The Mettler Release
    Prevent Heart Disease in February

It's American Heart month, hosted by the American Heart Association, to build an awareness of heart disease, the leading killer of both men and women in the United States.

Although heart disease can be hereditary, there are many ways for you to decrease your risk of developing it.

Those who have high blood pressure, high cholesterol, and diabetes put themselves at greater risk for heart disease. Working with your doctor, you can test yourself for these conditions. If you already know you have them, you can work to reduce your blood pressure and cholesterol through diet and exercise. Our registered dietitian and personal trainers can help you craft menu plans and workouts to help you.

If you don't have diseases that lead to heart disease, you still might not be leading your most heart-healthy life; but the staff at Mettler Center and Mettler Athletic is here to help. By working with you to find great group exercise classes, showing you heart-healthy meals in our Everyday Cooking classes, or supporting you as you work toward Whole Life Fitness, our mission is to make sure your heart is as healthy as possible for years to come!
Paul Mettler
Paul Mettler, PT, DPT
Foods to Decrease Heart Disease Risk
   Foods to Decrease Heart Disease Risk
Heart disease is the leading cause of death in the United States. Each 25 seconds, an American has a coronary event. Every minute someone dies from a heart attack.

Those numbers are too high. Knowing the signs and symptoms of a heart attack are crucial to making sure that people are able to stay healthy. However, many steps can be taken to prevent and control heart disease risk factors, including changing ones diet.

Those who are worried about heart disease should:

Limit Unhealthy Fats and Cholesterol
Limiting trans fats involves cutting back on butter, margarine, and shortening that you use in cooking. Those looking to cut saturated fat should choose lean meats. When you do consume fats, choose monounsaturated fats like olive oil or polyunsaturated fats like those in nuts and seeds.

Choose Low-Fat Proteins
Lean meats, poultry, fish, and low-fat dairy products are key to keeping this commandment. Egg whites and egg substitutes are also good sources of proteins. Legumes and soy proteins are also a good substitution for high-fat proteins.

Eat Vegetables and Fruits
Vegetables and fruits are good sources of vitamins and minerals. They're also low in calories and rich in dietary fiber.

Insist on Whole Grains
Whole grains are good sources of fiber and other nutrients that regulate blood pressure. Adding flaxseed, a small brown seed, to your diet can help you eat more whole grains if you don't like wheat bread.

Reduce Salts
Salt increases blood pressure, which is a factor in heart disease. Canned and processed foods, such as soups or frozen dinners contain a lot of salt.

Control Portion Size
Overloading plates can lead to eating more calories, fat, and cholesterol than planned.

Plan Ahead
Create menus using the tips above. That way you won't cheat when you're stressed or short on time.

For more information about how to create a heart-healthy diet, contact Mettler Center.
    Improve Your Occupational Therapy
Occupational therapy helps people who have been injured or who face difficulties with their tasks of daily living, which can include workplace activities, self care, functional tasks, and leisure activities.

To get the most out of your occupational therapy, you should:

Be Specific
There are probably specific moments when you can't complete daily tasks like you once used to. Regardless of how embarrassing those moments are, let your therapist know what happened and how it made you feel. If you have additional fears about what this sudden loss could mean for your future, let him or her know.

Don't Be Shy
Personal problems, like bathroom issues, are well within an OT's daily concerns. For example, if your walker makes it too hard for you to use one bathroom in your home, your OT can help you determine how to make it easier to use a different bathroom.

Don't Wait
Many think OTs should only be called in when things get really hard or impossible to do without assistance. An OT can help you streamline things so that they require less energy.

Do Your Homework
If your therapist gives you exercises to do between appointments, it's important to do them. They'll make you stronger and make some activities easier to do.

Ask for Equipment or Devices
Braces can help you deal with carpal tunnel. OTs can also help you adjust your space to make it easier to work.

For more information or to arrange your appointment, contact the Mettler Center.
Offer expires: 02/28/11
10% off
Receive 10% off a massage. (First time clients only.)
Nutrition Tip
of the Month
Many people assume ground turkey and chicken are better, but many times this really isn't the case. Each can have just as many bad fats and calories as ground beef, so be sure to check the label. For example, with ground beef you will see numbers like 80/20 meaning 80% lean, 20% fat. With ground turkey and chicken, you'll want to see numbers like 90/10, or even better, like 96/4. More nutrition...
Upcoming Events
2/2        Cycling (8-weeks)
2/5        Pilates Fundamentals
2/9        Boxercize (6-weeks)
2/12      Kids Cook
2/12-14 Yoga Fundamentals
2/14      Valentine's Day
2/22      Balance Training
2/22      Grocery Store Tour

View our online calendars for the most current information.
Spring Football Training Begins Soon
If there is a promising football player in your household, Mettler Athletic has the perfect solution to help him improve his football game.

Starting February 21st, athletes will meet on Mondays, Wednesdays, and Fridays for  eight weeks to work on various football drills. Sessions meet from 5:30pm - 7pm.

Instructor Mark Germano will help athletes increase their production of power, strength, and anaerobic output. Athletes will also learn advanced strength training and football-specific speed production techniques geared toward increased central nervous system function.

To learn more or to register, contact Mettler Athletic.
Win a Three Month Membership 
Do you enjoy your membership at Mettler? Why not refer a friend or co-worker? From  February 14 through 20, those you refer to Mettler who become new, first-time members, (they cannot be a family member currently under your account) will receive $25 off of their joining fee and your name will go in a drawing to win three months for free!

If you know someone who will like and benefit from all Mettler has to offer, encourage them to become a member also.
Is Yoga for You?
Is Yoga For You? 
When you think of yoga, do you often imagine an incredibly toned, flexible person twisting into various positions? Then, do you think to yourself, I could never do that?

Don't doubt yourself any longer. Yoga Fundamentals, offered at Mettler Center is a great way to learn about yoga in an relaxed, low-key place.

The workshop offers a brief background of yoga and its benefits for wellness.

Thanks to yoga's reflective nature, you'll get stress-busting benefits that can help lower your blood pressure.

You'll also enjoy improved flexibility and balance, while improving the range of motion in many of your joints and building strength.

These two qualities alone are enough to help with the management of chronic health conditions like depression, pain, anxiety and insomnia. You'll also better your mood and achieve weight loss.

Still not sure if yoga is for you? Participants in Yoga Fundamentals class learn about different styles of yoga, what to look for when choosing a class, and how a typical class is structured.

Basic breathing and poses with emphasis on safe movement and proper alignment will also be explored.

By the end of this two-hour workshop, participants should feel confident enough to join one of our current yoga classes and have an idea about which class will best meet their needs.

Mettler University has the current Yoga Fundamentals class schedule. Additional information about our mind-body classes can be found online or by contacting the Mettler Center.
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