3. Place a sauté pan large enough to accommodate all the cutlets over medium-high heat. Add the chicken cutlets and lower the heat to medium. Cook until well-browned on one side, about 4 to 5 minutes. Turn the cutlets over and cook 2 to 3 minutes more.

Serving Size: 1 cutlet

Number of Servings: 4

Per Serving:

Calories 202

Carbohydrate 0 g

Fat 7 g Fiber 0 g

Protein 33 g

Saturated Fat 1 g

Sodium 238 mg

http://www.foodfit.com/recipes/recipe.asp?rid=1632

$79
Private
Class for
1, 2, 3
People

Regularly
$109

GOALS OF THE FITTEST

Most people do not plan their fitness or lifestyle goals in the context of other life events until there isn't time to succeed. Ever started exercising late for a wedding or beach vacation? Ever start a diet and realize 2 weeks in that it's busy season at work?

Increase your chances of success in fitness and your whole life. Map our your fitness & lifestyle goals for 2008 with Christine Burke, Certified Lifestyle & Weight Management Consultant and MBA from UCLA. Learn "good" goals from bad ones, and tools to develop new habits.

You do not need to be a client for the class. Active clients may use 1 session for 1-hour private 2008 goals consultation.

Group classes & workshops also available. Call Christine to join the waiting list.

Call Christine 760-525-3255

Offer Expires: December 15, 2007

CLIENT OF THE MONTH

November 2007

Dan and Jody Hacker

Congratulations Dan and Jody for being named Fitness Together's Clients of the Month for November 2007!

Dan has lost over 20 pounds and lowered his cholesterol by 100 points. Jody has been managing arthritis pain and is thrilled to regain range of motion in shoulder. Lance Justice, who trains Dan & Jody, raves about the couple: "What can I say? Their will power and dedication is absolutely amazing! It's all mental!" Dan & Jody are clearly successful because they are committed to living a healthy lifestyle and supporting each other in all endeavors.

Fitness Together

North County

760-734-4FIT (4348)

www.ftnorthcounty.com

ft@ftnorthcounty.com

Want to learn more about our programs? Call Lynette 760-734-4338 to answer your questions. Please get to know our staff and services! We're not a big gym, and we pay attention to your personal needs. We want you to feel that Fitness Together North County is the "Cheers of Gyms"!

FT La Costa
6955 El Camino Real #103
Carlsbad 92009

FT Shadowridge
1688 South Melrose Drive #203
Vista 92081

JOIN OUR LIST

If you would like to join our other mailing lists about upcoming fitness events and advice please sign up here

FREE ANSWERS Mike Deibler, MS, CPT, CSCS answers your training questions weekly	Recent topics: - Exercise & Fibromyalgia - Free Weights vs. Machines - Stretching Before Exercise - Ab Loungers & Other Ab Machines - Good vs. Bad Carbs
ask-a-trainer.blogspot.com

November Birthdays!

Terri & Ted Bumgardner 11/18

Victoria Petrovich 11/13

Charlotte Cortina 11/14

Christina Gonzalez 11/6

Jesse Hodges 11/3

John Mansdorfer 11/14

Lynn Flanagan 11/10

Sandra Soutier 11/8

November Anniversaries!

Cynthia Schlosser 3yrs

Jody Ideker 2yrs

Linda Powell 1yr

Rick and Mary Cassoni 2yrs

National Health Observances for the Month of November

The American Diabetes Association

There are 20.8 million children and adults in the United States with diabetes who need your time and skills. Make a difference in their lives by becoming a volunteer. As an American Diabetes Association volunteer, you can use your expertise and experience in leadership, business, health care, marketing, public relations, government relations or fund raising to make a vital difference. Get involved and help make a difference for children and adults affected by diabetes in your town.

Issue: # 11

November 2007

Happy Thanksgiving everyone,

The year is flying by and we are getting ready for the holidays. As you know, most Americans will gain 5-10lbs over these times. Don't let this happen to you. The average person will eat almost 3,000 calories for one meal at Thanksgiving. Don't let a few days ruin all the hard work you've been putting into your workouts.

If you haven't signed up yet join us for the Turkey Trot to start your Thanksgiving with some exercise. Visit osideturkeytrot.com to register or you can sign up that day. If you want to see what the course will be like join us for a run over the route Tuesday, November 20th at 5:15pm. We will be meeting by the Civic Center in Oceanside. Call us for more details. This run will be open to everyone.

Also, if you find that your family, friends, and coworkers are motivated to exercise this weekend or next week, please invite them to our studio for a complimentary fitness assessment, consultation, and workout. Call Christine 760-525-3255 on directly on her cell phone to make the arrangements.

Finally, there are some really great basic articles this month on walking and eating and exercising to manage many medical issues. Please forward to your friends who might be interested.

Have a great Thanksgiving and I hope to see you at the race.

To your health,

Mike Deibler, MS
Program Director, CPT, CSCS
Fitness Together North County

1 FREE
WORK
OUT

GOBBLE GOBBLE

So maybe you indulged a bit on Thanksgiving.

Call Christine 760-525-3255 for complimentary workout the weekend and week after Turkey Day.

Current clients - get to know our staff better! We're like family! Please ask for a complimenary workout with a different trainer.

New faces & long-time business associates - please come in and meet the staff and learn how we do business. If you like it, train with us some more! If it's not for you personally, just help us spread the word that we're different from the other gyms! No pressure, no hard sales!

SPACES ARE LIMITED. CALL ASAP.

Christine 760-525-3255

Offer Valid November 23-30 ONLY!

Just Try Walking

While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, many others are returning to good, old-fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature, or simply the company of a friend, walking can be a healthy, invigorating experience. And thanks to its convenience and simplicity, walking just might be right for you, too.

Benefits of Walking
You don't need to become a member of an expensive gym to go walking. And except for a good pair of walking shoes, it requires virtually no equipment.

A sedentary lifestyle has a debilitating influence on people's health as they age, therefore exercise is imperative. Walking accomplishes all of the following and more:
- Improves cardiovascular endurance
- Tones muscles of the lower body
- Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4.5 miles per hour
- Reduces risk of heart disease

Getting Started
Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to eventually work up to 30 minutes, five days per week. Experts generally agree that to be considered "active," adults should try to take 10,000 steps each day. Wearing a pedometer is an easy way to track your progress.

The following tips can help you get started on your walking regimen:
- Move your arms freely, in coordination with the opposite leg.
- Don't stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which, in turn, will cause you to carry your weight improperly.
- Don't carry weights or dumbbells while walking. They're better used as a separate part of your exercise regimen.
- Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, check with your doctor of chiropractic.
- Walk briskly, with "purpose." Simply sauntering, while relaxing and enjoyable, is not an effective form of cardiovascular exercise.

© Reprinted with permission from the American Chiropractic Association.
For more information on prevention and wellness, or to find a doctor of chiropractic near you, go to the Patient Information section on ACA's Web site at www.acatoday.org or call 800-986-4636.

Can a Berry a Day Keep Cancer Away?

(NewsUSA) - You might already know that shopping in the produce aisle at the supermarket can help ward off pesky inconveniences like the common cold, but eating certain fruits, either fresh or frozen, may also play a large role in helping to fight and protect against serious illnesses such as lung and breast cancer, according to two new studies.

Conducted by scientists from Norway and the United States, a recently released study tested 1,130 commonly eaten foods for antioxidant levels using the FRAP Assay - one of the major tests for antioxidant values currently available. They discovered that, of the top 10 foods tested based on serving size, blackberries contained the highest levels of health-related antioxidants, which help protect against cancer and heart disease. In a second study, lung, skin, breast and cervical cancers all showed signs of shrinkage when exposed to blackberry extracts. The compound is so potent against disease that scientists have begun further analysis on the blackberry.

The news should only provide additional encouragement for those looking for ways to better their lifestyle by eating healthier foods.

"Everyone should be eating five or more servings of fruits and vegetables every day, and one of those helpings should be berries," said Dr. Gary Stoner, an expert in cancer prevention and control at Ohio State University. "When you put all of the new research together, you realize that berries are one of the most protective foods around."

Making Healthy Food Choices for the Holidays and All Year

Tips from the American Diabetes Association:

Knowing what to eat can be confusing. Everywhere you turn, there is news about what is or isn't good for you. Some basic principles have weathered the fad diets, and have stood the test of time. Here are a few tips on making healthful food choices for you and your entire family.

· Eat lots of vegetables and fruits. Try picking from the rainbow of colors available to maximize variety. Eat non-starchy vegetables such as spinach, carrots, broccoli or green beans with meals.
· Choose whole grain foods over processed grain products. Try brown rice with your stir fry or whole wheat spaghetti with your favorite pasta sauce.
· Include dried beans (like kidney or pinto beans) and lentils into your meals.
· Include fish in your meals 2-3 times a week.
· Choose lean meats like cuts of beef and pork that end in "loin" such as pork loin and sirloin. Remove the skin from chicken and turkey.
· Choose non-fat dairy such as skim milk, non-fat yogurt and non-fat cheese.
· Choose water and calorie-free "diet" drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
· Choose liquid oils for cooking instead of solid fats that can be high in saturated and trans fats. Remember that fats are high in calories. If you're trying to lose weight, watch your portion sizes of added fats.
· Cut back on high calorie snack foods and desserts like chips, cookies, cakes, and full-fat ice cream.
· Eating too much of even healthful foods can lead to weight gain. Watch your portion sizes.

Want more information on foods that are healthier, or how to establish a plan for eating healthy foods? Let the American Diabetes Association help point you in the right direction at http://www.diabetes.org/diabetes-prevention/nutrition/healthyfoodchoices.jsp.

Physical Activity Can Prevent and Treat a Host of Ailments

By Carol Krucoffof www.foodfit.com

Since ancient times, healers have recognized the curative power of physical activity. Yet only recently has scientific evidence confirmed this widespread belief that movement heals.

Today, virtually every form of medicine recognizes these basic truths:

1. Simple exercise can have profound healing effects.

2. Specific "healing moves" can help prevent and treat illness and optimize health.

These concepts are embraced by traditional healers and modern scientists, Eastern practitioners and Western physicians, alternative and conventional medicine advocates alike. At a time when patients and health care providers are searching for safe, effective and inexpensive therapies, physical activity is an ideal self-care strategy to help prevent, relieve and sometimes even cure disease.

In "Healing Moves: How to Cure, Relieve and Prevent Common Ailments with Exercise"-a book written with my husband, Duke University cardiologist Mitchell Krucoff-we explore the latest scientific findings about exercise's therapeutic power and present nine "healing moves" programs to help treat a wide range of common medical conditions including diabetes, depression, asthma, arthritis, high cholesterol, heart disease, osteoporosis and cancer.

Our theme is that, in many ways, movement is an ideal medicine. It's extremely effective, free (or at least inexpensive), low risk, abundantly available, socially acceptable and simple to do. When compared to traditional treatments, such as drugs and surgery, the risk/benefit profile frequently is far superior. In our remote-control culture, movement is a perfect prescription for prevention and treatment of America's epidemic of inactivity-related diseases.

Over the last few decades, study after study has shown that moving regularly enhances health, while inactivity impairs it. Physical activity can help some diabetics come off insulin and some hypertensives quit their high blood pressure medication. It can lower cholesterol, ease arthritis pain, lift depression, relieve anxiety and help asthmatics breathe easier. It can help slow the aging process and boost both the quantity and quality of life.

Movement enhances the heart's ability to pump blood, the lung's capacity to fill with oxygen, the metabolism's ability to burn fat and the immune system's defensive power. In fact, virtually every bodily system becomes stronger and more efficient with regular exercise. A growing body of research indicates that getting regular physical activity may be the single most important thing you can do to prevent disease and promote good health.

Kids Resource

Scientists get to solve puzzles every day, because science and research involve finding solutions from the clues that we are given. Just like with brainteasers (or brain teasers) and riddles, the answers to science mysteries are not always easy to see at first. With time and effort, they eventually become clear.

http://kids.niehs.nih.gov/