|
Nutrition & Exercise Health Tips Archives Index
|
Subscribe
|
|
| << March10, 2005 - Fad Diet Review/Fitness Attitude |
April01, 2005 - Antioxidant Foods/Weight Train to Lose >> |
|
_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center March 17, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Are You a Victim of BLT? 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Getting F.I.T.T Is Easy 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: We're So Sure Our System Works We'll Let You Try It For Free. FREE Product* . . . FREE International Business FREE Websites . . . FREE Support and Training * You pay only $2.95 for shipping and handling http://www.automaticbuilder.com/rocque _______________________________________________________ A word from the editor: If nobody is looking, the calories don't really count - do they?! It is easy to at least try and apply this rule. But, as the pounds start packing on, you will soon realize this rule is all in your head! If you lick, nibble, taste a little of this and that, it will add up. This issue's nutrition article will help you get a little better control over some of those habits that can devastate your weight loss program. The exercise article will help you develop a fitness program that doesn't do too little but also doesn't do too much. The key for a good fitness program is balance. Best of Health! Laura _______________________________________________________ This Week's NUTRITION TIP: Are You a Victim of BLT? _______________________________________________________ The "bites", "licks", and "tastes" are all the hidden foods we put in our mouths throughout the day when we are really not that hungry. Some examples are: *Standing at the refrigerator and grabbing a piece of cheese *Going to the pantry and eating cookies and crackers *Eating chips out of the bag while watching TV or sitting at the computer *Sampling baked goods and deli treats at the grocery store *Eating leftovers instead of saving them for another meal *Sampling while cooking and baking *Finishing out the ice cream in the bottom of the container after eating a large portion *Stopping at the desk with the bowl of M&M's and taking a handful...or two All these behaviors are sabotage for losing weight, according to Jeanette Esposito, CHWC, Cape Coral, Fla. One woman in their class consumed 1365 extra calories this way, not including regular meals, because she ate everybody's leftovers, including pizza crusts from her family and her kids' French fries. Another lady ate half a bag of potato chips during the day because she left the bag open in the pantry and consumed a handful every time she passed. Bottom Line: Snacking on the wrong kinds of foods, especially when you are not hungry, is not a good idea. Here are better behaviors: *Eat a good breakfast every day - this should consist of a whole grain cereal with skim milk and fruit. *Snack on plenty of fruits and vegetables instead of chips and crackers. *Eat a diet higher in fiber and lower in fat and refined foods so you feel more full on fewer calories. *Keep track of what you eat and be aware of BLT temptations!! BLT QUIZ - Answer True or False to Each Question Below: 1. I often eat other people's leftovers. ____ 2. I eat snacks out of the bag instead of putting one portion in a bowl. ____ 3. I like to sample items from stores. ____ 4. My pantry is stocked with crackers, cookies, chips and other foods that are high in fat and/or sugar. ____ 5. I do not really eat a lot of fruits or vegetables on a regular basis. ____ If you answered true to 1 or more of these questions, you may be consuming more calories than your body needs. This can result in excess body fat. [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: Bernard, who is noted for his gracious manners, was awakened one morning at four forty four a.m. by his ringing telephone. . . "Your dog's barking, and it's keeping me awake," said an angry voice. Bernard thanked the caller and politely asked his name and number before hanging up. The next morning at precisely four forty four a.m., Bernard called his neighbor back. "Good morning, Mr. Williams.... Just called to say that I don't have a dog." 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://1800patches.com/pain_relief.html?CampaignID=2005022438&LinkID=223&LinkSubID=2005022438 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Eden - Slimming patch for Effortless Weight Loss * Simple - Easy appetite suppressant * Safe - Natural weight loss ingredients * Superior - Effectively increase metabolism http://1800patches.com/eden/index.html?CampaignID=2005022438&LinkID=284&LinkSubID=2005022438 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ OHT Peptide-3 is nothing short of a miracle for your skin. Learn how OHT Peptide-3 delivers safe Botox-like effects at: http://1800patches.com/oht/index.html?&CFID=2996199&CFTOKEN=49766903&CampaignID=2005022438&LinkID=302&LinkSubID=2005022438 Plus, get Free Shipping! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 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 TIP: Getting F.I.T.T Is Easy _______________________________________________________ For most people the hardest part of exercising is just getting started. Hectic schedules and lack of time certainly contribute to the excuses. But for many people, lack of basic workout knowledge intimidates them and prevents them from even getting started. It's easy to understand why some feel overwhelmed about beginning a new fitness routine. Virtually every day the media is bombarding the public with the latest "diet research" often times contradicting what may have been reported just weeks earlier. And infomercials swear that 20 minutes of this or 15 minutes of that is all that is required to look like a Hollywood star. With so much information (and misinformation), it can be hard to decipher what fitness regimen will really deliver results. But truthfully, it's not difficult at all to determine what workout will provide health benefits. An easy way to get started is utilizing the F.I.T.T. principle. This acronym stands for Frequency, Intensity, Time and Type. Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing. Intensity: Defined as the amount of effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout. Time: Again, this is rather self-explanatory. Time is simply how long each individual session should last. This will vary based on the intensity and type. Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? And, what specific exercises will you perform. Now you know the F.I.T.T. principle so planning a workout program and getting started should be a breeze. The ACSM (American College of Sport Medicine) has F.I.T.T. guidelines both for cardiovascular work and strength training. For cardiovascular benefits, they recommend exercising for a frequency of 3-5 times per week, at an intensity equal to 60-85 percent of your maximum heart rate for a time of 20-60 minutes. For strength straining they recommend working out a minimum of two times per week at an intensity that is equal to 70-85 percent of your one rep maximum (maximum weight you can use for one rep) for 8-10 reps and 1-3 sets. Planning a new fitness routine by breaking it into the four F.I.T.T. principle pieces allows you to quickly create a workout plan that will truly provide you with results. For beginner exercisers choosing the Type of exercise may be the best place to start mapping out your routine. After all, if you have the perfect frequency, intensity and time but hate the actual exercise then you'll never do it. So, start with something you like. This may be walking, biking, swimming or something else. Next determine the Frequency. Consider how much time each week you truly will devote to this workout. Be realistic. There's no purpose in setting expectations so high that you likely will fail. Remember, the ACSM guidelines are 3-5 times per week, so a good start would be three days. If you are very limited in your schedule then determining your Time would be the appropriate next step. Otherwise, choose your Intensity level, which will help determine how long your workout session should be. For example, a higher intensity will typically provide more benefit (such as burning more calories in a shorter amount of time). So, choosing to jog may require only 30 minutes of commitment versus walking which may require 45-60 minutes. Here's a quick example of both a cardiovascular and resistance workout program that utilizes the F.I.T.T. principle. Walk (Type) at 4 MPH (Intensity) for 45 minutes (Time) four times per week (Frequency). Perform exercises with dumbbells (Type) at 70% of your maximum 1 rep strength (Intensity) for 8-12 reps (Time) 3 times per week (Frequency). That's all there is to it. Now get out there and get FITT! ---------------------- 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 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://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 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://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. _______________________________________________________ |
|
| << March10, 2005 - Fad Diet Review/Fitness Attitude |
April01, 2005 - Antioxidant Foods/Weight Train to Lose >> |
|
Nutrition & Exercise Health Tips Archives Index
|
Subscribe
|
|
|
Archives powered by Zinester's Mailing List Service
Details on Nutrition & Exercise Health Tips |
Browse for more newsletters at Zinester's Ezine Directory
Managed by Zinester's Mailing List Management |