March 2016 Volume Issue Fitness 2016 Food Guidelines CLUB NOTES Get your kids in now for swim lessons (April/ May) session. Summer lessons may be limited this summer. The Guidelines 1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. 2. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. 3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns. 4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain. 5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities. The Dietary Guidelines’ Key Recommendations for healthy eating patterns should be applied in their entirety, given the interconnected relationship that each dietary component can have with others. Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level. A healthy eating pattern includes: A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other Fruits, especially whole fruits CLUB HOURS: M-F 5am-9pm Sat 7:30am-8pm Sun 9am-8pm Grains, at least half of which are whole grains Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products Oils A healthy eating pattern limits: Saturated fats and trans fats, added sugars, and sodium Key Recommendations that are quantitative are provided for several components of the diet that should be limited. These components are of particular public health concern in the United States, and the specified limits can help individuals achieve healthy eating patterns within calorie limits: Consume less than 10 percent of calories per day from added sugars  Consume less than 10 percent of calories per day from saturated fats  Consume less than 2,300 milligrams (mg) per day of sodium  If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age. In tandem with the recommendations above, Americans of all ages—children, adolescents, adults, and older adults—should meet the Physical Activity Guidelines for Americans to help promote health and reduce the risk of chronic disease. Americans should aim to achieve and maintain a healthy body weight. The relationship between diet and physical activity contributes to calorie balance and managing body weight. As such, the Dietary Guidelines includes a Key Recommendation to Meet the Physical Activity Guidelines for Americans. 10081 County Road 138 St. Cloud, MN 56301 Phone: 320-251-3965 Fax: 320-251-4042 www.theclubfit.com 1. 2. The newest and latest in the health and fitness world. What’s all the buzz about? Here are the top 10 newest crazes that are taking place to live a healthier, better life. If you’re looking to change things up or want to try something new…take a look below. 1. Bullet journals As people get organized for the year ahead, pins for “bullet journals” have increased by 67%. This customizable journaling system uses daily and monthly to-do lists that are structured in short, bulleted sentences. For more on how to create your own visit bulletjournal.com. 2. Going minimal In 2015, Marie Kondo‘s bestselling book The Life-Changing Magic of Tidying Up ($10, amazon.com) inspired millions to keep only the possessions that bring them joy—and this year, the less-is-more trend is still hot. Pins that celebrated a minimalist lifestyle increased by 19% since late December, while those about decluttering rose by 35%.Keeping it simple really can make a difference. 3. Meditation space With boutique studios (such as New York City’s new MNDFL) opening across the country, meditation seems poised to become one of the year’s biggest health trends. So we weren’t surprised to learn that pins about creating your own meditation space have jumped 49% in the past few weeks. Here’s the really good news: While having a dedicated meditation room would certainly be nice, the only thing you actually need is a comfy place to sit and enjoy some time to yourself. 4. 21 Day Fix Pins about the 21 Day Fix ($73, amazon.com) program have increased by a whopping 190% in the past few weeks. But this trend isn’t new; it was one of Google’s top search terms in 2015. The program, which was created by celebrity fitness trainer Autumn Calabrese, uses a system of color-coded containers that make it easier to measure food portions. People on Pinterest are saving clean eating recipes and meal planning ideas that align with the diet. 5. Hourglass workout Pins for this type of workout—which is designed to tone your waist while simultaneously strengthening your glutes—are up by 83% since late last month. Got an athletic body type and looking to sculpt your middle? Check out fitness expert Jennifer Cohen for workouts tailored just for this! 6. Cloud bread Well, this is a new one. A grain-free, low-carb bread alternative, “cloud bread” is made with eggs, softened cream cheese, cream of tartar, and sometimes a little honey for sweetness. Bloggers say it has a crispy texture straight out of the oven, but becomes soft and chewy (in other words, more like real bread) when stored overnight in a plastic container 7. Holistic From essential oils to natural cold remedies, pinners seem to be excited about holistic health in 2016. Pins that contain the word “holistic” have increased by 55%. PSA: While there are many inspiring ideas on Pinterest, be sure to consult your doc before trying a new treatment. Some natural cures can actually be dangerous for your health. 8. Detox teas So-called “detox teas” gained popularity in 2015, with celebs like Kourtney Kardashian promoting them as a way to lose weight. The trend seems destined to continue in 2016, with pins about homemade detox teas spiking by 60% in the past few weeks. However, as Health‘s contributing nutrition editor Cynthia Sass, RD, has pointed out, research on detox teas is scant. And some brands contain ingredients that could trigger some really unpleasant side effects, such as insomnia, abdominal pain, and diarrhea. Yikes. Instead, pour yourself a big cup of green tea, a beverage that offers real, science-backed health benefits. Studies have suggested that drinking green tea could help you shed pounds, lower your blood pressure, even prevent Alzheimer’s. 9. Dry brushing Many people swear by dry brushing, which involves rubbing dry skin with a body brush before showering. (Pins about it have increased by 41%.) While some claim the practice helps boost circulation and clear toxins, there’s not a lot of research on the subject, so take the health claims you see on Pinterest with a grain of salt. But there’s no denying that using a body brush can be invigorating, as well as an excellent way to exfoliate. 10. Jiu jitsu Pins about the Brazilian sport Jiu jitsu, a form of mixed martial arts, have increased by 39% in the past few weeks. Pinners seem to be drawn to both the workout’s calorie-burning benefits and empowering self-defense moves.