It’s The Same Only Better!

Welcome to the “new” newsletter. Dr. Steve Horwitz and I have now combined our two newsletters into one, which will continue to be published twice a month on the 1st and the 15th. In addition to the articles and recipes you are accustom to reading there will be more “good health” and fitness information from Dr. Steve.

As in the past please feel free to call or e-mail with any content suggestions and or fitness and health questions.

So you've slacked off a bit and avoided exercise.

Maybe your job demands too much of your time or you simply fell out of the routine. I have news for you. Whether you've taken off one year, ten years or haven't exercised a day in your life - it's never too late to start.

You see there are problems with living a life devoid of exercise. Big problems.
Your weight rises along with your blood pressure and cholesterol. Your muscles and joints degenerate at an astounding rate leaving you with daily aches and pains. Your body becomes weak, making you susceptible to all kinds of medical issues.

Why Should I Start Now? You've heard about the benefits that consistent exercise bring, but what if you haven't been consistent? Should you even start at all? This has been the subject of many medical studies and the results are unanimous:

Exercise helps improve your quality of life even if you start late.

Researchers are constantly finding new benefits to consistent exercise. It's no wonder that Dr. Robert Butler, of the National Institute on Aging, once said "If exercise could be put into a pill, it would be the single most prescribed medicine in the world."

Imagine if a pill could offer all of these benefits (without harmful side effects):

• Substantially reduces the risk of coronary heart disease and osteoporosis
• Decreases the risk for stroke, colon cancer, diabetes and high blood pressure
• Helps to achieve and maintain a healthy body weight
• Contributes to healthy bones, muscles and joints
• Helps relieve anxiety and depression
• Promotes well-being and reduces stress
• Is associated with fewer doctor visits, hospitalizations and medications
• Helps prevent and treat chronic medical conditions associated with old age
• Increases energy levels and promotes sound sleep
• Strengthens immune system

I know that I would take that pill - wouldn't you? Exercise may not be something that you can gulp down with a glass of water, but it will offer you all of the above benefits that can greatly enhance your quality of life.

Excuses, excuses, excuses…

I know what you are thinking. Those benefits sound great, but I can't exercise because:

• Exercise is painful. Not if you do the type most suitable for you.
• Exercise is boring. Most people who exercise find it to be quite enjoyable.
• Exercise takes too long. It only takes 30-60 minutes a day.
• Exercise is confusing. Not when you work with a trained professional (me).
• Exercise if for young people. Studies have shown that exercise if for all ages.

Get Started the Right Way. Many people have started an exercise program only to quit days later. Now that you have decided that exercise may be worth your time after all, ensure your success with the following tips:

• Make a Commitment

You know the meaning and value of a solid commitment. It's in your blood. So don't view exercise as something you will merely try. You will only reap the true benefits of exercise when you stick with it.

A great way to reinforce your commitment is to solicit the support of your friends and family. Tell them how you plan to improve your health and quality of life through exercise - who knows, they may join you.

• Set Reachable Goals

This is an immensely important ingredient to your success. Don't start your exercise program with unreasonable expectations. If you expect to lose all of your unwanted pounds, drop your blood pressure and cure your joint pain all in one week then you will be sorely disappointed.

Remember that it took years for your body to fall out of shape so it makes sense that it will take some time to regain it. The key to unlocking all of the benefits of exercise lies in one word: consistency. Only then will your body be transformed.

• Rearrange Your Schedule

They say that you can't teach an old dog new tricks. This may be because his schedule simply didn't allow for it. The truth is that as we age there is a tendency to become 'stuck in our ways.' The thought of rearranging your schedule may leave you a bit squeamish.

Remind yourself that exercise is worth your time and then think long and hard about your daily schedule. The fact is that you do have time to lend toward exercise - you simply need to find it. Set aside 30-60 minutes for exercise and then stick with it.

• Increase the Challenge

You should start your exercise program with the thought of easing into it. Since you haven't exercised in awhile your body will need to build up strength and endurance. Consider a car that has been sitting in your garage for years. You wouldn't turn it on and instantly slam down on the gas would you? You need to warm it up.

However, this warm up period should not last forever. Your body has an amazing ability to adapt to new challenges and will grow complacent when asked to do the same exercises over and over. When your routine begins to feel easy take that as a hint to increase the challenge.

I want to help you achieve all of the benefits that consistent exercise can bring you. Call or email today and together we will design an exercise program that will enhance the quality of your life.

Before you bite into a tasty steak, check for visible fat on the meat. Cut this excess fat off and you will end up with a healthier meal. Remove the skin from chicken and make it a habit to select extra lean cuts of meat while grocery shopping.

Most lasagna recipes call for pasta, fattening cheese and heavy meats - but not this one. Layers of eggplant, zucchini, tomatoes and low fat cheeses replace traditional ingredients with spectacular results. Compliment this light dish with a salad of mixed greens. Servings: 4

Here's what you need...

• 1 medium eggplant, thinly sliced lengthwise
• 3 small zucchini, thinly sliced lengthwise
• 1 cup tomato sauce
• 3 medium tomatoes, thinly sliced
• 1 cup nonfat ricotta cheese, softened
• 1/2 cup shredded low fat cheese
• salt and pepper to taste
• 2 tablespoons dried basil
• 2 tablespoons dried oregano
• Sprinkle of Italian seasoning

1. Preheat the oven to 400 F. Season eggplant and zucchini with salt and pepper. Coat a cookie pan with cooking spray and line eggplant and zucchini. Place in over for 15 minutes.
2. Coat a 8" glass baking dish with cooking spray and cover the bottom with half of the eggplant and zucchini. Ladle half of the tomato sauce over the eggplant and zucchini and top with half of the tomato slices. Sprinkle the tomato slices with half of the basil and oregano. Spread half of the ricotta cheese over the tomatoes. Sprinkle with half of the shredded cheese. Repeat the layers once more.
3. Bake for 20 minutes then turn oven to broil until the cheese is browned. Cut the lasagna into slices and garnish with Italian seasoning.

Nutritional Analysis: One serving equals 173 calories, 3.7g fat, 24.4g carbohydrate, and 13g protein.

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