Top Five Exercises to Burn Fat

By Dr. Brad Crump,
Health Services Manager

When we want to lose weight, the first things we think to do are eat less and burn more calories. We then embark on a rigorous and intense exercise program in addition to a highly restrictive dietary plan which most often results in little to no change on weight or more importantly, body fat percentage.

In order to develop a more successful and efficient fat loss program, it is important to understand some of the basics of metabolism.

Metabolism Basics
The metabolisms work of turning food into energy and then using that energy to operate the body and to bounce back from everyday wear and tear is a very specialized process. Through our choices of food and physical activities, we can make the process more efficient.

First we need to understand the process of basic metabolism. After we have eaten, the body uses oxygen to convert our food into energy. This conversion allows us to do work and to run all systems of our body. If the calories we consume our not burned for fuel, they will be stored in our body fat as a reserve. Here is how our bodies use the nutrients we consume as energy. What fuel you burn I s directly tied into your ability to deliver oxygen.

Carbohydrates
Carbohydrates are generally the body’s main source of energy. Carbohydrates are broken down into sugars and stored in our muscles as glycogen. The body stores only a certain amount of carbohydrates. They have four calories per gram.

Protein
Proteins are used to build and maintain body tissues and are rarely if ever used as a source of energy. Like carbohydrates, only so much protein can be stored. They also have four calories per gram.

Fat
Fat is the most energy dense of these nutrients. Each gram of fat contains nine calories per gram making it the most efficient fuel source for the body. It acts as a long term fuel reserve that helps keep us from falling into a starvation mode. Given that fat is so efficient and valuable, why has it been given such a bad reputation? Given that fat has twice the amount of stored energy, it would stand to reason that it would be a valuable fuel to burn during exercise.

So how do we actually tap into fat when we exercise? Does burning as many calories as possible result in greater fat burning? To answer that, we need to remember that oxygen is required to breakdown these nutrients to use them as fuel.

When we exercise, we breathe in and deliver oxygen out o our working muscles. The oxygen is then used to convert mainly carbohydrates or fat or a mix of both into energy. The difference between burning fat versus burning carbohydrates is a function of much and how efficiently you delivered oxygen. Fat burning requires more oxygen that carbohydrates.

So, to make a long story short, in order to burn fat at higher levels, a person much be able to stay as aerobic (oxygen efficient) as possible for a sustained period of time regardless of what the activity is. It is suggested to find the activities you find most enjoyment in so that it can become a consistent activity. In order to truly find where you are most efficient, you will want to be tested using a metabolic cart system (see www.newleaffitness.com).

Here are the top five activities that can be used to track heart rate and can be maintained over the required timeframe:

• Active yoga: This type of yoga provides consistent movement to maintain appropriate heart rate and also acts as a great toning and core workout.
• Hiking: This allows you to choose the terrain or area that you are hiking in and to regulate your heart rate. You will also see some great sites and get a lot of fresh air.
• Circuit training: This type of weight training is sustained movement that is maintaining proper heart rate and is also providing strength training. This will allow for greater caloric burn while at rest.
• Kick boxing: This is one that will get your heart rate up so you will want to control your pace to stay within your fat burning zone. Great strength training activity.
• Swimming: This is a great all around exercise that will use many muscle groups you normally do not use which will result in great fat burning at the right heart rate.

Whether an activity is fat burning is tied into proper testing. Consider doing a metabolic test to determine you most efficient fat burning heart rate zones.

Weight Loss Tip: Fiber

Eat 2 cups of non-starchy vegetables at lunch and dinner every day (total 4 cups daily). Vegetables are loaded with vitamins, minerals and fiber and are very low calorie. The nutrition fuels your metabolism. The fiber helps you feel full.

Note: This tip not recommended for those who have had gastric bypass, or have digestive problems such as: Irritable Bowel Syndrome, etc.

Slide & Glide your Thighs into Shape

By Kim Watters,
Fitness Manager

This workout is not only fun but is also a great way to tone your inner thighs. Just get into your cupboard, and get out your picnic supplies. You will need two paper plates (the higher quality paper plate’s work best) and a carpeted floor.

• Put the plates on a carpeted floor, and then stand on them. The balls of the feet should be towards the center of the plate, and the heels of the feet should be lifted up off the plate.
• Tighten the abdominals for balance and support.
• Extend the right leg from the hip joint to your right side, sliding the plate under the foot as the leg extends. The left knee bends to allow the right leg to extend further.
• Push down into the plate with the ball of the foot; continue to push down as you slide the foot and plate back into the starting position. (8-12 repetitions)
• Repeat the same exercise with the left leg. (8-12 repetitions)
• Repeat the same exercise, except this time alternate the legs. (8-12 repetitions)

If it seems too easy, push down harder as you pull your leg in towards the midline, and if it is too difficult push down less. Keep in mind, the harder you push into the plate, the more resistance you will create for yourself. This is your workout; make it what you need it to be.

Sweet Moments and Soothing Soaks – Honey Recipes from the Beehive State

By Myrna Beardshear,
Director of Spa & Wellness

Water has been used as a healing aid for centuries. We continue to use water and water therapy in spas today as one of our most powerful natural elements to effect mood and lift the spirit. A twenty minute soak in the tub relaxes, cleanses, hydrates and uplifts us both mentally and physically.

Honey is a perfect addition to warm bath water. Not only is it soothing to the skin, honey is also naturally anti-bacterial and anti-fungal. Add a few drops of aromatherapy to a honey bath, to relax or stimulate the nervous system depending on the chosen scent.

Morning Milk and Honey Soak
For a stimulating bath add a cup of dry milk, 1/2 cup of honey and the zest of 1 orange.

Bedtime Chamomile and Honey Bath
Relax in the tub with 3 chamomile tea bags, 1/2 cup of honey and a few drops of essential oil of ylang ylang (optional).

Hydrating Milk and Honey
Bring back the days of Cleopatra and the land of milk and honey when you soak in a tub of warm water to which you have added a gallon of milk and half a cup of honey. For quick dissolving, heat the honey with 2 cups of milk, stirring until honey is melted and then add to bath water.

Non-Stop Shopper’s Foot Soak
To relieve tired, achy feet, steep two peppermint tea bags in hot water for 10 minutes. Mix a gallon of warm water, and the peppermint tea in a large bowl or foot spa. Soak feet for 20 minutes.

Tuna Salad Niçoise

(Serves 6)

Ingredients
6 cups mixed greens
3 roasted red bell peppers, cut into strips
4 anchovy fillets, chopped
1 cup sun dried tomatoes, cut into strips
1 cup artichoke hearts, quartered
½ cup Kalamata olives, quartered
2 tsp. minced garlic
¼ cup shallots, cut into strips
1 Tbsp. fresh herbs chopped (basil, oregano, parsley, etc.)
juice of one lemon
3 Tbsp. olive oil
6 quail eggs
6 slices of feta cheese, sliced thin
¾ pounds of ahi tuna

Directions:

1. In a large bowl combine the mixed greens, two of the roasted peppers, anchovies, artichokes, and olives. Toss together.
2. In a small sauté pan add 1 1/2 tablespoons olive oil.
3. Heat the garlic and turn off the heat.
4. Add the tomato slices and let sit 10 minutes.
5. Drain any excess oil.
6. In a blender combine the other 1 1/2 tablespoons olive oil and the rest of the roasted pepper.
7. Blend till smooth. Set aside.
8. Spray a non-stick pan with pan coating.
9. Crack the quail eggs and be careful not to break the yolk.
10. Cook sunny side up.
11. Add the herbs and lemon juice to the salad mix. Keep warm.
12. Slice the ahi tuna in 12 thin slices.
13. To Plate: Place a slice of feta on the bottom of 6 plates. Place some salad mix on the feta. Then place a slice of ahi on top of the salad. Repeat so you have 2 layers. Place a crouton on top with the quail egg as a garnish. Spoon some of the roasted red bell pepper oil around the plate.

Chef Dale Van Sky's Summer BBQ tips, rub and sauce

Barbeque season is almost here and Chef Dale Van Sky has simple tips for you to make your recipes a little healthier.

1. Trim all fat from meats before barbequing and grilling.
2. Make your own BBQ sauce instead of using pre-made sauces.
3. Brush BBQ sauce on meats just before removing from grill.
4. Try a dry rub instead of a BBQ sauce.
5. Pick leaner meats such as top sirloin, flank steak or pork loin and marinate overnight in unsweetened pineapple sauce or teriyaki sauce. (The acid will breakdown connective tissues and make the meat more tender.)
6. Marinate extra firm tofu as a meat substitute and use a spice rub before grilling.

Cajun Spice Rub

Ingredients:
1 Tbsp. white pepper
1 Tbsp. black pepper
1 ½ tsp. cayenne pepper
1 Tbsp. granulated garlic
1 Tbsp. oregano
1 Tbsp. paprika
½ tsp. salt

Directions:

1. Mix all seasonings together.
2. Sprinkle on chicken, beef, pork, fish, potatoes, eggs or vegetables.

Moroccan BBQ Sauce

Servings: 32
Serving Size: 2 Tbsp.

Ingredients:
2 ½ cup vegetable stock
1 cup vinegar, rice
½ cup soy sauce
1 cup ketchup
2 tsp. Cinnamon, ground
½ tsp. Anise, ground
1 tsp. Cardamom, ground
1 tsp. Coriander, ground
1 Tbsp. Ginger root, minced
1 tsp. Cloves, ground
¼ cup lime juice
¼ cup cilantro, chopped
½ Tbsp. Black pepper
1 ½ cup brown sugar
2 tsp. Garlic, minced
1 tsp. Chili powder

Directions:

1. Combine all ingredients and blend.
2. Heat to simmer to blend flavors. Cool.

Try our Prickly Pear BBQ Pork Loin topped with Leek Straws recipe as shown in the photo above.

Kayaking at Red Mountain Resort

Q and A with John Ibach, Director of Outdoor Recreation

Kayaking is a great choice for a warm summer afternoon. You will combine an upper body workout with astonishing scenery on one of our local lakes.

1. Will I get my clothing wet? Yes, you will sit on top of the kayak so will most likely get wet.
2. What should I wear? In May it is generally warm enough to wear shorts. Wear shoes that you don't mind getting wet; sturdy sandals are a good choice. Hats, sunglasses and sunscreen are a must.
3. Will the kayak tip over? In the hottest part of the summer our guests will intentionally roll off the kayaks to swim. Sitting on top of the kayak makes it easy to remount in the water.
4. Are there any rapids? No, we only offer flat water kayaking.
5. Can I take my camera? Will it get wet? Your camera and gear will get wet unless you have a good waterproof bag.
6. How deep is the water? We kayak on local lakes and the water is deep. Utah law requires everyone wear a life jacket and we supply good ones. We also supply gloves to protect hands while paddling.
7. Do I need experience? No, this adventure is designed for beginners. However, if you have experience, it still provides a good workout in a beautiful setting.

Have more questions? We want to hear from you. Please leave a comment below.

The Lie of "No Time"

By Andrew Mellen, organizing expert & guest speaker May 9–14

We all fall prey to it at some point.

And while there may be legitimate periods of time that are completely full and inflexible, our lives as a whole are not.

A young mother, in reviewing by book "Unstuff Your Life!" at Amazon, stated that she would NEVER be able to transform her kitchen in the way that I suggest in the book. She simply doesn't have the time -- and listed her two children, including "a one-year old who likes to get into everything" and a full-time job as her explanation.

"I don't have time, EVER, to take out everything from my kitchen. I need a process that I can work on a little each day after the kids go to bed, and this was not it for me. I don't know how I would ever implement the system as he designed it."

I do.

How about a day or two of daycare over a weekend? If money would prevent that from being an option, how about a local relative who could watch the kids? How about a relative who isn't local that would take the kids for a weekend sleepover? Or how about a friend? Perhaps even someone who ALSO wants to makeover her kitchen and could trade either babysitting or help with the makeover and then our 'no time' gal could help her friend do the same at HER home.

I'm willing to bet that she COULD have the time.

I'm also willing to accept that she may very well be overwhelmed, exhausted, challenged with time management and other things. She may FEEL she doesn't have the time or THINK she doesn't have the time or both.

But that doesn't mean she actually DOESN'T have any time.

After all, she wrote a review on Amazon (that didn't move her any closer to getting organized) so she clearly has SOME unstructured time :)

When we dig in our heels and state with some intensity that we have absolutely no time, what are we really doing?

We're trying to regain some control.

Perhaps we're experiencing such a strong loss of control that the cure for our discomfort becomes a strident declaration of "no time."

We draw a line in the sand -- a boundary for ourselves, and by extension, others, who we may see as part of the problem of "no time."

We're restating our claim to our time -- albeit in a slightly blustery and desperate way.

Hopefully the declaration will get some folks' attention and provide at least temporary relief for our perceived problem.

But the solution is actually simpler and more difficult.

It requires a different approach to time. And if we're already feeling stretched and threatened, it's that much harder to remain open enough to take a risk on anything.

Even an alternative that MIGHT work better than what we're currently doing that isn't working so well.

It's a curious thing -- when we most need to make a change, we're often the least open TO change.

So perhaps the strongest antidote to "no time" is an attitude adjustment and rather than digging in our heels, a softening of our grasp and a request for help.

Not more control, but less control of the type we're used to.

And then perhaps a NEW kind of control, or actually a new way of running our lives, will have room to appear.

Click to read more of Andrew's blog.