The Mettler Release
Change Requires Change
Greetings! 
 

We hope everyone had a wonderful holiday season with family and friends! As you begin a new year, we want to challenge you to rethink you fitness, nutrition, and wellness approach. Is it working? Are you pleased with your progress or how you have maintained?  

 

We hope you are on track; however, undoubtedly each year brings new trials and obstacles. Allow Mettler to assist you in making 2014 a healthy one!

 

Maybe it is as simple is say "no" to nagging musculoskeletal aches and pains and finally seeking the attention of a physical therapist? Perhaps its trying a group fitness class even though in the past it wasn't your "thing." Or, if you are discouraged in your struggle with weight loss, consider enlisting the help of one of our new registered dietitians.

 

Please take time to read the information in this release to discover the many options available to you in the coming year. 


Paul Mettler, PT, DPT
Owner/CEO
What is Mindless Eating?
What is Mindless Eating?

Mindless eating refers to making decisions about food based on outside influences not your body's hunger or physiological need. Such influences can include family, friends, holiday buffets and parties, stressful situations, boredom, plate sizes, super-sizing, labels, time of day, television, movies etc.

 

What is mindfulness? Mindfulness is a mind-body approach to your health that can help you change the way you think about your experiences and reduce your stress or anxiety.

 

Are you mindful of your food? Do you often eat so fast you hardly taste your food? Mindfulness allows you to find peace and quiet in your already over-scheduled life. Mindfulness allows for better focus and concentration on the task at hand. Mindfulness is awareness!

 

Mindful eating involves bringing your full attention to the process of eating. Be aware of all the tastes, smells, thoughts, and feelings that arise while you are eating a meal or a snack. If you are overweight or just want a healthier lifestyle, mindful eating can dramatically change your relationship with food.

 

Mindful eating is not a diet. It's about experiencing food more intensely, especially experiencing the pleasure of food. You might decide you really enjoy that forbidden food or realize your body really needs some vegetables instead. Chew slowly! Stop talking! Tune in to the texture of the food, the flavor, the bright colors and the smell. Eat with all of your senses to experience the pleasures of mindful eating.

 

When people practice mindful eating they tend to eat smaller, healthier portions and weight loss can be a result. "This is anti-diet," said Dr. Jan Chozen Bays, a pediatrician and the author of "Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food." "I think the fundamental problem is that we go unconscious when we eat." Instead, we need to be coming back to ourselves and saying, "Does my body need this? Why am I eating this? Is it just because I'm sad or stressed out?"

 

For 2014, set a resolution to introduce mindful eating into your life. Schedule a free 30-minute consultation with a Registered Dietitian at Member Services or by calling (217) 356-6543.

What Makes Dark Chocolate a Superfood
What Makes Dark Chocolate a Superfood?
Dark chocolate is considered a super food because it's rich in naturally occurring phytochemicals called flavanols. Other studies suggest these antioxidant compounds are associated with a lower risk of cardiovascular disease, decreased blood pressure, and improved lipid profiles. Emerging research indicates that cocoa flavanols also may reduce insulin resistance and improve cognition. 
 
Chocolate comes from cacao (or cocoa) beans, which really aren't beans but seeds that grow in the pod-like fruit of the Theobroma cacao tree. The cacao seeds and their surrounding fruit pulp are fermented by naturally occurring microbes. The seeds are then dried, roasted and milled to produce chocolate liquor that's used to make cocoa powder for both dark and milk chocolate. Ground and refined cacao beans are the raw material to make sweet, milk, and baking chocolate.
 
Much of the chocolate we eat comes from Africa, which generates about 70% of the world's cacao beans. However the original studies on the health benefits of chocolate are based on the Kuna Indians in Panama. This population has much lower rates of heart disease directly linked to their high consumption of cacao beans.
 
Shopping Tips:
  • Look for dark chocolate high in cocoa solids (at least 70%). Dark chocolate products are increasingly providing the percentage of cocoa solids on the label. The higher the percentage of cocoa, the greater the concentration of flavanols and heart-health benefits. However, about 1 ounce of dark chocolate is sufficient for these health benefits.
  • You can also try Cocoa Via, a product developed by Mars, Inc. for cocoa flavanol supplements to add to your food or beverages which is also in pill form. A little goes a long way with chocolate.
SPECIAL OFFER
Offer expires: 1/31/14
Free Tour
Receive a FREE Grocery Store Tour when you schedule a complimentary nutrition consultation with Registered Dietitian. 
Weight Loss
Challenge 

Education. Accountability. Results. It is not too late to register for the weight loss challenge!

 

This program is designed for success and getting you to the next level!

 

Date: January 13 - March 3 Duration: 8 weeks

Cost: M $425, NM $595

 

See Miranada if you have any questions or to sign up.

Upcoming Events 
Hot Yoga Continues

We are starting new sessions of Hot Yoga on January 12th. 

 

Join our Sunday, Monday, or Wednesday session (or more than one if you'd like!)

 

We now offer hot yoga punch cards, so if you miss a class you can make it up!

Balance Assessment

Jackie Schweighart will be conducting free balance assessments on Thursday January 30th at 11am in Studio C. RSVP at Member Services.

Ballet Fit Class
'Ballet Fit' Class

Tone your body from head to toe with ballet movements and positions designed to lengthen and strengthen the muscles.

 

Light hand weights to condition the upper body will be added while you sculpt the long, lean muscles of the legs and glutes through a combination of effective barre and floor work.

No ballet experience needed.

 

When: Tuesdays, 5:30-6:20p

Start Date: January 14 

Where: Studio A

Duration: 6 week trial session Cost: FREE for Members

Grocery Store Tour
Would you like to know how to shop for healthy foods? Join Robin Allen, RD, on a grocery store tour and learn how to shop for nutrition success.
 
Date: Jan 21, 12p / Jan 29, 6p
Where: County Market (Kirby) 
Cost: $20
New Session Muay Thai Kickboxing
Join veteran boxer Mark Miller for another six weeks of high-energy Kickboxing. Suitable for all levels.
 
Date: Jan 8 - Feb 12 (6 wks)
Time: Wed. 6:30-7:30 pm Where: Studio A
Instructor: Mark Miller
High School Track Speed and Conditioning
High School Track
Speed/Conditioning

Get one step ahead of the competition by increasing speed and flexibility. Athletes will work on acceleration and block mechanics from the technical standpoint to make them more efficient and explosive runners. 
 
Date: Feb. 4-27 Tues/Thurs Time: 4:30-5:30pm
Where: STR
Instructor: Kaci Lierman
Suspension Training 

Make your body your machine as you develop core body strength, as well as joint and muscular stability.

 
Date: Fridays, Jan 17 - Feb 21 Time: 5:45-6:30am
Where: Studio C
Instructor: Erin Miller
Cost: $20 M / $24 NM
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