Although canola oil appears to be good for the cardiovascular system, two Harvard studies have raised concerns that ALA might be bad for the prostate. In 1993, the Health Professionals Follow-up Study of 47,781 men published a major evaluation of dietary fat and prostate cancer. It found that saturated fat from animal sources such as red meat and whole-fat dairy products was linked to a 2.6-fold increase in prostate cancer. But the study also provided some disquieting news about ALA: Men who consumed the most ALA were 3.4 times more likely to be diagnosed with prostate cancer than those who had the lowest dietary intake.


Yoga Restore is a 20-30 minute, therapeutic and relaxing class, focusing on the centering of breath and body. Restorative yoga is a perfect opportunity to disconnect from our hectic schedules and help our mind and bodies reset and return to a natural tempo. This class offers deep stretches, a slow pace, respite from daily life, and is perfect for those looking to find stillness.  Whether you need to slow down and nurture your body or just have some peace and quiet, this class is just for you!  This class is offered at the end of our MPOWER Bootcamps.

When trying to adopt new healthy habits, it's important to work around other long-standing practices that could sabotage your efforts if overlooked. For example, if you are a morning person, working out in the a.m. is likely best, but if you’re a night person, exercise after work, says Tara Stiles, owner of Strala Yoga in New York City. [Tweet at Tara!]“Don't try to become one or the other if it's not natural to you. You're more likely to stick to it if you like the time of day and the whole experience.”
A 45-year-old woman who gets less than 30 minutes of daily physical activity in addition to her normal routine should consume six ounce of grains; two and a half cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and/or beans; five teaspoons of oil; and just 195 calories of additional fat and sugar. With a higher level of daily activity (30 to 60 minutes), this woman would be able to consume a little more in certain food groups: her fruit intake could rise to two cups; meat and beans to five and a half ounces; oils to six teaspoons; and extra fat and sugar to 265 calories.

To help you learn how to eat healthfully, start with the U.S. Department of Agriculture's (USDA) dietary guidelines system, which you can find at http://www.mypyramid.gov. The MyPyramid system, which looks somewhat like the familiar food pyramid of old, offers guidance based on individual needs and replaces "serving" recommendations with actual amounts of food. It also emphasizes the importance of balancing nutritious (and tasty!) food choices from all food groups every day with daily physical activity.
Group Fitness at MPOWER Fitness is functional fitness.  Our classes are designed to train and develop your muscles to participate in everyday activities, such as carrying your groceries or playing a game of soccer with your kids.  Our classes and bootcamps are specifically programmed (nothing is pre-choreographed) to contain exercises that tend to be multi-joint, multi-muscle movements.  We believe that this type of training, correctly applied, make your everyday actives so much easier and will improve your quality of life.

Loss of taste. Some medicines alter your sense of taste making you lose your appetite. Ask your health care professional if there are alternatives to the medicine you're taking. You might also experiment with spices to make foods tastier. Also, rotating tastes of each food on your plate, rather than eating one food at once, can help you taste various flavors better. Foods with strong scents also taste better, since taste and smell are linked.
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than unsaturated fat, which may even help lower harmful cholesterol. Reducing saturated fat (most comes from meat, dairy and bakery products) to less than seven percent of total daily calories may help you reduce your cholesterol level. Whenever possible, replace saturated fat with monounsaturated and polyunsaturated fats.
Give your body a little more credit: It tells you when you’re hungry—you may not be listening, though. Before chowing down because there’s only one slice of pie left or because the last guest arrived at the brunch, stop and check in with your stomach. “If you’re not hungry, make yourself a small plate and sip on some tea or coffee while everyone else digs in,” recommends Elle Penner, M.P.H., R.D., a MyFitnessPal expert. When your belly starts to finally grumble, food will be there.
Yin Yoga opens up the deep, dense, rarely touched areas of connective tissues of the body, otherwise known as fascia. Yin is the opposite of Yang yoga as we relax all muscles rather than moving through a flow. When one can completely release muscles in Yin, gravity helps break down the build up of connective tissue. Fascia can withstand up to 2,000 pounds of pressure per square inch, so deep stretching with longer holds is necessary. To assist with the long holds, all postures are on the floor, supported with props and blankets. Actively working to break down the fascia leads to greater flexibility and range of motion.
Whitney is currently attending Texas A&M University pursuing a B.S. in Applied Exercise Physiology. Growing up with a dad as a coach Whitney has been around sports and physical activity all her life. Whitney began teaching yoga to help strengthen her emotional health and increase her range of motion in the gym. Practicing yoga has enabled her to become stronger physical and emotionally. She currently holds her level 1- Yogafit certification. Whitney believes that those that possess a love for fitness should spread their knowledge to help empower others.
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods including juices and cereals. Adequate amounts of vitamin D also are important, and the need for both calcium and vitamin D increases as women get older. Good sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, such as some yogurts and juices.
While what works best for one woman may not always be the best choice for another, the important thing is to build your dietary choices around your vital nutritional needs. Whether you’re looking to improve your energy and mood, combat stress or PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of menopause, these nutrition tips can help you to stay healthy and vibrant throughout your ever-changing life.
You don't want to be judged, gawked at, or hassled when working out at a fitness center. Everyone has different goals when they begin their fitness journey. What brings us together as a family is our common bond — we ALL want great results! Helping you look and feel great is our passion. If you think Bella Women's Fitness is just like any other fitness center, you'll need to stop in for a reality check! We would be glad to show you how the Bella Fitness experience can change your life.
If you thought texting changed your love life, imagine what it could do for your waistline. When people received motivational text messages promoting exercise and healthy behaviors twice a week (i.e., “Keep in the fridge a Ziploc with washed and precut vegetables 4 quick snack. Add 1 string cheese 4 proteins”), they lost an average of about 3 percent of their body weight in 12 weeks. Participants in the Virginia Commonwealth University study also showed an improvement in eating behaviors, exercise, and nutrition self-efficacy, and reported that the texts helped them adopt these new habits. Find health-minded friends and message each other reminders, or program your phone to send yourself healthy eating tips.
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