Ways to keep your heart strong

Change The Way You Eat!
Forget about the so called good for you low-fat diet. The key to maintaining your arterial superhighway is not just about avoiding saturated fat, processed foods, but also about fueling your tank with functional foods.

Get The Right Fats! It's Not How Much Fats You Eat, It's What Type You Eat!

Not only are fats a major source of energy, they also help you fill up so you don't overeat.

Push Phytosterols!

Plant sterols and stanols are potent fatlike compounds that block absorption of unhealthy dietary cholesterol.

Fiber, Fiber, Fiber!

Fiber helps block absorption of cholesterol in the digestive tract and helps regulate blood sugar.

Cut The Salt!

Make a switch to Low-Sodium Dash. You would be amazed how much cutting your salt intake would help with hypertension.

Grab Your Sneakers & Get Your Heart Pumping!

Listen, there's no more excuses! I don't have time isn't going to cut it with me! Why?

Just three 10 minute walks a day are enough to provide enormous benefits. You can walk ANYWHERE!

Pump Some Iron!

Ladies, no more excuses! You will not get big lifting weights. Lift weights, build muscle, burn more calories, lose weight, and gain a great looking body. It also helps control both diabetes and prediabetes.When you contract muscles you improve their ability to use glucose and respond to insulin.

Are You Stressed? Lose It!

Mental and emotional stress depression and social isolation can all take a toll on the heart. Do your heart a favor, when your stressed head to the gym.

Tired of Bending For Everyone Else? Bend For Yourself!

Yoga! Stike a Pose! Doing Yoga on a regular basis improves blood circulation.

Finally, Relax.............

Progressive relaxation, the technique of tightening, then releasing one muscle group after another from your head to your toes, can also stave off stress. Trust me Try it.

Tiffany Casey

Personal Trainer

Manager of The Ice House

Myspace

Have Any Questions? Email Me icehouse@darrybaskin.com

Your Heart! The most important muscle in your body.

Giving your heart a healthy make over will improve the way you feel, give you energy, even help you live longer.



FIRST THINGS FIRST NUMBERS YOU NEED TO KNOW



BLOOD PRESSURE- measures the force of blood against the walls of your arteries. The top number (systolic) is the pressure of blood flow when the heart beats; the bottom number(diastolic) is the pressure when your heart is relaxing.
Aim for :120/80 mm Hg or less

CHOLESTEROL- A strong heart needs healthy blood vessels that have a smooth lining.
There's two types of cholesterol good(HDL) and bad(LDL) cholesterol.

LDL chol.-can cause fatty plaque in the walls of the arteries

HDL chol.- removes excess LDL from the arteries and delivers it to the liver for disposal

Aim for:Total Chol. below 200 mg/dl

LDL (bad) below 100 mg/dl

HDL (good) above 50 mg/dl

TRIGLYCERIDES-This blood fat fuels muscles but, in excess, is stored in the fat cells and in the liver.

Aim for Below 150 mg/dl

BLOOD SUGAR-Someone with the precondition has a 1.5-fold higher risk of getting heart disease than a healthy person: if you have type 2 diabetes the risk is 2 to 4 times higher.

Aim for:Fasting glucose level of up to 100 mg/dl

Tiffany Casey Personal Trainer and Manager of The Ice House

Check out our new Myspace Page

Building Stronger Bones for Life!

Fight Osteoporosis! It's never to late to start protecting and repairing your bones. Your body constantly builds up and breaks down bone tissue, a cycle designed to supply bones with strong, young cells. After you reach your peak lifetime bone mass, around the age of 30, your body begins to break down bone cells faster than it can make new ones-a process that accelerates in your 40's. A simple plan gives you the power to fend off this scary disease, starting right now.

1. Choose an exercise program with your bones in mind.

• You need two types of exercises
  
• Weight-bearing-(intense walking program)
  
• Muscle strengthening/Resistance(weight lifting with free weights or machines, push-ups, pull-ups and resistance bands.

2. Eat for your bones, starting with calcium

• Calcium is the mineral that makes bones strong
  Women under 50 need at least 1000 milligrams of calcium per day
  Try to get as much calcium as possible from food( Dairy, broccoli, kale, tofu)

3. Take Supplements Strategically

• Calcium carbonate is the cheapest,most widely used supplement.
  
• Vitamin D- either D2 or D3 helps the body take in calcium and deposit it in your bones
  
• Vitamins B6 and B12 People deficient in these vitamins have a greater risk of broken bones
  

4. When you reach Menopause, insist on a Bone Scan

Government guildlines reccomend that healthy women wait until they're 65 before getting a bone scan( but 60 if you're at high risk for osteoporosis). But women start losing the largest percentage of bone more than a decade earlier, when their estrogen level drops and menstruation ends.

Tiffany Casey,

Personal Trainer and Manager of The Ice House

Real Estate Career Introduction Meeting

If you know someone who is interested in getting their real estate license, this a great event for them to attend.  We will discuss the process of obtaining a license, the cost and have applications available.

Don't forget the Career Night/Informational Seminar this Tuesday evening, July 28 from 5:30 to 7:00 at the McGraw Realtors Bixby Training Center
11719 S. Memorial, Bixby, OK

for more information, contact:
Darryl Baskin
The Baskin Real Estate Specialists
at McGraw Realtors
918-740-0077 cel

Real estate for sale in Bixby, OK
Houses for sale in Tulsa, OK
Commercial real estate for sale in Tulsa, OK

Where did Summer Go? 2009-2010 School Year Almost Here!

Schedule Pick Up/Meet the Teacher/Parent Orientations

2009-2010

High School Schedule Pick-Up :8:30 am-11 am & 1 pm-3 pm
Seniors Mon. Aug. 3rd
Juniors Tues. Aug. 4th
Soph. Wed. Aug. 5th
Fresh. Thurs. Aug. 6th
Parent Orientation/Open House: Aug. 27th 7 pm

Middle School Schedule Pick Up:9 am-11 am & 3 pm -6 pm
Aug. 4th Last Name Of Students A thru M
Aug. 6th Last Name Of Students N thru
Parent Orientation/ Open House: Aug. 25th 6 pm- 7:30 pm

North 4/5/6 Meet the Teacher:
August 11th 8 am- 10 am
Parent Orientation/Open House: Aug 24th 5:30 pm-7 pm

Brassfield 5/6 Meet the Teacher:
Aug. 11th 9 am- 12 pm
Parent Orientation/Open House: Aug. 18th 6 pm

Central Elementary Meet the Teacher:
Aug. 11th 8 am- 11am
Parent Orientation/Open House: Aug. 20th 5:30 pm-7 pm

North Elementary Meet the Teacher:
Aug. 11th 9 am- 11 am
Parent Orientation Pre-K-1st :Aug 18th 6:30 pm-7:30 pm
Parent Orientation 2nd-3rd: Aug. 2oth 6:30 pm-7:30 pm

Scott's Restaurant in Bixby, OK right before it was torn down for QuikTrip. Scott's is now located in downtown Bixby

Scotts restaraunt with Ethan