WEIGHT MANAGEMENT DURING THE HOLIDAYS

“Tis the season” and the holidays are generally a challenging times for those working to stay focused on healthy eating goals. Why wait until January to perhaps “begin again”. Join Karla Whitley, R.D., L.D. for a one hour class and learn how to navigate through the weeks to come successfully. Make it a gift to yourself, a little early. We will discuss the tips, tools and motivators to help you remain focused on your goals while still enjoying the holiday season.

Where: The Aeon Studio: 4809 Cole Ave., Ste 110, Dallas, 75205.

Three different class times are offered to accommodate busy schedules.

November 30th, Tuesday : 12 noon-1 p.m.

December 1st, Wednesday: 7-8 p.m.

December 4th, Saturday: 2-3 p.m.

For questions and for more information contact Karla at 214-763-7552 or karla@aeonhealth.com Class fee is $25.00 per attendee. Those who wish to attend will need to RSVP as space is limited .

A Tip From the Dietitian- Back to School

A TIP FROM THE DIETITIAN



Summer is over for most of us and for those of you who have children going back to school-here are some tips to help keep the focus on healthy nutrition. It’s never too early to teach children the importance of nutrition when you use positive messages like…


START SMART WITH BREAKFAST- Students who eat breakfast make better grades. Plan together for quick and easy meals that appeal to your child. One idea- a smoothie with frozen fruit and milk or yogurt…you can put the ingredients together in the fridge the night before and blend in the morning. Team it with a handful of low-sugar, high-fiber cereal. Have a cup and straw ready to go. Pre-measure cereal and place in a zip bag ahead of time.


BUILD STRONG BONES - Three servings per day of milk or yogurt helps children build strong bones. One cup counts as a serving. Cheese and other foods prepared with milk also provide the Calcium and vitamin D needed by our body each day. Dark green vegetable help too.


FIVE A DAY IS A HEALTHY PLAN- Five servings or more of fruits and vegetable each day helps assure many key nutrient needs are met along with a natural dose of fiber. A small piece of fresh fruit or ½ cup of vegetables usually counts as a serving. Fresh, frozen, canned and dried fruits or vegetables all work. Watch for hidden fat and sugar.


WHOLE-GRAIN CHOICES ARE BEST- When you have a choice, pick whole grain cereals, breads, pasta, rice and other starches. You get more nutrients and fiber in whole grain choices.


PROTECT YOUR HEART- Limit fried foods and foods high in fat like salad dressing, gravy, butter and other spreads as well as high-fat treats. Smaller servings and less frequency helps your heart!


BE GOOD TO YOUR TEETH- Limit sugary foods, especially sticky sweets and sodas to help prevent tooth decay. Keep your teeth for life!


MOVE YOUR BODY- Aim for 60 minutes of activity each day to help build strong bones, a strong heart and strong muscles. Exercise also helps students sleep better and make better grades.

For more specific ideas….don’t forget that meeting with a Registered Dietitian can be helpful!

TIP FROM THE DIETITIAN

Don't let a summer vacation derail your nutrition goals. It's common for vacationers to "take a break" from their usual nutrition practices and just let whatever happens with food- "just happen".

 While a 1-2 week vacation may not seem like much time to be off track with food....it's often just the beginning of a return to less healthy habits once back home. To help you stay on target with your goals while on vacation-

KEEP THESE TIPS IN MIND

* Check your attitude-healthy eating CAN coincide with a great vacation!

* Pre-planning can make a difference in your success.
* You may wish to adjust your usual guidelines. Allow some flexibility with food choices but decide in       advance where you would like to draw the line on extra-less nutritious food choices. Setting a limit on the number of sweets/desserts and treat type foods per week and the serving sizes when choosing to include them is a good idea. Doing the same with alcoholic beverages makes sense as well.
* Bring along some healthy foods from home or stock up once at your vacation destination. Pre-packaged oatmeal or high-fiber breakfast cereal , healthy snack bars, small servings of nuts and dried fruit and fresh fruits are some ideas.
* Focus on the basics - a healthy diet includes plenty of  fiber which we get naturally from fruits, vegetables, and whole grains. Try new dishes with this in mind.
* Choose lean proteins and non-fat or very low-fat milk choices. Limit serving sizes when higher-fat choices are made.
* Three meals per day with snacks in between when appropriate is still  a good plan. This will help you avoid feeling overwhelmed with hunger....a setup for less healthy choices.
* Drink plenty of water to stay well hydrated.

HAVE A HEALTHY AND HAPPY VACATION!!

ADVENTURES IN COSTA RICA!!!!

Costa Rica Adventure and Yoga Trip

Recently staff, members and friends of AEON ventured to Costa Rica for adventure and yoga.  It  quickly became much more than that.  It became an adventure we will not soon forget! 
Whitewater rafting, sunrise and sunset yoga, zip lining, rappelling, tarzan swing, surfing, bird and monkey watching are just a few activities we packed into 6 days.  And did I mention the food was AMAZING!  Many of us tackled  fears and experienced first time adventures.  However, we all became great friends in such a short time.  

Take a look at the itinerary of the trip...

June 9: Welcome to Costa Rica! Upon arrival to Juan Santamaria International Airport, we boarded a chartered flight and made our way to Quepos airport. We were able to experience Costa Rica like never experienced before. This was indeed be the memory of a life-time. We saw the natural wonders of the country ALL from the sky. With the outstanding views, it was the ideal way of seeing the beautiful volcanoes, rivers, rain forests, ocean and countryside of Costa Rica. Ground transportation was provided with a short 10min drive (we soon learned everything is just “10 minutes”)  to Villa El Cantico in Manuel Antonio.

Villa El Cantico is a newly built, 7 bedroom luxury private home in Manuel Antonio. This exclusive home has a stunning ocean view of Manuel Antonio National Park and is surrounded by a tropical forest with beautiful birds, monkeys, and other exotic wildlife. It is a short scenic 10min walk to the small snorkeling beach or 25min walk to the main beach. Daily maid service and private chef are included. (Overnight Villa El Cantico; PM Yoga)


June 10: Our trip started with a morning pickup at Pacifico Colonial, where our minibus  picked us up and took us to the river, passing through the towns of Naranjito & Villanueva. Once there, guides geared us up and started our descent maneuvering the class II-IV rapids of the mighty Naranjo River and we experienced some of the most breathtaking scenery in all of Costa Rica.
Only 30 minutes away into the mountains from the Manuel Antonio / Quepos area, the Naranjo River offers an exhilarating, exploding section of white water. This river is the natural southern border of Manuel Antonio National Park. The section we ran goes from the town of Villanueva in the mountains to the Llamarón Bridge on the road from Quepos to Dominical. On these 6 miles of whitewater we rode rapids like “La Piñata”, “El Cesar” & “Robin Hood”. On the second half of our run the river opened up on the Pacific flatlands and gave us the opportunity to enjoy the view and see many species of birds like the Ringed King Fisher and the White Ibis.


The afternoon was free to relax after a thrill packed morning. A rejuvenation yoga session  ended our day and the evening was free to enjoy Villa El Cantico and the town and restaruants of Manuel Antonio. (Overnight Villa Cantico; PM Yoga; L,D)


June 11:  We woke up to the beautiful views of Manuel Antonio. Today we began with a morning yoga session before breakfast on the balcony overlooking the Pacific coast of Costa Rica. We quickly realized Yoga practice brings great joy and peace of mind to all who do it with devotion. No matter what practice level you are at, you will have a great yoga experience in the tropics! We rejuvenated our body and mind by joining in this special experience.


After yoga the day was ours to explore the small town of Manuel Antonio. This is a town that will definitely give you a taste of what this country is all about, with a downtown market, great nightlife, beautiful pottery stores and a great foreign influence reflected in the villas and rentals that cater to everyone's needs from adventure to beach bums. Many activities were available to choose from.  Some decided to try out surfing for the first time and others chose to relax on the beach or poolside. An onsite concierge was available to help book any additional excursions. (Overnight Villa El Cantico; AM/PM Yoga)

June 12: Today we created your own adventure! We relaxed pool side at Villa El Cantico or enjoyed Manuel Antonio Beach.
 Today we chose to visit Manuel Antonio National Park, which has 3 beautiful white sand beaches. Manuel Antonio is the most visited National Park in Costa Rica. There are more than one hundred mammal species and one hundred and eighty species of birds here.
Some chose to relax in the afternoon with a hot stone massage and body wrap.  Other took part in other activities.

Excursions that were available....FUN IN THE SUN!! Schedule an ATV, jungle kayak, surfing, waterfall expedition, deep sea fishing, mountain biking, horseback riding or just nap in a hammock on the beach or by the pool! 

Our private Chef, Renzo, was amazing!  We were all ready to take him home with us.  He prepared the most amazing fresh seafood meals!  (Overnight Villa El Cantico; AM/PM Yoga; B,L,D)

June 13: After a morning of yoga and leisure at Villa El Cantico our mid morning consisted of a 5 hour Safari Canopy Tour. We were able to traverse from tree to tree and platform to platform using pulleys on horizontal cables, sailing through the treetops of the tropical rainforest canopy, and over the trails far below. Our canopy course consisted or 18 platforms, 10 zip lines, 2 rappel lines, 1 suspension bridge, 1 Tarzan swing, and entrance to butterfly farm and serpentrium.


Our last evening will consisted of gentle yoga with guided meditation followed by a traditional Costa Rican dinner as we reflected with our new friends on our amazing adventure! (Overnight Villa El Cantico; AM/PM Yoga B,L,D)


June 14: In the morning, we took a private chartered flight from Quepos to Juan Santamaria International Airport (San Jose) to meet our connecting flight home.

We came back relaxed and ready for the next adventure....maybe Hawaii???  Overall everyone had an amazing time! 
Be sure to let us know if you might be interested in joining our next adventure!  Contact us at adventure@aeonhealth.com. 

Wanna know what FOODS can re-hydrate you??

Drinking water is NOT the only way to re-hydrate during this season of HOT Texas weather!

Some studies have shown that individuals get approximately 19%-25% of their daily fluid intake from food!


Here are some common foods that will help you stay hydrated this summer...

Lettuce: 96%                           
Orange: 87%
Squash, cooked: 94%
Apple: 86%
Watermelon: 90%                     
Pear: 84%
Cantaloupe: 90%

AND, try this Yummy recipe to keep you hydrated and Fit!!

Watermelon Salad with Feta Cheese
1 cup vertically sliced red onion                     
1/4 tsp sea salt
1/4 cup red wine vinegar                    
1 small cucumber, halved lengthwise and sliced thin
2 1/2 cup cubed, seedless watermelon
1/4 cup(1oz) crumbled feta cheese
1 1/2 Tbs white balsamic vinegar
2 Tbs chopped fresh mint
1 Tbs extra virgin olive oil                    
2 Tbs chopped fresh basil
1/2 tsp freshly ground black pepper

Combine first 3 ingredients in small bowl; let stand for 30 minutes and then drain pickled onions.
In large bowl, mix balsamic vinegar, oil and pepper; stir well with whisk.  Add pickled onions, watermelon and cucumber; toss gently to coat.
Arrange watermelon mixture on a platter and top with feta, mint and basil.
Make 6 servings.

Per serving: 77 calories; 3.9g fat; 1.9g protein; 9.8g carbs; 1.2g fiber; 152 mg sodium

A TIP FROM THE DIETITIAN

Are you succeeding with your nutrition goals?

 Research shows that a weekly class or support group with members sharing the same goals can make a big difference. Aeon Health is offering regular small group classes to those individuals who would like support with healthy weight management.

WEIGHT MANAGEMENT SUPPORT GROUP

     Join our Registered Dietitian for six weekly meetings. Both noon-time and evening classes are offered. Bringing your lunch for the noon-time meetings is encouraged. Group size is limited to 4-6 people in order to provide for individualized guidance.  Classes will be scheduled on Mondays or Wednesdays on an on-going basis for six week sessions. Both noon classes and evening classes are offered. The cost is $90.00 for a 6 week session plus a one-time $30.00 fee for registration and supplies for new members. Please visit http://www.aeonhealth.com/  for more information. You may also contact Karla Whitley at 214-526-8600 or karla@aeonhealth.com  Individual consultations are also offerred.

    

Get Your ESS in shape before your vacation!!!!

ENDURANCE, STRENGTH AND STRUCTURE!!

Summer vacation will be here before you know it!!  Now is the time to start your exercise routine so you will be in the best shape to enjoy your vacation and any activities you may have planned.  You’ve bought the ticket, packed your gear, and read up on your destination. So you’re all ready? Maybe. Are you fit for the road physically?



Many of us spend our workdays basically shifting from one chair to another – driving to and from work, sitting at a desk or conference table, and then home to watch TV or read. Adventure travel – whether it’s sailing the Mediterranean, hiking the Himalayas, or just sight-seeing anywhere in the world – can involve walking or standing for hours at a time.



In general, if you aren’t comfortable walking or hiking four miles in just about any weather, you may find it hard to handle a moderately active adventure in unfamiliar terrain. Always ask a group leader or travel agent about any specific conditioning several months before your trip begins to allow yourself time to get into shape so that your dream trip doesn’t turn into a nightmare due to avoidable injury, muscle strain, or just plain discomfort.



AEON Fitness Studio advises travelers to get their ESS (Endurance, Strength, Structure) in shape before they leave home. Getting in shape may be on people’s minds, but it’s at the bottom of many to-do lists.



Here are some travel health tips from AEON Fitness Studio...


•Stretch before engaging in strenuous activities.

•Use the appropriate safety equipment. When trying a new sport or activity, take time to learn the safety rules and wear all the necessary equipment.

•Build endurance with cardio training that starts at least three months ahead of time.

•Evaluate the strength of your major muscle groups, including chest and back muscles, arms and legs, and set goals for building your strength in each of these areas.



Also, mastering these simple in-flight exercises can help you arrive ready to go – and they can be done back at the office, too.



TRICEP EXTENSION: Place your hands on the armrests and raise your bottom off of your seat by putting the weight on your triceps. Lower yourself back down, then repeat.



CROSS OVER RESISTANCE: Sit with your back straight, knees bent and feet on the floor. Place the palm of your right hand on the inside of your left knee. Apply pressure with your right hand on this knee while raising your left knee toward your right shoulder. Hold for 10 seconds, then perform the exercise using your left hand and right knee.



DOUBLE LEG EXTENSIONS: Begin sitting upright in your seat with back straight, knees bent and feet on the floor. Raise both legs straight out in front of you at the same time and hold for 10 seconds. Release.



Try doing three sets of 10 reps for each exercise. These exercises may not be as intense as a full workout at the gym, it certainly gets your blood flowing, helps to increase energy levels, boosts metabolism and builds muscle.

Feel free to contact AEON Fitness Studio to help prepare a fitness routine for your upcoming travels or join us on our Adventure Yoga Trip to Costa Rica in June!!