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Nutrition & Exercise Health Tips Archives Index
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| << February07, 2005 - South Beach Diet / Winter Exercise Tips |
February17, 2005 - Variety of Foods/ Pump Iron >> |
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center February 10, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---2005 Dietary Guidelines 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Traveling Fitness 8. Recommended Fitness Reading: ---High Performance Nutrition 9. Important Links to NutrActive ---------------------------------------------------- Please rate this Ezine at the Cumuli Ezine Finder http://srv.ezinedirector.net/?n=648902&s=22882856 ---------------------------------------------------- TOP SPONSOR: Tired Of Those Love Handles? Now You Can Burn Fat Faster... "Jam-Packed Encyclopedia" Of 78 Fat Burning Recipes Holds The Hidden Secret To Fast Healthy Weight Loss! ( BONUSES Include 25 Awesome Protein Shake Recipes and a 28 Day Meal Plan. ) - - - - - > 30% Off Limited Access Special Here: < - - - - - http://srv.ezinedirector.net/?n=648903&s=22882856 _______________________________________________________ A word from the editor: The Dietary Guidelines have been updated. This issue's Nutrition Tips will highlight some key changes. For those of you who travel, the Exercise Tips article will help you stay fit and avoid putting on a few extra pounds while away. Best of Health! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ 2005 DIETARY GUIDELINES The 2005 Dietary Guidelines for Americans have been published. You can view them online at www.health.gov. Two significant changes are the following: * People need to eat MORE dark green and orange vegetables, legumes and whole grains. * They need to eat FEWER refined grains, solid fats and added sugars. These changes would clearly help most people get an adequate amount of nutrients without excess calories. Here are a few important highlights out of the 84 page document: * Dietary fiber should be 14 grams per 1,000 calories consumed. * Consume less than 10% calories from saturated fat; keep fat consumption to 20 to 35% with most fats coming from fish, nuts and vegetable oils. * Consume 3 or more ounce-equivalents of whole-grain products per day. At least half the grains should come from whole grains. * Two cups of fruit and 2-1/2 cups of vegetables per day are recommended for a 2,000-calorie intake. * Choose from the five veggie subgroups several times per week: dark green, orange, legumes/beans, starchy vegetables and other vegetables. * Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. * Consume less than 2,300 mg sodium per day. (This number goes to 1,500 for middle-aged Americans, Blacks and those with hypertension.) Additionally, the sixth version of the guidelines calls for more exercise: * To prevent gradual, unhealthful body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous- intensity activity on most days of the week. * To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements. Some people may need to consult with a healthcare provider before participating in this level of activity. * Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercises or calisthenics for muscle strength and endurance. [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://srv.ezinedirector.net/?n=648904&s=22882856 _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: Let me put it this way. According to my girth, I should be a 90 ft Redwood. -- Erma Bombeck 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. _______________________________________________________ Neutrogena On-the-Spot Acne Patches Visibly reduces pimples overnight. Heal your pimples by directing maximum strength acne medicine straight to the pimple and keeping it there all night long. http://srv.ezinedirector.net/?n=648905&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Eden - Slimming patch for Effortless Weight Loss * Simple - Easy appetite suppressant * Safe - Natural weight loss ingredients * Superior - Effectively increase metabolism http://srv.ezinedirector.net/?n=648906&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Necessary info & nutritional supplements for those who are willing to lose weight, who are exercising or who cannot get necessary nutrients. You can buy from: http://srv.ezinedirector.net/?n=648907&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://srv.ezinedirector.net/?n=648908&s=22882856 ---------------------------------------------------- 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: _______________________________________________________ TRAVELING FITNESS by Diana Keuilian Whether you travel for business or pleasure, being on the road usually leads to one thing: weight gain. From missed workouts to large restaurant meals, travel days often become high calorie days. Next time that you go on the road keep the following tips in mind, and come home leaner than when you left! TIP #1: STICK WITH CIRCUITS When you find yourself in a poorly equipped hotel exercise room, make the best of it. You are not going to be able to get in a normal workout like you would at your local health club, so you will have to make do with the available equipment. A great way of doing this is to workout in a circuit. Most hotel exercise rooms will have at least one piece of equipment for each body part, and they are usually as empty as a ghost town, so a circuit will work well. Do one set on each body part, and then hop on a bike or treadmill for 10 minutes. Repeat this two more times, and you will find yourself sweating up a storm. TIP #2: BURN CALORIES EVERYDAY If your travels keep you too busy for a workout, or if your hotel does not have an exercise room, make a conscious effort to burn calories everyday. There are many different ways to fit some calorie burning into your day. Go on a brisk walk after your day's activities. This is a great way to see a new city, and also a great way to burn off the rich dinner you just ate! Take the stairs instead of elevator in your hotel and any other buildings you visit. Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening. TIP#3: WATCH PORTION SIZE Eating out is a must when traveling. Whether you are visiting 5 star restaurants or fast food diners, you are faced with the same problem: large portions. While the easiest thing to do with a large portioned meal is to simply eat it all, that isn't the easiest on your waist! When you order your meal ask the waiter or waitress to bring you a to-go box with your meal. This way you can take half of the meal and place it safely into the box before you even begin to eat. You will have no choice but to eat a healthy portion, and you have your next meal taken care of. If you would rather not carry around a to-go box then ask that your entre be made into a smaller portion. If it is dinnertime ask for the lunch-sized entre. TIP #4: AVOID FRIED FOODS While fast food restaurants are definitely convenient, with their low prices and quick service, this convenience is not worth the inevitable weight gain brought on by the burgers and fries. When you travel, keep this in mind: avoid fried foods. While this is always good advice to follow, it is even more important to abide by while traveling. While traveling you are most likely to be burning less calories each day than you would normally burn at home, and you are consuming more calories due to your schedule of eating out. You are walking a fine line, and eating fried foods would throw you right over the edge of weight gain. A gram of fat contains 9 calories as compared to the 4 calories that proteins and carbohydrates carry, so you can see that consuming fried foods will drastically increase your calorie intake. If I still haven't convinced you to pass on the French fries, keep in mind that heartburn and indigestion are never fun, but how about experiencing them on an airplane, bus, or train ride! TIP #5: BODY WEIGHT ROUTINE When your hotel does not have an exercise room, and you still want to get in some type of workout, try this body weight routine right in your hotel room: - 20 Jumping Jacks: you remember these from grade school! Start jumping! - 20 Push Ups: Get on the floor, keep your back flat, and push! - 20 Jumping Jacks - 20 Crunches: Keep your hands behind your head and breathe out as you crunch up. - 20 Jumping Jacks - 20 Triceps Dip: Place your palms on the edge of a chair, bend at your elbows and push yourself back up! - 20 Squats: Stand in place, with your knees shoulder width apart, squat down! - 20 Jumping Jacks - 20 Lunges: Keep your hands on your waist, step forward keeping a 90 degree bend in your knee, and press yourself back up! Next time your work or pleasure takes you away from home, keep these tips in mind and be pleasantly surprised with your results! Have a great trip! ---------------------- About the author: Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechPersonalFitness.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechPersonalFitness.com will build a custom designed program just for you. Visit: http://srv.ezinedirector.net/?n=648909&s=22882856 and begin meeting your fitness goals today! _______________________________________________________ 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://srv.ezinedirector.net/?n=648910&s=22882856 _______________________________________________________ Check out other books on exercise, go to: http://srv.ezinedirector.net/?n=648911&s=22882856 _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://srv.ezinedirector.net/?n=648912&s=22882856 _______________________________________________________ "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 sure to 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://srv.ezinedirector.net/?n=648913&s=22882856 Fitness Center: http://srv.ezinedirector.net/?n=648914&s=22882856 Cooking Center: http://srv.ezinedirector.net/?n=648915&s=22882856 _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://srv.ezinedirector.net/?n=648916&s=22882856 Help Keep This Ezine FREE by Clicking on some`of our Advertisers ads above!! 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://srv.ezinedirector.net/?n=648917&s=22882856 and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://srv.ezinedirector.net/?n=648918&s=22882856 _______________________________________________________ ?© 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. _______________________________________________________ Unsubscribe: |
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February17, 2005 - Variety of Foods/ Pump Iron >> |
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