5 SURPRISING REASONS TO EAT AN APPLE A DAY

Beyond its fabulous flavor and perfect portability, apples pack major health benefits. Here, the lowdown on why you should be getting a daily dose.1. They're Slow FoodFirm and packed with fiber (5 grams, or 20 percent of your daily value), they demand a chewing commitment, giving your body time to register itself "full" before you scarf down too many calories. And the natural sweeteners in apples enter the bloodstream gradually, helping keep your blood sugar and insulin levels steady so you feel full longer — the opposite of many sugary snacks, which produce a quick rush followed by a hunger-inducing crash.2. They Help You Breathe EasyKids of women who ate the most apples while pregnant were less likely to wheeze or develop asthma by age 5, researchers from the United Kingdom found recently. The fruit may also protect the lungs of adults, lowering the risk of asthma, lung cancer, and other diseases.3. They Zap CholesterolThanks to two key components, pectin (a type of fiber) and polyphenols (powerful antioxidants), apples can take a bite out of blood cholesterol levels and prevent the oxidation of LDL ("bad") cholesterol — the chemical process that turns it into artery-clogging plaque. The trick to maximizing the benefit: Don't toss the peel; apple skin has two to six times the antioxidant compounds as the flesh.4. They Fight CancerLab studies have shown that several compounds in this juicy fruit curb the growth of cancer cells — but they're most potent when the apple is eaten whole (minus the stem and seeds, of course). People who munch more than one a day lower their risk for several cancers (oral, esophageal, colon, breast, ovarian, prostate, and others) by 9 to 42 percent, Italian researchers found.5. They Make You SmarterPossibly because they boost the production of acetylcholine, a chemical that transmits messages between nerve cells, apples are now thought to keep your brain sharp as you age, enhance memory, and potentially lessen the odds of getting Alzheimer's disease, suggests one recent animal study from the University of Massachusetts at Lowell. With this sort of nutritious snack at your disposal, it might be time to rethink the idea of a "smart cookie."

SAY WHAT!

It would take you 136 minutes at 3 mph just to walking off the extra calories in a plain hamburger. Think before you eat.

EAT LESS LATER

Everyone knows, whether they want to admit it or not, that reducing calories will help you lose weight. However, just as you should reduce the calorie intake, you need to know when to eat. Breakfast is the most important meal of the day and the one meal that you should not miss. Lunch should be healthy but less than you ate for breakfast. As you approach dinner, eat healthy and light. Avoid after dinner snacks, and DO NOT eat at least 3 hours before you lay your head down for the evening.

Friday night tough on WISE COUNTY FOOTBALL

Wise county teams go 2-5 for the weekend

Panthers stay Perfect.
Paradise
34
Nocona
14

OH MY

If you eat a order of medium French Fries it will take you 113 minutes at 3 miles an hour or over 40 minutes of swimming just to burn the extra calories off.

At Least 5 A Day

Did you eat your fruits and vegetables today? Mom has always known best when she has always told us to eat our vegetables. However, what’s the big deal with fruits and vegetables?Our bodies crave and need fruits and vegetables. We were made to consume them more than any other food. From eating the recommended amount of fresh fruits and vegetables our bodies can almost get all the vitamins and nutrition it needs from them. However, we tend to miss the mark on what we eat each day. We often think were doing just fine on 2-3 servings, or less a day. According to the USDA (Mypyramid.gov) they recommend at least 5 servings per day! Five servings each day will help fight off sickness, help prevent disease, and make us feel great. So with a little thought and effort we can help give our body what it so desperately needs and wants.10 tips to get at least 5 a day:
Add fruit to your breakfast in your cereal, oatmeal, or on your waffles.
Add a fruit to your favorite plain yogurt.
Snack on raw vegetables or fruits instead of chips or pretzels.
Drink 100% juice instead of coffee, tea, or soda
Going out to lunch? Order a salad with the dressing on the side and order green vegetables for your side instead of French fries.
Keep fruits and vegetables at home in plain sight- grapes, oranges, bananas, and apples on the table or counter. If you see them, you will eat them.
Try dried fruit instead of potato chips.
When cooking vegetables, cook extra and store them in serving size containers for easy access.
Add fruits and vegetables to your precooked and readymade meals.
Try berries and melons or make a fruit salad for a naturally sweet dessert instead of that piece of pie, cake, or cookies.
And a bonus of eating 5 besides they’re full of the vitamins and nutrients is your body will feel full longer and satisfied till your next meal.
Even with fruits and vegetables serving size is still important so check out the serving size chart below and remember- LIFE’S A SPORT and to play the game of life, you need to be healthy! So, like mom said… Eat those fruits and veggies and you’ll be ready to GET IN THE GAME.
One serving equals:1 medium piece of fruit1/2 cup fruit (raw, canned, or frozen)1/2 cup cooked vegetables (canned or frozen)1 cup raw vegetables1/4 cup dried fruit4-6 oz. of 100% juice 1/2 cup cooked peas or beans
Personal Training or nutritional information contact me at wb.sportsnutrition@hotmail.com

ITS FOOTBALL TIME AGAIN IN WISE COUNTY

ALL LOCAL HIGH SCHOOLS START THE SEASON THIS WEEK.

Go support your local teams

"GET IN THE GAME"

Take care of what gets you there.

Your feet are one of the most important things we should take care of each day . They take us to work, they walk, stand, carry, lift, climb, work, and exercise. If you neglect your feet—especially during a workout—then your feet with have to deal with blisters,and lasting discomfort on top just being tired and wore out. One of the best ways to care for your feet is to invest in a good pair of shoes.
There is nothing worse than trying to work out when you're experiencing pain in your feet and improper shoes can even lead to possible injury. To improve your workouts, look for a high-quality shoe with a good fit that is made to support the activities you do.

OLD SCHOOL
Push ups still can't be beat.

Try to work push ups into your work out
10 to 15 per set.
GOAL
10 sets (100) three times a week included in your existing work out.

WALK WALK WALK

Get in the game

Beginner Walking Program

Week -Warm-up -Walk Briskly -Cool Down -Total Time

1) 5 min. 5 min. 5 min. 15 min.

2) 5 min. 9 min. 5 min. 19 min.

3) 5 min. 9 min. 5 min. 19 min

4) 5 min. 11 min. 5 min. 21 min.

5) 5 min. 13 min. 5 min. 23 min.

6) 5 min. 15 min. 5 min. 25 min.

7) 5 min. 18 min. 5 min. 28 min.

8) 5 min. 20 min. 5 min. 30 min.

9) 5 min. 23 min. 5 min 35 min.

10) 5 min. 26 min. 5 min. 36 min.

11) 5 min. 28 min. 5 min. 38 min.

12) 5 min. 30 min. 5 min. 40 min.

Source: Exercise and Your Heart, National Heart, Lung, and Blood Institute/American HeartAssociation, NIH Publication No. 93-1677.

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Wendell Berry CPT

What to feed the kids before the game or a practice to keep them playing their best!

Some “event” is at six and you just got home from work. The kids are trying to find their equipment. You’re rushing around to be on time, but no one has even eaten yet; sound familiar? So instead of running to McDonalds for a hamburger and fries and eating it as you are pulling into practice, let’s look at some simple nutritional advice and ideas that you can use to actually help the kids practice or play with more energy and effort.

Carbohydrates are the foods that fuel the muscles. This food group is used when the body is involved in a physical activity. Proteins and fats on the other hand are essential to the development of our young athletes but provide no energy for the activities they are involved in. Carbs are stored in the muscles in the form of glycogen that can remain there for up to 24 hours.

Carbohydrates are easy to digest compared to proteins and fats that can sometimes take up to 12 hours to digest. This is why we can feel sluggish and tired after a meal heavy in protein and fat. These meals can drain your energy because the body has to use more energy just to digest it. With a meal consisting mainly of carbohydrates before practice you will see that your player will have all the energy and fuel they need to perform to their highest potential!

Some Kids that just can’t eat before practice can still reap benefits with a high carb lunch and a lite energy snack on the way to the event. If the game is in the morning try a high carb dinner the night before and a lite breakfast before you leave the house. Try a meal such as pasta with grilled chicken, or a baked potato with a lean protein, or rice with beans, and for breakfast a good low sugar cereal, or oatmeal with fruit. Some snack suggestions are a granola bar, fruit, yogurt, or a muffin.

This plan will provide plenty of fuel for activities and will help benefit performance. Be creative and plan ahead and have the food the kids need ready and available at home and limit those quick stops at the nearest fast food chain on the way to the game or practice. With your help and proper pregame habits you might just be helping in creating a future all-star.

EXERCISE OF THE DAY

Assisted Tricep Dip Machine


Starting Position
Follow machine instructions for set up and select desired weight. Grip the handles underneath your shoulders with palms downward and elbows pointing back. Straighten the arms and place knees on the pad, so that your body is upright and abs are engaged.

INHALE: Bend elbows to lower your body until elbows are bent about 90 degrees.
EXHALE: Straighten elbows to push back up to the start position to complete one rep.
Special InstructionsKeep arms close to the sides of your body and point the elbows back (not out to the sides). Remember that on this "assisted" machine, when the weight you choose is heavier, you’re lifting less of your body weight and the exercise is easier. When the weight you choose is lighter, you’re lifting more of your body weight and the exercise is harder.

QUOTES OF THE DAY

During my 18 years I came to bat almost 10,000 times. I struck out about 1,700 times and walked maybe 1,800 times. You figure a ballplayer will average about 500 at bats a season. That means I played seven years without ever hitting the ball.
-- Mickey Mantle

When you get to the end of your rope, tie a knot and hang on.
-- Franklin D. Roosevelt

Where are those sheep when you need them?
By Wendell Berry CPT

Grumpy, run down, feeling sickly?? Well, if you haven't figured it out all of this may be from lack of sleep. Sleep is what makes your world go round. Without a routine bedtime system the whole family can find themselves tired and sleepy when the alarm clock sounds. Depending on the ages in your house all might need something different (see chart below by the American Sleep Association). Some of us need at least 8 hours while others my need at least 10. So, planning for sleep is critical to how you function daily and to your health. Allow plenty of time to slow down before bedtime….read stories to the kids, watch your favorite show, basically, just chill. You see a good night’s sleep starts long before you put your head on that fluffy pillow. It actually starts hours before. Plan ahead make a bedtime schedule and stick to it and your family may all seem a little happier, friendlier, healthier.

According to the American Sleep Association, the sleep needs of toddlers, kids, and adults all differ greatly:
· Toddlers & Preschoolers (ages 2-5): 10 to 12 hours each night, plus daily naps
· Children (ages 7-12): 9 to 10.5 hours each night
· Teenagers: 8 to 9.5 hours each night
· Adults: 7 to 8.5 hours each night


Some additional helpful hints to get some serious ZZZZZZZZZZZZZZ!

Limit food and beverage intake before bed. Snacking before bed isn’t good for your waistline nor is it good for the quality of sleep. Acids in the stomach level out, making heartburn and indigestion more likely to occur especially when you lie down. Also, since the body's metabolism increases slightly to digest that nighttime snack it can raise your energy levels making it hard to relax. If you believe you just have to have that nighttime fix try to limit it to a couple of hours before your scheduled bedtime and if it’s the kids who really need one try to limit it to three hours before.

Keep it small. If you must have a snack, keep the portions and the fat low. Fatty foods put your body in overdrive when trying to digest it which makes your body work hard instead of relaxing. And eating too much leads to a full stomach which is not a comfortable stomach when it comes to sleeping. Try a granola bar, a small bowl of cereal, or maybe a hand full of raw almonds.

Just say no. Stay away from caffeine drinks like colas, energy drinks, coffee, or grandma’s super sweet ice tea. These are all stimulants that will have you bouncing on the bed instead of sleeping in it. Try a small glass of low fat milk or even better that wonder drink, water.


A good bedtime plan and commonsense will help you achieve a good night’s rest without having to count any barn animals or take any magic potions.

Remember Life’s a Sport so play hard during the day and rest even harder at night.

PBR IN DECATUR THIS WEEK

The 7TH annual JW HART PBR CHALLENGE rolls into Decatur this week with some of the best bull riders in the world taking on the baddest bulls on the planet. Don’t miss the exciting event.
Tickets on sale at Radio Shack on Decatur, Texas or online @ etix.com

QUOTES OF THE DAY

Never let the fear of striking out get in your way.
-Babe Ruth

There are no shortcuts to any place worth going."
- Beverly Sills

Only those who risk going to far can possibly find out how far one can go.
- T.S. Eliot

GO NUTS ABOUT NUTS

If you are like most people, you probably love nuts. Recent medical research suggests that Almonds, especially raw and skin on in their most natural state, not only make a nutritious snack, but can also help support a healthy heart by reducing the risk of heart attacks by up to 50% . Just remember though that all nuts are very nutrient dense in calories, so a handful at a time PLEASE!

GO PANTHERS Beat RED WATER

Area Championship Starts today in Paris, Texas
Game 1 @ 7:30 pm Friday
Game 2 @ 4:00 pm Saturday
Game 3 @ 7:00 pm Saturday if needed

FRESH

Processed foods not only extend the shelf life, but they extend the waistline as well.
EAT FRESH

EXERCISE OF THE DAY

Crunches with Swiss Ball

Starting Position: Begin by sitting on top of the Swiss ball. Roll in the direction your head is pointed until your lower back is supported by the curve of the ball. You can either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head.

EXHALE: Crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position.

INHALE: Lower yourself back to the starting position, where your head wraps back around the ball. Try doing 2 sets of 15 crunches.

Special Instructions: Keep space in-between your chin and chest, so your spine stays in a neutral position. Balance yourself on the ball with as much upper body weight off the ball as possible without falling over backwards.

Muscles Worked: Abs Time
Involved: 3 minutes Body
Benefit: Strong abs, less back pain

THERE WATCHING


Kids learn from watching you.
Eat badly and they will follow
Eat fruits and veggies and they will too.

Show your kids how to make healthy choices when you are on the run. Put fresh fruit in a bag for a quick snack instead of candy, or chips.

While shopping, allow children to help pick out fruit and veggies with you.

When eating fruits and vegetables try to leave the skin on whenever possible.
This is where fiber and nutrients are found.

Eat fresh

SMILE

WHITER TEETH
Crisp fruits and vegetables act as cleaners when you chew them; they have a natural cleansing action that works on tooth enamel to remove stains. In particular, "apples have a gentle malic acid that also helps dissolve stains,"

YOUR OUT

Paradise Panthers win game one of the three game series 8-2
Great pitching, strong defence,and numerous hits gave the Panthers the easy win.

DRINK DRINK DRINK

Wendell Berry CPT
Water, water, everywhere and we should be drinking plenty of it! Why you ask? Well let’s see, our bodies are made up of 55% to 65% water, but it needs your help to enter the body. Water helps keep our bodies stay the correct temperature. It helps our bodies use nutrients and transports waste away. It helps the muscles function and our heart tick! These are just a few of the many reasons why this clear liquid is needed. So, what I’m saying is OUR BODIES HAVE TO HAVE WATER!Oh another thing… did I mention after a couple of days without water you will cease to exist?Did you know your brain is made up of 75% water? The blood in your body has over 80% water and your lungs are a whopping 90%. Somehow we think we can do without it! Many of us go entire days without drinking one glass of water and instead suck down liquids that actually dehydrate the body! Some also think water fills you up and causes you to retain fluid, but that is incorrect! Water actually helps reduce weight. It makes your metabolism work faster and cleans your body of unneeded waste.
Hydration doesn’t always come from the water we drink it can also come from other quality forms such as milk,100% juice, fresh fruits, and veggies! You see the hydration of your body is important and in my estimate over 80% of us don’t reach the bar we need! So come on drink, drink, drink! I know you have heard the saying drink milk it does the body good, but I say drink water it does the body great.

For Personal Training or nutritional information contact me at wb.sportsnutrition@hotmail.com
Or go to my blog
Life’s a Sport@
wbsportsnutrition.blogspot.com

HEALTH QUOTE OF THE DAY

~ Those who do not find time for exercise will have to find time for illness. ~ Earl of Derby

WALK WALK WALK

Walking is an wonderful form of exercise that nearly everyone can do without any special equipment,you can more than likely walk right out your front door and start. I have included A 12 week beginner program to get you in the game. It can be found in the food for thought section in this blog.

REMEMBER LIFE'S A SPORT SO GET IN THE GAME.

EXERCISE OF THE DAY

The Bird Dog is a floor exercise for strengthening the core region that includes the abdominal muscles,lower back,bottom,and thighs.
It's not difficult to do and it is a good beginner exercise for the abs and lower back. Here's how it's done.
1. Kneel on the floor with hands firmly placed about shoulder width apart.
2. Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it.
3. When you're ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear.
4. Hold for 10 seconds then return to hands and knees on ground position.
5. Starting out, try 5 repeats on alternate hands and knees -- 10 repetitions in all. Add additional sets of 10 exercises up to 3 sets of 10.
Good Luck

Paradise Baseball PLAYOFF BOUND

Playoff Series with Krum
The playoffs begin for the Paradise Panthers when they are scheduled to square off against Krum in a three game series. All games are in Springtown:



Game one, Thursday, 7:00 pm
Game two, Saturday, 1:00 pm
Game three if necessary, 4:00 pm

QUOTES OF THE DAY

If I'd known I was going to live this long, I'd have taken better care of myself. Eubie Blake

Older people shouldn't eat health food, they need all the preservatives they can get. Robert Orben

He who has health has hope, and he who has hope has everything Unknown

Our health always seems much more valuable after we lose it. Unknown

Start the day right

Don't Skip Breakfast
Studies show that we will feel better and perform better after a good healthy breakfast. Whether you are at work at home, or even on the road, it is not a good idea to skip breakfast. Eating a good breakfast sets the tone for the rest of the day.
When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. By mid-morning, you might grab a cup of coffee or a sugary candy bar to wake up again. This might work for a few minutes, but by lunch time you are hungry, crabby, and perhaps your mood might make you a little more prone to make unhealthy choices at lunch.
Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled a few times each day -- starting with breakfast.
Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.
Making a Healthy Breakfast
A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk.
Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
If you really don't like to eat breakfast, you can split it up into two smaller meals. Eat a hard boiled egg at home, and an hour or two later, take a break from work and snack on an apple and a handful of healthy nuts like pecans or walnuts.
Breakfast Every Morning
Remember that eating a healthy breakfast is the best way to start off your day . Notice how much better you feel through the morning and the rest of the day when you don't skip breakfast.

Beginning the Blogging Journey

I am just now beginning this blogging journey....therefore, this is my first post and my blog is basically under construction until I can figure out all of the technology stuff (from my wife)! So please check back periodically to see all the information I will update frequently on my blog! Thanks and welcome!
WBerry