 The Curves Connection!
 Greetings!
Happy Holidays to you and to all of our Curves members and Curves Connection readers! We want to take this opportunity to thank you for a wonderful 2004. We continue to be inspired by your determination and success.
The holidays are a time of hustle and bustle and it's often a challenge to keep up with your workout routine. Keep in mind that this is the time your body needs it the most…exercise helps to boost the immune system and combat the effects of stress. And did we mention the fun that we're having at Curves during the holidays? Don't forget to stop by and visit your favorite Curves staff members!
This month we've focused on ways to de-stress, re-energize, and strengthen your immune system during the holidays. As always, if you have more specific questions, you can contact us through our website. We sincerely wish you the most enjoyable holiday season with your family and friends… may you experience many blessings. We are looking forward to a fantastic year in 2005—join us in January when we focus on helping you set some new and exciting goals!
Warmest Holiday Wishes,
Your Curves Family,
Dr's. Craig, Marissa, Jeff and Tammy
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7 Ways to Unwind After the Holidays
By Dr. Craig Bentham
 Do you feel like the holidays come upon you so quickly that it hits you like a hurricane? Well, if you have experienced "Hurricane Holidays", we have some solutions for you.
First, let's recap the typical holiday preparation…
You have been shopping like a "mad woman"—frantically buying gifts and maxing out your credit cards, cleaning and decorating the house, preparing food for guests, setting up the tree and before you know it, it's all over! Within one week, the house is a mess, decorations need to go back into storage, and the tree has to be put away. When you look in the mirror, not only do you feel exhausted, but you swear that you've gained 10lbs. Can you relate? You probably have been neglecting yourself while you have been taking care of others. Stop! It's now time for you! Here are 7 great ideas to unwind after a "Hurricane Holiday".
- Exercise. Taking a hike, a long walk, or working out at your favorite Curves gym is one of the best ways to de-stress and re-energize.
- Rehydrate. During the holiday season, you have likely neglected to drink your 8 glasses of filtered water… now is the time to focus on hydration!
- Take a 3-Day Cleanse. Try eating veggies and wild rice for 3 days…this can clean out your system after heavy holiday meals.
- Treat Your Body. Be selfish for one day! Go to the spa, have a massage, do your nails, or slip into a bubble bath.
- Organize Your Thoughts and Goals. Spend an afternoon setting some new and exciting goals for 2005!
- Call Your Best Friend. Go and spend an entire day with your best friend just having fun and sharing some laughs.
- Be Thankful. Even though it's been a hurricane holiday, be thankful for the family and friends that you have been surrounded by, and the new memories that you've made.
Hopefully you can use some of these reminders for unwinding after the holidays and throughout the New Year!
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Mary's Success Story
"Curves Helped Saved My Life!"
I joined a local Curves on the very first day they opened. I was 3 months post gastric bypass and had lost 64 pounds, but I couldn't find an exercise program I could stick with. I knew if I didn't start working out, I would stop losing, and get weak from lack of muscle tone. I never really liked to exercise, and have never followed a regular exercise program.
When I initially joined Curves, I was morbidly obese with a top weight of 330 pounds. I could barely get around. My knees were shot, my ankles were chronically swollen, and my asthma was bad. Now I don't have swelling, my knees are better, and I only use 1 inhaler instead of 3.
I am now permanently on a high protein diet due to my surgery. If I eat carbohydrates, there is no room for protein and I become malnourished. I still eat the same type of things as I did when I started here, but now I can eat a greater quantity. One thing I have learned is the importance of water. I was never one to drink a lot of water, and now I drink it all the time.
Before Curves I was not one to exercise. To be honest I hated it and never did it. I could never imagine myself working out on a regular basis. Now after a year here at Curves, coming 3 days a week, my whole way of looking at exercise has changed. I am completely committed to the program. I am now more aware of the different muscle groups and how they work. I have also learned that it is okay to stretch after exercise. I take great pride in the level of fitness I have achieved by working out at Curves. It might be going too far to say that I love exercise, but I do love Curves. Now I work out 3 times a week whether I feel like it or not. It's like my car just drives me here even when I don't want to come. Being a nurse, I have always had an excellent understanding of how the human body functions. But now I am more aware of my own body, and the changes brought on through exercise.
I love the way Curves works. I love the structure, the variety, and the opportunity to workout at my own pace. I like being able to increase the challenge without changing the routine. And I love the fact that I am actually doing it! That truly is the most amazing and awesome part of all!
I have to say the staff and owners of Curves have been beyond fantastic. Right from the beginning I was made to feel welcome and a part of the "Curves Family". I was still very heavy when I started here but never felt self-conscious at all. That has been a key factor for me, that Curves welcomes women of all shapes, sizes, and ages.
Curves has helped change my life. There are so many things I can do now that I could never do before. I can now jump up and down on the exercise pads. I can go on 6-mile hikes in the mountains. I can even go to the Gap and buy clothes. These are all things I could not have done a year ago.
I have told many people about Curves, including local friends and Internet chums I have made through the weight loss surgery support groups. Curves has really changed my life in a fundamental way. It changed me from an unfit, sedentary person to someone who is now, at age 44, in the best shape of her life. I owe thanks to those who first told me about Curves, and I plan to keep spreading the word. Curves is the answer for me. It's easy, it's fast, and it's fun. If I can do it, truly anybody can.
Total loss: 43 inches, 59.5 pounds
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Ask
the Doctors
By Dr's. Jeff, Craig and Marissa
Question: "My back hurts…what can I do?"
 Answer: Lower back pain can be devastating and debilitating. If you are experiencing any kind of lower back pain, please pay attention to this article. 80% of Americans will develop some form of back pain, mostly due to a lack of prevention and proper care. So here are some time tested techniques that can be used to prevent and remedy back pain. Most of these strategies will be familiar to you, but ask yourself… are you implementing them?
- Stretching. If you are not stretching daily…you need to start today! If you are already experiencing back pain, then get your joints moving before you start your Curves workout. Motion will create blood flow and blood flow will create supple tissues, preventing the tearing of critical ligaments and muscles. After your workout, don't skip the stretch chart! This is the time to deepen the stretches and improve your flexibility. Focus on #12 and your hamstrings.
- Absolutely hit your abs. Strong abs act like a supportive stabilizing belt for your lower back. Focus on the 3 abdominal machines and concentrate on isolating the contraction of those abdominal muscles. If you want to strengthen further, perform controlled crunches on your off days too!
- Take the miracle supplement that feeds your joints. Study after study shows that the supplement glucosamine sulfate feeds the cartilage that provides cushion between your bones. Your body naturally produces glucosamine sulfate on its own, however, as you age you produce less and less of it. We recommend at least 1000mg of glucosamine sulfate per day (a liquid form is best because of its higher absorption rate).
- Contact a back specialist. Chiropractors, acupuncturists, and massage therapists have been successfully eliminating back conditions for decades. Don't make the critical mistake that most people make, by waiting until it's too late.
Don't wait to become another statistic. Most back problems are completely preventable if you take the necessary steps. For more answers to your common health questions, visit Ask
The Doctors on our Website.
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Nutrition
News: Nutritional Ways to Fight the Flu
By Dr. Craig Bentham
 With the winter upon us, worries turn to that nasty flu virus. But most of us don't realize the truth about why winter is the flu season. The reality is that bacteria will flourish in a warm, wet climate; not in the cold. So why do so many people get sick during fall and winter? Well, to start with, I think we can agree that it is the most stressful time of the year. Stress induces the release of a hormone called cortisol that is actually an immune system depressant, making your body much more susceptible to infection. In addition to stress, our diet often becomes overrun with refined sugars and other carbohydrates during the holiday season, not to mention the additional alcohol that we often consume. Then, to top it off, we're trying to function on a fraction of the sleep that our body requires, in order to fit in all the holiday shopping, baking, parties, and other functions. With the overwhelming amount of stress on our immune system, it's no wonder our bodies become a haven for the flu bug to have its own holiday party. So if you're tired of taking drugs to combat your symptoms, try some natural ways of supporting and boosting your body's own immune response. Share these ideas with your family and friends!
Here are some natural remedies to help build up your immune system & combat the flu:
Garlic
Garlic is a triple-whammy: it's antibacterial, antiviral and anti-fungal. Garlic is one food that you should be consuming every day. It is important to note that the garlic must be fresh in order to give you optimal health benefits. The active ingredient, allicin, is destroyed within one hour of crushing the garlic, so garlic pills are virtually worthless and should not be used.
Antioxidants
They help prevent the damaging effects of oxygen and other free radical-forming substances that can damage your immune system. Foods such as blueberries, grape seed extract, sweet peppers, broccoli, citrus fruits, melons, strawberries, tomatoes, raw cabbage, and leafy greens are packed full of antioxidants. Focus on these during winter months.
Immune-Boosting Vitamins
Unless you are eating organic daily, you need to supplement with vitamins. The best vitamins for boosting your immune system are vitamins A,C,E, selenium, zinc, and echinacea.
Get More Omega-3 Fats and Less Omega-6 Fats
Prostaglandins are a key compound for regulating immunity. Depending on the intake ratio of omega-6 to omega-3, your body produces different types of prostaglandins. When your body ingests too much omega-6, your body produces a prostaglandin that lowers immunity. Conversely, if your intake of omega-3 is equal to or greater than omega-6, you will produce a prostaglandin that actually strengthens your immunity. Research on omega-3's continues to support other health benefits. For example, a study showed that people who have replaced saturated fats with omega-3's lost weight at an accelerated rate (within three weeks). New studies have shown that omega-3 blocks your body from storing other types of dietary fats. Omega-3 fats are found in avocado and cold water fish oils, or can be taken in a capsule form.
Reduce Sugars
Sugar decreases the function of your immune system, and as you know a strong immune system is the number one element in fighting the flu fast. It is especially imperative to avoid sugar if you feel you are coming down with flu-like symptoms.
Greens (also called Superfoods)
Give your body the nutrients it requires to combat illness, as well as increase energy and alertness. Greens cleanse and oxygenate cells, increase energy, improve mental acuity, strengthen the immune system and emulsify cholesterol & fat. Greens contain newly discovered substances called "phyto-chemicals" (plant chemicals) which help our bodies stay healthy and fight off disease. The darker the greens the better!
Probiotics
Probiotics are your first line of defense before your immune system. These friendly microorganisms are essential in helping to maintain your body's delicate microbial balance and are often overlooked. Probiotics are clinically proven to synergistically provide benefits in the areas of nutrition, digestion and immunity, and protecting the body from the stresses of modern living. Examples such as lactobacilis, acidophilis, and bifidis can be found naturally in organic, unsweetened yogurt or you can supplement by taking them in capsule form.
Remember that the flu is caused by a virus and cannot be "cured" with antibiotics. But, if you are still sick ten days after its onset, or if you become very sick very quickly, you should see a doctor. It's possible to have a bacterial infection along with a viral one, or to have an extremely virulent case of the flu.
Remember, our bodies were designed to be strong in fighting disease and infection. Learn to take care of your body naturally and it will take care of you.
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Recipe
of the Month
Buttermilk Cinnamon Waffles
 The acidity of buttermilk reacts with the baking soda to produce a taste similar to sourdough bread. Buttermilk is lower in carbs than regular milk.
1 cup Atkins Quick Cuisine™ Bake Mix
2 tablespoons granular sugar substitute
2 teaspoons ground cinnamon
1 tablespoon baking powder
1/2 teaspoon baking soda
3/4 cup buttermilk
6 tablespoons unsalted butter, melted
3 large eggs
3 tablespoons sugar-free vanilla syrup
1/2 cup cold water
Vegetable oil spray for greasing waffle iron
Heat waffle iron per manufacturer's instructions. Whisk together bake mix, sugar substitute, cinnamon, baking powder and baking soda. Add buttermilk, butter, eggs and syrupand stir until well blended (batter will be stiff). Add cold water 1 tablespoon at a time until batter is easily spoonable and spreadable, about the consistency of a thick pancake batter.
Spray waffle iron with oil spray. Place approximately 3 tablespoons of batter in center of a waffle iron. Cook according to manufacturer's instructions until crisp and dark golden brown. Repeat with remaining batter. Serve warm.
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