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February24, 2005 - Healthy Heart Quiz/Build a Home Gym >> |
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39705/ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center February 17, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Eating a Wide Variety of Foods 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Are You Too Old to Pump Iron? 8. Recommended Fitness Reading: ---Younger Next Year ---Getting Stronger Next Year 9. Important Links to NutrActive ---------------------------------------------------- Please rate this Ezine at the Cumuli Ezine Finder http://srv.ezinedirector.net/?n=658270&s=22882856 ---------------------------------------------------- TOP SPONSOR: Green Tea Patches - *Increase metabolism naturally* *Suppress your appetite* *Lose 5 to 27 pounds* Free Shipping on all products @ 1-800-Patches http://srv.ezinedirector.net/?n=658271&s=22882856 _______________________________________________________ A word from the editor: Eating a variety of foods is the key to being healthy, right? Yes and no. Read the Nutrition Tip for the answer to this complicated question. For the Exercise Tip, you will find it especially informative if you are approaching 40 or older. If you are younger, you should still find it applicable information. Minimum recommendations for fitness are given and, believe me, age sneaks up on you. Why not prevent "aging" at a young age! Best of health! Laura _______________________________________________________ This Week's NUTRITION TIPS: _______________________________________________________ EATING A WIDE VARIETY OF FOODS by James Kenney, PhD, RD, FACN Q: "I've often heard the best way to assure a nutritionally sound diet is to eat a wide variety of foods from all the food groups. Is that true?" A: Yes and no. Nutrition experts have long preached the benefits of eating a variety of foods from several different food groups in order to: a) Insure an adequate intake of all known and unknown nutrients and potentially beneficial phytochemicals. b) Avoid getting excessive amounts of potentially harmful substances found in some foods. However, there is one downside to increasing the variety of foods consumed at any given meal. Research has shown that the greater the variety of foods offered at a meal, the more calories are consumed. This is particularly true when the foods vary significantly in taste texture and nutritional composition. Simply put, all-you-can-eat buffets are not the place to go if you want to lose weight. Since 2 out of 3 American adults are now overweight or obese, the message for variety needs to be tweaked. INCREASE VARIETY OF VEGETABLES The one food group for which increased variety usually means fewer calories consumed and better healthy attained is the non- starchy vegetables group: tomatoes, carrots, lettuce, onions, spinach, broccoli, etc. The more salads, steamed vegetables and vegetable soups a person eats at a meal and each day, the better. But take care; if you add a fatty salad dressing, cheese, bacon bits and croutons to that salad, research shows you will likely increase the amount of calories consumed at that meal. DECREASE VARIETY OF CALORIE-DENSE FOODS Calorie-dense foods include foods that are high in fat, sugar and/or white flour. Examples include baked goods, desserts, chips, dips, dressings, sauces, candy and fatty processed meats and cheeses. Eating a greater variety of these foods will cause you to consume too many calories. Variety is a double-edged sword. It is good to eat a variety of unprocessed low-calorie foods up to a point. But eating a variety of high-calorie foods can lead to weight gain. Consuming fewer calories, along with increasing physical activity, is the way to go for weight control and better health. [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=658272&s=22882856 _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: An elderly husband and wife noticed that they were beginning to forget many little things around the house. They were afraid that this could be dangerous, as one of them may accidentally forget to turn off the stove and thus cause a fire. So, they decided to go see their doctor to get some help. Their physician told them that many people their age find it useful to write themselves little notes as reminders. The elderly couple thought this sounded wonderful, and left the doctor's office very pleased with the advice. When they got home, the wife said, "Honey, will you please go to the kitchen and get me a dish of ice cream? And why don't you write that down so you won't forget?" "Nonsense," said the husband, "I can remember a dish of ice cream!" "Well," said the wife, "I'd also like some strawberries on it. You better write that down, because I know you'll forget." "Don't be silly," replied the husband. "A dish of ice cream and some strawberries. I can remember that!" "OK, dear, but I'd like you to put some whipped cream on top. Now you'd really better write it down now. You'll forget," said the wife. "Come now, my memory's not all that bad," said the husband. "No problem, a dish of ice cream with strawberries and whipped cream." With that, the husband shut the kitchen door behind him. The wife could hear him getting out pots and pans, and making some noise inconsistent with his preparing a dish of ice cream, strawberries, and whipped cream. He emerged from the kitchen about 15 minutes later. Walking over to his wife, he presented her with a plate of bacon and eggs. The wife took one look at the plate, glanced up at her husband and said, "Hey, where's the toast?" Read this joke and others at: http://srv.ezinedirector.net/?n=658273&s=22882856 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. _______________________________________________________ ThermaCare Lower Back HeatWraps! 8 hours of constant soothing relief. ThermaCare Therapeutic HeatWraps offer a new way to treat lower back pain. http://srv.ezinedirector.net/?n=658274&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=658275&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Why wait for the sun? Get a tan with Tan Towels! TanTowel will forever change the way you feel about self-tanning: * Easy to Apply - no gloves or stains * Streak-Free * * Natural Color - NOT orange or fake-looking * FREE OFFER! http://srv.ezinedirector.net/?n=658276&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://srv.ezinedirector.net/?n=658277&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: _______________________________________________________ ARE YOU TOO OLD TO PUMP IRON? by Jean Bowler Are you too old for weight lifting? Will weight lifting help you stay and look younger? The answer to the first question is no and to the second is a resounding yes. Weight lifting will help both men and women stay fit and supple and might even help you look younger. And, no matter what your age, you???Tre not too old to start. In 1982, Dr.Walter Bortz,writing in The Journal of the American Medical Association, stated that a number of the physical changes we undergo as we age, such as loss of muscle tone, organ deterioration, and osteoporosis are ???oindistinguishable whether caused by age or inactivity.????? He believed that exercise could delay many of the diseases associated with aging, adding ???oat least a portion of the changes commonly attributed to aging are in reality caused by disuse and, as such, subject to correction?????. As we age, we lose bone density and muscle mass. We get stiff and our joints creak. Instead of using our body, we ???orest????? it even more, starting a very dangerous downward spiral. The synovial fluid dries up, the tendons become brittle, the sinews grow weak. It hurts to move, so we don???Tt. More recently Dr Henry Lodge and Chris Cowley published a new book on this theme, "Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond". The premise of this book is that weight lifting will help reverse the loss of both bone density and muscle mass that begins to take place as we get older. And they???Tre not talking about light weights, but rather big heavy weights. [For more information, or to order the book, see book recommendations below.] In July 1983, Terry Todd wrote in Sports Illustrated that ???oAnyone who has spent much time in what is sometimes called the " Iron Game" has, of course, seen weight trainers over 40 whose physiques were????¦surprisingly youthful. Apparently there is something about the act of regularly stressing your body with heavy exercise that gives it the wherewithal to resist the visual manifestations of advancing age????¦research in this area suggests that men and women of middle age will respond to systemic progressive resistance with weights by becoming more powerful and more flexible, with more endurance and less fat.????? In 2003, the Centers for Disease Control reported that strength training "can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain and depression." Strength training will also increase your flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training. I don???Tt agree that we need to undertake heavy weight training to see substantial benefits. The American College of Sports Medicine strength training guidelines say we should start with at least two days a week of any type of resistance exercise by doing 8 to 10 different exercises and doing 8 to 12 repetitions per day. A repetition is how many times you lift the weight or do the exercise. So start off with a weight that you can lift correctly for at least 8 reps, even if it???Ts only 2 to 5 pounds. Rest between each set of repetitions and between each exercise. If you can't make it to 8 reps during the first few tries, don't give up. Do as much as you can do. You'll be surprised at how soon you will feel like you need to add a bit more weight. But the goal is not to become a body builder, but rather to restore your muscle tone and joint movement. You can gradually work your way up to heavier weights if you desire, but you will obtain the best benefit by avoiding injury and sticking to the program ???" lifting weights every two or three days. An excellent resource on this subject is Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, Ph.D. I have the edition that came out in 1986. A newer one is now available. I have referred to it constantly over the last 19 years. [For more information, or to order the book, see book recommendations below.] The book gives you tips and pointers on how to set up a strength training regime. There are illustrations of every exercise with step by step instructions on how to do them properly. You can either learn beginning to advanced body building, sports fitness routines to help you do better in 22 different sports, exercises to help prevent injuries at work or just the principles of general conditioning and strength training. And you don???Tt need any fancy equipment to get going. Almost all the exercises use cheap dumbbells and weights that are available in just about every sporting goods store. All in all, this is a very comprehensive book on weight training and is especially helpful to those of us who have never lifted weights before. If you have any disease, injury or physical disability, consult the doctor who has been treating you before undertaking these exercises. Follow his advice on how to get started and do not strength train if he says not to. Start off slowly with light weights. Follow the diagrams in the book to make sure you???Tre positioning your body correctly to avoid injury and obtain the best result from your workout. After several weeks, you will be well on your way to improving your appearance, physique and general attitude toward life, while doing wonders for you internal organs and maybe even fighting off disease. ???oUse it or lose it????? applies to just about every part of your body. Don???Tt ???olose it????? because of inactivity and disuse. This article is for informational purposes only. It does not purport to offer medical advice. Consult a qualified physician before undertaking any exercise program. ---------------------- About the author: Jean Bowler has been a ballet dancer and teacher, a gymnastics coach, and aerobics teacher and a private coach. She has a strong interest in antiaging research. She is the editor of Ageless Beauty, Your AntiAging Exercise Resource: http://srv.ezinedirector.net/?n=658278&s=22882856 _______________________________________________________ RECOMMENDED FITNESS READING: (1) Younger Next Year: A Guide to Living Like 50 Until You're 80 and Beyond by Chris Crowley, Henry S. Lodge Turn back your biological clock. A breakthrough book for men--as much fun to read as it is persuasive--Younger Next Year draws on the very latest science of aging to show how men 50 or older can become functionally younger every year for the next five to ten years, and continue to live like fifty-year-olds until well into their eighties. To enjoy life and be stronger, healthier, and more alert. To stave off 70% of the normal decay associated with aging (weakness, sore joints, apathy), and to eliminate over 50% of all illness and potential injuries. This is the real thing, a program that will work for anyone who decides to apply himself to "Harry's Rules." ORDER NOW! Go to: http://srv.ezinedirector.net/?n=658279&s=22882856 ------------------------------------------------------ (2) Getting Stronger: Weight Training for Men and Women by Bill Pearl and Gary Moran, PhD Pearl, a four-time Mr. Universe, and runner/triathlete/ weightlifter Moran here adapt Pearl's self-published Keys to the Inner Universe for a wider audience. What results is a crisp, well-organized manual for men and women that incorporates reliable guidance for bodybuilders at all levels, programs for general fitness training in the gym and at home, and routines by top athletes and coaches to fit the requirements of 21 sports, ranging from football to cycling. Accompanying each section are illustrated workout charts cross-referenced to freeweight, Nautilus and Universal exercise instructions. Other parts of this large-format work discuss drugs, injuries, nutrition, how the muscles work, training concepts and the history of resistance exercise.This book has few peers in the field. [Publishers Weekly Review] ORDER NOW! Go to: http://srv.ezinedirector.net/?n=658280&s=22882856 _______________________________________________________ Check out other books on exercise, go to: http://srv.ezinedirector.net/?n=658281&s=22882856 _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://srv.ezinedirector.net/?n=658282&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=658283&s=22882856 Fitness Center: http://srv.ezinedirector.net/?n=658284&s=22882856 Cooking Center: http://srv.ezinedirector.net/?n=658285&s=22882856 _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://srv.ezinedirector.net/?n=658286&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=658287&s=22882856 and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://srv.ezinedirector.net/?n=658288&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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