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Tip of the Day! | An Apple...

by Sharon Gayle May 29, 2017

GayleFORCE® | Keeping it real!


It takes a litte bit more than an Apple.


An “Apple a Day” combined with the main ingredient …the “Right Mindset”, definitely helps to keep the Doctor away!

CDC announces Arthritis on the rise...

by Sharon Gayle March 4, 2017

Arthritis on the Rise


Alarming Statistics Presented


About 53 million U.S. adults have arthritis. However, the number of men and women with arthritis is growing and expected to reach more than 78 million in 2040, according to a new CDC study.

Learning what to do so you feel your best with arthritis, and being active are recommended for people with arthritis.

Arthritis Increases

CDC estimates that the number of men and women with arthritis will increase almost 49% to more than 78 million in 2040. About half of those with arthritis are working age adults—age 18 to 64 years.


In this just released study, an estimated 34 million adults will be limited in their usual activities because of their arthritis in 2040, an increase of 52%.

Impact of Increased Arthritis

As the number of people with arthritis increases, their need for special medical care will grow as well. Providers who are experts in arthritis, like rheumatologists and orthopedic surgeons, may be harder to find and expensive. In addition, programs like Social Security Disability Insurance and Medicare will also be impacted by the growing number of arthritis patients. Contine reading...


Source
:

Centers for Disease Control and Prevention | www.CDC.gov | CDC Health Living Section


GayleFORCE® Weekly Motivational

by Sharon Gayle April 25, 2016

Thought of the day!


Don't get comfortable. Keep taking small steps towards your BIG goals. You will get there!

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GayleFORCE®
Leading by Example!™

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Tips

STATS & FACTS: Just how much sleep do we really need?

by Sharon Gayle April 2, 2015

Quite a bit it seems!


Though scientists are...


...still learning about the concept of basal sleep need, one thing sleep research certainly has shown is that sleeping too little can not only inhibit your productivity and ability to remember and consolidate information, but lack of sleep can also lead to serious health consequences and jeopardize your safety and the safety of individuals around you.

For example, short sleep duration is linked with:

  • Increased risk of motor vehicle accidents
  • Increase in body mass index – a greater likelihood of obesity due to an increased appetite caused by sleep deprivation
  • Increased risk of diabetes and heart problems
  • Increased risk for psychiatric conditions including depression and substance abuse
  • Decreased ability to pay attention, react to signals or remember new information.

According to researchers Michael H. Bonnet and Donna L. Arand, "There is strong evidence that sufficient shortening or disturbance of the sleep process compromises mood, performance and alertness and can result in injury or death. In this light, the most common-sense 'do no injury' medical advice would be to avoid sleep deprivation."

On the other hand, some research has found that long sleep durations (nine hours or more) are also associated with increased morbidity (illness, accidents) and mortality (death). Researchers caution that there is not a definitive conclusion that getting more than nine hours of sleep per night is consistently linked with health problems and/or mortality in adults, while short sleep has been linked to both these consequences in numerous studies.


The Exact Amount -

Though research cannot pinpoint an exact amount of sleep need by people at different ages, the above table identifies the "rule-of-thumb" amounts most experts have agreed upon. Nevertheless, it's important to pay attention to your own individual needs by assessing how you feel on different amounts of sleep.

  1. Are you productive, healthy and happy on seven hours of sleep?
  2. Or does it take you nine hours of quality ZZZs to get you into high gear?
  3. Do you have health issues such as being overweight?
  4. Are you at risk for any disease? Are you experiencing sleep problems?
  5. Do you depend on caffeine to get you through the day?
  6. Do you feel sleepy when driving?

These are questions that must be asked before you can find the number that works for you.

For complete research article click on link below. ~SG

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Excerpt from "How Much Sleep Do We Really Need?"
National Sleep Foundation

LET'S DINE! Mediterranean Tuna Antipasto Salad

by Sharon Gayle September 1, 2014

Mediterranean Tuna Antipasto Salad


Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne!


A tasty, refreshing, no guilt meal!

Servings:
4 | Active Time: 25 minutes | Total Time: 25 minutes
Ingredients:
  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
  • 1 large red bell pepper, finely diced
  • 1/2 cup finely chopped red onion
  • 1/2 cup chopped fresh parsley, divided
  • 4 teaspoons capers, rinsed
  • 1 1/2 teaspoons finely chopped fresh rosemary
  • 1/2 cup lemon juice, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • 1/4 teaspoon salt
  • 8 cups mixed salad greens

Preparation:

  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl.
  2. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl.
  3. Add salad greens; toss to coat.
  4. Divide the greens among 4 plates.
  5. Top each with the tuna salad.


Nutrition:

Per serving: Calories-326 ; Fat-17 g ; Sat-2 g ; Mono-11 g ; Cholesterol-17 mg ; Carbohydrates-28 g ; Protein-22 g ; Fiber-10 g ; Sodium-652 mg ; Potassium-681 mg
Carbohydrate Serving: 1
Exchanges: Starch 1 , Vegetable 1 , Lean meat 2 1/2 , Fat 2

Note.
The FDA/EPA advises that women who are, or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Courtesy of Eating Well: July/August 2009 - www.eatingwell.com

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Recipes | Tips

GayleFORCE FIT - GayleFORCE Fitness Newsletter - Dec. 2012

by Sharon Gayle December 18, 2012

Exercise of the Week

CHEST: Fly - Lying (Cable)


Work against gravity; shape , tighten, and tone, your chest. A tight and lifted chest can do wonders for your posture and presence! ~Sharon Gayle



Tighten and tone your Chest.

Directions:

Cross arms over middle chest, keeping elbows slightly bent.

Sets and Reps:

Do 3 sets. Complete 8-12 repetitions.

Correct Form / Suggestions:

  1. Bring legs up and place feet flat on the bench. This will prevent arching of your lower back.
  2. Be sure that cables are aligned with center chest.
  3. Cross and hold for 2-seconds.
  4. Uncross arms back to starting position. Repeat.

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Exercise | Fitness | Health | Tips

LET'S DINE - Dessert/Recipe: GayleFORCE Fitness Newsletter - Dec. 2012

by Sharon Gayle December 18, 2012

Let's Dine!

Saving the best for last...


DESSERT: Cinnamon Bread Pudding with Cranberry-Raisin Sauce


Pungent and aromatic cinnamon perfumes this bread pudding and sweet-tart sauce. The sauce, made with Cranberries and Golden Raisins, gets a toasty flavor from Mustard Seeds and a touch of heat from Chile Peppers.


Cinnamon Bread Pudding; a Sweet way to end your Holiday meal!


8 servings | Active Time: 25 minutes | Total Time: 1 1/4 hours

Ingredients:


Bread Pudding

  • 8 slices slightly dry whole-grain bread, crusts trimmed, cut into 1/2-inch cubes
  • 1/2 cup firmly packed dark brown sugar
  • 1/2 cup golden raisins
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 2 cups low-fat milk
  • 2 large eggs, lightly beaten
  • 1 teaspoon vanilla extract

Sauce

  • 1 tablespoon canola oil
  • 1 teaspoon black, brown or yellow mustard seeds
  • 2-3 dried red Thai or cayenne chiles, such as chile de arbol, stemmed
  • 1 cup cranberries, fresh or frozen (no need to thaw), sliced in half
  • 1/2 cup golden raisins
  • 1/4 cup firmly packed dark brown sugar
  • 1/2 teaspoon ground cinnamon
  • 1 cup water

Preparation:

  1. To prepare pudding: Preheat oven to 350ºF. Coat an 8-inch-square baking dish with cooking spray.
  2. Combine bread, 1/2 cup brown sugar, raisins, 1 teaspoon cinnamon, nutmeg, milk, eggs and vanilla in a large bowl. Allow the bread cubes to swell a bit and absorb the liquid, stirring occasionally, about 15 minutes.
  3. Transfer the bread mixture to the prepared baking dish. Place the dish in a larger baking pan filled halfway with hot tap water. Place together in the oven. Bake until a knife inserted in the center comes out clean, about 1-hour. Remove the baking dish from the water bath and let stand for about 15 minutes.
  4. To prepare sauce: Heat oil in a small saucepan over medium-high heat. Add mustard seeds, cover, and cook until the seeds stop popping (not unlike popcorn), 30 seconds to 1 minute. Stir in chiles to taste and cook until blackened and smoky, about 30 seconds.
  5. Add cranberries and raisins. Reduce the heat to medium and cook, uncovered, stirring occasionally, until the raisins are plump, about 2 minutes. Sprinkle with 1/4 cup brown sugar and 1/2 teaspoon cinnamon and cook, stirring, so the sugar melts, about 30 seconds. Pour in water and cook, uncovered, stirring occasionally, until the sauce turns syrupy-thick, 8 to 10 minutes. Remove the chiles.
  6. Slice the pudding into 8 pieces and spoon some sauce over each. Serve immediately.

Nutrition

Per serving: 278 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 56 mg Cholesterol; 52 g Carbohydrates; 8 g Protein; 4 g Fiber; 163 mg Sodium; 350 mg Potassium
4 Carbohydrate Serving
Exchanges: 1 starch, 1 fruit, 1 carbohydrate (other), 1 fat

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the sauce (Steps 4-5) for up to 1 day. Reheat before serving; thin with a little water, if desired.

Courtesy: EatingWell: November/December 2012

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Nutrition | Tips

Motivational - Small Steps ...Big Strides!

by Sharon Gayle October 2, 2012

GayleFORCE Motivational

One step closer to your goals...

How badly do you want the sweet taste of victory?  It's not easy to overcome ones fears or insecurities, but to do so requires a first step! Where it's losing a few pounds or hiking in the Himalayas; you have to take one small step in the direction that brings you closer to your goals. So BELIEVE in Yourself ...IGNORE the DOUBTS! Move forward so that you may enjoy the well-deserved fruits of your labor! ~Sharon Gayle


Ahhhhh, the sweet taste of Victory!
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(Please. ignore sp. error in pic. :-)

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General | Tips

STATS & FACTS: The Key to Re-defining Your Body

by Sharon Gayle May 2, 2012

Trimming the Fat!

Guidelines for a healthier body and a happier you!


With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!


Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

  1. Your body must burn more calories than it is taking in to lose weight.
  2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.


Going nowhere fast?  Re-evaluate your workouts, and achieve success! 


Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.


What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.


You are what you eat. Choose to eat healthy.

  • Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
  • Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
  • Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
  • Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
  • Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
  • Avoid eating too many salty foods.
  • Limit alcohol beverage intake.


Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.


Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.


Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle

 

Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

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.

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Exercise | Tips