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Nutrition & Exercise Health Tips Archives Index
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April16, 2005 - Better Than Chromium/Cross Training >> |
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_______________________________________________________ "Nutrition and Exercise Health Tips" From www.NutrActive.com ---Nutrition and Active Lifestyle Center April 7, 2005 _______________________________________________________ In this issue: 1. Top Sponsor's Ad 2. A Word from the Editor 3. Nutrition Tip: ---Fiber Match Up 4. Recommended Nutritional Reading: ---Outwit Your Weight 5. Joke of the Week 6. Advertisements 7. Exercise Tip: ---Bodybuilding Basics 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=711117&s=22882856 ---------------------------------------------------- TOP SPONSOR: Do we REALLY Need Dietary Supplements? The debate is OVER! Find this by yourself WHY good nutrition is vital to your health and HOW Nutritional Researchers, Scientists and Health Care Practitioners the world over now recognize that consuming supplements is no longer just an optional exercise. Visit our without-the-hype website we provide you at: http://srv.ezinedirector.net/?n=711118&s=22882856 _______________________________________________________ A word from the editor: Fiber is good for you, right? I feel pretty confident you have heard that news. But, how many of you actually know how to boost the fiber content of your diet? The Nutrition Tip aims to help you do just that. As for the Exercise Tip, get ready to pump up! Read this section for some excellent advice on how to properly plan your muscle building routine. Best of health! Laura _______________________________________________________ This Week's NUTRITION TIPS: Fiber Match Up _______________________________________________________ Match the following lower fiber foods with higher fiber choices below. The higher fiber meals represent better choices than standard American fare and will give you ideas on how to add more fiber to your meals. Lower Fiber Choices (gm Fiber) 1. ___ applesauce (1.5) 2. ___ turkey on white bun (2) 3. ___ corn flakes (<1) 4. ___ hamburger & French fries (3) 5. ___ white rice (<1) 6. ___ pasta with marinara sauce (4) 7. ___ chicken noodle soup & crackers (1) 8. ___ orange juice (0.5) 9. ___ pancakes with syrup (0.5) 10.___ Breakfast Danish and coffee (0.5) Higher Fiber Choices (gm Fiber) a. Whole wheat pasta with chunky marinara sauce and vegetables (8) b. Brown rice and beans (10) c. Bean or lentil soup with whole grain bread (12) d. Turkey, lettuce, and tomato on whole wheat bread (5) e. Garden salad and baked potato (with skin - 9.5) f. Orange (3) g. Pancakes topped with berries or bananas (4) h. Apple (3.7) i. Small oat bran muffin and orange juice (3) j. Bran flakes or oatmeal with raisins (5) What Can Fiber Do for You? * Decrease risk of heart disease: Soluble fiber (found in oats, barley, legumes) lowers blood cholesterol levels. * Help with weight control: High fiber foods tend to be lower in fat, plus they fill you up quickly. * Protect against cancer: While the debate on fiber's link to colon cancer continues, a diet focused on fiber-rich fruits, vegetables and whole grains may help fight off disease. * Lower risk of developing diabetes: Keeping your weight down with a high fiber, low-fat intake decreases your risk of diabetes. Fiber also slows glucose absorption. * Keep your intestinal tract healthy: From constipation to hemorrhoids to diverticulosis, fiber is the key to intestinal health. Where Can I Find Fiber? * Beans and Legumes such as black beans, lentils, pinto beans, Great Northern beans, split peas, red beans, kidney beans, etc. * Fruits such as apples, pears, berries, melons, citrus, grapes, etc. * Vegetables such as carrots, potatoes, sweet potatoes, corn, green beans, broccoli, celery, turnips, tomatoes, lettuce, etc. * Whole Grains such as whole wheat breads and pastas, whole grain cereals, brown rice, barley, oatmeal. Look for package claims such as 100% whole grain or read the ingredient list to be sure whole grains are at the top of the list. * Nuts and Seeds such as almonds, walnuts, pecans, sunflower seeds, sesame seeds, poppy seeds. ANSWERS: (1-h), (2-d), (3-j), (4-e), (5-b), (6-a), (7-c), (8-f), (9-g), (10-j) Follow These Tips for More Fiber: - Increase fiber intake gradually. Be sure to drink at least 8 cups of water per day. - Include beans/legumes in at least 2 or 3 of your meals per week. Easy ideas include vegetarian chili, split pea soup, pasta topped with marinara sauce and lentils, minestrone soup and pasta bean soup. - Include fruit in at least 2 of your meals and snacks per day. - Include vegetables in at least 2 of your meals and snacks per day. [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=711119&s=22882856 _______________________________________________________ This Week's Cartoon, Joke, Cool Site, or Quote: The basketball coach stormed into the university president's office and demanded a raise right then and there. "Please," protested the college President, "you already make more than the entire History department." "Yeah, maybe so, but you don't know what I have to put up with," the coach blustered. "Look." He went out into the hall and grabbed a jock who was jogging down the hallway. "Run over to my office and see if I'm there," he ordered. Twenty minutes later the jock returned, sweaty and out of breath. "You're not there, sir," he reported. "Oh, I see what you mean," conceded the President, scratching his head. "I would have phoned." Read this joke and others at: http://srv.ezinedirector.net/?n=711120&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. _______________________________________________________ Weight Loss - It just got easier! A while back I made an amazing discovery... all it took was a wedding! : ) Read my weight loss and wedding story at: www.WeightLossPLUS.org FREE Information Packet and Weight Loss/Healthy Recipe Newsletter. Lose the Weight You Need - PLUS - Experience the Support You Deserve! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Spring into a slimmer you without starvation diets or strenuous exercise! Individually coached custom programs Click here to receive your free sample pack: http://srv.ezinedirector.net/?n=711121&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=711122&s=22882856 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ YOUR AD COULD BE SEEN HERE! Go to the following Web page for more details: http://srv.ezinedirector.net/?n=711123&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: _______________________________________________________ BODYBUILDING BASICS by Phil Lockely Bodybuilding is about building muscle mass. It's all about building bigger and stronger muscles. One of the great sayings about bodybuilding is that you can do it with only very basic equipment and only a few hours of training each week. If you want to get bigger and stronger muscles you must keep adding more and more weight progressively over time. Building muscle mass is done by a consistent regular training, getting plenty of sleep, proper nutrition, and lots of weight at low repetitions. As with starting any new exercise program, it is important to first check with your physician before starting a bodybuilding program. In the beginning is important that you start slow and learn proper technique. Time and time again professional body builders have said that technique is one of most important aspects of getting a good workout. It might be helpful to schedule a session with a professional trainer in the beginning so you start on the right track. If this is not an option for you there are various instructional books on the subject of bodybuilding. Above all take the time to learn proper technique. When you lift heavy weight your muscle fibers get damaged. When your muscle fibers repair themselves they grow bigger and stronger. That is why it's important to have plenty of rest following a workout. This is also why most body builders alternate muscle groups on various dates of the week. For example, you may work out your chest on Monday, your legs on Tuesday, and your back on Wednesday. It is not recommended that you work a muscle group more than twice per week. You may ask a question about whether it's best to use weight machines or free weights. This is a common question. Almost every professional bodybuilder who are experts in the field will tell you that free weights are best for increasing muscle mass. Machines are usually only used for isolating muscles and that is really only something that professional body builders need to do before a bodybuilding contest. Here are some tips and basic exercises for working a major muscle groups. Chest 1. Flat bench press 2. Dips 3. Incline bench press Back 1. Squats 2. Straight Leg Dead Lifts 3. Leg Press Back 1. Pull ups 2. Barbell rose 3. Standing dead lifts Biceps 1. Bicep curls 2. Incline curls Triceps 1. Lying Triceps extensions 2. Close grip bench press Shoulders 1. Military Press. If you want to increase muscle size then the most important thing is that you need to be adding weight progressively. Be patient though because overworking your muscles can actually cause damaging effects. In the beginning you will probably see results fairly quickly but over time your muscle mass gains will seem less apparent. This is common and happens because as your body gets used to the workout routine it knows what to expect. Try alternating your workouts and doing different varieties of exercises. This will keep your body guessing. ---------------------- About the author: Phil Lockely is the webmaster and owner of Super Bodybuilding at http://srv.ezinedirector.net/?n=711124&s=22882856 An excellent place to find bodybuilding links, resources and articles. For more information go to: http://srv.ezinedirector.net/?n=711125&s=22882856 _______________________________________________________ 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=711126&s=22882856 _______________________________________________________ Check out other books on exercise, go to: http://srv.ezinedirector.net/?n=711127&s=22882856 _______________________________________________________ Select from the biggest list of Free Newsletters and Ezine on the Internet. Go to WorldMegastore Newsletters: http://srv.ezinedirector.net/?n=711128&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=711129&s=22882856 Fitness Center: http://srv.ezinedirector.net/?n=711130&s=22882856 Cooking Center: http://srv.ezinedirector.net/?n=711131&s=22882856 _______________________________________________________ Your FREE subscription to "Nutrition and Exercise Health Tip" is brought to you by NutrActive at http://srv.ezinedirector.net/?n=711132&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=711133&s=22882856 and get the facts. _______________________________________________________ To Subscribe to this weekly e-mail, visit: http://srv.ezinedirector.net/?n=711134&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. _______________________________________________________ |
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| << April01, 2005 - Antioxidant Foods/Weight Train to Lose |
April16, 2005 - Better Than Chromium/Cross Training >> |
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