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