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Nutrition & Exercise Health Tips Archives Index
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| << February24, 2005 - Healthy Heart Quiz/Build a Home Gym |
March10, 2005 - Fad Diet Review/Fitness Attitude >> |
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center March 3, 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: ---The Homocysteine Revolution 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Cycling Your Way To Fitness 8. Recommended Fitness Reading: ---Getting Stronger 9. Important Links to NutrActive ---------------------------------------------------- Please rate this Ezine at the Cumuli Ezine Finder http://srv.ezinedirector.net/?n=671944&s=22882856 ---------------------------------------------------- TOP SPONSOR: "Health Secrets Revealed... Strengthen Your Immune System! Drink 'Limu Plus' " Visit: http://srv.ezinedirector.net/?n=671945&s=22882856 or Call: 800-584-5793 (press # to leave a message) _______________________________________________________ A word from the editor: Carbs, protein, fat - which macronutrient should you focus on when trying to lose weight?! Go with the what research says and work primarily to lower the fat in your diet. For tips on how to do this, read the nutrition section. For the exercise section, you will be reassured that stationary bikes still provide an excellent cardiovascular workout. The article includes tips on the different types of stationary bikes, models, prices, and how they compare to other fitness equipment on the market today. Best of Health! Laura Here is a message from Bea Carson: "Several months back I was doing a research study of the non-physical changes experienced by first time marathoners. That research is nearing completion and has raised a number of questions. In an attempt to answer some of those questions I need participants for a new study. This study is open to all runners and walkers - still looking at the non-physical elements associated with running and walking. To participate go to http://srv.ezinedirector.net/?n=671946&s=22882856 and select the "Survey" button. (Within a month the results from the marathoner research will be posted under the "Research" button - those that participate will receive the results via email.) For this study the survey is completed online. If you would like a copy of the results please be sure to include your email address." _______________________________________________________ This Week's NUTRITION TIP: How to Lower the Fat in Your Diet _______________________________________________________ There is some evidence that diets higher in fat do tend to promote weight gain. In general, research has shown that diets higher in fat, rather than carbohydrate, tend to be fattening. The tendency of dietary fat to promote weight gain can be largely explained by the high calorie density of fat. One gram of fat is nine calories, as opposed to only four for protein and carbohydrate. Here are six ways to lower the fat in your diet: 1. Switch to low-fat or fat-free dairy products. You should use reduced-fat cheese in place of regular cheese and use it sparingly. [Refer to list after number 6.] 2. Use lean protein foods. These include white poultry without skin such as turkey breast and chicken breast, beans, seafood and smaller portions of lean beef and pork. Choosing the right items is a big plus, but you also have to be aware of portion sizes. The general rule is 3 ounces, which is the size of a deck of cards. 3. Use refined fats and oils sparingly. Putting oils into a bottle with a small opening is a good idea because you will "sprinkle out" less oil than you will pour. You can do this for cooking oil as well as salad oil. Sprays also work quite well. When buying margarine, choose brands that are light and in a tub. And always choose low-fat versions of dressings, mayonnaise and condiments. 4. Use low-fat cooking methods. This includes baking, poaching, steaming or grilling. Avoid recipes that call for pan-frying. Keep this in mind when ordering food out. 5. Eat more fruits and vegetables. by consuming at least 5 to 9 servings of fruits and vegetables each day, you will displace higher-fat and higher-calorie items from your diet. You will also be eating more fiber, nutrients and phytochemicals. 6. Read the Nutrition Facts label. Read the label on foods that you purchase regularly. Choose packaged foods with little added fat. Desserts, chips, crackers, soups and frozen foods can all be high in fat. Be Aware of High- and Low-Fat Choices: DAIRY - High---Whole milk, Sour cream, Cream, Ice cream, Cheese, Butter Low----Skim milk, Fat-free sour cream, Fat-free half and half, Fat-free yogurt, Low-fat ice cream MEAT, POULTRY - High---Sausage and bologna, Fatty beef and pork cuts, Dark poultry with skin Low----White poultry without skin, Extra lean ground beef (95%), Loin and leg beef/pork cuts FRIED FOODS - High---Fried chicken, French fries PACKAGED FOODS - High---Frozen dinners (many), Boxed dinners (many), Dressings and condiments, Baked goods/desserts, Cookies, Crackers, Chips Low----Canned beans, Fruits, Vegetables, Rice, Pasta, Barley, Oats [Source Communicating Food for Health] ---------------------------------------------------- That concludes this week's Nutrition Tip. >> Read on for the Exercise Tip. << _______________________________________________________ RECOMMENDED NUTRITIONAL READING: The Homocysteine Revolution: Medicine for the New Millennium by Kilmer S. McCully and Andrew Weil More than 30 years ago, a young Harvard pathologist offered the medical community a theory for the cause of one of today's biggest killers-- heart disease. It is called the Homocysteine Theory and is the medical breakthrough that inspired Andrew Weil to label Dr. McCully as "a visionary medical pioneer well ahead of his time". This discovery has the potential to save millions, yet ironically destroyed Dr. McCully's medical career. Homocysteine, a byproduct of metabolism, has been discovered to be a better risk indicator of heart disease than high cholesterol. A simple B6 vitamin and folic acid play a major role in controlling homocysteine levels. This proven theory will change the way the medical establishment views and treats heart disease. Today, the medical community is beginning to accept Dr. McCully's findings trans- forming his story from medical heresy to legitimate medicine. ORDER NOW! Go to: http://srv.ezinedirector.net/?n=671947&s=22882856 _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: 1. A street beggar walked up to a woman who was just about to go into a coffee shop and said,"Lady, I haven't eaten in a week." "Wow!" exclaimed the woman, "I wish I had your will power." 2. I'm fat, but I'm thin inside. Has it ever struck you that there's a thin man inside every fat man, just as they say there's a statue inside every block of stone? -- George Orwell 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. _______________________________________________________ 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=671948&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Get Whiter teeth in just 10 minutes a day! Arctic white teeth system available only from 1800patches. Visit Now! http://srv.ezinedirector.net/?n=671949&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 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=671950&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://srv.ezinedirector.net/?n=671951&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 TIP: Cycling Your Way To Fitness _______________________________________________________ Stationary Bikes - Still A Top Choice For Overall Fitness In all the craze over new fangled fitness equipment, the exercise bike often gets overlooked. Stationary bikes have been around for many years, which can lead some people to think they are outdated or not as effective as newer types of equipment. But for many people, exercise bikes provide a fun, consistent, reasonable means of exercising, improving cardio functions, and losing weight. Stationary exercise bikes provide all the benefits of riding a bicycle. They provide good cardio workouts, have much less impact on knees, hips and other joints than walking or running, and can be used at any time it???Ts convenient. Most stationary bikes have manual or computerized controls to allow you to adjust resistance and speed. Many also come with heart monitors and cardio workouts already programmed in. There is a huge selection of price and style, and stationary bikes tend to be the most affordable cardio exercise machine. Plus, with a stationary bike, you don???Tt have to worry about traffic, dogs, or bad weather. You can exercise in the convenience of your own home and even watch television or read a book while you bike. Try doing that on the bike path at the park! Types of Stationary Bikes Standard, upright stationary bikes come in single or dual action models. Dual action bikes have handles or levers to work the upper body and have been shown to provide more effective cardio workouts, burn more calories, and also improve overall body tone more efficiently than single action bikes. Dual action bikes work well for those with hip or leg injuries who need to exercise but also need to go easy on their legs. The dual action allows the arms to work harder to operate the machine, thus requiring less work from the legs. A recumbent bicycle, sometimes called a ???obent,????? is a type of stationary bike that is more laid back????¦literally. It places the body in a semi or fully reclining position, taking pressure off the back area. Some people feel the position is difficult to adapt to at first, but many who choose recumbent bikes say they are very easy and comfortable to ride. They usually come with a larger seat, which often means you will stay on the machine longer or not have discomfort later. Because of the reclining position, a recumbent bike works the abdominal muscles more and also creates more hamstring action. The lower center of gravity makes for better balance as well. Doctors feel they are better for those with back problems or with cerebral palsy and related diseases. The recumbent bikes also bring your feet more closely in line with your heart, keeping blood pressure low and providing for a safer overall workout. Popular Models & Prices Most stationary bikes come with ways to assess your speed and distance. Economy models have a tachometer/odometer combination and a design that utilizes a flywheel to provide resistance. These models are not programmable and provide the least effective workout, but are at under $200 can be an inexpensive way for a beginner or someone on a tight budget to get some exercise. They can be purchased at many department stores. Standard models usually come with more features such as a programmable consul that calculates heart rate or allows you to pick a heart rate and then adjust the resistance accordingly. These bikes may use flywheels, fan blades, or magnetic resistance, depending on the quality. Magnetic resistance is usually the best method as it operates more smoothly and is quieter. These models can range from $200 up to $1500 and provide the broadest range of selection for the average person. Some popular models include Tunturi F520 (recumbent), Vision Fitness R2000, and several models from Schwinn, the popular bike manufacturer. More expensive stationary bikes often use magnetic resistance and typically need to be plugged in to an outlet. They come with all the bells and whistles, including extended warranties, more varied programming features, and comfort options such as built in fans. They typically cost over $1500. Lifecycle 5500HR and 5500RHR (recumbent) are popular choices among those who are serious about their workout or have a healthy budget. Other popular manufacturers of exercise bikes include Nordic Track, Reebok, Weslo, Keys, Fitness Quest, and Edge. Compared To Other Equipment All types of stationary bikes provide a low impact workout that many feel is an advantage over treadmill exercise. The force on the knees, ankles, feet and other body parts that occurs with walking or running can cause swelling or discomfort in the joints. It can irritate old injuries or sometimes even produce new problems. A stationary bike provides non-weight bearing exercise that reduces impact on these areas. In the health and fitness industries, and among customers, there is an extensive debate over which machines burn more calories and give a better cardio workout. There is evidence on both sides of the issue, but many people agree that a stationary bike should have dual action to optimize weight loss and heart health. The pumping of the arms has a significant impact of the effectiveness of any workout, and a treadmill is less effective as well if you hold onto the hand supports rather than letting your arms swing or pumping them in rhythm to your motion. Elliptical trainers are another exercise option that provides a low impact workout, but many feel they do not provide the same cardio benefits. Rowing machines are boring, more difficult to use, and can be hard on the back. Other equipment has disadvantages as well, making stationary bikes a good choice for overall effectiveness and satisfaction. Consumer buying shows that exercise bikes continue to rank as a top choice for exercise and fitness training. In the ever expanding world of health and fitness equipment, there have been some true advances as well as a bunch of gimmicks. A stationary bike is an old standard that has been a proven exercise tool for years, and that continues to improve and adapt through new technology. The overall effectiveness, ease of use and variety of designs and prices makes a stationary exercise bike an excellent choice for beginners and advanced enthusiasts alike. About the Author: ---------------------- About the author: C.J. Gustafson is a successful writer for http://srv.ezinedirector.net/?n=671952&s=22882856 your complete shopping guide for home gym equipment, exercise bikes, treadmills, elliptical machines, weight lifting equipment and more. _______________________________________________________ RECOMMENDED FITNESS READING: 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=671953&s=22882856 _______________________________________________________ Check out other books on exercise, go to: http://srv.ezinedirector.net/?n=671954&s=22882856 _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://srv.ezinedirector.net/?n=671955&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=671956&s=22882856 Fitness Center: http://srv.ezinedirector.net/?n=671957&s=22882856 Cooking Center: http://srv.ezinedirector.net/?n=671958&s=22882856 _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://srv.ezinedirector.net/?n=671959&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=671960&s=22882856 and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://srv.ezinedirector.net/?n=671961&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: 41052/ ns 41052/ mp;0& |
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| << February24, 2005 - Healthy Heart Quiz/Build a Home Gym |
March10, 2005 - Fad Diet Review/Fitness Attitude >> |
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