendship's benefits
Study after study shows that people who have close confidants have feistier immune systems, stronger cardiovascular health and less depression and anxiety — not to mention the fact that they have more fun.
Spending time with a buddy should be a no-brainer. But busy women, logging monster hours at work and maybe racing home to make dinner and ferry a kid to soccer practice, often shove friendship down to the bottom of the list.
Chris Essex, 52, co-director of the Center for Work and the Family in Rockville, Md., doesn't buy the excuse that women are too tired to see pals. "If you have the right friends, they give you energy," she says. "Friends are a good stress-management tool. Busy people need a place to let their hair down and vent."
Joan Borysenko, Ph.D., 60, a psychologist, inspirational speaker and author, is no stranger to a crammed life. Zigzagging across the country for speaking dates, Borysenko, who wrote Inner Peace for Busy Women: Balancing Work, Family, and Your Inner Life (Hay House, 2005), sometimes struggles to find inner peace herself: "I start to feel deprived. I start to whine," she says.
"I have the most loving husband in the world; however, he's not a woman," says Borysenko. "Men want to solve the problem. A woman knows you just want to let off steam."
So after several weeks of back-to-back business travel, she clocked out at 12:30 one Friday afternoon and met a gal pal for lunch and then bargain shopping at T.J. Maxx.
So how can you carve out time for pals? You have to put a date on the calendar.
"If it's not scheduled, it doesn't happen. Otherwise you're this cliche in the mall saying 'We must get together for lunch' " and never doing it, says Essex.
Pencil in a weekly or monthly get-together. Essex has a sacrosanct breakfast date with a friend every Saturday. They follow their ritual meal — a veggie omelet and wheat toast — with an hourlong walk, so there's plenty of time to chat. The Saturday meeting means "we don't have to schedule it over and over," she says.
"I try to do the things I have to do anyway with a friend. I have to eat, so I may as well do it with a friend. I have to exercise, so I do it with a friend," Essex explains.
Toni Kayumi, 43, a marketing manager and on-air host for a radio station in Fort Wayne, Ind., meets one buddy for a weekly Pilates or yoga class and walks her dog with another friend and her pup. A reformed workaholic, Kayumi learned to make girlfriends a priority when she realized how much happier she felt with them in her life.
Her husband of two and a half years follows suit: On Thursday nights, he plays basketball with his buddies while she hits a restaurant with hers.
"It's important to add balance to your life and not forget who you were before you got married," she says. With an adoption in her future, Kayumi is already hatching plans to retain her "friend time" once the baby arrives. She's found a YMCA with child care so she and her husband can continue working out with their respective friends.
New York-based magazine editor Joanna Goddard, 27, sometimes toils 50 hours a week at her desk and then races to work-related events at night. In her limited free time, she multitasks to see friends, often inviting them to run errands with her. "We'll just walk around stores, have coffee and buy a bath mat. It sounds really boring, but it's fun," she says.
Goddard also watches her favorite TV show, "Project Runway," with a group of similarly obsessed pals.
"We'll bring wine and go over to our friend's house, watch the show, then hang out," she says. "It's nice to have a show or a games night where there's an activity. Then, instead of just hearing the details of someone's life, you have something else going on. It brings out their personalities more. You have something else in common.
"If you can't hang out with people for three weeks, when you see them, you feel like you're just reporting on your life," Goddard adds. "It's 'What's your update?' and then you leave. You start losing things you have in common. It doesn't feel like you have stuff you're doing together."
Group get-togethers also allow Goddard to catch up with a lot of people at once.
More strategies for staying close
Even if you can't see each other as often as you'd like, keeping track of people's lives and sharing the details of yours is critical to staying close.
"E-mail is really a godsend," says Harriet Mosatche, 57, vice president of a nonprofit agency in New York. She even zips e-mails to women on her block.
"I have a number of friends who live near me that I don't get to see very much because I don't have a lot of time or our schedules are different, but in between we e-mail each other," Mosatche says.
"I think it's really important to keep up with little things, even if they're short notes. To me it's a way of saying, 'I really am thinking about you.' I feel that when I get the note. That way when you do get together, it's not like this long time has gone by. They know what's going on in your life."
Essex regularly updates 25 good friends with a global e-mail. "I don't have time to write them each their own little version," she says.
Impromptu gifts are another way to remind friends you're thinking of them. Cheryl Cooper, 49, an ophthalmologist and mother of three from Highland Park, Ill., recently picked up a sunflower-shaped cake pan for a friend who likes to bake and a ladybug pillow for a pal's daughter with a ladybug collection.
Cooper has a birthday and anniversary book to remind her of special dates in her friends' lives. "I turn the pages every week," she says. During the drive to her office, she dons a headset and chats with girlfriends.
Busy women say they need people who accept their limitations. "My dearest friends understand I can't always get back to them and might not talk to them for a couple of weeks. They understand it's just my lifestyle," Cooper says.
Ditto for Borysenko. "I make it pretty clear in the beginning that I'm the kind of friend [who], if they need me, will be there in a heartbeat, but I don't keep in touch regularly," she says. "They know it's not personal. People recognize the effort that I do make."
That includes a spontaneous phone call to invite a friend to meet her at the nail salon. "I'll call a girlfriend and say, 'I'm going to the nail salon at 4:30. Want to meet me there?' We'll sit in adjacent pedicure chairs and visit."
ARTICLE 3:
NIHSeniorHealth Offers Tips on Eating Well as You Get Older
How should you eat as you get older? Which foods are likely to keep you most healthy and which ones should you limit? Is it possible to eat well and stay within a healthy weight? These and other questions are addressed in "Eating Well as You Get Older," the latest topic to be added to NIHSeniorHealth, the health and wellness Web site developed by the National Institute on Aging (NIA) and the National Library of Medicine (NLM), both part of the National Institutes of Health.
"Eating well is vital at any age, but as you get older, your daily food choices can make an important difference in your health. Good nutrition is one component of an overall strategy to stay healthy," says Richard J. Hodes, M.D., director of the NIA, which developed the content for the topic on NIHSeniorHealth. Eating a well-planned, balanced mix of healthy foods every day may help prevent heart disease, type 2 diabetes, bone loss, some kinds of cancer, and anemia.
However, eating healthy may not always be easy for older adults. Changing appetites, slower metabolism, eating alone, buying ready-to-eat meals, and living on a fixed income can affect the quality of one’s food choices. Yet our need for healthy foods does not diminish with age. As we age, our bodies still require essential nutrients to help us maintain function, and most of those nutrients are found in foods.
"It is important for older adults to select foods that provide them with the nutrients and energy they need for healthy, active living," says Dr. Hodes. "NIHSeniorHealth is a valuable source of information on this important issue." In addition to learning how to make wise food choices, older adults who visit http://nihseniorhealth.gov/eatingwellasyougetolder/toc.html will find information about food labels, food safety, meal planning, food shopping, and ways to enhance the enjoyment of eating.
One of the fastest growing age groups using the Internet, older Americans increasingly turn to the Internet for health information. In fact, 68 percent of online seniors surf for health and medical information when they go on the Web. NIHSeniorHealth, which is based on the latest research on cognition and aging, features short, easy-to-read segments of information that can be accessed in a variety of formats, including large-print type sizes, open-captioned videos and even an audio version. Additional topics coming soon to the site include Parkinson's disease, complementary and alternative medicine, and leukemia.
The NIA leads the federal effort supporting and conducting research on aging and the health and well being of older people.
The NLM, the world's largest library of the health sciences, creates and sponsors Web-based health information resources for the public and professionals.
ARTICLE 4:
Don't Leave Diet Out to Lunch on Vacation
Eating out is common while traveling, but it's important to make healthy choices
MONDAY, May 26 (HealthDay News) -- Memorial Day marks the start of the summer holiday season, so it's a good time to remind you not to take a vacation from your diet, cautions Elizabeth Schaub, a dietitian at Baylor Regional Medical Center in Plano, Texas.
Dining out is common when people are on holidays, so it's important to make healthy eating choices.
Schaub offers the following tips:
· Order your meal from the appetizer menu, which offers healthier portion sizes.
· Limit the amount of bread and chips you eat before a meal.
· Examine the menu before you go out and decide ahead of time what you want. You're more likely to make healthier choices if you make a decision before you're hungry.
· Select baked, broiled or grilled foods instead of fried or breaded.
· Monitor your portions to keep track of how much you're eating. One ounce is about the size of four dice and three ounces of meat is about the size of a deck of cards.
· Have your dressings, toppings and sauces served on the side. On your salad, choose vinaigrette-based salad dressing instead of creamy dressings.
· Drink regular or low-calorie water, iced tea or black coffee rather than soft drinks, which are high in calories.
· Instead of the high-carbohydrate continental breakfast, have nuts, fruits and yogurt.
· Don't plan on losing weight while on vacation. Maintaining your weight is a more realistic goal.
· If you have a treat, try to share it with other people. What you eat is often less of a problem than how much you eat.
Recipe:
Stuffed Artichokes
Prep & Cooking Time: 1 hr. 0 min.
Yield: 2 servings
Serving Size: 1.000 Artichoke
2 tsp Parmesan cheese, grated
1/4 tsp freshly ground black pepper
2 tsp olive oil
1/4 cup lemon juice or the juice of one lemon
2 artichokes
1 clove garlic, minced
1 Tbsp fresh parsley, chopped
3 Tbsp plain bread crumbs
Directions:
Preheat oven to 375 degrees F (190 degrees C). Clean artichokes by snapping off any small, discolored leaves around the stem. Cut off and discard stems so that the artichokes can stand upright and cut off and discard about 1 inch (2.5 cm) from the top. Clean out the center of the artichokes. Using scissors, cut tips of surrounding leaves. Rub all cut edges of artichokes with half of a lemon. In a small bowl combine bread crumbs, parsley, cheese, garlic and oil. Spread leaves of each artichoke and stuff center with bread crumb mixture. Place artichokes in a small non-aluminum baking pan upright. Cover the bottom of the pan with 1 inch (2.5 cm) of water and cover pan with aluminum foil. Bake for 45 minutes to one hour until base of artichokes are tender when pierced with a fork.
Nutrition Facts
Per 1.000 Artichoke
Total Calories: 153
Carbohydrates: 22.44 g
Total Fat: 5.68 g
Protein: 6.59 g
Sat Fat: 1.11 g
Fiber: 7.31 g
Cholesterol: 2 mg
Sodium: 221 mg
Diabetic exchange:
Starch: 0.500
Meat: 0.500
Fat: 1.000
Vegetable: 2.000
Denver/Highlands
June 2008 Newsletter
We are located at:
2600 W. 29th Ave.
Denver, CO, 80211
Our Website:
www.ftofdenver.com
Our E-Mail Address:
daviddiaz@fitnesstogether.com
Anthony@ftofdenver.com
New Clients
Karen Brazda
Amber Gorski
Leilani Krevor
Jennifer Grauer
Sharine Wenzel
Robert Martinez
Client Anniversaries
Kevin Bloom
Client of the Month
Tiffany Squire
Whats New at FT-Denver:
The FT Denver family is proud to welcome a Matt Diaz back onto our team of trainers. He worked for us in 2005 and we are pleased to have him back on the team. Matt has taken over David’s clients in the morning and will continue to be our second AM trainer, and will also be taking Anthony’s Saturday clients once a month. Welcome back Matt! Anthony and his stunt performance team from National Martial Arts Academy will be performing at the 8th Annual Colorado Dragon Boat Festival on July 26th and 27th at Sloan’s Lake Park. They will be performing both days of the festival, the first performers in the festivals’ history to be asked to perform both days. Anthony would love some support from the FT family so mark your calendar, and more info on performance times will be posted at the studio.
TABLE OF CONTENTS:
Article 1: Fun, Pout-Free Chores For Children
Article 2: Find Time for Friends
Article 3: NIHSeniorHealth Offers Tips on Eating Well as You Get Older
Article 4: Don't Leave Diet Out to Lunch on Vacation
Recipe: Stuffed Artichokes
ARTICLE 1:
Fun, Pout-Free Chores For Children
(NewsUSA) - When the kids are out of school for summer vacation, keep them busy and encourage them to lend mom or dad a helping hand around the house. Use these tips from the experts at Merry Maids and make cleaning the house a family affair!
· Make the kids responsible for their areas. First things first. Let children know that their play areas, bedrooms and bathrooms are their responsibility. Any mess they make is theirs to clean up.
· Don't make cleaning a guessing game. Before the cleaning effort gets under way, look at each room and identify specific tasks that need to be completed. Make a chart of cleaning priorities, using bright colors and stickers to make it fun.
· Set a schedule for the family to follow. Set aside a regular short period of time each week for the family to straighten up the house. It teaches good habits to the kids and gives the family a project to do together.
· Make it fun. Develop cleaning games that match your kids' interest. If they like discovering things or saving money, hide special treats or coins in the areas they have been assigned to clean.
· Provide what they need to get the job done. Buy large rubber bins to hold toys in the den or recreational room. For the bedrooms, purchase large storage containers for under the beds, and desk organizers for the work areas.
· Give them something to look forward to. Plan special cleaning day treats and surprises. Take kids for a picnic in the park, serve their favorite snacks or indulge in their favorite activity.
· Be reasonable. When encouraging children to clean, parents should not expect perfection. Instead, be supportive and recognize their efforts with abundant praise and thank-you hugs.
Kid-friendly chores:
· Spray and wipe. Armed with a spray bottle and microfiber cloth or paper towel, kids can polish anything from countertops to windows.
· Sock wars. Spray a gentle cleaner like Murphy's Oil Soap on socks that kids wear on their hands as they attack base boards, lower cabinets or furniture.
· Static-free clean. Fabric softener sheets are not just for doing laundry. Older kids can clean mini-blinds, TV screens and computer monitors with damp fabric softener sheets, eliminating the static that causes dust to stick.
For more professional cleaning advice, contact the experts at Merry Maids (www.merrymaids.com).
ARTICLE 2:
Find Time for Friends
By Marla Paul, Content provided by Revolution Health Group
"I told you not to put those cans in the garbage! Now it's too heavy to lift," I growled at my husband. He raised his eyebrow at me — his normally pleasant-tempered wife, who was doing a pretty good imitation of a witch. Later, I groused at my teenage daughter for leaving umpteen pairs of shoes all over the house.
Why was I so cranky this morning? When I sat down in my office to work, it hit me. Tethered to my computer due to mounting deadlines, I hadn't seen a friend for weeks.
I should know better. After all, I wrote a book about the importance of making time for pals. But when several called to have lunch, I put them off. "Let's wait till next month. I'm crazed right now," I said.
It seems logical enough: Work really hard for a month, then reward yourself with coffee with a buddy. But friends aren't meant to be enjoyed sparingly, nor are they a special-occasion luxury. If you want to live a long and happy life, you have to wedge them in.
Friendship's benefits
Study after study shows that people who have close confidants have feistier immune systems, stronger cardiovascular health and less depression and anxiety — not to mention the fact that they have more fun.
Spending time with a buddy should be a no-brainer. But busy women, logging monster hours at work and maybe racing home to make dinner and ferry a kid to soccer practice, often shove friendship down to the bottom of the list.
Chris Essex, 52, co-director of the Center for Work and the Family in Rockville, Md., doesn't buy the excuse that women are too tired to see pals. "If you have the right friends, they give you energy," she says. "Friends are a good stress-management tool. Busy people need a place to let their hair down and vent."
Joan Borysenko, Ph.D., 60, a psychologist, inspirational speaker and author, is no stranger to a crammed life. Zigzagging across the country for speaking dates, Borysenko, who wrote Inner Peace for Busy Women: Balancing Work, Family, and Your Inner Life (Hay House, 2005), sometimes struggles to find inner peace herself: "I start to feel deprived. I start to whine," she says.
"I have the most loving husband in the world; however, he's not a woman," says Borysenko. "Men want to solve the problem. A woman knows you just want to let off steam."
So after several weeks of back-to-back business travel, she clocked out at 12:30 one Friday afternoon and met a gal pal for lunch and then bargain shopping at T.J. Maxx.
So how can you carve out time for pals? You have to put a date on the calendar.
"If it's not scheduled, it doesn't happen. Otherwise you're this cliche in the mall saying 'We must get together for lunch' " and never doing it, says Essex.
Pencil in a weekly or monthly get-together. Essex has a sacrosanct breakfast date with a friend every Saturday. They follow their ritual meal — a veggie omelet and wheat toast — with an hourlong walk, so there's plenty of time to chat. The Saturday meeting means "we don't have to schedule it over and over," she says.
"I try to do the things I have to do anyway with a friend. I have to eat, so I may as well do it with a friend. I have to exercise, so I do it with a friend," Essex explains.
Toni Kayumi, 43, a marketing manager and on-air host for a radio station in Fort Wayne, Ind., meets one buddy for a weekly Pilates or yoga class and walks her dog with another friend and her pup. A reformed workaholic, Kayumi learned to make girlfriends a priority when she realized how much happier she felt with them in her life.
Her husband of two and a half years follows suit: On Thursday nights, he plays basketball with his buddies while she hits a restaurant with hers.
"It's important to add balance to your life and not forget who you were before you got married," she says. With an adoption in her future, Kayumi is already hatching plans to retain her "friend time" once the baby arrives. She's found a YMCA with child care so she and her husband can continue working out with their respective friends.
New York-based magazine editor Joanna Goddard, 27, sometimes toils 50 hours a week at her desk and then races to work-related events at night. In her limited free time, she multitasks to see friends, often inviting them to run errands with her. "We'll just walk around stores, have coffee and buy a bath mat. It sounds really boring, but it's fun," she says.
Goddard also watches her favorite TV show, "Project Runway," with a group of similarly obsessed pals.
"We'll bring wine and go over to our friend's house, watch the show, then hang out," she says. "It's nice to have a show or a games night where there's an activity. Then, instead of just hearing the details of someone's life, you have something else going on. It brings out their personalities more. You have something else in common.
"If you can't hang out with people for three weeks, when you see them, you feel like you're just reporting on your life," Goddard adds. "It's 'What's your update?' and then you leave. You start losing things you have in common. It doesn't feel like you have stuff you're doing together."
Group get-togethers also allow Goddard to catch up with a lot of people at once.
More strategies for staying close
Even if you can't see each other as often as you'd like, keeping track of people's lives and sharing the details of yours is critical to staying close.
"E-mail is really a godsend," says Harriet Mosatche, 57, vice president of a nonprofit agency in New York. She even zips e-mails to women on her block.
"I have a number of friends who live near me that I don't get to see very much because I don't have a lot of time or our schedules are different, but in between we e-mail each other," Mosatche says.
"I think it's really important to keep up with little things, even if they're short notes. To me it's a way of saying, 'I really am thinking about you.' I feel that when I get the note. That way when you do get together, it's not like this long time has gone by. They know what's going on in your life."
Essex regularly updates 25 good friends with a global e-mail. "I don't have time to write them each their own little version," she says.
Impromptu gifts are another way to remind friends you're thinking of them. Cheryl Cooper, 49, an ophthalmologist and mother of three from Highland Park, Ill., recently picked up a sunflower-shaped cake pan for a friend who likes to bake and a ladybug pillow for a pal's daughter with a ladybug collection.
Cooper has a birthday and anniversary book to remind her of special dates in her friends' lives. "I turn the pages every week," she says. During the drive to her office, she dons a headset and chats with girlfriends.
Busy women say they need people who accept their limitations. "My dearest friends understand I can't always get back to them and might not talk to them for a couple of weeks. They understand it's just my lifestyle," Cooper says.