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eAction January 2012

Happy New Year from LifeBalance!

May it be Your Best Year Yet!

Cheers to a new year and a fresh start! Whether you are the type who sets firm resolutions each year or prefers to ring in the New Year with a simple smile, you can use LifeBalance this month and all year long to reach your goals achieve balance in the upcoming year.

So here's to saving money, having fun and being healthy in 2012!

Top 5 New Year's Resolutions

LifeBalance Can Help You Achieve Them All

1. To get fit: No surprise here; every year, it's number one. And all year long, LifeBalance offers amazing deals on Fitness Club memberships, Yoga and Dance packages, Martial Arts lessons, Personal Coaching sessions and more. Plus you can use LifeBalance Wellness Tools to keep you on track so you don't start slipping mid-February.
2. To Eat Healthier: We all want to eat better and many of us resolve to do so each January 1. Sometimes it's hard to know what foods are best, how to cook with them and how to avoid temptation. LifeBalance can help you save on Nutrition services (and even organic produce delivery in some areas) and offers a myriad of healthy recipes and articles that can help you find ways to incorporate foods into your diet regularly.
3. To learn something new: Maybe it's learning Italian. Maybe it's learning to cook. Maybe it's learning Kung Fu. From Scuba Diving to Surfing, Continuing Education to Computers, LifeBalance vendors have the knowledge and resources to make you a pro.
4. Spend more time with family: Hoping to make more time for your family this year? Don't just sit around the T.V. - make that time memorable with savings on fun things to do for everyone. Some categories to explore: Whitewater Rafting, Bowling/Mini Golf, Swimming, Travel / Tours, Youth Programs / Activities, Family Attractions / Amusements
5. Save money: A little here and a little there adds up, so before you do anything healthy or fun this year, check out the LifeBalance Search for Savings.

Staying on Track

Reach Those Goals with LifeBalance Tools

Do you want to take 10,000 steps per day in January or perhaps reduce your sugar and sodium intake? Did you know that you have have access to LifeBalance Wellness Tools that can help you stay on track and keep an accurate record of your progress? From tracking daily workouts to monitoring the nutritional content on the foods you are eating, LifeBalance Wellness Tools can help you know what extra steps you need to take to follow through on your resolutions.

Did You Know?

Interesting Facts and Figures

• Octopuses have three hearts. Learn more crazy facts about animals with savings in the Wildlife / Zoos / Aquarium category.
• According to the Center for Disease Control, out of the 61 most popular sports in America, only professional football is more physically demanding than ballet. Catch a ballet near you with savings in the Dance category.
• Recreational snowboarding can burn up to 650 calories per hour! Hit the slopes with savings on Lift Tickets and Skiing / Snowboarding / Snowshoeing gear for a fun winter workout!
• Recent studies show that people who work out with personal trainers are up to almost 60% more likely to reach their fitness goals. Keep that resolution by finding a trainer in the Personal Coaching category.

Bouncing Back After Time Off from Exercise

By Providence Mercantile Health and Fitness Center

Q: How long does it take to get out of shape? I couldn’t exercise for a while in December, and am wondering how much my fitness level may have declined. When I get back to the gym, how long would it take to get back in shape?

Answer provided by Mike Boggs, B.S., M.B.A., C.S.C.S. (certified strength-conditioning specialist), and Erin Hayes, fitness specialist, Providence Fitness Services.

We'd like to give you a precise answer, but lots of factors play into this. However, there are some general rules that we can outline for you.

When a fairly active person stops absolutely all activity, muscle will begin to atrophy in about 10 to 14 days. If you returned to exercise after a two-week hiatus, your normal routine likely would seem a little harder.

The rate at which any of us fall out of shape depends on the individual. The longer you've been away from activity, the longer it will take to regain your old fitness level. But there's a lot of variation in inactivity. Were you lying flat on your back after a car wreck? Were you hit with the flu? Had you injured your knee and were still able to hobble around? Or were you just too busy to fit in your usual exercise – but went to work or class, did chores around the house, made it to the grocery store? In that last case – a jammed schedule – you would hang on to your fitness level longer than if you had been completely laid up. And when you had time to get back to exercising, it would go more easily than if you were returning from a bad tangle with the flu.

Age is another factor. Adults start losing muscle at age 30. We can gain muscle at any age; it just becomes harder to do. Aerobic capacity – which has a large genetic component – withstands the aging process better than brute strength does.

So, depending on your situation, you could bounce back after one, two or three workouts. But regardless of how long you've been inactive, remember not to overdo it. You'll help avoid injury (and burnout) if you slowly reacquaint your body with activity. Give yourself a week or two, especially if you're coming off an illness. A recovering body needs its energy for normal operations and can't siphon off too much for exercise. It's important that you pay attention to your body's signals during this time. If it's protesting, start with moderate-paced walking and stretching. Be reassured: You will get back in shape, but it can't happen overnight. With a consistent routine that gradually increases intensity, your body will soon remember the old days and you'll get back to your old self more easily than if you were starting from scratch.

Please note that the views expressed in this article are solely those of the LifeBalance Vendor who authored the article, and are not necessarily the view of the LifeBalance Program or its clients. If you have comments or questions regarding this article please contact LifeBalance directly. Thank you.

Top Ten Habits to Break

By Jazzercise

Bad habits. We all have them. Whether it's nail biting, knuckle cracking or simply leaving unwashed dishes in the sink, each of us has something that we seem to do unconsciously; a habit that just can't be shaken. And while it may not seem imperative to stop biting your nails tomorrow, there are some bad habits that can actually cause damage to your health. As you start thinking about your New Year's Resolutions, take a look at these top ten bad habits that can take a toll on your health and wellness.

1. Lack of sleep. Cutting short your z's causes more than mild feelings of fatigue. When you're chronically tired, you're more likely to binge eat, drive recklessly, and grow angry in mild misunderstandings. So, turn off the television, set your paperwork aside, and get at least eight hours of rest per night.
2. Sugar overload. Sugary foods, which are typically high on the glycemic index, will spike your blood sugar, giving you immediate energy. The problem is that your energetic mood will not last for long. As soon as the sugar wears off, you'll crash down to an exhausted state. Check nutrition labels or research online to examine the sugar content of what you eat regularly, especially your snacks (many popular snack foods have a lot of sugar, even if they don't taste overwhelmingly sweet). Try snacks of substance instead, such as a handful of nuts, chopped veggies or low-fat string cheese.
3. Worry. When you find yourself fixating on a particular situation, ask yourself if there is something proactive that you can do to change it. If so, then take action! If not, then put it out of your mind, take a deep breath and move on. After all, worrying about something won't change the outcome, and you really don't need the stress.
4. Lack of exercise. A sedentary lifestyle is linked to a number of health maladies, including heart disease, stroke, diabetes, and arthritis. Get your body moving, and you will ward off health problems while increasing your energy and decreasing your stress level. Experts recommend at least 30 minutes of cardiovascular exercise on most days of the week. Start with a brisk walk around your neighborhood if the gym seems too daunting - any movement helps!
5. Failing to floss. It's not just your pearly whites that are at stake. Lack of flossing can lead to gum disease, which can negatively affect your heart health. Believe it or not, taking just one minute every evening to floss can actually help you lower your risk for heart disease.
6. Drinking soft drinks. Watching the calories of your food intake is not enough. According to a National Health and Wellness Examination Survey, sodas comprise up to 14 percent of an average American adult's calorie and energy intake each day. Try substituting water whenever possible. Flavored waters are a good option, if your palate needs the extra kick.
7. Eating in a hurry. Rushing through your meals can result in two things: poor digestion and excess calorie intake. Avoid eating meals on the run or sitting in front of the television. Instead, sit down at the table and play music. Chew slowly, enjoy the taste and stop every few minutes to take note of how your body feels. Your body will tell you when it's full … if you make time to listen to it.
8. Working overtime. Are you working to live or living to work? The number of Americans who feel overworked has doubled in the past 20 years, according to a Harris poll. Try drawing a line between work and home. Turn-off your cell phone and don't check your e-mail when you arrive home in the evening.
9. Eating foods with ingredients that you can't pronounce. Start reading the labels on your food products before you buy them. If you see a long list of ingredients that sound like they belong in a chemistry lab, then set that product back on the shelf. Try avoiding heavily processed foods and go for fresh fruits and leafy greens whenever possible.
10. Smoking. It kills about one-half million Americans every year. Besides the obvious health risks, smoking can also wreak havoc on your daily lifestyle. Your decreased lung capacity makes it nearly impossible to enjoy hikes, bike rides, even walks on the beach. Look into smoking cessation programs in your local area and kick the habit ASAP!

Please note that the views expressed in this article are solely those of the LifeBalance Vendor who authored the article, and are not necessarily the view of the LifeBalance Program or its clients. If you have comments or questions regarding this article please contact LifeBalance directly. Thank you.

Recipe: Slow-Cooked Provençal Beef Stew

By Anytime Fitness

Ingredients

For the bouquet garni:

• 2 large green leek leaves (about 6 inches long)
• 1 bay leaf
• 1 stalk celery
• 2 sprigs fresh parsley, with stems
• 3 sprigs fresh thyme
• 1 2-inch-long strip tangerine or orange peel

For the stew:

• 3 tbsp. extra-virgin olive oil, divided
• 2 oz. pancetta or bacon, cut into 1/2-inch pieces
• 3 lbs. beef stew meat, such as chuck or, for a leaner choice, sirloin; trimmed and cut into 1- to 1 1/2-inch pieces
• 2 tsp. kosher salt, divided
• 1/2 tsp. freshly ground pepper, divided
• 2 medium onions (yellow or red, depending on your preference), chopped
• 3 cloves garlic, chopped
• 1 1/2 lbs. carrots, sliced into 1-inch rounds
• 2 tbsp. tomato paste
• 1 lb. button or crimini mushrooms, halved if small, quartered if large
• 1 bottle (750 ml) red wine (ideally a full-bodied red wine)
• 1/2 cup chopped fresh parsley
• Freshly grated zest of 1 tangerine or orange

Instructions

• Preheat oven to 250°F.
• To assemble bouquet garni: Place one leek leaf on the counter. Top with bay leaf, celery stalk, parsley sprigs, thyme sprigs and tangerine (or orange) peel. Place the second leek leaf on top and tie the bundle together in four spots with kitchen string. Set aside.
• To prepare stew: Heat 1 tbsp. oil in an ovenproof Dutch oven over medium-high heat. Add pancetta (or bacon) and cook until barely brown, 1 to 2 minutes. Transfer to a paper towel-lined plate, leaving any drippings in the pot.
• Add beef in batches (do not crowd the pot) and cook until browned on all sides. Transfer to a large bowl and season with 1 tsp. salt and 1/4 tsp. pepper.
• Add 1 tbsp. oil to the pot and add onions and garlic. Cook, stirring, until the onions are translucent, 3 to 4 minutes. Add carrots and cook, stirring, until they begin to soften, 4 to 5 minutes. Stir in tomato paste. Season with the remaining 1 tsp. salt and 1/4 tsp. pepper. Transfer the mixture to the bowl with the beef.
• Reduce heat to medium and add the remaining 1 tbsp. oil to the pot. Add mushrooms and cook, stirring occasionally, until they are tender, 5 to 7 minutes. Transfer to a small bowl; set aside.
• Pour wine into the pot and bring to a boil, scraping up any browned bits. Return the browned beef, the carrot mixture and the reserved pancetta (or bacon) to the pot along with the bouquet garni. Press down on the beef and vegetables, making sure to submerge them completely in the wine; if necessary, add just enough hot water to make sure they are covered. Cut a piece of parchment paper to fit the pot and press it directly on top of the stew, covering it completely.
• Transfer the stew to the oven and cook, with the lid off, until the beef is tender enough to cut with a fork, about 3 hours. Check every hour to be sure the ingredients stay submerged in liquid during the entire cooking time. If too much wine evaporates, add a little hot water to make up for the loss. During the last 15 minutes of cooking, stir in the reserved mushrooms.
• Remove and discard the bouquet garni. Combine chopped parsley and tangerine (or orange) zest in a small bowl and scatter on top of the stew just before serving.

This recipe will make a batch of about 10 servings (about 1 and 1/3 cups each). Each serving has approximately 350 calories.

Please note that the views expressed in this article are solely those of the LifeBalance Vendor who authored the article, and are not necessarily the view of the LifeBalance Program or its clients. If you have comments or questions regarding this article please contact LifeBalance directly. Thank you.

Quote of the Month

"Cheers to a New Year and another chance for us to get it right!"
– Oprah Winfrey

Trivia

Question: This month's trivia is brought to you by Summit at Snoqualmie; Name the four ski areas that make up the Summit at Snoqualmie!

The randomly selected winner will receive two complimentary Summit at Snoqualmie lift tickets to a resort in his or her area.

Name

Email

Answer

Last month's trivia question, "How much average snow fall does Stevens Pass get in a year?" was won by Charlene Carlson, who answered 450 inches. Charlene has won two complimentary Stevens Pass lift tickets.

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