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February07, 2005 - South Beach Diet / Winter Exercise Tips >> |
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center January 20, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---How to Lower the Fat in Your Diet 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Make Your New Year's Resolution Stick 8. Recommended Fitness Reading: ---High Performance Nutrition 9. Important Links to NutrActive ---------------------------------------------------- Please rate this Ezine at the Cumuli Ezine Finder http://www.cumuli.com/ezines/ra20705.rate ---------------------------------------------------- TOP SPONSOR: Visit http://www.TroopsRibbon.com Show your support for our troops! TroopsRibbon.com Go to the following Web page for more details: http://www.nutractive.com/classifieds.htm _______________________________________________________ A word from the editor: I hope you all had a wonderful holiday season. My family and I enjoyed the holidays - which included a visit to see family and friends in Texas. We enjoyed seeing everyone and getting a break from the Ohio winter weather! The first newsletter for the new year is going out a bit later than I had hoped. Nonetheless, here it is - My hope is that it will help you in fulfilling any New Year's resolutions you have set to be healthier in 2005. Laura P.S. The format of this newsletter has been changed a bit. I tried to cut down on the number of lines as well as other fillers. I hope you find this to be a pleasant change! _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ HOW TO LOWER THE FAT IN YOUR DIET There is a lot of data deonstrating fatter Americans eat a greater proportion of their calories from fat than thinner Americans. Most of the fat in Westernized diets comes from meat, baked goods, milk cheese and refined fats and oils. In fact, the fat intake in the United States has almost doubled since the 1900s. It is no wonder that the rate of obesity and overweight individuals has increased, too. Here are 5 easy ways to lower the amount of fat that you eat: 1. Choose lean protein. Choose leaner cuts of meat. Trim excess fat, and remove skin from poultry. Maintain portion sizes of 3 ounces or less. use lowfat cooking methods. 2. Lower the fat in dairy. Try to use skim milk, fat-free half-n-half, fat-free sour cream, etc. If you cannot stomach skim milk, then try to wean yourself down to 1%. Use cheese sparingly. 3. Reduce the amount of high-fat baked goods you eat. Look for products that are lower in fat, Experiment with lowering the fat in your recipes; bake smaller batches. 4. Reduce the amount of refined fats and oils in your diet. Substitute flavored vinegars for salad dressings; cook with less fat; eat fewer fried foods. Be aware of the fat content of everything you eat. 5. Eat more fruits and vegetables. Fruits and vegetables are naturally low in fat. Increasing their consumption will help displace fattier foods in your diet. It will also help you consume more fiber. --- TAKE THE FAT QUIZ --- Answer true or false to the following: 1. Fat-free means calorie free. 2. Reduced fat means low in fat. 3. 90% fat-free ground beef contains just 10% calories from fat. ANSWERS: 1. FALSE. While fat-free does lower calories when it comes to meat and dairy, it does not lower them significantly with chips and sweets. None of these items are "calorie free". 2. FALSE. Reduced fat indicates that a product contains 25% less fat per serving than the regular product. For a product to be labeled low-fat, it has to have 3 grams fat or less per serving. 3. FALSE. 90% fat-free means the product contains 10% fat by weight. 90% fat-free beef contains about 47% calories from fat. Look for "extra-lean" meats because they contain less than 5 grams fat ans less than 2 grams saturated fat per serving or 100 grams. [Source Communicating Food for Health] ---------------------------------------------------- That concludes this week's Nutrition Tip. >> Read on for the Exercise Tip. << _______________________________________________________ RECOMMENDED NUTRITIONAL READING: Outwit Your Weight: Fat-Proof Your Life With More Than 200 Tips, Tools, and Techniques to Help You Defeat Your Diet Danger Zones by Cathy Nonas, RD, Julia Vantine (Contributor) Cathy knows the secret to successful weight loss as she has shared the secret with thousands of her clients, who have lost thousands of pounds between them. In Outwit Your Weight, she'll share this secret with you. You will learn that weight loss has nothing to do with what you eat. The key is how, when, and why you eat. Discover your own unique diet personality and uncover your Diet Danger Zones, the situations that trigger you to overeat. Then arm yourself with personalized tools to overcome them. This book will not tell you what you can and can't eat. Instead, it is bursting with weight-loss-success strategies-- more than 200 ways to keep eating and exercise behaviors on track. Use this book alone, or with any other diet plan, in virtually any situation, no matter what your schedule, habits, or lifestyle. ORDER NOW! Go to: http://www.nutractive.com/books_weightloss.htm#outwit _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: A man who had just undergone a very complicated operation kept complaining about a bump on his head and a terrible headache. Since his operation had been an intestinal one, there was no earthly reason why he should be complaining of a headache. Finally his nurse, fearing that the man might be suffering from some post-operative shock, spoke to the doctor about it. The doctor assured the nurse, "Don't worry about a thing. He really does have a bump on his head. About halfway through the operation we ran out of anesthetic." Do you know a funny food/nutrition/fitness related joke? Submit it to HealthTip@NutrActive.com?subject=Joke We will print all CLEAN jokes in our future issues. _______________________________________________________ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ADVERTISING SPACE AVAILABLE ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ADVERTISING SPACE AVAILABLE ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ADVERTISING SPACE AVAILABLE ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://www.nutractive.com/classifieds.htm ---------------------------------------------------- NOTE: NutrActive is not responsible for the content our advertisers put in their ads. While we do not allow offensive material/subject matter or get-rich-quick schemes, we are not responsible for false or non-scientific information provided by our sponsors. If you find anything questionable, please feel free to submit you specific question to Laura.RD@NutrActive.com. _______________________________________________________ This Week's EXERCISE TIPS: _______________________________________________________ Make Your New Year's Resolution Stick by Lynn Bode The New Year is quickly creeping up on us. Do you have a New Year's Resolution? Well, if you're like most Americans (88 percent in 2001 according to a GNC poll), you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness. In 2001 (according to GNC), 55 percent promised to eat healthier, 50 percent resolved to exercise more, and 38 percent wanted to lose weight. While resolutions are well-intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it's easy to get caught up in it without really taking them seriously. We live in a throw-away society and even our resolutions, I'm afraid, are not immune. However, especially for promises that include improving our health, it's in our best interest not to take them lightly. So, what's the secret to successful resolutions? While you can't wave a magic wand and make your resolution come true, there are some easy steps to take that will make it easier to fulfill your promise to yourself. . Choose an obtainable goal. Resolving to look like a super model is not realistic for the majority of us, but promising to include daily physical activity in our lives is very possible. . Avoid choosing a resolution that you have been unsuccessful at achieving year after year. This will only set you up for failure, frustration and disappoint- ment. If you are still tempted to make a promise that you've made before, then try altering it. For example, instead of stating that you are going to lose 30 pounds, try promising to eat healthier and increase your weekly exercise. . Create a game plan. At the beginning of January, write a comprehensive plan. All successful businesses start with a business plan that describes their mission and specifics on how they will achieve it. Write your own personal plan and you'll be more likely to succeed as well. . Break it down and make it less intimidating. Rather than one BIG end goal, dissect it into smaller pieces. Set several smaller goals to achieve throughout the year that will help you to reach the ultimate goal. Then, even if you aren't able to reach your final goal, you will have many smaller, but still significant, achievements along the way. For example, if your goal is to complete a 10K race, your smaller goals could be running a 5K in less than 30 minutes, adding upper and lower body strength training to increase your muscular endurance, and running 2 miles with a personal best completion time. . Make contingency options: Don't assume sticking to your plan will be smooth sailing. Plan on hitting bumps along the resolution road and be prepared with specific ways to overcome them. What will keep you from skipping your workout or stop you from having a cigarette? This may mean seeking help from family or a professional, writing in a journal, etc. . Give it time: Most experts agree that it takes about 21 days to create a habit and six months for it to actually become a part of your daily life. . Reward yourself with each milestone. If you've stuck with your resolution for 2 months, treat yourself to something special. But, be careful of your reward type. If you've lost 5 pounds, don't give yourself a piece of cake as an award. Instead, treat yourself to something non-food related, like a professional massage. . Ask friends and family members to help you so you have someone to be accountable to. Just be sure to set limits so that this doesn't backfire and become more irritating than helpful. For example, if you resolve to be more positive ask them to gently remind you when you start talking negatively. . Don't go it alone! Get professional assistance. Everyone needs help and sometimes a friend just isn't enough. Sometimes you need the help of a trained professional. Don't feel that seeking help is a way of copping out. Especially when it comes to fitness, research studies have shown that assistance from a fitness professional greatly improves people's success rate. . Limit your number of promises. You'll spread yourself too thin trying to make multiple changes in your life. This will just lead to failure of all of the resolutions. . Test your flexibility: Realize that things change frequently. Your goals and needs may be very different in April then they were when you made your resolution in January. Embrace change, even if that means that your resolution is altered. . Keep a journal: A journal helps you recognize your positive steps and makes it harder to go back to the same old habits. On average only about 20% of us keep our New Year's resolutions. Unfortunately, some of the biggest failures are found in fitness resolutions. But don't let the statistics get you down. By following the tips above you will be better equipped to fall into the successful 20% category. ---------------------- About the author: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For You, which provides affordable online exercise programs that are custom designed for each individual. Visit: http://www.workoutsforyou.com for a free sample workout. Fitness professionals take your business online, visit: http://www.trainerforce.com _______________________________________________________ RECOMMENDED FITNESS READING: High Performance Nutrition: The Total Eating Plan to Maximize Your Workout by Susan M. Kleiner, Ph.D., RD and Maggie Greenwood-Robinson This book covers a range of basic nutrition topics important to optimize your performance including carbohydrates, fats, proteins, vitamins, minerals, and water. Chapters in this book cover supplements, weight control, and special needs with diet plans and charts mixed throughout the text. It presents useful information on herbs and mineral supplements. ORDER NOW! Go to: http://www.nutractive.com/books_sportsnutrition.htm#highperform _______________________________________________________ Check out other books on exercise, go to: http://www.nutractive.com/exercise.htm _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://www.worldmegastore.com/newsletters.php _______________________________________________________ "Nutrition and Exercise Health Tip" is written weekly by Laura S. Garrett who is a Registered Dietitian (RD), Licensed Dietitian (LD), and fitness trainer. For questions or comments, please e- mail Laura at: Laura.RD@NutrActive.com. _______________________________________________________ Be sureto check out all the great services NutrActive offers. "Healthy Recipe Tip" Weekly Ezine: E-mail: subscribe-956608517@ezinedirector.net "Exercise Tips" Weekly Ezine: E-mail: subscribe-956608521@ezinedirector.net "Nutrition Tips" Weekly Ezine: E-mail: subscribe-956608520@ezinedirector.net Weight Loss Center: http://www.nutractive.com/weightlosscenter.htm Fitness Center: http://www.nutractive.com/fitnesscenter.htm Cooking Center: http://www.nutractive.com/thekitchen.htm _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://www.NutrActive.com. Help Keep This Ezine FREE by Clicking on someof our Advertisers ads above and below!!! If you enjoy this e-mail, chances are you will find our Web site valuable. Quit playing the guessing game when it comes to your health. Go to http://www.NutrActive.com and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://www.nutractive.com/newsletters.htm#healthtip _______________________________________________________ ?© Copyright NutrActive 2005. All rights reserved. Reproduction in whole or in part without written permission of copyright owner is prohibited. The information contained in this e-mail is intended to help you better understand issues related to nutrition and exercise and help promote a healthy lifestyle. It is not intended to replace the advice of a physician. If you read something on this site that contradicts what your physician tells you in any way, always follow your physician's advice. We advice you to consult with your physician before beginning any exercise program, especially if you have any serious medical conditions. _______________________________________________________ |
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