Without us, these families will not have a Christmas!!

http://blog.lizfitness.com/2010/11/without-us-these-families-will-not-have.html

Hi everyone!

I have decided to adopt a Christmas family again this year, and I would love your help in seeing that they have a Christmas. 

These families are living in extreme poverty, and are asking for just the basics.  The school counselors notice when the children come to school hungry, or cold, and are without coats or jackets.  They then have them fill out a questionnaire at school to determine amount of need, and we help as many families as we can, with the neediest families getting “adopted” first.   Without us, these families would not have a Christmas at all. 

Here is how it works:

We try to get a pair of pants, a shirt, a sweater or jacket and a pair of shoes for each kid.  I try to get these things where they can return them if they are not the right size (like target).  I also like each kid to get a book and one toy/game/fun.  It is important when adopting a family to have the same number of gifts for each child.  We wrap the presents and then we deliver them.  We also need to find $200 for a grocery gift certificate for each family. 

Please let me know if you can make a contribution, or take a child!

Also, the family has requested blankets and towels, so if you have any slightly used blankets that you would like to donate please let me know. 

If you would like to do even more, there are still 7 families that need a team captain, so please let me know if you are up for that!  It does take time, but seeing the look on the children’s faces when you deliver the gifts is priceless. 

I know that times are tough, so anything that you can do to help is greatly appreciated.  Every dollar helps!

lizfitness@gmail.com

949-573-0378

Netflix: Killer at Large: Why Obesity is America's Greatest Threat

A great documentary for EVERYONE to watch:

Obesity causes 110,000 American deaths each year and plays a role in one-third of all cancer deaths. Yet, despite ballooning concerns, little is being done on the public policy level, as this probing documentary explains. Exploring the issue from individual, political, scientific and cultural perspectives, the film features appearances by Bill Clinton, Ralph Nader, Arnold Schwarzenegger, former Surgeon General Richard Carmona and others.

Netflix: Killer at Large: Why Obesity is America's Greatest Threat: "- Sent using Google Toolbar"

Grand Canyon/Colorado River rafting and camping trip: 9-6-10-9-12-10

After getting soaked by a rapid...

First night of camp, slept under the stars, right next to the Colorado River..

Pilates Instructor - Personal Trainer - Sports Nutritionist - San Clemente Ca.: Skiing Bachelor Gulch, Colorado (near Vail)

Pilates Instructor - Personal Trainer - Sports Nutritionist - San Clemente Ca.: Skiing Bachelor Gulch, Colorado (near Vail)

Kayaking the Sea Caves of Santa Cruz Island

Just outside of Ventura Harbor..

View from the back of the ferry

entering into one of the sea caves on Santa Cruz Island...

Dolphins surfing the front of the ferry on the way home... No joke, there was at least 500 in the pod... it was incredible!  Ask for my friend, Erica S:
http://www.islandkayaking.com/Page_2x.html

Santa Barbara, 6-25-10

View from the beach house in Santa Barbara... Thanks Christine and Michael!

6-25-10:  I chilled with these dolphins in the
Ocean in Santa Barbara for over an hour.
Luckily, my friends were able to get
these pics before joining me in the water.

6-26-10:  Santa Barbara Summer Solstice Parade

Maui: 5-19-2010

This is a turtle that came up to the outrigger to check us out... and bring us good luck! 

West Maui's North Shore

Gluten free

An article on the basics of a Gluten free diet:
Gluten free

Skiing Bachelor Gulch, Colorado: 2-2-2010

 February 2, 2010: Skiing Bachelor Gulch, Colorado

Nutrition Program

What I do:

· Clinical Nutritional Assessment:

o Metabolic calculations showing daily resting metabolic rates and total energy expenditure

§ This helps me determine how many calories you should be taking in.

o Nutritional analysis of your current diet

§ This helps me determine how many calories you are taking in

§ Analysis of 34 nutrients

o Physical Assessment:

§ A full body composition, including caliper and tape measurements

§ Gender, height, weight, age, medical conditions, medications, food allergies or intolerances

o I take the information and create a diet specifically for you

o You will receive your Binder within 3 days.

What you get:

· A complete program in a binder including finished menus

· A shopping list for your menu

· A week’s worth of meals

o 4 different breakfasts, lunches, and dinners

§ You can mix and match the meals, so you don’t get bored

· Email/ phone support

· Body composition update after 4 weeks

Cost of program:

$300

Gluten Free Nutrition in San Clemente

Avila's El Ranchito on Del Mar now offers a Gluten Free Menu!

Here is a link to their menu:

Front:

Avila%27s_El_Ranchito1%5B1%5D.pdf

Back:
Avila%27s_El_Ranchito2.pdf

YouTube - Sugar: The Bitter Truth

This is a great lecture on the evils of processed fructose sugar (specifically: high fructose corn syrup, which is added to most convenience foods: canned soda, sports energy drinks, and most other pre-packaged junk food and almost all fast food)
High fructose corn syrup is metabolized as fat, so all of those aformentioned items, as well as fat free snacks are actually fat producing, and a huge part of the reason for the obesity epidemic.

YouTube - Sugar: The Bitter Truth

Important notes:

• Always eat carbohydrates with fiber: it reduces the rate of your carb absorption, which reduces your insulin response.
• Real fruit is okay, because where there is fructose in nature, there is WAY more fiber.. so it counteracts the negative effects of the fructose. Fruit limits the amount of fructose that you are taking in, and it provides the essential nutrient: FIBER!!!
• Parents: there should be NO sugared beverages in your home. Obviously eliminate soda, but you should also eliminate juices and juiceboxes... they are a recipe for obesity and disease, and are missing the most essential nutrient of all: FIBER!!
• Eliminate as many pre-packaged foods as you possibly can from your household. Make nutritious meals and snacks ahead of time. Yes, this does take time... but skip a TV program and have the kids help in the preparation. Carry a cooler with you every where you go, so you always have a snack on hand.

He goes over the importance of fiber, and recommends getting 100-300 grams a day:

• Fiber reduces the rate of carbohydrate absorption, which reduces insulin response (minimizing fat storage).
• Adding fiber to your diet tells your brain that you are full more quickly. It does this by increasing the speed of transit of intestinal contents to the ileum (the lowest part of the intestine), and sending a satiety hormone (PYY) to the brain which tells you that you are full.
• Load up with fruits and veggies: Apples typically have 4 grams of fiber, a banana has 3, one half a medium Haas Avocado has 6 grams of fiber.

Quote of the month

"A woman who is convinced

that she deserves to

accept only the best,

challenges herself to give the best.

Then she is living phenomenally."

Maya Angelou

Estimated Daily Caloric Intake for Runners

Please click this link for a printable word document:
Daily%20Caloric%20Needs%20for%20Runners.docx

South County Runners Club: Chart for Daily Caloric Needs

Females:

Age	30	35	40	30	35	40	30	35	40
Height	5’1	5’1”	5’1”	5’4”	5’4”	5’4”	5’7”	5’7”	5’7”
Weight	110	110	110	130	130	130	150	150	150
BMR	1279.2	1255	1232	1380	1356	1333.3	1481.4	1457.9	1434.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	1983	1946	1909	2139	2103	2066	2296	2260	2223
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2207	2166	2125	2381	2340	2299	2555	2515	2474

Males:

Age	30	35	40	30	35	40	30	35	40
Height	5’7”	5’7”	5’7”	5’10	5’10”	5’10”	6’1”	6’1”	6’1”
Weight	160	160	160	180	180	180	210	210	210
BMR	1709.7	1675.7	1641.7	1872.4	1838.4	1804.4	2097.4	2063.4	2029.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	2650	2597	2545	2902	2850	2797	3251	3198	3146
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2949	2890	2832	3230	3171	3113	3618	3559	3501

Remember, these are just averages. Your daily caloric expenditure is dependent on many factors. Also please remember that counting calories is only one way to maintain or lose weight.

Please email me at lizfitness@gmail.com with any questions or comments!!