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GayleFORCE Fit: Chest

by Sharon Gayle December 21, 2011

Chest Exercise - Decline Push-Up: Off Bench (Inter./Adv.)

Primary Muscle Group: Chest
Secondary: Triceps


Breathe, Control, Concentrate on Form.

  1. With feet on bench, chest a few inches from floor, push up until arms are straight.
  2. Be sure that you are hands to the sides but in line with your shoulders.
  3. Do not allow your midsection to sink. Come down slowly as you concentrate on keeping your core tight, and body aligned during both the up and down phase.
  4. Push up slowly and repeat.    

Suggestion: Perform 3 sets. Complete 8 to 12 repetitions. ~SG.


Exercise | Tips

Let's Dine: Holiday Recipes

by Sharon Gayle December 21, 2011

Holiday Recipes

Don’t lose hair trying to figure out what new dish to add to your family’s Holiday dinner on top of the stress of shopping. Consider adding the two mouth-watering, yet healthy low-fat dishes below, for a change and smiles all-round the dinner table!  Enjoy! ~SG.

Glazed Ham with Apricots 

Yes, ham can be the centerpiece of a healthy meal — just choose a piece that's lean (ask for shank), low-sodium, and smoked (to reduce fat). Amp up the flavor with apricots and
mustard-marmalade glaze. 

Mouth watering Glazed Ham!


Serves: 16
Prep Time: 35 min
Cook Time: 2 hr 15 min
Oven Temp: 325


  • 1 (7-pound) fully cooked bone-in smoked half ham
  • 1 package(s) (6-ounce) dried apricot halves
  • 2 tablespoon(s) whole cloves
  • 1/2 cup(s) orange marmalade or apricot jam
  • 2 tablespoon(s) country-style Dijon mustard with seeds


  1. Preheat oven to 325 degrees F. With knife, remove skin and trim all but 1/8 inch fat from ham. Secure apricots with cloves to fat side of ham in rows, leaving some space between apricots. Place ham, fat side up, on rack in large roasting pan (17" by 11 1/2"); add 1 cup water. Cover pan tightly with foil. Bake 2 hours.
  2. After ham has baked 1 hour and 45 minutes, prepare glaze: In 1-quart saucepan, heat marmalade and mustard to boiling on medium-high. Remove foil from ham and carefully brush with some glaze. Continue to bake ham 30 to 40 minutes longer or until meat thermometer reaches 135 degrees F, brushing with glaze every 15 minutes. Internal temperature of ham will rise 5 to 10 degrees F upon standing. (Some apricots may fall off into pan as you glaze.)
  3. Transfer ham to cutting board; cover and let stand 20 minutes for easier slicing. Slice ham and serve with apricots from pan.

Accordian Potatoes


For seriously satisfying spuds, try these vitamin-rich reds. Creamier than russets and lower in starch, all they need is a drizzle of olive oil before roasting; sprinkle with parsley and
thyme and serve.

Accordian Potatos, a wonderful complement to your Holiday Dinner!


Serves: 8 
Yields: 8 side-dish servings
Prep Time: 10 min
Cook Time: 37 min
Oven Temp: 450


  • 8 large (8 ounces each) red potatoes
  • 2 tablespoon(s) extra virgin olive oil
  • 1/2 teaspoon(s) salt
  • 1/4 teaspoon(s) coarsely ground black pepper
  • 1 tablespoon(s) chopped fresh parsley leaves
  • 1 teaspoon(s) chopped fresh thyme leaves


  1. Preheat oven to 450 degrees F. Carefully slice each potato thinly without cutting all the way through.
  2. Place potatoes on microwave-safe dish and cover with waxed paper. Cook in microwave on High 12 to 15 minutes or until easily pierced with tip of knife.
  3. Transfer potatoes to metal baking pan. Carefully drizzle oil between slices. Sprinkle with 1/2 teaspoon salt and 1/4 tea¬spoon coarsely ground black pepper. Roast in oven 25 minutes or until lightly browned. Transfer potatoes to platter; sprinkle with herbs. 

Recipes: Courtesy of Good Housekeeping.
Photographs: James Baigrie


Nutrition | Recipes

GayleFORCE Stats & Facts: Blood Disorders and Public Health

by Sharon Gayle December 21, 2011

Blood Disorders and Public Health

America's public health system encompasses governments, healthcare providers, and others working to improve population health. The lack of a public health framework for many blood disorders, both rare and common, is a particular concern.

  • For example, even a relatively common blood disorder such as venous thromboembolism (VTE), with a U.S. prevalence of at least 1 million people, lacks an established mechanism for surveillance. Little is definitively known about the magnitude of the public health burden of VTE. Although VTE is an important cause of mortality and may account for more than 100,000 deaths per year, fewer than 40,000 deaths associated with VTE are recorded  each year in vital records. That underestimate reflects in part the low use of autopsies, which are required to detect many fatal pulmonary emboli.
  • Hereditary hemochromatosis is a genetic disorder present in about 1 million Americans, although few individuals at any point in time have symptomatic iron overload disease. The opportunity to detect iron overload at an early stage and intervene through therapeutic phlebotomy to prevent the development of clinical disease, specifically liver cirrhosis and cancer, remains a challenge.

  • At least 3 million Americans have sickle cell trait. They are carriers of the sickle cell gene mutation, also known as Hb AS, but the extent to which the carrier status poses health threats is not well established.
  • In the U.S., rare diseases are defined as disorders affecting fewer than 200,000 people (about 1 in 1500 people), although in the European Union, the cutoff is a prevalence of 1 in 2000 people. Medications that are targeted to rare diseases are known as orphan drugs. The rare blood disorders considered in the remaining papers in this supplement are bleeding or coagulation disorders, the most common of which are hemophilia A and B, and the hemoglobinopathies: sickle cell disease and thalassemia.
  • Globally, sickle cell disease and thalassemia are not rare, with more than 300,000 affected births each year. In the U.S., it is estimated that perhaps 100,000 people live  with sickle cell disease and a few thousand with clinically noteworthy thalassemia.

We propose a framework for public health to address rare conditions that affect relatively small numbers of people and are often neglected in public health programs.

Blood disorders have a vital importance to public health and vice versa. Whether relatively common or relatively rare, people with blood disorders have health challenges specific to their conditions that require knowledgeable healthcare providers, access to screening and diagnostic testing, and information to help them manage their conditions. Public health systems are responsible for the assessment of the frequency and seriousness of these conditions, the appropriateness of screening tests and preventive services, and barriers to access evidence-based services. Public health professionals should be involved in activities to inform and influence policy development in order to ensure access to cost-effective services that improve health outcomes. Public health is not just about intervening to reduce the burden of common diseases and exposures but also about giving appropriate attention to the needs of people with rare disorders.


Provided Courtesy of Centers for Disease Control (CDC) "Blood Disorders and Publick Health"
Source: Grosse SG, James AH, Lloyd-Puryear MA, Atrash HK. A Public Health Framework for Blood Disorders. Am J Prev Med 2011; 41(6S4): S319–S323.

Happy Holidays!

by Sharon Gayle December 21, 2011



Happy Holidays!

From Sharon Gayle &
GayleFORCE Fitness

Dear Friends,


May this most special time of year find you surrounded by those you Love and hold most dear. And may the happiness you share during this time, create fond and lasting memories.

Warmest wishes to you and your families,
Sharon Gayle