The Wellness Center is offering to continue the swim lessons here in our own pool at a special membership rate.

To join, all we need to see is a swim lesson membership card issues by the city instructor.
Check in at the Wellness Center front desk for more information.

By Dino P. Pierce, CFT, CPT, RD, CDE

I eat grapefruit regularly and, to be honest with you, while they are tolerable, I don’t particularly care for the taste. My taste buds register them as “other than pleasurable”; but having said that, if I ate only to please my taste buds I’d be in BIG (pun intended) trouble. As in other areas of life we have to do what is right, whether it feels right or not. I continue to eat them regularly because I know how powerful and healthy they are; this article will hopefully sell you on regular grapefruit consumption too.

Grapefruits have been described as having a tart yet tangy flavor with a hint of sweetness to them. Much more impressive than the taste is the health benefits associated with this tropical fruit — which comes, by the way, in several varieties. (Ever wonder why such a large fruit bears the name grapefruit when it looks or taste nothing like grapes? It’s because they grow in grape-like clusters.)
One half of a large grapefruit is equivalent to a measly 15 grams of low glycemic carbohydrates, or roughly 50-60 calories. While low in carbs and calories, it’s packed with a rich supply of vitamin C, and it contains cholesterol-lowering soluble fiber, folate (B-9), pantothenic acid (B-5), and potassium.

Furthermore, lycopene, the prostate protecting triglyceride lowering carotenoid, provides the red tint to certain varieties and is just one of over 150 phytonutrients (contains components thought to promote human health) found in the fruit.

Grapefruit is rich in antitoxins, which are linked to protecting us against both lung and colon cancer. Further, it has been shown to help prevent cardiovascular disease, improves the lung functioning capacity in those diagnosed with asthma, boosts carcinogen-clearing liver enzymes, and has been found to repair DNA damaged by cancerous prostate cells. The low-glycemic, low-carb, low-calorie, fibrous nature of the fruit helps to increase satiety and reduce blood insulin levels, making it a great weight loss aid.

On the contrary, you can get too much of a good thing! There are several reasons not to juice grapefruit; here are two:

• The juice lacks the fiber found in the whole fruit
• Drinking large amounts of the juice can increase the risk of developing breast cancer

Additionally, it is widely known that certain compounds in grapefruit can negatively affect enzymes that metabolize some drugs, thus increasing the power of statins, antiarrhythmic agents, calcium-channel blockers, and immunosuppressive agents.

Knowing what you know about this amazing fruit, if you are able to, please enjoy this recipe, which includes our power packed friend the mighty mighty grapefruit:

Refreshing Grapefruit, Orange, and Cucumber Salad

2 cups mandarin oranges in light syrup or natural syrup

2 cups unsweetened red grapefruit sections

1 sliced cucumber

1 thinly-sliced small red onion

1/4 cup thinly-sliced celery

1/2 cup freshly-squeezed orange juice

1/4 cup red wine vinegar

2 Tbsp juice from grapefruit

3/4 tsp dry basil or 1 tsp fresh chopped basil leaves

Drain fruits from natural syrup, reserve liquids, and combine fruit with onion, cucumber, and celery. In a separate bowl mix orange syrup and juice, red wine vinegar, grapefruit juice, and basil. Pour over fruit and veggies, serve chilled, and enjoy!

Nutritional Information:

Serving Size ½ Cup

Calories: 70; Total Fat: 0g; Cholesterol: 0g; Sodium: 10mg; Carbohydrates: 17g; Fiber: 2g; Protein: 1g

Equals 1 Carbohydrate Exchange for Diabetics

Note: this is primarily a carbohydrate dish — to create more harmony in the meal plan please consume it after eating 5-10g of fiber, 5-10g of healthy fats, and 7-21g of protein.

Many of us are watching what we eat in an effort to manage weight and live a healthier life, but one area that may slip by is the calories we get from beverages.

Did you know that sodas can contain more calories than the high-fat foods you may have removed from your diet? For example, a 16-ounce cola has 200 calories with 50 grams (12tsp) of sugar!
Some energy drinks can contain even higher amounts than that — up to 240 calories! Just drinking two of these a day can add two to three pounds a month!

Obviously water — with zero calories — is your best choice to substitute for these high-calorie drinks.

Try reducing your two drinks a day to one, making the other water, then reduce that even further to one every other day until eventually you stop drinking them entirely. Your heart and your waist line will thank you!

Check it out on your next visit and see the full line of products we have available.

Zumba!

Due to popular demand, we are adding another Zumba class. This will be on Mondays at 6:30pm. Come check it out!

We realize that for many of you wearing clothing into the pool for exercise classes helps to make you feel warmer and more at ease. We understand this and would only request that you try and wear clothing that is a synthetic blend.

Cotton clothing loses threads and material each time it is exposed to water. This lint ends up in our filters, reducing the efficiency of their operation and the water quality as well.

Please try to wear only synthetic materials in the pool, and it will a better experience for all!

Wanna help? Anyone can participate and it’s free! Stop by the pool for details on how your laps can start counting towards the total. There is a winner every month and it could be you!

There are lanes open most times of the day for swimming, no matter what your pace or fitness level. The pool is open from 5 AM – 8:45 PM on weekdays, 7 AM – 5:45 PM Saturdays, and 9 AM – 5:45 PM on Sundays.

You’ve seen it on TV, and now you can give it a try right here in the Wellness Center. Zumba is a fun way to exercise as you dance your way to fitness. Classes are held Mondays and Thursdays at 8 AM, Wednesdays and Fridays at 9 AM, and Tuesdays and Thursdays at 6:30 PM.

Tai Chi and Yoga

If a more gentle and introspective workout is your style, Tai Chi is held every Monday at 10 AM; or try yoga every Saturday at 9 AM, with Vinyasa Yoga held Thursdays at 10 AM.

By Dino Pierce, CFT, CPT, RD, CDE

Feeling Low?

If you have been living with high blood sugars for months or years even it’s common to experience the symptoms of hypoglycemia (low blood sugar levels) when your blood sugar quickly reaches recommended levels. The symptoms of hypoglycemia are (note that not everyone experiences all of the symptoms simultaneously:

• Hands shaking uncontrollably
• Feeling ill, sweating for no apparent reason
• Blurry vision
• Nervousness or anxiety
• Feeling weak or fatigue
• Headache
• Heart palpitations

Over time your body has become accustomed to feeling or experiencing those high blood sugar levels and now its “normal” blood sugar level thermostat is set at “high.” Because of this new setting, the ideal blood sugar levels are being perceived as if they were dangerously hypoglycemic levels.

Growth hormone, cortisol, and catecholamines (specifically epinephrine or adrenaline and norepinephrine or noradrenaline), also known as the “fight-or-flight” hormones, are all released in response to stress. When you are in this physiological state and your blood sugar levels are “normal,” the body reacts as if you are having low blood sugar and is sent into “fight or flight” mode as a response to the falsely-perceived stress of the normal blood sugar.

When this occurs the body releases the fight or flight hormones in a warning that something is just not right (that’s why the symptoms are present) and works to increase blood sugar levels to its erroneous “normal” setting. The “counter-regulatory” hormones tell the liver to dump stored sugar into the blood stream (the liver can hold 100g of sugar) and cause the blood sugars to rise while making you feel horrible.

The dreadful feeling is the body’s physiological way of warning you of the perceived low blood sugar. If you were to test your blood sugar during the perceived hypoglycemic event, you’d find that your blood sugar level is not below 70mg/dl, which defines a true hypoglycemic episode.
It is for this reason we always recommend that you test before treating; you never know exactly what your blood sugars are until you check.

So how do I get back to feeling “normal” when I’m normal?

If you hold out during this counter-regulatory experience, you may continue to experience the dread and horrible feelings for quite some time. It is difficult to say how long it’ll take, but eventually your body’s blood glucose thermostat will reset so that you can feel “normal” when your blood sugar levels are normal.

While you may not like how you feel, you can “wait it out” and rest assured that even though you don’t feel good, your body has an ample supply of blood glucose if it is between 70 – 120mg/dl. Remember, a true hypoglycemic episode begins once you drop below 70mg/dl or — if you are pregnant — 60mg/dl.

Another approach is to take it slow; you didn’t get from 70mg/dl to 300mg/dl or higher overnight. It took some time. If your blood sugar has been elevated for quite a while, you can slowly adapt to feeling “normal” when your sugars are normal.

Start by identifying the blood glucose level that you feel low at; set your target a little lower (about 30-50mg/dl) one week at a time to allow your body to adjust its blood glucose thermostat to the new target of 70 – 120mg/dl.

The worst thing that you can do is overreact and eat carbohydrates in excess, making your blood glucose levels spike. So if you are tempted, take this tip: eating just 5g of fast-acting carbohydrate (such as a glucose tablet) and drinking 10 – 16oz of water can shut off the counter-regulatory hormones, while only bringing the blood sugar up by about 15-20mg/dl, in as fast as 15 minutes.
Doing this will allow you to feel better and prevent a large surge in blood glucose levels while giving your body a chance to adapt, over time, to feeling “normal” while you gradually reset your blood glucose thermostat.

Once you have achieved this, ironically, you will immediately notice how horrible you feel when your sugars reach the “high” levels now that your thermostat has been reset for blood glucose success.

Blood Sugar Goals

Fasting and before meals:

71-109mg/dl non-diabetic
(80-110mg/dl) diabetic

Two hours after meals:

Less than 120mg/dl non-diabetic
(Less than 140mg/dl) diabetic

Four hours after meals and at bedtime (If four hours have passed since your last meal or snack):

71-120mg/dl non-diabetic
(80-120mg/dl) diabetic

Here are 15 common signs and symptoms of stress:

1. Frequent headaches, jaw clenching or pain
2. Neck ache, back pain, muscle spasms
3. Frequent colds, infections, herpes sores
4. Unexplained or frequent “allergy” attacks
5. Heartburn, stomach pain, nausea
6. Sudden attacks of panic
7. Poor sexual desire or performance
8. Depression, frequent or wild mood swings
9. Increased or decreased appetite
10. Insomnia, nightmares, disturbing dreams
11. Difficulty concentrating, racing thoughts
12. Increased frustration, irritability, edginess
13. Reduced work efficiency or productivity
14. Constant tiredness, weakness, fatigue
15. Weight gain or loss without diet

10 tips for reducing stress:

• Listen to music
• Practice yoga or Tai Chi
• Get a massage
• Exercise! It relieves stress!
• Progressive muscle relaxation
• Use visualization or imagery
• Meditation. Relax with sustained concentration.
• Deep breathing
• Drawing and coloring (maybe that’s why kids don’t get stressed out!)
• Laugh!