Club Blog

By: Michael R. Mantell, Ph.D.

The La Jolla Sport Club saves lives.  Bold statement, I know, but it’s true.  It also saves money. Another bold statement, but it’s also true. Let’s explore.

You see, of the top 7 causes of death in America, 6 are disease we choose, the so-called, “Lifestyle Diseases.”  Heart disease, cancer, stroke, respiratory diseases, accidents, diabetes, flu and pneumonia are considered, at least in part, to be caused by a person’s daily lifestyle habits.

The La Jolla Sports Club’s array of healthy classes, nutritional offerings at the Cafè, and limitless exercise opportunities all help fortify members against the unhealthy habits that lead to these diseases, teach and reinforce behaviors required to make correct choices to avoid illness and support behaviors and thinking necessary to adhere to a healthy lifestyle.  It’s prevention on stilts.

So how does the club save money? The La Jolla Sports Club is unique as an independent health club in providing a leading edge, enviable, Corporate Wellness program to local companies who understand the value of having  healthy, happy and productive employees.

Healthcare costs are increasing at a rate of 8%-14% annually, threatening the profitability and survivability of companies of all sizes. Eighty-eight percent of health care spending is attributable to illnesses that are preventable. Disability claims have a significant financial and morale impact on companies. Further, companies spend about $602 per year per employee plus indirect costs such as overtime for covering missing employees, missed deadlines, lost sales, lowered morale, and decreased productivity. Employers lose more than $300 billion of productivity due to these types of illnesses, absenteeism, lack of employees engaged in their work when they are working, and retention costs. Effective corporate and employee wellness programs such as the The La Jolla Sports Club’s, can cut 25% of these costs.

By nurturing wellness in employees for companies in our local region, whether it is in factories, corporate offices, large and small companies, retail establishments, health care facilities, across many industries, our corporate partners all report sizable benefit. Specific membership programs, rates, services and features structured for corporate members have evolved to include innovative elements on-site at the club, on the club’s website designed specifically for corporate members, as well as programming at the workplace.  Not only are these services available to corporate member employees, but to their member dependents as well.

By paying attention to an organization’s unique culture, the resources it has and the individual needs of the employees, The Sporting Club develops a carefully constructed program based on thorough assessment and alignment, behavioral psychology for motivation and engagement, exercise science and nutrition to improve lifestyle choices of employees and their dependents and adds to a company’s profitability that wellness program cost-saving measures bring.

That’s it. Activity, nutrition and healthy thinking bring the results which save lives and money. It’s that simple. Doesn’t your company deserve these benefits?

By: Michael R. Mantell, Ph.D.

Looking for a way to cut calories, sugar and salt from your lifestyle but still want to enjoy your local pub?  That means, still want to enjoy a couple, ok a few, drinks now and then, ok every weekend?

I’m no bartender, and my go to fave is Grey Goose on the rocks with blue cheese stuffed olives, but there’s plenty of wisdom out there that says cocktails, shots, frozen drinks and wine drinks can all be fully enjoyed…well, without feeling full of guilt.  

First, use your common sense…that means before you start drinking, while you still have common sense, follow a couple of simple guidelines:

1.  Reduce your sugar intake by using only fresh squeezed fruits if you like fruit in your drinks.
2.  Reduce your salt intake by avoiding carbonated water and choosing seltzer water instead.
3.  Reduce your sugar intake even further by making your own syrup if your drinks call for syrup, with ½ tablespoon of honey and ¾ tablespoon of warm water.
4.  Light alcohol trumps dark alcohol if you want to lessen the hangover likelihood.
5.  Reduce your calories by limiting your total alcohol content to one shot, even in a multi-cocktail concoction.

Here’s what San Diego mixology experts tell me are ten low-calorie cocktails you can enjoy guilt-free, well almost:
Gin and Juice (pour over ice and use ½ cup of fresh squeezed oranges, a shot of gin and ½ cup of seltzer
Vodka & Sprite Zero (or with a splash of pomegranates or cranberries)
Appletini
Mojito with the simple syrup recipe above
Tequila with lime juice and seltzer soda
Laurent-Perrier Ultra Brut Champagne
Watermelon Martini with agave nectar
Margarita on the rocks (blend the syrup recipe, ½ lemon and 1 lime, leave out the Cointreau, add wasabi powder)
White wine spritzer (diluted with water or seltzer soda)
Mimosa lite with fresh squeezed oranges, sparkling wine and ¼ cup seltzer

Of course, it’ll be quite the party having all of these, which is why the Grey Goose and blue cheese stuffed olives are easiest…and still allow you to get to the gym in the morning.

Keep in mind that an average 12-ounce domestic beer contains about 150 calories, the same as a 3.5 ounce glass of sweet wine.  1.5 ounces of 90-proof alcohol contains about 110 calories, and when you add carbonated sugar-filled sodas and juices, you also add on the calories. Alcohol adds empty calories and is converted to acetate that hampers your ability to burn fat.  Think of it this way, a hefty cocktail will double-cross you by cancelling out that heart pounding, fat-burning workout you enjoyed earlier in the day.

My advice?  Be aware of what you are drinking and go for the low-calorie fun.  Drink plenty of water between your cocktails, and plan your weak spots in advance.

You can either drink anything and as much as you want, OR you can keep your waistline.  You just can’t do both.

Check out “Stress and Food” for great tips on curbing your appetite for unhealthy foods and drinks!

(ARA) – Everyone reaches for comfort foods and junk food when stressed out. You know you shouldn’t, but you probably feel you need something to help you during that intense period of time when stress is king.

“In moments of stress, people tend to reach for foods they know, sometimes even favorite foods from childhood. It is certainly not a time when we choose to experiment,” says Chef Odette Smith-Ransom, chef instructor at The International Culinary School at The Art Institute of Pittsburgh.

If traveling, you may often search for a familiar restaurant or fast food place. It’s easier to reach for food that you know provides a level of comfort to balance out the uncomfortable moments of stress, Smith-Ransom says.

It all comes down to food choices where stress and food are concerned. When stressed, you are more likely to make a quick, bad choice. “The vicious cycle of guilt regarding our eating habits steps in and worsens the current stress situation,” Smith-Ransome says. “Add guilt to the situation, and the stress levels increase – compounding the problem.”

Chef Smith-Ransom warns that when stressed, one should stay away from caffeine and sugar. It’s easy to grab an energy drink or a candy bar because they’re accessible and in every convenience and drug store in America.

Once the rush is gone from sugary, caffeine-packed foods, you’re facing a crash unless you continue to eat and drink to keep your body in the high. Continuing to eat and drink these products will compound the situation even more because you then become sleep-deprived, which raises the levels of anxiety and slows you down.

The best way to attack bad eating choices during a moment of stress is to maintain your body and mind at equilibrium. Before an important interview, presentation or exam, try eating whole foods and complete meals, and forget about the bag of cookies. While these satiate the appetite at the moment, it certainly won’t keep your blood-sugar levels stable, making it difficult to cope with your initial problem: high stress.

“Eat dark, leafy greens, high fiber foods and lean cuts of protein as a complete meal,” says nutritionist and public health expert, Nicole Dowsett, a nutrition instructor at The International Culinary School at The Art Institute of Charlotte. She recommends staying away from heavily seasoned foods and eating four to six small meals a day. “Take time to eat and avoid grabbing something on the go to just stuff your face.”

It takes 20 minutes for your stomach to communicate with your mind that you are full. Making time to eat is very important. If you can, share meals with friends or loved ones, Dowsett says. Sharing meals helps you to take your time and deters you from making bad choices, or even worse yet, hiding your unhealthy food choices – which can lead to an eating disorder.

“High stress mixed with bad food choices can cause and increase behavioral issues, sleep deprivation, problems focusing, over-thinking tasks without developing a clear focus, inability to prioritize, reduced cognitive skills, heightened sensitivity and heightened emotions,” Dowsett says.

By making informed, careful food choices during times of stress, you can help ensure what you eat doesn’t add extra calories, fat and poor nutrition to your worries.

To learn about The Art Institutes visit www.artinstitutes.edu/nz.

(ARA) – Often, the thought of getting healthy conjures up images of restrictive diets, counting calories and hours at the gym. However, deprivation diets and strict workout regimens tend to be short-term fixes that never meet your long-term goals. Luckily, there are simple and realistic ways for you to feel great, boost your energy and increase your overall health – and the effects can last a lifetime.

Start with these six simple steps and before you know it, you can be living a happier and healthier lifestyle (without missing your old one).

1. Find new role models. Do your recipes tend to start with butter and continue with other high-fat, high-calorie ingredients? If so, your cookbook needs an update from new role models that pride themselves on healthy cooking. Whether you are looking to move toward a vegan lifestyle like Oprah’s favorite, Tal Ronnen, or are just looking to lighten up your current menu, adding more vegetables, fruits and lean proteins – with less fats and cheeses – will be a step in the right direction. “Eating plant-based foods can be tasty and healthy,” says Ronnen. “It isn’t a sacrifice anymore. It’s a step up when you look at the benefits of eating a plant-based diet and one of the greatest benefits is health.”

2. Equip your kitchen. Once you’ve found a new role model and updated your recipe repertoire – it’s time to give your kitchen a make-over. Swap out the deep-fat fryer for new appliances and gadgets, such as salad spinners and veggie steamers. One that is a favorite among many chefs is the Vitamix TurboBlend VS, a high-performance blender which has multiple functions, including juicing, blending, grinding and cooking – and comes with a “Live Fresh” recipe book and “Let’s Get Started!” DVD instructional video to get you on the right path to creating healthy meals and lifestyle.

3. Change how you eat. Are you a late-night snacker? Do you save up your calories all day for a big dinner? How you eat is just as important as what you eat. Experts agree that skipping meals leads to trouble. Be sure to eat within an hour of waking to get your metabolism going; eat moderate meals throughout the day, and if you’re feeling famished, drink a glass of water and you will be less likely to overeat.

4. Get moving. Getting fit doesn’t necessarily mean joining a gym or running a marathon. Even moderate exercise is beneficial to your heart and helps with weight control. Plus, it helps your body release endorphins and other hormones to make you feel better. Be sure to start slow (so your muscle soreness doesn’t discourage you) and set realistic goals to motivate you to continue any program you start.

5. Enlist a support group. Sticking to a new program is much easier when you aren’t going it alone, so look to others to keep you on track. Challenge family members to find and test a new healthy recipe each week; enlist a co-worker to walk during the lunch hour rather than going out to a restaurant; plan active, fun activities for weekends to keep your body moving.

6. Relax. Stress is a part of most everyone’s lives – but to be healthy, you need to find a way to relax. For some it’s yoga or meditation; for others a comforting book and a good night’s sleep; or maybe just an evening of laughing with friends. Determine what works for you and be sure to add a dose of stress relief to each day.

When it comes to incorporating healthy choices into your lifestyle, it’s important to start slowly, make realistic changes and not get discouraged if you don’t follow the program 100 percent. Remember a healthy lifestyle is for the long haul – it’s not a sprint.

The Centers for Disease Control reports that more than one quarter of all deaths are caused by heart disease alone. However, despite its often-deadly effects, heart disease does not have the high profile of cancer, AIDS and other terminal diseases. This means that many people with heart disease either do not realize they have the condition, or do not seek treatment for early warning signs. While many think that heart disease primarily affects men or the elderly, women are just as likely to suffer from heart disease as men. In fact, approximately 10 percent of women age 45-64 suffer from the disease.

Geeta Maharaj, nursing director at Everest College’s Salt Lake City campus explains that you don’t have to be in nursing school to know there are many things you can do to reduce the likelihood of having heart-related health problems. “One of the most important is simply to learn about how your life choices affect your heart’s health,” adds Maharaj.

The major risk factors for heart disease are inactivity, obesity, high blood pressure, cigarette smoking, high cholesterol and diabetes. In 2005-2006, the Center for Disease Control reported that 37 percent of Americans had two or more of these risk factors, potentially increasing their chances of contracting heart disease.

However, approximately one half (47 percent) of deaths caused by sudden cardiac arrests happen outside of hospitals, which suggests that many people who are suffering from heart disease go undiagnosed, or are not seeking treatment.

Medical research has shown that lowering cholesterol and blood pressure levels can reduce the likelihood of having a heart attack, needing heart bypass surgery, and dying from heart disease. Even for those who are currently healthy, lowering cholesterol can reduce the risk of developing heart disease. “It is important to know the risk factors for heart disease and talk to your doctor about how to reduce the likelihood of suffering from a heart attack or cardiac arrest,” says Maharaj.

Even if you are not at risk for heart disease, Darlene Mention, RN, MSN, CCRN, nursing instructor at Everest University’s nursing program in Brandon, Fla., suggests taking the following steps to improve overall heart health. 

First, exercise. Your heart is a muscle, and just like your other muscles, it needs to be worked out regularly. Mention recommends that you get at least a half an hour of cardio at least five times a week.

Second, Mention suggests maintaining a healthy weight, and trying to lose extra pounds if possible. Obesity is one of the primary causes of heart disease, and is often linked to other risk factors such as having high cholesterol or being inactive.

Improving your diet can also help you lower your cholesterol and promote overall health. As a rule of thumb, Mention explains that your diet should include five servings of fruits and vegetables a day. Two servings of certain fish, such as salmon, trout or mackerel a week can also promote heart health. These fish are full of fats that replenish needed oils. However, you should limit your consumption of saturated fats, which are found in full-fat dairy products, many red meats, fries and other cooking fats.

Similarly, Mention advises cutting back on salt. She explains that the recommended daily allowance is 2,300 milligrams of salt for adults, and less than 1,500 milligrams for middle-aged and older adults with elevated blood pressure. It is important to check food labels, as many processed foods have high levels of sodium. While some studies have suggested that drinking a glass of red wine at dinner may reduce the likelihood of heart attacks, in general, moderation is the key to alcohol consumption. The recommended daily limit of alcohol is three to four servings for men, and two to three for women.

In addition, Mention explains that if you are serious about your heart health, you should quit smoking. Smoking dramatically increases the likelihood of contracting heart disease. Studies have shown that female smokers are three times as likely to have a heart attack before the age of 40 than are non-smokers.

It is also important to learn the early warning signs of heart disease, which include nausea, indigestion, back pain, dizziness, fatigue, and chest pain, as early action can make a huge difference in treatment. Finally, Mention recommends that you talk to your doctor or a licensed nurse about potential preventive measures you can take, if you are at risk for contracting heart disease.