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August 2012 Issue

 


Fitness Article:

10 Tips to Beat the Heat Head-On
By Ken Weichert (aka “SGT Ken”)

I could not believe this was happening! I had all of the classic symptoms of heat exhaustion—muscle cramps, nausea, weakness, headache, dizziness and confusion. Worst of all, I had decided to hike this unrelenting trail alone.

It was a beautiful summer Saturday in Northern California, just north of San Francisco. I decided to hit the trails in Muir Woods to get a good workout. Instead of inviting friends, as I usually would have, I grabbed a water bottle and set out alone to trail run for six miles.

I normally try to beat the heat by working out before sunrise, but this time I slept in and thought I would be OK to trek at midday. I felt great after the first three miles, so I decided to change routes and triple my total distance. I thought to myself, “At this rate, I will be back in no time.” Boy, was I wrong.

It was one of the rare times in my life that I did not practice what I preach when teaching new hikers my 10 Tips to Beat the Heat Head-on:

1. Drink more fluids than usual. Drink two 8-ounce cups of water 30 minutes before exercising, and drink one cup of water every 20 minutes. Drinking enough fluids during exercise helps improve heart function, maintain kidney function and lower the core temperature of the body. Dehydration can stress the heart and reduce the ability of the kidneys to maintain the correct balance of electrolytes. Note: Athletes may want to take mineral supplements such as calcium, magnesium and potassium. These nutrients can be found in dark, leafy greens; nuts; seeds; whole grains; sea vegetables; blackstrap molasses and bananas.
2. Wear loose-fitting, lightweight, light-colored clothing. Dark, tight or thick clothes hold in heat and don’t let your body cool properly, and they inhibit sweat evaporation.
3. Acclimate to the heat. Sometimes it can take several weeks for your body to get used to the heat. If you have been working out inside all the time, don’t dash for your first marathon. You might want to walk briskly your first time under the sun and monitor how you feel.
4. See the sunrise. Get up early and work out in the morning. The temperatures are lower before sunrise and after sunset. Working out in the morning also jump-starts your metabolism, making it possible for you to burn more calories throughout the day. What a great excuse to see the sunrise!
5. Stop the sunburn. I always hike with a lightweight, wide-brimmed hat to protect myself from the sun, and I apply sunscreen with a sun protection factor (SPF) of at least 45 to any exposed skin. Sunburned skin reduces your ability to get rid of heat.
6. Take a peek at your pee. A good way to determine your level of hydration is to monitor your urine. It should appear to be lighter than lemonade and never dark and cloudy like apple juice.
7. Avoid the hot spots. On a hot day in the direct sun, the temperature in your parked car can rise 20 degrees Fahrenheit in approximately 10 minutes. Let your car cool off before you drive it.
8. Take a bath. After strenuous sports under the sweltering sun, it is great to soak in some tepid water. Taking a bath is a great way to lower your core temperature and stop the sweating.
9. Have a backup plan. Being in an air-conditioned building is one of the best ways to prevent heat exhaustion. If the heat is too high outside, it might be wise to work out inside instead.
10. Take precautions when taking medications. Ask your doctor or pharmacist whether the medications you take make you more susceptible to heat exhaustion and, if so, what you can do to keep your body from overheating.

When I got to mile 10, I knew I was in trouble. My headache increased and my vision blurred. Worst of all, I was on the opposite side of the mountain, with no ranger station within several miles. I was in the open, just a few miles beyond the cover of the trees.

Bottom line, I was at the point of no return. I suddenly remembered the things my drill sergeant taught me to look for while in a hot environment:

A. Heat cramps. Heat cramps are painful muscle contractions, mainly affecting the calves, quadriceps and abdominals. Affected muscles may feel firm to the touch. Your body temperature may be normal.
B. Heat exhaustion. With heat exhaustion, your body temperature rises as high as 104 degrees Fahrenheit and you may experience nausea; vomiting; headache; fainting; weakness; and cold, clammy skin. If left untreated, this can lead to heatstroke.
C. Heatstroke. Heatstroke is a life-threatening emergency condition that occurs when your body temperature is greater than 104 degrees Fahrenheit. Your skin may be hot, but your body may stop sweating to help cool itself. You may develop confusion and irritability. You need immediate medical attention to prevent brain damage, organ failure or even death.

I was mad at myself. I normally plan for the worst and hope for the best. I had trekked these trails several times before without any problem, but today was one of the hottest days of the year, and my body needed more water and to cool down fast.

I sat down and tried to make an impromptu shade with my shirt. My mind was telling me that sitting in the sun for a while might make it better. I started to drift off into a daze. My yearning for sleep was uncontrollable.

“You OK, dude?”

I looked up to find a hiker with his dog staring down at me. My watch indicated that I had been asleep for 30 minutes. I noticed that I was sunburned on several areas of my body.

“Water?” I asked.

“Lucky you. I have an extra bottle right here,” he said.

Water never tasted so good! I remembered to sip it, instead of giving into the urge to gulp it down right away. After several moments of sipping water and talking to my newfound friend, I stood up slowly and walked with him a few miles until I was in sight of the ranger station and within cellphone range. We exchanged contact data, and I thanked him several times.

Once the ranger looked me over, he drove me to my car on the other side of the mountain several miles away. He monitored me while on the drive and as I got to my car to be certain I was OK.

Instead of taking the long drive home, I decided to find an air-conditioned place to eat some lunch close by. Once hydrated and fed, I drove home, took a bath and took a huge nap.

In short, heat-related illnesses are largely preventable. Use the 10 Tips to Beat the Heat Head-on to make your exercise routine safe and effective. Don’t become a casualty!

For more FREE fitness tips, go to http://www.NATIONALGUARD.com/life/fitness.

To find out where I will be speaking next, go to http://www.SGTKEN.com.

Stay the course. Hooah!


Health Article:

How to Avoid Weight Gain Over the Summer
by: Susan Weiner, R.D., M.S., C.D.E., C.D.N.

It’s summertime! Going to family BBQ’s, jumping the waves at the beach and visiting a water park are rites of the summer season. Shorts and tee shirts take center stage while coats and comforters are stored for a few short months. But what about those tempting summer treats? I can set my watch by the ice cream truck coming down my block “just” before dinner time. Or eating out (or ordering in food) because you don’t want to turn on the oven during the dog days of summer? If you go to an amusement park regularly over the summer do you visit the snack stands more than the roller coasters? Eating well over the summer (and preventing weight gain) isn’t as difficult as you might imagine.

If you feel that keeping a healthy weight over the summer months is challenging due to vacations, kids schedules and more frequent “happy hours”, you’re not alone. Many of my patients equate eating less healthy over the summer with a significant change in schedule. I work with a lot of teachers and school administrators who either work part time over the summer or are on vacation for three months. Although they have the best intentions to eat well and stay physically active, many of them wind up actually gaining weight due to a lack of planning.

Here are a few tips to avoid weight gain over the summer:

1. Enjoy natures bounty – eat seasonal fruits and vegetables. Eat locally grown/seasonal fresh fruits and vegetables. Explore local farmers markets to find delicious produce that will satisfy your taste buds and not expand your waistline. Keep cut up fresh veggies in your refrigerator at all times. Ask your children to help you wash and cut up your produce. It’s a great way to get them interested in healthy summer fare.

2. Keep healthy snacks available. Avoid giant super-sized bags of chips and cookies (or other sugary-fat laden snacks). Many snacks are sold in enormous bags or containers. Chances are that if you keep a tremendous bag of chips or candy in the house (purchased at the wholesale store), you or your family will indulge in finishing the bag! I suggest investing in an air-popper or 100 calorie microwaveable popcorn bags. Popcorn is a delicious summer time snack.

3. Try a variety of unsalted nuts. Almonds, walnuts and pistachios are delicious. If you want to have a scoop of ice cream, top it off with a spoon full of sliced nuts (rather than candy). You’ll feel fuller longer and pack in some good nutrition at the same time.

4. Keep kids on a meal and snack schedule. Sometimes when children get bored they eat. Do your children open the refrigerator every 5 minutes to see if something new flew in? In addition to keeping mealtimes consistent, eating fruits and veggies will fill them up with fiber. Offer hummus or Greek yogurt as a dip to make the vegetables more interesting.

5. Keep active. Find activities that you enjoy. Take the dogs for extra walks. Sign up for a bike ride tour. When you go to the beach, try walking along the sand by the water. Keeping active while eating well will keep off those unwanted pounds.

6. Monitor your alcohol intake. Try to drink more water with lemon or fresh strawberries. Alcohol is dehydrating. Summer time martinis are usually very high in empty calories.
Keeping healthy all year long can be challenging. I’d love to hear your your thoughts and comments on how you keep fit over the summer months.

Susan Weiner, R.D., M.S., C.D.E., C.D.N.
Registered Dietitian and Certified Diabetes Educator
www.susanweinernutrition.com
http://www.susanweinernutrition.com/nutrition-blog/
http://twitter.com/susangweiner
http://www.linkedin.com/in/susanweinernutrition
http://www.facebook.com/SusanWeinerNutrition


Professional of the Month:

Todd Durkin, MA, CSCS
(Internationally recognized performance coach, personal trainer, massage therapist, author, & speaker)

Todd Durkin, MA, CSCS, is an internationally recognized performance coach, personal trainer, massage therapist, author, and speaker who motivates, educates and inspires people worldwide. He is the owner of Fitness Quest 10 in San Diego, CA, where his wonderful team of 35 focuses on personal training, massage therapy, Pilates, yoga, sports performance training and nutrition to help transform the bodies, minds and spirits of a broad clientele. Todd trains dozens of current NFL, MLB, & NBA athletes, including the last 2 Super Bowl MVP’s (Drew Brees & Aaron Rodgers), 1 NFL League MVP (LaDainian Tomlinson), 2 Heisman Trophy winners, and one Olympic Gold Medalist . He is the head of the Under Armour Performance Training Council, serves on the Gatorade G-Series FIT team, and is a featured presenter on the Perform Better & IDEA educational circuit. He is a two-time Trainer of the Year (IDEA & ACE).

Men's Health recently named his gym, Fitness Quest 10, one of the Top 10 Gyms in the US for the 2nd year in a row. Todd has appeared on 60 Minutes, ESPN, NFL Network and has been featured in Sports Illustrated, USA Today, Business Week, Prevention, ESPN the Magazine, Men's Health, Men's Fitness, Men's Journal, Stack Magazine, Self, Shape, Fitness, Wall-Street Journal, the NY Times and Washington Post.

Todd has authored 40 DVDs on strength and conditioning, functional fitness, massage/bodywork and business/personal growth. His book, The IMPACT! Body Plan, is a 10 Week program designed to create world-class fitness and life performance. Tens of thousands of people have been positively IMPACTED through his IMPACT program and he continues to share his message through motivational talks and inspirational programs to companies and conferences worldwide. He lives by the words: PASSION, PURPOSE, & IMPACT.

Todd has been coaching and leading his Todd Durkin Mastermind Group for health & fitness professionals for the past 4 years and has helped coach hundreds of health & fitness entrepreneurs reach monumental success in their businesses. Todd believes “Who you surround yourself with, your mentors, and your inner circle” all play a vital role in creating massive business and life success.

To find out more about Todd and his programs or to sign up for his FREE award-winning Ezine newsletter, the TD TIMES, visit www.FitnessQuest10.com or www.ToddDurkin.com.

Todd is married to Melanie Durkin and has 3 kids (9, 6, & 3), and a 13 year old Golden Retriever named Sid.

Todd Durkin, MA, CSCS, NCTMB
Owner, Fitness Quest 10 & Todd Durkin Enterprises
Head, Under Armour Performance Training Council
2004 IDEA & 2005 ACE Personal Trainer of the Year
858-271-1171 (office); 858-271-4181 (fax)
http://www.FitnessQuest10.com
http://www.ToddDurkin.com


Workout of the Month:

Kickbox Your Way To Sexy Arms in 30-minutes

By Dana Lee of RealRit.tv

Get sexy & toned arms with this 30-minute intermediate cardio kickboxing workout from RealFit.tv. No equipment needed. Just a bottle of water, a towel to wipe the sweat & some decent space to move around. Cardio Defense is a signature RealFit "Dana Lee" class that is typically 60-minutes, but YOU have the privilege of taking this condensed version & still getting an AWESOME calorie burn!

Check out the RealFit.tv website for more great info.


Kids Health & Fitness:

“Eat Your Vegetables!” and Other Mistakes Parents Make: Redefining How to Raise Healthy Eaters
By Natalie Digate Muth, MD, MPH, RD

Excerpted and adapted from Chapter 6: Mistake 6: Failing to Live It

“Don’t worry that children never listen to you; worry that they are always watching you.”
—Robert Fulghum, author of All I Really Need to Know I Learned in Kindergarten

For the sake of your children’s health, now is the best time to commit to making healthy changes for yourself. Not only can you serve as an excellent role model for your children and thus make it that much easier to get your kids to adopt healthy behaviors, but it also gives you the chance to put any long-term struggle that you have had with healthy eating, exercise, or your weight to rest once and for all. In fact, the most effective weight loss strategy for a parent may just be changing the home environment for the sake of a child’s health.

Time and again, research has shown that the most effective strategy to prevent and reduce childhood obesity is to focus exclusively on the parent. One study found that specifically training parents in healthy lifestyle habits led to a 10 percent weight loss in moderately obese five- to nine-year-old children—and this loss was maintained for two years.1 Another found that a parent-centered nutritional program that focused on parental goal setting, role modeling, and positive reinforcement was essential for sustainable weight improvements in obese kids.2 In short, if you really want your kids to be healthy, you’ve got to be the primary driving force to make that happen. That includes practicing the healthy behaviors yourself.

This is easy to say but hard to do. Parenting young children is time consuming and stressful. Perhaps no more powerful of an example helps to show the struggles that parents face in “Do as I say and as I do” is a study published by researchers from the University of Minnesota comparing the health habits of young adults with young children and those without children3. This study assessed the eating and physical activity behaviors of 1,500 socioeconomically and ethnically diverse young adults. Results showed that mothers drank more sugary drinks; ate a whopping 400 more calories per day; ate more saturated fat; ate fewer dark green vegetables (the healthiest kind of vegetable); and exercised less than the nonmothers. With all that bad news, it’s no surprise the mothers also weighed more than the nonmothers. Fathers had lower physical activity levels but no major nutrition changes and no difference in BMI than the nonfathers. From this study and others like it, it’s pretty clear that parenthood can take quite a toll on the health habits of parents—particularly the mothers of young children.

For the sake of your and your children’s health, now is the best time to commit to making healthy changes. Not only can you serve as an excellent role model for your children and thus make it that much easier to get your kids to adopt healthy behaviors, but it also gives you the chance to put any long-term struggle that you have had with healthy eating, exercise, or your weight to rest once and for all.

Practicing what you preach is important. But it goes beyond simply eating vegetables now and then and trying to be active most days. Your most ingrained attitudes permeate what you say and do, even without your realizing it. Everyone has some health-related holdup—whether it’s a long-standing struggle with weight, constantly dieting and trying the latest “fad,” unwittingly commenting “Does this make my butt look big?” in earshot of a self-conscious daughter, refusing to eat certain fruits and vegetables, having a serious sweet tooth (which makes the idea of keeping all junk food out of the house totally undoable), loving to watch TV, hating to exercise, and the list goes on. It would be unrealistic and, quite frankly, impossible to expect parents to be perfect and to have no personal issues, challenges, or struggles in trying to keep it all together to be great role models for kids. But it’s critically important to at least be aware of your biggest struggles and then make small steps to overcome them. This is especially important when your actions may have long-standing impacts on your children.

You can start tackling your most challenging health struggles with goal setting. Try this exercise: write down three goals—a nutrition goal, a fitness goal, and a behavioral goal. Try to operationalize this goal as much as possible. One way to do this is by trying to make sure your goal is SMART:
• S—specific. What exactly do you hope to achieve?
• M—measurable. How will you know if you got there?
• A—attainable. Make sure it’s something realistic that you’re going to be able to achieve with some moderate amount of effort.
• R—relevant. Choose a goal that’s really meaningful to you. You should feel like you’ve really accomplished something when you achieve your goal.
• T—time bound. When exactly do you want to achieve this goal? Set a specific date.

A parent who has struggled with portion control and gets limited physical activity due to a very busy work schedule might set three-week goals, such as these:
• Nutrition: “I’m going to eat five servings of fruits and vegetables every day for the next three weeks. I’ll make this easier by making sure to eat a fruit at breakfast, a vegetable and fruit at lunch, and two vegetables at dinner.”
• Physical activity: “My goal is to accumulate 10,000 steps each day. I’m going to purchase a pedometer and wear it every day for the next three weeks. To help increase my activity, I’ll take the stairs instead of the elevator, take walks whenever possible, and play with my kids. At the end of each day, I’ll record my total number of steps.”
• Behavioral: “For the next three weeks, I’m going to ask myself “Am I hungry?” before eating snacks during the day. If I answer “No,” then instead of eating, I’m going to take three minutes to do some physical activity to burn energy and distract myself from the food.”

Each of these goals is “process centered” instead of “outcome centered.” Process-centered goals are the small steps that lead to achieving an outcome-centered goal. For example, if the aforementioned parent had a goal to lose 10 pounds (an outcome-centered goal), each of these smaller process-centered goals would help get him closer to the weight loss goal.

Ultimately, children learn in many ways. One of them is by simply watching other people. You can skip the stress and mealtime battles of trying to get your kids to eat better and be more active by capitalizing on the power of modeling. It’s not going to “work” overnight, but over time, you’ll see that your children will eat better and be more active if the influential people in their lives are committed to doing the same. Ultimately, to be successful, healthy lifestyle changes have to be a family affair, starting from the top (you) down.

About the Author: Natalie DigateMuth, MD, MPH, RD is a community pediatrician and registered dietitian widely recognized for her expertise in childhood obesity, nutrition, and fitness. She has authored over 50 publications and book chapters, including the winner of the Maggie Award – the "Oscars" of the magazine publishing industry – for her article "Shaping a healthier future for America’s children" in IDEA Fitness Journal. She has been a regular guest on San Diego Living, a CW network morning show; has appeared on ABC World News Now; and been quoted in multiple media outlets including The New York Times. Her book "Eat Your Vegetables!" and Other Mistakes Parents Make: Redefining How to Raise Healthy Eaters was released in 2012.

References
1. Magarey, A.M., R.A. Perry, L.A. Baur, K.S. Steinbeck, M. Sawyer, A.P. Hills, G. Wilson, A. Lee, and L.A. Daniels. (2011). A parent-led family-focused treatment program for overweight children aged 5 to 9 years: The PEACH RCT. Pediatrics. 127(2): p. 214-22.
2. Collins, C.E., A.D. Okely, P.J. Morgan R.A. Jones, T.L. Burrows, D.P. Cliff, K. Colyvas, J.M. Warren, J.R. Steele, and L.A. Baur. (2011). Parent diet modification, child activity, or both in obese children: An RCT. Pediatrics. 127(4): p. 619-27.
3. Berge JM, Larson N, Bauer KW, Neumark-Sztainer D (2011). Are parents of young children practicing healthy nutrition and physical activity behaviors? Pediatrics. 127(5):881-887.


Recipe of the Month:

Chipotle-Grilled Chicken Breast with Blueberry-Peach Salsa, Chile Sautéed Spinach, and Rice Pilaf
(Yields 8 portions / Video Demo)

(Recipe provided by The Culinary Institute of America)

Ingredients

Marinated chicken
Olive oil - ¼ cup
Blueberries, fresh - ¼ cup
Blueberry juice - 3 Tbsp.
Chipotle en adobo - 4 tsp.
Garlic, minced - 1 Tbsp.
Oregano, minced - 1 Tbsp.
Lime juice - 2 Tbsp.
Kosher salt - ½ tsp.
Chicken breast, skinless - 8 ea.

Blueberry Salsa
Blueberries, fresh - 1 cup
Peaches, frozen diced - ½ cup
Olive oil - 2 Tbsp.
Lime juice - 2 Tbsp.
Shallot, minced - 1 Tbsp.
Serrano pepper, stemmed and seeded, minced fine - 1 Tbsp.
Kosher salt - ½ tsp.
Cayenne pepper - ¼ tsp.

Chile-Sautéed Spinach
Shallot, minced - 2 Tbsp.
Olive oil - 3 Tbsp.
Red pepper flakes - ½ tsp.
Spinach, stemmed and cleaned - 1 lb.

Rice Pilaf
Olive oil - 2 Tbsp.
Onion, minced - ½ cup
Red bell pepper, finely diced - frac12; ea.
Kosher salt - frac12; tsp.
Long-grain rice - 2 cups
Chicken stock - 2¾ cups
Bay leaf - 1 ea.

Method
1 For the marinade: Combine the olive oil, chipotle peppers, blueberries, juice, garlic, and oregano in a blender; purée until smooth. Add the lime juice and salt and pour into a Ziploc bag; add the chicken breasts and rub to coat. Seal and marinate, refrigerated, for at least 60 minutes.

2. For the salsa: While the chicken is marinating, combine the ingredients for the salsa and mix to combine; season to taste. Let sit for at least 30 minutes to combine the flavors. The salsa can be made up to a day ahead of time.

3. Chile Sauteed Spinach Sauté the shallot in the olive oil in a large saucepan over medium heat until just starting to color, about 2 minutes. Do not brown. Add the red pepper flakes and continue to sauté for an additional 2 minutes. Add the spinach, and toss with tongs in pan until wilted and cooked through.

4. Rice Pilaf: Preheat the oven to 350°F. In a heavy pot over medium-low heat, add the olive oil. Add the onion, red pepper, and kosher salt. Sweat the onions and pepper until aromatic, stirring constantly. Add the rice and stir to coat. Continue stirring until rice smells nutty. Add the chicken stock and bay leaf and bring to a boil. Stir once, then cover the pan and place in the oven. Bake for 15 minutes. Remove from oven and rest at room temperature for 10 to 20 minutes without removing the cover.

5. To finish the dish: Preheat the grill to medium and remove the chicken from the marinade. Pat off any excess and grill the chicken on both sides until cooked through, about 10 minutes. Let the chicken rest in a warm area before slicing.

6. Serve chicken sliced over a bed of rice pilaf and sautéed spinach, garnished with the blueberry salsa.

Click HERE to Watch the Video Preparation of this Great Recipe >>>


The Culinary Institute of America
The Culinary Institute of America (CIA) is a private, not-for-profit college dedicated to providing the world's best professional culinary education. Excellence, leadership, professionalism, ethics, and respect for diversity are the core values that guide our efforts. We teach our students the general knowledge and specific skills necessary to live successful lives and to grow into positions of influence and leadership in their chosen profession. (Support the Culinary Institute of America)


Campus Corner:

10 tips for exercising outside in the summer
by: Alison Kreideweis (Certified Personal Trainer / Co- Founder & Coach for Empire Triathlon Club, NYC)

Losing weight and getting in shape, top the list of New Years resolutions each year for many Americans. However, these same vows also top the list for Time Magazine’s “Top 10 Commonly Broken New Year’s Resolutions.”
While we all have good intentions at the start of the New Year, most people have long forgotten their commitment to staying healthy by the time summer comes along. BBQ’s, days at the beach, and cocktails become our new focus, while gym sessions often get skipped and forgotten.

Below, you’ll find 10 tips for exercising outside in the summer, to help keep you motivated and fit:
1. Workout early in the morning or late in the evening to avoid training during the hottest time of day.
2. Take along a bottle of water, or plan your workout at a facility or running route that has water fountains on the course.
3. Swim! If you have access to a beach, lake or pool, take along a pair of goggles and swim cap! It’s a great way to stay cool while toning your muscles and burning calories!
4. Wear sunscreen! Exercising in the sun is one of the easiest ways to get burnt. Wear SPF 30+, and find one that is water & sweat resistant.
5. Change it up! Summer is a great time to mix up your same old routine. Kayak, paddleboard, waterski, swim, or surf. You’ll tone different muscles and have fun trying new things!
6. Run on the sand – it will tone your calves and burn more calories than running on pavement.
7. Don’t Skimp on Salt! When the temperatures rise, your sweat rate increases. You may have noticed a white residue on your clothes or skin after a shred session – that’s salt that your body has lost through sweat! Before your workout take a salt pill to help replenish some of those lost nutrients and prevent cramping!
8. Bike! Take your cruiser, hybrid or road bike to do your errands. Its much more fun and helps you tone up while doing your usual chores.
9. Chasing your kids around on the beach will burn up tons of calories, while keeping them busy and having fun!
10.Mow the Lawn! You can burn up to 400 calories per hour by pushing your hand mower and over 200 calories per hour gardening and doing basic yard work! And by the end of the day you’ll have a beautiful yard to show for it.

Alison Kreideweis
alison@empiretriclub.com

Visit Alison's website: http://www.empiretriclub.com


Health & Fitness Business:

The End of Windows XP Making the Right Economic Decisions
by Anything IT (Electronics Recycling, Reuse, & Recovery, Globally)

The Countdown Begins
Microsoft recently started a "two-year countdown" to the final chapter of Windows XP, its longest-lived operating system. April 8, 2014 marks the end of extended support. According to Microsoft, “End of support refers to the date when Microsoft no longer provides automatic fixes, updates, or online technical assistance. This is the time to make sure you have the latest available service pack installed. Without Microsoft support, you will no longer receive security updates that can help protect your PC from harmful viruses, spyware, and other malicious software that can steal your personal information.”

Microsoft has urged XP users to upgrade their operating systems, and even their hardware, before. In June 2011, Stephen Rose, IT community manager for the Windows commercial team said, "Bottom line, PCs running Windows XP will be vulnerable to security threats," said Rose. "Furthermore, many third-party software providers are not planning to extend support for their applications running on Windows XP, which translates to even more complexity, security risks, and ultimately, added management costs for your IT department."
Also in 2011, executives on the Internet Explorer team called XP the "lowest common denominator" as they explained why the OS wouldn't run IE9 or any future browsers. 1

Businesses are still heavily reliant on Windows XP, however. It was recently estimated that the aging operating system's share is at 60% of enterprise PCs. "Windows XP had an amazing run and millions of PC users are grateful for it. But it's time to move on," added Rose.

Upgrading; To What?
Businesses have dragged their feet on upgrading from the ten-year-old Windows XP to newer versions of Microsoft’s operating system. First, they skipped Windows Vista en masse after the OS was the target of scorn from critics and IT analysts. Now, they are making the upgrade to Windows 7. Analysts at IT and telecom research firm Gartner are worried some businesses still using XP will consider skipping Windows 7 in anticipation of the release of Windows 8.

This would not be wise, Gartner and other analyst firms say. For a home user, April 2014 is a long time away. Enterprises have long deployment cycles for new operating systems that depend heavily on budgets, internal processes and third-party vendors updating applications to support the latest version of Windows.

Tami Reller, head of product marketing for the Windows group, encouraged corporate customers to continue deploying Windows 7. She promised that Windows 8 would run on the same hardware.

"For our business customers," she said, "this is an important element, because the ability of Windows 8 to run on Windows 7 devices ensures that the hardware investments that these customers are making today will be able to take advantage of Windows 8 in the future."
“Windows 8 is an ambitious product, and organizations running late with Windows 7 may be considering it,” Gartner analysts wrote in a research note published this week. “However, enterprises running XP should stick with Windows 7 migration plans to avoid the risk of a gap in support.”

Economic Decisions
On Microsoft's website, the company was blunt about XP's ticking clock.

"If your organization has not started the migration to a modern PC, you are late," Microsoft said, citing data that claimed OS migration programs in businesses take between 18 and 32 months to complete.2

Businesses can still purchase custom XP support after the April 2014 deadline, but this could cost up to $200,000 in the first year, according to Gartner. That price is for customers who pay for Software Assurance. If you don’t have Software Assurance support, getting custom support for XP after 2014 could cost $500,000 in the first year.

In the past it usually made little sense to install an upgraded version of Windows on an older PC, as buying a new retail copy of Windows would often cost more than the PC was worth. Based on what Microsoft has already said, users will be able to install Windows 7 on a machine running XP without having to install Vista first.

But, is that economically sound?
Companies will have to weigh the potential costs associated with maintaining those aging machines against the cost of a migration to new hardware/software and upgrading of some existing applications.

"Around the 42-month mark of a computer's life cycle the support costs shoot up substantially," says Dean Williams, services development manager for Softchoice, a Toronto-based reseller. "It is at that point that capital gains you experience from it depreciating as an asset are greatly outstripped by the productivity loss on the support side and the user side."

Having existing machines with the capability to upgrade to a new operating system doesn't make the decision a no-brainer. "We are not recommending our customers keep their computers past 60 months," Williams says. "If you have a 5-year-old computer you have bigger worries than can I deploy Windows 7. The problem there is can I get my work done today.”

The harder decisions lie with enterprise IT equipment that is less than 5 years old. There is the opportunity, at minimal cost, to add RAM or install a new hard drive. That course of action will often stall an asset refresh long enough to eradicate any opportunity for a trade-in deal to be made on the purchase of new equipment.

With the downturn in world economy, 3 and 4 year old desktop and laptop computers are finding a greater demand in the marketplace.
Gartner found that the secondary PC market is growing rapidly: 55 million PCs worldwide in 2004; and 86 million 2007.3 Commercial resale opportunities are plentiful as lower capital outlay means a higher return on investment.

With the average refresh cycle being 3-4 years, corporations, government agencies, and computer resellers are quickly learning that the value left in their current IT assets can offset the cost of a hardware refresh. Enterprises that factor in that resale value can proactively plan for the necessary upgrade to Windows 7 while eliminating the fees associated with recycling obsolete equipment.

By searching an electronics recycling directory for a local electronics recycler, IT managers can obtain a quote for disposing of their electronic waste generated by this windows upgrade in the most secure and environmentally sound way. By being proactive, the end of Windows XP does not have to translate to more waste in our landfills. An ISO certified, R2 and eStewards recycler can help IT Managers reduce their expenses, while maintaining a zero landfill policy.

About AnythingIT
AnythingIT has been a leading full service IT Asset Management solution since 1991. The choice of many corporations, organizations, government agencies, VARs, and OEMs, AnythingIT enables an organization to utilize the best practices of the asset disposition space thereby realizing controlled costs, the value of ROI and the ability to mitigate risks that are traditionally associated with information technology products. Visit the AnythingIT Website: http://www.anythingit.com

Gabrielle J. Bové
Electronics Recycling, Reuse, & Recovery, Globally
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Copyright © 2012 AnythingIT, Inc.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior permission of the copyright owners.

References
1. http://windowsteamblog.com/windows/b/springboard/archive/2011/07/11/with-only-1000-days-left-of-extended-support-don-t-you-think-it-s-time-to-retire-windows-xp.aspx

2. http://www.microsoft.com/en-us/windows/endofsupport.aspx

3. http://www.gartner.com/it/page.jsp?id=813912


Did You Know?

Types of Greens
by: Judi Ulrey (Owner of Trekking Together)

I think of greens as divided into three groups, depending on how much cooking they require.

Salad Greens
Obviously, salad greens are usually eaten raw. In general, the darker the color, the more nutritious. Iceberg lettuce, for example, is extremely low in nutrients compared with its more colorful relatives - romaine lettuce has 8 times the vitamin A and 6 times the vitamin C as iceberg lettuce. When you have a choice, a variety of greens is always best, as each has its own constellation of nutrients.

The best salad dressings have healthful oils such as olive oil. Soy and corn oil have a lot of omega-6 oil, and it is to steer away from them for the most part, as many nutrition experts feel we consume too much omega-6 fat. Mayonnaise is made mainly from oil, so check the type of oil before you buy, as most are soy oil based. For most cooking uses, try to buy oils which are mostly monounsaturated fat rather than polyunsaturated (check the labels). More About Healthy Salad Dressings

It's easy to make your own dressing right in the bowl. Start with vinegar, lemon juice, or lime juice - add salt, pepper and seasonings as desired, and whisk in some oil (about three times the oil as vinegar). Example: Sweet and Sour Lime Dressing

Quick-cooking Greens
These greens can either be eaten raw or lightly cooked. Spinach is the most obvious example of this category. It takes only seconds to cook a spinach leaf. A benefit to cooked greens is that they shrink so much that you can more easily get lots of nutrition from them. Six cups of raw greens become approximately one cup of cooked greens.

Most quick-cooking greens take just a few minutes to cook. Chard (Swiss chard) is a quick-cooking green, and also can be eaten raw, though it isn't usually. Chard is now available in many colors, which are often milder-tasting than the more traditional chard. I recently saw a suggestion to chop up the stems and put them in tuna salad instead of celery. If you haven't tried chard, you really should - you may be surprised! Chard and the more familiar spinach are good places to start with cooked greens, as they are so easy, and not as bitter as some others. Gail – The easiest green to have people try. It's like candy!

Beet greens are also quick-cooking (and delicious), and are actually related to chard and spinach. Escarole, dandelion greens, and sorrel are also relatively quick-cooking greens.

Cabbage isn't very leafy, but I think of it in this category as well, even though it is related to the heartier greens kale and collards.

Hearty Greens
Many people seem to have a deep-seated fear of kale and collard greens (at least outside the U.S. South), but I encourage you to give them a try, as they have the most nutritional benefits of all. Over time, they may even become favorites.

Kale and collard greens are the most common examples of hearty greens. They do require cooking, although not as much as many people think. Yes, you can cook collards for an hour, but if you cut the greens from the fibrous stems they can be tender in 10-15 minutes. I also like kale cooked about that amount of time.

How to Wash Greens
The easiest way to wash greens is to put them into a lot of water and swish them around. The dirt sinks to the bottom that way. I use a large pot with an insert to drain pasta. I swish the greens, remove the insert and shake, and then let dry for a few minutes before storing. Or wash in sink, drain, and wash again. Repeat until you no longer find dirt at the bottom of the sink.

How to Store Greens
Ideally, the greens should be dry or almost dry, and stored in a bag with as much of the air pushed out as you easily can. I like to put a barely damp paper towel in for just the right amount of moisture. Then, put them in the vegetable drawer of your fridge.

How to Cook Greens
Greens can be braised (cooked fairly slowly in a small amount of liquid, usually a flavorful stock), sautéed (cooked quickly in a small amount of oil), or a combination of the two. They can also be steamed or boiled, but most people like to add some other flavors which go well with greens (see below), and this is easier with braising or sautéing.

Greens can also be thrown into almost any soup or skillet dish, especially the milder-tasting greens such as chard.
Flavors Which Go Well With Greens
When you read recipes for greens, certain ingredients emerge again and again, becuase they go so well with greens. Any combination of these will usually be a winner:
• Smoked meats, including bacon, sausage, procuitto, and smoked turkey (smoked paprika or chipotle can also provide the smokey flavors)
• Garlic
• Lemon or vinegar
• Hot chiles in some form (dried pepper flakes, hot sauce, etc.)
• Anchovies (I'm not kidding, you can't taste fish, but they really make a difference)
• Worcestershire Sauce
• Dairy - Cream and/or cheese

How To Pick Greens
Arugula, beet greens, bok choy, collard greens, dandelion greens, kale, lamb’s quarters, mustard greens, spinach, Swiss chard, and watercress are only a partial list of the kinds of these superheroes. I also like to include green leafy herbs like basil, Italian parsley, cilantro, and mint, which provide many of the same benefits. Greens are easy to grow, so if you have even a small yard, consider sowing some seeds. Most greens can be planted in spring after all frost is gone, and harvested July through August. Kale, collards, and mustard greens can be planted again in the fall. They overwinter nicely and produce fresh growth again in early spring. If growing is out of the question, your local farmers’ market or local natural foods market is your best option for purchasing fresh greens. Look for bright-colored, perky-looking greens. Pass by any bunch with brown spots, yellowing edges, or limp-looking leaves, and choose the more vitalized ones. Smaller leaves indicate a more immature plant, which means the greens may need little or no cooking. Their flavors will be milder and more delicate. Larger , thicker-leaved greens require a little more care but will have more robust flavors. Choose organic greens for the best possible flavors and to keep your ecological conscience clear.

Storing Greens
Vegetables are alive! They are respiring, which means that they need moisture and air to survive. If you store wet greens in a sealed plastic bag, they will rot quickly. If you toss a bunch of greens onto the bottom shelf of the fridge without a bag, they will dry out and wilt due to moisture loss. The best way to store greens is to keep them slightly wet in an open or perforated plastic bag in the refrigerator. Fresh herbs do well if you trim off about 1/2-inch from the root ends, place them in a jar of water with a plastic bag over the top, and store them in the refrigerator. Stored properly, greens should keep about 3 days.

How to Prepare and Cook Greens
Fresh herbs and tender leaves like arugula, spinach, and watercress can be chopped raw and added to soups, salads, and grains, or lightly steamed. More mature greens like bok choy, kale, dandelion greens, and collards, taste bitter if you serve them raw, and often the texture is too tough for easy chewing. Steaming these greens actually intensifies the bitterness. They need to be cooked in liquid where the bitter flavor can be dispersed.

First you need to prepare the greens. Remove large stems or break off small ones. Fill a sink with cold water and submerge the leaves. With herbs, leave the stems and hold on to them as you give the leaves a dunk. If there is sediment in the water, drain the sink and repeat. If you plan to put the greens in a salad, spin them dry. Leaves destined for cooking can have excess water shaken off and be placed on a towel or chopping board.
The issue at hand is how to cook the greens so they lose as little nutritional value as possible while shedding their bitter flavors. There are three cooking techniques that I like to use when cooking the more mature, bitter greens: quick-boiling, simmering, and sautéeing.
To quick-boil greens, bring two quarts of water to a boil. Do not chop the leaves, but submerge them whole into the boiling water. Use a wooden spoon to move them from top to bottom. To tell when they are done, use your senses. The leaves should begin to lose their perkiness and wilt slightly, but the bright green color will still be present. At this point, bring a leaf up with your spoon, tear off a piece, and chew it. If the flavor is bitter, let them cook more. The greens are just right when chewing a piece releases sweet juices in your mouth. If the color is gone or there is no flavor left when you chew it, they’ve cooked too long. The amount of time depends on the maturity of the green and the amount of leaves you’re cooking. For something like tender mustard greens, it should be a thirty- to sixty-second dip, while mature collard greens can take about five minutes. Once you test the green and get a sweet flavor, pour the contents of the pot into a colander. Save the water, which is called pot-likker. Many cooks like to drink this nutrient-filled broth, but I like to use it to water my plants. Gently run cool water over the greens to halt cooking. Once they are cool enough to touch, gather them into a ball and gently squeeze out the excess water. Chop them on the cutting board and they are ready to dress and serve.

To simmer greens, bring about one inch of liquid (water, broth, wine . . .) to simmer in a large skillet. Chop the washed greens into strips. Place the strips in the simmering liquid and keep them moving with a wooden spoon. You are looking for the same results as described above: a bright green color and a sweet flavor; but since the greens have been chopped, the cooking time will be shorter.

When sautéing greens, it is good to work with just-washed greens. The water helps with wilting and releasing bitterness. Heat 1-2 Tablespoons of oil in a skillet. Add a minced clove of garlic if desired. The garlic will tell you if you have the heat right. Too hot and the garlic will burn, too cool and the garlic will just sit there. If there is too much water on the greens or the oil is too hot, the oil will sputter, so take care. Chop the greens you are using into bite-sized pieces. Stacking the washed leaves is an easy way to make efficient, uniform cuts. Place cut leaves in the skillet and keep them moving. Stay with the process and test every minute or so for doneness. When the leaves are still full of color and tasting proves not bitter, but sweet, they’re ready!

Dressing Up Your Greens
Once you have a heap of cooked greens in front of you, there are limitless possibilities. Frankly, I like to keep things simple and give them a dash of vinegar and a sprinkle of tamari, toss, and eat. Cooked greens can be added to soups, grain dishes, and salads to add color, flavor, and nutrients. You can prepare a heavenly peanut sauce to drizzle over greens, or toss them with toasted sesame oil and toasted sesame seeds for an Asian flavor. A squeeze of lemon is fine, but how about a little orange juice with garlic and a touch of chipotle sauce? Serve it over slices of polenta and it’s fit for company.

Judi Ulrey is a health and wellness communications creator using video, audio, and the good old-fashioned word. Grab a buddy and join her at http://www.TrekkingTogether.com, a weekly wellness program you do with a friend.


Q& A Section:

QUESTION:
My name is Darrel and I am interested in learning more about Pilates. Could you recommend a Pilates workout for both men and women?

Asked by: Darrel M. (Denver, CO)

Answered by: Frank Rotella (CEO of Rofami Inc.)

Thank you for the great question and for your interest in pilates. Pilates is a great form of exercise. Here’s a great pilates video by one of our regular contributors, Sean Vigue of Sean Vigue Fitness. Hope you enjoy this great workout! Check out Sean's video below along with his great website: http://www.seanviguefitness.com.

 


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