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Sunday, November 28, 2010

Announcing Team Voice Radio


Team Voice now has a Podcast. Click the link in the right side column to download from Itunes.

Still working on getting an embedded player.

Please leave feed back.


Peppermint Bark

Peppermint Bark

peppermint bark

Why pay outrageous prices for peppermint bark in the store when it is so easy to make this holiday treat at home? Packaged in a cute tin, it makes a wonderful gift as well. Kids love to help spread the melted chocolate and smash the candy canes for the topping.

Hands-On Time: 20 minutes
Ready In: 1 hour, plus cooling time
Yield: 2 pounds of candy

1 package of good-quality white chocolate chips
1 package of good-quality semi-sweet chocolate chips
2 teaspoons of peppermint extract
4 regular sized candy canes


  1. Place candy canes in a freezer-strength ziplock bag and wrap with a dish towel. Using a heavy pan or a rolling pin, smash candy canes to little bits on a sturdy, non-dentable surface (like the driveway, patio or garage floor…my kids love this part). Or you can chop them up in your food processor. Set aside.
  2. Place the semi-sweet chocolate chips in a large microwaveable bowl. Heat in the microwave for 1 minute at 50% power. Stir. Heat again for 1 minute at 50% power. Stir until smooth and completely melted and almost room temperature. Alternately, you can melt the chocolate over a double boiler and remove to cool bowl and stir until chocolate is barely warm. Add 1 teaspoon of peppermint extract and spread chocolate on a baking sheet lined with waxed paper to about a 13 x 17 inch rectangle. Place tray in the freezer to set chocolate.
  3. Meanwhile, melt white chocolate in the microwave for 30 seconds at 50% power. Stir. Heat for another 30 seconds at 50% power. Stir until chocolate is melted and smooth and cooled to room temperature. Stir in 1 teaspoon of peppermint extract. Remove semi-sweet chocolate from the freezer. Spread white chocolate over the top of the semi-sweet chocolate, all the way to the edges. Sprinkle with chopped candy cane bits and press them in slightly to make sure they stick. Return the pan to the freezer for about 15-30 minutes, or until chocolate is set. Snap candy into large shards and package as desired.

Friday, November 26, 2010

Tuesday, November 23, 2010

11/21-12/5 Giveaway

11/21-12/5 Giveaway

Her is the first give away for my Avon shop. This give away is Foot Works. I t will run from now till 12/6/10. All new customers will get a chance to win these products. Order must be over $15.00′s and I have your e-mail address and phone number.

This is the foot scrub. It is lightly coconut scented. It is a sand scrub. When we tried some ,it is very nice not oily, or to dry. E my Hunny like it. He said the scent is nice. He liked how the scrub worked on his feet.

This the the Foot Works lotion . It is coconut lightly scented. The lotion is not oily. Does not leave your feet feeling oily or greasy. And after a day of use E said he can tell the difference in the softness of his feet.

This is the Foot Works lightly scented cooling spray. Again it does not make the feet feel oily or greasy. It is refreshing. Again E also like this product.

This is ideal for walkers/runners,people who are on their feet all day, or just looking to do a home spa day for the feet.

These products will be gifted wrapped. Again thank you for choosing me.

If your are wanting to be apart of the raffle, but don’t want to be an Avon customer, you can go over to the Team Voice Event Page and donate $5.00 dollars, you will be entered in the giveaway. The donations will go to charity of Team Voice board members choice.Please note If you donate, make sure you list your Email address.

This is what you get when you win the give away!!!

gift basket set: $ 15.00, Foot Works scrub:% 5.00, Foot Works Cooling Spray:$ 5.00, All in One Foot file:$6.00, Foot Works Lotion $5.00. Retails @ $41.00

Good Luck to all!!

Magic Paint

Friday, November 19, 2010

Disney Stocks Closed Today At...

Nov 19 2010 4:00PM (Delayed 20 minutes)

37.01 -0.57 13,691,759
37.33 36.75 37.58 37.10
38.00 28.71 75,548,760,523 2,041,306,688
1 Market cap is calculated by multiplying the last share price by the shares outstanding.
2 Shares of common stock outstanding as of May 4, 2005.


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Disney's Epic Mickey

Disney Sports Enthusiast News

Disney's Wide World of Sports DWWS Home
A NEW CHALLENGE AWAITS at Disney's Animal Kingdom® Park
Register if you dare

Disney Sports Attractions is proud to offer our dedicated Sports Enthusiasts the chance to participate in a special event!




Lights! Camera! Action!

The cameras are ready to roll on the

“Disney Parks Christmas Day Parade”

television show at Magic Kingdom

and you are invited to be part of the magic on

Friday, December 3,


Saturday, December 4, 2010.

Space is limited so register now to watch your

favorite Disney characters and guest stars perform on

Main Street U.S.A. and on Cinderella’s Castle Stage

in the Magic Kingdom.

Click HERE to learn more

and register now!

Thursday, November 18, 2010

Iron Deficiency and Anemia in Athletes

Iron Deficiency and Anemia in Athletes

By: Christopher D. Jensen, PhD, MPH, RD
Nutrition & Epidemiology Researcher
Training for and competing in an Ironman Triathlon is an enormous physical challenge. Imagine if that challenge were made even more formidable by having to endure vexing symptoms such as lack of endurance, persistent fatigue, a higher heart rate during exercise, irritability, and a noticeable reduction in your motivation to train.

Faced with these symptoms, your first instinct might be to assign blame to overtraining or perhaps not enough carbohydrates to meet the muscle fueling demands of your workouts. So you make the necessary adjustments to your recovery and you eat more carbs. But those same debilitating symptoms persist.

What could be the culprit?
One possibility is low iron, resulting in iron deficiency anemia. This preventable condition can develop over time and rob you of your ability to work out and compete at your best. This article explains iron deficiency anemia, how it develops, who is most at risk and why — and, most importantly, simple steps you can take to prevent it.

Ironman athletes need iron
As a triathlete, you push your body virtually every single day. It’s your muscles that power you as you train in the water, on the bike, and on your feet. Your muscles depend on a constant supply of energy and oxygen. The mineral iron turns out to play a key role in both energy production and the delivery of oxygen throughout the body.

Cells, including muscle cells, require energy in order to function. Without this energy, your muscles would simply shut down. The energy powerhouses found in cells are called mitochondria, and iron is a critical player in allowing these energy-producing biological structures to produce the metabolic energy needed for the muscle contractions that enable you to exercise. Your hard-working muscles also require oxygen. Here again it is iron, this time in partnership with red blood cells in the bloodstream, that participates in getting much-needed oxygen to muscle tissues. Red blood cells get the credit for making these all-important oxygen deliveries, but it’s a protein bound to iron and found in red blood cells — called hemoglobin — that is responsible for binding to oxygen in your lungs and then releasing it to tissues, such as your muscles, that require it.

Iron Deficiency Anemia Deconstructed

Iron is an essential nutrient. That means your body can’t make it and you have to get it from your diet. But if you don’t consume enough iron to meet your needs, over time, iron deficiency anemia can develop. Anemia is a condition where the blood’s ability to transport oxygen is reduced. While there are many types of anemia, and just as many causes, a common type is iron deficiency anemia; when it occurs in athletes, it has debilitating effects on athletic performance.

Iron deficiency anemia doesn’t develop overnight. Instead, depletion of iron occurs in stages. It starts when an individual consumes too little iron to meet their daily needs. When this happens, the body is forced to rely on its reserves, and gradually stores of iron in the body become depleted. In the absence of adequate iron stores, red blood cells continue to form, but they are small in size and contain less-than-normal amounts of hemoglobin. Red blood cells have a lifespan of about 120 days. So gradually over time the new less-than-optimal red blood cells that are smaller than normal and low in hemoglobin replace more and more of the older, normal versions. Unfortunately, the ability of these newly formed cells to carry oxygen is impaired. As a result, during exercise your heart has to beat faster to try to keep up with the metabolic demand for oxygen. But it’s a losing battle. With suboptimal oxygen delivery, neither your brain nor your muscles can function at their best. The end result is lagging motivation to exercise, feelings of irritability, persistent fatigue, and overall poor endurance. Needless to say, Ironman Triathlons and iron deficiency anemia do not make for a good combination.

Problematic in athletes
Iron deficiency anemia is the most common nutrient deficiency condition in the world, so it’s not a problem that is exclusive to athletes. But its detrimental effects are quite apparent in athletes. According to an expert in the field, being an athlete definitely shines the spotlight on the condition if it is present. In fact, an individual who is not very physically active might not even be aware that they have anemia, whereas an individual who trains hard and tries to get the most out of their body on a daily basis will clearly notice a difference in physical performance as iron deficiency anemia takes hold.

Being a triathlete puts a stress on your iron stores in a number of ways. For example, when you train and compete, you sweat a tremendous amount in order to cool yourself. With each drop of that sweat, a tiny amount of iron is lost. Endurance athletes also have a reduced flow of blood to the digestive tract during extended exercise, and this can be accompanied by some gastrointestinal bleeding. Any time you lose blood, you lose the iron associated with hemoglobin in red blood cells. Many triathletes take aspirin or other pain-relieving or anti-inflammatory medications, and these too can cause blood to be lost via the gastrointestinal tract. Finally, the physical impact of running is believed to take a toll on iron stores. Experts call the phenomenon foot-strike hemolysis. The idea is that as your feet pound the pavement when running, the impact causes red blood cells to burst, and the iron inside these cells is then lost. These effects of exercise aren’t enough to cause iron deficiency anemia, but the depleting effects can compound the problem if your iron stores are already low to begin with.

Triathletes at highest risk
While exercise itself increases the daily need for iron a bit in virtually all endurance athletes, some athletes are more at risk for iron deficiency anemia than others. Those with either higher needs for iron, lower iron intakes, or a combination of both are at highest risk.

Women athletes of reproductive age are at the top of the high-risk list. Two things are working against you if you fall into this category. The first is that monthly menstrual blood loss, while completely normal, can be a big contributor to iron depletion. In fact, because of menstrual blood losses, women of childbearing age require about 18 mg of iron from the diet on a daily basis, while men require only about 8 mg of iron daily. That’s just half the story. Men not only have lower iron needs, they consume more calories or food on a daily basis, and so they usually easily meet their iron needs. Women, on the other hand, have a greater need for iron, but they typically have to meet their needs while consuming fewer calories than men. Thus, it’s all too common that women of childbearing age often come up short on iron and suffer a disproportionate share of iron deficiency anemia.

Endurance athletes tend to be at higher risk for iron depletion because the high-carb diet needed to meet the ongoing energy demands of the sport doesn’t provide iron with the best bioavailability. Plant-sourced foods such as grains, fruits, vegetables, and beans are chock-full of carbs and other important nutrients, but the iron from these sources is not as well absorbed as iron from meat, poultry, or fish.

Vegetarian athletes who rely only on plant-derived foods are at higher risk for iron deficiency for the same reason.

Finally, adolescent athletes undergoing growth spurts also make the high-risk list because they have a higher need for iron to support growth and development. If their daily iron needs go unmet, reserves dwindle and iron deficiency anemia can develop.

How to know if you’re low
Full-blown iron deficiency anemia and low iron stores are detected by blood tests. A low hemoglobin level generally indicates that you’ve reached the anemia stage. You can also be iron deficient with dwindling iron stores yet not have full-blown iron deficiency anemia. Often, physicians will not only test the blood for hemoglobin concentration, they will also test for the ferritin level in your bloodstream. Ferritin is a protein that binds to iron and circulates in the bloodstream. A low serum ferritin level suggests that your stores of iron are low and that you may be headed for iron deficiency anemia.

Prevention is the best medicine
The best way to ensure adequate iron stores and prevent iron deficiency anemia is to consume adequate iron. While you need a high-carb diet in order to keep up with the demands of triathlon workouts and competitions, getting enough iron every day requires a few tweaks to your dietary strategy. If you make those course corrections, iron deficiency anemia is preventable:

Strategy #1: Consume a diet naturally rich in iron
If possible, try to include some lean cuts of red meat, beans, lentils, dark-green leafy vegetables, eggs, and nuts in your diet. These are some of the higher-iron sources in the diet. Red meat is a particularly good source because the chemical form of the iron is easier to absorb. Plant-derived foods have a different chemical form of iron that is harder to absorb.

Strategy #2: When eating iron-containing foods, consume a vitamin C source
Vitamin C strongly enhances iron absorption, especially the iron from plant-derived sources. A little vitamin C goes a long way. When 25–50 mg of vitamin C is taken during a meal, iron absorption increases by two- to sixfold. Vitamin C-rich foods include citrus fruits, cantaloupe, and strawberries. Vegetable sources of vitamin C include broccoli, spinach, potatoes, tomatoes, and peppers.

Strategy #3: Take advantage of iron-fortified cereals
Iron-fortified foods such as cereals can be a good way to get iron along with the carbs you need to fuel your training. Many fortified cereals contain anywhere from 45% –100% of the daily value for iron per serving, or between 8.1 mg and 18 mg of iron. (The percentages for labeling are based on a daily value of 18 mg per day.) And don’t forget to pair that cereal with a glass of orange juice to improve iron absorption.

Strategy #4: Consider an iron-containing multivitamin/mineral supplement
If you are a woman of childbearing age, a vegetarian, or you’re in the midst of your growth spurt, you may need a little dietary iron insurance. If that’s the case, consider a one-a-day type of multivitamin/mineral that includes iron.

Stategy #5: Talk to your doctor
If you think you have iron deficiency or iron deficiency anemia, talk to your doctor about getting tested. Your doctor can also advise you on the need for and risks associated with iron supplementation.

A Word To The Wise About Iron Supplementation:

Competitive athletes are always trying to get an edge on their competition; thus, it’s not too surprising to find athletes taking iron supplements. Case in point, a study of elite road cyclists in France found that one-third of the athletes had elevated serum ferritin levels, meaning they had excessively high stores of iron. This indiscriminate use of iron supplements is not a good idea. While a little iron is clearly essential for good health, and eliminating iron deficiency anemia improves athletic performance, too much iron can cause gastrointestinal side effects. In addition, there is a subset of the population that has a hereditary disorder that is characterized by excessive iron absorption from food, which, if left untreated, can cause harm to the liver. The bottom line is to meet your daily need for iron, preferably with food sources, and avoid over-consuming iron.

Clark SF. Iron Deficiency Anemia. Nutr Clin Prac 2008; 23: 128–141.

Zoller H, Vogel W. Iron Supplementation in Athletes — First Do No Harm. Nutrition 2004; 20: 615–619.

Training Tip Of The Week

Wednesday, November 10, 2010

Learn Portion Sizes

Learn Portion Sizes

By:Alex M. McDonald, MD

We have all probably heard the phrase, “portion distortion.” The average person has a very poor concept of what a single portion is and how big it looks on his plate. To monitor what and how much athletes put into their bodies, they must first start with an understanding of what a single serving of any foodstuff looks like on a plate. Many people read the nutritional information on the back of packaging but forget to examine how many servings are in the package. Additionally, many people are shocked to learn that a single serving of meat (about 3–5 oz) is about the size of a deck of cards. To develop an awareness of our nutritional intake, we must first learn to estimate how much food and how many servings we are actually consuming.

Monday, November 8, 2010

Eat This Now: Spaghetti Squash

Eat This Now: Spaghetti Squash

Eat This Now: Spaghetti Squash

In season early fall to winter. By Yishane Lee Image by Joe McKendry From the November 2010 issue of Runner's World

One cup of spaghetti squash (whose edible interior breaks up into noodle-like strands when cooked) has just 42 calories with two grams of fiber. It's also a good source of vitamin B6 and C, as well as the minerals manganese, potassium, and iron

The oblong squash, which has a slightly sweet flavor, should feel heavy for its size and be free of bruises or soft spots. The color can range from pale ivory to yellow and orange. Store whole spaghetti squash at room temperature for up to a month.

Pierce the surface of a whole spaghetti squash with a fork multiple times. Bake it at 400° F for one hour. Let it cool, then slice open and use a fork to comb out the stringy flesh. Bittman suggests squeezing in a strainer to drain excess water. Toss with a little browned butter, ground nutmeg, chopped sage, grated Parmesan cheese, and black pepper.

Friday, November 5, 2010

Supporting and Boosting Your Immune System

Supporting and Boosting Your Immune System

By: Christopher D. Jensen, PhD, MPH, RD
Nutrition & Epidemiology Researcher
You’ve spent months training for the upcoming Ironman — you’re right on track to really make your mark in the race — but suddenly you’re waylaid by a cold or flu bug. For more than a few triathletes, a seemingly trivial head cold has completely undermined preparation for a big race, leaving the athlete to wonder, what if?

The fact is that rigorous endurance training and exhausting competitions can temporarily impair your immune system and leave you vulnerable to nagging colds that sap your strength and wreak havoc on your training and competition schedule.

Colds are common after endurance events
Endurance exercise and catching a cold often go hand-in-hand. Researchers following ultra-marathon runners competing in a race in South Africa found that about one-third of the 150 athletes they tracked ended up developing an upper respiratory tract infection within a few weeks of the race. Among athletes competing in the grueling 100-mile Western States Endurance Run, about one in four reported cold symptoms in the two weeks following the event. And in over 1,800 runners competing in a full marathon, almost 13% reported coming down with a cold within a week of the race.

What’s up with the spike in colds post-exercise? The theory is that the physical stress of a heavy bout of endurance exercise increases the circulating concentrations of stress hormones like adrenaline and cortisol. In the short term, these hormones help you meet the immediate physical demands of exercise. But the price paid is a temporary suppression of your immune system — often it’s just enough of a window of opportunity for a head or chest cold to take hold.

So how do you reap the benefits of your training and compete in your events, without short-circuiting your immune system? As it turns out, nutrition may help.

Nutrition Strategies for Supporting Your Immune System

An important strategy when you’re training for or competing in an Ironman triathlon is to ensure that your diet provides all that you need in the way of nutrients and dietary factors to support healthy immune function:
  • Adequate protein in the diet is important because critical components of the immune system, such as antibodies, are made up of protein. The protein you eat is digested into amino acids. These amino acid building blocks are then absorbed and repackaged into the types of protein your body needs, including those proteins that support immune function. Protein also provides the amino acid glutamine, which serves as a fuel source for important immune system cells. Having adequate glutamine available helps your immune system launch an appropriate counterattack against pathogens that might otherwise put you under the weather.
  • Essential vitamins and minerals are also important. These nutrients support the rapid replication of immune cells that is a critical step in warding off cold bugs and other infectious agents. Eating a wide variety of different foods, including plenty of fruits, vegetables, and grains can help ensure you get the nutrients you need. A case can also be made for a balanced once-a-day type multi-vitamin and -mineral supplement as an extra measure of insurance for consistently getting the essential vitamins and minerals you need to support your immune system.
  • Calories are critical, yet many Ironman triathletes spend so much time training that there’s often little time left over to purchase, prepare, and eat the food needed to be their best. Also, some athletes make the mistake of ramping up their training while cutting calories to try to get leaner. Unfortunately, that can be a shortcut to the infirmary. Researchers have found that for endurance athletes, even a few weeks of dieting to lose weight can impair the function of your immune system. To ensure that your immune system stays strong when you’re training hard or competing, definitely avoid dieting. Also, plan ahead and have snacks and meals at the ready so that inadvertent calorie shortfalls don’t occur during periods of heavy exercise.
  • Carbohydrate intake not only fuels your muscles, it also seems to play an important role in immune function. Studies show athletes eating low-carbohydrate diets who engage in prolonged strenuous exercise end up with sharp increases in circulating levels of the stress hormones. As stress hormone levels rise, the number and activity of key cells involved in immune function declines. Fortunately, consuming adequate carbs during exercise reduces the rise in stress hormones and seems to help offset their suppressive effect on immune function. Will more carbs translate to fewer colds? No one knows for sure, but it’s well documented that fueling with carbs during exercise delays the onset of fatigue and extends endurance, so the possibility of an added immune system boost makes carbs a no-brainer.
  • A little extra vitamin C may help too. In two different studies, runners taking 500–600 mg of vitamin C daily for a few weeks before and a few days after an ultra-marathon had lower rates of upper respiratory tract infections compared to those taking placebo pills without vitamin C. Unfortunately, other researchers weren’t able to replicate these findings, so definitive proof of benefit is lacking. Nonetheless, taking a daily 500 mg vitamin C supplement or boosting your vitamin C intake from fruits and fruit juices during heavy periods of training and for a few weeks before and after triathlon competitions may be a measure worth considering.
  • Finally, the live and active cultures found in yogurt and some other products may be a helpful addition to your diet. Some of these beneficial microflora, often referred to as probiotics, have been studied and shown to support a healthy immune system. And, at the very least yogurt is a good source of protein for muscle tissue repair and carbs for muscle refueling.

Cold Prevention Checklist

To summarize, do the following to help avoid the sniffles during heavy training or tough Ironman Triathlon competitions:
  • Make sure not to compound the physical demands of heavy training or competing by scrimping on calories
  • Consume plenty of carbs when training and competing: they not only increase endurance, they may reduce the immune system suppression associated with strenuous endurance exercise
  • Ensure that your protein intake is adequate so that your body has the amino acid building blocks to make the proteins you need for healthy immune function and the amino acid glutamine to fuel key immune system cells that defend against attack
  • Eat from a wide variety of foods and consider a daily multi-vitamin and -mineral supplement to ensure that your diet always has an adequate supply of the nutrients needed to support immune function
  • Take in a little extra vitamin C during periods of heavy training and a week or two before and after competitions, as this may give your immune system an added boost
  • Put yogurt, yogurt drinks or other products with certain active cultures on your grocery list. These beneficial microbes may help support keeping your immune system healthy.

Topics: General, Recovery, Carbs, Research, Probiotics

Thursday, November 4, 2010

When Your Under The Weather

When You're Under the Weather

Working out when you're feeling sick can be a drag, but illness doesn't have to derail your routine. If your symptoms appear above your neck (runny nose, sneezing, sore throat), you can keep working out if you take your intensity down a few notches. If your symptoms appear below the neck (a deep chest cough, vomiting, diarrhea), or if you have a fever, it's best to lay off altogether until you feel better.

If you're well enough to exercise, the key is to keep some momentum going without overdoing it. However, sometimes when you're not feeling well, the last thing you want to do is exercise and eat well. If you do fall off the wagon, don't give up once you're feeling better. Here's what one of my rock stars posted recently on the Message Boards about feeling sick, falling off the wagon with her eating habits and exercise, but then how she's rebounding:

" I got really sick while I was in Santa Fe — terrible headaches and nausea, which I believe were caused by the high altitude. I could not exercise while I was there (could barely stand upright!) and decided to comfort myself with food (the whole, if I can't exercise then might as well be 'off' plan mentality!) Well, once I had the taste of food food, I couldn't stop — I had so much ice cream this week it was insane! (and delicious!) I basically ate anything I wanted for a week. You would think that it would be really satisfying, but it wasn't. I forgot how much energy, self-loathing, and guilt goes into eating that much — it is more work than exercising and eating right! Giving in to every craving, finding the right foods, eating, sneeking, feeling guilty, the lethargy, unhappiness, yuck — I can't believe I used to live like that.

BUT, I'm back!!! I'm sure the scale is up a few pounds, but I know what I have to do to shake it off. I went for my first run in a week yesterday and suffered through five miles in the heat, had a decent day of eating and am generally moving in the right direction. I am going back out of town on Monday for business and I need to be better prepared this time to not let the change in environment and routine throw me off track." —I.am.worth.it

Good job — this journey is all about getting healthier. Sometimes life will throw you a curveball, and you've just got to do your best, don't give up, and get back up to speed as soon as you can.