www.baptisthealth.net/wellnesscenter 305-434-3700

Inside this issue

Winter 2014 VOL. 10 NO. 01

HealthyTIMESQuick and Easy, Heart-Healthy Recipe. pg5

Your Connection to Better Health

Group Fitness is Constructive Entertainment. pg1

Eating Right for Your Heart. pg 3

Group-Fitness Class Schedule. pg 5

Cardiovascular Training for Heart Health. pg 6

Meet The Team. pg 7

1 Winter 2014 Mariners Wellness Center

By: Margi Faze

Wellness Center DirectorJames CordellJamesCor@baptisthealth.net

MARINERS WELLNESS CENTER

91550 Overseas HighwayTavernier, Florida 33070-2547Tel: 305-434-3700 Fax: 305-434-3701www.baptisthealth.net/wellnesscenter

Group Fitness is

Dinner parties, movies, vacations: There are some things in life that are much more enjoyable when you do them with family or friends. For me, and perhaps for you, exercise is one of those things. Group fitness classes provide us with an excellent way to improve our fitness and overall health in a socially rich and fun environment. The benefits of working out in a group setting are many, but if you have never done it before here are three reasons that will entice you to try a class today.

Social Benefits: You might already have an exercise buddy and, if so, you know just how much fun working out together can be. However, if you are flying solo in your quest for a healthier lifestyle, and want to make the journey more fun, you will find a wealth of enjoyment in group fitness classes. Working out in large groups is a great way to meet people who share your same interests and motivation. You have the opportunity to become part of a close-knit community that sweats, aches, and achieves together. There is a camaraderie that grows within the members that attend classes regularly. These new relations can be a source of inspiration as you greet, motivate, and even challenge each other through little bits of

friendly competition. You may soon find yourself returning week after week, encouraging your new friends, and leaning on them for support while paving a smooth road toward reaching your personal fitness goals. Additional Motivation: Have you ever stared at the clock on the treadmill watching each second pass, wishing the dreaded hour workout was finally over? Let’s face it, working out on your own can become boring after a while. I’m not saying that you should abandon all other types of exercise. In fact, I encourage you to try new things whenever possible because doing so will challenge not only your body, but also your mind. Adding a group fitness class such as spin, yoga, or pilates to your current regimen is a sure way to add variety and fun to your staling routine. In group fitness classes you typically have dynamic music, an engaging instructor, and new exercises at every turn. All of this can be highly entertaining and, dare I say, more challenging than what you are used to in your solo-workouts. And because you are having fun, the time seems to pass much quicker making the clock-staring saga a thing of the past. Group exercise instructors are more than

Constructive Entertainment

Newsletter Design and Editing Margi FazeMargif@baptisthealth.net

Continued on pg 2.

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just facilitators. They are your motivators and cheerleaders encouraging you to work harder and better, eventually helping you to take your fitness to the next level.

Gaining Experience: Most newbies to the gym find themselves alone, trying to navigate an iron jungle filled with unfamiliar equipment and the clanking and buzzing of machines. If we are truly honest, even some of us with more experience can find the gym a little intimidating at times. If you are new to fitness or are returning from a long hiatus away from the gym, group classes can be a perfect way to ease into a regular work out routine. Most instructors will set the pace for the class while offering modifications for every level - beginner, intermediate, and advanced. You can go at your own pace relieving any anxiety or pressure that you might be experiencing. Perhaps you want to start slow and be somewhat anonymous at the beginning until you feel yourself coming out of your shell. Having a trained instructor to show you proper alignment, breathing, and exercise execution will help you gain the knowledge and confidence you need to eventually work at higher levels and even venture off into other areas of the gym.

The Group Fitness program at Mariners Wellness Center is designed to provide members with fun cardiovascular workouts, invigorating resistance

training and a variety of mind-body classes that will help you build strength, endurance, and flexibility. Delivered by skilled instructors in their areas of expertise, our group fitness classes are fun and innovative and will have you reaching new levels in health and wellness.

SATISFACTION SURVEY

We want to hear from you! Our annual member satisfaction survey is a great opportunity for you to tell us how we are doing and what can be improved. The survey will be mailed to you in the coming weeks. As a result of last year’s written comments and data analysis, we implemented several enhancements to the center. We look forward to hearing more suggestions and hope that we can provide even greater service in the future. Please return your completed survey in the postage paid envelope by March 31st or turn it in at our front desk.

Margi Faze is a nationally certified pilates instructor and the newest member of our group fitness staff. She can be reached at margif@baptisthealth.net.

added benefit when we are trying to cut back calories in order to lose weight. 25-35 grams of fiber per day is recommended.

To increase your fiber intake:

• Aim for at least half of your grain products to be whole grains. Examples include rolled oats, barley brown rice, quinoa and whole grain varieties of breads, breakfast cereals and pasta.

• Choose foods that are rich in soluble and insoluble fiber. Some examples include wheat bran, flax seeds, oat bran, barley, legumes (such as chick peas, red, black or pinto beans and lentils) and some whole grains, vegetables and fruit. • Eat lots of fruits and vegetables. Eating the actual fruit or vegetable instead of drinking the juice will give you more fiber and eating the skin

or peel adds fiber as well. At meals make at least half of your plate vegetables.

Limit Total Cholesterol. Dietary cholesterol is a fat like substance found in your blood. High amounts of cholesterol can build up within artery walls as plaque. Cholesterol is found in animal products such as meat, whole milk dairy products, butter, egg yolks, and organ meats. Limit cholesterol to 300 mg or less per day (one whole egg has 213 mg).

Eating Right

FOR YOUR HEART

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Our heart is important not only in February which is American Heart Month, but every month of the year. Heart disease, which is the leading cause of death in America causes blood vessels to narrow or become blocked leading to chest pain, heart attack, or stroke. Risk factors for heart disease include smoking, high blood pressure, high cholesterol, diabetes, being overweight, physically inactive, age, gender, race and family history. Many of the risk factors for heart disease are preventable. While your genetics can not be changed you can prevent and control high cholesterol, high blood pressure, and excess weight with lifestyle changes.

Healthy food choices and an active lifestyle can have a big impact on your heart’s health. The key to heart health is eating foods high in fiber and low in saturated fat, cholesterol and sodium. A well-balanced diet should include a combination of whole grains, lean proteins, fruits, vegetables, and low-fat dairy. Here are some tips to get you on your way to healthier heart.

Increase fiber. Eating a diet that is high in fruits, vegetables and whole grains will increase your fiber intake. Fiber binds to cholesterol which can help lower cholesterol numbers. Also our body doesn’t digest fiber so it makes us feel fuller for a longer amount of time. This is an

By: Dana Hartley

Limit Saturated Fat. Limit Saturated Fat. Saturated fat can increase both your total cholesterol levels and LDL (bad) cholesterol. No more than 10% of your total calories should come from saturated fat which is found in lard, butter, meat fat, whole milk dairy products, chicken and turkey skins and oils such as palm, palm kernel and coconut.

Limit Sodium. Sodium should be limited to 2300 mg per day, even less if you have high blood pressure. Too much sodium causes you to retain fluid and can raise your blood pressure. Most Americans consume more sodium from convenience type foods than from the salt shaker. Those high sodium foods include canned soups, TV dinners, pre-packaged box mixes and processed foods. Avoid these as much as possible and while cooking do so without adding salt. There are many flavorful salt-free seasonings in the market today. However, if needed you may add a small amount of salt to your food at the dinner table. This month and all year make a promise to take care of your heart so that it can take care of you.

Dana Hartley is a licensed registered dietitian and a member of our staff since 2006. She can be reached at danah@baptisthealth.net

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Whole Grain Chickpea Salad SandwichThis satisfying, flavorful sandwich features fiber-packed chickpeas, veggies, tangy mayo and a hint of curry. One serving has 28% of the daily recommended value of fiber!

Ingredients1 15 oz. can chickpeas, rinsed and drained2 tbsp low-fat mayonnaise1 tbsp lemon juice½ cup chopped celery½ cup finely sliced green onion½ cup chopped red bell pepper¼ tsp curry powdersalt and pepper to taste4 lettuce leaves8 slices whole grain bread, toasted

Directions1. Combine chickpeas, mayonnaise and lemon juice in medium bowl; mash with fork. Stir in celery, green onion, curry powder and red bell pepper. Season to taste with salt and pepper.2. Layer lettuce leaves and chickpea mixture between slices of bread, creating 4 sandwiches.

Prep Time: 5 Minutes Ready In: 5 Minutes Servings: 4

Nutrition FactsCalories: 260 Total Fat: 5g Cholesterol: 5mg Sodium: 300mg Total Carbs: 43g Dietary Fiber: 7g Protein: 11g Whole Grains: 27g

Recipe courtesy of www.romanmeals.com

Group-Fitness Class Schedule

* Classes subject to change. For the most current schedule please check at the front desk. * Please note that patient parking at the front of our building is reserved for patients only. We appreciate your cooperation.

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those with diagnosed heart conditions or otherwise who are under the supervision of a physician will need to find out exactly what their specific fitness recommendations will be.

One of the easiest ways to attain the recommended time allotment for aerobic exercise is to break up the bouts into smaller segments. Many of us have busy lives, but 10 minutes of aerobic activity added up into 3 separate occasions throughout your day, may be easier to tackle.

The types of exercise you do for cardiovascular fitness will depend on your preference, ability level, and any injuries or conditions you may have. Some examples include walking, running, swimming, bicycling, and aerobic classes. Individuals, who are currently following an exercise program and are familiar with strength training, may choose to increase the intensity of their weight routine and decrease the duration of their rest periods to add an element of cardiovascular fitness to their existing program. The newly popular term ‘HIIT’ or high intensity interval training is an example of that concept. Our schedule of group exercise classes offers just this kind of training. Some examples include Tabata Boot Camp, Super Cardio and Cardio Pump. To make your cardio workout on the treadmill more interesting, try accessing one of our virtual trail programs. The virtual trail will guide you through an outdoor landscape as you perform the duration of your cardio workout! Another option would be to talk to our qualified exercise staff to help you design a challenging and appropriate routine for your body and your goals.

Heart HealthCardiovascular Training for

By: Heide Manns

The physiological response to exercise will have you breathing faster and more deeply. “This maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.” This process, as described above by the experts at the Mayo Clinic, not only makes you feel good, but over time will lead to a healthier cardiovascular system and heart.

The heart is comprised of a substantial mass of muscle tissue and needs exercise just like the other muscles in our body. An exercised heart is a healthier heart. As excess weight and obesity become an increasingly prevalent issue in the United States, the need for exercise in the lives of Americans increases as well. The benefits of a regular exercise program are many, however, the most important is a healthy heart leading to longer and better quality of life.

The American College of Sports Medicine’s (ACSM) recommendations for average adults to maintain cardiovascular fitness is listed as 30 minutes of moderate to vigorous intensity aerobic exercise performed 3-5 days per week. These are general guidelines and each individual, especially

Heide Manns is a certified personal trainer, certified medical exercise specialist, and a member of our staff since 2010. She can be reached at heidem@baptisthealth.net.

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The TeamJames Cordell

Angela Webb

Jennifer Boltz

Doris Hall

Julie Johnson

Diane Griste

Arlene LineDana Hartley

Candice Grostefon

Monica Endico Beth Raines Jim Horan Heide Manns Rebecca Jaworski Sara Kirchner

We welcomed Natacha as our new yoga Instructor in December of 2013. Natacha’s love of yoga stems from an experience she had at the tender age of 15 when a family friend introduced her to the ancient practice. She has been teaching yoga for over eight years in her native Canada and loves to inspire people to achieve a more balanced and healthier lifestyle. Her classes are supportive and adjusted to meet the individual needs, abilities, and skill level of each student. She is a certified yoga instructor and Naturopath, specializing in both Vinasa Yoga and Hatha Yoga for seniors and children.

Meet

Natacha Paquette Yoga Instructor

Margi FazePilates InstructorMargi is the newest member of our team. Her fitness journey began in 2007 after giving birth to her third child. Seeing herself tire and overweight, she decided to take action and lose the extra pounds once and for all. She entered and won the National Body-for-LIFE challenge which led her to travel the country as a BFL spokesperson and EAS fitness model. Margi went on to compete in the Fitness America Pageant winning first place in the bikini classics division. She obtained her corporate wellness coach and pilates certifications and opened her own corporate wellness company through which she helped numerous clients achieve their weight-loss and fitness goals. Her driving force is her passion for helping others succeed while promoting a positive mind-set at all times.

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