BALANCE USA

BALANCE NOW AVAILABLE TO GENERAL PUBLIC

2009-07-02T10:20:00.000-07:00

Hey folks, Dr. Ashry is back in town next week and we are doing the mid-trial publicity. Here is the story on my blog today, which says that the trial is going so well, that BALANCE is now available (for a fee) to the general public!

http://hartkeisonline.com/2009/07/02/fitness-first-clubs-join-the-wellness-revolution/

Pictured: Rick Thoesen and his Personal Trainer, Sandra.

Sharon W. Progress Report

2009-03-19T06:04:00.000-07:00

Sharon W. Balance participant has been kicking it on the cardio 5 days a week, in addition to her two hours with personal trainer, Juan. She reports that she is down one pant size! I see Sharon all the time at the gym. She is really working it, and we are very proud of her accomplishments.

The important thing is, you can do it too!

Hey, check out my blog, I did an article today, with a hilarious video that Chalid showed Alana and I. See it by following the link, below.

http://hartkeisonline.com/2009/03/19/exercise-at-your-own-risk/

Farm Fresh Food Can Spur Weight Loss

2009-01-30T06:27:00.000-08:00

Hey BALANCE folks! There is a new farmers market in Oakton, at the Unitarian Church on Hunters Mill Road.

It is Saturdays, from 10-2pm. They have organic coffee, the best Amish pasture raised chicken (melts in your mouth!) and our favorite, Piedmontese beef.

A Piedmontese breed of cow is the leanest steer in the world, they are imported from Italy. The guy that sells it, his company is called Angelic Beef. And it is out of this world. Every cut was as tender as a filet mignon. I had a skirt steak the other night and with nothing but a little salt and pepper, it was delicious. Because of the humane way these cows are raised, you can cook the beef rare or medium rare with no fear of pathogens. In fact, lean meats are better served that way. And weight loss? I know of one woman who lost 70 lbs by switching to grass-fed meats! Definitely do try it!

Get to know these farmers, they are using organic and traditional farming methods and the quality of their food is superior nutritionally to anything you can buy at the store.

This is also a fun way to live, getting to know our local farmers, supporting them with buying power, helping them to build a strong local farm economy. Wouldn't you rather see farms dotting the countryside than more urban sprawl?

Smartmarkets.org runs this market, and they have others all over, many of them open in the spring, but check out their website for more of their locations!

PHOTO: Kimberly and author of REAL FOOD, Nina Planck at the Oakton Farmers Market

Noah is Her Hero!

2009-01-16T08:08:00.000-08:00

Ronesshia Moore is doing great in the BALANCE program. She credits her trainer Noah.

Please send in your photos or post them on the blog to encourage others!

Recipes from Alana

2009-01-12T10:50:00.001-08:00

Breakfast:

1 or 2 boiled eggs
1 slice cheese
1 slice whole wheat toast with olive oil butter spread (below)
¼ cup (a handful) of berries or ½ green apple

Lunch:
1 whole-wheat pita bread stuffed with shrimp or chicken or tuna salad made with Canola or Safflower Mayonnaise and chopped vegetables

A side of prepared salad (leafy greens, celery, tomato, cucumber, baby spinach, carrots, etc) with an olive oil dressing

Dinner:

Baked, broiled, or grilled salmon steak
2 or 3 new potatoes, or 1 small sweet potato with cinnamon and butter spread (below)
Steamed broccoli and/or green beans and/or zucchini with extra virgin olive oil

After dinner snack:

Handful of roasted cashews and almonds
1 square of dark chocolate
1 cup of mint or herbal tea with lemon

If you need to snack:

Hummus with cut up vegetables
A small handful of nuts
1 or 2 whole rye crackers with natural peanut or almond butter
½ green apple with a slice of string cheese

Recipes from Alana

2009-01-12T10:50:00.000-08:00

Something Fun with your Fitness

2009-01-08T13:26:00.000-08:00

Hi all!

Not long after the Balance program launched two months ago, there were some inquiries about setting up a kind of 'buddy system' for those participants who were interested in sharing their experiences with one another. Of course, this didn't have to be only about meeting at Fitness First to have an exercise partner; maybe it could be something a little more personal that didn't just focus on the body, but the mind and spirit as well, while possibly building friendships along the way.

I wanted to let everyone know that I have created a meetup group, partly inspired being a part of the Balance program. It's called: "The Reston Active & Balanced Being Group" and can be viewed at http://www.meetup.com/TheRABB/. The main page will give you a little more insight as to what the group's focus is about (mainly making and maintaining connections with other fellow human beings). This is both a scary yet exciting adventure for me as I have spent 2008 meeting a lot of great people in the NoVa area through meetup groups. I'm hoping that will continue throughout this year, having more good times with good people.

REMEMBER: there is absolutely no requirement to join the meetup group! I just wanted to present it as a possible option for those who may feel somewhat isolated, or have a need to get out and be a little more active in their lives, aside from going to the gym. Personally, I'm a creature of habit (if it ain't broke, don't fix it!), so routine and monotony is commonplace for me, something I can count on. However, I know most people like variety, so why not add some fun activities to your agenda in addition to your personal training? Something to think about.

It's a new year, full of possibilities. I'm looking forward to what it will bring!
Happy Joy to you all!

Janet

Whole and Real Foods, Delivered

2009-01-04T08:03:00.000-08:00

GRASS FED MEATS--A Healthier Alternative

Local Flavor is a farmers market that delivers, from Rappahannock County Farms direct to you.

Grass fed meats are leaner, and have
a more natural ratio of Omega 3 to Omega 6 fats (1:1). They are also free of pathogenic bacteria, so they can be served rare or medium rare without concern for foodborne illness.

A family in Baltimore started buying grassfed meats from a farmer and the wife lost 70 lbs, as a result! These meats are so nutrient dense, you will find smaller portions deeply satisfying.

On their website, farmbuyersclub.com, you can place orders for farm fresh foods, and find a drop site near you to pick them up.

For an extra fee, leave a cooler on your front porch and a check and they will drive direct to your front door! Better yet, host a drop in your neighborhood. A fun way to connect with others who are interested in eating healthy and buying local.

Contact Mark or Laurie for more information, email them through the website farmbuyersclub.com!

Making Holiday Recipes Healthier

2008-12-24T08:59:00.000-08:00

Hey guys! Substitution is the key to making your holiday recipes healthier!

My pumpkin pie is made with almond meal pressed into a pie plate instead of a white flour crust, and I also substitute maple syrup (or you could use agave nectar) for the white sugar in the pumpkin filling.

See my South Beach Pumpkin Pie recipe on foodgeeks.com. The easiest way to get there is to go to my blog
www.hartkeonline.blogspot.com and look on the right column at the top. Click on:

My Recipes on Foodgeeks.com.
It will take you to all my healthy recipes!

Happy Holidays!

Healthy Side Dish Option

2008-12-24T07:40:00.000-08:00

Broccoli Flowers Sauteed in Olive Oil

2 cloves garlic, peeled and sliced widthwise
1/2 red pepper chopped into medium size bits
1 TBL Olive Oil
2 handfuls broccoli flowers (if large cut in half through the flower and
stem)

I used an electric skillet, but you can do this saute on the stove, saute on med-low till broccoli is cooked through, about 10 minutes.
*This is great served with fish, beef or chicken.

Turkey Soup--Nourishing and Delicious!

2008-12-23T10:40:00.001-08:00

Don't forget to save that turkey carcass and make some soup! Saved in individual serving containers, this can be a great one pot meal for taking to the office or on a night when you choose not to cook! I am having some for lunch, today, as a matter of fact!

Happy Holidays! Kimberly

Greetings from Alana, our Nutritionistl

2008-12-16T06:10:00.000-08:00

Dear Balance Members,

Christmas is almost here but you would never know it by the weather! Today, Santa could have been in a pair beach shorts and a tank top it was so warm!!!

I have seen a few of you lately and I can’t believe my eyes… your results are already amazing, and I am so happy to see you all looking so tight and fit and firm. I should have joined the program myself! Yes, I am so impressed with all that I have seen in such a short amount of time.

And speaking of being impressed: Today I got hungry at lunch so I made a couple of great recipes that I want to share with all of you. Perhaps Kimberly can post them to the blog as well. First, I grilled a chicken breast and drizzled it with warm hazelnut vinaigrette. I passionately consumed it with a spinach salad and a couple of thyme and cheese crisps – and I added a bit of wild rice pilaf that I had leftover from a party I went to yesterday.

Putting together a healthy, well balanced (and decadent!) meal does not have to take a lot of time or effort at all. You can get great ideas from looking in fun cookbooks or browsing the internet. The key is to plan your meals around plenty of veggies, some protein, a little bit of healthy carbohydrates, and a good quality fat like olive oil, walnuts, olives, avocadoes, and real butter. I hope you like these recipes as much as I do.

We will all meet again in late February or early March depending on Dr. Ashry’s schedule. In the meantime, keep up the good work, and don’t let the holidays get you too stressed out.

Have a wonderful Christmas and a VERY HAPPY New Year!

Warm Regards,

Alana

Warm Hazelnut Vinaigrette:

¼ cup extra virgin olive oil, or walnut oil, or hazelnut oil

2 cloves finely minced fresh garlic

¼ cup coarsely chopped lightly roasted hazel nuts

1 Tbsp balsamic vinegar

Sea salt and freshly ground black pepper

Warm the oil over medium-low heat. Add garlic and hazelnuts, and gently cook for just a minute or until garlic is very fragrant and golden. Stir in the balsamic vinegar, sea salt, and pepper. Drizzle this over grilled chicken, shrimp, fish, or lean beef for a delicious dish! If you like, you can also drizzle it over baby spinach or steamed veggies, of brown or wild rice for that matter!!!

Thyme and Cheese Crisps

1 cup grated parmesan or Romano cheese

2 tsp fresh thyme leaves

Preheat your oven to 350 degrees F. Line a baking sheet with parchment paper. Mix cheese with thyme leaves. Spoon heaping teaspoons onto the baking sheet, spacing a couple of inches apart, and lightly pressing down with your fingers to flatten into circles about 2-inches in diameter. Bake about 6-8 minutes or until lightly browned and crisp. Slide the parchment paper off the cookie sheet. With a spatula, loosen the crisps and cool on wire racks. They will firm up as they cool down (just like us after exercising!!!!!!) Let them cool completely. Then store them in an airtight container, layered between parchment or waxed paper. These are fantastic on salads, and take the place of croutons! They are wonderful! Enjoy!!!!

Exercising In The Cold

2008-12-06T06:08:00.000-08:00

The weather is changing, but we can't let that debilitate our livelihood! I found these great tips on staying warm from The Weather Channel finess section and thought I'd share ...

The biggest concern for exercising in the cold is hypothermia, or too much heat loss. When you exercise in a cold environment you must consider one primary factor: how much heat will your body lose during exercise?

Heat loss is controlled in two ways:
1. Insulation, consisting of body fat plus clothing.
2. Environmental factors, including temperature, wind and whether you're exercising in the air or in the water. Each of these factors plays a role in the body's ability to maintain a comfortable temperature during exercise.

Insulation
Although many people aspire to have a lean figure, people with a little more body fat are better insulated and will lose less heat. Clothing adds to the insulation barrier and is clearly the most important element in performance and comfort while exercising in the cold. One study showed that heat loss from the head alone was about 50 percent at the freezing mark, and by simply wearing a helmet, subjects were able to stay outside indefinitely.

Clothing is generally a good insulator because it has the ability to trap air, a poor conductor of heat. If the air trapped by the clothing cannot conduct the heat away from the body, temperature will be maintained. Unlike air, however, water is a rapid conductor of heat and even in the coldest of temperatures, people will sweat and risk significant heat loss. With this in mind, you want to choose clothing that can trap air but allow sweat to pass through, away from the body.

By wearing clothing in layers, you have the ability to change the amount of insulation that is needed while many new products can provide such a layered barrier, it is important to avoid heavy cotton sweats or tightly woven material that will absorb and retain water. Because these materials cannot provide a layer of dry air near the skin, they can increase the amount of heat your body loses as you exercise.

Keeping the hands and feet warm is a common concern when exercising in the cold. Lower temperatures cause blood to be shunted away from the hands and feet to the center of the body to keep the internal organs warm and protected. Superficial warming of the hands will return blood flow to prevent tissue damage. Blood flow will not return to the feet unless the temperature of the torso is normal or slightly higher (.5-1.0 degree Fahrenheit (F) above normal). So, to keep your feet warm you must also keep the rest of your body warm at all times.

Check with the weatherman
Always check the air temperature and wind chill factor before exercising in the cold. Data from the National Safety Council suggest little danger to individuals with properly clothed skin exposed at 20°F, even with a 30 mph wind. A danger does exist for individuals with exposed skin when the wind chill factor (combined effect of temperature and wind) falls below minus 20°F.

That can be achieved by any combination of temperatures below 20°F with a wind of 40 mph and temperatures below minus 20°F with no wind. If you are exercising near the danger zone for skin exposure, it also is advisable to warm the air being inhaled by wearing a scarf or mask over your nose and mouth to warm the air being inhaled.

Rules for exercising in the cold
1. Check the temperature and wind conditions before you go out and do not exercise if conditions are dangerous.
2. Keep your head, hands and feet warm.
3. Dress in layers that can provide a trapped layer of dry air near the skin (avoid cotton sweats and other similar materials).
4. Warm the air you are breathing if temperatures are below your comfort level (usually around 0°F).

A BALANCE LUNCH by Alana

2008-12-05T06:57:00.000-08:00

The weekend is here, why not make a homemade soup for lunch! Double or triple the recipe and freeze in individual servings for taking in your lunchbox to work or for future quick lunches!

Black Bean and Chicken Soup

½ cup chopped carrots
½ cup chopped onions
1 cup fresh or frozen cut green beans
1-2 cups chicken broth (I use the organic – chemical free)
1 15-ounce can black eyed peas, drained and rinsed
2 boneless, skinless chicken thighs - cut into bite size pieces
Seasonings:
Sea salt
Freshly ground black pepper
Salsa
Garlic
Chives
Hot sauce
Etc…

Place all ingredients except chicken in a saucepan. Use 1 cup of broth if you want a thick soup and 2 cups for a slightly thinner soup. Bring to a boil. Reduce heat to low and simmer for 10 minutes, covered, until veggies are tender. If any foam rises to the top, skim it off. At this point, you can puree the soup and add the chicken. Continue to cook until chicken is done, or you can add the chicken before pureeing the soup, then puree after the chicken is done. Or, leave the soup chunky.

Season the soup to taste with sea salt, freshly ground black pepper, salsa, garlic, and/or chives, etc. Serve with a fresh salad with an extra virgin olive oil dressing.

Stressed!

2008-12-03T19:07:00.000-08:00

I don't know about you, but lately I've been living a high stress lifestyle. That doesn't even include the fact it's the holidays, either! My job works in 'feast or famine' modes, and it just so happens I'll be very busy December through February, at least that's what I'm told. All that stress turns into protein and carb cravings, and even when I satisfy them with the 'right' things, I can still wake up in the middle of the night hungry! Grrr!

Going to the gym three times a week for the past month has definitely helped. You can tell the difference between the novice and the seasoned trainers, but each seem to have their own style on what will work best. I'll be honest to say, I HATE THE GYM -- ANY GYM! I was never into the fitness club experience, no matter how thin I'll get. It helps to have the personal trainer as a distraction, though, the one-on-one time helps make all the other people in the room fade away.

It's unfortunate I continue to have negative experiences with the staff at the Reston office. I realize this program is new to everyone, so there's a learning curve here, but some things I think are just common courtesy. Like I don't think it polite to refer to me (or any Balance participant) as 'the diabetics' ... I really didn't care for that label, especially in front of other members walking in and out of the gym. That's personal, and I don't want my blood pressure monitored while I'm in the middle of the cardio equipment, either. Then there was this evening ... my Wednesday personal trainer is no longer working at this location, but no one notified me, no one replaced him with another trainer, and no one assisted me with my workout. I'm now coming down with a cold (I can't remember the last time I've been sick, it's been so long), didn't really feel like going this evening, and then to have that experience of being 'abandoned' -- in a full gym no less -- didn't make my day. Frankly, I don't really care to reschedule for next Wednesday, but I'm not giving up my commitment to the program.

It's really not a wonder my glucose levels are all over the place with everything I'm dealing with. I still don't have a support system established in my personal life, so dealing with things like this is really difficult. I'm sharing this with you all in case someone else may be so unfortunate to have a lot on their life plate as well and think they're alone in their experiences. Just to talk sometimes would be nice, so THANK YOU, BALANCE BLOG!

Over and out.

What to do with the rest of your turkey?

2008-12-03T07:50:00.000-08:00

With leftovers from Thanksgiving, a creative way of making use of that leftover turkey is Turkey Stock.

The following link, provides a recipe on how to make the stock. This can be used in stews and soups. This is also a healthy alternative, because you can refridgerate the stock overnight and skim the fat off the next day.

http://www.recipezaar.com/Rescued-Turkey-Stock-24576

South Beach Pumpkin Pie

2008-12-01T17:06:00.000-08:00

Kimberly has a wonderful recipe for Pumpkin Pie. With Thanksgiving just passing, and Christmas, Kwanzaa, and Hanukkah on the rise this recipe helps you stick with your diet while also providing taste.

The secret is replacing the crust with almond meal, pressed into a pie plate! This eliminates the white flour! Kimberly also replaced the white sugar with maple syrup a whole sugar that is lower on the glycemic index! A South Beach diet pumpkin pie!

Click here for recipe:

http://foodgeeks.com/recipes/recipe.phtml?recipe_id=20366

Thanksgiving Day

2008-11-30T08:10:00.000-08:00

Juan, personal trainer at Fitness First of Reston working out Thanksgiving Day on the stair climber! We are thankful to Juan for his hard work with BALANCE participants!

This is a great machine for a good cardio workout or warmup!

BALANCE T SHIRTS NOW IN!

2008-11-26T10:00:00.000-08:00

For those of you who have yet to get your official BALANCE trial T shirt. They will have your shirt at the front desk of Fitness First of Reston.

Here is Kimberly proudly wearing her new shirt this morning! On the treadmill, still trying to whittle her middle!

Wear it proudly!

Dr. Chalid Ashry Comes Back to the U.S.

2008-11-25T06:08:00.000-08:00

GREAT NEWS!

Dr. Ashry is planning to return to the U.S. and Reston on December 8, 9, 10th, 2008. That is just a few weeks from now. If any of you would like an individual meeting with him, or if you want us to organize a group meeting, please email Dr. Ashry with what would most interest you. He will meet with you at the Reston gym.

Kimberly

Email from Alice--a Happy BALANCE Person!

2008-11-24T15:07:00.000-08:00

Hi, Bridget! I just wanted to let you know that things are going well with my BALANCE USA program in the Chantilly Fitness First. It got off to a rocky start because they weren’t aware of the program at all when I stopped into activate my membership with them and make an appointment with a trainer—but I must compliment the staff on their willingness to help. Kudos to Chris, the MOD and Kelly, the young lady at the desk that day. They bent over backwards to meet my needs!

The Chantilly site is very well kept and a pleasant place to go to. I especially enjoy the “virtual reality” bike—Expresso, I think? I was working out on it at the end of my session on Tuesday and was determined to either keep up or beat the “pacer”—and I did!!!

Currently I’m training with John, a delightful young man, and he’s dealing very well with this old lady!!!

I want to thank you and any of the other parties from Fitness First who joined with Dr. Ashry to help us in this BALANCE USA program. This year, Fox News. Next year—all of us success stories on Oprah!!

Alice M.

Great Holiday Tips from Alana Sugar

2008-11-21T09:12:00.000-08:00

I thought this was such great information, I wanted to post it on the blog!
Thanks, Alana ... I'll have to share these tips with my friends as well.
Here's to surviving the holidays!

TIPS TO GET THROUGH THE HOLIDAYS

Always plan ahead for parties so you don’t show up starving - try not to go to a party really hungry (same goes for grocery shopping).
Make sure you balance your meals throughout your day with proteins, healthy fats, and fresh vegetables, along with a moderate amount of whole grains (for something different, try 100% whole dark rye bread).
Don't eat dessert during the day if you know you are likely to eat it at a party.
Keep your exercise up during the holidays – it’s a stress-buster, a blood-sugar godsend (!), and you always feel so much better in your own skin!
Try as best as possible not to overeat at parties, on Thanksgiving, Christmas, Hanukah, or New Years Day - remember your internal scale: 0 = starving, 10 = so full you need a stretcher back to bed - stop eating when you are between 5 and 6, meaning you are done and satisfied, but NOT FULL where you feel the weight of the food in your belly and you are uncomfortable! In other words, linger over your food as though you are savoring every bite!
Allow yourself dessert on certain days only such as Christmas, Christmas Eve, New Years, Thanksgiving, Hanukah, a party - but do not eat dessert every day during the holiday season.
If you know you will be faced with bread, pasta, chips, rice, pastries, and desserts, it is best to choose one, and preferably the one made with the best ingredients…cheesecake is healthier than a frosted party cake… an oatmeal-walnut cookie made with eggs and butter is better than sugar cookies or peppermint candies, or other very sweet confections.
Only eat what is absolutely delicious - DON'T "WAIST" the CALORIES on what does not taste wonderful to you. If pumpkin pie is not a favorite of yours, don't eat it just because it is there – rather, save yourself for a dessert that is delicious - something that you will savor and truly appreciate.
Don’t eat sugary foods alone. They must accompany food that contains proteins, fats, and fiber in order to slow the absorption of sugar down into your system.
Sip your drink - try to stick to one alcoholic beverage, if that, at each event and sip it slowly. Refill glasses with sparkling water and lemon or lime.
For sugar cravings, eat a tablespoon of almond butter or natural peanut butter (no hydrogenated oils or sugars added), or a small handful of macadamia nuts or walnuts. Extra virgin olive oil is readily available and helps to stabilize blood sugar, give you a feeling of satisfaction, raise your HDL cholesterol, and lower your triglycerides (when combined with other healthy foods).

What is Metabolic Syndrome?

2008-11-18T06:20:00.000-08:00

Definition of Metabolic Syndrome:

Metabolic Syndrome is a name that is given to a list of risk factors that can increase a person’s chance of having a chronic illness such as heart disease or diabetes. If a doctor tells you that you have metabolic syndrome, it means at least 3 of the following are applicable to you:

you carry excess weight in your belly – not your hips or thighs, but belly fat
you have a low HDL level
you have high triglycerides (blood fat)
higher fasting blood sugar level
higher blood pressure

People can develop this due to lack of adequate physical activity, poor diet, and weight gain. Insulin resistance is also a factor. This is where the body resists the hormone insulin and doesn’t respond to it, so glucose levels stay too high. This can lead to type-2 diabetes.

Posting Ideas for BALANCE Participants

2008-11-17T07:15:00.000-08:00

This blog is for you! Please post your ideas, dietary changes, frustrations and successes! The blog hopefully will let other BALANCE folks know they are not alone!

Other Ideas for Posts:

What you have punted from your pantry
Foods you now avoid
Foods you have added to your daily diet
How your life has changed since Balance
What recipes you think are good for the program
Other websites that you are finding helpful
Blood sugar measurements, changes, discoveries from self monitoring
How you make room in your schedule for workouts, what is working, not working for you
Your grocery list
etc. etc.

Kimberly

Weight Loss Testimonial

2008-11-14T09:08:00.000-08:00

Couple loses a total of 50 lbs in three months!

With diet and exercise a now healthier, happier life is brought to one couple in Reston, VA. The South Beach diet combined with personal training sessions twice a week, and cardio workouts 4-5 times a week resulted in a “total body makeover” for Keith & Kimberly Hartke. Keith lost 30 lbs and dropped two coat sizes (from 42 to 40), Kimberly is down 20 lbs and an amazing 3 dress sizes (from size 10 to size 4).

The couple also committed to a more healthy diet, by moving toward organic, whole foods. They started purchasing from an organic beef and buffalo farm and began ordering wild caught Salmon online, and switched from buying groceries at a conventional grocery store to a whole and organic foods market. They also added vitamins and supplements and fiber and fish/flax oil to their diet.

BEFORE (Taken January 2004):

AFTER (Taken June 2004):

They are very grateful to Dr. Arthur Agatston, the South Beach diet author. His book changed their lives!

Their success story was profiled in Ms. Fitness magazine, and their full testimonial appears on the Phifer Fitness website.

Kimberly is the publicist for BALANCE USA and the Weston A. Price Foundation http://www.westonaprice.org/, a nutrition education non-profit which promotes whole and natural foods. Keith & Kim host a farm drop for local farmers at their National Realty office in Reston. Kimberly’s blog, Hartke Is Online covers health & nutrition issues.

Whole and Real Food Nutrition

2008-11-13T08:30:00.000-08:00

Photo: Nina Planck, Author of Real Food--What to Eat and Why and Kimberly Hartke at the new Oakton Farmers Market (Saturdays, 10 to 2pm, at the Unitarian Universalist Church on Hunter Mill Road).

Hey folks, for those of you interested in plugging in to a network of others interested in whole and real foods, here is a local group you can join, through Meetup.com. It is free to join, and you'll find out about upcoming events, farm drops, field trips, etc. Kimberly, our BALANCE publicist is an assistant organizer for the group, it is now the 9th largest whole food meetup in the U.S.

Here is the link to join:

http://www.meetup.com/WholeNutrition/

Take a Ride Through the Redwoods

2008-11-12T09:54:00.000-08:00

Going to the gym can be a virtual escape! On the days when you are not working out with your trainer, try the Expresso machine, a virtual cycling trainer.

Choose your journey and the pace that suits your fitness level! I enjoyed the Redwood Dash this morning. I can almost smell the damp forest floor
and feel the cool air while I cycle through the towering trees!

Like Chalid said, cardio is good for your circulation and heart. It can help burn calories, too.

Cheering Up Mia!

2008-11-11T09:12:00.000-08:00

Juan is helping Mia M. with her exercise routine. Mia showed me band aids on two fingers from pricking and measuring her blood sugar. She said, "You are cheering me up this morning, because I sure don't like pricking my fingers!" A good reason to stick with the BALANCE program!

GO Sharon!

2008-11-10T07:33:00.000-08:00

Sharon W. working out this morning with personal trainer, Juan.

Sharon tells us that her blood sugar in the morning typically reads 125. Today, it was 113!
She attributes the change from eliminating sugary root vegetables from her diet, like carrots and potatoes, and substituting quinoa grains and green vegetables, instead.

Congratulations, Sharon! =)

Easy Breakfast

2008-11-07T07:50:00.000-08:00

Here is another idea for a BALANCE breakfast, super easy! Scramble up 2 or 3 eggs, serve with slices of 1/2 or a whole avocado. Avocado is a form of healthy fat, which is very filling. It is mono unsaturated fat similar to olive oil. It stabilizes blood sugar and for diabetics, helps your tissues use blood sugar more easily!

Hot sauce spices it up and speeds up your metabolism for burning fat. We also like Herbamare, a wonderful celtic sea salt and herb mix!

Throw out your cereal and start eating a hot breakfast every day!

My First Personal Training Session

2008-11-06T05:34:00.000-08:00

I had my first personal training session for the program on 11/5/08 at 7 AM at the Silver Spring-Layhill center. My trainer was Xavier. He was patient and respectful. As we moved through the equipment he demonstrated the proper use of the machine and explained the muscles that would be used. He counted my reps and chatted with me. I survived!

Start of a New Day!

2008-11-06T05:27:00.000-08:00

I am starting my Balance this week. I am nervous about how this will work for me. I want this to work so that I have a better, heathler life. But I am extremely nervous that I will fail. I know I can lose the weight. I have before. I just feel with the Diabetes it is just a way larger climb than I have ever done. Will I be able to succeed? It is frustrating when my levels are off day to day, work out to work out. Sometimes I can't peg why my numbers are so off. Other days I have no idea why I am in the 400's or the 30's. I hate the constant flux. I hate the constant pricking of my fingers and needles. How many thousands of needles will I use in my life time? My son says that his dream in life is to find a cure for Diabetes. Only if all our dreams could come true. I want to live a healthy life so that my kids don't worry about me. I CAN DO THIS!

A BALANCE Breakfast

2008-11-05T08:28:00.000-08:00

Veggie Scramble with Salsa

Two Slices Turkey Bacon
Fresh Berry Garnish

Veggie Scramble Recipe:

1 tsp chopped onion
2 TBL chopped green pepper
4 cherry or grape tomatoes halved
2 eggs
1 tsp water
desired seasonings: pepper, sea salt, hot pepper sauce, etc...
2 TBL medium or hot salsa (optional)
1 tsp olive oil for cooking the veggies and eggs

Saute onion and green pepper on medium heat until soft, place tomatoes face down on skillet, warm. Scramble eggs in bowl, add a tsp of water, and seasonings. Add to other ingredients in warm skillet. Serve with salsa drizzled on top, turkey bacon and fresh berries as a garnish!

Beverage Ideas: herbal tea (iced or hot), mineral water with lemon or lime, hot tea with lemon, hot water with lemon, coffee (preferably decaf or half caf/half decaf)

Cooking Tip: Chop extra onion and green pepper the night before when you are making dinner (let's say you need these ingredients for your salad or entree). Save in the refrigerator in an airtight container. That will give you a headstart and cut down on the steps to make the veggie scramble the next morning.

Launch of First American BALANCE Trial!

2008-11-03T11:59:00.000-08:00

Saturday, November 1 was the official launch of BALANCE trial. We got a chance to meet each other and talk about the basics of the program. Each participant is now meeting with Alana and Chalid, to go over their goals and to get individualized instruction!

FOX NEWS SEGMENT

2008-10-29T07:06:00.000-07:00

Click here to see us on Fox Morning News!
http://tinyurl.com/55a6kf

BALANCE ON FOX NEWS!

2008-10-28T10:21:00.000-07:00

Tomorrow, Wednesday October 29th at 8:15am, BALANCE will be discussed on Fox Morning News. Please tune in or watch for a link to be posted on our blog tomorrow!

Meet Dr. Ashry- "Creator of BALANCE"

2008-10-27T08:50:00.000-07:00

Dr. Chalid Ashry is the man who developed the BALANCE program for diabetics. His goal is help you lose an average of 2.2 lbs per month, arrest or reverse the disease, and reduce or eliminate medication. To achieve these results, participants will meet with Dr. Chalid Ashry for an in-take session. This in-take session will give him a base line for monitoring your progress and the end results.

In October, he launched a pilot in Germany with BARMER, the biggest health insurance company in Europe, and is now taking this program to the United States for the first time. Dr. Ashry looks forward to seeing you November 1st, for the orientation.

Meet Our Publicist

2008-10-24T06:18:00.001-07:00

Kimberly Hartke's husband Keith was pre-diabetic five years ago. He also had high blood pressure. Determined to get off his medication, Keith asked Kimberly to help him lose weight.
She research possible diets, and chose the South Beach Diet by heart doctor, Dr. Arthur Agatston. Within 3 months, Keith was slimming down, and began to work out with a personal trainer. By 6 months, both Keith and Kimberly had lost weight, Keith 30 lbs and Kimberly 20.

They are both committed to daily exercise and a healthy diet, which is how Kimberly came to be involved in the BALANCE USA program. She will be in charge of publicity for BALANCE USA.

Meet Our Nutritionist

2008-10-23T06:28:00.001-07:00

I'm Alana, the nutritionist for the BALANCE project. I am really excited to be part of a great program specifically designed to help people with Type 2 diabetes to get better.

I am here to help in any way that I can. It is especially wonderful to see that people have the opportunity to rely more on lifestyle changes than on drugs.

And of course, experience shows me that food plays a very important role. I believe that human beings need to eat Whole and Real food, just like our ancestors before us.

Our human bodies are designed to run on food that can easily be recognized at a cellular level. I hope to teach about wonderful, delicious food that is real and whole, and life-supporting.

I have great ideas and lots of alternatives to packaged and processed foods, and I am happy to be available to you all.

BALANCE for an "Unlikely" Diabetic

2008-10-22T09:09:00.000-07:00

Two years ago, June was taken to the hospital even though she felt fine. During her physical exam, her blood sugar was measured at a shocking 597. June is now learning how to live and live well - with diabetes, type 2.

Her family has no history of diabetes, also her blood pressure and cholesterol have always been normal. This really sounds like a person who should not have diabetes.

Accepting diabetes, June took action. "What's next? I read a lot. I sought experts to help sort through the confusing information," says June. Her first nutritionist began every sentence with “You can’t…” so she found another. Alana Sugar, nutriontist, helped her to put it all together. Alana Sugar introduced June to Dr. Chalid Ashry and the BALANCE USA program.

"THIS I believe in because it makes sense. The program balances personal actions with medical treatment and the ultimate goal is reducing medications. BALANCE puts me in control of my destiny and I need that!" - June

Today, June limits her carbohydrates. Two days every week, she does weight training, and walks with her new best friend (her pedometer) at least three days. June is currently working on the total body weight but has not had an insulin injection for more than a year and all her numbers are good now.

Success is rarely achieved alone. June wants to thank...
her supportive husband, family & friends, her work as a CPA to exercise the mind, Miss Lucie, her adored pet parrot, & the Incredible health professionals, who really care.

If interested in making changes, contact Alana Sugar at alanasugar@comcast.net for more information or visit http://www.alanasugar.com/

BALANCE Creates Results!

2008-10-15T12:10:00.000-07:00

BALANCE is a life changing program for those who have Type 2 diabetes. With the proper education, commitment and nutrition, dramatic results are possible!

Meet Mr. Ulrich Schwabach, Age: 59

A participant for the BALANCE trial in Germany

Started the program in May 2007

Starting weight was 233 lbs

Today he currently weighs 169 lbs, which is a 63 LBS weight loss! Mr. Schwabach will also be off medication as of December 1, 2008.

If you are interested in getting results like Mr. Schwabach should visit http://www.fitnessfirstclubs.com/ or Fitness First Club location for more details. The first American trial begins November 1st, 2008.

If interested, contact Alana Sugar at alanasugar@comcast.net, or visit www.alanasugar.com for more information

Welcome To BALANCE USA!

2008-10-10T12:47:00.003-07:00

This is the official Blog of the BALANCE USA American Trials. We believe this will be a place where trial participants can share your successes. Here you will also seek encouraging words when you are needing them most. Please post your Before Photo as your first blog post, and maybe your goal picture, too!

We hope this blog will also encourage others who are not participating in the trial! Please check in occasionally to see the latest trial happenings!

For those of you who are visting, BALANCE is a lifestyle change program, designed to help those at risk for Type 2 Diabetes, and those who already have Diabetes.

BALANCE will impart scientific knowledge that will enable participants to make lasting and significant changes to their lifestyle. Regular exercise and dietary changes can transform a diabetic into a healthy person, no longer needing medication. The key is understanding the science behind how our bodies work. Once you have the correct knowledge, it is easy to maintain new habits. BALANCE is a program which orginated in Germany, and is the brainchild of Dr. Chalid Ashry. By the way, the BALANCE slogan is Enjoyment in Motion! So get ready to move!

BALANCE USA

BALANCE NOW AVAILABLE TO GENERAL PUBLIC

Sharon W. Progress Report

Farm Fresh Food Can Spur Weight Loss

Noah is Her Hero!

Recipes from Alana

Recipes from Alana

Something Fun with your Fitness

Whole and Real Foods, Delivered

Making Holiday Recipes Healthier

Healthy Side Dish Option

Turkey Soup--Nourishing and Delicious!

Greetings from Alana, our Nutritionistl

Exercising In The Cold

A BALANCE LUNCH by Alana

Stressed!

What to do with the rest of your turkey?

South Beach Pumpkin Pie

Thanksgiving Day

BALANCE T SHIRTS NOW IN!

Dr. Chalid Ashry Comes Back to the U.S.

Email from Alice--a Happy BALANCE Person!

Great Holiday Tips from Alana Sugar

What is Metabolic Syndrome?

Posting Ideas for BALANCE Participants

Weight Loss Testimonial

Whole and Real Food Nutrition

Take a Ride Through the Redwoods

Cheering Up Mia!

GO Sharon!

Recommended Reading and Cookbooks

Easy Breakfast

My First Personal Training Session

Start of a New Day!

A BALANCE Breakfast

Launch of First American BALANCE Trial!

FOX NEWS SEGMENT

BALANCE ON FOX NEWS!

Meet Dr. Ashry- "Creator of BALANCE"

Meet Our Publicist

Meet Our Nutritionist

BALANCE for an "Unlikely" Diabetic

BALANCE Creates Results!

Welcome To BALANCE USA!